Adarq.org

Monday 31st May 2021

Tendons a little achey, but no flare ups.
Glutes/hips deep down achey feeling, and just feel low down aches all over

--
morning mobility work
upper body stretches
---

Tendon health - rehab

split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins,  vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 3x45 secs

rotating sets - 1 min rest inbetween

A) Outer leg lateral drive into wall - non working leg held  high with a bent knee - 4x 45 secs

B1) Single leg Extension ISO -  both sides back to back - push against strap, lying back, 90 degree leg angle at >80% effort - 4x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 80% effort - 2 x 45secs

-----
A) Manual resistance single leg calf raise ISO - loose Nylon belt, with strap to wood plank, push > 80% effort
45 secs x 4

--------

43 min walk -
backwards walking 20-25 degree sloped path - 3 mins

----
2700 calories burned according to Fitbit Charge 3
ate 2400

Wednesday 4th May 2021

Felt decent, but I didn't feel that strong today, so an extra day of rest would have helped, or maybe it's just lower calories


bodyweight = 83+ kg without shoes
--

morning mobility work
upper body stretches

---
Afternoon - home

soft tissue work - all lower body

Tendon health and rehab - Heavier session - fasted

split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat  x45 secs
Side plank with abduction on bench x 45 secs
Glute bridge x 45 secs
Plank - x 45 secs

lateral lunge push into wall x 45 secs

Power clean and power snatch complex  x 20kg bar
1/4 Overhead squat 10kg bar x 10, 20kg bar x 12

Partial Squats

All reps 3 sec eccentric, paused, to 20 inch bench

Did these before the back squat of the same load
Front Squat - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x3, 60kg x3, 80kg x3
Belt/oly shoes - 100kg x3, 110kg x3, 117.5kg x3

117.5kg starting to feel kinda hard on the legs, so getting closer to where my actual 1RM would be

Low bar squat
Did these after high bar of the same load - Iron edge XXheavy band around lower quads - 20kg x5, 40kg x5, 60kg x3, 80kg x3
oly shoes/belt - 100kg x3, 117.5kg x3

High bar squat
minimal shoe/bare feet - 20kg x10, 40kg x5 , 60kg x5, oly shoes 80kg x5
belt/oly shoes -  100kg x5, 117.5kg x5

belt/oly shoes
127.5kg x5
137.5kg x6
142.5kg x6
147.5kg x6 @ RPE 7
150kg x 3

Felt solid. Up 2.5kg on all work sets from last week. Used no bands around the lower quads today.
150kg felt heavy'ish on shoulders, but still not that hard for my legs

Getting closer to 2x Bodyweight, and probably not much reason to go heavier than that




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

20kg Clean high pull x 5 + clean grip power snatch x 5

Clean high pull hook grip, lowered under control - 60kg x3, 70kg x3, 80kg x3, 90kg x3, 100kg x3, 110kg x3

Clean deadlift
3 sec eccentric, belt + straps - 120kg x4, 130kg x4, 140kg x3 @ RPE 7

Felt harder today, probably due to squat fatigue. First time in a while to deadlift over 300lbs

This group in Oly shoes - alternating sets 1 mins rest

A1) SSB single leg calf raise - arm supported - Olys shoes, 0.5 inch elevated 3 sec eccentric, top half of ROM only  - 30kg x5, 70kg x5
both sides back to back - 90kg x5, 105kg 2x8 @ RPE 8

+5kg on top sets, and also bigger warmup jumps now as these are lighter loads feel like nothing to me now.

A2)SSB Tib raise - in oly shoes - 30kg x8, 70kg x8
90kg x5, 105kg x5, 90kg x 6 @ RPE 8

A3) SSB single leg bent knee calf raise - arm supported -  Olys shoes, no elevation 3 sec eccentric, top half of ROM only  - 30kg x5, 70kg x5
both sides back to back - 90kg x5, 105kg 2x8 @ RPE 8

---

A) SSB side bends controlled, alternating sides - 70kg x 12, 72.5kg @ RPE 7 (+5kg)

hmm not all that hard, maybe all the side planks have helped

B) Glute bridge, slider leg curl - BW x6 eccentrics + 1 rep
BW 2x8 @ RPE 8
single leg - 4 sec eccentrics x6

