Adarq.org

Sunday 26th June 2020

Fat loss cycle 3 - Week 7
Height - 5'8.5"
weighed - 91.5kg (+0.7 ), 201.7lbs

waist - 36.5 inches
hip = 42.25
upper thigh = 27 1/8
Right calf = 16
Neck = 15.75 (-1/8)
Chest = 43
Right Arm (flexed) = 15 5/8 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 25.1%

Total loss so far - weight +0.8kg Waist 1 1/8 inches BF% Tanita -1.1%

Phone app TDEE Calculator is at 2771
Averaged 2823 calories over the week, 184g protein, 180g carbs,  115g fat.

Just bloated from all the food last night. Ate less than last week, but TDEE also dropped

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Whole body achey - quads, calves, abs (from chins), glutes and whole back sore

right achilles insertion achey when walking down stairs, so need to regress things back

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Morning mobility work and upper body stretches

rest

Tuesday 28th June 2022

Feeling OK
Achilles feeling better

Decided to skip BBall this week, need to get healthier

Switching training to a low fatigue set up.
Finished session not feeling too tired, but I did strain my right QL....

Bought a cheap $45AUD adjustable dumbbell from Ebay. adjusts from 1kg to 5kg in 0.3kg increments.
Perfect for my shoulder health rehab stuff
Like this one, but blue


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Morning mobility work and upper body stretches - loads of lat and pec stretches

Shoulder health - Morning

Lying face down on floor, side butterfly raise: BW 2x10 - getting easier, and no pain, will try loading it next time
Lying face down, straight arm raises: 1.3kg 2x20 @ RPE 6
Lying face down, Palms down, arms by sides raises: 1.3kg 2x20 @8
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20 @7

Lying side external rotation, scapular retracted and depressed: - up to parallel only - 2.5kg 2x20  - left side, less ROM, and some upper bicep tendon pain

Flag press, 2 handed: - scapular retracted and depressed: 2.5kg x20, 5kg x20

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Afternoon/evening

Tendon health+rehab -  Low fatigue Week 1 - day 1

Bodyweight with shoes, winter clothing - 92.3kg

general mobility drills

BBall dribbling drills : 6 min - decent, but left shoulder bicep tendon popping with behind the back stuff, so will limit those for now

Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x6

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split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Half kneeling weight shift: - 5kg 5x10 secs

Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees, 30 sec hold - 25kg,  30kg

High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x8, 60kg 2x5, 75kg x3, belt 90kg x3, 105kg x3, 115kg x3,
belt, slow eccentric -
125kg x3  @ RPE 6.5
130kg x3 @7.5 puts e1RM at 150kg

67% of e1RM - controlled down, explode up - 100kg 3x6

Everything above 100kg felt scary heavy on my back... overshot RPE on 130kg set, was aiming for a top set triple with RPE 7, but it looked fine on video, just felt hard on the third rep.
Main volume work sets felt good, this is something I can do around 15 reps with when fresh, so lots of reps in reserve,
But the 6th rep does feels a bit harder, which is probably when the fast twitch fibers are dropping out.
Feels good to do clean crisp reps, where your not dreading the weight/reps. Should speed up recovery by quite a lot.

Once I get that top set triple to 160kg @RPE 7, I should be at my 140kg x10 goal

Focused on driving my upper back into the bar, and that helped fix that slight good morning I do when things get hard, and weight shift onto my toes.
Seems to add a bit of that Chinese olylifter upward head move effect, when they squat


Band pull aparts - Light rogue band x20

Floor press, close grip : thumbs on smooth - 20kg x10, 40kg x10, 60kg x5
tried this out and it felt good up to 40kg, but at 60kg, my left upper bicep tendon started hurting so stopped....

