Adarq.org

Nice job on the 105kgx13 squat. You grinded out the last couple reps like a boss!

Thanks man, it was hard.
I thought about trying for a 14th rep, but I know the injury risk would be pretty high so racked it straight away
Just not worth the risk


Thursday 24th September 2020

A slight and mild drained feeling, which I kinda expected with AMRAP squats, and pushing a few of the other exercises pretty hard in RPE as well.
Achey all over, but much less than last 2 weeks.
Whole trap/upper back is beat up from the Zerscher holds! Lower biceps as well, and left side a little strained from the ab wheel roll outs... from the stretch

Heels feeling much better. Better each week. Left side feels like 90%, while right side still achey.

Program calls for a deload next week but I will likely skip it during these first two hypertrophy blocks, since I'm only training twice a week total right no.
Since I took an extra day off last week, this week I have less rest before I BBall again, but with less volume I should be recovered by Sunday.

Felt quite springy and "strong" on the walk today, interesting

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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 calf raise, just above neutral position x 2 mins 15 secs
split squat on balls of foot - rear leg glute tensed to stretch hip flexor  x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range  x 2mins 15 secs

---
70 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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16 hour fast
2700+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

Saturday 26th September 2020

Woke up early, felt my legs and hips still pretty sore and deep down inflamed, went back to sleep and a few hours later felt much better.
Still sore, but legs have the light crisp feeling, so I think I should be able to BBall/jump decently tomorrow

heel/achilles - Left side 9.5/10, right side 7/10

Full rest day today

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Waking mobility work

upper body stretches and some calf soft tissue work

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16 hour fast
2500 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

Monday 28th September 2020

Legs/hips still a bit achey

Soft tissue work - lower body, brief session

bodyweight at home without shoes = 84.8kg

BBall practice session at WLC outdoor courts -  90 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
3) medium to high intensity moves, shots, layups, threes
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim -
5) depth jumps off 30 inches to high tough x 5
6) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides

So much for empty court... ahh school holidays have started and there were  activity and BBall camps at the courts!
Overhead a comment "that guy must be lifting weights, look how big his traps are"
They don't seem that big to me, but these teens only see once every few months, so it's more noticeable to them.
Also got a comment on my calf size, and yeah they have blown up since I started doing the holds and Myo-reps on them.

Also have been getting comments of "look how big that guy is" whenever I start jumping around these kids and school girls recently.
They relate my jumping to my build somehow.... well that also tells me I need to strip the fat and get leaner

Adding in low intensity hops and stuff to start conditioning my feet and lower legs/achilles. Felt decent, only a slight ache from right heel

Jumps were OK, but down an inch across the board, and 2 inches on single leg jump.
Legs still felt sore and heavy.

Tried some 30 inch depth jumps off my portable stool, and by best one only matched my vertical, touching about 9'7".
The rest were much lower 9'3" or so. Mostly due to timing of the arm swing I think.


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

Felt tired this session, triceps especially felt weak.

Removing some stuff from this workout and doing them in a new session.
To shorten my session and keep things fresher

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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
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


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

+10kg x 8 @RPE 7 (+1 rep)

feet elevated 18 inches - explosive - BW x9, x8 @ 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 7

Straight bar dip - BW x 2, BWx12 @ RPE 7 (+1 rep)


AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x10 @RPE 8  (+1 rep)

Rep goal reached, so adding 2.5kg next week, dropping reps back to 5 and building back up
Felt like I had 2-3 reps in the tank... seems like my strength gains are outpacing my progression scheme, a good problem to have!
I'll reach around bodyweight in 1 year at this rate, which is still solid.

B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x8, 60kg x5
70kg x3 @ RPE 8

Felt way harder than last week, and both shoulders and left trap hurt, so crossing this off the menu!
plus it's a pain without another barbell to down rows and these back to back.

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x9 @ RPE 7 

pretty easy, will go down to 5h hole, 20 inches next week.

C1) Barbell curl explosive - 20kg x10

just a light set, will be moving these to my new day


Stretched ISO holds
hang from bar, partially 1 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 hanging L sit hold - damn finally strong enough to do this, thank you ab wheel.. I think

Pullover across bench - 9.5kg x15, 1 min ISO

High Bar Squat 20kg x10 progressively lower, 40kg 5x5
Some light sets to work on my stance width. Thinking of going a bit wider, so I can stay more upright, like my front squat.
taxes my ankle ROM much less as well.


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

3400 calorie burn - according to Fitbit Charge 3, with HR monitor on,  not including weights
ate 4300

tentatively moving to a new split

7 day cycle
Day 1 - Lower body - olys and squats
Day 2 - rest, walk
Day 3 - lower/upper 2
Day 4 - rest, walk
Day 5 - rest
Day 6 - BBall, high intensity jumps, upper1
Day 7 -  rest, walk


So I'm pretty much doing 3 whole body workouts per week now.
With an option an extra BBall/jump day later on on day 4, and moving day 3.
And maybe stretching to an 8 day cycle.

I've been dreading doing my calf work after the squats, so this will fix that, and shorten my long ass workouts

So curls and all my shoulder/cuff work will be moved to Day 3.
Along with my calf and tib exercises.
Plus my Zercher holds. Might also add in Zercher carries

Maybe move my ab work to this day as well.
Stuff that can be recovered from fairly quickly.

