Adarq.org

Sunday 27th February 2022

Erectors still sore.... but not enough to stop me deadlifting today

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Morning mobility work and upper body stretches

soft tissue work on lower and back
Finger ISO 3x 40secs

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Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 90.4kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 15 mins

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x 35 secs each side

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, then 15 sec hold at 60 degrees, no eccentric after - 10kg
6 sec Concentric to 60 degrees strap, 30 secs hold, no eccentric - x20kg, 25kg x 3 sets

B)Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, controlled up, 6 sec eccentric - BW x3, dip belt+12.5kg 3x6
felt Ok, will go up to 15kg next time

C) Kettle bell Swing - 24kg x10 warmup, 24kg 3x10
Bumped up all sets +2 reps. Feeling easy enough to toss around now

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Olys - - shoulder dislocate + behind the back press stretch drill

5 low hang power clean + 5 high hang power clean, with no foot movement x 20kg bar
5 snatch high pull +3 low hang power snatch + 5 high hang power snatch + 10 1/4 overhead squats x 20kg bar

Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x10, 80kg x8, 100kg x5,
belt, straps - 120kg x5, 140kg x5, 150kg x3, 160kg x2
belt, straps - 170kg x5 @ RPE 9 PR!!
belt, straps - 150kg x4 @ RPE 7

everything from 140kg and under is feeling quite comfortable, but 150kg and up feels so much harder

<a href="http://www.youtube.com/watch?v=co82naKsQVs" target="_blank">http://www.youtube.com/watch?v=co82naKsQVs</a>

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Alternating sets - 2 mins rest

A) RDL -  oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 125kg x8, x7 @ RPE 8 PR!!

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x6
50kg 2x10 @ RPE 8

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Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW 2x10 @ RPE 8
Side Lying Clam - hip straight, resisting the band eccentric, hold at top -  Xxheavy + heavy band 2x16 @ RPE 8 (+1 rep)

Tuesday 1st March 2022

Stress, and poor sleep, achey

Didn't feel ready to train again, so rested
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rotating sets -
Finger tip ISO  - 4x 35 secs
Single leg Wall sit, soleus calf raise ISO combo - at 60 degrees 3x 40 secs
Push up ISO - against stair railing - mid range 3x 40 secs
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Side plank ISO - partial ROM to side of lower leg - 3x30 secs
Glute bridge Hold - 3x 30secs

F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it

Wow that really really sucks! Building it up slowly, creating a context, an audience, a style, giving it work and hours... and then its gone, poof!
No reasoning given? Some kind of terms of use violation or sth?

Thursday 3rd March 2022

Still a bit achey all over

I've been babying my left patella tendon and achilles with  high rep/duration work and low loads.
tendons need >70% intensity to create structural changes.
At least after the flare up has died down.
So making changes today

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Morning mobility work and upper body stretches
soft tissue work for glutes, TFL, rectus femoris and upper body

Finger tip ISO - @ 70% effort - 3x 35 secs

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Tendon health+rehab - Upper 2, day 4 - fasted

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 91.4kg

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general mobility drills
Walking on sides of ankle, side to side ankle rocking drills

BBall ball control and dribbling drills - 9 mins


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35  secs
Front plank x 35 secs
glute bridge hold x 35secs


rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top and at 60 degrees - 10kg, 20kg
6 sec concentric, 10 sec at top, 20 sec hold at 60 degrees - x 25kg, 30kg, 35kg, 37.5kg 40kg

Mild discomfort at top on 35kg set, the rest pain free. 40kg was fairly hard

B) Side plank -  3x 30secs each side
still hard and shakey

C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 40kg z3, 50kg x3
60kg 2x3

Abs were working hard. 60kg felt fairly hard, but no pain

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rotating sets - 2 mins rest

A) Military Press - barbell - 20kg x12, x5, 40kg x3, Belt 50kg x1
Belt - 55kg x7 @RPE 9  PR!! +5kg, -3 reps
50kg x5, x5, x5 @ RPE 6/7/7

not bad, felt solid

B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused,  wider -  BW x3

Chin up, shoulder width -  BW x10 @ RPE 10 - shoulders 4 inches under bar on last rep
Weight vest+10kg x3, x3, x3 @ RPE 7/8/9

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A) Dips- dip shrugs x 20 - felt pretty hard, I guess fatigue from press
 BW x12 @ RPE 7

left shoulder hurt at bottom, so stopped it

B) Single arm dumbbell row - supported - controlled down, straps - 42.5kg x3, 42.5kg x10 @ RPE 8  (PR!! +1 rep)

Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 21 @ RPE 8

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Dumbbell Curl - 15lbs x10, 25lbs x5 (Warm up)
27.5lbs x10, x10 @ RPE 8

AB Wheel - on knees, down to floor - BW x 10, x8 @ RPE 7

Chest supported row into external rotation - 45 degrees -  dumbbells 2.5lbs x10 @ RPE 6
5lbs x15, x15 @ RPE 8

Chest supported, 3 position reverse flye - 45 degrees -  thumbs down out to side, against body palms down, palms up - 10 reps each
2.5lbs x30 @ RPE 6
5lbs x30 @ RPE 6
7.5lbs x30 @ RPE 6

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stretch

Friday 4th March 2022

Mild stale feeling, achey all over, but lower/mid traps and pecs the most sore.
Erectors/glutes/obliques pretty sore as well

left patella tendon and both achilles insertions felt no worse after yesterday.
Achilles felt ok walking upon getting out of bed.

Left quad tendon felt a bit achey though...

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total rest day

Sunday 6th March 2022

Still achey all over
Normally would have trained today, but didn't feel like it, so more rest

I have this dull ache in my inner left quad/VMO area - I kept thinking it was a VMO strain, but it hasn't healed in weeks.
I can feel it when I walk downstairs slowly, at the top of Bulgarian split squats
But now I think it's the Adductor Gracilis tendon insertion. That whole area hurts when pressed.
So it's time to rehab it, yep ISOs .....

Most quad dominant single leg work seems to bother it, narrow stance squats and knee forward deadlifts, but not Wide stance squats and sumo deadlifts

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partial Copenhagan plank ISO 3x 30secs

Nice PR's dude !!