Adarq.org

Tuesday 25th August 2020

Legs and glutes still a bit sore....

bodyweight without shoes = 83+kg

Soft tissue work - lower body

at home - Winter squats - Week 7 - Cycle 1 - Micro 2 - day 1

Cleans and squats felt scary hard and heavy!
Don't think even the change to a 7 day cycle this week is going to help, so I should deload
The last time I deloaded was back in June 10th, 11 weeks ago, so well overdue for one!

Will start deloading every 4 weeks from now on.
That might also help my hops stay consistent as well....

Lots of quad volume today, go out with a bang I guess..... :/

----

Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 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 + 3 high hang power clean + 4 front squats x 40kg
1x power clean + high hang power clean x1 x 60kg
power clean 70kg x2, x1

everything felt heavy, scary and hard!


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3

stayed away from 100kg as things felt dicey

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

5+ mins rest
70% of e1RM -  102.5kg, 226lbs 6x6 @ RPE 7-8  (+2.5kg)

Had planned to go to 130kg single, but everything felt so heavy and hard, I bailed on that.

Main sets started hard, and thought no way I can do all sets and reps, but somehow the last 3 sets got way easier...
6x6 allowed me to work on my form and finally zero in on some of my form issues.

So I hit 105kg x10 @ RPE9 after my last deload on June 16th, but since then I've been busting my ass, yet still spinning my wheels.... hopefully deloading will get things on track and super compensate big time, like 10-20kg extra strength!
Definitely can't do 105kg x10 today...

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,  100kg 4x6  @RPE 8 (+1 set)
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x17 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  67.5kg x11 +5+5+ 30 sec ISO @ RPE 9 (+2.5kg, +1 rep)
B3) SSB single leg calf raise - arm supported 3.5 inch elevation - Explode up, 3 count ISO in middle - 55kg x10 +5+ 30 sec ISO @ RPE 9  (+2.5kg,  +1 rep)

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 5 unassisted + 4 assisted  +1 rep

C2) AB wheel rollouts - legs bent x 12, leg straight - 1 full range eccentric
on feet, straight legs - 80% ROM x13 @ RPE 9 +1 rep

Unilaterals
SSB ATG split squat - 2 arm supported - BW x 6, 30kg x6, 40kg x6, 50kg 2x9
SSB ATG Reverse Lunge - 2 arm supported - knee forward - 2 mins rest between sides - 50kg 2x8 @ RPE 8
I can say that reverse lunges feel way harder than split squats, and work the VMO and glutes better.

Jefferson curl 20kg x10, 30kg x5, 32.5kg x11 with a hold, and 30 sec hold on last rep (+1 rep)
Reverse Nordic BW x10, x5
Sissy squat to a 12 inch pad x 30

JumpStretch monster mini Band dislocates

stretch

===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2900 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 3000+

Thursday 27th August 2020

Upper back, biceps, posterior chain, calves still moderately sore.
Heels/achilles continue to improve

Will likely BBall tomorrow, should be decent with 2 days rest.
Thought about resting up till Sunday to do so, and get a nice 5 days rest, and should jump well, maybe even grab that 9'10" rim!
But I can't wait that long...

----
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
RDL - 15kg plate 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

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

stretches

-----
19 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

Saturday 29th August 2020

Legs starting to feel better, but posterior chain - hamstrings and lower back still sore

No walking today, want to get as fresh as I can for BBall tommorrow
Plus I'm  beginning to think the long daily walks are also adding to the heel stress - so need to deload these as well.
Just need to eat a bit less...

----
Waking mobility work

Mobility work  - thoracic

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

stretches

-----
20 hour fast
2200+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-1900

Sunday 30th August 2020

Legs still feel a bit tight, and posterior chain still achey, but much less now.
Erectors a bit beat up.

Soft tissue work - heavy duty lower session

bodyweight at home without shoes = 84.5kg

BBall practice session at WLC outdoor courts -  80 mins

1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 45 min mark, plus a few dunks on 8 feet netball rim
4) halfcourt backwards running at 50% speed x 5

First warm day in a while, spring is officially here, so eventually played with my top off, to get an even tan
Courts were surprisingly less populated, guess everyone went to the beach or something....apart from some official netball games nearby

Heavy as hell today, but moved well, but legs still felt a bit tight

More explosive than I have felt in a while, but only jumping a little better than last week, and still not feeling snappy and loose yet.
Touched the bottom of 9'10" rim off a small step, so up equal to my current best there.
And top of the rim off a few steps.