C) Monster band lateral lunge Alternating sides, 2 steps each way - XXHeavy + Xheavy band 2x8 @ RPE 8


----
16 hour fast
2900 calorie burn according Fitbit Charge 3, not including weights
ate 2700

Friday 4th June 2021

Still feel a bit crap, but was motivated enough to train.
Erectors a bit more sore today

--
morning mobility work
upper body stretches
---

Tendon health - rehab

split squat ISO, rear leg straight at 90 degrees - x 1 min
Spanish squat ISO - nylon strap vertical shins,  vertical torso, pushing knees out against the strap, 90 degree leg angle - BW 2x45 secs
Side plank with leg abduction - arm on 20 inch bench x 45 secs

rotating sets - 1 min rest inbetween

A1) lateral lunge push into wall - 1x 45 secs
A2) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs

B1) Single leg Extension ISO -  both sides back to back - push against strap, lying back, 90 degree leg angle > 80% effort - 3x45secs
B2) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor > 80% effort - 1 x 45secs

-----
Manual resistance single leg calf raise ISO - Dip belt, with strap to wood plank, push > 80% effort
45 secs x 4

----

50 min walk
middle of the walk - backward walking up a 30 degree sloped path x 2+ mins

release quads with barbell

-----

rotating sets - 2 min rest inbetween

A) Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - Rogue light band x10, JumpStretch light band x10
band dislocates 2x10


B) Pullups, shoulder touching bar handles - Hang and 20 scap shrugs to warmup
Dead hang/paused - BW x 1, x1, x6.75, x5, x4.75 @ RPE 9

C) 20 inch feet elevated deficit pushup, with handles - 45 degree angle grip -  BW 2x10 explosive @ RPE 8

----

A) High angle rows - 20kg x12, 40kg x8, 60kg x3
62.5kg 2x8 @ RPE 8

B) L Sit holds x10secs,  2x20 secs @ RPE 8

----

A) Barbell curl - controlled 20kg x10, 25kg 2x8, @ RPE 8

B)W Scarecrow external rotations - 5lbs + press x10, 10lbs x10, x12 @ RPE 7

C) Ivanko super gripper - 92lbs x 3
Left arm - 92lbs x10, x7, x4 @ RPE 9
Right arm  -  92lbs 2x10 @ RPE 7

stretch

----
16  hour fast
3000 calories burned according to Fitbit Charge 3
plan to eat 2200

Monday 7th May 2021

A little fresher feeling than previous weeks on BBall day, but still a bit achey

----
bodyweight at home without shoes = 84+ kg

Soft tissue work at home - lower body

BBall practice session at WLC outdoor courts - 80 mins

1) 15 mins dribble and ball control drills
2) medium/high intensity moves, shots, layups
3) jumps at the 45 min mark, and dunks on 8 feet netball rim - a few high effort  jumps of all types

4) 3 sets x  all back to back
- Jogging semi prime times on balls of my feet to half court, backwards jog back x2
- lateral skips with arm swing from one side to other and back, backwards jog back
- pogo jumps x 10 at 60% effort
- 2 legged forward hops with a twist to each alternating sides, to halfcourt
- 2 legged hops in star pattern - 3 each axis
- star pattern skips - 2 each axis

5) 4x3 jumps onto 20 inch wall landing with straight legs, from 2 feet out,
1 set off 1 leg, alternating sides

6) More jumps and dunks against the 8 feet netball rim for about 15 mins

Landing felt  less tight/sore/fatigued than previous weeks.
And dunks felt more forceful, so I'm a little fresher, but still not fresh enough to jump well yet

I got carried away at the end doing all those extra jumps, and paid the price....
Both upper patella tendons felt achey at the end, and my right achilles insertion also felt inflamed.
felt beat up as hell later at home!

