Adarq.org

Sunday 31st October 2021

Fatloss cycle 3 - Week 13

Height - 5'8.5"
weighed - 84.7kg(-0.6kg), 186.7lbs

waist = 33 5/8 inches (-1/8)
chest = 42 inches (-0.5)
hip =  40 5/8  inches  (+1/8)
upper thigh = 26 1/8 inches
Right calf = 15.75 (+1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (-0.5)

Total loss so far - weight 2.8kg Waist  3 7/8 inches Tanita BF% 2.3%

Ate too much this week, on average, but still lost some fat.
Also gained some muscle, as shown by the strength gains.

Monday 1st November 2021

Lower body sore, but no drained feeling or tiredness despite all the jumping yesterday...hmmmm WTF
Both achilles insertions achey but Ok after an hour upon waking

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

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Tendon health+rehab -  fasted -  day 1
10G beef gelatin + 1g vitamin C one hour before session

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - partial - BW x20

Assisted Hip Airplane stretch - 5x10 secs at various hip heights

---

rotating sets - 1 mins rest

A) SSB single leg calf raise ISO - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg
42.5kg x 3 sets (+2.5kg)

starting to get a bit of a burn towards the end of each set

B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11 @RPE 9, x9 @9.5, x9 @10


D) Squats -

Overhead squat - slow tempo 20kg x5, 25kg x5
1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 40kg x5, 52.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean before each set - with no foot movement

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 50kg x5, 70kg x5, 87.5kg x5
2-3 sec down, controlled up - 87.5kg x15 @ RPE 8  (+2.5kg, -5 reps)

A1) 4 secs down, controlled up  - 87.5kg x5
A2) narrower stance, 4 secs down, quick up  - 87.5kg x5

B) Low bar squat - oly shoes - 5 sec down, controlled up  - 50kg x5, 70kg x5
2 sec down, controlled up - 87.5kg x15 @ RPE 7

Dropped from 20 reps to 15 on the main high bar squat rep out set, so technically more reps in reserve now, but it still felt pretty hard....
Will keep the linear progression going, +2.5kg each session, until I hopefully get to 105kg x15 or higher.
Then drop the reps to 10, and keep going till maybe 130-140kg x10...

Low bar squat felt considerable easier than last session thanks to the drop in reps on high bar main set

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Pistol squat - supported - oly shoes - BW x3

SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6, 40kg x6
alternating legs - 47.5kg x20 @ RPE 7  (+2.5kg)

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A1) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x10 @ RPE 8

Easier than last session, but still pretty hard on 100kg, so I think it's just fatigue from low bar squats and reverse lunges.

A2) RDL - hookgrip, lowered to an inch off the floor -  80kg x15 @ RPE 6

This was way easier than the stiff legged deadlifts with the same weight... left hand grip started to slip, so had to bail. Otherwise could have went all the way to 20 reps.

B) Bench - shoulder width grip - 20kg x12, 40kg x10, 60kg x6,
75kg x9 @ RPE 9 (+2 reps)
3 sec eccentric - 70kg x 9 @ RPE 9.5 (+1 rep)
6 count down, 3 count up - 52.5kg x10 @ RPE 9.5 (+1 rep)

All the warmups felt so much lighter so I knew I was stronger.
The third set felt like a "toy" in the first few reps. 10 reps done, so will go up 2.5kg next week.

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"+" = 15 breaths rest
High angle rows - 20kg x12, 40kg x8, 60kg x6, 70kg x12 +4+4+4+3 @ RPE 9 (+2 reps )

12 reps done, so going up to 72.5kg next week.

Side Lying Clam - hip straight, resisting the band eccentric - IronEdge Heavy band x 12 each side, XXheavy 2x15 each side

Wednesday 3rd November 2021

Hamstrings feel super sore from the RDLs last session... you would think stiff legged deadlifts would have conditioned them to the stretch, but I guess not....
Achilles improving.

Felt pretty strong on squats today, so rest yesterday helped.
Had to skip dips today and some other stuff due to running out of time. Sessions are getting damn long.
So will have to move to an Upper/Lower split of some sort I think, but it's getting complicated to schedule due to needing to be fresher for BBall/Jumps
And I also currently have 3 different upper body setups... hard to cram it down to two sessions.

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Morning mobility work and upper body stretches

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Tendon health+rehab -  fasted - day 3
10G beef gelatin + 1g vitamin C one hour before session

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

BBall ball control and dribbling drills - 10 mins

---

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20

Assisted Hip Airplane stretch - 5x10 secs at various hip heights

---

rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 45kg x 2 sets (+2.5kg)
controlled up, hold at top, 3 sec down - 45kg x12 @ RPE 8

B) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x11.75 @RPE 10, x9 @9.5, x9 @10


D) Squats -

Overhead squat - slow tempo 20kg x5, 27.5kg x5
1 low hang power snatch + 3 hang power snatch + 3 behind the neck snatch grip push press before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 55kg x5  (+2.5kg)
1 power clean + 3 high hang power clean before each set - with no foot movement

chickened out on the second rep of high hang power clean with 55kg... it got high enough though

