Adarq.org

Tuesday 8th March 2022

Erectors finally feeling better. Glutes, glute medius and obliques pretty sore from all the stuff I did yesterday.
Upper back, pecs, biceps, quads and calves as well

Patella and quad tendons feeling ok, same for achilles

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Finger tip ISO  - 4x 35 secs
Single leg calf raise - slow, constant tension, on floor - BW 2x20

lat stretch - over and under close grip - quite a lot of tension

like at 0:36 of this video
<a href="http://www.youtube.com/watch?v=Ccfol1c3E4A" target="_blank">http://www.youtube.com/watch?v=Ccfol1c3E4A</a>

Thursday 10th March 2022

Erectors still sore... and mild aches all over

Achilles insertion felt much better out of bed this morning, and no discomfort walking downstairs for the first time in the last month.
Finger tendon also improving - much less pain now when pressed.
Left Adductor Gracilis tendon insertion slightly better

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Waking mobility work and upper body stretches

Finger tip ISO - 4x 30 secs

soft tissue work for feet, adductors, outer quads, glutes and upper body

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Tendon health+rehab -  fasted -  Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 91kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20

BBall ball control and dribbling drills - 18 mins - decent, good energy and aggression

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 35secs each side

rotating sets - 1 mins rest

A1) Leg extension ISO, single leg - 10 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x25kg
10 sec concentric, 10 sec hold at top, then 30 sec hold at 60 degrees  - 30kg x3 sets

felt good, but 1/10 left patella tendon pain on the first 30kg set concentric.

A2) Leg extension, single leg - 6 sec up and down - 30kg x6 @ RPE 9
Pretty hard and started to shake a bit on the last few reps.

Adductor straight leg ISO, against bench:  3 x 30 Seconds @RPE 7

kinda like a Copenhagen plank, but bottom leg is bent and I rest my upper body on the ground

C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 60kg 2x2

BW and 30kg sets, normal concentric. No discomfort on any set
60kg sets pretty hard

D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs

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A) High angle rows - 20kg x15, 40kg x12, 60kg x12, 80kg x4
deadlifted off the floor to start -
straps  - 85kg x11 @ RPE 9   PR!! +1 rep
straps  - 85kg 3x6 @ RPE 7/7.5

Time to go up in weight. Most likely 90kg which is a bit above my bodyweight.
Hope that means pullups will start to feel easier...

B) Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x10, 70kgx3, 80kg x3, 90kg x2
100kg x3 @ RPE 10 (PR!! +1rep)
80kg 3x6 @ RPE 7/7.5

That puts my e1RM around 110kg

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rotating sets - 1 mins rest

A) Dumbbell curl - 15lbs x12, 25lbs x6, 30lbs x 12 @ RPE 8.5 (PR!! +3 reps)
35lbs x 7 @ RPE 9  PR!!

Dang man, 30lbs felt so much lighter than usual. 35lb dumbbells finally reached, which is quite a jump from 30lbs with my Powerblock set.
No 2.5lb increment between 30 and 35lbs

B) Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 9  (PR!! +3 reps)

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Chest supported row, external rotation- 45 degree angle, hold at top - dumbbell 5lbs  2x10 @ RPE 7
super set  -
Chest supported, 3 position reverse flye: - hold at top - 5lbs x 6 reps each, x 2 sets @ RPE 7

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stretch

Saturday 12th March 2022

Big reduction in soreness, erectors finally feeling decent again

Picking up a second hand full PowerBlock dumbbell set I purchased on Ebay, tomorrow.
1-41kg (2.5-90lb) set vs my current 2.5-70lb set.
Selling my partial set for almost the same price, so a gain.
New set is in kg, while my current one is in Lbs, which will take a while to get used to....



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Morning mobility work and upper body stretches

soft tissue work for upper body and glutes/erectors

rotating sets -
Finger tip ISO  - 4x 35 secs

Partial Copenhagen adductor ISO - 3x30secs
Adductor Squeeze ISO - bent knee over swiss ball - at 70% effort - 3 x 30secs

Sissy squat hold - 2 legs at 60 degrees - 3x 50 secs
single leg, with other leg on floor - 3x 30secs

Single leg calf raise on step - down to neutral, slow tempo - BW x 14, x12

Combo lat stretch - over and under close grip and Finger ISO - 3x30secs
Partial combo couch/TFL stretch

Monday 14th March 2022

posterior chain a little achey from yesterday, right side erectors in particular, or something deep inside the back there.