Decent jumps for my current weight, but my running jump was still 4 inches lower.
Things should be better next week when I'm fully deloaded

So a did a ton of jumps today, and an Indian mother and her daughter decided to share my hoop while I did it...
That forced me to space out my jumps a bit better than I normally do.
I think I did around 40 jumps, and kept my jump height fairly consistent throughout

Both the back of my heels are pretty achey now though :/

Cooldown

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


stretched lower body


Resistance at the Home - DELOAD

Deload session - either set drop, rep drop or weight drop

So the hang from the bar at the end of session no longer hurts my left shoulder.
And my bodyweight actually feels like nothing to my arms and shoulders while hanging, at least for today.
Maybe time to start doing pullups again? We shall see, I'm not in a hurry... but I want a strict muscle up to be a fairly easy thing to do when I do get back into it

------

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
band rows x 15
Yates rows 20kg bar x 15

Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20
Dip shrugs - BW x20 @RPE 6

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
+5kg x 8 @ RPE 6
feet elevated 18 inches - explosive - BW x7 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches  - Close grip triangle - explosive - BW x12 @ RPE 6

Straight bar dip - BWx8 @ RPE 6

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x10 with assistance from other arm
bar at 6th hole, 22 inches - x6 @ RPE 6


AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x103
explosive
50kg 2x10 @RPE 6

C1) Barbell curl explosive - 20kg x10
25kg 2x12 @ RPE 7

C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg 2x10

Scaption raise 2.5kg plates 2x10 @RPE 7

Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x8 @RPE 8

Stretched ISO holds
Pullover across bench - 9.5kg x10, x20 + 1 min ISO
hang from bar, partially leg supported - 2x20 scap shrugs + 20 sec hang with bent knee leg raise hold

Jumpstretch monster mini band dislocate + stretch x a few

stretch

---
12 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 2700-3000

Tuesday 1st September 2020

Back of right heel/achilles was pretty sore yesterday, but much better after the ISOs.
Still pretty sore and hurts when walking, but after the heavy calf raises and ISOs, it feels pain free to walk

bodyweight without shoes = 84kg in winter clothing

Soft tissue work - lower body

at home - Squats - Week 8 - Cycle 1 - Micro 2 - DELOAD

Deload session.
Big drop in volume, and intensity for most things, but I did get a bit more intense on squats....
Felt much stronger than last week already, but should be even better next week.

Moving to a 7 day cycle now, so only squatting once a week for now.
It should keep me fresh enough for jumping 5 days later, while still allow me to gain strength.
Maybe at a faster rate than I have been as well, since I won't have as much fatigue build up.
We shall see.

----

Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys + front squats -

clean complex  x 20kg
power snatch complex + 10 overhead squats, progressing lower each rep until ATG 12kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5

2x power clean + 4 high hang power clean + 3 front squats x 40kg
2x power clean + 3 high hang power clean  x 50kg
2x power clean + 1 high hang power clean  x 60kg

Tried out some power snatches today and it felt good, no more shoulder discomfort. Makes you jump more vs cleans, and no heel discomfort
Will likely never go heavy on em though, at least catching the loading, but I might try doing them and just throwing the bar up and letting it drop instead.
Just as good for power and safer on the shoulders.

Overhead squat with 12kg bar was good, but 20kg bar is too much for me right now


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3


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

115kg, 253lbs x 8 @ RPE9 +1 rep

Plan was to work up to 110kg x 3 for this deload, but other option was also to rep out 115kg, which I decided to try...
Still counts as a deload as I remained calm, and controlled, and left a gutbuster rep in the tank.
And a big drop volume from my recent sessions

Wanted 10 reps, but 9, while still not feeling 100% fresh yet is still 2 reps better than the 115kg x7 @RPE9.5 I did last time.
That puts my e1RM at around 147kg, 323lbs.
And maybe higher next week, but the show must go on.

