Adarq.org

Saturday 25th September 2021

Pretty sore hamstrings, glutes, adductors and erectors. Bit sore pretty much everywhere
No drained feeling though.

Rest day

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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

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

Walk - easy, 25 mins

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stretch

Sunday 26th September 2021

Still fairly sore in my quads, glutes, adductors.

Thought my left achilles insertion had healed but alas it has not. Started feeling some minor aches on the inner part of the heel.
Although the tendon area doesn't hurt when pressed.

Had planned to go BBall and shooting/dribble, no jumping, but cold and wet day, so stayed home.
Rearranging my training days, so restarted the cycle early today.

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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 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
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

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rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12, 50kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

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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, SSB 30kg x5, 50kg x5, 70kg x5, 90kg x3
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x9  @ RPE 7.5

Stopped on the 9th rep, second set, where there was a slight hitch on the way up, with lots of burn in my quads. That tells me my quads are maxed out.
Had a few reps in the tank, but would be leaning over more to use my hips to get it up.
Only want upright, quad focused reps.

A2) SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Reverse lunge definitely feels harder than the split squats I had been doing with the same weight.

B) Pullups - Hang and 20 scap shrugs, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x1,  2x7 @ RPE 8
parallel grip, shoulder width -  x6 @ RPE 9

First set was flying up, hit shoulders on the bar, the rest not so much.
Overall felt hard, so likely needed that extra days rest I would have had if I went to BBall as planned.

C1) Dip - dip shrugs x 20, BW x14 @ RPE 9 (+2 reps)
+10kg weight vest x 8 @ RPE 9

C2) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x8, 37.5lbs x8 @ RPE 9  (+2.5lbs -4 reps)
35lbs x9 @ RPE 9

fatigued from Dips, so had to drop weight.

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Glute bridge, slider leg curl - BW x10
20lb dumbbell on hip -  2x8 @ RPE 8 (+2.5lbs)

the weight of the dumbbell pushed my heels into the floor and compressed my achilles... felt a bit achey... so I might need to drop these :/

Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 10, XXheavy + heavy band x8, x10 @ RPE 8
Jefferson curl - 20kg x10


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stretch
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs

Tuesday 28th September 2021

Hamstrings and lower back felt trashed after last workout, but today not much soreness.
Body is starting to adapt to the frequency of stiff legged deadlifts

Both achilles insertions responding well to the change in calf raise work/loading - dropping intensity much lower.
Left quad tendon felt really sore when I woke up this morning for some reason, but then it went away when I warmed up for workout..weird, and now it's like back to usual

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch

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Tendon health+rehab -  fasted - day 3

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

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 10-20 secs each till 1min
Shoulder dislocates x10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

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

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
ISO - 30 sec 40kg x 2 sets
controlled up, hold at top, 3 sec down - 40kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

last session worked well, so more of the same. It seems I have been going too heavy. Dropping the loads back down 40kg and slowly go back up.

C) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 20kg x5, 40kg x5, 60kg x5, 80kg x3, 100kg x1
5 sec down, 2 sec up - 105kg x5 @ RPE 8
3 sec down, controlled up - 105kg x10  @ RPE 9  (+1 rep)

second set, 9th rep felt easier than 2 days ago, so went for the 10th rep, and it was good, just moderate amount of strain and form stayed solid.
Short term goal achieved. e1RM is about 145kg
Taking a lesson from my calf raises, I will drop the loads back down to 60kg and build back up 2.5kg a session, so in 6 weeks I will be back to 105kg
And hopefully be stronger with it as well, while weighing around 81kg. Should be close to 2x bodyweight

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 8 

Rev lunges will continue to use 50% of what I have on the squat

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A) High angle rows - 20kg x12, 60kg x5, 67.5kg 3x11 @ RPE 9 (+1 rep )

B1) Deficit Pushup - hands on Powerblock dumbbell handles - on floor x 8, feet elevated 20 inches 2x19  @ RPE 7  (+3 reps)

WTF, got to 19 reps and was so shocked to find I still had a few reps in the tank... probably should have kept going!
The 20 rep set I did yesterday on the floor was way harder than the feet elevated 19 reps I did today!

B2) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x13 @ RPE 9 (+3 reps)

Even after the pushups, I still gained 3 reps over last week!
So e1RM is around 95kg now. Should be over 100kg soon.

C) Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 20, XXheavy + heavy band 2x16 @ RPE 8

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Jefferson curl - 20kg x10 + 30 sec hold at the bottom


stretch
pullover thoracic spine/lat stretch with 20lb dumbbell x 90 secs

Thursday 30th September 2021

Glutes feeling deep down bruised.
Last day of this week, planning to rest tomorrow and head to BBall courts of Saturday.

All tendons feeling the same or better after yesterday - so loads and methods used all appear to be positive.
Both Achilles insertions felt decent straight out of bed this morning, no limping needed till they warmed up.

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch

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Tendon health+rehab -  fasted - day 5

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill and lateral ankle stretches
40% ROM sissy squats x 30

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 10-20 secs each till 1min
Shoulder dislocates x10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

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
Overhead squat - slow tempo 10kg x5, 20kg x5

OH squat feeling way easier now, no tension on shoulders/pecs, at least in oly shoes.

