Adarq.org

Sunday 13th September 2020

Damn, glutes and upper hamstrings still fairly sore. Quads a little as well!
Sleep wasn't great last night either.

Back of both heels felt the best so far straight out of bed this morning.

Soft tissue work - lower body, brief session

bodyweight at home without shoes = 84kg

BBall practice session at WLC outdoor courts -  90 mins

1) 10 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) 30 mins worth of jumps at the 35 min mark, and dunks on 8 feet netball rim
4) more moves
5) shoot a free throw and then a 3 step jump to rim after each x 15

Heels not good enough to run on balls of feet, but fine for everything else.

Lower body felt achey and heavy, so didn't feel the best, but jumps were OK though.
About 2 inches under the 9'11" rim off 3 steps, and kept it consistent throughout that last set of 15 jumps despite the growing fatigue.


Cooldown

Sit in bottom of narrow stance squat for 2 mins
single leg knee over toes soleus calf raise x25
Wall tib raise BW x25
single leg calf raise BW x25

backwards walking 30-35 degree sloped path - 2 mins x 2

stretched lower body


Resistance at the Home

felt pretty tired to start but workout turned out decent

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externally 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 rows x 15
Yates rows 20kg bar x 15

Bench dip shrugs then x10
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x30
Dip shrugs - BW x20 @RPE 6


Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8

+10kg x 7 @RPE 7

feet elevated 18 inches - explosive - BW x8, x8 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x3
Feet elevated 18 inches  - Close grip triangle - explosive -
BW x15 @ RPE 7

Straight bar dip - BW x 2 singles, BWx10 @ RPE 7

Single arm pushup - both side back to back
bar at 6th hole, 22 inches - x8 with assistance from other arm
bar at 6th hole, 22 inches - x8, x8 @ RPE 7

feeling easier, might drop down to 5th hole, 20 inches, next session

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
62.5kg 2x8 @RPE 8  (+1 rep)

C1) Barbell curl explosive - 20kg x10, 27.5kg x5,
32.5kg x10 @ RPE 10
30kg x10 @ RPE 9

Doing these much stricter now, hence the drop in reps.
The Sheiko Gold app told me to drop to 30kg on the second set, so I did


C2)Muscle clean and press - no hip drive, elbows tucked 12kg x8, 20kg x5, 22.5kg 2x12 @ RPE8 ( +1 rep)

Scaption raise 2.5kg plates x15,
3 count hold at top 3.5kg x20, x15 @RPE 8

Scarecrow into press - 40 degree chest supported- 1.25kg plates x5, 2.5kg plates x12 @RPE 8

Stretched ISO holds
hang from bar, partially 2 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
hang from bar, partially 1 leg supported - x20 scap shrugs + 20 sec hang with bent knee leg raise hold
Pullover across bench - 9.5kg x20, 1 min ISO

Jumpstretch monster mini band dislocate + stretch x a few
broom dislocate stretch

stretch

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

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3600

Tuesday 15th September 2020

Damn glutes still a bit sore, plus lower back a bit from the jumping.
Right heel sore, but left side seems pretty good

bodyweight without shoes = 84+kg

Soft tissue work - lower body

at home - Inverted Juggernaut Squats  - Cycle 1 - Week 2 - 10s Wave - day 1 Intensification

Into week 2 of the hypertrophy block, and strength seems to have jumped up quite a bit!
Long ass session today though, over 3 hours...

Entered all my lifts into Shieko Gold app today and it was a pain in the ass, and drained my phone battery fast, with the app, music playing and video in use!
Not sure I will bother as I have finally figured out how to program my training now, I think... and the subscription for the app is something I can't afford....

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Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)
Olys + front squats -

clean complex x 20kg
power snatch complex + 12 overhead squats, progressing lower each rep until ATG 12kg
power snatch complex + 12 overhead squats to 50% ROM x 20kg
power snatch - 5 from low hang, 5 high hang x 20kg
clean grip power snatch -  5 from low hang, 5 high hang x 20kg

2x power clean + 4 high hang power clean + 4 front squats x 40kg
2x power clean + 3 high hang power clean + 3 front squats x 50kg
1x power clean + 2 high hang power clean x 60kg


20kg overhead squats down halfway now, progressing
The powersnatches whipping up to the top now.


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3, 90kg x3

High bar squat -  flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 90kg x3, 100kg x3, 110kg x2, 120kg x1

67.5% of training max (132.5kg, 292lbs)
90secs rest
90kg, 198lbs - 9 sets of 3
rest 5 mins
90kg x 16 @ RPE 8.5

Squats still hard and heavy, but I can still crank out the reps!
The main worksets felt way easier than the sets of 5 last week with 80kg... not sure sets of 3 with a weight I can squat 16+ times will do anything, but I will trust in the process.
Probably should have stuck with 1 mins rest.

Wanted to hit 13 reps with 90kg on last set, and I blew that goal away!
90kg x16 with maybe 2 reps in the tank is way stronger than the 115kg x8 @RPE 9 I did 2 weeks ago, so the lower body size gains are promising.
Upper back was rounding on the last 2 reps so stopped there. Plan was to AMRAP with 1-2 reps in the tank.
Work capacity seems decent, but upper back needs more strength and endurance.

