Adarq.org

Saturday 4th June 2022

Sore all over

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Morning mobility work and upper body stretches

Combo Bicep curl/finger ISO - 3x 30 secs

Walk - 30 mins
Lower body stretches post walk

Wall Sit holds - at 60 degrees, heels off the floor  3x 50 secs

Thursday 2nd June 2022

achey all over - quads seem more sore today.
Lower back the most sore.

had to drop most of the cuff and shoulder health work as they all flare up my upper left bicep tendon to some degree.
Changed arm work and others to more tendon friendly options and tempos for tendon healing

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Tendon health+rehab -  Upper Week 1, Wave 1

Bodyweight with shoes, winter clothing - 92.4kg

general mobility drills

BBall dribbling: - 8 mins - Good

side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20

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Larsen Bench press - 20kg x10, 40kg 2x6, 50kg 2x5, 60kg x1
60kg x12 @ RPE 6
Thumbs on smooth - 60kg x12 @ RPE 7

Will use closer grip variant, which does not compress my left bicep tendon

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rotating sets - 2 mins rest

A) Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up, wide pull up and chin set each rotation

Pull up - leg assisted x5
BW x3 @ RPE 5
leg assisted - BW x 12 @6

Wide, snatch grip -  BW 2x2 @7
leg assisted - BW x 12 @6

Chin up, shoulder width - leg assisted x 5
BW x3 @4-5
leg assisted - BW x 12 @6

B) Military Press: -  Hold at top, bulldog grip - 20kg x10, belt 30kg x6
belt
37.5kg x12 @ RPE 7
35kg x12 @ RPE 6

Thought 37.5kg would be OK, but it was harder than expected most likely due to bench fatigue

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Dip shrugs: BW x 20 @5
Incline flies: - 30 degrees - 15lbs x10, 25lbs x12 @5
High angle rows - 20kg x12, belt 40kg x10, 50kg x6
belt- 55kg 2x12 @6

maybe a tad too light

Lateral leg drive into wall ISO: 30 Seconds x3 sets @7
Incline Dumbbell curl - 45 degrees, arms angled out, 3 secs up and down - 15lbs x10, 17.5lbs x8 @8
20lbs x6 @8

Lying dumbbell tricep extensions: - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @6.5

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SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 60kg @ RPE 8
ISO only - 30secs x 65kg

1/10 right achilles insertion pain on first 60kg set
felt harder today, so stayed at 60kg

Split squat ISO on balls of foot, rear leg straight: 90 degree knee angle - 35secs x 3 sets
Incline Dumbbell hammer curl - 45 degrees, arms angled out, 3 secs up and down - 20lbs x6, x5 @ RPE 8

Leg extension, single leg - 3 secs up and down between 10 and 60 degrees for 36secs - 15kg, 22.5kg, 30kg
3 secs up and down between 60 and 90 degrees for 30secs - 35kg @ RPE 8

Kettlebell rotator cuff corkscrew: 5kg 2x15
Half kneeling Kettlebell weight shift: 5x3secs 10kg x 2 sets

High bar squat: facing down slight slope. Belt - 20kg 2x10, 40kg x5, 60kg 2x5
paused - 75kg 3x5

Wasn't planning on squatting but I wanted to test some things out. 75kg should not be too taxing although it didn't feel that light ether.

I look super deep from this camera angle.
Even in oly shoes, facing down a slight slope and a wider stance with feet turned out, I am far from upright with high bar, the curse of longer femur to torso/shin ratio

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stretch

Tuesday 31st May 2022

Winter has arrived, started to supplement with 5000IU of Vitamin D3

Lower body and erectors low down aches.
Tweaked something in my left adductor/glute tie in area from Sunday, as it was playing up when walking down stairs and eccentrics of single leg squats until I warmed up

Should have rested an extra day, as body felt like it was still recovering from BBall/Jumps.
Might need to also drop the volume of jumps as well

Week 1 of base building plan underway.
And some deloading as well.
Glad I didn't go heavy today as I would have picked up an injury...
Session are still too long, need more tweaks!