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Rotating sets 1 mins rest

A) SSB Good Morning: - belt, oly shoes - 30kg x10, 40kg x6, 50kg x6
belt - 60kg x6, 65kg x6
70kg x6 @ RPE 6
75kg x7 @7

Goal was a top set of 6 @ RPE 8, but I called it a day after 75kg x7. Felt my right QL strained... need to release it, that's the side I tend to sleep on, so it's probably shortened

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 8, 40kg x10 @8, 35kg x10 @7, 35kg x10 @8

C) SSB Calf Raise - single leg -  1 sec up and 3 secs down to neutral  - BW x10, 30kg x 10,
40kg x8 - 2/10 right Achilles pain on first rep
35kg x10 @7 - 2/10 right Achilles pain on first rep

regressed loads back, and volume to minimum effective dose

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Pull-up Scapular shrugs: - BW 2x10, Wide grip BW 2x10

Chin up - leg assisted x8
2 singles

Rotating sets 2 mins rest

A) High angle rows - 20kg x15, 40kg x10, belt 60kg x5
belt
65kg x10 @ RPE 6
belt, straps
65kg x10 @ RPE 6.5
65kg x10 @ RPE 7

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
12.5kg x10 @6
15kg 2x10 @7

switched to single leg style, seems to hit the hamstring better... less glute and lower back involement

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"+" = 15 secs rest
Close grip triangle push up: (Warm up) BW x10
BW x10 @ RPE 5
BW x12 @7  +5+4+3

On floor feels fine, but when I tried elevating my feet my left bicep tendon didn't like it... so right now I can only do decline style pushing where the elbow does not go behind the body
Will  try straight bar dips next time.

Incline Dumbbell curl - 45 degrees, scaps rectracted, arms angled out, 1 sec up, 3 secs down - 15lbs x10,
17.5lbs x9 @8.5

Ab Wheel - Knees bent - BW x8
BW x15 @ RPE 7

Bar hangs: - grip hooks, Feet supported - narrow grip x 30secs, chin grip x 30 secs

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stretch

Thursday 30th June 2022

Surprising big drop in soreness over night, feel quite decent overall
Especially in my lower body compared to recent weeks.

left patella tendon feels fine, both achilles insertion improving.
Slight ache in lower sartorius, to right of VMO.

So training starting to moving towards 3 times a week whole body for main sessions. Rotating exercises to keep things fresh and help avoid burnout

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Morning mobility work and upper body stretches
Soft tissue work for problem areas

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Tendon health+rehab -  Low fatigue Week 1 - day 2

Bodyweight with shoes, winter clothing - 92.3kg

general mobility drills
side leg raises - 2x10
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10

BBall dribbling drills : 5 mins - good, crisp

Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW 2x12, Wide grip BW 2x12

Chin up - leg assisted x8.
controlled eccentric - BW (92.3kg) x3

chain belt
+5kg x3 @ RPE 6
+10kg x3 @6.5
+15kg x3 @7.5  --> puts e1RM at 126kg total weight

BW x4, 4, 2, 3, 4 @RPE 7 on last set

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split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Half kneeling weight shift: - 8.75kg 5x10 secs

Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 20kg

3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 25kg x 2 sets - 1 out of 10 left patellar tendon pain on first set

Side plank, legs bent: x 30 secs
Front plank hold: x 30secs

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Rotating sets - 2 mins rest

A) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 40kg x6, 50kg x6, 70kg x6, 80kg x6
belt, slow eccentric -
90kg x6  @ RPE 6
100kg x6 @7
105kg x6 @7.5 puts e1RM at 135kg

Haven't done these in a while and they sure felt hard, but curiously feels less stress on the patella than High bar squats, but harder on the core.
I would say these feel like a heavy goblet squat
I again focused in driving my upper back into the pad, and as with high bar squats this eliminated any forward pitching and GM tendency when it got hard, and this bar does pull you forward.
This also made my upper rectus femoris ache during the lighter sets, but strangely not on the heavier sets. This was the same for High bar squat, a couple of days ago, when I also drove my back into the bar on the way up.

e1RM is about 90% less than High Bar squat e1RM, which looks about right.
Could have pushed to 110kg x 6 @8, but will leave that for next week

easier to get deep than before, all the hip mobility work is paying off


B) SSB Calf Raise - single leg - BW warmups - ISO hold at above neutral - 30 secs x 30kg, 40kg, 50kg @7

regular raises to neutral - 3 eccentric - 30kg x6, 35kg x6  --> 1/10 right Achilles pain on both sets

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Single leg split stance tibialis raise, in oly shoes - BW x10, x7 @ RPE 8
Dip shrugs: BW x 20
Straight bar dips: BW 2x10 @ RPE 6
felt good, no bicep tendon pain

