Adarq.org

Monday 8th August 2022

Feeling decent again, back into it

Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference




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Morning mobility work and upper body stretches
Soft tissue work for whole body

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Tendon health+rehab -  Low fatigue Week 4 - day 2

Bodyweight with shoes, winter clothing - 91.7kg

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs

BBall dribbling and control drills : 15 mins -  decent

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg

ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets


B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top -  full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8

0.5/10 pain on right Achilles insertion area on 45kg set

C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1

Felt good, form getting better, all straight leg high catches

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Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8  --> puts e1RM at 122kg total weight

77% of e1RM - +2.5kg 3x4 - all reps  shoulders to bar. first 3 were fairly fast, 4th rep a bit harder


B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6

3 secs down to safety arms, paused, explode up, belt -  90kg x6, 100kg x6, 110kg x6
120kg 2x6  @ RPE 8
90kg x6

These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms


C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9

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Rotating sets - 1 mins rest

Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8  (+1 rep)
BW 2x7 @ RPE 7/8

B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7

C) Suitcase carry, single arm, high knee marches in place: -  45lbs 2x20

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Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked

Saturday 6th August 2022

Upper back, posterior shoulder a little sore.
And both achilles insertion minor aches upon waking, when walking.

rest day, let things settle down

Thursday 4th August 2022

Cold is finally gone

Not all that sore after yesterday, despite the days off
Left patella and both Achilles still feeling good after yesterday

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Waking mobility work and upper body stretches - lat and pec stretches

Sartorius Internal leg roiation ISO against opposite leg, in seated position 70% effort 3x40 secs

Peroneal External foot rotation ISO against hand - 70% effort 3x40 secs

Been having random pain in my upper right Peroneal area, tendon, in the bottom part of the leg extension.
And when coming up from the bottom of a bodyweight squat, at certain body positions, knee angles
It's been lingering around randomly, so see if this helps.
Probably due to how my foot interacts with the leg extension pad

Tuesday 2nd August 2022

Flu/Cold almost gone now, just some mucus in throat, but not coughing much now

Lower back feeling much better, so back into it tomorrow.

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Waking mobility work and upper body stretches - lat and pec stretches

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x30 secs
Lying on back, palms down, arm push into floor ISO - 70% effort 3x30secs
Lying on back, face pull, into floor ISO - 70% effort 3x30secs

Bicep curl tricep extension overcoming ISO : using finger tips - 70% effort 3x30secs
Single arm reverse grip press, against opposite hand ISO : 70% effort 3x30 secs

Sartorius leg lift ISO against opposite leg, lying on back: 70% effort 3x30 secs
Single leg RDL, reverse hyper, bird dog, shoulder push into wall ISO : 70% effort 2x30 secs
Single leg squat, front supported ISO : 60 degrees, pushing front foot into floor -70% effort 3x30 secs

Sunday 31st July 2020

Fat loss cycle 3 - Week 11
Height - 5'8.5"
weighed -  89.7kg(+0.1 ), 197.8lbs

waist - 36 inches
hip = 42
upper thigh = 27
Right calf = 15.75
Neck = 15.75
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.3% (-0.4)

Total loss so far - weight -1kg Waist 1 7/8 inches BF% Tanita -0.9%

Phone app TDEE Calculator is at 2955
Averaged 3091 calories over the week, 200g protein, 173g carbs,  161g fat.

About maintenance this week, no changes, ate too much

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Lower back and QL is pretty sore, in a bad way, hurts to bend over in seated position.
On the other hand my lower left Sartorius (tendon?) is feeling much better

Should have went for a walk today, but I didn't

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Waking mobility work and upper body stretches

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x45 secs
Hammer  curl tricep extension overcoming ISO : lying in bed using finger tips - 70% effort 3x30secs

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs

Wall sit, single leg, with heel off the floor, at 60 degrees knee angle - 2 x 45 secs
Single leg squat ISO, front rail supported with hands - 60 degrees  - heel off the floor - 2 x 45secs

Friday 29th July 2022

Crap sleep lately, but still feeling decent enough.
Cold still hanging around

Instead of training full body 3 times a week like in the previous 3 weeks before I got hit with the flu, I'm now training every 3 days instead, so an extra 2 days of rest each week.
Seems like a better match for my recovery rates so far, as DOMs is not building up over time and hanging around, but actually decreasing each session

