Adarq.org

Sunday 10th July 2020

Fat loss cycle 3 - Week 9
Height - 5'8.5"
weighed -  90.3kg(-0.4 ), 199lbs

waist - 36.25 inches (-1/8)
hip = 42.25
upper thigh = 27.25
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8 (+1/8)
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 25.7% (+1.1)

Total loss so far - weight -0.4kg Waist 1 5/8 inches BF% Tanita -0.5%

Phone app TDEE Calculator is at 3046
Averaged 2800 calories over the week, 183g protein, 195g carbs,  139g fat.

TDEE is up a little this week.
But I also ate more due to having visitors staying over for the week
Tanita BF% is so unstable...

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Mild drained feeling.
Traps and biceps sore as hell. Whole body is moderately sore.

Achilles feel positive after yesterday - I was worried with how hard the clean pulls were hammering my calves.
But the heel elevation of oly shoes do help reduce the ROM to avoid compression there.

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Waking mobility work and upper body stretches

rest day

Friday 8th July 2022

Mild tired feeling, mild to moderate soreness all over, but heavy soreness in my pecs upon waking

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

Walk - 30 mins

Sartorius leg lift ISO, while pressing side of foot against wall: 70% effort 3x35 secs
Single leg, kneeling quad push into floor ISO:  70% effort 3x35 secs

Shoulder health
Lying face down on floor, side butterfly raise: 0.6kg 2x10
Lying face down, straight arm raises: 1.3kg 2x20
Lying face down, Palms up, arms by sides raises: 1.3kg 2x20

External rotation ISO, elbow supported, scapular retracted and depressed - 70% effort 3x35 secs

Thursday 7th July 2022

Low level soreness all over, not fresh, but still feeling decent
Good mood, energy, and strength is up

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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 2 - day 2

Bodyweight with shoes, winter clothing - 92.7kg

general mobility drills

BBall control and dribbling drills : 10 mins -  Crisp and good energy

Internal leg rotation ISO, side of leg into wall: 70% effort 30secs x 3

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 - 2x10
1/10 left patella tendon pain in first rep

Leg extension ISO, single leg - end of unit elevated 5 inches - 4 sec Concentric, 15 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg
3 sec Concentric to 60 degrees strap, 30 sec hold - 30kg,  35kg

3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort - 30kg, 35kg
- 1 out of 10 left patella tendon pain on first set

Half kneeling weight shift: - 10kg plate 5x10 secs
Suitcase carry, single arm, high knee marches in place: 25lbs x10, 35lbs x10
warmup QL and rectus femoris

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Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW 2x12, Wide grip BW 2x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x8.
controlled eccentric - BW (92.7kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @7
+20kg x3 @10  --> puts e1RM at 122kg total weight

BW 4x5 -- last rep slower @ RPE 8

+20kg set overshot planned RPE.
Should have done 5 sets of 4 on the main volume sets - still all reps were fast and touching shoulders on the bar

B) Safety bar squat - Oly shoes - slow eccentrics - 30kg x10, 50kg x6, 70kg x6, 85kg x6
belt, slow eccentric -
100kg x6  @ RPE 5.5
110kg x6 @7 puts e1RM at 146kg (+9kg from last week)  (+5kg PR!!)

70% of e1RM - 102.5kg x4

Felt easier and more solid than last week.
All reps bolt upright without any good morning, nor thoracic spine rounding.
Quad and upper back strength has come a long way!

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A) SSB Calf Raise - single leg - BW warmups - ISO hold at above neutral - 45 secs x 30kg, 40kg, 45kg @7
 - Bent knee raises to heel off the floor - 3 eccentric - 30kg x8, 35kg x8  @RPE 7

B) Single leg split stance tibialis raise, in oly shoes - BW x10, x9, x7 @ RPE 8

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

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Dip shrugs: BW x 20

Straight bar dips: BW x4, x1
BW x20 @ RPE 8
2 mins rest - BW x10 @8
3.5 mins rest BW x12 @8

Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x10 @RPE 9.5
25lbs 2x6 @ RPE 8/8.5

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stretch

more angles

Hey mate. How are you finding the tendon health stuff? I keep coming across it and although my knees are good I often wonder if it's worthwhile adding in as a protective measure anyway.

Well they work, it does take a while as tendon heal very slowly, so even more reason to do them as a prehab.
When it comes to tendons, preventing damage is better than tying to heal them.
And they get worse with age, as I have found out....

Plus they balance out the reactive work in a yin and yang fashion to keep the tendon healthy

Keeps any pain at bay, especially when done at the start of a session, to remove any "brakes" your body will put on
I know quite a lot of the top dunkers do them on a regular basis

Just doing slow eccentrics on regular work will give you most of that.
And heavy'ish isometric work around 70% effort.