JM Press : - 20kg x15, 30kg x10, 40kg x10, 50kg x12 @RPE 6
trying these out, didn't like it, awkward

Single arm over head tricep extension: - Controlled eccentric - 15kg x10, 25kg x10 @RPE8

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stretch

Thursday 2nd July 2022

Big drop in soreness, still somewhat low down achey but I feel good, and strong.
Dribbling felt crisp today, and my dance moves were smooth and light footed

Today wraps up first week of 3 days of full body sessions with the low fatigue setup.
Felt like it went well. I got real sore after each session, but feel decent enough by the time the next workout comes around.
Lots of new exercises so that should eventually tone down.
Feels like I'm recovering well enough, as I don't feel weaker as the week rolls by, so far anyway.

Sessions are still pretty long in the 3 hour range, but that will go down once I trim out a few things and get more dialed in in setting things up faster and not resting as long, as fatigue is lower I don't need as long rest periods.
Then again I'm burning a decent amount of calories.... :p

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Waking mobility work and upper body stretches
Skipped tissue work, was in a hurry.

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Tendon health+rehab -  Low fatigue Week 1 - day 3

Bodyweight with shoes, winter clothing - 91.8kg 
first big drop in weight

general mobility drills
side leg raises - 2x10
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10

BBall dribbling drills : 5 mins - crisp

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs

Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec Concentric, 10 sec hold at top, 15 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees 30 sec hold - 30kg, 35kg, 35kg

no left patella tendon pain

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Olys - alternating between clean and snatch moves

Power clean:
20kg x6 Crisp
40kg x7 3 floor. 3 hang, 1 floor
60kg x1 1 hang, 1 floor
70kg x1 Hurt right wrist

Power snatch: 20kg x10
Snatch high pull: 20kg x3, 40kg x3, 60kg x3

Clean high pull: 20kg x3, 40kg x3, 60kg x1, 70kg x2
Belt
80kg x3
90x3
100x3
100x1 Power clean pretend.. ie I high pulled it without catching

Deadlifts - alternating between Clean deadlift and sumo sets. Weights not controlled down
Clean deadlift:
120kg x2 Belt. Hook grip, oly shoes
140kg x1 Belt. Hook grip
150kg x1 Belt. Hook grip. Flat shoes
160kg x1 Belt. Hook grip @ RPE 5?

67% of e1RM - 125kg 2x5 Belt. Straps

Sumo deadlift:
100kg x3 Belt. Hook grip
120x2 Belt. Hook grip
140x2 Belt. Hook grip
150x2 Belt. Hook grip @ RPE 6
160x3 Belt. Straps, flat shoes @6.5  ---> Puts e1RM at 190kg

67% of e1RM - 125kg 2x5 Belt. Straps

I like the way the Clean deadlift felt over the Sumo, feels more even and vertical, more leg drive.
I haven't done a Clean Deadlift in ages, but it felt good and form was better than ever.
Even on 160kg, my upper back was solid and flat, which didn't feel as hard as I was expecting.
No real strain on that single, whereas the Sumo triple at 160kg felt much harder on the first rep.

Sumo more glutes, and kinda feels harder, more technical. Form was more iffy, but I did eventually get the hang of it.

Dip shrugs: BW 2x20  - first set easy, second set much harder

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Rotating sets - 1 mins rest

A) Dips - partial 75% ROM - controlled eccentric - BW x10, +10kg x6, +15kg x6
20kg x6 @RPE 5
25kg x6 @6
30kg x6 @7  --> puts e1RM at 162kg total weight

Did these down to bicep to parallel level. Which does not compress my left bicep tendon.
Still hammered my pecs and triceps.