Thursday 1st September 2020

Woke up feeling my calves, VMO and posterior chain moderately sore - despite the deload
Whole body is fairly sore, but by late afternoon much less so.
Legs by night time already have a bit of that snappy crisp feeling, which I haven't felt in a few weeks
So I am good to reset my BBall day back one day early to Sunday again.

Both heels feeling better than yesterday

----
Waking mobility work

ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor  x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range  x 2mins 15 secs

---
95 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins,
35-40 slope 1.5mins x 2 (2 mins rest)

stretches

-----
18 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 1900-2100


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Thinking about getting some selector adjustable dumbbells, my current spin locks make me sad.... :/
Just too slow for loads between 5-10kg, but I have 125kg worth of 5kg plates for it, 12 each handle...

And a plate loadable adjustable kettlebell as well

Saturday 3rd September 2020

Total rest day
Still feeling a bit sore in my lower body

Heels/achilles better, left quad tendon still achey

----
Waking mobility work

Stretches

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18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1900

Sunday 4th October 2020

Crap sleep last night. Feeling a bit meh.
Adductors still fairly sore...

Soft tissue work - lower body

bodyweight at home without shoes = 84.5kg. Heavy, but post session, was under 84kg, so holding a lot of water.

BBall practice session at WLC outdoor courts -  118 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) movement efficiency drills - 2 sets each - star drill, 2 legged side to side speed hops, front to back speed hops, 2 legged star drill
4) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim -  10 warm up jumps, about 20 max effort of all types
5) intervals - halfcourt - all to 75% effort x 5
backwards runnning
side ways sprint bound x alternating sides, 5 each side
Euro step hop hop, alternating sides

Hot day, felt weak and lacking energy. Legs like jelly.
So no aggressiveness and intent in my jumps.
Until my third last one before I wrapped things up and touched 9'10" rim...
Gotta get over this current 9'10" hump, getting lighter/leaner will help.

On the plus side it appears my heel/achilles is starting to turn the corner, felt much better during and a couple hours after the session.
Started to run on the balls of my feet a bit as well.


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall tib riase BW x20
Knee over toes single leg calf raise BW x20
backwards walking 30-35 degree sloped path - 2 mins x 2

stretch lower + upper

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

4000 calorie burn - according to Fitbit Charge 3, with HR monitor on
Ugh left HR monitor on, inflated calorie burn a ton.
Plan to eat 2500-2600

Tuesday 7th October 2020

Crap sleep once again, but feel decent enough.
All lower body muscles feel sore to pressure though, so still recovering from BBall/jumps

Right heel/achilles achey but better

bodyweight without shoes = 84+ kg

Soft tissue work - lower body


at home - Juggernaut Squats  - Cycle 1 - Week 5 - 8s Wave - day 1 Accumulation

What a difference from last week, feeling back to sorta normal after the deload.
Still I feel like I am carrying fatigue from BBall 2 days ago into this session each week, just that some weeks I have less of it.
I'll roll with it for the time being

Skipping upper body stuff post BBall, 2 days ago helped as well

Tiring session, glad I dropped the calf, tib and Ab work from this session!

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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, deeper each rep  x 20kg
power snatch - 4 from low hang, 4 high hang x 20kg
clean grip power snatch -  4 from low hang, 4 high hang x 20kg

1x power clean + 3 high hang power clean + 3 front squats x 40kg
1x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 3 high hang power clean  x 55kg

form was bad today, bar looping away from my body and crashing down on me


Squats

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

High bar squat -  bare feet - 40kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x4, 100kg x3, 110kg x2, 120kg x1
65% of training max 142.5kg
4-5 mins rest
95kg, 209lbs x8
100kg, 220lbs x8
95kg, 209lbs 3x8 @ RPE 8 on last set

Low bar squat - 80kg x5

Heavier warmup sets felt heavy at first, but after a 10 sec support before each set things felt OK
Instead of doing 8 sets of 5 with 95kg, with 1.5 mins rest as per Inverted Juggenaut, I did the normal version of 5x8.
Only 3 rep difference with a 16RM load, still not that easy though.

Pleased with my form today, not sure what happened but I stayed upright on all sets, and fixed the tipping forward onto toes on my left leg today.
Felt more even, and bar path was vertical.
Focusing view on a distant tree helped.

I did a low bar squat after to try out, felt good, no shoulder issues, and it felt muche asier and more stable to do fast reps with vs high bar.
Same form as my high bar, staying upright and using quads, instead of Rippetoe hip drive.


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

RDL - to mid shin - facing down slope of garage, hook gripped -  deadlifted off the floor - 1 min rest - 60kg x10, 80kg x3
100kg 2x12 @ RPE 8

damn that felt hard/heavy to hold but fairly easy for my posterior chain....

Single leg kneeling deadlift BW x5 each side

Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 3 assisted reps to warmup
BW x 2 unassisted + 8 assisted

Lateral squat - BW x10,
10kg x8 each side alternating

SSB ATG Reverse Lunge -  4.5 inch deficit - 1 arm supported in oly shoes - knee forward - 2 mins rest between sides -
BW x10, 30kg x5, 50kg x3

57.5kg x12 @ RPE 9.5

Jefferson curl 20kg x10, 35kg x10 with a hold, and 30 sec hold on last rep


stretch

===
14 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
ate 3400+