Adarq.org

Friday 9th April 2021

Low level muscle aches
Left patella/quad tendon, and right glute medius tendon sore from the few max effort two legged jumps yesterday... will have to stop them for a bit

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - x 1 min

upper body stretches and shoulder dislocate stretch, narrowing the grip a bit further

Tendon health

rotating sets

SSB single leg calf raise -  ISO above neutral x 45 secs - 30kg, 50kg, 60kg, 65kg, 70kg x 2
SSB single leg bent knee calf raise -  ISO above neutral x 45 secs -  65kg, 70kg x 2

60kg didn't feel hard enough so bumped it up to 70kg. May go higher next session to test the waters.
For bent knee, I initially tried a barbell with pad on my knee, lifted off safety pins as a test, but once I got to 80kg that put a lot of pressure on my left quad

Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Light band around knee - 2x45secs
Powerblock 15lb dumbbell on foot - 45secs x 3  --> close to failure

Spanish squat - nylon strap  x 45 secs
Bottom of Peterson step up/sissy squat ISO - no support leg - BW x 45 secs

Single leg Extension ISO - 30 degree leg angle  x 45 secs - 40lbs, 60lbs, 65lbs, 67.5lbs, 70lbs

Well I maxed out the Powerblock dumbbell set today, and 70lbs feels about right, but I might go higher next time.

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release rectus femoris with 20kg barbell

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42 min walk

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6 hours later


Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Light band around knee - 5x45secs
Single leg sissy squat ISO - at around 60-90 degree knee angle - BW  5x45 secs

would like to do the calves/achilles as well, but the single leg sissy squat loads up that area a bit as well

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20  hour fast
2700+ calories burned according to Fitbit Charge 3
ate 1800

Saturday 9th April 2021

Muscles felt good, but I feel some fatigue
Noticeable improvement in my injured tendons

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morning mobility work

upper body stretches and shoulder dislocate stretch, narrowing the grip a bit further

Tendon health - rehab

rotating sets

Spanish squat - nylon strap  x 45 secs

Single leg Extension ISO -
A1) Left leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4
A3) Right leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4

A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 2x45secs
Powerblock 15lb dumbbell on foot - 45secs x 3  --> close to failure

B1) SSB single leg calf raise -  ISO above neutral x 45 secs - 30kg, 50kg, 70kg x 2
B2) Single straight arm, on knees plank - hands on slider discs - draw letters of alphabet x 2 sets
B3) SSB single leg bent knee calf raise -  ISO above neutral x 45 secs -  30kg, 50kg, 70kg, 75kg

tested 75kg out, will likely go up to that next time.

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release rectus femoris with 20kg barbell

knee over toes heel elevated split squat at 60 degrees, rear leg straight - x 1 min

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63 min walk
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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6 hours later

Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 5x45secs
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW  5x45 secs

sissy squat felt much easier, went deeper

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20  hour fast
3000 calories burned according to Fitbit Charge 3
ate 1800

Sunday 11th April 2021

Felt a bit crappy, but got on with things all the same.
Low level aches all over

bodyweight at home without shoes = 82.8 kg

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Morning mobility work

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Afternoon

Soft tissue work - lower body

Tendon health - Heavier session

BBall control drills and dribbling - about 10 mins worth

Spanish squat x 45 secs
Lying lateral leg raise ISO, Iron edge XXheavy + medium band around  knee - x40secs

Sled drag - tyre+20kg plate - reverse drag x 45 secs + forward x 40 secs, x3 sets with 2 mins rest

Plank - x 40 secs
Side plank - x 40secs

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10

Squats

All reps 2-3 sec eccentric, paused, to 23 inch bench

Did these before the back squat of the same load
Front Squat 20kg x10, 40kg x8, 60kg x5, 80kg x5,
Belt - 80kgx 5, 90kg x5, 100kg x5

Low bar squat
Did these after high bar of the same load - 20kg x10, 40kg x8, 60kg x6, 80kg x6, 90kg x6, 100kg x6,

High bar squat
bare feet 20kg x10, 40kg x8 , 60kg x6, 80kg x6 
Oly shoes + belt - 90kg x6, 100kg x6, 100kg x3, x3

Iron edge Xheavy band around the knee
110kg x6
120kg x6
125kg x7
130kg x7

increased bench height a bit, as any lower makes my right glute medius tendon ache
so closer to a quarter squat now

