Adarq.org

Sunday 21st December 2020

not much sleep lately but felt ok

bodyweight at home without shoes = 86kg

Soft tissue work - feet, side of quads, pec minor and posterior shoulder, upper traps


BBall practice session at WLC outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) Jumps at the 45 min mark, and dunks on 8 feet netball rim -  15 mins worth

Ehh no hops today, down a few inches
Left quad tendon a bit achey but improving


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise x10, 2x20
Knee over toes calf raise x10, 2x20

Slow/ISO combo
knee over toes, heel elevated split squat x a few
Single leg sissy squat

Peterson stepups on 6 inch step 2x10

Netball rim pullups to sternum - BW x 3 singles, 2x5, x4 @ RPE 8
Close grip triangle pushup - BW x5 x10, feet elevated on bench x 15  @ RPE 7

Inverted rows BW 2x8 @ RPE 9
Straight bar dip BW 2x6 @ RPE 8


stretch lower + upper

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

2900 calorie burn - according to Fitbit Charge 3, with HR monitor off
plan to eat 2800

Been raining quite a bit so no BBall lately


Wednesday 31st December 2020

Left quad tendon achey, but OK after ISOs

Soft tissue work - lower body, briefly

bodyweight without shoes = 86+kg

at home - Lower week 5

Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 2

Broom dislocates and overhead squat

alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Jumps

Warmup - seated jumps x5

short step jump - alternating plant x2
short step jump - alternating plant x4 x 2 sets
seated jumps x 3


Olys -

power snatch/clean complex x 20kg
Power snatch + 5 slow overhead squats x 20kg

all with high catches
3 Power snatch + 3 Hang Power Snatch x 30kg
1 Power snatch + 2 Hang Power Snatch x 35kg

Belt and straps -
1 Power snatch + 3 Hang Power Snatch x 40kg,
1 Power snatch + 2 Hang Power Snatch x  45kg

Tried hang power snatching 45kg and did 2 reps with it


Squats

Did these before the back squat of the same load
Front Squat 30kg x3, 40kgx4, 60kg x3, 80kg x3

High bar squat
bare feet 40kg x pause with 10 deep breaths, 60kg x10.  Oly shoes - 80kg x5,
belt - 100kg x4, 110kg x3, 120kg x1

5+ mins rest
Belted -
130kg, 283lbs x6 @ RPE 9.5  (+1 rep)

115kg, 253lbs x6 @ RPE 9

paused - 115kg x5 @ RPE 9.5

100kg, 220lbs x 8 @ REP 8

Nice, e1RM creeping towards 160kg... now to get lighter.....
Squatting every 8 days seems to be working well right now, although it makes front squats feel heavy and alien!




This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg x 12 @ RPE 8 (+2.5kg, +2 reps)

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 72.5kg x3
92.5kg x11 @ RPE 9 (+2.5kg, -3 reps)
92.5kg x 20 sec, 20sec bent knee ISO

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x14, x13 @ RPE9

A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 72.5kg x3
92.5kg x8 @ RPE 9 (+2.5kg, -2 reps)

A4) RDL - to knee cap - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 40kg x10, 60kg 2x10


B1) SSB Peterson step up - single arm supported - 6 inch step Oly shoes 50kg x10
controlled eccentric - 72.5kg x10  @ RPE 8 (+12.5kg, -2 reps)

B2) Nordic curl - GHR - knees on 2cm pad,  6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted

B3) lateral leg raise - alternating sides Iron Edge XXHeavy band with hold at top, 2x20

Jefferson curl 20kg x15, +20 sec hold at bottom

Rectus femoris release with 20kg barbell in seated position, each side

stretch

Tuesday 5th January 2021

Moderately sore yesterday with my left quad tendon feeling pretty sore
Just did a few ISOs and it's feeling much better today.

Thought about training today, but feel like a day more of rest will be better

----
Waking mobility work

ISOs - tendon health

2x  30 sec single leg calf raise ISOs just above neutral

knee over toes heel elevated split squat at 60 degrees - 1 min x 2 for left side, 40secs x 2 for right
single leg sissy squat, 50% ROM, 40 secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 each side

---

stretches

Thursday 7th January 2021

moderately beat up all over, especially my erectors, and very mild drained feeling
Left quad tendon feels suprisingly good this morning. Perhaps the loaded split squat ISO did help a lot.

Feeling pretty fat as of late, so it's time to lean back down down under 80kg

----
Waking mobility work

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

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

stretches

-----
16 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1800-1900

My 28 day average has been around 2450 according to Fitbit, not counting weights, and 2500-2600 TDEE according to my Phone app and spreadsheet on PC.
So eating around 2k calories should induce a nice deficit

Monday 11th January 2021

Left quad tendon hurting quite a bit

----
Waking mobility work


ISOs - tendon health

2x  30 sec single leg calf raise ISOs just above neutral

knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 each side
45 degree side plank hold with outer leg raised, 2x 20 secs


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

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

stretches

Thursday 14th January 2021

Not much sleep the last 2 days...