Monday 4th July 2022

Quads was deep down sore and inflamed last night, but much better today.
All tendons also feeling better - walking downstairs felt pain free

Thought about going to the BBall court to just dribble and shoot around, and get some cardio, but it was raining and windy, so rest today

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

External rotation ISO, scapular retracted and depressed70% effort 3x35 secs
Hammer curl tricep extension overcoming ISO : 70% effort 3x35 secs
Curl overcoming ISO against bench top70% effort x35 secs

Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x35 secs

Thursday 2nd July 2022

Big drop in soreness, still somewhat low down achey but I feel good, and strong.
Dribbling felt crisp today, and my dance moves were smooth and light footed

Today wraps up first week of 3 days of full body sessions with the low fatigue setup.
Felt like it went well. I got real sore after each session, but feel decent enough by the time the next workout comes around.
Lots of new exercises so that should eventually tone down.
Feels like I'm recovering well enough, as I don't feel weaker as the week rolls by, so far anyway.

Sessions are still pretty long in the 3 hour range, but that will go down once I trim out a few things and get more dialed in in setting things up faster and not resting as long, as fatigue is lower I don't need as long rest periods.
Then again I'm burning a decent amount of calories.... :p

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Waking mobility work and upper body stretches
Skipped tissue work, was in a hurry.

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Tendon health+rehab -  Low fatigue Week 1 - day 3

Bodyweight with shoes, winter clothing - 91.8kg 
first big drop in weight

general mobility drills
side leg raises - 2x10
Heel touch downs, single leg, off 7 inch step: - slow eccentric - 2x10

BBall dribbling drills : 5 mins - crisp

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

Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec Concentric, 10 sec hold at top, 15 sec at 60 degrees, slow eccentric - 15kg, 20kg, 25kg
3 sec Concentric to 60 degrees 30 sec hold - 30kg, 35kg, 35kg

no left patella tendon pain

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Olys - alternating between clean and snatch moves

Power clean:
20kg x6 Crisp
40kg x7 3 floor. 3 hang, 1 floor
60kg x1 1 hang, 1 floor
70kg x1 Hurt right wrist

Power snatch: 20kg x10
Snatch high pull: 20kg x3, 40kg x3, 60kg x3

Clean high pull: 20kg x3, 40kg x3, 60kg x1, 70kg x2
Belt
80kg x3
90x3
100x3
100x1 Power clean pretend.. ie I high pulled it without catching

Deadlifts - alternating between Clean deadlift and sumo sets. Weights not controlled down
Clean deadlift:
120kg x2 Belt. Hook grip, oly shoes
140kg x1 Belt. Hook grip
150kg x1 Belt. Hook grip. Flat shoes
160kg x1 Belt. Hook grip @ RPE 5?

67% of e1RM - 125kg 2x5 Belt. Straps

Sumo deadlift:
100kg x3 Belt. Hook grip
120x2 Belt. Hook grip
140x2 Belt. Hook grip
150x2 Belt. Hook grip @ RPE 6
160x3 Belt. Straps, flat shoes @6.5  ---> Puts e1RM at 190kg

67% of e1RM - 125kg 2x5 Belt. Straps

I like the way the Clean deadlift felt over the Sumo, feels more even and vertical, more leg drive.
I haven't done a Clean Deadlift in ages, but it felt good and form was better than ever.
Even on 160kg, my upper back was solid and flat, which didn't feel as hard as I was expecting.
No real strain on that single, whereas the Sumo triple at 160kg felt much harder on the first rep.

Sumo more glutes, and kinda feels harder, more technical. Form was more iffy, but I did eventually get the hang of it.

Dip shrugs: BW 2x20  - first set easy, second set much harder

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Rotating sets - 1 mins rest

A) Dips - partial 75% ROM - controlled eccentric - BW x10, +10kg x6, +15kg x6
20kg x6 @RPE 5
25kg x6 @6
30kg x6 @7  --> puts e1RM at 162kg total weight

Did these down to bicep to parallel level. Which does not compress my left bicep tendon.
Still hammered my pecs and triceps.

B) Single arm dumbbell row, head supported : - controlled eccentric - 26lbs x10, 35lbs x10,
45lbs x10 @5
55lbs x10 @6
60lbs x10 @7

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SSB Calf Raise - single leg - BW warmups - at above neutral with 1inch ROM slow raises - 30 secs x 30kg, 40kg, 50kg, 50kg, 50kg @8

Minimal pain on right Achilles

Incline Hammer curl:- 45 degrees, 3 sec eccentric - 15lb x6, 25lbs 2x3 @ RPE 8/9

SSB split squat: 2 hand supported, front foot elevated 1 inch, heel off the floor - 2 sec up, 3 sec down - BW x6, 12.5kg x6, Belt 30kg x6
50kg x8 Belt @5 2/10 patella tendon pain
60kg x6 Belt @7
70kg x6 Belt @8

AB Wheel - Knees bent - BW x8, BW x17 @ RPE 6
felt much easier than 2 days ago

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x12, 35lbs x12
Felt really easy, even after deadlifts today, no low back pump

Leg extension, single leg - 1 sec up, 3 sec down between 10 and 60 degrees - 20kg x12, 25kg x12, 30kg x10 @ RPE 8

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stretch