Pulls/Deadlifts - oly shoes and facing down slope of garage

Clean pull hook grip, lowered under control - 60kg x3, 100kg x2, 100kg 2x3
Clean deadlift hook grip, slow eccentric - 60kg x5,
belt + straps 110kg x5, 115kg x4 @ RPE 7

deadlifts feeling easier this week

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB single leg calf raise - arm supported - Olys shoes, 15mm elevated controlled, 3 sec eccentric  - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8

Just the top half of the ROM, so that the stretch doesn't aggravate my right achilles insertion

A2)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 5, 50kg x5, 60kg x5,
70kg x8, 75kg x8, 80kg x10 @ RPE 8

A3) SSB single leg bent knee calf raise - arm supported -  - Olys shoes, 15mm elevated   controlled, 3 sec eccentric   - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8

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B1) SSB side bends alternating sides - 50kg x14, 55kg x14, 60kg x 14 @ RPE 8
B2) PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 40lbs x6,
50lbs x12, 60lbs x8 @ RPE8
B3) Lying side leg raise  - leg angled in front of body - Powerblock dumbbell on foot
15lbs x6, x6, 10lbs x 6  @ RPE 8

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Rectus femoris release with 20kg barbell in seated position

stretch

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14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800+ calorie burn according Fitbit Charge 3, not including weights
eating 2500+

Tuesday 13th April 2021

Still sore all over, especially my calves.

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Waking stretches and mobility work
knee over toes heel elevated split squat at 60 degrees - x 1min


Bodyweight without shoes - 82.8kg

trained fasted

Tendon health 2 session - at home

Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW x40secs, +10kg plate x 40 secs
Glute bridge hold x 45 secs
straight arm, lateral plank with adduction - on bench 2x40 secs - this is hard! Also smokes the glute medius


Rotating sets between each - one lower, then one upper

SSB Split squat - slow eccentric - 30kg x6, 50kg x6, 60kg x6, 70kg x6, 75kg x6, 80kg x10
well this definitely loads my quad tendons more, but a bit too much...and my right glute medius tendon gets compressed... so back to two legged squats for now

SSB single leg calf raise - arm supported - flat on floor - controlled, 3 sec eccentric  - BW x 10, 50kg x5, 60kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x10 @ RPE 8

SSB single leg bent knee calf - arm supported - flat on floor - controlled, 3 sec eccentric  - BW x 10, 50kg x5, 60kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x10 @ RPE 8

Wall tibialis raise in oly shoes - BW x5, x11, x12 @ RPE 7

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band pull apart, palms up - high to low, diagonal left, diagonal right  - Jumpstretch light band 2x10
Band dislocates light jumpstetch band 2x15

High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 72.5kg x1
72.5kg 2x9 @ RPE 9 (+1 rep)
60kg x10 @ RPE 8

tweaked my right neck/trap area on first set... main sets are getting quite hard, so will likely drop down and build back up

barbell curl - controlled 20kg x8, 25kg 3x13 (+1 rep) @ RPE 10 on last set, time to go up to 27.5kg next session
wrist curl - hold at top - 20kg x8, 25kg 3x13 @ RPE 8 (+1 rep)
Reverse wrist curl- hold at top - 10kg x8, 15kg 2x10 @ RPE 9

Single arm rotating press 5lbs x10, 10lbs x10, 15lbs x10 @ RPE 6
45 degree Scarecrow into press - 2.5lbs x 10, 5lbs x10, 7.5lbs 2x9 @ RPE 8

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rotating sets

Ivanko super gripper 70lbs x 6
77lbs 3x13 @ RPE 8 - right arm
77lbs x13, x11, x12 @ RPE 10 - left arm

left hand much weaker today, probably due to the high angle rows I added

Glute bridge, slider leg curl BW x6 eccentrics + 1 rep
BW x10, x10 @ RPE 8

AB wheel on knees - down to floor, slow and controlled, paused x12 @ RPE 7

Plate pinch grip holds 2 hands 10kg bumper - x30secs
single hand 10kg bumper plate - right hand x26 secs (+4 secs), x20 secs, x 19 secs
left hand x20secs (+4 secs), x15 secs, x 14 secs

