Adarq.org

Tuesday 14th September 2021

Sore quads and lower back when I woke up, but ok in the afternoon
Big improvement to right achilles tendon, upon waking walking pain down a lot.

Felt tired from yesterday, but things picked up a gear halfway through the workout
Strength is increasing at a crazy rate right now!

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Morning mobility work and upper body stretches

Soft tissue work for whole body

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Tendon health+rehab -  fasted

prone cuban press into behind the neck press combo - broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

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rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) Front step down - 6 inch step, in oly shoes - 35lb dumbbell (opposite hand of working leg) x 20
up from

A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

B) Tib raise - SSB + oly shoes - BW x10, 30kg x10, 50kg 4x8 @ RPE 9

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
65kg 2x10 @ RPE 9  (+5kg, -2 reps)

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rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5,
5 sec down, 2 sec up - 85kg x5 @ RPE 8
3 sec down, controlled up - 85kg x9  @ RPE 7

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 40kg x 12 @ RPE 7

B) Pullups - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x6 @ RPE 8 (+1 rep)
parallel grip, shoulder width - BW x1,  2x6 @ REP 8 (+1 rep)

C) Dumbbell palms facing overheard press, arms in line with ears - 10lb x10, 20lbs x8, 30lbs x14 @ RPE 8  (+3 reps)
35lbs 2x10 @ RPE 8

Damn, gained another 3 reps this week, with 3 reps last week after adding weight!!
Went to 35lb dumbbells and still got 10 reps

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stretch
bar hangs - pull up grip 3x30secs, neutral grip x 30secs

These numbers are cool to see. What were your jumps like when you were younger? Its gonna be so great finally getting back athleticism after such a long time rehabbing. What training do you think you will see the most jump improvements from for you personally? Any particular injury risks you are worried about?

My highest in recent years has been 34 inches or so off a few steps - RL plant jump. 2 knuckles over 10 feet. I weighed around 85kg and could squat high bar 285lbs x 6 or so.
I was 38 years old then

<a href="http://www.youtube.com/watch?v=gYzCh2gYTYw" target="_blank">http://www.youtube.com/watch?v=gYzCh2gYTYw</a>

Back in my early 20s I wasn't into BBall, but I think I would have jumped my highest as I had a 28 inch waist at one point, pretty lean, weighed 68kg, quick and agile, could half squat 100kg for slow tempo reps for a set of 10. This was during my Bodybuilding HIT based training phase, but I stopped training not long after and just played video games for a few decades....

My natural single leg jump back in high school a few years before this was 3 inches under the rim, so 29 inches, at 70+kg bodyweight

In my 30s when I started playing BBall a lot, I could get within an inch off the rim off a small casual step, 31 inches, just from lots of jumping and BBall. I had pretty big legs back then just from all the jumping.
And I was around 85-90kg during those years.

At my strongest, where I could low bar squat 405lbs for 2 reps, I could jump about 32 inches, but I was at my fattest at 204lbs 92kg... and probably carrying a fair bit of fatigue at that time

<a href="http://www.youtube.com/watch?v=Z85e_FAAZMA" target="_blank">http://www.youtube.com/watch?v=Z85e_FAAZMA</a>
<a href="http://www.youtube.com/watch?v=WPd-4KV4f-k" target="_blank">http://www.youtube.com/watch?v=WPd-4KV4f-k</a>


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I have never been able to put it all together - where I was lean and strong, healthy and jumping well.
It's either I was too fat/heavy and strong, and a bit fatigued from strength work or lean, weak or injured :/
I've learned a lot over the years, so hopefully I can do it now!

As for getting my highest jump, mostly strength work for me I think. I'm naturally a fast person in terms of neural speed, quickness, agility etc. Decent at dancing
I don't get much out of reactive work when I did a lot of them in the past.
I'm more like an olylifter than a highjumper/sprinter type in terms of force application and reactivity.

Always worried about my left knee tendons. But I have a good handle on how to make them better now.
And my lower back...