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Morning mobility work and upper body stretches
soft tissue work for lower body and whole back, plus biceps, front delts

Tendon health+rehab - Day 1 Lower 1 - Base Building Week 1

Bodyweight in shoes, winter clothing = 92.6kg
general mobility drills


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

Half kneeling Kettlebell weight shift: - 25lbs 5x3 secs x 2 sets

left side is worse than right side, and also the side I hip shift on squats

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10

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Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 1 snatch high pull  - 40kg, 60kg, 65kg

felt crisp and explosive, much better than last week

1 set of high bar, then low bar until main work sets - then all high bar sets -  facing up slope of garage

Low bar squat: - Oly Shoes - slow eccentrics - 40kg x5, 60kg x3, 75kg x3, 90kg x3, belt 105kg x3
in flat shoes, facing down slope - 60kg x5
testing things out at the end

High bar squat: - Oly shoes - slow eccentrics - 20kg x10, 40kg x5, 60kg x5, 90kg x5, belt 105kg x3

belt - Oly shoes - facing up slope of garage
90kg x12 @ RPE 6
90kg x12 @ RPE 6.5

Nano X, facing down slope -
90kg x5 - Left glute adductor tie ache on eccentric

Squats still feeling hard and heavy on my back, so performance has nose dived.
Glad I didn't go heavy today or else injury would be likely
Wasn't sure what weight to use to get clean, comfortable sets of 12, but 90kg felt OK
First set was piston like, second set felt quite a bit harder

next week will most likely be 95kg x12, 90kg 2x12

Did some tests after main sets in various shoes and facing down slope - it just feels easier in flatter Nano X shoes facing down the slope.
And in the Low bar squat, flat barefoot style Merrell vapor glove 4, the same.

Half kneeling Kettlebell weight shift made a difference already, bottom of squat feels much more comfortable, and I didn't notice any hip shift today

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Alternating sets - 1 mins rest
A1) Stiff legged deadlift - lowered down to a soft tissue on floor, dead stop - 60kg x5, 80kg x5, 90kg x10 @ RPE 5
A2)Sumo Deadlift - flat shoes, belt, hook-gripped - 60kg x10, 80kg x5

B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 6, 40kg x3, 50kg x12 @ RPE 7
B2) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 6

C) SSB Good Morning: - belt - 30kg x10, 40kg x10, 50kg x10
belt -
55kg x10 @6

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to just below neutral  - BW x6, 30kg x 6, 40kg x6
55kg x6, 60kg x6 @RPE 7

No pain

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SSB Bulgarian Split Squat -  hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down. 3 secs down and up, Non lock - BW x6, 30kg x6, 35kg x6
40kg x6  @ RPE 6
45kg x5 @ RPE 8

Left leg wanted to buckle on the eccentric on the earlier sets down to mild pain in left flute/adductor, until it warmed up
2/10 left patella tendon pain on first few reps of 45kg set
Note to self - remember to put front foot on a small bumper plate, and hang heel off the edge to load soleus next time!

Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
32.5kg x9 @RPE 7

wanted to do a comfortable set of 12 at RPE 6 with 32.5kg, but even the 30kg warmup set felt much harder than usual, so hamstrings probably fatigued from stiff legged deadlifts

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15

Sunday 29th May 2022

calves, legs and hips moderately sore this morning, along with my upper back and shoulders... from the dribbling and walks yetseday...?

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Morning mobility work and upper body stretches
soft tissue work on feet, calves, legs and back

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BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

Dribbling drills - 20 mins

Low intensity jump shots, layupspost moves, around the rim, and slow jogs after ball here and there, on balls of feet

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Rotating sets - 30 secs to 1 min between each

A)Pogo hop - medium- 4x10 - 2/10 Right achilles pain on some reps
increased intensity today, overall felt good, just some slight aches

B) Jumps in place. Continuous: - Jumping 12 inches 3x5 (+1 set)
increased jump height 6 inches. all felt good and pain free

C) Jumps/standing dunks on 8 feet rim x3 warmup
x3 - standing, single arm
x3 - dunks on 8 feet netball rim
x3 - standing dunks on 8 feet netball rim, and windmill
x3 - standing dunks on 8 feet netball rim
x5 - 3 step jumps, both L-R and R-L plants

Standing vertical - Touched about 9'4.5" - Just past middle of hand on 9 feet backboard,  3.5 inches higher than last session
1 inch higher off a small step

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Standing Box jump - 20 inch wall, landing with straight legs 3x3

post session - 
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 50  secs
Wall sit, heels off the floor - 1 min

stretch

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Decent session dribbling and BBall wise.

