Adarq.org

Monday 29th June 2020

Heels feel better, and better. Left quad tendon sore when compressed
Whole lower body still fairly sore, and upper back/biceps

Soft tissue work - just feet - in a rush

bodyweight at home without shoes = 82.2kg                 

BBall practice session at NS outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes

Went to the other court as my usual one was packed.

Was still able to move around pretty explosively and with good intensity, but hops for sure will be bad, so I only did a few low effort jumps, and some medium level ones as part of moves or shooting, plus a few trick dunks on 8 feet netball rim.

---
cooldown

Sit in bottom of narrow stance squat for 1min
backwards walking up sloped path and short 35 degree slope 3 mins total
Sissy squat - 50% ROM x30 + 1 min ISO - ouch! crazy burn
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30

stretched lower body


Resistance at the Home

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart with hold at top x15, x30

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW 2x5 @ RPE 6

A2) Pushups to upper abs - explosive - BW x6
Closegrip triangle, Feet elevated 18 inches - explosive - BW x6, x15 @ RPE 7

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 10 @ RPE 7
bar at 13th hole, 31 inches - x 8 @ RPE 7

Will go lower on single arm pushups next session as the bar heights used today were on the easier side, but still worked my anti-rotational core strength pretty good
Heights are estimated, will measure next time.
Felt good, solid, and no shoulder pain.


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x8 @RPE 9 +2.5kg -2 reps

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x12 @ RPE 8 (+1 rep)

C1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg x12, x11 @ RPE 9/9.5  +1 rep

Felt easier than last session despite, adding a rep. Changed the order of exercises, so less fatigue on biceps.
30kg felt light in my hands. Will finally go up in weight next session.

[C2]Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 16  ( +3 reps)

45 degree incline - reverse grip dumbbell bench 10kg bar x 10, 14kg x 3, x18 @ RPE 8  (+1 rep)

Band standing internal rotation light Jumpstretch band x 25
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3
7kg x19 @ RPE 9.5  (+5 reps!)

Left side finally evened up with right side
Felt so much easier than last session for some reason, will go up in weight next time.

Front neck raise - 5kg x10, 10kg x20 (+2.5kg +3 reps)

Still pretty sub maximal, surprised how strong my frontal neck muscles are!
Holding two 5kg plates against forehead is already awkward, so will just do myo-reps or something.

Stretched ISO holds
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"
Pullover stretched ISO hold across bench - straight armed - 5kg x10 regular reps, 5kg plate x 1+min


stretch

---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

3300 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2700-3000

Wednesday 1st July  2020

Legs still achey. Heels not too bad, but left quad tendon is inflamed when stretched, but fine in jump ROM

Soft tissue work - for lower body, mainly feet, calves, glutes and quads

bodyweight at home without shoes = 82.8kg weight coming back down again

BBall practice and jump training session at WLC outdoor courts - 76 mins

15 mins dribble and ball control drills
15 mins shooting drills
15 mins practicing moves
Jumps after 45 mins, and lots of 8 feet netball rim dunks

Sternum plank pull ups 3x3, 1x4 - 30 secs rest
split squat on balls of feet ISO hold x 1.5 mins

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

stretch

Busy courts again, due to school holidays...

No hops today, down at least 3 inches, legs felt heavy. Still no recovered yet, so volume was a bit too much last squat session

Today I tried a pullup for the first time, and I was able to do a sternum plank pull up fairly easily and pain free!
Kinda like a front lever

I ended up doing 3x3, 1x4 with 30 sec rest between each set, at the BBall courts, from an 8 feet netball rim
Last set shown here
I guess the general strength carry over from inverted rows and ab wheel roll outs help.
Now I can work towards my muscle up dreams :p



===
13 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese, and handful of nuts

2800+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2500-2600

Thursday 2nd July 2020

A little tired from BBall/jumps yesterday
Both heels achey, but left quad tendon has improved a lot.
tweaked something in my right shoulder :/

dropped Kettlebell swings for now. Don't feel like they do anything for me, maybe for sprinting, and single leg jump.
One less thing to recover from

Will be changing my setup as my lower body is not recovering

bodyweight without shoes = 82.2kg

Soft tissue work - lower body

at home - Week 10 - Lower body A - Heavy no 1

5 min Walk, and some backwards walking to warmup.

Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12


alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -

clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + power clean + 3 front squats x 60kg
2x power clean + 3 front squats x 70kg


Squats

High bar squat -  flat shoe - 70kg x6
oly shoes - 80kg x5, 90kg x4, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x 10 sec hold, 140kg x walkout and 15 sec hold

112.5kg, 248lbs x8 @ RPE 9.5
rest 7 mins
100kg, 220lbs x8 @ RPE 9

Squat felt heavy and hard as hell today, so obviously not recovered.
Wanted 9 with 112.5kg, didn't get it....

rest 4 mins
Front Squat 90kg, 198lbs x3 @ RPE 8

controlled and semi paused

This group in Oly shoes - alternating sets 2 mins rest

B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5, 60kg x5
70kg x5 @ RPE 8 on last set

felt hard, so played it safe

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x18, x14 @ RPE 9  (+2 reps)
B3) SSB single leg calf raise - arm supported - both sides back to back
1 inch elevation - 3 sec up and down -  75kg x10
B4) single leg SSB Knee over toes soleus calf raise -  1 inch elevated - 60kg x19 @ RPE 9 (+1rep)

C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 5 unassisted + 1 assisted  (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x13 @ RPE 9  (+1 rep)
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW x5, 30kg x3, 40kg x10

Cossack squat BW x10
Sissy squat 50% ROM x 50
Jefferson curl 20kg x5, 30kg x10 with a  hold, and 30 sec hold on last rep (+2.5kg)


stretch


===
13 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Plan to eat 2700-2900

Friday 3rd July 2020

Tweaked something in my left outer, rear heel yesterday, didn't flare up until a few hours after the workout, but it's nowhere to be felt this morning... strange

Back of both heels achey this morning, but much improved after ISOs and walk.
Left quad tendon feels pretty much back to normal. I think it flared up from overstretching it in the reverse Nordics.... need to be smarter and progress things slower...

Right lower back sore, along with quads, my foot muscles and calves the most.
Upper back, lats and arms a bit as well.


----
Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

---
60 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

-----
16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000

Saturday 4th July 2020

Foot and calf muscles still sore as hell.
Back of both heels and feel way better.
Lower back and rest of lower body feeling much less sore now.

----
Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

---
62 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

some soft tissue work on feet, calves, quads, glutes

-----
19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2100

Big drop in body weight today, down back under 82kg

Sunday 5th July 2020

Heels feel better, still a little achey when I woke up but Ok after that.
Quads starting to freshen up, but boy my calves and foot msucle are still brutally sore!
Posterior chain and lower back still a bit sore.

Soft tissue work - just feet and subscapularis - no time

bodyweight at home without shoes = 82+kg                 

BBall practice session at WLC outdoor courts -  74 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins

Feet and heels felt good today, enough to run around on the balls of my feet.
Foot muscles and calves fet solid/strong on single leg jumps

Despite the soreness and not being fresh I jumped well today.
Half inch increase on most of my current bests, but didn't get any good approach jumps, which tend to be only good when I'm fresh

Touched the bottom of the 9'10" rim off 1 step vertical jump = 29.75 inches
Paused vertical jump, touched 9'6.5" = 26.5 inches.
Single leg jump off left foot, touched 9'6.5" = 26.5 inches

Then I dropped off quickly, down 2-3 inches after only a few jumps...

Getting back under 79kg playing weight, and a bit fresher when the new setup rolls in, I should be good for 3-4 inches more

---
cooldown

Sissy squat - 50% ROM x50
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30
Sit in bottom of narrow stance squat for 1min

backwards walking up 30-35 degree sloped path 2 and 2.5 mins

stretched lower body


Resistance at the Home

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

Dip shrugs - BW x20 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart with hold at top x15, x30

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - BW x6
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7

A2) Pushups to upper abs - explosive - BW x6
Close grip triangle - explosive - BW x15 @ RPE 7

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 5 @ RPE 7

Felt a lot harder dropping 2 more holes lower

B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x9 @RPE 9 +1 rep

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x14 @ RPE 8 (+2 reps)

C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg x5, x5 @ RPE 7/8  +2.5kg -7 reps

Upped the weight 2.5kg, but instead of going hard again for 7-8 reps
I reset back to 5 reps, and will build back up a rep each workout.

