Adarq.org

Wednesday 12th August 2020

A little tired with mild drained feeling.
Way less sore than this time after the same session last week - calves, lower body, biceps, pecs and lats mostly.
Lats sure get sore from assisting on the SSB lateral lunges....

Mildy achey heels, more on the right one.

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Waking mobility work

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

ISOs - tendon health
single leg slightly bent knee calf raise, just above stretched range  x 2mins

broom dislocates and stretch

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65 min walk/hike
middle of the walk -
backward walking backward walking up a 40 degree sloped path x 1.5 mins x 3, with 2 mins rest

stretches

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19 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200

Friday 14th August 2020

Moderately Sore all over, but much less than last time.
Mild tiredness, but no drained feeling.

Heels a little achey

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Waking mobility work

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

ISOs - tendon health
split squat on balls of foot x 2 mins
single leg bent knee calf raise, just above stretched range  x 2mins

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, x dual strand
band and broom  dislocates and stretch

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45 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

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18 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2000+

Sunday 16th August 2020

Week 52
Height - 5'8.5"
weighed - 83.2kg (+0.3kg), 183.4lbs

waist - 33.5 inches (-1/8)
hip = 40 (+1/8)
upper thigh = 25.5   (+1/8)
Right calf = 15.5  (+1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 21.2%

Total loss so far - weight  21.6kg 47.6lbs  Waist 10 inches  BF% Tanita 10.7%

Averaged 2450 calories this week, against a TDEE of 2700-2800.
Pigged out last night hence the weight increase.
Training worked well this week, lower body size increases all round, despite not going anywhere near failure, so hitting the largest and fastest muscle fibers.
Got leaner, while packing on muscle.

So 1 year mark now
In hindsight I probably should have got down to 8% bodyfat before I started hitting the weights hard, and then just maintain at that level.
Then any muscle loss would have been no big deal.

Monday 17th August 2020

Legs and hips achey..... could feel it while lying in bed

Soft tissue work - mainly lower body

bodyweight at home without shoes = 84.8kg

BBall practice session at WLC outdoor courts -  55 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) A few jumps at the jump

Legs and feet felt achey, and sluggish. No lift, no hops, even worst than last session 2 days ago!
New setup is supposed to peak my jump on this session, and so far the last 2 cycles, this has not been the case.
Maybe the BBall session 2 days ago adds to the fatigue from squats instead of allowing for recovery....
Back to the drawing board!

I thought last week, the ISOs I did the day before caused all the leg/hips soreness and poor jumps, but today proved this is not the case.


stretched lower body


Resistance at the Home

Felt a bit crappy, but then fine after the warmups


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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 6 - really easy today for some reason.

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x10, BW x8
+10kg x 7 @ RPE 7
feet elevated 18 inches - explosive - BW 2x7 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches  - Close grip triangle - explosive - BW x16 @ RPE 6

Straight bar dip - BWx9 @ RPE 7

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x6 with assistance from other arm
bar at 6th hole, 22 inches - 2x7 @ RPE 8  (+1 rep)


AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
62.5kg 2x5 @RPE 6.5 +2.5kg, -5 reps

Upped 2.5kg and dropped the reps back down to 5 for a semi deload, and will build back up 1 rep per session.

BC1)Single arm press holding plate on end for instability, with hold at top - 5kg 2x15 @ RPE 7   

C1) Barbell curl explosive - 20kg x10, 27.5kg x6
32.5kg x12, x10.5 @ RPE 10  +2 reps on second set

Holding set 1 at 12 reps, until I get 12 reps on both sets, then I'll go up to 35kg and reset to 2x5

Scarecrow into press - 40 degree chest supported - 1.25kg plates x6, 2.5kg plates 2x12 @RPE 9


Lower body

Squats

Front squat - 20kg Bar x5, 40kg x5, 60kg x5
High bar squat - 20kg bar x10, 40kg x10, 60kg x5, 80kg 3x5, 100kg 4x3

Working on my form and bracing,and trying differnet grip widths,  but did go a bit heavier to 100kg, hopefully this doesn't kill my recovery for next session
Didn't feel too hard though, at sub 70% loads, and only doing triples.

SSB ATG Reverse Lunge - 2 arm supported - knee forward - front foot elevated 4 inches -  BW x10, 30kg x6, 40kg x6
2 mins rest between sides - 50kg x 6, 60kg 2x6 @ RPE 8

Plan to increase load on the 5th set next time.

