Adarq.org

Saturday 1st August 2020

Crap sleep last night.
Still some low level aches all over.
Left quad tendon still feeling achey, but did not bother me today on jumps.

bodyweight without shoes = 83.8kg in winter clothing

Soft tissue work - lower body

at home - Winter squats - Week 3 - Session 1 Heavy

5 min Walk, and some backwards walking to warmup.

Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
front squat- bar x 12

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

Did up 16 jumps in total in sets of 3-4 before each power clean set - mostly outside reaching for high things.
I did a few inside the garage, the roof is about 10 feet. I used to be able to touch it off a step... today I was like 8 inches under :/
I think I touched 9'3" touched at most....


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


Squats

Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 95kg x1

High bar squat -  flat shoe - 60kg x8, x5 . oly shoes - 60kg x5, 80kg x4, 95kg x3, 115kg x2, 125kg x1, 140kg x walkout and 10 sec hold

2-4+ mins rest
122.5kg, 270lbs x2 @RPE 8
120kg, 264lbs 5 sets of 2 @ RPE 8
105kg, 231lbs x 6 @ RPE 8

Damn squats felt hard and heavy today - sigh....
Either fatigue from jumps or it has regressed again.
All my other lifts are going up fine, so I have no idea what is going on, time is wasting!
See how things feel after the next proper light day and go from there.
High bar just does not feel as good and "easy" as it did the first few weeks after I switched from the SSB... I want that feeling back!

Also I keep going onto my toes on the left leg for some reason, might be related to the bar shift towards that side, and the difference in ankle ROM between sides.

This group in Oly shoes - alternating sets 2 mins rest

B1) Stiff legged deadlift - facing down slope of garage - 60kg x5, 100kg x5, 110kg 2x5
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, 2x14 @ RPE 9 (+1 rep)
B3) SSB single leg calf raise - arm supported - both sides back to back 1 inch elevation - Explode up, 3 count ISO in middle - 90kg x10 @ RPE 9  (+2.5kg)
B4) single leg SSB Knee over toes soleus calf raise 1 inch elevation - Explode up, 3 count ISO in middle -  60kg x10 @ RPE 8   (+2.5kg)

C1) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip
BW x 12 unassisted +2 reps!
rest 1 min, then 3 more reps

Damn, time to lower the step 2 inches.

C2) AB wheel rollouts - legs bent x 10, leg straight - 2 full range eccentrics
on feet, straight legs - 80% ROM x9 @ RPE 9 +2 reps

WOW surprised me. I say 80% ROM, but it's pretty much full ROM as my arms/shoulders can't straighten out any more.
similar to this


Jefferson curl 20kg x10 with a hold, and 30 sec hold on last rep
going lighter today, will be back to 30kg next session


stretch

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

plan to eat 2600-3000

Sunday 2nd August 2020

Mild drained feeling
Moderately sore all over, especially my VMO,  glutes, erectors and upper back

Heels feeling pretty good for the first time straight out of bed, after a jumping day.

Legs also do not feel heavy as per usual after heavy squat day, I think due to mainly doing doubles
And cutting back of the assitant lifts.
So I might just go BBall tomorrow....

----
Waking mobility work

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

ISOs
single leg knee over toes calf raise, just above stretched range  x 2mins
split squat on balls of foot x 2 mins

Broom shoulder dislocates and stretch

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

stretches

-----
16 hour fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 3000

Monday 3rd August 2020

Feeling decent, but still sore and recovering from last workout
Both heels feeling almost back to normal, but not quite 100% yet.

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

bodyweight at home without shoes = 84kg

BBall practice session at WLC outdoor courts -  80 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a few jumps towards the end, and dunks on 8 feet netball rim

Good energy and intensity, but no hops this soon after last workout.
Paused vertical was at least 4 inches lower.

