Adarq.org

Friday 16th September 2022

Big drop in soreness

Ideally I would have waited a few more days before doing today's session, as I hammered my posterior chain last session, and still a bit achey, but I needed to get this session out of the way.
Felt achey and tired, so it was a bit of drag to start off, but ended ok

I ended up cramming last sessions chins and kept the upper bpdy work in as well.

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


Tendon health+rehab -  Low fatigue Week 8 - day 3

Bodyweight with shoes - 90.4kg 

BBall ball control and dribbling drills - 6 mins - felt meh

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank hold: x 35secs
Glute bridge hold x35secs
Side plank, legs bent: x 35 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Reverse hyper - on padded bar - BW 2x20

Rotating sets - 1 mins rest

A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric, 45 sec hold at 60 degrees , 5 sec eccentric - x 35kg, 27.5kg, 30kg

2/10 patella tendon twinge on Concentric of 30kg set

B) Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs

C) SSB or weighted single leg Calf raise ISO: - 2 hands supported, held at top -  - 45 secs x 30kg, 30kg, 30kg
D) SSB single leg bent knee calf raise ISO: - 2 hands supported, held at top - 45 secs x 30kg, 30kg, 30kg

Bent knee version, quite the quad burn, legs started to shake a bit towards the end of each set
No pain on any set

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Olys - Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 100kg x3
Plus a few Power cleans on 20kg, 40kg sets

Sumo Deadlifts - lowered fast - hook grip - 60kg x5, 80kg x5, belt on 100kg x5, 120kg x3, 140kg x2
Belt, hookgrip
155kg x2
165kg x2
175kg x2 @ RPE 7  --> puts e1RM at 198kg
78% of e1RM - 155kg x3
Belt, straps
73% of e1RM - 148kg x3

175kg felt hard, but looked fairly easy on video. I'm still calibrating how hard a deadlift feels vs the effort and RPE level.
Not too bad considering the fatigue I had today.
Lower back, and QL felt good, no issues or strain felt. Upper back no longer caving with >170kg it seems.

Grip was solid with hookgrip on the Ohio power bar, uncoated stainless steel feel. I now hold the bar lower in the fingers, which stopped the bar rolling in my hands, and thus it didn't feel like it was tearing up my hands/callouses

Was supposed to do 3x3 with 73%, but ended up just doing 1 set, just felt like effort was too high, and injury risk too high.
Although I could have gone lighter.

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Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (90.5kg) x3

chain belt -  - all reps shoulders to bar
+5kg x2
+10kg x2
+15kg x2 @7 --> puts e1RM at 109kg total weight

80% of e1RM - +5kg x3
77% of e1RM - BW 4x3 -  all reps shoulders to bar and fast

fatigue from deadlifts made loads lower today

B) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x15, x12, x12 @ RPE  8  (+1 rep on first set)

Will stay here until I can get all sets of 15 at RPE 8

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Reverse hyper - ghetto - on padded barbell - BW x20,
Mini jump stretch band  x20
Monster mini jump stretch band 2x15
Monster mini jump stretch band looped + nylon belt x 15

Adding the band made things feel much better, but it did try roll off the ankle at the top.
So looping the band through a nylon Element 26 weightlifting belt, and then hooking my feet into the nylon belt worked perfectly.
Felt just like the real thing.
1 Monster Mini band felt fairly taxing for sets of 15, and the band slingshot gave the eccentric a pendulum feel.
I can double it with a Mini band for a touch more resistance

Worked my posterior chain hard, yet I can't think of any other posterior chain movement that does this, without trashing your lower back and straining your hamstrings.
I just felt worked, yet light feeling in my erectors and restorated.

Still kicking myself for not grabbing that second hand Rogue Scout Hyper - by far the cheapest Reverse hyper you can buy, and the only one that is small, can fold up and is portable.
Granted it can only hold 80kg, but adding bands to it using the front cross member, and you have the best of both worlds.
I can get one new, but saving $200AUD is nicer....
I see a full size unit for sale at $250AUD, but it's too big and can't be moved around :/


D) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
75lbs x10, x9 @ RPE 8/7.5   (+5lbs, -2 reps)

Lower right brachialis still hurting a bit, but less so after doing the hammer curl ISOs

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Overhead sideways band QL stretched hold, hip pushed away from band: - mini Jump Stretch band x 35, x30 secs

stretch

Sunday 18th September 2022

Big drop in soreness, but still moderately sore.
Not peaking my performance so it doesn't matter, still feeling decent enough.