C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
7kg dumbbell - 3 count hold at top x 17  ( +1 rep)

Band standing internal rotation light Jumpstretch band x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
9kg x17 @ RPE 9  (+2kg -2 reps)

didn't drop that many reps going up 2kg

Front neck raise - 5kg x5, 10kg x5, 15kg x12 @ RPE 8 (+5kg +8 reps)

OK 15kg starting to feel on the harder side.... left ab all decided to cramp up after I finished!

Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Low Incline chest flye 1.25kg plates x5 mins, from out to side to snatch grip, to pull over position and then a few slow "scapular wall slides"

stretch

---
13 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

4000+ calorie burn - according to Fitbit Charge 3, with HR monitor on,  not including weights
plan to eat 3300-3800

Tuesday 8th July 2020

Not the ideal prep to this session, late night, slept in, started late
Body was achey from sitting too much, so did some couch stretch before

bodyweight without shoes = 82.7kg in winter clothing

Soft tissue work - rushed through and did my feet, calves and quads

at home - Winter squats - Cycle 1 - Session 1

5 min Walk, and some backwards walking to warmup.

Peterson setups BW x12, Patrick steup BW x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
Goblet squat 10kg x12


alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Power cleans + front squats -

clean complex 20kg x8
power clean + 3 high hang power clean + 3 front squats x 40kg
power clean + 2 high hang power clean + 3 front squats x 50kg, 55kg
power clean + high hang power clean + 3 front squats x 60kg
2x power clean + 3 front squats x 70kg


Squats

Did these in between the later power clean sets
Safety Bar Squat flat shoe -50kg x5, 70kg x5

Did these before the back squat of the same load
Front Squat 80kg x2, 90kg x1

High bar squat -  flat shoe - 60kg x6
oly shoes - 80kg x5, 90kg x3, 100kg x3, 110kg x2, 120kg x 10 sec hold, 120kg x1, 130kg x 10 sec hold, 140kg x walkout and 15 sec hold

110kg, 242lbs x6 @ RPE 8.5
rest 5 mins
Front Squat 100kg, 220lbs x3 @ RPE 8.5
rest 5mins
High bar squat 100kg, 220lbs x8 @ RPE 8.5

Squats felt OK, but not that easy today, stayed away from the gut busting reps.
100kg front squat felt decent, hard in a good way.

Tried to keep form super strict and upright, and stop the set as soon as I couldn't keep it like that




This group in Oly shoes - alternating sets 2 mins rest

B1) SSB Good Morning onto toes - down to near parallel, explode onto toes
slow eccentric down to safeties, 1 sec unload, explode onto toes - 30kg x5, 50kg x5
60kg x10 @ RPE 8

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x18, x14 @ RPE 9
B3) Stiff legged deadlift lowered under control - 60kg x5, 80kg x5, 100kg x10 @ RPE 8
B4) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - 3 sec up and down -  77.5kg x10 @ RPE 9 (+2.5kg)
B5) single leg SSB Knee over toes soleus calf raise 1 inch elevation - 3 sec up and down -  50kg x10 @ RPE 9 
1 min set time, and crazy quad pump! Takes care of my knee ISO work


C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentrics BW x 6 unassisted + 1 assisted  (+1 rep)
C2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x14 @ RPE 9  (+1 rep)
C3) SSB Single Leg kneeling Deadlift - 1 hand supported - BW 2x5

Cossack squat BW x10, +5kg x10
Sissy squat 50% ROM - down to 14 inches x 50
Jefferson curl 20kg x5, 30kg x8 with a  hold, and 30 sec hold on last rep

Stretched ISO holds
Straight arm pullover across 8 inch aerobic step 5kg x1+ min
low Incline chest flye 1.25kg plates x1 mins



stretch

===
16 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese, handful of nuts
2700+ calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
Plan to eat 2800-3000

Wednesday 10th July 2020

Legs and hips still have that deep down bruised feeling, but feeling fresher today
Lower back pretty sore
Back of both heels achey upon waking, but better than yesterday

----
Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

externally rotated band pull apart - Light rogue band 2x15 with a hold, and 20 sec hold on last rep

Damn, felt quite a stretch in my pec minor doing these, so it's obviously still pretty tight.
These will help for sure. I normally do these palms facing down and then try to externally rotate against the band resistance, but doing them palms facing up is way better!



---
58 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 30secs, 2.5+ mins

stretches


-----
20 hour fast
2500 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2500-3000