Thursday 16th September 2021

Woke up sore all over and a mild drained feeling, but by the afternoon the drained feeling was gone.
Body is recovering very fast right now! Unexpected at age 50, but it shows how adaptable the body is, if you ease yourself into it and push through the early discomforts.
Hopefully my tendons agree with this as well... but I started the beef gelatin (collagen) + vitamin C combo pre workout today, which should help.
Also gives me a bit of extra protein

Right achilles insertion still heading in the right direction, morning waking, walking pain slowly decreasing.
Feels like where my left one was a few weeks back, which has now fully healed 3 days after I revamped my rehab protocol to hold the calf raise ISOs at the top

My rapid strength gains continue to blow my mind with the new set up... I think this really means I'm actually gaining a fair bit of muscle, although my bodyweight is dropping each day.
I could be recomping.

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet,  whole lower body, posterior shoulder, traps and front delts - front delts still so painful after 2+ weeks of work!!
Lying TFL and hip flexor stretch

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Tendon health - rehab - fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg

prone cuban press into behind the neck press combo broom x 20
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

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rotating sets - 1 mins rest

A1) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees x30secs
A2) SSB Front step down - 6 inch step, in oly shoes -single arm supported - 30kg x 20
still too easy, will use 35kg next time.

A3) High bar squat - oly shoes - 6 sec down, 3 sec up  - BW x 5, 50kg x5, 70kg x5,
6 sec down, 2 sec up - 90kg x5 @ RPE 8
3 sec down, controlled up - 95kg x10  @ RPE 8

90kg felt easier than it did last night, so I went up to 95kg on the next set and it was OK. Guess I'll use 100kg next time
I think my 1RM has to be around 140-150kg right now, since with these rep counts I have to be using under 70% which is normally 10 rep max weight.
10 with a slow tempo is probably like 13-14 with normal rep speed.

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

20 rep set feeling easier, so will inrease next time.

C) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 35kg x 20, 50kg x10
70kg 2x8 @ RPE 9  (+5kg, -2 reps)

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A) High angle rows - 20kg x12, 40kg x8, 62.5kg x14 (+3 reps!)
65kg 2x12  (+2.5kg, +1 rep) @ RPE 8

Unbelievable gains! I guess once I reach bodyweight on these, pull ups and front lever holds will be a breeze
Will use 67.5kg next week

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x14  @ RPE 8  (+2 reps)
felt so much easier than last session, where I only got sets of 10. Going to need to start loading these

B2) Dip - BW x12 @ RPE 8  (+2 reps)

C) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x5, 30kg x5, 45kg x12 @ RPE 7

2/10 upper patella tendon pain for first few reps. Fairly easy, will go up to 50kg next time.

D1) Glute bridge, slider leg curl - BW x6 eccentrics + 3 reps
15lb dumbbell on hip -  2x10 @ RPE 8 (+4lbs, +2 reps)
single leg, 4 sec eccentrics - 2x7 @ RPE 8 (+1 rep)

D2) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XHeavy band x 20, Xheavy + light band x 20, Xheavy + medium band x16 @ RPE 7

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stretch

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6 hours later

Wall sit at 70-80 degree knee angle - 2 legs 45 secs x2

Saturday 18th September 2021

Pretty sore quads and glutes. And aches all over.
Feeling tired with a mild drained feeling.
Took it easy today, to freshen up for BBall tommorrow

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Morning mobility work and upper body stretches

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Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills

Walk - easy, 30 mins

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Spanish squat ISO - at 60 degree knee angle - 2x45secs

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rotating sets - 1 mins rest

A) Leg Extension ISO - using strap from bench - @80% effort - 60 degrees 3x30secs

B) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs x13 @ RPE 9 (+1 rep )
27.5lbs x11, x10 (+2, +4 reps)

forgot about these yesterday so squeezed it in here, felt heavier/harder than expected

Sunday 19th September 2021

Quads, hamstrings, glutes, erectors and calves still fairly sore, while biceps which I hit yesterday close to failure, aren't even sore...
Going to keep my Good mornings and SLDL at constant weight for a while till my body adapts to them being done 3 times a week.

