Adarq.org

just catching up in here so wanted to say big ups on the weight loss so far, visual change is very evident.

Friday 28th June 2024

Sleep has not been good lately... and still kinda achey all over.
Another day of "rest" will BBall tomorrow

For some reason my left knee flared up overnight.
Feels like my quad tendon area, which hurts when pressed
I do recall the belt squat arm slammed into that area when it slipped and fell when i was setting it up..

but that was 2 days ago, so a delayed effect :/

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Last night

Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
External leg rotation against floor, slight bent knee: 70% effort - 6 x15 secs
Semi single leg squat ISO, on balls of foot - half squat depth - 4 x33 secs

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Bodyweight in winter clothing 88.8kg

Calf Raise ISO, single leg - using Belt squat

15 secs straight, toes out, toes in - with no rest - 

belt squat (25kg) + plate weight. 60% felt load when it hits my feet
25kg x45 Seconds - Felt load 15kg.
45kg x45 Seconds - Felt load 27kg
65kg x45 Seconds - Felt load 39kg
85kg x45 Seconds - Felt load 51kg
105kg x45 Seconds - Felt load 63kg
125kg x45 Seconds @RPE 8 - Felt load 75kg


Belt squat

I spent more time messing around and testing the belt squat attachment today
Which was quite tiring in itself, and with more light belt squats done to test things

87.6kg bodyweight on rubber mats -
103.5kg together with empty belt squat = 16kg empty belt squat lever.

adding 20kg onto belt squat = 115.7kg , so only 12.2kg was added

12.2kg from 20kg added is a 60% felt load
Which falls inline with the numbers I see on the web with other similar belt squat levers.

The belt squat weighs 33kg when sitting bare on the scale.
But once attached to the squat stand, the only parts that exert load on my body come to 26.5kg
I just round it down to 25kg to make plate maths easier

60% felt load numbers on the last session I belt squatted seem to fall somewhere between a front squat and Safety bar squat.
Make sense as you can't use your back as much.

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After adding some new parts from the hardware store to improve things, like an S hook.
And a short 300kg rated tie down strap to pull the attachment against a J hook on the backside of my squat stand uprights
Then removing unnecessary carabiners, and using the highest set of rings on the belt to attach to the belt squat arm.
I was able to belt squat full depth with 2 inches to spare, without having to stand on a raised surface to improve depth.

And when I relax and round down, I can make the plates and belt squat lever touch the floor.
So going to true failure on the belt squat will be easy and safe.
Myoreps and rest pause will be viable

I also bought a set of cheap car jacks (2 came in the pack), rated for 3000kg, and tested it as a kick stand so I can hook up the belt, and start from the top.
Then move it aside before starting the set. And it worked well
I didn't take a pic of my setup, but this is similar.

They also work well as another set of stands for when I'm using two barbells at the same time.

Sunday 30th June 2024

Fatloss cycle 1 - Week 12

Height = 5'8.5"
Weighed = 87kg (+1.4)    Macrofactor app trend weight - 86.3kg (+0.2)
Waist = 34 3/8 inches
Hip = 41.25 inches (+0.5)
Upper thigh = 25 7/8 inches

Total loss so far - weight  -1.7kg  Waist -2 inches 

Animal based diet - averaged 3011 calories for the week - 209g protein, 155g fat, 192g carbs

Ate too much this week. Also holding a lot more water and carb/glycogen weight

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Slightly beat up feeling from yesterday


Tendon Rehab - Recovery

External leg rotation against floor, slight bent knee: 70% effort - 4x45secs
Calf raise ISO, single leg :  3x5 secs
Wall sit: - half squat depth, pushing into floor at 70% -  3x 45secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort -  4x45 secs

Tuesday 2nd July 2024

Crap sleep.
Also not liking the way I feel doing back to back sessions, so will make tweaks to next week.
Fatigue spilling over etc

My hands, especially my right one have been torn up from the dry winter skin cracking open at the joints and creases
Painful...

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Reboot - Week 29, Day 3 - Lower weights

Body Weight: 89kg with shoes, in winter clothing

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

Sartorius bent leg ISO pull against opposite leg : 3x 35 secs

External foot rotation ISO against floor - slight bend in knee - 3x 35 secs

A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air-  35secs
C. Glute bridge hold: 35secs

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, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees - x 10kg, 15kg, 15kg, 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

painful hands so stopped there...