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5
2-3 sec down, controlled up - 90kg x15 @ RPE 7  (+2.5kg)
5 secs down, 2 secs up - 90kg x5

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 90kg x15 @ RPE 7

High bar squat felt a lot easier than last session 2 days ago. Felt like I could do 20 reps with 90kg
Tried a narrower stance today, about hip width or so, not far off my jump stance width.
More quad pump, less adductor, and I just feel stronger coming out of the bottom.
Tried jamming my elbows back and up again on reps 12-15, coming out of the bottom, and it does seem to make the concentric feel easier.
Not unlike arm swing in jumping. I think it just tightens the upper back and creates a cohesive upward push.

Moved the bar a bit higher on low bar squats, and now it finally feels comfortable on my back. It's actually sitting above my rear delts now, and there is no pressure on my arms.
Also tried narrowing my stance here, but it feels a bit awkward.


Pistol squat - supported - oly shoes - controlled BW x10

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A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 50kg x22 @ RPE 8  (+2.5kg)

B1) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x11 @ RPE 8

B2) RDL - hookgrip, lowered to an inch off the floor -  90kg x12 @ RPE 8
This felt quite hard, due to fatigue in upper back from pull ups/chins I think.

C) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused,  wider - BW x1,  x10 @ RPE 9
Chin up, shoulder width -  x9 @ RPE 9
Pull up, wider - paused - BW x5 @ RPE 9

Still can't get shoulders to bar on 10th rep of pull ups, but it felt hard today. Maybe due to fatigue from deadlifts

Friday 5th November 2021

The usual moderate amount of soreness in my lower body, and upper back.

My left foot flared up with plantar fasciatis type pain out of nowhere this morning.
Maybe the single leg Soleus wall sit ISO yesterday did it...
It was fine for the most part during the workout, but on some of my first squat reps in a set, it would flare up as I locked out the rep.

Just one main set on the upper body stuff today, save on time, and maybe recovery...

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Morning mobility work and upper body stretches

pre workout - soft tissue work for whole body
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

BBall ball control and dribbling drills - 10 mins

---

Tendon health+rehab - fasted -  Day 5
10G beef gelatin + 1g vitamin C one hour before session

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x 20
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20

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Alternating sets - 1 mins rest

A) continuous jumps in place, minimal ankle contribution - 10 secs rest between each jump type x 3 sets
1) jumping 3 inches - single leg 1/8 squat jumps x 5
2) jumping 6 inches -  two legged 1/4 squat jumps x 10


B) KettleBell swing - 30lbs x10, 35lbs 3x12

35lbs starting to feel a bit easier, may move up to 40lbs, the full stack of my adjustable kettle bell, in a week or two

C) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x35kg, 47.5kg x 2 sets (+2.5kg)
controlled up, hold at top, 3 sec down - 47.5kg x12 @ RPE 8

D) Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle x 3 sets - left leg

E) Squat with band around knees - 10 sec hold at 1/4 squat, half and parallel, then slow up + 3 slow tempo reps -
IronEdge XXheavy band  x 3 sets


F) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x12 @RPE 10

---

D) Squats -

Overhead squat - slow tempo 20kg x5, 27.5kg x5
1 low hang power snatch + 3 hang power snatch before each set

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 45kg x5, 57.5kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 45kg set

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5
2-3 sec down, controlled up - 92.5kg x17 @ RPE 7  (+2.5kg)
5 secs down, 2 secs up - 92.5kg x5

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 92.5kg x15 @ RPE 8.5

Did 17 reps on high bar main rep out set, instead of 15... just felt like too many reps in reserve, but got that quad burn on the 17th rep so stopped there.
Although a bad move in hindsight as it made the lower bar squat set way too hard!

Could have gone to 20 reps for sure. 92.5kg x20 = 195kg e1RM
Goal is 200kg, so muscle wise I'm almost there on paper, but just need to get the neural side up.
The linear progression for the next few months will go a long way towards that.

---

A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 50kg x20 @ RPE 8

B1) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x12 @ RPE 9

B2) RDL - hookgrip, lowered to an inch off the floor -  85kg x10 @ RPE 9
pretty hard

C) Dip - dip shrugs x 20, BW x8, +10kg x1
Dip belt 21kg x 9 @ RPE 9.5 (+10kg, -5 reps)
3 sec eccentric - Weight vest 10kg x 7 @ RPE 10

damn plates kept hitting the dip setup, will have to angle it more

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A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 33.5kg x11 @ RPE 9  (+1 rep)

B) Dumbbell palms facing overheard press, arms in line with ears - 15lbs x10, 35lbsx6, 45lbs x10 @ RPE 10  (+1 rep)

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A) Dumbbell curl - 15lbs x8, 30lbs x11 @ RPE 9.5 (+1 rep)