Heels/achilles felt good, and left quad tendon only a minor complaint on the first moderately hard vertical jump

Cooldown

Sit in bottom of narrow stance squat for 1.5mins
backwards walking  30-35 degree sloped path - 2 mins x2

band shoulder dislocate and stretch
stretched whole body

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

3000+ calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 2300

Heavy as hell today.
1 month till spring, so 4 months to lean up before summer.
-0.5kg a week should get me to 75-76kg by then
Or take twice as long by alternating 1 week of deficit and the next week at maintenance - that should keep the negative effects at bay

Wednesday 5th August 2020

Low level aches for whole body

Soft tissue work - whole body, but only briefly for lower

bodyweight at home without shoes = 84.3kg

BBall practice session at WLC outdoor courts -  58 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 10 mins worth of jumps of all types between 35-45 min mark
4) then a few more jumps at the end, along with dunks on 8 feet netball rim

Felt better than last BBall session 3 days ago, a little fresher, but still not great.
Approach jump was 2 inches higher, able to touch the bottom of the 9'10" rim, but still lower than current best.
Same for vertical and 1 step jump.
Standing paused vertical and single leg jump both still 4 inches lower.

See how things go when this session comes up again next time, which should be better as more fatigue is dropped off.

Also had a bit of an audience... they seem impressed with my hops...overheard some school girls say "look how old that guy is" LOL


stretched lower body a bit


Resistance at the Home

Session felt about the same as usual, despite the extra days rest, 6 vs my usual 5 day rotation, so upper body recovers within 5 days so far.
Added the reverse lunges in this session.
See how it will effect squats in 1-2 days time.

------

externally 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
One armed inverted row hang from bar, body at 45 degree, parallel to bar - x 30 secs each side
Yates rows 20kg bar x 15

Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 7

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x8, feet elevated 18 inches x3
Feet elevated 18 inches  - Close grip triangle - explosive - BW x19 @ RPE 7 (+1 rep)

Straight bar dip - BWx8 @ RPE 7 (+3reps)

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 5
bar at 6th hole, 22 inches - x3 with assistance from other arm
bar at 6th hole, 22 inches - 2x6 @ RPE 9 (+1rep)


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
60kg 2x9 @RPE 8 +1 rep

B2) Externally rotated front raise - single arm, full range 2.5kg x10,   
with a 3 count hold at top - 5kg 2x10 @RPE 7.5

C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x11, x9 @ RPE 9.5  +1 rep
Gonna stay here until I get 12 reps on both sets

C2) External rotations standing, elbow on inclined bench top - alternating arms/sets without rest - 2.5kg x10, 5kg x6, 9.5kg with assistance x 3
9.5kg x13 @ RPE 9.5  ([color=blue -5 reps[/color])
Not sure how I got 18 reps last session.....

Bent over scarecrow into press - 1.25kg plates 2x10 @RPE 7

Lower body

Wall tibialis raise - BW x25
Single leg Calf raise BW x25
Knee over toes soleus calf raise, single leg x25

SSB ATG Reverse Lunge - 2 arm supported - knee forward - front foot elevated 4 inches -  BW x10, 30kg x5, 40kg x5, 50kg x 5
2 mins rest between sides
60kg x 10 @ RPE 8

Talk about whole leg and glute pump!
Unlike a BSS, lunges and splits squats there is not much weight on the rear leg, I gently touch the rear foot toe onto the floor, and it's off the ground most of the time.
I think due to have the front leg elevated and using arms to support, so you don't lunge back at all.
And the load remains over the front foot and only moves vertically, unlike lunges/split squats, so it's like a true single leg squat in a smith machine.
Except the arms help a bit on the way up, so eccentric is a bit more loaded.
And yet the loads are more than 50% of what I can high bar squat for 10 reps
Due to the vertical nature of the leg push, it should transfer well to squats and jumping

Stretched ISO holds
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang

Jumpstretch monster mini band dislocate 2x10

stretch

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

3200 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 2600-3000

Friday 8th August 2020

Still achey, but both heels feel a lot better than yesterday, so the ISOs do help

bodyweight without shoes = 84.7kg in winter clothing

Soft tissue work - lower body

at home - Winter squats - Week 4 - Session 1 Volume

Raining today, so everything indoors.
Felt like I still have some fatigue from 2 days ago

I programmed things so I would be recovered in 2 days time, Sunday, but we shall see...