High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed

Slow - 20kg x10, 40kg x10, 60kg x8, 80kg x6, 100kg x4

Belt, 4 sec eccentric - 110kg x1

belt -
100kg x6 @RPE 7
70kg x25 @7 - FAST, continuous, 50 sec set time

7 mins rest - 100kg x5 @8 - quads pumped like hell!
5 mins rest - 100kg x5 @8.5


Really focused on staying as upright as possible, and make it quad driven.
Stopped all sets when the quads started to struggle, not letting a hint of good morning to happen.
Need to reprogram motor patterns
This has allowed my rep cadence to be much faster, and core/lower back feel less taxed as well

Also no longer resting at the top with a breath as much, more piston like.
First time in a while my quads were this pumped
Gonna be sore tomorrow!

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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, 9 deep breaths
Dip belt+10kg x 17↓ @RPE10 +4+4+3+3  (+2 reps on initial set)

45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6
BW (hands behind head) x27 @7  - FAST
7 mins rest
25kg x10 @7 - Toes out, calf raised down
5 mins rest
30kg x9 @9 - Toes out, calf raised down
30kg x6 @8.5 -  Toes out, calf raised down

Brutal!

SSB Calf raise ISO - single leg - hand supported
12 secs straight, toes out, toes in without rest - 36 secs x  BW, 30kg, 50kg, 70kg

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Rotating sets

Calf Raise, single leg - using Dip Belt - Full range stretched, controlled, pause at bottom
BW x10
5kg x15
7.5kg x12 @7

Now that my achilles insertions have healed enough, it's back to full range stretched calf raises.
No discomfort today
Will slowly progress the load


Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
2 hands supported -
25kg x10, 45kg x12, 85kg x10

105kg x10 - Felt load 63kg
125kg x12 @RPE 8.5 - Felt load 75kg

Probably should not have done it in this session, quads were hurting by now...

My ghetto set up

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Hammer curl ISO, single arm : - Dumbbell
7.5kg x15 Seconds
8kg x 20 secs, 25 secs, 30secs @8

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 11.5kg x12 @RPE 9 (+4 reps)

45 degree QL side raise: - controlled
BW x10 @RPE 7
dumbbell hanging down - 10lbs x10, x8 @9

Thursday 4th July 2024

Still fairly sore all over. Erectors more sore today

Poor sleep, so decided to not train today.
Spent time rearranging my garage gym to make things more efficient

Did some random leg ISOs here and there

Saturday 5th July 2024

Posterior chain pretty sore from yesterday... the high angle rows and face pulls do tax the posterior chain a bit...

My Abs cramped last night after training, when I was sitting in front of my computer and sneezed!
It relaxed after wards when I pressed against the cramp, but then later cramped hard again when I tried to stand up.
I had to go stretch it for a minute on a doorway
This used to be a problem whenever I trained abs hard... but I thought having all my electrolytes sorted would have fixed it.
Will have to stretch the abs post ab wheels from now on.

Rest day, just some walking

Walking - 31 mins

Monday 8th July 2024

Crap sleep, and a little tired from yesterday, but felt strong after warming up
Achilles insertions felt a little achey upon walking but ok later on



Chin, Dips - Reboot, Week 30, day 2

Bodyweight with shoes - 89kg in winter clothing/shoes

Tricep bench dip: paused x6

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Rotating sets - 2 mins between

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep -  Light band x3 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, leg assisted x5,  BW x2, x3, +5kg x1

legs straight, elevated, partial L-Sit posture -

Belt+5kg  1x5, 2x4 @RPE 9 (+1 rep on first set)

Went to the nearby park to do these.
Seems the dip station was removed, and the pull up bar is tiny and not quite what I expected...
Also carting 25kg of plates in my military backpack was tough!
Did the best of it, and made it work.

Will go elsewhere next time, or stay at home

L hang Chin up: BW x4  - touched shoulders against the bar handles

4th rep barely touching bar, and feeling slower.
RPE would be 9, but can do more reps with chin over the bar.

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Back at home

Wall Sits - half squat , pushing into floor at 70% - 3x45secs

Chin up, band assisted: - Heavy green and black monster mini Jumpstretch band
FAST -45kg x16  @RPE 10

estimate 45kg of band assistance at the bottom

Tricep bench dip: - 6 Slow, paused

Dips: - Ironmaster bench attachment, more narrow - 10 dip shrugs, BW x10 leg assisted, BW x8, x3

Dip belt +7.5kg x3, +15kg x3, +20kg x1,

6 mins rest -
+20kg x12 @ RPE 9.5  (+2.5kg)
FAST - BW x18 @RPE 9  (+2 reps)
+20kg x8 @10

Face down Y raise into W press: - 45 degree incline -
2lbs x8
3lbs x15 @RPE 8
4lbs x12 @7