Adarq.org

useful vid

<a href="http://www.youtube.com/watch?v=XaX62e9uh90" target="_blank">http://www.youtube.com/watch?v=XaX62e9uh90</a>

Sunday 17th November 2019

fasted

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63 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches


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later on, practised my jump plants at home - low intensity
R-L plant messes me up!
I should be a R-L planter as I mostly dunk with the right hand, but I do a funky hop step off a L-R sequence to make my R-L plant jump.....
L-R is nice for doing double pump reverse layups, up and under the rim, coming from the right side though

no warmup, and no knee pain - sweet

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21 hour fast
2700 calorie burn

plan to eat 1300-1500 calories

Saturday 16th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87.2 kg

fasted

BBall practice session - 45 mins
dribble, shooting practice, intense moves and layups
10 or so Jumps after 35 mins -

jumps were crappy - gah I can't wait to start eating more and walk less, but I need to be patient and get to 80kg first....
Lower back quite achey on jump landings :/


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back at home

facing down garage slope, in oly shoes

10kg bumper plate ATG goblet squat mobility drill

rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1, rest 30 secs, 80kg x1 regular

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1
5 mins rests - 80kg 2x8, 80kg x 12 @ RPE 9

Lower back feeling it a bit, and on the first rep with 80kg on front squats my mid back felt bad, did a better single after 30 secs rest, it's all down to my form, second rep much better braced.

The 2x8 with 80kg on  squats felt kinda hard on the 8th rep each time, so not sure how I got to 12 on the third AMRAP set 
One rep in the tank, especially so, when fresh.
Quite a jump from the 80kg x10 @RPE 10 last week!
So e1RM is about 120kg now, 264lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 8 combos -  4 reps normal, 4 reps hooked grip
Good morning onto toes 40kg x10
front squat support 110kg x30 secs, 100kg x 35 secs


Rotating between each exercise - 1-2 mins rest
single leg kneeling deadlift 10kg x 12
single leg calf raise - +10kg  x16
Wall tib raise - body at 45 degree angle - BW x18
Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 15)
Peterson stepups -  5 inch +10kg 2x20
face pull into overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 50secs walk around front yards, each side
ATG splitsquat BWx10

released upper traps and triceps on loaded bar

stretch

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I may not be jumping well, but the big calorie deficit hasn't effected my strength and muscle mass gains 
Getting quite a bit bigger, may have a hard time getting under 70kg bodyweight now...


===

3400 calorie burn for today, not including weights

ate 2100 calories

Friday 15th November 2019

A bit achey all over - suprisingly sore in my neck muscles, traps, hamstrings, abs and glutes!

fasted

----

55 min walk

stretches

I always end up feeling better an hour after the walk

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20 hour fast
2700 calorie burn

plan to eat 1200-1300 calories

this may help

https://squatuniversity.com/2019/01/06/rehabbing-achilles-tendinopathy/

Tuesday 8th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  89+kg

fasted

BBall practice session - 76 mins
dribble, shooting practice, intense moves and layups
Jumps after 45 mins -

jumps were kinda crappy
Playing at a different outdoor court. hot as hell


---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat all paused - 40kg x3 , 60kg x3, 80kg x1
controlled down, paused, explode up - 85kg x1 @RPE 9

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x1
controlled down, paused, explode up - 85kg x5 @ RPE 9
regular reps - 100kg x 5.5 @ RPE 10

Had planned to triple the 85kg front squat, but my mid back said no... started to ache
5th rep on 100kg squats felt OK, thought I had a 6th, but all strength died at the sticking point and I failed it... 
May have been able to do it if fresh, so 1RM is around 115kg, 253lbs
Hmm 1RM front squat is probably 95kg

Starting to feel like the linear gains are running out now, at least while on a calorie deficit, time to change things up
Goal is to get 1RM to 315lbs by the time I hit 80kg bodyweight, which should give me enough strength to get fingers over the rim off steps, and touch the 9'10" off vertical.


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 87.5kg x 8 combos -  4 reps normal, 4 reps hooked grip
front squat support 110kg x30 secs, 100kg x 40 secs


Rotating between each exercise - 1-2 mins rest
single leg kneeling deadlift 10kg x 10
single leg calf raise - +10kg  x15, x12
Wall tib raise - body at 45 degree angle - BW x22, x20
high angle single arm row, elbow out
24kg kettlebell -  more controlled x15
Standing single leg raise
lightest band I have - (straight legs x13 + bent leg x 13) x 2 sets - a bit more band tension/stretch today

Peterson stepups - 2.5 inch BW  2x20, 4 inch BW x10

released upper traps and triceps on loaded bar
banded elbow wall walk x 60 secs 

stretch

----

Hot day, had not that much energy.
So I cut stuff out and volume a bit, so a bit of deload
I should have done my pushups and inverted rows at the court like normal, but when I tried to do them after my squats, I just had no desire, energy to do em...


===

3500+ calorie burn for today, not including weights

plan to eat 1700-1900 calories

Sunday 10th November 2019

Still achey from last weights session, mostly my hips/glutes/erectors.

soft tissue work at home

fasted
bodyweight without shoes - 87.8kg

BBall practice session - 60 mins

dribble, shooting practice, and few layups etc
15 mins worth of jumps and dunks on 8 feet netball rim

Not fresh so no hops, but practised my other plants

stretch

--

66 min walk/hike, with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths - 105 secs
1x 75m @ 25 degree slope 75 secs

a few more stretches
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20 hour fast
3500+ calorie burn

ate 1800 calories