Adarq.org

Monday 18th November 2019

Still sore from last weights session.
Decided to skip upper body stuff today, not in mood for it

fasted
bodyweight without shoes - 87.5kg, 86.9kg back at home - should crack into 85kg by end of the week - the halfway point.


BBall practice session - 75 mins

dribble, shooting practice,  and intense dribble and moves.
Max effort moves the last 30 mins and jumps. And jump plant practise

Brought my foldable stool to practice moves against
Even though I'm sore and not that fresh I did jump an inch higher today, based on my height vs the net.
Looked about 9'7+" touch, off a hard penultimate into L-R plant.
Felt really bouncey and strong in my feet and calves, just pogoing around in 2-3 jumps in sequence like nothing, tipping in balls and doing double pump 2 legged jump power layups etc
Lower back was aching again on the landings after a bit :/

High low setup seems to be working well

Promising for 2 days after weights on a high calorie deficit.
So another 15kg lower in bodyweight, more torque in my engine, and eating more to restore my testosterone (no libido right now...) I should be over the rim for sure.

stretch

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58 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins
later in walk - 1x 30 degree slope @ 1 min

practiced jump plants timing while walking on the grass field mid walk 

a few more stretches

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18 hour fast
3750+ calorie burn

plan to eat 1800 calories

Wednesday 20th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
various jumps throughout

School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair.
Then jumps, and not much energy left after for some shooting when they left.
Jumps about the same as my current bests


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4

alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4
inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5


---
back at home

facing down garage slope, in oly shoes

10kg bumper plate ATG goblet squat mobility drill

rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 105kg x1

75% of e1RM - 3 mins rests - explosive - 90kg 3x4
5 mins rest - AMRAP 90kg x 10 @ RPE 9.5

<a href="http://www.youtube.com/watch?v=_ra0cg_aBj0" target="_blank">http://www.youtube.com/watch?v=_ra0cg_aBj0</a>

Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles.
Form looked better as well.

Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders
Big jump from the 90kg x7 I did last time!
So e1RM is about 125kg now, 275lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 42.5kg x10
front squat support 100kg x 40 secs


Rotating between each exercise - 1-2 mins rest
+ = 30secs rest
single leg kneeling deadlift 16kg x 12
single leg calf raise - +12kg  x8@RPE 7 +4+4
Wall tib raise - body at 45 degree angle - to failure BW x17, x15
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3
Peterson stepups -  5 inch +18kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4
face pull into overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
ATG splitsquat BWx10

released upper traps and triceps on loaded bar

stretch

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This workout took almost 3 hours, not including the upper body stuff a tthe courts!
Need a few tweaks me thinks....  but nice for calorie burning 

As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out.
And then till failure, only the slower, smaller and more fatigue resistant MU are being used.
So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume.
I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is
Even my Myorep sets use a form of this model.

===

3400 calorie burn for today, not including weights

ate 2200 calories

Thursday 21st November 2019

Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it!
Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard
The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...

The usual amount aches post workout day, but much less in my hammie adductor area.
Not particularly drained either.


dry fasted

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

---

16 hours dry fasted, before drinking and then 4 more hrrus of fasting
2600+ calorie burn

plan to eat 1200-1400 calories

I do get that sometimes when I wake up to. I have had a history of a lot of bad ankle sprains, the worst one when my brother jumped on the outside of my ankle and ankle rolled inwards and a lot of time when I am on the balls of my feet like doing calf raises my ankle with bad history sometimes rolls outwards and almost twist it but it's probably flexible enough to go a certain amount without hurting and I quickly bring it back. But when I do wake up the muscle below my right ankle (the one with bad history) gets sore sometimes when i put slight pressure but on it, but goes away after i walk around and get back to normal routine.

hopefully it's nothing too bad

Friday 22nd November 2019

Hips quite a bit sore, and right ankle off course, but not enough that I can't practise

fasted
bodyweight without shoes - 86.2kg

soft tissue work at home - mostly upper body

BBall practice session - 60 mins

dribble, shooting practice,  and intense dribble and moves.
A few one legged jumps off left leg

Bum right ankle meant I couldn't go too hard, but I was able to still go fairly hard, just couldn't run much.
And did jumps off left leg only

Tried out my BlackNet device... takes a bit of effort to get it up on the rim, but it worked well, and adds a good jump target


stretch

--

35 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins

cut walk short as thunderstorm hit

---

20 hour fast
lost my Fitbit One, so no calorie burn total..... 
Just have to base it on past weeks - should be around 3400-3700

ate 2000 calories

Hmm I think my right ankle pain is not actually a sprain but a gout...

The ankle is still a bit puffy, but it feels a lot better now at night, a sparin wouldn't change that dramaticly.
But the bottom of the foot is now slightly puffy with a pin and needles feeling....

My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed .....   

hah nice. that's always a good eyeball test ;f

much more shred to go.

From reading a bit, the pins and needles feeling in my right frontal foot is due to nerve compression - tarsal tunnel syndrome
The recent ankle swelling around the joint may have compressed the nerve there
Hopefully it goes away when the swelling subsides....

Tarsal tunnel syndrome is a compression, or squeezing, on the posterior tibial nerve that produces symptoms anywhere along the path of the nerve running from the inside of the ankle into the foot.

Tarsal tunnel syndrome is similar to carpal tunnel syndrome, which occurs in the wrist. Both disorders arise from the compression of a nerve in a confined space.