If I can squat 90kg for over 15 reps, it should be cake to power clean it.
Anyway, next session is an AMRAP with 100kg only, goal was 12 reps, and I should hit that and more




Clean deadlift - oly shoes, no belt, facing down slope of garage, hook gripped - 60kg x5, 80kg x3, 100kg x2, 120kg x1
120kg, 264lbs x8 @ RPE 8

First time clean deadlifting in a while. I think my 1RM is about 170kg when fresh.
120kg x8 felt decent, but obviously fatigued from squats.


This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

B1) RDL - to mid shin - facing down slope of garage, hook gripped - 60kg x8,
90secs rest - 100kg x5, 90kg 3x5, x10

100kg felt way to heavy to use, so dropped back to 90kg

B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x3, x19 +5+5+5 @ RPE 9 (+1 rep)
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  72.5kg x11 +5+5+ 40 sec ISO @ RPE 9 (+2.5kg, +1 rep)
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 72.5kg x11 +5+ 40 sec ISO @ RPE 9  (+2.5kg, +1 rep)

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 1 unassisted + 9 assisted

Hamstrings too fatigued today from deadlifts and RDLs to do much unassisted reps.

C2) AB wheel rollouts - legs bent x 12, leg straight - 2x partial ROM
on feet, straight legs - 80% ROM x15 @ RPE 9 +1 rep

Finally hit 15 reps, will progress to paused, and maybe longer ROM, but my shoulders are at the limit of mobility for now...

SSB ATG Reverse Lunge -  4.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides -
BW x8, 30kg x6, 50kg x3, 55kg 2x10 @RPE 9.5

55kg was too heavy, 50kg for 3x10 is way more volume.


D1) Zercher holds - with bar pad 60kg 3x30secs (+10secs)

A bit easier this week, will up the weight 5kg next week.


Sissy squat down to 8 inch pad x 30

Jefferson curl 20kg x10, 32.5kg x12 with a hold, and 30 sec hold on last rep


stretch

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12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
3000 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
ate 2900

3 hours? Man that's insane. How did you manage that on just carrot, beetroot and cheese?

My body is used to fasting, so it's pretty efficient these days, but the 5k calories from the previous day helped a bit 
And my electrolyte drink that I mix myself helps,  water + pink Himalayan salt + potassium chloride + Magnesium Bisglycinate
I use it when I BBall and train, something from my dry fasting days.
Probably helps with cramps, as I am prone to ab cramps in the past, so far no major attacks.

Most of my sessions average around 2-3 hours - the luxury  of training at home
It would be nice to get it down to 1 hour or less, but by the time you set up stuff, warm up, ramp up, etc time flies.
Plus I prefer to consolidate all my stress onto a few days in the week for less interference and better recovery.

Training from home means you do do a bit everyday if I wanted, if you are a casual type, but that is not my style as I need to prep for each session like it's an event.

Thursday 17th September 2020

Moderately sore all over, but most concentrated in my glutes, upper hammies, upper adductor region, calves and some quads.

Feel less motivated today vs yesterday - weird
but based on the athlete readiness chart in the Shieko Gold app, it seems to on the mark, and it's telling me to deload
The big peak above the blue bar was when I did my squats above




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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

ISOs - tendon health
single leg knee over toes calf raise, just above stretched range  x 2mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs
split squat on balls of foot  - rear leg glute tensed to stretch hip flexor x 2 mins 15 secs

externally rotated high to low band pull apart - Light rogue band - 20 with a hold, and 20 sec hold on last rep x single strand, x dual strand
band dislocates and stretch x 15
broom dislocates and stretch

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50 min walk/hike
middle of the walk -
backward walking backward walking up a 30 degree sloped path x a few 30sec bouts

stretches

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18 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000

Saturday 19th September 2020

Lower body, mostly glute, upper hammie area still sore.

Didn't feel motivated to do anything so, total rest day today

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Waking mobility work

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19 hour fast
2200 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000

Sunday 20th September 2020

Still sore, especially in my lower back and glutes.
felt my quads were quite achey as well when releasing them, so good call for a day off

Raining so skipped BBall/upper, will do it tomorrow.
Still feeling unrecovered, so a good thing

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Waking mobility work

Soft tissue work for upper body and lower limbs and size quads

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20 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200

Tuesday 22nd September 2020

As expected my front delts and pecs are moderately sore from benching for the first time in a while.
Biceps, posterior chain, quads and calves are sore as well, but not too bad

Left heel feels ok, but right side still annoys me

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

ISOs - tendon health
split squat on balls of foot - rear leg glute tensed to stretch hip flexor  x 2 mins 15 secs
single leg knee over toes calf raise, just above stretched range  x 2mins 15 secs
single leg calf raise, just above neutral position x 2 mins 15 secs

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70 min walk/hike
middle of the walk -
backward walking backward walking up a 30-35 degree sloped path x 2.5 mins

stretches

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16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000

Nice job on the 105kgx13 squat. You grinded out the last couple reps like a boss!