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rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 10mm elevated, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg 2x12 @ RPE 7

B) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled, hold at top - BW x20, 30kg x20,
controlled up, hold at top, 3 sec down - 40kg x 12

C1) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 40kg x5, 60kg x3, 80kg 2x3, 100kg x1
3 sec down, controlled  - 105kg x11  @ RPE 8.5  (+1 rep)

Up 1 rep from 2 days ago, and lower RPE, maybe 2 reps in the tank, although I did skip the usual super slow tempo 5 rep first set.
That puts e1RM around 150kg. Enough strength for a 29 inch vertical and 32-33 running jump at current bodyweight in shoes of 85kg, if I could actually jump at max effort that is....
Still feels as hard as hell for a 12RM weight!

last day at 105kg for a bit, will drop back down to 60kg and work back up 2.5kg each session.
Hopefully I will hit 105kg x 15 by the time I get back, putting me over 2x bodyweight e1RM of 170kg, 375lbs when I reach 81kg by then.
Good for a 33 inch vertical and 36-37 inch running jump for me, and 105kg/235lb high catch power clean

C2) Low bar squat  - oly shoes - 5 sec down, 2 sec up  - 40kg x3, 60kg x3, 80kg 2x3, 100kg x1
controlled - 105kg x10 @ RPE 9

The main set was brutal after the high bar squat sets, I should stopped way before 10 reps, quads were brutalized on the last rep.
Rack felt good though. Improved shoulder health and ROM has made things quite comfy

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x6, 55kg x 12 @ RPE 9 


session highlights of squats and bench - mind the COVID lockdown hairstyle



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A) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg 2x3, x15 @ RPE 9 (+2 reps)

Nice, gained 2 reps from 2 days ago, putting e1RM so damn close to 100kg...
It felt pretty heavy though, so I did those 2 triples to warm up more.

B) Inverted row - bench press height bar -  BW x15, x 19 @ RPE 10
C) Dumbbell curl - 17.5lbs x8, 27.5lbs 2x12 @ RPE 9

Ivanko super gripper - 92lbs x10
left hand - 109lbs x8 @ RPE 10, 101lbs 2x15 @ RPE 9
right hand - 109lbs x9 @ RPE 8, 101lbs 2x15 @ RPE 7

Way weaker this week, probably due to fatigue from exercises before.

Scarecrow W external rotations- 10lb dumbbell x12, 15lbs 2x12 @ RPE 7
Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
Jefferson curl - 20kg x10, 25kg x10 + 30 sec hold at the bottom

Saturday 2nd October 2021

Really sore forearms, but not too bad anywhere else.
Body is starting to adapt to the current setup

Easy active rest day, BBall tomorrow

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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


Calf Raise - 2 legs - BW x 15
controlled up, hold at top, 3 sec down - single leg - BW 3x15

Testing out full range, fully stretched calf raises on Achilles. Left side was fine, and right side seemed OK, no compression pain against the back of heel bone.
Even though right side is not fully healed yet, I think this needs to be done sooner or later to get it back to 100%
See how they feel tomorrow. If OK will slowly progress the load

Step Down ISO - holding off leg 4 inches below step - BW 3x45 secs

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Walk - easy, 25 mins - middle - backwards walking up 20 degree slope x 2mins
Got rained on, so walked a bit faster...
Brisk walk up a sloped road felt like a breeze thanks to 20 rep Stiff legged deadlifts!

Sunday 3rd October 2021

Really sore all over today, it's like a delayed DOMs kick in!
Especially my adductors and posterior chain.

Both Achilles didn't feel too bad from yesterday

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bodyweight - without shoes = 84.8kg

BBall practise + jumps @ Mowbray Public School outdoor courts - 50 mins

1) 15 mins dribble and ball control drills
2) shooting etc
3) 10 or so 90% effort jumps
3) 3 series of low intensity 30 pogo jumps, prime times, march skips, lateral skips with arm swing, backwards jog, and snake sliding foot dance move practise

Went to another court, Mowbray Public School with it's 4 hoops, finally I can practice in peace.
Achilles mostly felt fine, just some minor aches from right side when jogging

I measured my reach today, while fully warmed up, in shoes. stretching as hard as possible and it was 90 inches or 7'6". 2 inches higher than before.
So I think all the stretching, mobility and soft tissue work has improved my reach!
On the plus side, it means I only need to jump 30 inches to touch rim, and 41 inches to dunk off the dribble.
On the other hand I'm now jumping 2 inches lower than I thought....

And my arms are short for my height, 5'8.5", when I deadlift, the bar is right at my groin.
5'7+" wing span, less than my height
In the past when I have compared standing reaches even some 5'5"-5'6" guys have reaches 3 inches higher than mine
I see some 5'10" folks with 7'6" reaches,... ahh no way they have the same reach as me....

I wasn't supposed to jump today, but I couldn't resist....
Did a few fairly hard 3 step approach ones, and more standing 1 and 2 handed. No pain on these, but a few of the medium effort single leg layups did hurt my left upper patella  bit.
Highest jump I touched base of fingers on the 9.5 feet backboard, so 9'9.5" touch for a 27.5 inch jump.
And 26 off a short step. Maybe 24 standing, but I didn't measure these.

So I'm jumping 5 inches below potential, due to soreness, fatigue from strength work, and lack of practice.

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stretch

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6 hours later

Leg extension ISO - 60 degrees against bottom of bed @70+% effort - 2 legs x 45 secs, single leg  3x 45secs
Single leg Calf Raise - on floor, controlled - BW 2x20

Just consider that the extrelemely violent and forceful act of jumping was already juicing out whatever stretch margin exists in your spine. So maybe those 2 extra inches of reach were always there when you were jumping, you are now seeing them in normal measurements too because of the stretching.

Maybe, but I found I couldn't touch the back of hands on a wall when standing against a wall before thanks to poor thoracic mobility, posture etc.
By a good 4 inches. And trying to do so would cause shoulder pain.
Now I can do it without pain.

So I would think jumping as I w as before and trying to hit max reach would cause pain, and the body would probably avoid getting into the range.