Adarq.org

Tuesday 28st May 2024

Feels like I haven't recovered enough from Sunday.
Achey erectors and hamstrings. Obliques and QL a bit sore from yesterday.

A bit tired, cleans and squats felt harder than last week
Will need to make some changes
Cut the volume quite a bit this session

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Reboot - Week 25, Day 2 - Lower weights

Body Weight: 90kg with shoes, in winter clothing

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

Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
 
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Wall sit - pushing into floor at 70% - 3x33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, hold at 15 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg, 22.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16  - 4 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x7  - 1 floor, 3 high hang, 3 knee hang

1 min rest -
2 floor, 1 hang - 60kg x3
1 floor, 1 hang - 60kg x2, 60kg x2

Floor - 65kg 2x3


High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, x3, 75kg x5, x2, 90kg x4, 105kg x3

Belt, 4 sec eccentric - 115kg x2, 115kgx1, 125kg x1, 135kg x1
140kg x1 @ RPE 8.5

belt - 6 mins rest
125kg x9 @RPE 9.5  (+5kg)

5 mins rest
125kg x4 @8.5

Puts my e1RM around 160kg.

Squats felt harder than usual, but I got through it OK

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 20 secs rest (10 deep breaths)
Dip belt+10kg x 12↓ @RPE8 +4+4+4+3

SSB single leg Calf raise ISO: -

10 secs straight, toes out, toes in without rest - 
BW x30secs, 30kg x30 Seconds,
70kg x30 Seconds - 2/10 left inner achilles insertion ache
70kg x30 Seconds - no ache

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 60kg 3x12 - straight, toes out, toes in @7/7/7  (+5kg)

Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg 2x10

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45 degree back extension: - home ghetto setup - BW x10

Plate behind head - 5kg x10, 10kg x8

barbell, Collar to collar Snatch grip
20kg x9 @RPE 7
25kg x10 @8
27.5kg x9 @9

Made a ghetto 45 degree back extension with an SSB and Barbell with pad
Replaced RDLs with these. Much better stimulus to fatigue ratio, especially after squats.
I can't believe how much harder these are than RDLs.
I read that a 150kg RDL is equivalent to a 50kg 45 degree back extension with snatch grip.
So 33% of RDL weight.
I used 75kg last week on RDLs for sets of 10, and 27.5kg is around 33% of that.

Nice hamstring stress, my hammies are on fire right now!
Probably the safest out of all the compound posterior chain exercises.
No lower back sheer, and my upper back feels worked from the snatch grip.

These will be good for Myoreps



Ab wheel: against wall x6, on knees x6
On knees, backpack
+7.5kg x12 @7
+10kg x12 @8 (+5kg)

Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x18 @7

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x10 @ RPE 9

Thursday 30th May 2024

Still feeling achey all over

Planning to move into an 8 day training cycle - so an extra days rest.
maybe even a 9 day one, still planning things out
Also stopped doing lower body today, back to a proper lower/upper setup
Although, my lower body does still get hit today.... Quads feel quite pumped after the loaded pushups

Did feel good just doing upper body today, much shorter session.
Felt "refreshed" post session, especially after loading up on whey, milk, maple syrup and dried sultanas

Reboot - Week 25, Day 3 - Upper weights

Body Weight: 89.6kg with shoes

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Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Popliteus Internal foot rotation ISO against floor 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Wall sit - heels off the floor - pushing into floor at 70% effort - 5x33secs
Patella tendon ache until third set

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rotating sets - 1.5 to 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10  @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x3, BW x3

Straight legs - slight L Sit posture
Chain belt+5kg - 5 sets of 2 @RPE 7.5 on last set

Lats and biceps felt achey
A little experiment in loading and progression - will progress 1 set each week with a rep until 5 sets of 3
Then add 2.5kg and reset back to 5x2

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rotating sets - 1.5 to 2 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x5

Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4  (+2.5kg)

-10 sec rest on mini sets, still did not drop off.
No right brachialis pain, so it looks like it's starting to finally heal...


Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Dip belt + loading pin on mid thoracic
+10kg x8
+20kg x12 @RPE 8

5 mins rest
+25kg x10 @8

Used the dip handles on my squat stand.
Felt good, solid and stable.
My core and quads were firing hard on the 25kg set though, as the plates slipped closer to my waist.
I have a cheap rock climbing figure 8 chest harness coming from Aliexpress, with large carabiner, that will replace the dip belt, which should keep the plates over my chest.
Just hook the loading pin to the carabiner, much easier.

The +25kg set would be around 80kg total weight, so it looks like I'm strong enough to bench around 110kg.
Reading around, getting to +50kg for 10 reps, will allow me to bench 140kg for a few reps.
The strength will be there and the range of motion is greater.
But pushups are more stable than bench though.

Video comparing the two setups
<a href="http://www.youtube.com/watch?v=N99hfb3-DT0" target="_blank">http://www.youtube.com/watch?v=N99hfb3-DT0</a>

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Single arm dumbbell row - arm supported, elbows out, controlled  - 45lbs x12 @8
Lying face down, overhead Y raises: - 35 degree incline bench - 3 sec hold at top - 1.25kg x8 @RPE 8
face down Y raise into W press: - 35 degree incline bench - 1.25kg x10 @8

Bar hangs and stretch

Saturday 1st June 2024

Still fairly sore all over.....
But at least legs are starting to feel better

tentative new training set up

Day 1 - Lower - squat
Day 2 - rest, ISOs, walk
Day 3 - Upper
Day 4 - BBall dribbling, Low intensity plyos
Day 5 - rest, ISOs
Day 6 - BBall, Jumps, chins, dips, Bulgarian split squat
Day 7 - rest, ISOs, walk
Day 8 - rest, walk

could possibly move Upper day forward, behind lower, but my upper body usually feels sore after Lower days, and the total systemic fatigue is also lingering into the next day


Tendon Rehab - Recovery

Wall sit: - pushing into floor at 70 % effort - 1x 33 secs, 3x 45 secs   - 2/10 Patella and Sartorius lower tendons pain on first set

Popliteus standing leg curl laterally into opposite wall ISO : 4x 45secs

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

Sartorius standing pull against wall : 4x 45secs

Reverse curl + Tricep extension overcoming ISO combo - using opposite hand - at 70% effort - 3x33secs

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Raining, didn't feel like walking so skipped

Monday 3rd June 2024

Sleep not great last night
Starting to feel decent, but still some aches all over.