Measured the roof of garage and it's actually 10'1.5" - dang I recall pressing my fingers against the ceiling off a step many years ago
The bottom of the fluro lights is about 9'10" so that another benchmark I can use for the 9'10" rim at the BBall courts.

----

Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 30 sec hold at bottom on last rep
front squat- bar x 12

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

3 unweighted jump shrugs before each set

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

wasn't feeling it with 60kg high hang power clean stopped there....


Squats

Did these before the back squat of the same load
Front Squat 70kg x3, 80kg x2, 95kg x1

95kg single felt solid and easier than last week.

High bar squat -  flat shoe - 60kg x8. oly shoes - 60kg x5, 80kg x4, 95kg x3, 115kg x2, 120kg x1

3-5 mins rest
70% of e1RM - 100kg, 220lbs 4x7 @ RPE 6.5 to 8.5 on last set

Time to get my legs bigger and stronger.
Squats felt heavy on my back but not too bad for the legs. Decided not to go up to a 130kg single today to be safe.

On paper the volume and intensity combo should allow me to be recovered in 2 days time, but the other stuff in the workout might not make it so, we shall see.
100kg work sets is with my 12RM or so, but last rep started to slow, but I stayed upright.
Next time this session comes around I'll add 2.5kg to the first 2 sets only.

All squats today were slow and controlled down - trying to fix the issue I have where I lean to the frontal left, due to having more ankle ROM on that side, I think.
So sitting more back on my heels, but it didn't seem to help.
Probably why I end up on my toes on the left leg when straining a bit...
I think putting more weight on the right heel should help.


This group in Oly shoes - alternating sets 2 mins rest
"+" = 20 secs rest

B1) Stiff legged deadlift - facing down slope of garage - 60kg x5, 80kg x5,  90kg x5, 100kg 2x5
Probably should have only done 1 top set as my Hamstrings and glutes feel hammered right now!

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15 +4+4+4 @ RPE 9 (+1 rep on initial set)
trying some Myo-reps

B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  62.5kg x10 @ RPE 9   (+2.5kg)
B3) SSB single leg calf raise - arm supported - both sides back to back 3.5 inch elevation - Explode up, 3 count ISO in middle - 50kg x10 @ RPE 9
increased the ROM to full range so dropped the loads back to 50kg from 90kg

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 3 unassisted + 3 assisted
Dropped step by 2inches, woah big drop in reps from 12 at 8 inch step height!

C2) AB wheel rollouts - legs bent x 10, leg straight - 2 full range eccentrics
on feet, straight legs - 80% ROM x10 @ RPE 9 +1 rep

Jefferson curl 20kg x10, 30kg x12 with a hold, and 30 sec hold on last rep

-------

20 pullovers + stretched ISO hold on foam roller x 1 min x 5kg plate
50% ROM Sissy squat x 30

stretch

===
14 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
4600+ calorie burn for today, according to Fitbit Charge 3, with heart rate on. Not including weights
ate 2400

LOL I left the heart rate monitor on and got a crazy high calorie burn!

Sunday 9th August 2020

Week 51
Height - 5'8.5"
weighed - 82.9kg (-0.8kg), 182.7lbs

waist - 33 5/8 inches (-1/8)
hip = 39 7/8 (+1/8)
upper thigh = 25 3/8  (-1/8)
Right calf = 15 3/8  (-1/8)
Neck = 15.5  (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 21.2% (+0.4)

Total loss so far - weight  21.3kg 47lbs  Waist 9 7/8 inches  BF% Tanita 10.7%

Averaged 2500+ calories this week, against a TDEE of 2600-2800
Slight deficit, even then hips still blew up

Monday 10th August 2020

Legs, hips and calves achey lying in bed, but felt much better later in the day.
Should be ready to rock tomorrow

Heels better, but not 100%yet

----
Waking mobility work

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

ISOs - tendon health
single leg knee over toes calf raise, just above stretched range  x 2mins
split squat on balls of foot x 2 mins
seated leg extension ISO into floor - x 30, 45 secs x2
single leg sissy squat, non working leg to front on floor - x 1 min

externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, dual strand
band and broom  dislocates and stretch

---
55 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 2

stretches

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