Got the itch to buy another second hand pair of 20kg Bumper plates, and 10kg rubber coated plates on Facebook marketplace...
Then spotted a listing for a less than 1 year old 207kg set of calibrated Hansu Power plates.... these are much thinner than regular plates.. ie the 25kg plates are only 1 inch thick... tempted but $$$
I like the thinness of these plates, could be useful for loading certain things better.
But not keen on metal on metal clanging of these vs bumpers/rubber coated plates

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Waking mobility work and upper body stretches
Soft tissue work for problem areas

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Tendon health+rehab -  Low fatigue Week 4 - day 3

Bodyweight with shoes, winter clothing - 91.7kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10


Rotating sets - 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, and 60 degrees, slow eccentric - 15kg, 20kg, 25kg, 30kg

Left Patella tendon felt OK

B)Calf Raise - single leg - BW full range warmups 
at slightly above neutral with 1inch ROM slow raises - SSB - 45 secs x30kg, 35kg, 35kg

Bumped up loads to +5kg, no discomfort or pain from Achilles.

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Olys - alternating between clean and snatch moves

Power clean:
20kg x6 hang
40kg 3 floor, 3 hang
60kg x3

Snatch high pull: 20kg x3, 40kg x3, 60kg x3
Clean high pull: 20kg x6, 40kg x3, 60kg x3, 80kg x3, 90kg x3


Deadlifts - alternating between Clean deadlift and sumo sets. Weights lowered under control
Clean deadlift: lowered under control
100kg x2 Belt hook grip
120kg 2 Belt Hooks
140kg x1 Belt Hooks
155kg x1 Belt Hooks
165kg x1 Belt Hooks @ RPE 7

71% of e1RM - lowered under control, Belt.  straps - 140kg x4

Sumo deadlift: lowered under control
100kg x3 Belt hook grip
120kg x3 Belt straps
140kg x3 Belt straps
155kg x3 Belt straps
165kg x3 Belt straps @ RPE 6.5  ---> Puts e1RM at 200kg

71% of e1RM - lowered under control, Belt. Straps - 145kg x4, 140kg x4

Used my recently acquired Rogue Ohio Power Bar today, instead of the ATX Bulls bearing bar, which is 1mm thicker and much stiffer. So deadlifts felt different.
Less bar flex so slightly harder but much more stable feeling, sharper knurling
Felt my callouses were about to rip so switched to straps, which seem to nicely pad out my hands, apart from the grip benefits.
165kg top set felt decent, thought about going up to 175kg x3, but it was late at night so I didn't want to risk making a lot of noise dropping the loads fast, with that kind of weight.

Right QL felt strained on the clean deadlift 165kg single... ugh.. staying with Sumo from now on with the heavy stuff

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Rotating sets - 1 mins rest

A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10
30lbs x12 @ RPE  6
35lbs 2x10 @ RPE 7/8

bumped up weight +5lbs

B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
65lbs 2x10, x8 @ RPE 7/8/7   (+5lbs, -1 rep)

C) SSB split squat: 2 hand supported - 2 sec up, 3 sec down - BW x10, 30kg x10, 50kg x10, belt 70kg x10
belt - 1 min rest between sides
85kg x10 @RPE 7  (+5kg)  -  2/10 left patella tendon pain
80kg 2x8 @7

2/10 left patella tendon pain on a few reps of the first 85kg set, but fine after that

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Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 45lbs 2x10

went up 10lbs, killer burn in erectors!

Wednesday 27th July 2022

Not too sore from yesterday, but my abs, QL and lower back feels hammered - probably from a combo of the SSB and suitcase carries

Achilles appears to be fully healed - no pain or discomfort straight out of bed this morning, walking cold.
Even pressing around the back of my heel feels good.
Still going to be conservative, and ease back into things, but it has improved dramatically over the last 2 weeks ever since I got hit with the flu...

left patella tendon also feeling good, none of that lingering soreness when pressing into the upper left area near the knee cap.
The area where the tendon can compress against the lower part of the knee cap if it's swollen from injury at deeper knee angles.

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Waking mobility work and upper body stretches - lat and pec stretches

Had planned to go for a walk, but I overslept.... body must be making up for when I was sick