Adarq.org

Thursday 28th March 2024

Sore quads and posterior chain

Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella

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Friday 5th April March 2024

Big reduction in soreness
Weighed 88.8kg this morning  equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again

Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!


Reboot - Week 17, Day 3 - Upper weights

Body Weight: 90.8kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

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rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars -

30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5  (+1 rep)

Will go up to 45lbs for first set next week

Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8

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Rotating sets

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)

High angle barbell row: - SLOW, hold at top -  20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain

Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7  (+5lbs)

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Overhead carry single arm: 15lbs x 45 secs  @8

Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps

Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed

Jefferson curl:- controlled - 10kg x5, 15kg x15 @5

External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9

Monday 8th April 2024

achey all over
Both Plantaris tendons mildly achey. Right inner achilles area slightly sore, but no inflammation


Tendon Rehab - Recovery

Leg curl, ISO against floor, single leg: 70% effort 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 Seconds Toes out
45 Seconds Toes in

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 50% effort - 2x45secs

High angle row ISO : 20kg 3x45secs @7
No right brachialis pain, so might go up in weight next time, but this is already not that easy

Reverse curl ISO : 20kg x 45secs @9
Hammer curl ISO, single arm : 15lbs x 45secs

Calf raise ISO - single leg
Dip belt +15kg  2x45secs -- toes out/in   
2/10 right inner achilles ache on toes out

+20kg 2x45 Seconds -- Toes in/out 
1/10 right inner achilles ache on toes out

Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8

20kg feels pretty hard

Jefferson curl: controlled - 10kg x6, 15kg x15 @5

External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
light band x5 reps each axis
medium band x5 reps each axis

chest supported, incline, external and internal rotations: 2.5kg x8 @7
1.25kg x12 @7

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Tuesday 9th April 2024

stretches for whole body

Reverse step down - on stairs, heels off the floor - SLOW 2x45secs
Bent knee calf raise - single leg, on stairs, 50% ROM - SLOW 2x8  --  left foot with the plantar fasciitis ache half way up

Sartorius lying on back, single leg ISO pull against opposite foot: 2x45secs

Thursday 11th April 2024

Pretty sore quads, calves and posterior chain
My right inner achilles insertion area didn't like what I did yesterday... Still not ready for heavy full range calf raises yet

Right QL is full good now, and my erectors no feel badly trashed.
Thanks to sidebends and Jefferson curls.

Calf raise ISO - single leg - BW 4x45secs

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Friday 12th April March 2024

Soreness down to 25%, but right inner achilles still aches.
Felt fine today after the ISOs, and the calf raises on the floor were pain free

I guess today is no longer fully upper body anymore...
I wanted to squat today to try a wider stance, as my femurs are longer than my shins, causing me to lean over much more.
Putting more stress on my lower back, and I have been good morning my squats a lot lately

The wider stance made it much easier get lower and spring out of the bottom, and lower back felt no stress at all.



Reboot - Week 18, Day 3 - Upper weights

Body Weight: 91kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs
Leg curl, seated ISO against floor, single leg: 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

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rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back

toes out, 30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 17.5kg @ RPE 8

Calf raise - single leg- Staggered stance, on floor, heel never touching, SLOW - BW x5
chain dip belt +5kg x10 @6
+10kg x 30sec hold +12 reps

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x8 @ RPE 8/9  (+5lbs, -4 reps)

That 5lbs jump feels huge!

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Rotating sets

Heel touch downs, single leg, off 8inch step: BW x12

High bar squat: - wider stance - Reebok Nano - 20kg x10, 60kg x8, 75kg x8

Oly shoes -
75kg x6, x4
90kg x3, x4

+Belt
90kg x10 @6.5
Nano+belt
90kg x3

High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x11 @8. 2/10 right brachialis pain on last rep
50kg x11 @8. 1/10 right brachialis pain

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x20 @RPE 9 (+1 rep)

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Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs x12 @8 - 3/10 right brachialis pain on last 2 reps

Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x6, 60lbs 2x12 @8  (+5lbs)

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Rotating sets

Scarecrow external rotation: 1kg x20, 2.5kg x20 @6
Subscapularis rotations, lying on back: 1kg x20, 2.5kg x20 @6

Leg extension, single leg, plates shifted towards end of arm, Leaning back, controlled - 10kg x12
Jefferson curl:- controlled - 10kg x6, 17.5kg x15 @8

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stretch

Sunday 14th April 2024

Feeling decent and strong, but some low level DOMs all over

last night -
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs

This morning while lying in bed
Sartorius lying on back, single leg curl ISO pull, against opposite foot: 2x45secs

Soft tissue work for whole body - muscles felt deep aches

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BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 19, day 1

Bodyweight with shoes -  ?

Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs

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Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium

Jumps: - 20 mins worth of jumps and dunks on 8 feet netball rim - Single leg and 3 step 2 legged jumps off both plants.
A few jumps against 9 feet backboard - 9'4" standing, and 9'6" off a few steps
7'4" reach so 24 inch standing vertical, and 26 off a few steps, left/right plant

I didn't intend to jump, but it somehow happened after practicing single leg layups on the 8 feet netball rims, as the main courts were all busy.
Patella, achilles and sartorius did not hurt, so I got more intense... and the next thing you know I'm full on jumping...

I haven't jumped hard in over a year and I am pleasantly surprised how well I did for 53 years old 
Nothing felt alien or bad. I don't feel any different to when I was younger
Once I get under 80kg I should be back to rim level

Both patella tendons did get achey after a while though.... see how I feel tomorrow...

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

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rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 -  last rep 3 inches short
BW x10 @10

Same as last week, progress stalled for 2 weeks now - calorie deficit most likely

Straight bar dips: BW x10 leg supported, BW x5
BW x27 @ RPE 10 (+1 rep) 
paused - BW x13 @9

Backward walk - 1 minute x 4 sets

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Hanging pike leg raises: feet to hands - x1
x7 @8
x4 @10

Dang down 5 reps
Maybe due to jump/dunk fatigue - I did do a lot of inbetween the leg stuff

Dips: on corner of fence railing. Controlled  -  BW x1, x10, x8 @9

L hang Chin up BW x3, x2 @9

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Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope

Tuesday 16th April 2024

Repeated 3 times, every 6 hours.
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 2x45secs
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 1x45secs
Wall Sit  single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x45secs

last session added -
Hammer curl/tricep extension combo ISO - 2x45secs


Wednesday 17th April 2024

Ankles achey from all the single leg wall sits with heel off the floor.

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Reboot - Week 19, Day 2 - Lower weights

Body Weight: 90.7kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Split squat ISO, rear leg straight: x 30 secs

Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs


Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom

Hang power clean - 20kg x6 - 3 low hang, 3 high hang
Good morning - low bar - down to parallel 20kg x10

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Power clean:
30kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor

High Bar squat -
Reebok Nano, controlled, light band around knees - 20kgx10, 40kg x5, 60kg x5, 75kg x5
Oly shoes, controlled, light band around knees - 90kg x3

Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8

5 mins rest
100kg x5 @RPE 8
80kg x10 @6.5
80kg x11 @8.5

Looks like my strict, upright, no good morning squat e1RM is around 135-140kg
And so my vertical jump, as tested on Sunday, lines up with that.

Need more quad strength, and meat on them.
So will add Safety bar squats in my upper session for sub maximal high reps

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rotating sets

Calf raise ISO:
chain dip belt + 20kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes in
+25kg x45 Seconds - Toes out
+25kg x45 Seconds - Toes in

No pain, but foot muscles got quite tired

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x17 @RPE 9  (+1 rep)
BW x17 @9.5

Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8, 60kg x8
hookgrip - 70kg x8 @6
Straps - 75kg x8 @6.5

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow
10kg x6
15kg x8 @7
20kg x9 @9

Hammer curl ISO, single arm 15lbs 2x 45secs @7

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Rotating sets

SSB Good Morning - belt - lower down to parallel - 30kg x10,
40kg x10 @6
50kg x10 @8

Damn, core working overtime on these, at parallel

Calf raise - single leg -
chain dip belt + 15kg x12, x12 @ RPE 6/7

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x10, 6.25kg x9 @9

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Jefferson Curl - controlled 7.5kg x6, 15kgx15 @8

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stretch

Saturday 20th April 2024

87.8kg this morning, finally under 88kg despite being under 1600 calories on rest days.
Still gaining muscle it seems...

Sore all over, quads, especially lower part sore as hell

Wall sit - 2 legged 1/4 squat 2x45secs
Single leg 1/4 squat 2x45secs

Monday 22nd April 2024

Woke up early and legs and glutes were sore as hell.
Ate a big meal and went back to sleep later, felt much better upon waking the second time.

Both achilles achey, but not inflamed. Right Achilles has the rare light twinge when taking a step.
Both patella tendons also lightly achey.


Tendon Rehab - Recovery

External leg rotation against floor, slight bent knee: 4x45secs

For the lower leg and Peroneals, but it does seem to load the lower Sartorius, which is a external leg/hip rotator

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Preacher Hammer curl ISO. single arm: 10lbs 3x45secs @7-8

Calf raise ISO - single leg
Dip belt +10kg  x45secs -- toes out 
+15kg x45 Seconds -- Toes out 
+20kg x45 Seconds -- Toes out 

No achilles discomfort

Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at 10 degrees, 30 sec hold at 45 degrees x 10kg, 12.5kg, x15kg, 15kg

External and internal rotation, band complex: - external rotation reps at shoulder height, subscap row, diaganol rear flyes alternating axis
medium band 2x12 reps each position

Jefferson curl: controlled - 10kg x6, 15kg x17 (+2 reps)

getting closer to going up in weight

Wednesday 24th April 2024

Quads and posterior chain pretty sore
Mild drained feeling

Sartorius, seated single leg push leg curl combo ISO, against opposite foot: 80% effort 3x30secs