Adarq.org

Tuesday 5th October 2021

Mild drained feeling, from the pullups I think...
Whole body is damn sore.... especially my Quads/VMO, hamstrings, glutes and lower erectors.
Even with such sub-maximal squat work, maybe due to such high reps.

Achilles feeling decent, so I will continue doing what I did yesterday
No twinges during dribbling drills and felt even better late at night

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Morning mobility work and upper body stretches

Pre workout - Hip flexor, rectus femoris and TFL stretch
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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
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

BBall ball control and dribbling drills - 30 mins

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Tendon health+rehab - fasted -  Day2
10G beef gelatin + 1g vitamin C one hour before session

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 secs each till 1min
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20

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Spanish squat ISO - at 60 degree knee angle - 3x35 secs
Sissy Squat ISO - 2 legs at 50% ROM x 30 secs
Single leg at 40% ROM - 2x 30 secs

KettleBell swing - 30lbs x10, 35lbs 3x10

SSB Good morning - 30kg x10, 50kg x3, 55kg x20

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20
High angle row - 42.5kg x20
dips - feet assisted - BW x20
Single arm dumbbell row - supported - 35lbs x 20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x10, 5lbs x10
3 axis band horizontal wall slide - single arm - Rogue mini light band x24 each arm

High angle rows and press starting to feel easier, so an increase next week looks to be on.

Added single arm dumbbell rows, so I'm now pushing and pulling in all 3 axis
Full range and strict, but still a bit on the easier side, so will use 40lbs next time.

I think this might be the missing link to getting my pullups to move up easier
Back in my early 20s during my 1 year HIT bodybuilding stint, all I did was bench, pullups and these single arm dumbbell rows for my upper body.
And after starting on lat pulldowns until I got to bodyweight and then switching to pullups, done 4 count up, and 6 count down as per HIT slow tempo reps, I just kept getting stronger on them every session, a single set to failure, 3 times a week until I was doing 10 reps like that with 80lbs attached, while weighing around 70kg, 230+lb total weight.
If muscle memory is a thing, I sure have been struggling, relatively speaking,  to get my pull ups to go up, so these dumbbell rows are the only other thing that I'm not currently doing.
Funny thing is, I was also using a 80lb dumbbell on these rows back then, in the same slow tempo.
Maybe 30 years is too long for muscle memory to stay around

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bar hangs - pull up grip 3x30secs

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

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6 hours later

Wall sit - 2 legs at 60 degrees 2x 45 secs
Leg extension ISO - 60 degrees against bottom of bed @70+% effort - single leg  3x 45secs

Thursday 5th October 2021

Pretty sore Quads/VMO, hamstrings and pecs

Achilles feeling incrementally better. Right side does not appear to be getting inflamed from the full range calf raises, so it is likely no longer swollen and compressing on the heel bone.

Good energy in today's session felt strong
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Morning mobility work and upper body stretches

Pre workout - Hip flexor, rectus femoris and TFL stretch
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general mobility drills
side leg raises x 20 each leg
40% ROM sissy squats x 30
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

BBall ball control and dribbling drills - 20 mins

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Tendon health+rehab - fasted -  Day4
10G beef gelatin + 1g vitamin C one hour before session

Walking on sides of ankle, side to side ankle rocking drill
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 secs each till 1min
Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band (heavier) - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
Wall tib raise - x20

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Alternating sets - 1 mins rest

A1) Spanish squat ISO - at 60 degree knee angle - 2x30 secs
A2) Sissy Squat ISO - 2 legs at 50% ROM/90 degrees  2x30 secs
Single leg at 40% ROM - 2x30 secs

B) Seated hip push against strap around lower thighs/upper shins @70+% effort -
Seated x 30 secs
Seated, torso at 45 degrees  x 30secs
Standing x 30 secs

C) KettleBell swing - 30lbs x10, 35lbs 2x10, 40lbs x10

40lbs was borderline too heavy, just stresses my forearms and upper back a bit more.
Lower back and posterior chain is fine.

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SSB Good morning - 30kg x10, 50kg x3, 55kg x1, 55kg x20

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20
High angle row - 42.5kg x20
dips - feet assisted - BW x20
Single arm dumbbell row - supported - 37.5lbs x 20 (+2.5llbs)
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20 - left hand close to failure, I think due to extra fatigue from the newly added dumbbell rows

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5lbs x20
Scare crow W external rotations - 10lbs x 20
3 axis band horizontal wall slide - single arm - Rogue mini light band x25 each arm

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bar hangs - pull up grip 3x30secs

pullover thoracic spine/lat stretch with 15lb dumbbell x 90 secs
stretch

Saturday 9th October 2021

Moderately sore all over
rest day. Probably raining tomorrow, so either active rest or start training again...

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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

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Walk - easy, 30 mins - middle - backwards walking up 20 degree slope x 2mins

Sunday 10th October 2021

Slept in, late rain, so skipped BBall today

Right Achilles flared up a bit from last session, so regressing back...

