Adarq.org

Tuesday 22nd March 2022

Erectors still a bit sore...

I don't think the adductor work I have been doing is targeting then tendon ache in my inner left leg lower quad area.
But any sort quad dominant single leg squat pattern does seem to make it ache in the upper part of the ROM.
And walking downstairs
So I will try and load it with split squat holds in that knee angle.

----
BBall practise session at WLC outdoor courts - 38 mins

went to the outdoor BBall courts today, and my achilles are not ready.
I just did dribbling stuff and low effort shooting, and so very slow small jogs.
Both achilles insertions felt sore, but not flared up after the session...

And I'm sunburnt to boot... on my arms and shoulders.. ugh

Patella tendon felt decent apart from one instance where I felt my left inner, upper part of the patella tendon give some 4/10 pain from a  sudden contraction

Tendon health+rehab - Day 3 Lower 2

Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20


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- x35 secs each side - less shakey now

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 15kg
6 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degree, slow eccentric - 20kg, 25kg, 30kg, 32.5kg

No pain. 32.5kg was fairly hard

B1) SSB Calf Raise - single leg - 1 cm elevated in oly shoes, controlled up, 10 sec hold at top, 6 sec eccentric, 10 sec hold at nuetral - BW x3, 30kg x2, 50kg 2x2
B2) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec eccentric - 60kg x5, 65kg x4, 70kg x4
70kg fairly hard

---

Alternating sets - 2 mins rest

A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  free standing warmup BW x10
BW x13, x12 @ RPE 8  (+1 rep)

A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x7, x7 @ RPE 8/9

B) Leg Curls - end of unit elevated 5 inches - 15kg x12, 25kg x10
controlled- 32.5kg 2x8 @RPE 8

C) High angle barbell row - 20kg x20, 40kg x10, 55kg x20 @ RPE 7  PR!! +2.5kg

---

Pull up, feet assisted: BW x 20 @ RPE 7
Dumbbell Curl - 15lbs x10, 25lbs x17 @ RPE 8 PR!!

SSB Split squat ISO - arms supported, at 60 degrees - BW x 20secs  30kg 2x 30secs
fairly hard, crazy quad burn.

Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x12, 62.5kg x19 @ RPE 8

Didn't quite get to 20 reps, but the right side of the bar kept hitting the safety pins, which threw me out... I set it too high

Chest supported row, external rotation, into press - 30 degree angle - 1.25kg plates  x10 @ RPE 6
super set  -
Chest supported, 3 position reverse flye - 30 degrees -  out to side, against body palms down, palms up - 10 reps each
hold at top - 1.25kg plates x 30 @ RPE 5

Saftey Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 40kg x10
50kg 2x10
60kg 2x10 @ RPE 8
70kg 2x8 @ RPE 8

Full range today, and pain free, good form. No upper body rounding.
These used to make both my patella tendons ache, no discomfort today.
Felt hard though, as hard as front squats, but without the upper body discomfort.

Still alternating oly shoes each set
They all feels so different and subtle change your form





----
stretch

Thursday 24th March 2022

Still sore

Right middle finger tendon feeling much better. Big reduction in pressing pain.
Both Achilles settling down

----
Morning mobility work and upper body stretches

Finger tip ISO  - 4x 40 secs
Sissy squat hold - 2 legs 3x 40secs
single leg, with other leg on floor - 3x 40secs
Calf raise hold, single leg - stretched - 4x 40secs

Saturday 26th March 2022

Still fairly sore all over.
feeling jet laggy, due to change in sleep patterns

Achilles back to current baseline.
And it I can get back to calf stretching as both achilles insertion no longer hurts when in that stretched position with just bodyweight.
So the tendon is no longer swollen and compressing on the heel bone

----
Waking mobility work and upper body stretches

Finger tip ISO - 4x 30 secs

soft tissue work for whole body

---

Tendon health+rehab -  fasted -  Upper 1, day 4

Bodyweight with shoes - 91.2kg

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 - 5 mins - 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 35secs 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 x 15kg, x20kg
3 sec concentric, to strap at 60 degrees, pushing at 70+% effort for 30secs  - 30kg x3 sets