-----

Hanging pike leg raise - feet to hands - BW x9 @RPE 9
L-Hang pull ups - to upper chest, on 8 feet netball rim - BW x4, x4, x3 @ RPE 8
Front lever holds - on 8 feet netball rim - 2x 5secs
Hanging pike leg raise - feet to hands - BW x6, x4 @RPE 9

Wall tib Raise - in between sets of the above BW 3x8

---
30 min walk -
backwards walking 20-25 degree sloped path - x2 mins, and then later on x3mins
=----

7 hours later

rotating sets
A) Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs
B) Outer leg lateral drive into wall - 4x 45 secs

-----------

16 hour fast -
3100 calorie burn according Fitbit Charge 3
ate 3500

Wednesday 9th June 2021

Tendons feeling better.
--
morning mobility work
upper body stretches

---

Tendon health - rehab

split squat ISO, rear leg straight at 90 degrees - x 1 min

Spanish squat ISO - nylon strap vertical shins,  vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction -  against side of car  x 45 secs

rotating sets - 1.5 mins rest inbetween

A1) Outer leg lateral drive into wall - 3x 45 secs
A3) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x 45secs

B1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort - 4 x 45secs


SSB single leg calf raise - 30kg x 5 paused reps + 5 x bent knee, 70kg x 20sec ISO, 90kg x 30 sec ISO
ISO above neutral - 45 secs x 100kg, 110kg, 115kg

Upped another 5kg to 115kg, and this feels near limit. Effort wise similar to my manual resistance calf raise ISO.
So about the right load to be working with.


--------------
40 min walk
backwards walking 20-25 degree sloped path - 3 mins

----

6 hours later

rotating sets
A) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs

B1) 1/8 squat position, push against belt around lower quads >80% effort - 3x 45 secs
B2) Lying side leg raise ISO, push against strap around lower quads >80% effort - 2x45secs

Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4

-----

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

Saturday 12th June 2021

Over a week now, since I last squatted/deadlifted and I feel fresher.
Today's walk was by far the easiest, crispest feeling in a while. Even after the ISO work which usually makes my legs feel like lead.
It's like as if someone took a weight vest off me!

Although I'm still quite a bit sore all over.
tendons improving

--
morning mobility work
upper body stretches

---

Tendon health - rehab

split squat ISO, rear leg straight at 90 degrees - x 1 min

Spanish squat ISO - nylon strap vertical shins,  vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs
Side plank with leg abduction -  against side of car  x 45 secs, on 20 inch bench x 45 secs

rotating sets - 1.5 mins rest inbetween

A1) Outer leg lateral drive into wall - 2x 45 secs
A2) Lying side leg raise ISO, push against strap/band around lower quads IronEdge XXHeavy+ heavy band  >80% effort - 2x 45secs

B1) Single leg Extension ISO -  both sides back to back - push against strap, 90 degree leg angle >80% effort - 2 x 45secs
B2) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs


Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4

--------------
45 min walk
start backwards walking - at start - 20-25 degree sloped path - 3 mins
towards end 30-35 degree sloped path x 2 mins

stretch

-----

14  hour fast
2700+ calories burned according to Fitbit Charge 3
ate 3500

Monday 14th June 2021

Enjoying the crisp feeling in my legs and hips, but calves still insanely sore
Upper back less sore

--
morning mobility work
upper body stretches

---

Tendon health - rehab

A) Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 3 x 45secs
B) Single leg Wall sit ISO -  both sides back to back - 90 degree leg angle, push into floor >80% effort - 3 x 45secs

Experimenting with new setup, as the single leg wall sit with active push, also works the glute medius a bit

--------------
40 min walk
backwards walking 20-25 degree sloped path - 3 mins

----

6 hours later

rotating sets

A) Lying side leg raise ISO, push against strap around lower quads >80% effort - 4x45secs
B) Manual resistance single leg calf raise ISO - Dip belt, with strap to Reebok step, push > 80% effort
45 secs x 4

Peterson step up/sissy squat hybrid ISO - 6 inch step - support leg on floor - pushing into floor >80% effort - 4 x 45secs

-----

12  hour fast
2600+ calories burned according to Fitbit Charge 3
plan to eat 2200

Starting to get back into it

did a light whole body session 2 days ago, 1-2 sets each

Tendons feeling much better.
Resting 1-2 days between ISO sessions seems to be working better than doing them everyday as my muscles can rest and recover.

Going back to leg extension ISO, along with the 2 legged wall sit with active push, as the Peterson stepup/Sissy squat hybrid on steps isn't loading the tendon enough, even though it makes it hurt. Since if you actually push hard enough you should be able to lift off the other foot completely off the ground....