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Morning mobility work and upper body stretches

soft tissue work on lower body and upper back
Finger ISO 4x 35secs

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

Bodyweight in shoes = 91.8kg

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

BBall ball control and dribbling drills - 10 mins - felt a bit meh

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, 10 sec hold at top, then 20 sec hold at 60 degrees - 15kg
6 sec Concentric to 60 degrees strap, 30 secs push @70%, 4 sec eccentric - x25kg, x25kg, x30kg

3/10 left patella tendon pain on the push against the strap on the two 25kg sets

B) Adductor straight leg ISO, against bench:  3 x 30 Seconds @RPE 7

C1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3
C2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - 50kg x3, 55kg x2
10 sec hold at top, 6 sec eccentric  - 60kg x6, 65kg x6

fairly hard

D) Kettle bell Swing - 24kg 3x10

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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 + 3 high hang power snatch + 10 1/4 overhead squats x 20kg bar

Sumo Deadlift - flat shoes, hook-gripped, controlled eccentric - 60kg x10, 80kg x8, 100kg x5, belt 120kg x5, belt and straps 140kg x5
belt, straps - 150kg 4x4 @ RPE 6-7

Late at night, had to lower under control, felt a tweak in my right side oblique area on one eccentric...
Will try and not train too late in the future so this doesn't happen again.
Lowering deadlifts is not worth the risk

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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 120kg 2x8 @ RPE 8

pretty hard after the controlled eccentric sumo deadlifts

B1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW 2x12 @ RPE 8 (+2 reps)
B2)  SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x10
50kg 2x11 @ RPE 8 (+1 rep)

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SSB quarter squats - controlled, paused - 20kg x10, 50kg 3x10
Can feel my left lower adductor area ache a little - could either sartorius or gracilis tendon.

Bodyweight squats - full range - BW 2x10
no pain

Wednesday 16th March 2022

right side of lower back/erectors pretty sore so resting up till it feels better
Upper and mid traps also pretty sore.

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Finger tip ISO  - 4x 35 secs

Adductor Squeeze ISO - bent knee against foam roller - at 70% effort - 3 x 30secs

Sissy squat hold - 2 legs at 60 degrees - 2x 30 secs
single leg, with other leg on floor - 3x 30secs

Single leg calf raise ISO on step - at neutral, slow tempo - BW 3x 40 secs
max extension plantar flexion - at 70% effort 2x 30secs

Partial combo couch/TFL stretch

6 hours later -

Split Squat hold - supported - for gracilis tendon, at 60 degrees - 5x45secs
Since it hurts at the top of a Bulgarian split squat, why not just hold it in the same position.
I think it would load it enough, for now.

Friday 18th March 2022

Sore all over - quads/VMO, glutes, hamstrings, calves, traps, pecs, biceps the most

Achilles felt decent after yesterday - no flare up from the few hops and skips I did, even though I still get an ache when walking when cold.
And pressing directly into the achilles insertion does ache a little, so there is still damage remaining but does not seem to impair function

total rest day

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My brother came around and talked up about his change to a Carnivore diet.

He has lost 10kg over 7 months, without any change in lifestyle, he doesn't exercise and was an obese heavy smoker
He said all his joint inflamations, dermatitis and skin issues have gone.

He only eats 2 chunks of steak once a day and is good and full for 24 hours....

So the benefits of fasting combined

Yeah Jordan Peterson and his daughter swear by the carnivore diet that got rid of a whole bunch of problems for them. I mean if you only eat meat you are technically keto as well and that might be accounting for the weight loss. Honestly eating meat is the best part of keto so i could see myself going carnivore if i thought it would be useful

It's just a lot lower calories overall for the weight loss, considering he was eating whenever and whatever he wanted before

Sunday 20th March 2022

Had planned to train today, but I woke up late from my afternoon nap, so canned that
Still feeling fairly sore so maybe for the better.

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Morning mobility work and upper body stretches

Finger tip ISO  - 4x 35 secs

Hybrid Sissy squat/Peterson step up hold - on 8 inch step, pushing down at 70% effort - 3x 30 secs

These used to be really painful on the left quad tendon, and right glute medius tendon.
Nothing today, but still feels pretty hard


Starting to get that urge to visit a BBall court...
I also need to start leaning back down again. I have to drop 18kg of fat!