Monster band lateral walk Alternating sides-  Ironedge XXHeavy + medium band around knee - x8
XXHeavy + heavy band x 14
XXHeavy + Xheavy band 2x14 @ RPE 8

2 hand plate hold in front draw big circles and figure 8s - 2.5kg, 5kg
lost track of reps.. smokes my cuffs

Jefferson curl 20kg x6, 30kg x10, 32.5kg x10 @ RPE 5

release rectus femoris with 20kg barbell

stretch

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30 min walk

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20 hour fast
3000 calorie burn according Fitbit Charge 3, not including weights
plan to eat 2500+

Thursday 15th April 2021

Starting to freshen up.
BBall tomorrow

left patella/quad tendon and right glute medius tendon feeling better.
While right achilles/heel feels a bit worse...

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morning mobility work
upper body stretches and shoulder dislocate stretch
knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

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soft tissue work on -  feet, glute medius and TFL

Tendon health - rehab

10 mins BBALL control and dribbling drills

Spanish squat - nylon strap  x 40 secs, +20kg x 40 secs
even with 20kg still not feeling like there is enough load on the legs/tendons

straight arm, side plank with abduction on floor x 40 secs
right side fine, left side/left arm unstable!

rotating sets

Single leg Extension ISO -
A1) Left leg - 30 degree leg angle  x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
A2) Right leg - 30 degree leg angle  x 40 secs - 50lbs, 60lbs, 65lbs x2 sets


A3-1)Seated slight bent leg abduction ISO -  Iron Edge XXheavy+Medium band around knee - 40secs  x 3 sets
A3-2) Lying side leg raise ISO Powerblock 10lb dumbbell on foot - 40 secs x 2 sets --> close to failure

1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral x 40 secs - 60kg, 70kg, 70kg
B2) SSB single leg bent knee calf raise -  ISO above neutral x 40 secs -  60kg, 70kg, 70kg

Might drop back to 60-65kg next time.

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

---
70 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

left knee tendons and right glute medius tendon felt good on the downhill parts of the trail
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7 hours later

Lying on back clam ISO -  Iron Edge XXheavy+Medium band around knee  5x40 secs

Single leg extension ISO - at around 30 degree knee angle - Bed 4x40 secs
used bed with chair for resistance


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17 hour fast
2900+ calories burned according to Fitbit Charge 3
plan to eat 2000

Saturday 17th April 2021

10 hours of pure sleep !
No drained feeling, cutting back on max effort jumps helps.

Right glute medius tendon felt worse than yesterday, while left patella/quad tendon about the same or slightly worse.
Right achilles/heel feels about the same, good.
So I need to cut back on the loading I did yesterday. The low effort 2 legged jumps and box jumps seem to be the most obvious

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

---

Tendon health - rehab

Spanish squat - nylon strap  x 40 secs, +16kg x 40 secs
side plank with abduction on bench x 40 secs

rotating sets

Single leg Extension ISO -
A1) Left leg - 30 degree leg angle  x 40 secs - 50lbs, 65lbs x3 sets
A2) Right leg - 30 degree leg angle  x 40 secs - 50lbs, 65lbs x3 sets
borderline tough, maybe drop back to 60lbs next time depending on how the tendon behaves tommorrow

A3-1)Lying on back clam ISO -  Iron Edge XXheavy+Medium band around knee - 40secs  x2 sets
A3-2) Lying side leg raise ISO Powerblock 7.5lb dumbbell on foot - 40 secs x 3 sets -  reduced the weight 2.5lbs, feels about right now

1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral - weight vest 16kg x 40 secs, 20kg 2x40 secs
B2) SSB single leg bent knee calf raise -  SO above neutral - weight vest 16kg x 40 secs, 20kg 2x40 secs

regressed loads back to 20kg, since I feel >60kg is a bit too much right now. Tendon is not responding positively and it aches a bit while doing the ISO.
See how I feel tomorrow morning getting out of bed, if things feel the same or better, then I'll work up towards the empty 30kg SSB 

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

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60 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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7 hours later

A1-1) Single leg extension ISO - tried 3 x 45 secs of bands, didn't work well....
A1-2) Single leg sissy squat ISO 60-80 degree knee angle 3x 45secs

A2) Lying side leg raise ISO Powerblock 7.5lb dumbbell on foot - 40 secs x 4 sets