3/10 pain for a few secs on left patella tendon on the 30kg overcoming ISO sets
In a good way, for rehab purposes. So loading is just right

B1) SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, bottom - BW x2, 10kg x2, 30kg 2x2
B2) SSB Calf Raise eccentric - single leg - 3 inch elevated, 6 sec eccentric - 30kg 2x6

Now going full range on all calf/achilles work.
2/10 pain on right leg insertion area on some sets

C) SSB split squat ISO - Arm supported, At 60 degrees, front foot on 3 inch step, on balls of feet, heel over the edge
30kg 3x30secs @ RPE 7

Gets pretty hard after 25 secs, burn and starts to shake a little.
Loads that achey tendon on my lower inner left thigh, as well as Soleus/Achilles.

D) High angle rows - 20kg x20, 60kg x12, 60kg x5, 80kg x5
deadlifted off the floor to start -
straps  - 90kg x9 @ RPE 9   PR!! +5kg, -2 reps
straps  - 90kg 3x5 @ RPE 6/6/7

can't believe I'm getting closer to 100kg

---

rotating sets - 2 mins rest

A) Bench - shoulder width, thumbs on smooth - 20kg x20, 40kg x20, 60kg x8, 70kgx4, 80kg x3
90kg x8 @ RPE 10 (PR!! +1rep)
82.5kg 3x5 @ RPE 6.5/7/7   (second set wider grip)

That puts my e1RM around 114kg
Last rep flew up from chest to 3/4 up, but then the last 6 inches was a slow grind!
So my triceps are holding things back and are weak.
Only just started working them directly, and they are weaker than my biceps....

B) Dumbbell curl - 15lbs x11, 25lbs x8, 35lbs 2x8 @ RPE 8/8.5 (PR!! +1 rep)

---

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 8.5  (Lower RPE than last session)

Lying dumbbell tricep extensions: 15lbs x12,  25lbs x13 @8, 27.5lbs x10 @8

Low bar squat: - oly shoes - 20kg x10, 40kg x10, 60kg x10
70kg x10 @5
80kg x10 @6
90kg x10 @7
100kg x6 @7
100kg x6 @8



Alternating oly shoes once again per set
80kg upwards the bar felt heavy on my back, a bit of shock to CNS, due to no low bar squatting in a while, but it eventually got better.
All sets felt good and pain free.
Medium stance width, and focused more on pushing with the insides of my feet, big toe.
Much less toe angle than I usually use.
Seems like my hip shift is fixed, didn't notice it.


High bar squat - oly shoes - 70kg x11 @7
Was just checking my form.
The bar feels unstable compared to low bar

Chest supported, 3 position reverse flye: - hold at top - 1.25kg plates x18 @5, x30 @6
super set  -
Chest supported row, external rotation- 30 degree angle, hold at top - 1.25kg plates x 8 @5, x10 @6

Scarecrow external rotation:- chest supported 30 degree - 5lbs x20 @7

---
stretch

Monday 28th March 2022

Soreness greatly decreased.

Walking around shops today, achilles felt fine.
Even when walking up an escalator slope.
The stretching has helped, can feel the difference

----
mobility work and upper body stretches

Finger tip ISO  - 4x 40 secs
Sissy squat hold - 2 legs 2x 40secs
single leg, with other leg on floor - 2x 30secs

Calf raise hold, single leg - 3 sec up and down, full range on step - BW x15, x12 @ RPE 8
pain free, but quite a lot of shake on the top part of the concentric.
Have noticed this when trying to do the concentric slow...

2 legged calf stretch on step - 2x 50 secs

Wednesday 30th March 2022

Posterior chain still pretty sore, erectors especially.

Felt crappy, but decided to train anyway

----
Morning mobility work and upper body stretches

soft tissue work on lower body and upper back
Finger ISO 4x 35secs
Cuff ISO 3x 30secs

----

---

Tendon health+rehab - Day 1 Lower1

Bodyweight in shoes = 90.3kg

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

BBall ball control and dribbling drills - 7 mins - average

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 - 3 sec concentric, 10 sec hold at top, then 10 sec hold at 60 degrees - 15kg, 20kg
leaning back - 3 sec Concentric to 60 degrees strap, 30 secs push @70%, 4 sec eccentric - x30kg, x32.5kg, x35kg

increased the load a bit, didn't feel too much harder today, and no increase in pain.
Also leaned back to target the rectus femoris better. I feel stronger in this position as well.

