Adarq.org

Monday 22nd February 2021

Fairly sore all over, despite the light loads used yesterday, eccentrics for you.
Abs are and pecs are surprisingly sore... not sure what from...

Left quad tendon feeling much better.

morning mobility work

knee over toes heel elevated split squat at 60 degrees - 2 x  40 secs
single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15

60 min walk/hike

Was going to BBall today, but it started to rain as I got ready... sigh probably should have done it yesterday in hindsight
Oh well for the better, let my quad tendon rest more

And in other news I turned the big five zero today, 50 years old!

Looking to get going by the end of the year when I get down under 75kg

Thursday 26th February 2021

Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out


bodyweight at home without shoes = 88 kg

Soft tissue work - lower body and upper

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) jumps at the 40 min mark, and a few dunks on 8 feet netball rim

Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.


Cooldown

Sit in bottom of narrow stance squat for 2 mins

A few sets of easy pogo jumps, and speed hops


Upper body stuff

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set, last 2 reps not quite chest to bar


Close grip triangle pushup - BW 3x10 explosive (+1 rep)

All reps airborne at full extension, 1-2 inches

Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8

L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)



at home - Lower Base building week 5

Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3


Squats

Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg,  80kg, 100kg
 
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10 
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2

5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8

Hard but not too bad for after BBall/jumps

I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.


This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8

A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10

A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg x10 @ RPE 7

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B1) 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 @ RPE 10

B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7

man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off

B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)

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Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps

stretch

Saturday 27th February 2021

Still fairly sore.
Heels and left quad tendon feeling better.

morning mobility work

Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x  1 min

single leg calf raise, controlled eccentrics, BW  3x15
single leg bent knee calf, controlled eccentrics, BW  3x15

Glute bridge ISO 3x 1min
lying on back arms to side pec  stretch, leg cross body ISO 3x 1min

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 3x1min
Single leg squat, eccentrics down to bench - BW 2x15

seated band clams ISO - Iron Edge XXHeavy 3x 40secs

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches

64 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

Sunday 28th February 2021

Still achey
Heels and left quad tendon feeling better.
Heels feeling the best since I started doing these eccentric calf raises.
Usually the bottom of the achilles aches when I get up after sitting a while, but it feels much better now.

morning mobility work


Did all the below while fasted, straight out of bed till afternoon

Tendon health

Band dislocates - rogue light band 3x30

Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15

knee over toes heel elevated split squat at 60 degrees - 2 x 1 min

single leg calf raise -  ISO x 1min, x 30secs
controlled eccentrics, BW  3x15
single leg bent knee calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 3x1min
Reverse Nordic curl ISO 2x1min
Single leg extension into floor, stretch range - 2x1min

Single leg squat, eccentrics down to bench - BW 3x15

seated band clams ISO - Iron Edge heavy band 3x1 min
Lateral leg raise ISO - right leg only 2x 40 secs

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches

Found my old adjustable Ivanko Super Gripper.... maybe I start working on my grip strength as well....?



BBall practice session at WLC outdoor courts -  45 mins

1) 15 mins dribble and ball control drills
2) low to medium intensity moves, shots, layups, threes

had planned to just go for a walk after all my exercises, but I dribbled the BBall in front of the garage as I was getting ready, and felt good.
Decided to head to the court instead.
Made sure not to do any jumps!
Just some low effort jumps as part of layups and tipping in some rebounds etc.
Felt good, no pain or any discomfort

Felt pretty nippy and agile despite doing all that stuff above and still being sore.


30 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min

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3100 calorie burn according Fitbit Charge 3

Eating 2000+, sucking it up and giving up on nuts till I reach a sub 30 inch waist...

Tuesday 2nd March 2021

Feeling stale and sore all over - workout was more taxing than I wanted... supposed to be a light easy session

On the flip side both heel/achilles and left quad tendon feeling even better - pain is down 50% from yesterday
Even pressing directly against the heel, the pain is way down, and felt pretty good when I got out of bed this morning!
At this rate of progression, things are looking good.
Controlled stress and blood flow is the key

Wow, morning weight is down to 86.2kg from 87.6kg on Sunday..... and waist is down 3/8 inch to 36.25 inches 
Face looks visually leaner as well.

morning mobility work

Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x 1 min

Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15

single leg calf raise -  ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x40 secs
Reverse Nordic curl ISO - torso at 45 degree angle -  2x 40 secs

Single leg squat, eccentrics down to bench - BW 3x15

seated band clams ISO - Iron Edge Heavy band 3x 40 secs
Lateral leg raise ISO - right leg only x 40 secs
Piriformis stretch manual resistance eccentric 2 x15

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


60 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min

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18 hour fast
3000 calorie burn according Fitbit Charge 3

Eating 2000

Thursday 4th March 2021

Hips and glutes with a deep down bruised type stiff ache, different from DOMS feeling...

Nice drop in bodyweight from last week

bodyweight at home without shoes = 87.3 kg

Soft tissue work - lower body and upper

BBall practice session at WLC outdoor courts -  60 mins

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops

5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - 4x3

Energy felt a bit down, and legs/hips fatigued so didn't jump well, vertical especially well way down.
But 1 step jump was decent
Leg quad tendon ached, but no searing pain.
Box jumps to get more jump volume in without discomfort, lower stress

Feet/achilles felt noticable stronger from all the eccentric calf raises, soft and fluid on the pogos.
Right achilles still twingey


Cooldown

Sit in bottom of narrow stance squat for 2 mins


Resistance

That 1+kg lighter body weight makes more of a difference than expected, big improvements all round today.

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
x5, 2x4, x3 @ RPE 8-9

Finally got the 5th rep chest to rim, just felt easier all round. Just might get 10 clean reps by the time I'm under 75kg
Right forearm tendon didn't ache today, so those manual eccentric wrist curls seem to be helping

Close grip triangle pushup - BW 3x10 explosive
All reps airborne at full extension, 1-2 inches

Wall tib raise 4x6

Inverted rows BW x12, x12, x12 @ RPE 8 (+1 set)
Nice all reps, chest to bar, and added a set

Straight bar dip BW x12, x12 @ RPE 7

L sit hold on hand railing x10secs, 1x30secs, x 20secs
I thought about trying it on the floor, but it seems my arms are too short to be able to keep my legs off the ground...


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Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 3x40 secs

single leg calf raise -  controlled eccentrics - 2x15
single leg bent knee calf raise - controlled eccentrics - 2x15

stretch

50 min walk/hike
backwards walking 30-35 degree sloped path - 2.5 mins x 2

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3200+ calorie burn according Fitbit Charge 3
Ate 2100