Adarq.org

30/06/2022

Run- 2.77km in 16:51 @ 6.06m/km

Ran a bit then walked a bit. Running pace was around 5.30 or so. Felt pretty crappy overall. New shoes which were different plus being fat doesn't help. All in good time though.

Signed up for a 10k event last night. The run is on Oct 2 so plenty of time to train and should be able to fit it in around my other training. Was feeling a little demotivated and thought this might get the juices flowing again. Wife and her brother are doing the 21km at the same event.

06/07/2022

BW- 98.8'

Incline Bench- sets of 10 @ 20, 30, 40, 40, 40
ATG Split Squat- 3x10@bw (right knee creaky AF on first set which was very weird)

Seated GM- sets of 10 @ 20, 30, 35
External Rotation- 3x10@3.5kg

Cross Bench Pullover- 3x5@6kg with 3s pause
QL Extension- 3x10@10kg

3 Step Horse Stance x 30s

Body was sore and tired. Went through the motions but got it done.

Bringing back the T0ddday jump program. Hvae been trawling through all my old info and programs. Looking at the ATG stuff, some PJF Performance stuff I came across and I found this old gem. Going back through this log I can see I got some great results (especially squat strength) and just need to make some tweaks to get it to fit me better. Problems I ran into last time were some knee pain, ankle pain from too much bounding too soon and getting run down which is probably a combo of the workload and just normal life stress. Anyway going to run it back and make some minor adjustments to see what I can get out of it.

Going to start with the lifting, 1-2 jump sessions and 1 track session a week and progress it from there.

The original program is as follows:


A) Jump Circuit

1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps


B1) Lifting Day 1

1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight
4) 50xpullup
5) Standing Dumbell Press (4x10)

B2) Lifting Day 2
 
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press
4) Slant Bench Abdominal Curl w/weight
5) Med Ball Toss

B3) Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

C1,2) - Bounding/Sprints/Walking Mobility

0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint

*** Either (C1) 2x3x100m sprint, (C2) 2x2x150m,1x300 TT sprint/stride

D)

1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides          2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Sample Template:

M: C1, B1
T: A,D
W: D
R: A,B2,D
F: D
Sa: A,C2,B3
Su: D

11/07/22
BW- 100.8 (ate well below maintenance yesterday. weird for no drop in weight)

Jump Circuit

1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps

Spanish squat ISO- 1x20s

Cut the jumps short. Want to really ease myself into these as the last time I did everything I ended up with shocking knees and ankles. I was also 10kg lighter then too.

Potential Hapkido training to come later.

13/07/2022
BW- 99.7kg

Run- 4.01km
Time- 26:24

Splits-
1- 6'17
2- 6'23
3- 7'04
4- 6'28

Avg heart rate- 157

Went a little harder that I would normally have gone but was running with my wife. She was slightly ahead the whole time and paced me pretty well. Legs felt pretty good after too. Longest run in ages.

15/07/22
BW- 99.3kg

Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90% - 60 x 3, 80 x 1, 1, 1
2) Dumbell Single Leg Deadlift to Press- 10kg x 5/side, 15kg x 5/side
3) Dumbell Incline Press- 10s x 10, 15s x 10, 10, 10
4) Chest Supported Dumbell Row- 10s x 10, 10, 10, 10
5) Weighted Pullups

Felt pretty good after gym. Squat singles were easy. SL DL to press was hard-ish and very fatiguing on the hams. Went easy again on upper due to shoulder.

Got home and my wife wanted to do a 3k run. I thought that would be easy enough and it would be a slow pace. We then decided to run with the dogs (German Shorthaired Pointers) which proved to be a huge mistake. I was constantly having to pull back in my running stride as the dogs were too excited. One of them also cut across me and I took a nice tumble. Glad I have all that breakfalling experience from hapkido as I ended up doing a nice backwards roll. I may have jarred my leg in the process though. After the run the back of my leg blew up and I had a nice little lump at the top of my right calf on the inside. Pretty sure its a baker's cyst which I had previously when I did my meniscus on the same leg. Was hugely painful and I stayed off it all night. I don't think my shoes helped either. Bought a pair of Mizuno Wave Inspire 18s. Only ran in them three times but they felt like they had a hard plastic spring in them which was odd. I thought maybe I need to wear them in more so wore them around all day Saturday and out to my sons basketball game. Leg was feeling horrible and the lump was quite pronounced. Felt about 87% better when I got home and took them off. Returned them and bought some new ball shoes instead as all the runners they had were over priced.


16/07/2022
BW- 99.0


17/07/2022

1 hour stretching session


18/07/2022

Leg feels much better. Lump is basically gone now but I'm being careful. Going to take a week to get over this and start again next week. Will do upper body, lower body ISOs, core and stretching this week. I did eat my way through the depression of another potential injury though so I'm pretty sure I'm back to square one weight wise. Will eat to the plan today and jump on the scale tomorrow.

Have looked at the volume for the program which is a lot. Going to moderate it as follows:

M- AM Lifting + PM Hapkido
T- AM Core/Jumps + PM Slow Run
W- Lifting
Th- AM Core/Jumps + PM Ball Game
F- AM Lifting
Sat- Track
Sun- Slow Run

Things to be mindful of is to keep my nutrition high enough. Going to aim at 2,500/2,700 on single session days and add 250 extra on double days. Also going to ease in to running and track volume. The lifting was feeling great last week so I don't think that's the problem. Last time I did this program I added 10kgs a week to squats. Will only add 5kg per week to keep it reasonable. 

Bloody head cold kept me out of action for the last week. Also had some lingering knee pain right where the MCL is. Wondering if I had a slight MLC strain in there somewhere. Pain is completely gone now though.

28/07/2022
BW- 98.7

Spanish Squat ISOs- 5x30s
Hanging- 5x20-30s

Back Squat-
20 x 5, 60 x 3, 80 x 1

Incline Bench-
20 x 5, 40 x 5, 60 x 3

Wanted to get a quick lift in as I have a game tonight. Everything felt ok. Weak-ish as I haven't lifted in a week but assumed that was going to happen. Spanish squat ISOs are gold! Can't believe I've never used ISOs before for my knee health.

Ball Game-
Nothing like a shitty rec league game to make you want to train harder. I'm just not fit enough or skilled enough at the moment. Had a full court sprint followed by a beautiful euro step between two opponents but just had no juice left in the legs to make the shot. That was the same on a few occasions. I can get to the basket easily enough or get my shot but it's falling short. In positive news though I had a cold one step RL jump which was around 24". This is up from the 19-20" from two weeks ago. I'm pretty excited about the next couple of months though. Just getting the weight down and my strength back should see me back up over 30" pretty easily.

Refs were completely one sided which shouldn't have surprised me after the jump ball. Guy opposing me tipped up straight out of the refs hands and when I looked at the ref he just shrugged his shoulders at me SMH. The rest of the game was super physical which is sometimes the norm but there was a lot they let go. I just need to be stronger. 

29/07/2022
BW- 98.2

Knees and ankles feel great this morning. Lower back has been a pain the last few weeks but that's just my lack of consistent training and lack of stretching. Need to get that fixed ASAP.

May train later today or just get a stretching session in.

04/07/2022
BW- ?

Squat- 20 x 10, 60 x 5, 75 x 3, 90 x 1

Deadlift- 60 x 10, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1

OHP- 20 x 5, 30 x 3, 40 x 6, 35 x 8, 30 x 10

Decent session. Squats felt good and moved quickly and so did the deadlift. OHP was pain free in left shoulder which was a nice surprise.