B1) SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, bottom - BW, 30kg
controlled, 10 sec hold at top, middle, 20sec hold at bottom - 30kg, 35kg

B2) SSB Calf Raise eccentric - single leg - 3 inch elevated, 6 sec eccentric - 35kg 2x6

4/10 pain at the bottom of the heavier sets on the right achilles insertion.
A bit too heavy for now. See how I feel tomorrow

C) Kettle bell Swing - 24kg 3x10

---

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 overhead squats x 20kg bar - progressively lower

overhead squats in Nano X - surprisingly not that hard even though the shoe is fairly flat



Sumo Deadlift - flat shoes, hook-gripped, controlled eccentric - 60kg x10, 80kg x5, 100kg x5, belt - 120kg x5,
Belt, hookgripped - 140kg x4, 150kg x2 @7, 160kg x1 @8
belt, straps - 170kg x1 @ RPE 10
belt, straps - 130kg 2x5 @ RPE 6.5

erectors achey up till 100kg, but when I put the belt on, everything felt firm and solid.
170kg felt like a 1 rep max and my upper back also rounded... this was a 5 rep max a few weeks back.
So those low bar squats 4 days ago really hammered my posterior chain....
When 150kg felt quite hard I should have taken the hint and stopped there.

---

Alternating sets - 2 mins rest

A) RDL -  oly shoes, lowered under control to just above the floor
deadlifted off the floor - straps/belt 100kg 2x8 @ RPE 8

-20kg from last session, still felt hard.

B1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW 2x13 @ RPE 8/9 (+1 rep)
B2)  SSB tibialis raise - in oly shoes, Romaleos 2 - BW x10, 30kg x10
50kg x7 @ RPE 8 (- 3 reps)

---

SSB reverse lunge - arms supported, rear leg at 90 degrees, oly shoes, slow tempo, both sides back to back  - BW x10,  30kg 2x10 @ RPE 4

Felt good, no pain apart from some discomfort, on first 30kg set, in some tendon to the right of the left leg VMO, which I have been trying to rehab.
Not sure what it is, but I think it might be the sartorius tendon, since it seems to show up in quad dominant movements.

Safety Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 50kg x9, x8
70kg x10 @ RPE 7
belt - 80kg 2x8 @ RPE 7/8

Felt good, smooth, and great form, even after deadlift and RDLs.

Friday 1st April 2022

Side delts sore as hell, plus my quads, glutes and hamstrings.

I should have rested till Sunday, but decided to train today, and strength was down on a lot of exercises...
Recovery has not been good lately

----
Morning mobility work and upper body stretches
soft tissue work for upper body

Finger tip ISO - @ 70% effort - 4x 35 secs

---

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

Bodyweight with shoes - 90.3kg

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

BBall ball control and dribbling drills - 10 mins - decent


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

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top. 20 sec hold at 60 degrees - 15kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, x35kg, x36.5kg

Was able to increase loads today as it felt easier.
2/10 left Patella tendon pain on 35kg and 36.5kg sets

B) Straight arm plank cuff hold: - against wall/car, body at 45 degrees - BW 2x10secs, 3x 30secs

C) Calf Raise - single leg -  controlled, 10 sec hold at top, middle, 30 sec at bottom - BW, 10kg, 10kg, 15kg
Minimal pain


D) SSB split squat ISO: 6 inch step, heel off edge, at 80 degrees- dip belt 10kg x30 Seconds, 15kg x30 Seconds, 20kg x30 Seconds

E) Military Press - barbell - 20kg x12, x5, x5, 40kg x3, Belt 50kg x2
Belt - 55kg x7 @RPE 9.5  (-1 rep)
50kg x5, x5, x5, x5 @ RPE 6/6/7/8