Still fairly sore all over, but feeling fresh so back into another week of training

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Waking mobility work and upper body stretches
Soft tissue work for selected areas

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Tendon health+rehab -  fasted -  day 1

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
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
Shoulder dislocates x 10
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

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rotating sets - 1 mins rest

A) Calf raise - arm supported, 1cm elevated, in oly shoes -  controlled up, hold at top, 3 sec down - single leg BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x SSB 40kg, x 50kg, x 70kg, 80kg, 85kg, 85kg
single leg - 3 sec up, hold at top, 3 sec down - 10kg dip belt x15

trying out with 2 legs

B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 2x10 @ RPE 9 (+1 rep)

C) Single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,


D) Squats - 5 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 27.5kg x5, 32.5kg x5 (+2.5kg on top set)

High bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x5, 67.5kg x5
2 sec down, controlled up - 67.5kg x25 @ RPE 7  (+2.5kg) PR!!

PR by default, as first time doing a set of 25 reps on squats
That took 80 secs
I cued just dropping down and pushing knees forward instead of my usual outwards and that made the squat so much more relaxing, with zero lower back pump.
Form as solid all the way through even with no belt.
Phone app rep calc says I can do 105kg x15 now, we shall see in a months time as I continue to ramp up
And I had a few reps in the tank, so maybe even as high as 20 reps by then....

Low bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x5, 67.5kg x5
2 sec down, controlled up - 67.5kg x20 @ RPE 7

Safety Squat bar - oly shoes - 3 sec down, 2 sec up  - 40kg x10

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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 32.5kg x20 @ RPE 6

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A) Stiff legged deadlift -  20kg x10, hook-gripped, controlled down, dead stop - 60kg x10, 70kg x10, 80kg x10
straps, controlled down, dead stop - 80kg x12 @ RPE 8

ending the 20 reps run now, but even 10-12 reps is still quite hard after the 20+ rep squats

B1) Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1,  x9 @ RPE 9 (+1 rep)
parallel grip, shoulder width -  x9 @ RPE 10 (+1 rep)
Dead hang/paused - regular grip. wider - BW x6 @ RPE 9

Dang, 10 reps within sight!
Touched shoulders on bar handles on 8th rep, 3 inches short last week, and 2 inches short on 9th rep, but lower RPE than 8th rep last week.
First 5 reps just flew up.
I think those single arm dumbbell rows I added help quite a lot.

B2) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x5,
70kg x11 @ RPE 10
3 sec eccentric - 70kg x 6 @ RPE 9
6 count down, 3 count up - 50kg x10 @ RPE 9.5

As I figured, benching 3 times a week in my current setup won't work
So I will just bench on this day once a week. Increased the volume to make up.
The pushups, dips and press on the other days will help out.

Also added in slow tempo sets - which greatly improved my form and hammers the pecs way harder, vs just mostly triceps with my shoulder width grip
These worked very well for me in my early 20s, where I got to 100kg for slow reps of 10 after only 1 year of training.
One set to failure 3 times a week... No arch or leg drive either.
Rep calc puts my e1RM around 140kg back then, and I only weighed 68-70kg, using the same shoulder width grip!
This is where my short arms help out :p

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Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8

Scarecrow W external rotations- 3 sec eccentric, controlled up - 2.5lb dumbbell x20, 2.5kg plate x20, 7.5lbs dumbbell x 20

Tuesday 12th October 2021

Medium aches all over and sore glutes once again from the Good Mornings

Right achilles felt even better

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on whole body
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

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
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
Shoulder dislocates x 20
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 20 inch bench - x 30secs each side
Front plank x 30 secs
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs

---

rotating sets - 1 mins rest

A) Calf raise - arm supported, 1cm elevated, in oly shoes -  controlled up, hold at top, 3 sec down - single leg BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x SSB 30kg, x 50kg, x 70kg, 85kg, 90kg, 90kg
single leg - 3 sec up, hold at top, 3 sec down - 13.5kg dip belt x15 (+2.5kg)

+5kg on ISO top sets

B)Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW 3x10
Whoops forgot to do these....

C) Single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,

Also tried some seated calf raises with a 40lb and 60lb dumbbell on the knee x 20 reps, ehhh just not heavy enough

D) Squats - 5 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 30kg x5, 35kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement

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rotating sets -

A) High bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x6, 70kg x5
3 sec down, controlled up - 70kg x22 @ RPE 7  (+2.5kg)
5 sec down, controlled up - 90kg x1, 105kg x1
3 sec down, controlled up - 90kg x15 @ RPE 10

3/10 left quad tendon pain on the 105kg single


B) Low bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x5
5 sec down, controlled up - 70kg x5 @ RPE 6.5

Felt some twinges in my right elbow/forearm tendon, so will bail on these...
Replace it with SSB

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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 35kg x20 @ RPE 7 (+2.5kg)

3/10 left quad tendon pain on the first 5 reps

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A) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 70kg x10,
straps 80kg x15 @ RPE 8

B) Dip - dip shrugs x 20, BW x6
+11kg dip belt x 10 @ RPE 8 (+1kg)
11kg x10, x9 @ RPE 9

Switched from weight vest to dip belt, and the plate kept hitting the bench/dip unit I was using... then turned the other way around for the other sets

C) High angle rows - 20kg x12, 60kg x5, 70kg 2x8 @ RPE 8 (+2.5kg, -3 reps )
80kg x 7 @ RPE 9

Was too lazy on the third set to change the weight from my deadlifts, and only expected to hit 4-5 reps, WTF hit 7 reps...

