Adarq.org

Monday 16th May 2022

Much less soreness from yesterday, but whole body still feels achey, so likely need another 2 more days of rest
Big drop in vertical jump says as much

Achilles felt good, cold out of bed, after last night's calf raise drops.

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Morning mobility work and upper body stretches
soft tissue work on feet, outer quads and rectus femoris

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BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

Dribbling drills - 15 mins

Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slow jogs after ball here and there, on balls of feet

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Rotating sets - 30 secs to 1 min between each

A) Drop squat - down to bottom of deep jump landing position - 5x5
B) Split squat drop - to 60 degrees - 3x5
B) Low Pogo hop - 5x10 (+1set)

C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup
x2 - 2 hands against net
x2 - 1 hand on backboard, 3 inches down, 2nd knuckle on 9 feet
x2 - 1 hand on net, achey left patella tendon on landing
x2 - 1 hand on backboard
x3 - 2 two hand dunks + 1 standing windmill dunk on 8 feet rim

Touched about 9'2" - 2nd knuckle on 9 feet backboard,  3 inches lower than as last week
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Jumps in place. Continuous: - Jumping 6 inches 2x5
Standing Box jump - 20 inch wall, landing with straight legs x 3

post session - 
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle -  2x 50  secs
Wall sit, heels off the floor - 2x 50 Seconds

stretch

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Meh session, hips and legs sore.

Achilles felt fine.
Left patella tendon achey on vertical jump landings, but fine on the low continuous jumps.
So loading rate is still a problem

vertical also 3 inches lower than last week, too much fatigue today.

Wednesday 18th May 2022

Lower body feeling a bit achey all over, debated about delaying till tomorrow.
I just felt eager to train. so went ahead, and it seems I have recovered enough to display improved strength.

Lower back still pretty sore, but was fine after soft tissue work and during the session

Long ass session today - 5 hours!

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Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 91.7kg
general mobility drills


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10

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Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull  - 60kg x 3 sets

1 set of high bar, then low bar until main work sets - then all high bar sets
Low bar squat: - NanoX - slow eccentrics - 60kg x10, 75kg x5, 90kg x4, belt 105kg x3

High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 115kg x2, 125kg x1
belt - slow eccentric 135kg x1

NanoX
125kg x10 @ RPE 8.5  (+5kg)
140kg x4 @ RPE 8.5

oly shoes
105kg x10 @ RPE 8
105kg x8 @7 Low bar squat
105kg x6 @7
105kg x4 @5 facing up slope

Noticed the bar sits uneven on my back... going to have to haul the big mirror into the garage to check this next time
<a href="http://www.youtube.com/watch?v=1BHW5tD1trg" target="_blank">http://www.youtube.com/watch?v=1BHW5tD1trg</a>

I tried the Reebok Nano X today for the main sets. It has a 4mm heel drop and with the slope of my garage adding 7mm or so onto that
for 11mm is much less than an oly shoe 20-22mm on a flat floor or 29mm facing down the slope of my garage.
Which is way too steep.
I noticed less quad in a good way and much more glute activation.
Just felt stronger and less tipsy.... Only issue is that these shoes are squishy...
The other alternative is to wear the oly shoes and face up the garage slope for a 13-15mm heel drop

Everything felt heavy as hell on my back, but after unracking each weight and just holding it for a few secs before each set helped.
I think 125kg x10 is a PR for high bar squats, 120kg x10 was past best.
Just slapping on 5kg each week, linear progression, and still getting 10 reps without going near failure.
I think my e1Rm is around 170kg 374lbs

Took 140kg for a spin on second set and it felt good. I think I can do 6 reps with it now.
Doing these heavy sets after a higher rep set just always feels better to me vs doing 140kg straight up.
Getting ever closer to my 140kg x 10 goal. After that 2x Bodyweight for 10 reps.

Doesn't seem like these is much difference between my low bar and high bar squats, but I might be better on low bar squats with a flatter shoe like the Nano X in my garage.

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Alternating sets - 1 mins rest
A1) Stiff legged deadlift 60kg x5
A2)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A3) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x12
light sets to stay in the groove


B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x10, x11, x9 @ RPE 9/9/9 9 (+1 rep on first 2 sets)
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x10 @ RPE 9/9

C) SSB Good Morning: - belt - 30kg x10, 50kg x10
belt -
50kg x10 @5
62.5kg x10 Belt @7  (+2.5kg)
65kg x10 Belt @8 (+5kg)
65kg x10 Belt @7

felt good, despite sore erectors, the belt helps immensely

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to neutral  - BW x6, 30kg x 6,
50kg x8,  55kg x8, 60kg x9 @RPE 7/8/9

3/10 pain in right achilles insertion at the bottom on all main sets

E) SSB split squat - hand supported, Front foot on 4 inch step, heel off edge, oly shoes. 3 secs down and up, Non lock - BW x10, 30kg x10
50kg 3x10  @ RPE 7/7.5/8

heel off the step edge, so also loading my soleus/achilles

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x11 @RPE 9  (PR!! +1 rep)
36.25kg x9 @8.5 (+1 rep)
36.25kg x8 @9

B) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x8
25kg 3x8 @ RPE 8/8.5/9 (+2.5kg)

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Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs 2x12

Friday 20th May 2022

Lots of sleep today, over 10 hours to make up for yesterday... did not try to do it, body just slept for longer
Much less soreness, but upper back and shoulders still fairly sore, so more rest today

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Morning mobility work and upper body stretches

Wall sit - at 60 degrees, with heels off the floor - BW x 60secs x 4 sets

Calf raise drops - 3 sec hold at top, rapid drop to above floor - 4x6
single leg x 3 reps each leg

good, no achilles pain. Even the single leg one felt fine.