Felt a lot harder than last time

F) Lateral leg drive into wall ISO: - at 70% effort - 3x 30secs

---

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

Chin up, shoulder width -  BW x1
BW x5, x5, x5, x5 @ RPE 6/6/6/7
BW x8 @ RPE 9

B) Dips- dip shrugs x 20

---

A) Single arm dumbbell row - supported - controlled down, straps - 45kg x3, x10.75 @ RPE 10

B) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 (on floor)
+5kg dip belt x 15 @ RPE 8
Weight Vest 10kg 2x10 @ RPE 8/9

---

A) Dumbbell Curl - 15lbs x10, 25lbs x6 (Warm up)
30lbs x12, x10 @ RPE 9

B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x 6
30lbs x7.5, x6 @RPE 10

---

Chest supported row into external rotation - 30 degrees -  plates 1.25kg 2x10 @ RPE 6
superset
Chest supported, 3 position reverse flye - 30 degrees -  thumbs down out to side, against body palms down, palms up - 10 reps each
hold at top
1.25kg plates x24, x30 @ RPE 7

----
stretch

Sunday 3rd April 2022

Still fairly sore all over, but lots of sleep and feeling ok

Decided to go to the courts to shoot around today, and get some sun

----
BBall practise session at WLC outdoor courts - 40+ mins

Mostly dribbling drills and a few shots. A few moves
Rotator cuffs were burning from the dribbling and shooting... damn
Felt crisp and powerful, despite the soreness, and extra fat and weight.

Achilles felt fine during session, even my left patella tendon during the few cuts and low effort jump shots.
But post session it did feel a little achey, but much less than last session

Tendon health+rehab - Day 3 Lower 2

Bodyweight in shoes = 90.8kg
general mobility drills
side leg raises - x 20


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- x35 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold, 30 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort -  30kg, 35kg, 37.5kg

1/10 patella tendon pain on 37.5kg

No pain. 32.5kg was fairly hard

B)Calf Raise - single leg - controlled, 10 sec hold at top, middle, 30 sec at bottom  - 10kg, 15kg, 15kg

3/10 pain on all sets...

C1) SSB Split squat ISO - arms supported, at 60 degrees, 4 inch step, heel off edge - 30secs x 15kg, x 30kg
C2) SSB Split squat Soleus Calf Raise - arms supported, at 60 degrees, 4 inch step, 3 secs up and down - 30kg 10 @ RPE 7

---

Alternating sets - 2 mins rest

A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  free standing warmup 2 legged BW x12
BW x14, x14 @ RPE 8/8.5  (+1 rep)

A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x8, x8 @ RPE 8

C) Safety Bar squat: - oly shoes - all slow/controlled reps - 30kg x10, 50kg x10, 70kg x10 @ RPE 6

---

Squats - oly shoes - High bar squat 60kg x5, rest 10 secs, Low bar squat 60kg x5

Low bar squat: - oly shoes, belt -
80kg x10 Belt @6
100kg x8 Belt @7
110kg x7 Belt @8 hip shift on last rep
110kg x7 Belt @8

110kg felt comfortable on my back today, and not heavy feeling unlike 100kg last session, funny how that works.

That hip shift on the last rep tweaked my right erector a bit.
It's something I've been trying to fix, but once a rep gets hard it returns...  on the next set with the same weight I found if I pushed harder with the left leg it seems to fix it a bit.

Will try angling out the right leg more, and use a band pulling my hip towards the left side and see if that helps to ingrain the motor pattern.
I do notice my right leg always feeling a bit off, and making me twitch and adjust the foot angle
as per article https://barbellrehab.com/hip-shift-during-squats/

Hipshift on last rep of the first set of 110kg 242lbs

<a href="http://www.youtube.com/watch?v=qIyhXNDxZR0" target="_blank">http://www.youtube.com/watch?v=qIyhXNDxZR0</a>


High bar squat: - oly shoes, belt -
90kg x8 @7
90kg x8 @8.5

---

Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 15kg x12, 25kg x10
32.5kg 2x10 @RPE 8/9   (+2 reps)

hamstrings getting stronger, will go up to 35kg next time

B) AB wheel: - On knees, down to floor - 2x10 @ RPE 6

---

Single leg, leg extension - leaning back,  3 sec up and down, dead stop -  20kg x10 @7

----
stretch