B) Single arm dumbbell row, head supported : - controlled eccentric - 26lbs x10, 35lbs x10,
45lbs x10 @5
55lbs x10 @6
60lbs x10 @7

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SSB Calf Raise - single leg - BW warmups - at above neutral with 1inch ROM slow raises - 30 secs x 30kg, 40kg, 50kg, 50kg, 50kg @8

Minimal pain on right Achilles

Incline Hammer curl:- 45 degrees, 3 sec eccentric - 15lb x6, 25lbs 2x3 @ RPE 8/9

SSB split squat: 2 hand supported, front foot elevated 1 inch, heel off the floor - 2 sec up, 3 sec down - BW x6, 12.5kg x6, Belt 30kg x6
50kg x8 Belt @5 2/10 patella tendon pain
60kg x6 Belt @7
70kg x6 Belt @8

AB Wheel - Knees bent - BW x8, BW x17 @ RPE 6
felt much easier than 2 days ago

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x12, 35lbs x12
Felt really easy, even after deadlifts today, no low back pump

Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees - 20kg x12, 25kg x12, 30kg x10 @ RPE 8

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stretch

Monday 4th July 2022

Quads was deep down sore and inflamed last night, but much better today.
All tendons also feeling better - walking downstairs felt pain free

Thought about going to the BBall court to just dribble and shoot around, and get some cardio, but it was raining and windy, so rest today

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Waking mobility work and upper body stretches - loads of lat and pec stretches

External rotation ISO, scapular retracted and depressed70% effort 3x35 secs
Hammer curl tricep extension overcoming ISO : 70% effort 3x35 secs
Curl overcoming ISO against bench top70% effort x35 secs

Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x35 secs

Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.

Wednesday 6th July 2022

Mild tired feeling, and achey all over.

Lower Sartorius feeling good, no aches when walking downstairs this morning.
Both Achilles slightly achey upon waking, so loading the calf raise from neutral heavier than 30kg might be too much right now.

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Waking mobility work and upper body stretches - loads of lat and pec stretches

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x35 secs
Wall sit, heels off the floor: - 60 degrees 3x50 secs

Shoulder health
Lying face down on floor, side butterfly raise: BWx10, 0.6kg 2x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 1.3kg 3x35 secs
combining dumbbell, along with opposite arm pressing down on it

Thursday 7th July 2022

Low level soreness all over, not fresh, but still feeling decent
Good mood, energy, and strength is up

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Morning mobility work and upper body stretches
Soft tissue work for whole body

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Tendon health+rehab -  Low fatigue Week 2 - day 2

Bodyweight with shoes, winter clothing - 92.7kg

general mobility drills

BBall control and dribbling drills : 10 mins -  Crisp and good energy

Internal leg rotation ISO, side of leg into wall: 70% effort 30secs x 3

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10
1/10 left patella tendon pain in first rep

Leg extension ISO, single leg - end of unit elevated 5 inches - 4 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees strap, 30 sec hold - 30kg,  35kg

3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 35kg
- 1 out of 10 left patella tendon pain on first set

Half kneeling weight shift: - 10kg plate 5x10 secs
Suitcase carry, single arm, high knee marches in place: 25lbs x10, 35lbs x10
warmup QL and rectus femoris

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Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW 2x12, Wide grip BW 2x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x8.
controlled eccentric - BW (92.7kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @7
+20kg x3 @10  --> puts e1RM at 122kg total weight

BW 4x5 -- last rep slower @ RPE 8

+20kg set overshot planned RPE.
Should have done 5 sets of 4 on the main volume sets - still all reps were fast and touching shoulders on the bar

B) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 50kg x6, 70kg x6, 85kg x6
belt, slow eccentric -
100kg x6  @ RPE 5.5
110kg x6 @7 puts e1RM at 146kg (+9kg from last week)  (+5kg PR!!)

70% of e1RM - 102.5kg x4

Felt easier and more solid than last week.
All reps bolt upright without any good morning, nor thoracic spine rounding.
Quad and upper back strength has come a long way!

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A) SSB Calf Raise - single leg - BW warmups - ISO hold at above neutral - 45 secs x 30kg, 40kg, 45kg @7
 - Bent knee raises to heel off the floor - 3 eccentric - 30kg x8, 35kg x8  @RPE 7

B) Single leg split stance tibialis raise, in oly shoes - BW x10, x9, x7 @ RPE 8

C) Suitcase carry, single arm, high knee marches in place: 45lbs 2x20

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Dip shrugs: BW x 20

Straight bar dips: BW x4, x1
BW x20 @ RPE 8
2 mins rest - BW x10 @8
3.5 mins rest BW x12 @8

Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x10 @RPE 9.5
25lbs 2x6 @ RPE 8/8.5

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stretch