Happy with jumps though, no pain on take off, plants or landings.
Big improvement in my left patella tendon
Jumped pretty hard today, especially on 3 step jumps
Landings no longer feel jarring
felt pretty soft on some 3 step jump plant practise

Standing vertical was around 24 inches. I should be jumping 27-28 inches based on my squat and bodyweight ratio.
Pretty sore, so fatigue is a factor

Didn't test single leg jump yet

Saturday 28th May 2022

Sore calves, and low/mid traps from SSB. Quads not to bad.
Starting to feel fresher.
Feeling noticeable different to previous weeks - legs feeling lighter, hips and adductors not feeling so full of DOMs
Lips have lost that swollen dry cotton feeling....

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Morning mobility work and upper body stretches

Walk - 20 mins
Dribbling Ball control drills - 12 mins - felt good

Thursday 26th April 2022

Mild drained feeling, sore quads, upper back, erectors and calves

Did upper body today, instead of waiting till tomorrow, so that I would have a full 2 days of rest before Sunday
Not ideal, but it was a deload session so it didn't matter if I felt tired and things felt hard.

Everthing did feel harder today.
Most work sets at 60% and 2-3x5

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Upper mobility work and stretches

Walk - 32 mins

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Tendon health+rehab -  Upper DELOAD

Bodyweight with shoes, winter clothing - 93.3kg

general mobility drills
side leg raises - x 20
Band pull aparts - high to low reverse grip: Light rogue band x20

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Bench press - 20kg 2x10, 40kg x10, 50kg x8, 60kg x6

Larsen bench - Thumbs on smooth - 65kg x5
Larsen bench - regular grip - 2x5

Upper Bicep tendon pain at reversal on heavier sets, ie when it gets stretched/compressed
releasing and massaging the upper part of the biceps seems to help
I think this is the same pain I get in my left shoulder when doing dips.
I may have to do some bicep tendon rehab...

https://www.strongerbyscience.com/biceps-tendinopathy/

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rotating sets - 2 mins rest

High angle rows - 20kg x12, 40kg x10, 50kg x5
belt- 60kg 2x5

Military Press: -  Hold at top, bulldog grip - 20kg x10, belt 30kg x5, 40kg 2x5

Pull up/Chin up - Hang and 20 scap shrugs, 10 wide grip
alternating between 1 pull up and chin set each rotation

A) Pull up - leg assisted x10
BW x1
BW x3 @ RPE 7
Wide, snatch grip BW x3 @7

Chin up, shoulder width - leg assisted x 10
BW x1
BW x3 @7

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Dip shrugs: BW x 20 @5

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 25lbs x10

Single arm dumbbell row - bench head supported - 45lbs x10
belt - 65lbs 2x5

Scaption raises: - full range of motion - 5lbs x10
palms up 5lbs x10

left shoulder/bicep tendon clicks and pops

Incline Dumbbell curl - 45 degrees - 5lbs x10, 15lbs x8 @7
20lbs x6 @7

No bicep tendon pain. Angling out the arms helps, and maybe the incline angle as well.

Incline dumbbell tricep extensions: - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @6.5

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Incline Dumbbell hammer curl - 45 degrees - 5lbs x10, 15lbs x8 @6
20lbs x6 @7

Chest supported YTWL raise complexx - 30 degrees -  2.5lbs x5 each
2.5lbs x10 each @9

Close grip triangle push up: - BW x 10 @5

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stretch

Tuesday 24th May 2022

Still some overall soreness present
Didn't feel right, so listening to my body, voted for more rest today

Right achilles insertion seems to have turned the corner and more on par with the left side now

Next fine day is 2 days from now, so may just wait till Sunday before I head to the BBall courts again
No need to rush things

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Morning mobility work and upper body stretches

soft tissue work for lower body and some upper