Adarq.org

Friday 22nd May 2020

Still moderately sore all over, even my upper body, lats, I think from the stretched ISO holds

Soft tissue work - upper body, and lower

bodyweight at home without shoes = 80.3kg                   

BBall practice session at WLC outdoor courts -  71 mins

1) 10 mins dribble drills,
2) 10 mins shooting drills
3) 2 on 2 game halfcourt games till 55 mins
4) a few jumps and then practise jumps off left and R-L (off plant)

Only second time playing against people this year, so timing and skill was rusty...
Plus tight/achey upper body made shooting tough, but I did eventually start to get some buckets near the hop.
I probably should have posted up more, as I tend to play like a power forward, even though I'm short ala Charkles Barkley
And despite the fatigue I am quicker than most people so I should have used that.
Blocked one shot cleanly, wasn't even thinking, it just happened.

One guy commented after we finished, that I was really strong 
So yeah weight room strength is noticeable on the court

Legs felt like logs, so hops way down, like 4 inches.
Single leg jump felt good though, getting more effortless, and no pain.

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Sit in bottom of narrow stance squat for 1min
reverse nordic type stretch - low enough to get torso/hips in a line
Sissy squat - down to 6 inch step -  2x25
Wall tibialis raise - BW 2x30
Single leg, maxed knee over toes soleus calf raise double leg BW x50
+15kg BW 2x30

The lactic acid burn was crazy... in hindsight I think 1 set of each is enough!

backwards walking up 35 degree slope +10kg in backpack x 2 sets = 2mins, 2.5 mins


stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x8 @RPE 8
Pushups to upper abs - closegrip triangle - explosive
BW x10 on bench
12 inches of steps x 5
6 inch step BW+15kg 2x15 @RPE 8

Doing these on a step does not bother my left shoulder
Dropped straight bar dips as it makes both my shoulders ache a bit

stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
52.5kg x7, x8 @RPE 9 (+2.5kg -2 reps)
45kg x9 @ RPE 10

Upped the weight 5% and it felt easier and I didn't drop as many reps as I thought I would.

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top


Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
27.5kg x11 @RPE 9  (+2.5kg -4 reps)
30kg x7 @ RPE 9 (+5kg -8 reps)

upper the weight from 25kg x 15, and it felt easier than expected, and not as many reps dropped.
I was expecting to get 6 reps...
So it looks like 50% of bodyweight x10 is not going to take long

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x5,
with 3 count hold at top - 2.5kg x12, 3.5kg x8 @ RPE 8

Plank scapular pushup - externally rotated arms BW x50 (+8 reps)
Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x15
45 degree incline - reverse grip dumbbell bench 2.5kg x30, 3.5kg x 20

Amazing serratus anterior stress, and no left shoulder pain.
Pretty like an uppercut punch so it makes sense.
This is a keeper and will replace all my other serratus anterior moves, but the wall ab wheel rollups, I still like as they warm me up as well.
Also hits the other pressing muscles without shoulder pain, but remains to be seen if this will stay as I increase the weight...

Elbow on knee external rotation alternating arms/sets without rest, 1.25kg x5, 2.5kg x5, 3.5kg 2x15

Pullover stretched ISO hold across bench - straight armed - 3.5kg dumbbells x 1min  - ugh that was too heavy
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plate x 1min


stretch

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14 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

3400 calorie burn - according to Fitbit Charge 3, not including weights
ate 3200

progressive power layups as warmups, pretty much every dlrvj session, got my slrvj respectable.

when my lr-dlrvj was pretty much peaked, was kinda nuts one day when i started trying some l-slrvj lob dunks and was getting up around 35". blew my mind. then got me addicted to single leg jumping, because that speed component feels so incredible.

but ya, i just did progressively more intense power layups pretty much every warmup session. i knew when i was able to "nick" the rim on them, that i could start transitioning into my dlrvj warmup etc. just allowed me to get lots of slrvj reps in, relaxed/submax .. slow buildup over time.

pc!

Sunday 24th May 2020

Week 40
Height - 5'8.5"
weighed - 80kg(-0.4 ) 176.4lbs

waist - 32.25 (-1/8) inches
hip = 38.5 (-1/8)
upper thigh = 24.75 (+1/8)
Right calf = 15 3/8
Neck = 15 3/8 
Wrist = 6.5

Tanita scale bodyfat% = 19.3% (-0.4)

Total loss so far - weight  24.2kg 53.4lbs  Waist 11.25 inches  BF% Tanita 12%

Dang my quads having been blowing up lately - I think from all the high rep knee over toes calf raises and sissy squats, plus weighted backwards walking at such a high frequency.
But the AMRAP SSB squats to near failure play a role as well
While in a small deficit.
Averaged 2600 calories this week, against a TDEE of 2800-2900

Been recomping well, but would like to get leaner, down to 75kg sooner than later.
So I'm going to tighten things up a bit, get average calories down to 2300.