BBall practise session at WLC outdoor courts - 56 mins

Bodyweight without shoes - 91.7kg

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs
Calf raise ISO, single leg : mid range 45 secs

Dribbling drills - 15 mins

Then just general shooting around, and low intensity moves, lay ups etc
A few slow jogs after ball.
Achilles felt ok

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Pogo hops - low intensity x10, x20, x30
Sartorius bent leg ISO push against opposite leg : 3 x 35 secs

Rotating sets - 1mins rest
A) Step up jumps. Single leg, arm supported : 6 inch step - 3x 10 each leg
B) Straight Bar dips BW x5, 2x10 @ RPE 3/4
C) Inverted rows BW x5, 2x10 @ RPE 3/4

Back to these on the railing at the courts like before - haven't done these in a while, and they felt really easy

Altitude drop, single leg: off 6 inch step, alternating legs x 12

left leg felt completely fine, the leg with the bad patella tendon, but right knee had aches on the later reps..
Not tendon wise, felt like under the knee cap, mistracking type pain
Which I don't get with 2 legged jumps/landings

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Arm session - back at home

Rotating sets 2 mins rest

A1) Dumbbell Bicep Curl: controlled eccentric  - 15kg x10
A2)Incline dumbbell curl:- slow tempo - 25kg x5 @ RPE 8, 20kg x6 @8
A3) Incline Hammer curl: - slow tempo - 15kg x8, x7  @ RPE 8 - right arm 2/10 lower bicep area pain

B1) Lying dumbbell tricep extensions: - 15kg x10
25kg x12, x10 @ RPE 7   (+2 reps each set)

B2 Single arm over head tricep extension:- Controlled eccentric, out to the side - 25kg x9 @ RPE 9

C) Single arm deadlift hold: -
40kg x10 Seconds Front
40kg x10 Seconds Side
50kg x10 Seconds Front
50kg x10 Seconds Side
50kg x10 Seconds Front
50kg x10 Seconds Front
50kg x10 Seconds Side

felt quite hard towards the final sets

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Superset
A. Lying face down, Palms down, arms by sides raises: 2kg x15, x20
B. Lying face down, Palms up, arms by sides raises: 2kg x15, x20  -- painful burn

Bar hangs:
30 Secs x Pull up grip
30 Secs x Wide grip, feet supported
30 Secs x Pull up grip

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I found a scrap plank of wood in the backyard and cleaned it up.
Tried it inplace of a padded barbell for reverse hypers, sitting on top the safety arms, with a piece of rubber mat, or my old Ironmaster bench pad.
And I prefer the barbell, as your ribs get a crushed feeling.

Although the wood plank, allows you to hand a loading pin of plates a little further back, and hook that to your feet via a weightlifting belt

Quote from: CoolColJ on September 17, 2022, 03:41:46 pm

It seems like your hips are pretty high at the start, so you can't drive your legs as well

This may have solved it, doing ladder drills like in video I am able to get 7 steps to 10m and lowering my hips allows me to load back legs. Time difference between the 2 starts high vs low hip to first step ground contact is 34ms quicker. But maybe I am able to get more force into my strides.

Thanks 

Lower hips should give you a mechanical advantage. Think about comparing a stiff legged deadlift and a regular bent knee deadlift

Tuesday 20th September 2022

Still achey. more rest today

Achilles feeling better

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

Internal leg rotation stretched ISO, lying on back- 3x 45secs
Sartorius ISO push against opposite leg :- at 70% effort - 3x 45 secs

Calf raise ISO, single leg: - hold at mid range- first half straight leg, then bent leg- 2x2 mins

Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs

Thursday 22nd September 2022

Still feeling sore, whole lower body, but it was time to train again

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

Soft tissue work - for whole body

Tendon health+rehab -  Low fatigue Week 9 - day 1

Bodyweight with shoes, semi-winter clothing - 91.1kg

general mobility drills

BBall control and dribbling drills: - 8 mins - meh

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 x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs

Reverse Hyper - BW 2x15

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10

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Rotating sets 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees strap, 30 sec push x 30kg, 32.5kg

all pain free

B) Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x30 secs

C) Weighted single leg Calf raise ISO: - Mid range - 20 secs legs straight, 20 secs bent leg x BW
Mid range, Dip belt - 30 secs bent knee, 30 sec straight leg x 5kg, 7.5kg, 10kg

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Half kneeling weight shift: - 10kg plate 6x10 secs

Rotating sets - 1 mins rest

A) Front Squat - oly shoes, clean grip - slow tempo - 20kg x10, 40kg x5, 60kg x3, 75kg x3

B Low bar squat: oly shoes - 20kg x5, 40kg x5, 60kg x3, 75kg x3

C) High bar squat: - oly shoes, slow eccentric - 20kg x10, 40kg x10, 60kg x8, 75kg x5, belt on 90kg x3, 105kg x3, 120kg x2 , 130kg x1, 140kg x1
belt, controlled eccentric

150kg x1 @ RPE 7 - puts e1RM at 164-169kg 

80% of e1RM - 135kg x3
75% of e1RM - 125kg 5x3  - last set at RPE 7

90KG during warmups felt easier than usual, so I knew leg strength was up.
Even loads >130kg did not feel as heavy on my back.
140kg felt kinda hard, but then I blew up 150kg.... felt like I could do 5 reps with it, but I still rated it RPE 7
Might have been able to do 155-160kg for RPE 7, but I'll leave that for next time, as 150kg still the heaviest weight I have squatted on High Bar so far.

