Adarq.org

Tuesday 17th November 2020

Did more cutting on my gym rubber mats and some cleaning ebfore workout, about an hour's worth

Soft tissue work - some lower body

bodyweight at home without shoes in winter clothing = 85.5kg

at home - Juggernaut Squats  - Cycle 1 - Week 11 - 5s Wave - day 1 Realization

Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys + front squats -

power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg

Power snatch + 3 Hang Power Snatch x 30kg
Power snatch + 2 Hang Power Snatch x 40kg  - both hang P.snatch missed - 4 inches short of lockout
Power snatch 40kg 2x3, x1

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

power clean 60kg x2, x1 + front squat

Hang power snatches well down today... no speed :/
widened my grip an inch either side on the cleans and front squats as the rack strains my left bicep area.
Pinkies almost on inner the rings now

Squats

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

High bar squat - belted -  bare feet 60kg x pause with 10 deep breaths, 60kg x10. Oly shoes - 60kg x5, 80kg x5, 100kg x4, x2,  110kg x3, 120kg x2, 140kg x 5 sec support

85% of training max 152.5kg
130kg, 283lbs x5 @ RPE 10

rest 6 mins
115kg, 253lbs x6 @ RPE 8

Was expecting between 7-9 reps with 130kg, so a bit disappointing to only hit 5 reps...Just expected more when I did 115kg x 12 a few weeks back....
But it didn't feel super heavy, so I'm probably not that fatigued.
Still, it's the best I have squatted so far.
Puts e1Rm around 150kg

Changing things up next week and back to doing my own thing.





This group in Oly shoes - alternating sets 2 mins rest

A1) RDL - to mid shin - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 60kg x5, 100kg x3
belt/straps - 115kg 2x10 @ RPE 9  (+5kg)

Tweaked something in my rear right oblique, hurts like hell right now
Again not that hard for my posterior chain, but taxed my upper body.

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
80kg x11, x12 @ RPE 8 (+2.5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 2x12 @ RPE9

Nordic curl - natural GHR - knees on 3 inch pad,  6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 8 assisted

Glute bridge slider leg curl - BW  2x10 @ RPE 9

SSB Heel elevated Step down Oly shoes + 20kg bumper under heel.
3 sec eccentric, other leg helping on concentric - 50kg x5, 57.5kg 2x15   (+2.5kg, +5 reps)

For quad tendon

lateral leg raise 12..5kg band x 15 (+5kg)

Jefferson curl 20kg x10

Rectus femoris release with 20kg barbell in seated position, each side
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 3500+

Nice session mate.

Thanks, but it could have been better
Really need to shorten my sessions a bit, starts to drag towards the end

Need more sleep as well... next door child care centre doesn't help :/

Thursday 19th November 2020

Whole body fairly sore. Thankfully tweaked rear oblique seemed ok today.

Soft tissue work - skipped

bodyweight at home without shoes = 84.9kg


Resistance at the Home

Didn't feel like training, but I did and the session turned out good

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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

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


Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x8, BW x8
explosive - weight vest+10kg x 3x9 @RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x10, feet elevated 18 inches x5
Weight vest+10kg  x11 @ RPE 7

Straight bar dip -  Weight vest+10kg x3, BW x8 @ RPE 7 (+10kg, -3 reps)

Not too hard even with an extra 10kg

AB1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x15, 40kg x5, 60kg x3
explosive
65kg 2x10 @RPE 9  (+1rep)

10 reps hit, increasing weight next session

B2) Bench - shoulder width 14 inch grip 20kg x10, 40kg x10,
60kg x10 @ RPE 7
70kg x10 @ RPE 8.5 (at lower RPE)
75kg x7 @ RPE 9 (at lower RPE)

All loads felt much easier than last week, but I didn't try for an extra rep on 75kg.
Been trying a new progression scheme, filling out each weight to 10 reps and keeping it there as the RPE drops as I get stronger.
So they end up as a warmup eventually, and improve work capacity

C1) single leg SSB Knee over toes soleus calf raise 3.5 inch elevation - Explode up, 3 sec eccentric -  30kg x5, 50kg x5, 70kg x3
80kg 2x11 @ RPE9 (+2.5kg)

C2) Zercher Hold - with rolled towel 60kg x 5 secs, 80kg x 5 secs
100kg x 35secs, 45secs (+5kg)

60kg feels really light now, funny how it felt so heavy 8 workouts ago!

CD1) single leg SSB calf raise 3.5 inch elevation - 3 sec eccentric, 2 legs up -  50kg x5, 70kg x3
80kg x11 @ RPE9

CD2)Muscle clean and press - no hip drive, elbows tucked 20kg x8, 32.5kg x10 @ RPE9 (+2.5kg)

D3) AB wheel rollouts - legs bent x 12, leg straight x3
on feet, straight legs - 85% ROM - 3 count pause - BW x8 @RPE 9  (facing down slope, -1 rep)

Facing down slope of garage so a bit harder

D4) SSB Peterson step ups3.5 inch step - controlled eccentric - 50kg 2x15

L hang - Medium grip pull up to base of neck - BW x6 @ RPE 9

Barbell curl explosive - 20kg x10, 30kg x1,
30kg x9 @ RPE 10 (+2 reps)

Work capacity improving, as I gain reps back despite increasing weight on Zercher holds.