That means I have enough strength to vertical jump 29 inches and 33 off a run.
Enough to grab that 9'10" rim... just a matter of getting fresh enough to display it now




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

B1) RDL - facing down slope of garage - 20kg x8, 60kg x8, 70kg x8, 80kg x8  @RPE 6
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15 @RPE 7
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  67.5kg x 7 + 40 sec ISO @ RPE 7
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 67.5kg x7 + 40 sec ISO @ RPE 7

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 5 unassisted + 1 assisted
C2) AB wheel rollouts - legs bent x 12, legs straight x3
on feet, straight legs - 80% ROM 2x6 @ RPE 7
C3) SSB ATG Reverse Lunge - 2.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides - BW x6, 30kg x6, 40kg x6 @ RPE 6

Reverse Nordic body at 45 degree angle 40 sec ISO x 2
Jefferson curl 20kg x10, 30kg x5, 32.5kg x10 with a hold, and 30 sec hold on last rep
Sissy squat to a 12 inch pad x 30


stretch

===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2700 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-2700

Thursday 3rd September 2020

Dang big drop in weight down to 82.2kg this morning, just water, and some fat

Lower back sore, but everything else is not too bad.

left heel/achilles feeling much better, walking doesn't bother it much now, but it may not be ready for BBall tomorrow.
I can just take it easy in any case.
Combo of ISO and cross friction massage doing the trick

----
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, flexed position +8.5kg x 2 mins
single leg knee over toes calf raise, just above stretched range  +8.5kg x 2mins
single leg wall sit in doorway 45 secs x 3 sets

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

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

stretches

-----
16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1800-2000

Saturday 5th September 2020

Just about a full rest day today, no walking

Feeling better all run, legs starting to feel powerful, but left heel/achilles still feeling sore

----
Waking mobility work

ISOs - tendon health
single leg calf raise, flexed position 1 min

single leg knee over toes calf raise 2x25

stretches

Soft tissue work for whole upper body and lower/mid back, tibs, calves, feet and IT band

-----
20 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1700-1800...

Sunday 7th September 2020

Back of both heels still achey

Soft tissue work - lower body

bodyweight at home without shoes = 82.5kg

BBall practice session at WLC outdoor courts -  80 mins

1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 45 min mark, and dunks on 8 feet netball rim
4) full court backwards running at 50-75% speed x 5, getting faster each run

Heels were achey but no major issue after I warmed up, only the left side ached a bit, but the sore right side one was of no issue - go figure?!

Dissappointing sesison jump wise, expected to jump higher, based on lighter weight and a week of deloading... but was an inch lower on average than last week.
Running jump was about the same as last week, but all my other jumps types were an inch lower.
Only my running 1 leg jumped improved 2 inches, but still 2 inches lower than current best.


Cooldown

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

stretched lower body


Resistance at the Home

Did some AMRAPs today to test my strength out, and so I made some progress.
But it sure tired me out, won't be doing that too often!

------

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
band rows x 15
Yates rows 20kg bar x 15

Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6

---
did these inbetween sets of the upper body stuff, rotating sets

single leg calf raise BW 2x20
single leg knee over toes soleus calf raise 2x10
Wall tib raise BW 2x20

---

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8

AMRAP +10kg x 12.75 @ RPE 10 (PR!! +10kg -4 reps)

feet elevated 18 inches - explosive - BW x9.75 @ RPE 10  --> too tired from above AMRAP...

A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches  - Close grip triangle - explosive -

AMRAP BW x26 @ RPE 10

Pretty close to my all time best I think, around 26-28, have never done 30

Straight bar dip - BW x 3 singles, BWx10 @ RPE 8

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x8 with assistance from other arm
bar at 6th hole, 22 inches - x8, x7 @ RPE 8


AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x5, 60kg x3
explosive
62.5kg 2x7 @RPE 8  (+1 rep)

C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x11, x6 @ RPE 10 (-1, -5 reps)

Too much fatigue from AMRAPs I guess :/

C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x10, 22.5kg 2x11 @ RPE8 (+2.5kg +1 rep)

Scaption raise 2.5kg plates x15, 3.5kg x15 @RPE 7

Scarecrow into press - 40 degree chest supported- 1.25kg plates x10, 2.5kg plates x10 @RPE 8

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

Jumpstretch monster mini band dislocate + stretch x a few
broom dislocate stretch

stretch

---
14 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 2700-3000