Thursday 14th October 2021

Glutes/adductors deep down bruised feeling from the good mornings, plus right side of my lower back feeling a bit iffy, so I will drop them from my off days.
Hammering my lower back 5 days in a row probably isn't the smartest idea...
Upper body is pretty sore as well.

left quad tendon didn't seem to suffer too much from all the stuff I added yesterday, that would cause discomfort

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on whole body
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
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis
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 x20

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
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 - 1 cm elevated, in oly shoes -  BW x20,
2 legs - 30 sec ISO at top + 30 sec ISO at neutral x 50kg, x 70kg, x 90kg
Single leg - 30 sec ISO at top + 30 sec ISO at neutral x 70kg x 2 sets

controlled up, hold at top, 3 sec down - 16kg dip belt x15  (+2.5kg)

So the 2 legged ISO was just too much holding the heavier loads for 1 min, so I switched back to single leg
90kg on 2 legs just doesn't seem to be enough load for the Achilles/calves.
Although 70kg on single leg is quite a big load jump... no pain though, but it was fairly hard

B)Wall Tibialis raise -  BW x20
in oly shoes - 3 sec eccentric - BW 2x9, x6 @ RPE 9

B)single leg, bent knee soleus calf raise - arm supported - 1cm elevated, in oly shoes -  BW x20,
controlled up, hold at top, 3 sec down - 16kg dip belt x15  (+2.5kg)

D) Squats - 5 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 30kg x5, 37.5kg x5 (+2.5kg on top set)
5 high hang power cleans before each set - with no foot movement

High bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x5, 72.5kg x5
3 sec down, controlled up - 72.5kg x22 @ RPE 7  (+2.5kg)
5 sec down, 3 secs up - 100kg x1
3 sec down, controlled up - 100kg x11 @ RPE 9.5

2/10 left quad tendon pain on the 100kg single
Thought I had the 11th rep of 100kg OK, but my quads just ran out of gas suddenly on the way up
No leaning forward though. These slow tempos have cleaned up my form so much.
next session I'll just do 2 sets with 75kg instead of the heavier stuff

Safety Squat bar - oly shoes - 6 sec down, 3 sec up  - 40kg x5

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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 37.5kg x16 @ RPE 6  (+2.5kg)

decided not to go to 20 reps today...
2/10 left quad tendon pain

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A) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x12,
straps 90kg x12 @ RPE 8

B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x6, 35lbs 2x12 @ RPE 9  (+2 reps )

C) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 65lbs x12 @ RPE 8  (+1 rep)
6 sec down, 3 sec up - 65lbs x 7 @ RPE 9

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Dumbbell curl - 17.5lbs x8, 27.5lbs x14 @ RPE 10 (+1 rep)
6 sec down, 3 sec up - 25lbs x 6 @ RPE 10

solid improvement considering the fatigue from all the exercises, like rows before this.

Ivanko super gripper - 92lbs x8, 101lbs x2
left hand - 101lbs x9, 8, 7 @ RPE 10
right hand- 101lbs x9, 8, 7 @ RPE 7

Numbers well down, I think just due to fatigue from all the slow reps of the previous exercises

Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8
forgot to do these.... :/

Saturday 16th October 2021

Still some soreness all over

Achilles and Patella/quad tendons all feeling much better thanks to the ISOs I did last night



Last Night

Wall sit - 2 legs at 60 degrees  1 min x2, 90 degrees 1 min x4

Soleus Wall Sit calf raise ISO - single leg - knee at 30 degrees - 1 min x 5 sets

Don't know why I didn't think of this sooner. Allows you to work the Soleus/achilles pretty hard without fatiguing the quad too much unlike the standing bent knee calf raise.
A lot more stable as well. The further your feet is from the wall the harder it is.
Extra load can be added via a dip belt
I think I will also do the isotonic version like this as well vs bent knee with an SSB
Although placing my SSB across my thigh and doing single leg seated calf raises might also work...

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Morning mobility work and upper body stretches
TFL, rectus femoris and hip flexor stretch

----
Tendon health+rehab -  fasted
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills

split squat ISO on balls of feet, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards

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rotating sets - 1 mins rest


A) Wall sit - 2 legs at 90 degrees 1 min x 4 sets
B) Soleus Wall Sit calf raise ISO - single leg - knee at 30 degrees - 1 min x 4 sets
C) Overhead kettlebell walks - single arm - 30 secs x 5lbs, 10lbs, 15lbs x3 sets
D) Single leg calf raise ISO - dip belt - 1 min ISO x11kg, x21kg, 31kg x 3 sets

stretch

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6 hours later

Wall sit - 2 legs at 60 degrees x 1 min, 90 degrees, 1 min x 3 sets
single leg - 60 degrees, 1min x 2 sets

Soleus Wall Sit calf raise ISO - single leg - knee at 30-45 degrees - 1 min x 4 sets