Sunday 24th May 2020

Shoulder/cuffs really sore, really delayed DOMS!
Will need to cut back on the lower bodystuff on my Bball/Upper body day as my calves, legs and hips still feel achey and 50% recovered.
I think it's mostly the sissy squats. May have to move them to another day at that intensity/volume
I do have a planned deload coming up in 10 days time, so that will help

Found the school next to my house has 2 BBall rims, but they are both over 10 feet....
And the court is sloped.
But the yard also has a lot of monkey bars and other stuff where I can do some of my upper body stuff

Still looking for a court that has a 9'7-9'8" rim... there used to be one around here, but they knocked it down :/


Soft tissue work - lower body

bodyweight at home without shoes = 80+kg

BBall practice and jump training session at WLC outdoor courts - 1h 47 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups

Max effort Jump tests, and trick dunks on 8 feet netball rims after 40 mins

rotated sets between first 4, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4  x 2 sets
2) Continuous backboard tap jumps in place - 2x4
3) Depth jumps off 20+ inches x 5 - 2 sets
4) Continuous approach jumps - max effort - alternating plants x 4 -  2 sets

5) Backwards run intervals to 90% speed - walk back to start recovery -  half court x 5
6) Sprint intervals 90% speed - walk back to start recovery - full court x 5

Sissy squat - 50% ROm x 20
double leg, bent knee over toes, soleus calf raise BW x80

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins


Legs felt heavy, and hops were still down.
Felt like i was trying to muscle my jumps as a result.
Especially on one single leg jump where I tried to squat and straighten out my plant leg at takeoff
Feet/achilles felt much better on the sprints - stronger and stiffer - getting there.

===
12 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese

3600 calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
Plan to eat 2600-2700

very nice. love outdoor courts like that.

Monday 25th May 2020

Tired and achey from yesterday
Sore left heel and lower patella tendon, but both feel ok once warmed up

bodyweight at home without shoes = 80.6kg in winter clothing

Home - Week 5 - Lower body B - LIGHT session

5 min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 10kg x 10

High hang Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,

first rep power cleaned from floor - 40kg x5, 50kg x4, 55kg 2x3

facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg)  x 8, 50kg x8, 70kg x3, 85kg x2, 95kg x1, 105kg x1, 115kg x1

120kg x1 @RPE 8 PR! +2.5kg

67.5% of e1RM - 4+ mins rest
controlled down, PAUSED, Explosive 90kg 2x6

rest 8 mins
AMRAP - paused - 90kg x13 @ RPE9.5   PR! = 135kg e1RM
rest 7 mins
controlled down, PAUSED, Explosive 90kg x6

120kg single was easier than the 115kg that preceded it, and felt like I could do at least 2 reps with it.
Was tempted to try 125kg, but better safe than sorry, as I wasn't feeling all that fresh

90kg x 13 paused AMRAP was pretty brutal!
Tired the crap out of me. Crazy VMO pump!


This group in Oly shoes - alternating sets 2 mins rest

A1) Kettlebell swing onto toes 24kg x10 low effort, 2x10
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x11 @RPE 9
A3) RDL - to mid shin - hook gripped same loads as main squat - 60kg x5, deadlifted off floor - 90kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x13, x12 @RPE9

B1)SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 50kg x19, x18 @ RPE 9
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW 2x9 @RPE 9
1 feet further than last time

facing up slope of garage
B3) Nordic curl - natural GHR hands assisted -  resisting eccentric until 50%, non assisted in top third BW 2x8
Damn hamstrings were dead today, couldn't control the eccentric all that much

Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, 5kg x 10
Jefferson curl 5kg plate x5, 10kg x10, 20kg x10

Stretched ISO holds
Pullover across 8 inch aerobic step - 2.5kg plates x1 min
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1 min
butterfly stretch - 10kg plate on each knee x 1 min

stretch

===
12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts

3100 calorie burn for today, according to Fitbit Charge 3, not including weights
ate 3100

was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!

Quote from: CoolColJ on May 26, 2020, 09:54:57 am

was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!

I could never do that on my left leg. Turns out my tib post just didn't work. Maybe all that calf/tib work is paying off for you.

yeah I think it might that, plus releasing my peroneals