Stretched ISO holds
Pullover across bench - 9.5kg x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang

Jumpstretch monster mini band dislocate + stretch x a few

stretch

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

3300+ calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 3000+

Wednesday 19th August 2020

Legs, calves and hips all still fairly sore

bodyweight without shoes = 83.8kg

Soft tissue work - lower body and some upper

at home - Winter squats - Week 6 - Cycle 1 - Micro 1 - day 3

All squats and SLDL heavier warmups and worksets felt way harder than last session.
So my recovery is not going well in the current setup, same for my hops..
So will likely move from the current 6 day to a 7 day cycle setup next week

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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

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

2 jump shrugs before each main set, on grass

clean complex + 10 front squats x 20kg
2x power clean + 2 high hang power clean + 4 front squats x 40kg
2x power clean + 2 high hang power clean + 3 front squats x 50kg
1x power clean + high hang power clean x1 + MISS x 60kg
power clean 70kg x1
power clean 75kg x1
Power clean + 5 hang powerclean (1 inch above knee)  x 50kg - then walked barbell in racked position to squat stand

Missed second rep of 60kg high hang power clean... so lacking power today....
75kg power clean was solid, so will use that for working weight next time.
It's about 80% of my 1RM, somewhere around 90kg, so that's about the perfect weight.


Squats

Did these before the back squat of the same load
Front Squat 60kg x3, 80kg x3, 100kg x1

100kg single was much harder than last session...

High bar squat -  flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x4, 100kg x3, 110kg x2,  120kg x1

130kg, 283lbs x1 @ RPE 9

4-5 mins rest
80% of e1RM - 117.5kg, 258lbs x3 @ RPE 8
115kg, 253lb 4x3 @ RPE 8

130kg single was pretty hard today...
Same for my worksets, which should be an 8RM  or so, but felt more like a 5RM

Also moved to a narrower stance, I can push better with my legs.


This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

B1) Stiff legged deadlift - facing down slope of garage - 60kg x6, 80kg x6,  90kg x6, 100kg 3x6
Same volume as last session, but just felt way harder

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x16 +5+5+5 @ RPE 9

B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  65kg x10 +5+5+ 30 sec ISO @ 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 - 52.5kg x9 + 30 sec ISO @ RPE 9  ( +1 rep)


C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 4 unassisted + 7 semi assisted + 1 assisted  +2 reps

Sweet, felt much stronger

C2) AB wheel rollouts - legs bent x 12, leg straight - 1 full range eccentric
on feet, straight legs - 80% ROM x12 @ RPE 9 +1 rep

Jefferson curl 20kg x10, 30kg x5, 32.5kg x10 with a hold, and 30 sec hold on last rep (+2.5kg)
Sissy squat to a 12 inch pad x 50
Reverse Nordic BW x5

JumpStretch monster mini Band dislocates

stretch

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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 2500-2700

Friday 21st August 2020

Legs, calves and posterior chain still with the deep down aches

Soft tissue work - moderate amount for lower body and low/mid traps

bodyweight at home without shoes = 83.8kg

BBall practice session at WLC outdoor courts -  75 mins

1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) a 15-20 jumps towards the end, and dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 3

Achey and a little sluggish, but still jumped fairly well for 2 days after heavy squats, compared to my usual baseline.
Touched bottom of 9'10" rim, but all other measures were 2 inches lower than my current bests.
Most of the jumps were 1 step jumps, alternating left foot and right foot steps - just feels better when legs are sore.

I usually warm up my jumps by either doing progressively harder standing jumps or running jumps, but today I used the head touch approach jump against the Black net.
Once I touched my head on it, with the 4th attempt I knew I would jump OK.
Still took a few more jumps of all types before I peaked after that.

Should jump better in my next session in 2 days time, and then will switch to either a 7 day or 8 day training cycle


Cooldown

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

Jump stretch monster mini band shoulder dislocates and stretch - then 10 overhead squats
When you can do easy overhead squats, you know your shoulder health and mobility has reached a turning point, plus your lower body as well
Overhead squats, with a barbell/weights, in turn improve high bar squat form as well.

stretched whole body

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later tonight

ISOs - tendon health
single leg knee over toes calf raise, just above stretched range  x 2mins

-----
14 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
plan to eat 2200-2400

Sunday 23rd August 2020

Week 53
Height - 5'8.5"
weighed - 82.8kg (-0.5kg), 182lbs

waist - 33 3/85 inches (-1/8)
hip = 40
upper thigh = 25.5
Right calf = 15 3/8  (-1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 21.1% (-0.1)

Total loss so far - weight  22.1kg 48.7lbs  Waist 10 1/8 inches  BF% Tanita 10.8%

Averaged 2500 calories this week, against a TDEE of 2700+.
Mild deficit, but still gained size on my legs and hips

Monday 24th August 2020

Upper body not that sore, just minor aches... lower body felt more beat up upon waking....
Right heel/achilles sore, but felt better after the ISOs and walk

Legs/hips started to get that looser fresher feeling by evening, so I should be feeling decent enough tomorrow.
So 5 days now after I last squatted

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Waking mobility work

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

ISOs - tendon health
split squat on balls of foot x 2 mins  - rear leg glute tensed to stretch hip flexor
single leg calf raise, neutral position x 2 mins
single leg knee over toes calf raise, just above stretched range  x 2mins

broom dislocates and stretch

---
60 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2+ mins

stretches

-----
20 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200 so far, might eat a bit more