Miscellaneous stuff

hang from bar,  2x20 scap shrugs

Scarecrow into press - 40 degree chest supported- 5lbs x10, 7.5lbs x9 @RPE 9
Elbow on knee external rotations - 15lbs x 15 @ RPE 9.5 (+5lbs)

Lateral walks - band around knee, 11 steps each direction x3 with Iron Edge XXHeavy band x 2 sets
Jumpstretch monster mini band dislocate + stretch x a few

release rectus femoris with olympic bar

stretch

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

3000 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3200

re: RDLs taxing upper body, maybe kroc rows? you've got those high-angle BB rows in there but might not hurt to throw in kroc rows at the end of a workout like that. i used to love doing them.

Sunday 22nd November 2020

Week 66
Height - 5'8.5"
weighed - 84.7kg (-0.5)  , 186.7lbs

waist - 33.5 inches
hip = 40.5 (-1/8)
upper thigh = 25 7/8
Right calf = 15.5
Neck = 15.75
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (+0.3 )

Total loss so far - weight  20.5kg 45lbs  Waist 10 inches  BF% Tanita 10.2%

Averaged 3000+ calories this week, against a TDEE of 2800+
No changes
Going to knuckle down and start leaning down to 75kg

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did nothing yesterday

Monday 23rd November 2020

Mild tired feeling. Lower back pretty beat up.
A bit achey all over, biceps are unusually sore...

Achilles/heels feel much better vs last week post BBall/jumps.
Right side still a bit sore though

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Waking mobility work

A few 30 sec calf raise ISOs  AM and later in the day

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56 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins

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

stretches

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16 hour fast
3100+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2600+

Was actually eating about 1800 calories, but my PC is dying so I stayed up late to research parts for a replacement
Stressed me out and ate some more...

My 9 year old Intel i7 3930k 16GB system keeps boot looping, but eventually gets into Windows.... guess we are going AMD for an upgrade in my next system

Wednesday 25th November 2020

Crap sleep, but better than yesterday

Ok session given this and recent stress.
Sure smoked my quads and hamstrings without beating me up into a pulp

Resetting things up


Soft tissue work - skipped

bodyweight at home without shoes in winter clothing = 85.1kg

at home - Lower week 1

front and side planks x 30 secs each

Peterson setups 6 inch x10, Patrick step up 6 inch x10
supported ATG split squat BW x10 + 20 sec hold at bottom on last rep
Broom dislocates and overhead squat

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys -

power snatch complex x 20kg
Power snatch + 12 overhead squats, deeper each rep x 20kg

Power snatch + 3 Hang Power Snatch x 30kg, 35kg, 40kg, 42.5kg
Power snatch 47.5kg 2x2

1x power clean + 3 high hang power clean  47.5kg, 50kg
high hang power clean 55kg x2

power clean 60kg x3


Squats

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

High bar squat - belted -  Iron Edge XHeavy band around knees
bare feet 60kg x pause with 10 deep breaths, 60kg x10.  Oly shoes - 60kg x5, 80kg x5, 100kg x4, 110kg x3

4+ mins rest
no band around knee - controlled down - 115kg, 253lbs x5 @ RPE 9

all sets, band around knee
105kg, 231lbs x5 @ RPE 8
paused - 105kg, 231lbs x5 @ RPE 9

90kg, 198lbs x8 @ RPE 8.5
rest 30+ secs
90kg x 5 @ RPE 9.5

resetting my squat form Max Aita style, staying as upright as I can, while keeping back angle on the way up,  the same as on the way down.
Keep the pressure on the quads.. I squat to improve leg strength so why let them off the hook and lean forward when it gets hard?
I recently did 115kg x 12 using my old way, and half of that today, show you how much stronger my posterior chain is vs my quads.

Also used bands around the knee of most of my sets today

Will build on today each week.

<a href="http://www.youtube.com/watch?v=DrwiddA_8CQ" target="_blank">http://www.youtube.com/watch?v=DrwiddA_8CQ</a>


This group in Oly shoes - alternating sets 2 mins rest

A1) RDL - to knee cap - facing down slope of garage, hook gripped -  clean deadlifted off the floor - 60kg x5, 80kg x5
belt/straps - 80kg x15 @ RPE 7

A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 5, 30kg x5, 50kg x 5, 70kg x3
82.5kg x10, x10 @ RPE 9 (+2.5kg)

A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x10 @ RPE9

B1) SSB Peterson step up - single arm supported - 4 inch step Oly shoes
controlled eccentric - 60kg x10, x15  @ RPE 8

B2) SSB Good Morning onto toes 50kg x5, 60kg x 10 @ RPE 8

Nordic curl - GHR - knees on 2cm pad,  6 inch aerobic step + rolled yoga mat on hip.
5 tiny partial reps and 1 assisted rep to warmup
BW slow eccentric x 3 unassisted + 4 assisted

Form is now in between a GHR machine and Nordic curl, so a bit easier at the bottom when the front of thigh contacts the step and yoga mat.
But still quite hard!

lying lateral leg raise Iron Edge XHeavy band, 3 count hold at top x 15

Jefferson curl 20kg x10

Rectus femoris release with 20kg barbell in seated position, each side
stretch

---
12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese
2900 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
ate 3000+

Friday 27th November 2020

Really poor sleep and still fairly sore, plus stress, so took it easy

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Waking mobility work

ISOs - tendon health

A few 30 sec calf raise ISOs just above neutral,   AM and later in the day

Single leg heel elevated squat at 60 degrees, partially supported by other leg x 30 secs x 3
Single leg lateral wall drive x 30 secs x 2
single leg sissy squat, 50% ROM, partially supported by other leg x 30 secs x 3
single leg sissy squat, 50% ROM x 30 secs


stretches

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