Sunday 22nd May 2020

Fat loss cycle 3 - Week 3
Height - 5'8.5"
weighed - 89.7kg (-1.1 ), 197.8lbs

waist - 37 inches (-1/8)
hip = 42.25
upper thigh = 27 (-0.25)
Right calf = 16 (+1/8)
Neck = 15 7/8  (+1/8)
Chest = 42 7/8 (-1/8)
Right Arm (flexed) = 15.5 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 25% (-0.2)

Total loss so far - weight 1kg Waist 0.5 inches  BF% Tanita 1.2%

Phone app TDEE is at 2939
Fitbit said I averaged 3308 for the week

Averaged 2548 calories over the week, 163g protein, 147g carbs, 172g fat.

As per usual for me 0.5 inch off the waist = 1kg of fat lost
At least another 7 inches more to drop, so 14+kg lighter by then plus a bit more for water weight

Monday 23rd May 2022

Moderate soreness in arms and abs, but my erectors are pretty sore from yesterday somehow....
Legs starting to feel crisper

Total rest day today.
See how tomorrow turns out, but it's been raining just about everyday, so if it does, then no BBall
But maybe casual indoor court visit might be an option, but they are usually booked, we will see.

Otherwise I will do my stuff at home as I am able to

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Morning mobility work and upper body stretches

Wednesday 25th May 2022

Feeling much better than yesterday, but still some lingering low down aches.
Erectors the most.

Achilles insertion feeling good upon waking, especially the right side.
It's taken a while, but heavy slow resistance and combo ISOs are working

Weather cleared so I had planned to do a BBall session, but my usual court was taken over by schoolgirls sports and court markings were getting steam blasted and cleaned, so it was wet.
Went to another court but the overcast and cold weather didn't make things inviting so I bailed and went back home to lift instead...

Deload a bit and rest up for BBall on Sunday.
I sure need it, I think I should have deloaded 3 weeks ago when squats just felt heavy on my back even the early warmups.
I will need to plan things in advance, instead of relying on linear progression and winging it

Still went heavy today, but volume is way down from past weeks.
Next week I will also drop intensity

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Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 1 Lower 1 - DELOAD

Bodyweight in shoes, winter clothing = 93.5kg
general mobility drills

BBall ball control and dribbling drills - 8 mins - good

A few small hops and skips

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10

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Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 2 snatch high pull  - 60kg x 3 sets
felt harder than last week

1 set of high bar, then low bar until main work sets - then all high bar sets
facing up slope of garage

Low bar squat: - Oly Shoes - slow eccentrics - 60kg x10, 75kg x5, 90kg x3, belt 105kg x3

High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 120kg x3, 135kg x1
belt - slow eccentric 145kg x1 @RPE 8

130kg x5 @ RPE 7
130kg x5 @ RPE 8

145kg x1 was pretty hard, which I was expecting to be easier based on the 140kg x4 @RPE8.5 I did last session.
No chance of getting 130kg x10 this week, after hitting 125kg x10 @ RPE 8.5 last week...
ABs were struggling as well, still recovering from all the core work I did a few days ago.
made the slow eccentric sets feel awful.

Deload well overdue....

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Alternating sets - 1 mins rest

A) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @6
60kg x10 Belt @7

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x3 60kg x6 @ RPE 8

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to slightly below neutral  - BW x6, 30kg x 6,
50kg x8, 60kg x8 @RPE 7/8

Nice, no achilles pain at all for the first time with a weight over 30kg, and slightly under neutral

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric, toes pointed
37.5kg x12 @RPE 8.5  (PR!! +1.25kg, +1 rep)

B) Single leg, leg extension - leaning back,  3 sec up and down, between 10 and 60 degrees -  20kg 2x8 @ RPE 6
25kg x5 @ RPE 8.5

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SSB Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 4x6
7.5kg x5, 15kg x5
30kg x5 @ RPE 5
35kg x6 @6

forgot to put front ball of foot on a step to load the soleus......

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15 @5

Friday 27th May 2022

Feel better than yesterday
Low to medium aches all over, especially in my hips/glutes

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Morning mobility work and upper body stretches

Walk - 29 mins

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Tendon health+rehab - fasted

Bodyweight with shoes - 92.4kg in winter clothing

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general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle x 35  secs
Glute bridge hold: 30 Seconds


rotating sets - 1 mins rest

A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 70kg @ RPE 8
ISO only - 30secs x 72.5kg

2/10 right achilles insertion pain on 60, 65kg sets, and at the start of the 70kg and 72.5kg sets

released upper traps on the SSB bar between sets, painful!

B) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 40kg @ RPE 8

1/10 left patella tendon pain on start of 40kg set when lifting off, but fine after.
So pain is coming down compared to previous weeks.

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stretch

Sunday 29th May 2020

Fat loss cycle 3 - Week 4
Height - 5'8.5"
weighed - 90.1kg (+0.4 ), 198.6lbs

waist - 36 7/8 inches (-1/8)
hip = 42.25
upper thigh = 27
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8 
Chest = 43 (+1/8)
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.9% (+0.9)

Total loss so far - weight 0.6kg Waist 5/8 inches  BF% Tanita 0.3%

Phone app TDEE is at 3000
Fitbit said I averaged 3146 for the week

Averaged 3233 calories over the week, 232g protein, 112g carbs, 202g fat.

Almost ate Keto style last week, carbs down to almost 100g. Protein only second meal doesn't seem to fill me up so I ate a lot.
Well over 3000, and 4000 on one day last week, but I didn't gain any fat doing so... so Calories in, Calories out doesn't always hold true
Felt hot from all the protein digestion