Adarq.org

Tuesday 11th June 2024

Trash session.
Last session 2 days ago tired me out more than I planned for!
Back to the drawing board

Also dropped the chins and dips from today.
Lats still felt pretty sore.
Will do them tomorrow, and likely as new weekly set up.

BBall, Jumps at WLC outdoor courts - Reboot, Week 27, day 1

Bodyweight with shoes - 88.8kg in semi winter clothing

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

Jumps - 5 warmups, and 5 low effort jumps

No motivation, and power. Very low jumps... Plus achey lower Sartorius tendons on landing, so shut things down.

Box Jumps: - 20 inch wall, from 1m away - landing with straight legs -
2 sets of 3

Felt meh

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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

Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope

Thursday 13th June 2024

Moderate DOMs all over. Mild tired/drained feeling.
Starting to get used to loading 25kg plates, so arms not so beat up now.

My abs, quads, glutes, erectors, QL/obliques and even my calves are sore from the high bar squats.
Even some hamstring, but I was bending over to move plates, and other things, so it's not all from squats.

Makes me question the need for post squat accessories like RDLs and good mornings when the high bar squat already trashes the erectors and glutes.
I'm just doubling up on the amount of work they do, and prolonging recovery or even inhibiting hypertrophy due to excessive damage...
Only hamstrings need specific targeting that leg curls, nordics, GHR, back extensions and some others do better.

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TOTAL REST DAY

Saturday 15th May 2024

No surprises I'm moderate to heavily sore all over, from all the new exercises. Glute medius in particular from the band side leg raises.
Even my quads are pretty sore.
Upper back, core, obliques/QL is sore from snatch grip back extensions and woodchops, but for some reason my outer tricep head are also really sore...


Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally to behind opposite leg -
band attached to forefoot, 10 sec hold at full contraction with foot internally rotated - small light Rogue band 2x5

Walking - 28 mins

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Went on a shopping spree this week with all the end of financial year sales going on
On Ebay I picked up a cheap 45 degree back extension unit, and is rated for 200kg.
Crazy for $80AUD and it folds up for space savings in my garage.

I'm just worried the handles might get in the way of a held barbell, but I can use a different grip width, and raise the height of the unit to compensate for loss of ROM.
And if it's unstable, I can always rest it on a barbell in my squat stand, instead of it's support arm


On Amazon last night and picked up Sertt cable pulley system - $72AUD, so cheap.
Already delivered and all items feel solid and as robust as any pulley and attachments I've used in a commercial gym.
Attach one pulley to my chin bar on my squat stands, and the other as a low pulley, to a tie down strap rigged across the bottom front of my squat stands, when needed.
Going to replace most of my banded movements with it, and greatly open up the type of exercises I can do.
Even for adding load to the back extensions

Loading pin can swing a bit, which can be damped by running the cable it's connected to, through a band stretched across it's path etc



And just now, while casually surfing the web, I came across this SMAI belt squat attachment.
It's not made for my squat stands, but the pin size is the same, and I can attach it in several makeshift ways on the stand, safety bars or even a barbell with tie down straps
It comes with a belt, is adjustable in length and has a support arm that automatically swings out of the way once you lift off.
And it's cheap compared to the others I've seen, with more features, and on sale. 

Once I figured I can do belt squats, calf raises/ISOs, Bulgarian split squats, lunges in all directions (when hooked up with a tie down strap) and other single leg moves without loading the spine it seems like a no brainer.
Also add load for the 45 degree back extension, by hooking the belt to the back of your head when your at the bottom of the extension.
Can probably rig up a seated calf raise as well

Monday 17th June 2024

Fairly sore all over, but less than usual.
Both inner Achilles insertion/Plantaris tendon with mild aches from the heavy calf raise ISOs

Tendon Rehab - Recovery

Split Squat ISO, on balls of foot - half squat depth, rear leg straight - 4x30 secs

Walking - 31 mins

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Tuesday 18th June 2024

Still achey, but less so.
Mood still down.

Tendon Rehab - Recovery

Used the cable pulley kit off my Ironmaster bench, chin bar attachment.
Quite a bit more intense than my usual manual resistance ISOs
Also messed around with some facepulls, various rows and pushdowns to compare the different handle/grip attachments I have.
Hanging a small piece of chain off the loading pin damps the swinging nicely

Calf raise ISO push against wall, sitting on floor, back against wall: - 75% effort
35 Seconds Straight
35 Seconds Straight
35 Seconds Toes out
35 Seconds Toes in

Reverse Curl ISO single arm - cable -  2.5kg x15 Seconds
5kg x35 Seconds - Cable on wrist
5kg x35 Seconds - Cable in hands
6.25kg x35 Seconds - Cable on wrist
7.5kg x35 Seconds - Cable on wrist @RPE 6

Sartorius, lying on back, cable pull ISO - mid range hold - 7.5kg x 35secs
10kg 3x30secs @RPE 8

Popliteus, lateral cable leg curl pull, to opposite side ISO - single leg, foot strap on fore foot - 2.4kg x 35 secs. 2.75kg 2x35secs
External foot rotation - cable - slight bent knee -  3.75kg 2x 35secs, 5kg x 35secs
Wall sit: - half squat depth, pushing into floor at 70 % effort - 4 x35 secs

Walking - 28 mins

Thursday 20th June 2024

Erectors, hamstrings and upper back achey, but everything else not too bad.
Decided to rest today

Tendon Rehab - Recovery

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x30 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs

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Doing weighted chins and dips tomorrow. debating whether to do it at home (need to set up my gear to do it) or go outdoors.
Surfing the web I found 3 decent outdoor calisthenics gym within 15 mins of my house.

