Adarq.org

Sunday 6th September 2020

Week 55
Height - 5'8.5"
weighed - 82.1kg(-1.5kg), 181lbs

waist - 33 1/8 inches (-3/8)
hip = 39 7/8 (-1/8)
upper thigh = 25 3/8 (-2/8)
Right calf = 15 3/8
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 20.9% (-0.3)

Total loss so far - weight  22.8kg 50.3lbs  Waist 10 3/8 inches  BF% Tanita 11%

Averaged 2200 calories this week, against a TDEE of 2700.
The fat loss is now in full swing!

Should hit 74kg by the end of the year if I keep at this deficit, but will likely slow things down when I get down below 12% bodyfat, we shall see

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Right heel is still sore, but much less now.
Will go and BBall today and see how it feels, otherwise take it easy.
Standing and one step jumps should be ok, it's only when I push off the right leg or run on the balls of my feet does it flare up.
Maybe go opposite plant.... right left, so push off the left leg instead...

Oh well, would have jumped higher today for sure, lighter than last week and fresher....

Friday 4th September 2020

Rained today, so no BBall, and I likely would not have played anyway for recovery

lower body feels stiff and worked from the wall sits and walking I think - so none of that today
left heel/achilles still feeling sore

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Waking mobility work

ISOs - tendon health
split squat on balls of foot x 2 mins  - rear leg glute tensed to stretch hip flexor
single leg calf raise, flexed position 2 mins x2
single leg knee over toes calf raise, just above stretched range   x 2mins

stretches

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18 hour fast
2300 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 1900

What is this juggling stuff?

Tuesday 1st September 2020

Back of right heel/achilles was pretty sore yesterday, but much better after the ISOs.
Still pretty sore and hurts when walking, but after the heavy calf raises and ISOs, it feels pain free to walk

bodyweight without shoes = 84kg in winter clothing

Soft tissue work - lower body

at home - Squats - Week 8 - Cycle 1 - Micro 2 - DELOAD

Deload session.
Big drop in volume, and intensity for most things, but I did get a bit more intense on squats....
Felt much stronger than last week already, but should be even better next week.

Moving to a 7 day cycle now, so only squatting once a week for now.
It should keep me fresh enough for jumping 5 days later, while still allow me to gain strength.
Maybe at a faster rate than I have been as well, since I won't have as much fatigue build up.
We shall see.

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Peterson setups 5 inch x12, Patrick step up 6 inch x12
supported ATG split squat BW x12 + 20 sec hold at bottom on last rep

alternating sets 2 mins rest
in flat, minimal trail running shoes (Merrell Vapour trail 4)

Olys + front squats -

clean complex  x 20kg
power snatch complex + 10 overhead squats, progressing lower each rep until ATG 12kg
power snatch, from low and high hang 20kg x6
clean grip power snatch 20kg x5

2x power clean + 4 high hang power clean + 3 front squats x 40kg
2x power clean + 3 high hang power clean  x 50kg
2x power clean + 1 high hang power clean  x 60kg

Tried out some power snatches today and it felt good, no more shoulder discomfort. Makes you jump more vs cleans, and no heel discomfort
Will likely never go heavy on em though, at least catching the loading, but I might try doing them and just throwing the bar up and letting it drop instead.
Just as good for power and safer on the shoulders.

Overhead squat with 12kg bar was good, but 20kg bar is too much for me right now


Squats

Did these before the back squat of the same load
Front Squat 60kg x5, 80kg x3


High bar squat -  flat shoe - 60kg x10. oly shoes - 60kg x5, 80kg x5, 100kg x3, 110kg x3

115kg, 253lbs x 8 @ RPE9 +1 rep

Plan was to work up to 110kg x 3 for this deload, but other option was also to rep out 115kg, which I decided to try...
Still counts as a deload as I remained calm, and controlled, and left a gutbuster rep in the tank.
And a big drop volume from my recent sessions

Wanted 10 reps, but 9, while still not feeling 100% fresh yet is still 2 reps better than the 115kg x7 @RPE9.5 I did last time.
That puts my e1RM at around 147kg, 323lbs.
And maybe higher next week, but the show must go on.

That means I have enough strength to vertical jump 29 inches and 33 off a run.
Enough to grab that 9'10" rim... just a matter of getting fresh enough to display it now




This group in Oly shoes - alternating sets 2 mins rest
"+" = 20-30 secs rest

B1) RDL - facing down slope of garage - 20kg x8, 60kg x8, 70kg x8, 80kg x8  @RPE 6
B2) Wall tib raise - body at 40 degree angle - in oly shoes BW x5, x15 @RPE 7
B4) single leg SSB Knee over toes soleus calf raise 2.5 inch elevation - Explode up, 3 count ISO in middle -  67.5kg x 7 + 40 sec ISO @ RPE 7
B3) SSB single leg calf raise - arm supported 2.5 inch elevation - Explode up, 3 count ISO in middle - 67.5kg x7 + 40 sec ISO @ RPE 7

C1) Nordic curl - natural GHR - 6 inch aerobic step + rolled yoga mat on hip
BW x 5 unassisted + 1 assisted
C2) AB wheel rollouts - legs bent x 12, legs straight x3
on feet, straight legs - 80% ROM 2x6 @ RPE 7
C3) SSB ATG Reverse Lunge - 2.5 inch deficit - 2 arm supported - knee forward - 2 mins rest between sides - BW x6, 30kg x6, 40kg x6 @ RPE 6

Reverse Nordic body at 45 degree angle 40 sec ISO x 2
Jefferson curl 20kg x10, 30kg x5, 32.5kg x10 with a hold, and 30 sec hold on last rep
Sissy squat to a 12 inch pad x 30


stretch

===
12 hour fast - Broke fast before weights with a raw carrot, beetroot and a slice of cheese
2700 calorie burn for today, according to Fitbit Charge 3, with heart rate off. Not including weights
plan to eat 2600-2700

is your garage surface flat?

Sunday 30th August 2020

Week 54
Height - 5'8.5"
weighed - 83.6kg(+0.8kg), 184.3lbs

waist - 33.5 inches (+1/8)
hip = 40
upper thigh = 25 5/8 (+1/8)
Right calf = 15 3/8
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 21.2% (+0.1)

Total loss so far - weight  21.3kg 47lbs  Waist 10 inches  BF% Tanita 10.7%

Averaged 2700+ calories this week, against a TDEE of 2800+.
More or less maintenance, despite the big jump in weight today.
Average weight for the week is down 0.3kg in any case

gained some leg size as expected

for strength

https://renaissanceperiodization.com/expert-advice/finishing-strong-tapering-for-strength-performance