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 26, day 1

Bodyweight with shoes - 88.9kg

Wall sit, half squat : pushing into wall at 70% effort - 2x33 secs
BBall overhead single arm plank against wall: x33 secs

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 25 mins, medium effort

Courts got taken over by netball training, so then just did jumps/dunks against 8 feet netball rims, and backboards

Jumps/Dunks - 30 mins worth, about 25+ jumps and a few dunks on 8 feet netball rim.
Lots of max effort test jumps - touched 9'10" off a few steps, 9'8" standing,

30 and 28 inches respectively with 7'4" reach
Single leg jump the same as standing vertical.

No pain on any jump or landing.
Took a good 15 mins before I started jumping my best.
All up 2 inches from last week, just fresher, but still not 100% fresh yet, so may have 1-2 inches in me at current strength and muscle mass levels.

A couple of kids passing by said "look how high that guy jumps" 
I still have a long way to go, but I guess anything around 2.5 feet looks high to the average person, when your under 6 feet tall.

Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
4 set of 3 - 1 standing and 1 running jump before each set

felt so much crisper on these vs last week. Landing with 2-3 inches to spare

Tendon work superset
3 rounds
A. Pogo: low, easy/medium effort x20
B. Scissor hops star pattern : x12 axis

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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 - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x10,
regular - BW x8

Warming up for chins

Straight bar dips: - on Oly bar - BW x10 leg supported
BW x 8

Warming up for dips

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Rotating sets - 2 mins between

Chin Up: BW x 5 leg assisted , BW x2
chain Dip belt +5kg x3, x3, x4 @RPE 9 on last set

Dips: - thick bar, on corner of fence - BW x3
chain Dip belt +10kg 2x12 @RPE 8/9

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Back at home

Band 3 axis cuff wall slide: - each side - light band 2x16 @RPE 7
Subscapularis band rotations: - each side - light band 2x15 @6
Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 4lbs x5 @ RPE 7
face down Y raise into W press: 45 degrees incline bench -
2lbs x10 @ RPE 7
2.5lbs x10 @8
3lbs x7 With subscapularis raise @8

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Internal foot rotation, Bent knee, ISO : 3x33 secs
Wall sit: - Pushing into floor at 70% 2x33 secs
Sartorius leg lift ISO, while pressing foot against wall: 2x33 secs

Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8

SSB rear foot elevated split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches -
2 mins rest between sides, 3.5 mins between sets -
4 sec eccentric - 30kg x6, 40kg x6, 45kg x6, 50kg x6 @RPE 7

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 7.5kg x5,
10kg x6 @RPE 8
11.25kg x6 @9

Wednesday 5th June 2024

So glad I shifted my Lower body session off today.
Can tell my body needs more recovery.
Aches all over

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort  x Straight, Toes out, Toes in

Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 3 sets

Reverse curl overcoming ISO : using opposite arm, 75% effort - 3x 33secs

Walking - 28 mins

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Evening

Internal foot rotation ISO against floor/wall: 3x33 secs

Friday 7th June 2024

Moderate to heavy soreness all over, and a mild drained feeling.
My arms are sore from loading those 25kg plates....

Soreness did go down much faster than usual by the time midnight rolled around.

Received my figure 8 rock climbing chest harness today.
Looking forward to using it tomorrow on weighted deficit pushups

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Walking - 30 mins

Some random ISOs here and there

Sunday 9th June 2024

Fatloss cycle 1 - Week 9

Height = 5'8.5"
Weighed = 87.2kg (+0.3)    Macrofactor app trend weight - 87.2kg (-0.5)
Waist = 34 5/8 inches 
Hip = 41 inches (-1/8) 
Upper thigh = 26 inches (-1/8)

Total loss so far - weight  -1.5kg  Waist -1.75 inch 

Animal based diet - averaged 2581 calories for the week - 194g protein, 132g fat, 156g carbs

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Don't know what happened, but I was around low 86kg during the week and 86kg on the dot 2 days ago, and then just bloated up this morning
Same for waist size... my hip and leg size is down indicating fat loss.
Well the Macrofactor trend weight shows -0.5kg
So I'll probably whoosh down to 85.5kg next week.


BBall, Dribbling and Low intensity plyos - Reboot, Week 26, day 4

Sore all over from yesterday. Mild drained feeling.
Upper hamstrings more sore than expected.
Even my quads are as well

Bodyweight with shoes - 89.9kg in semi winter clothing

Wall sit, single leg 1/4 squat : heels off the ground, pushing into wall at 70% effort - x33 secs
BBall overhead single arm plank against wall: x33 secs

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 20 mins, medium effort

Tendon work superset

2 sets of 30% effort/speed
A. Run - full court
B. Carioca run - half court each side
C. Backward run - full court
D. Pogo:  x20
C.  Scissor hops star pattern : 12 axis

short distance of - 30% effort
2 legged star pattern hop x 12 axis
2 legged zig zag hop
prime times

No discomfort, especially on the backward runs which did hurt my right achilles insertion the last time I tried them.


Walking: 17 mins - with 2.5 min backwards walk up 30 degree slope