Soft tissue work - lower body and some upper

bodyweight without shoes = 89kg

at home - Lower week 7

Knee over toes, heel raised split squat IOS - 30secs x 3
Lateral leg raise ISO - 30secs x 3

Broom dislocates and overhead squat

alternating sets between Jumps, Olys, Squats - 2-3 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Jumps

seated jumps 2x5 at 60% effort



Olys -

power snatch/clean complex x 20kg
Power snatch + 3 slow overhead squats x 20kg

all with high catches
3 Power snatch + 2 Hang Power Snatch x 30kg
2 Power snatch + 2 Hang Power Snatch x 35kg

Belt and straps -
2 Power snatch + 2 Hang Power Snatch x 40kg
1 Power snatch + 3 Hang Power Snatch x  45kg x 2 sets

Power has increased, 45kg flying up now, getting close to moving up to 50kg for top set


Squats

Did these before the back squat of the same load
Front Squat 30kg x3, 60kg x3, 80kg x3

High bar squat
bare feet 60kg x pause with 10 deep breaths, 60kg x10.  Oly shoes - 80kg x5,
belt - 100kg x4, 110kg x3, 120kg x2

5+ mins rest
Belted -
1) 130kg, 283lbs x6.5 @ RPE 10  (missed 7th rep on the way up!)

2) 120kg, 264lbs x5 @ RPE 9
3) paused - 115kg x4 @ RPE 9
4) 100kg, 220lbs x 10 @ RPE 8

regressed today, I'll blame it on poor sleep, and slightly wider stance
Form was decent all round though.

After I dumped the 130kg set onto the safety bars, it rolled down to the end while I was walking away, and the stands flipped over!
Was too lazy to load 20kg plates onto the stands, and level the safety bars....


This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 70kg x1, 77.5kg x 10 @ RPE 8 (+2.5kg)

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 77.5kg x3
87.5kg x11 @ RPE 9
97.5kg x 25 sec, 25sec bent knee ISO

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, x16, x16 @ RPE9 (+1 rep)

A2) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
87.5kg x10 @ RPE 9

A4) RDL - to knee cap - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 40kg x10, 60kg x10, 80kg x12

B1) SSB Peterson step up - single arm supported - 3 inch step Oly shoes 50kg x10, 70kg x3
controlled eccentric - 77.5kg x10  @ RPE 7

B2) Nordic curl - GHR - knees on 2cm pad,  6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 5 unassisted + 1 negative

B3) AB wheel - on knees x 8
legs straight x 6

B4) High Angle rows - 40kg x8, 60kg x3
67.5kg x9, x9 @ RPE 9 (+1 rep)

SSB ISO split squat on balls of feet 77.5kg x 40 secs

Bent over Scarecrow into press - 2.5kg x 10, 7.5lbs x 10

lateral leg raise - alternating sides Iron Edge XXHeavy + light band with hold at top, x20

band seated clams Iron Edge XXHeavy + light band with hold x 15 x 2 sets
Ok this finally makes right glute medius tendon ache, where it has been bothering me

Jefferson curl 20kg x10, +20 sec hold at bottom

Rectus femoris release with 20kg barbell in seated position, each side

stretch

Saturday 16th January 2021

Still fairly sore all over

----
Waking mobility work

ISOs - tendon health

single leg calf raise ISOs just above neutral x 1min x 2
knee over toes heel elevated split squat at 60 degrees - 1 min x  2

knee over toes heel elevated split squat at 60 degrees - 1 min x 3 for left side, 40secs x 3 for right
single leg sissy squat, 50% ROM, 40 secs x 2
seated clams - XXheavy band 30secs x 2
Slightly bent knee Lateral leg raise 40 secs x 2 right side

damn those seated clam holds smoke your glutes!

stretches

Friday 23rd January 2021

Been doing my ISOs every second day since Monday, and no walking

Felt decent yesterday, but decided to wait a day to do this session.
So a week to recover from last workout

bodyweight at home without shoes = 87.5kg

Soft tissue work - feet

BBall practice session at WLC outdoor courts -  65 mins

1) 15 mins dribble and ball control drills
2) movement efficiency drills - 2 sets each - single leg star drill, 2 legged side to side speed hops, 2 legged forward and back speed hops, 2 legged hop star drill (2 cycles each direction)
3) medium to high intensity moves, shots, layups, threes
4) jumps at the 45 min mark, and dunks on 8 feet netball rim

5) forwards and backwards, side ways bounding intervals to and from halfcourt at 50% speed x2 rotations x 3
6) standing jump into single leg landing, alternating legs x4 x 2 sets

Felt good today, only some twinges from my left quad tendon, so things are improving.
Hops were decent today, touched bottom of the 9'10" rim, but an inch higher than two weeks ago, while also being heavier at 88+kg with shoes on!
Back to touching my head on the bottom of the Blacknet easily again but it took a few tries to get the technique and intensity on my approach jumps to where I was getting max height on these. Then aimed for the rim and got it, whereas the previous jumps earlier were lower.

Rusty on the shooting, but dribbles were good.


Cooldown

Sit in bottom of narrow stance squat for 2 mins
Wall Tib raise 2x15
Knee over toes calf raise 2x20
Single leg calf raise with a hold 2x20

Split squat on balls of feet holds 3x30secs
Single leg sissy squat ISO at 90 degree knee angle 3x 30-40secs
ATG knee over toes split squat BW  2x10


Upper body stuff

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
1x5, 2x4 @ RPE 9 on last set

Finally added a rep to first set, all reps from dead hang and thumping chest on the rim

Close grip triangle pushup - BW 3x8 explosive

Inverted rows BW x12, x12 @ RPE 8
Straight bar dip BW x12, x9 @ RPE 8

+1 rep on first set of both

L sit hold on edge of bench 10secs x 2

backwards walking 30-35 degree sloped path - 2.5 mins x 2


stretch lower + upper