https://www.instagram.com/tv/Ci1rgoxAkx4/

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Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x15

Rotating sets 1-2 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, belt on 50kg x10, 70kg x5,  80kg x4, 90kg x4
belt
100kg x4 @ RPE 7
72% of e1RM - 86kg 2x4

Pretty hard

B) Close grip triangle push up: - BW x10 on bench, BW x10
10kg in backpack  x10
17.5kg x15 @ RPE 8 (PR!! +2.5kg, -2 reps)
17.5kg x12 @7

That is the limit of my backpack. Plus this loads my patella tendons a bit

C1) Weighted single leg Calf raise -  3 sec down, 3 secs up, mid range ROM - 10kg 2x8 @ RPE 8
C2) Weighted single leg bent knee Calf raise -  3 sec down, 3 secs up, mid range ROM - 10kg 2x8 @ RPE 8

D) Tibilias Wall raise - against side of car, in oly shoes - BW x 8
+10kg plate in hands 3x12 @ RPE8   (+2 reps every set)

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Rotating sets 2 mins rest

A) High angle rows -  Elbows out, to upper abs -20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10,8, 8 @RPE 8

B) Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x12, 11, 10 @ REP 8

C) Overhead sideways band QL stretched hold, hip pushed away from band: - Jump stretch mini band  3x30secs

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Reverse hyper - ghetto - plank of wood across safety arms, with rubber and half foam roller -
Jump stretch monster mini band + leather and chain dip belt (1kg)
17kg x 15, x13  @ RPE 7

I added a 40cm half Foam roller onto my wood plank set up and it feel pretty good now.
Used my old leather and chain EliteFTS dip belt for the hooking my legs into.
I will probably get that Rogue Scout hyper as this setup is chewing up my bands :/

Saturday 24th September 2022

Soreness down, but still achey all over

prepping tendons for BBall on Sunday

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Waking mobility work and upper body stretches - lat and pec stretches, dislocates

Shoulder Health and tendon rehab - Afternoon

Internal leg rotation stretched ISO, lying on back- 3x 45secs
Subscapularis ISO push, lying on back : - 3x 45secs
External rotation ISO, scapular retracted and depressed : 3x 45secs

Rotating sets 1 mins rest

Hammer curl ISO, elbow on body, stretched range 15lbs 3x 35 secs - hard
Split squat ISO on balls of foot, rear leg straight: BW x 45 Seconds, Dip belt+10kg x 45 secs

Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs

Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec at 60 degrees, no eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees, 40 sec hold - 30kg x 3 sets

Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+10kg, 12.5kg, 15kg

Reverse hyper: - ISO -  BW 2x45secs - hard
on incline bench BW 2x20

Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)

Bar hangs - Pull up grip - 30secs - feet supported
3x 30secs

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Evening

Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+15kg x 3 sets
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs

here is another way to load the Ghetto reverse hyper 
dip belt as per normal, but attach ankle strap to the chain of the dip belt! 

I have been using my Element 26 Nylon belt or my old EliteFTS leather dip belt as a ankle strap, but you can buy 3-4 inch wide nylon strapping dirt cheap that work well, and a super strong.
I actually use a loop of Nylon strapping, tied into a knot for Spanish squats



 

Monday 26th September 2022

Mild tired feeling, moderate aches all over, but much less than previous weeks post Bball
Left glute medius is a beat up, likely from the single leg jumps.
Most noticeable when walking downstairs

Both achilles insertions were sore post session, but feeling much better this morning out of bed.
Right side still achey when walking cold though.

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while lying in bed -
Internal leg rotation stretched ISO, lying on back- 3x 45secs

Waking mobility work and upper body stretches - lat and pec stretches, dislocates

Afternoon

Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs

Rotating sets 1 mins rest

Split squat ISO on balls of foot, rear leg straight: BW x 30 Seconds, Dip belt+15kg x 45 secs
Sartorius bent leg ISO push against opposite leg : At 70% effort - 3x 45secs

Hammer curl ISO, elbow on body, stretched range 15lbs x 35 secs, 2x 40 secs - hard

Hip push against strap on upper shins ISO: - seated, leaning forward - 70% effort  - 3x45secs
Leg extension ISO, single leg - end of unit elevated 8 inches - 5 sec Concentric, 20 sec hold at top, 30 sec at 60 degrees, no eccentric - 15kg, 20kg, 22.5kg, 25kg

Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+15kg, +17.5kg x 2 sets

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Evening

Calf raise ISO, single leg: - hold at mid range - first half bent leg, then straight leg - 1.5 mins x dip belt+17.5kg x 3 sets
Single leg, kneeling quad push into couch ISO: - at 70% effort - 3x45 secs