If only these had a basketball court or one nearby..
The closest at 4 mins is pretty basic, but has the essentials, and even some ghetto machines





The other two are further away, but much better, with even rings, straight bars, parallel dips




Parking might be an issue with this one, as I need to cart all my gear and weights there via backpack

Friday 22nd June 2024

crap sleep, but not feeling too bad after yesterday's session.
Also not as sore as I was expecting.

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Reboot - Week 28, Day 3 - Lower weights

Body Weight: 88.3kg with shoes, in winter clothing

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

Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs

External foot rotation ISO against floor - slight bend in knee - 4x 33 secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted - opposite hand in air-  33secs
C. Glute bridge hold: 33secs

Semi single leg squat ISO, on balls of foot - half squat depth - 3x33 secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 15 sec hold at top, 15 sec hold at 60 degrees - x 5kg, 10kg, 15kg

Heel touch downs, single leg, off step: BW x 12

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Rotating sets

Power clean:
20kg x10 - 5 low hang, 5 high hang  x 2 sets
40kg x9  - 3 floor, 3 high hang, 3 knee hang
50kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x6  - 2 floor, 3 high hang, 1 knee hang
50kg x3  - 1 floor, 3 high hang

feeling better and getting crisper

High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10
4 sec eccentric - 40kg x7, 60kg x6, 80kg x5, 100kg x4

Belt, 4 sec eccentric - 115kg x3, 125kg x2, 135kg x1 @8

belt - 6 mins rest
130kg x6 @RPE 8.5  (+2kg)
5 mins rest
120kg x7 @9

Squats felt a bit harder and heavier than usual. Maybe fatigue from yesterday as it's the first time I have done back to back sessions.
Also feeling like my progress is starting to plateau, so likely need another work set.
Although I added in SSB reverse lunges this session, which should help

And I'll be adding in belt squats somewhere, as my quads are the limiting factor as I always start to "good morning" the weight up when RPE goes over 8
Either the loading pin + belt, feet elevated or Cable pulley version to start, but I'll likely buy that SMAI belt squat attachment.
And suspend attach it to my squat stands, with a cable tie down, so it can move freely back and forth,
so the fixed arc of the lever arm is eliminated to be more like proper squat, rather than pulling you forward at the bottom.

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest
Dip belt+10kg x 15↓ @RPE 9 +4+4+3+3  (+2 reps on initial set)

stalled last week, and back with a bang

45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6, 30kg x6

controlled with a hold at top
40kg x6 @RPE 8  -  toes pointed out and calf raised down
40kg x6 @9 -  toes pointed out and calf raised down
40kg x6 @9.5 -  toes pointed out.

Damn brutal, lower hamstrings were screaming!
Feels a little harder than my ghetto version I was doing before, where I could do 40kg x10 with lower RPE, and more strain on lower hammies.
40kg on these definitely feels like 120kg or more on RDLs for me, and probably 160kg on deadlifts
Got some lower Sartorius aches when warming up



SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - BW x10, 50kg x6, 70kg x10 @RPE 8
75kg x10 @RPE 9  (+5kg)

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Rotating sets

SSB reverse lunge, alternating legs: - 2 hands supported - BW x10, 30kg x10, 50kg x12
Controlled
60kg 2x12 @7/7.5

45 degree QL side raise: - BW x10 @RPE 6
dumbbell hanging down - 5lbs x10 @7

I figure these also hit the glute medius of the outer leg, and adductors of the inner leg.
Along with the obliques and QL.
Bang for your buck exercise, with really nice QL stretch

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW - 7.5kg x6, 11.5kg x8 @RPE 9

Monday 24th June 2024

DOMs has increased even more over yesterday - especially in my glutes, quads, whole hamstring, inner thigh areas and calves.
Plus upper back still fairly sore, so I decided to rest up today rather than train.
As next session, while upper body slanted, will be somewhat full body.

People do hip htursts for that contracted position, but I think 45 degree back extensions do it just as well without needing as much weight...

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: - 80% effort
30 Seconds Straight
30 Seconds Straight
2x15 Seconds Toes out
2x15 Seconds Toes in
15 Seconds Straight

Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
Sartorius bent leg ISO pull against opposite leg : - 80% effort -  6 x15 secs
External foot rotation against floor, slight bent knee: 70% effort - 5x15 secs, 1x 30 secs
Wall sit: -  pushing into floor at 80% effort - 1/4 squat depth - 4 x15 secs

Walking - 28 mins

Wednesday 26th June 2024

Upper body not as sore as expected, but my calves, quads, especially the upper part, rectus femoris and glutes are fairly sore.
I think from the combo of leg extensions, weighted pushups and ab wheel.

Assembling and setting up the belt squat attachment was pretty tiring today.
The thing weighs 30kg and is big, so wrestling that around and trying different settings for a few hours felt like a heavy manual labour job!
Leaning over a lot, squatting down deep to attach the belt squat hook, over and over - damn glutes and quads feel smoked.

Gonna be real sore tomorrow..

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Belt squat

Plate weight only,  not including the attachment - which is around 30kg, but weighs 15kg on my body
BW x10
20kg x10
40kg x10
60kg x10
80kg x10
100kg x10
110x10 @RPE 7

The unit weighs around 30kg, but due to the lever design, it's halved on my body.
And so the weights are also halved, at least based on loading the unit, and comparing to what it reads standing on a scale.

For the top set of 110kg + 30kg for the bar... the actual weight at my feet was 140kg/2 = 70kg
It sure felt way harder than 70kg to me.... 110kg x10 is not that far from my actual high bar squat 10RM, just 5-10kg less

But if I were to stay bolt upright and not allow any good morning then that change things
It means when I can't use my back in the squat, I'm much weaker!

So these should really help me out