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bodyweight - without shoes = 85kg

BBall practise + jumps @ WLC Outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) 15 or so 90% effort jumps/dunks against 8 feet netball rim
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards walking, and snake sliding foot dance move practise
4) very slow jogging till half court x 3

Another busy day, so only dribbling and jumping. Going to have to find another court as the COVID lockdown situation makes things super crowded!

2 legged jumps felt good. Single leg jump pain down from last week, but yeah I really should stop jumping for another month or so till my tendons are further progressed...
Landings felt so much stronger and stable. Locking up instantly. I think it's due to the slow eccentric squats
Calves and feet strong, and feeling light on my feet.
Lower back held up well, unlike last week, so maybe the Good Mornings and SLDL helped here.

Despite being pretty sore, and fatigued, I still jumped a little better than last week. Maybe an inch higher across the board.
Hit a standing windmill dunk on 8 feet netball rim... now I just gotta jump 24 inches higher to do it on 10 feet

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stretch

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6 hours later

Calf raise - 2 legs ISO ISO at top, straight leg x45 secs
single leg - ISO at top, straight leg, actively pushing up-  4x45 secs

Wall sit at 60 degree knee angle - 2 legs 2x 45 secs
single leg 45 secs x 3

Tuesday 21st September 2021

Aches all over, mild drained feeling

Tendons feeling better

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Morning mobility work and upper body stretches

Soft tissue work for whole body

---

Tendon health+rehab -  fasted

prone cuban press into behind the neck press combo - broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise x 20
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

---

rotating sets - 1 mins rest

A1) Single leg extension ISO -  60 degree leg angle @ 80% effort x 30 secs
A2) SSB Front step down - 6 inch step, in oly shoes - single arm supported - 30kg x 5, 50kg x 20
went up 10kg, still pretty easy. 2/10 left upper patella pain for first few reps

A) SSB single leg calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 40kg x 20, 50kg x10
70kg 3x10 @ RPE 9  (+5kg, +2 reps)

Bumped up 20 rep set +5kg, and it was ok, a few reps in the tank.

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20, 40kg x 20

B) Tib raise - SSB + oly shoes - 30kg x8, 50kg 3x9 @ RPE 9  (+1 rep)

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rotating sets - 1 mins rest

A1) High bar squat - oly shoes - 6 sec down, 2 sec up  - BW x 5, 20kg x5, 60kg x5, 80kg x3, 100kg x1
6 sec down, 2 sec up - 105kg x5 @ RPE 9
3 sec down, controlled up - 105kg x7  @ RPE 7.5

Holding back a bit now on second set so I don't destroy myself... as soon as I had to push a bit I stopped the set.

A2) SSB split squat - oly shoes, single arm supported - 1 min rest between sides - 3 sec down and up
BW x6, 30kg x6, 50kg x 12 @ RPE 7 

went up 10kg on main set and still pretty easy, so 55kg next time.

B) Pullups - Hang and 20 scap shrugs, semi inverted row on SSB x 10
Dead hang/paused - regular grip. wider - BW x1,  2x7 @ RPE 8 (+1 rep)
parallel grip, shoulder width -  2x7 @ REP 9 (+1 rep)

Finally past my recent best of 6, at a heavier bodyweight, and for multiple sets.

C) Dumbbell palms facing overheard press, arms in line with ears - 15lbs x10, 25lbs x8, 35lbs 3x12 @ RPE 9  (+2 reps)

Strength still shooting up, and it's time to go to 37.5lb dumbbells, even though I just upped it to 35lbs last week!

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Glute bridge, slider leg curl - BW x8
17.5lb dumbbell on hip -  2x10 @ RPE 8 (+2.5lbs)

felt way easier

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stretch
pullover thoracic spine/lat stretch with 17.5lb dumbbell x 90 secs

My 10+ year old Do-Win Rogue oly shoes are falling apart.
Got some Nike Romaleos 4 to try, in camo off course

It's so high tech compared to my old shoes, feels way more solid and stable.
A bit narrow at the front though



But there is some heel slip just walking around in them, so maybe I will return them and get some Anta oly shoes instead
Which are supposely the best out now, but do cost quite a bit more.
It's like a better Romaleos 2