B1) SSB single leg calf raise -  ISO above neutral - weight vest 20kg 3x45 secs
B2) SSB single leg bent knee calf raise -  SO above neutral - weight vest  20kg 3x45 secs


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20 hour fast
2900 calories burned according to Fitbit Charge 3
ate 3900

Sunday 18th April 2021

traps a bit sore from the weight vest last night....
Some posterior chain aches

Achilles tendon insertion pain much better, only aches and no inflamed feeling
Straight out of bed pain improved from left 4/10, right 6/10 to 2/10, 4/10
So dropping back to 20kg Cal raise ISO did the trick

Left Patella tendon feeling pretty good now, squatting out of the bed. Quad tendon still some ache
Right glute medius tendon pain down to 2/10

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

---

Tendon health - rehab

Spanish squat - nylon strap  at 90 degree leg angle and leaning back - 2x 45 secs
side plank with abduction on bench x 45 secs

rotating sets

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 30 degree leg angle  x 45 secs - 50lbs, 60lbs x3 sets
felt ok, but extra fatigue from the new moves made it harder

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - Powerblock 7.5lb dumbbell on foot - 4 x45 secs , 10lbs x 45 secs
Will go back up to 10lbs

Quad tendon -
A3-1) Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
just trying it out, crazy whole leg pump
A3-2)Single leg Extension ISO -  both sides back to back - push against nylon strap, 90 degree leg angle - 2x45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs


1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs
B2) SSB single leg bent knee calf raise -  SO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs

used a dip belt + 24kg kettlebell on last set and it felt much better, takes the load off my shoulders.
I have a loading pin that I was going to use for hip belt squats, which should work well for up to 7x5kg plates
Been also thinking of getting an Iron Mind hip belt that can attach a barbell to, which would be easy to load up heavier

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Tried a heel raised barbell hack squat with just the 20kg bar for 8 reps, and it felt good down to parallel, no aches.
Lots of VMO burn.

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

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50 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

All the quad tendon ISO work made walking down the steeper slopes feel completely ache free

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After dinner

Shoulder/cuff/scapular health band routine - Rogue light band

Loaded torso drop 2x15
Cross to Overhead 2x10
loaded cross sweep 1x10
Wall Vee 2x10
High speed band pull apart 2x5

Damn posterior shoulder/scaps are smoked!
Will replace my current shoulder stuff with this routine, a few times a week.

<a href="http://www.youtube.com/watch?v=RgHROJXqaX0" target="_blank">http://www.youtube.com/watch?v=RgHROJXqaX0</a>


7 hours later

Single leg wall sit at 90 degrees to warmup x 40 secs

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle  x 45 secs - 60lbs x3 sets

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - Ironedge XXheavy+medium band around knee x 45 secs,
Powerblock 10lb dumbbell on foot - 3 x45 secs

Quad tendon -
A3-1)Single leg Extension ISO -  both sides back to back - push against nylon strap, 90 degree leg angle - 2x 45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs

1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs
B2) SSB single leg bent knee calf raise -  ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs

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20 hour fast
2900 calories burned according to Fitbit Charge 3
ate 2300+

Tuesday 20th April 2021

Moderately sore quads, glutes, hamstrings and calves, calves the most.
Erectors and upper body less so

Achilles tendon insertion feels better, so load used yesterday were OK
Right glute medius tendon slightly worse
Left Patella tendon good. Quad tendon still some ache

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

---

Tendon health - rehab

Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
side plank with abduction on bench x 45 secs

rotating sets

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle  x 45 secs - 60lbs x2 sets, 65lbs

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - IronEdge XXheavy+medium band around knee x 45 secs
Powerblock 10lb dumbbell on foot - 3 x45 secs

Quad tendon -
A3)Single leg Extension ISO -  both sides back to back - push against nylon strap, lying back, 90 degree leg angle - 3x45secs

1 min rest between each
B1) SSB single leg calf raise -  ISO at neutral -  25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs
B2) SSB single leg bent knee calf raise -  ISO at neutral - w  25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs

moved up to 30kg with an extra 5kg plate, felt good, so will have to move over to the SSB for loading eventually

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

----
45 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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16 hour fast
2600 calories burned according to Fitbit Charge 3
ate 2700+