B) Push ups
deficit - on dumbbell handles BW x10, then feet elevated 8 inches - BW x 23 @ RPE 9 (+1 rep)
Close grip triangle pushup - BW x 15 @ RPE 8

pretty tiring after dips and dumbbell press

C) Ivanko super gripper - 92lbs x10
left hand - 101lbs x13 @ RPE 10
right hand- 101lbs x13 @ RPE 8

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A) Scarecrow W external rotations - 3 sec eccentric, controlled up - 2.5kg plate x22, x16 @ RPE 7
B) High to low band pull aparts - palms up - Jump stretch light band x 22 @ RPE 8
C) Wall band spider crawl - arms bent at 90 degrees, palms facing, Rogue small light band - 5 trips up/down x 1 set

Sunday 7th November 2021

Fatloss cycle 3 - Week 14

Height - 5'8.5"
weighed - 84.6kg(-0.1kg), 186.5lbs

waist = 33 5/8 inches
chest = 42 1/8 inches (+1/8)
hip =  40.58  inches  (-1/8)
upper thigh = 26 1/8 inches
Right calf = 15.5 (-1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 22.2% (+0.5)

Total loss so far - weight 2.9kg Waist  3 7/8 inches Tanita BF% 1.8%

Ate too much again this week, so maintenace

Monday 8th November 2021

Damn hamstrings, calves and adductors still pretty sore after 2 days of rest
Left foot plantar fasciatis type pain has gone as fast as it arrived...

Switching to a upper/lower split so only training squats twice a week now vs 3 times the last month or so.
Still trying to figure out how to get 3 days worth of upper body down into 2 days...

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body
TFL rectus femoris, and hip flexor stretch

----
general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

BBall ball control and dribbling drills - 13 mins

---

Tendon health+rehab - Day 1 Lower1
10G beef gelatin + 1g vitamin C one hour before session
Plus a handful of raw carrot slices

Bodyweight in shoes = 87.3kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against 20 inch bench - x 30secs each side
Front plank x 30 secs
Step Downs - 6 inch step - BW x15
Spanish squat ISO - at 60 degree knee angle, torso leaning back - 2x 30 secs
Single leg calf raise - BW x20
Single leg knee over toes calf raise - top half only - BW x20

Assisted Hip Airplane stretch - 6x10 secs, 2 at each hip angle

---

Alternating sets - 1 mins rest

A) KettleBell swing - 40lbs 3x12 (+5lbs)

Moved to 40lbs, using the full adjustable kettlebell now. Felt decent and way easier than the last time I tried it a few weeks back.

B) SSB single leg calf raise - arm supported, 1cm elevated - 30 sec ISO at top + 30 sec ISO at neutral x40kg, 50kg, 55kg x 2 sets (+5kg)
controlled up, hold at top, 3 sec down - 50kg x10 @ RPE 8

C) Wall Tibialis raise - in oly shoes - 3 sec eccentric - BW x10 @RPE 9, x10 @10, x8 @9

---

D) Squats -

Overhead squat - slow tempo 20kg x5, 30kg x5
1 power snatch + 3 mid to high hang power snatch before each set

30kg power snatches flying up and feeling light catching it above

Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 40kg x5, 60kg x5  (+2.5kg)
1 power clean + 3 high hang power clean, with no foot movement before 40kg set

A) High bar squat - oly shoes - 5 secs down, 2 secs up  - 60kg x5,  80kg x5, 100kg x1
A1) 2-3 sec down, controlled up - 100kg x15 @ RPE 8.5  (+7.5kg) PR!!
A2) 5 secs down, 2 secs up - 100kg x5

B) Low bar squat - oly shoes - 3 sec down, controlled up  - 60kg x5, 80kg x5
2 sec down, controlled up - 100kg x15 @ RPE 8.5

Got impatient so jumped from 92.5kg last session/week to 100kg, instead of using 95kg
PR by default for 100kg high bar squat, for 15 reps.
Maybe 2 reps in the tank.
Puts e1RM between 170-180kg so around 2x Bodyweight. Pretty close to all time best high bar squat 1RM, although I am quite a bit lighter/leaner
I might be able to front squat around 135-140kg in terms of raw quad strength

Low bar squat felt really hard, but didn't look too bad on video. 15th rep felt near limit, but it looked nothing like it...

Looks like my squat has gone up 5kg each week for the last month since I reset back to 60kg and did a linear progression of 20 reps or more, going up 2.5kg each workout, 3 times a week.
No faster than when I only squatted once a week in the past, still gaining 10lbs or 5kg a week.
So it does appear to be a system cap on how fast you can gain strength in my case.

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Pistol squat - supported - oly shoes - controlled BW x8

A) SSB reverse lunge - oly shoes, single arm supported - 2 sec down and controlled up
alternating legs - BW x12, 30kg x6
alternating legs - 55kg x18 @ RPE 8  (+5kg)

keeping loads about 10kg higher than high bar squat if I doubled it

B) Stiff legged deadlift -  20kg x10, hook-gripped 60kg x10, 80kg x10,
straps 100kg x13 @ RPE 9 (+1 rep)

First few reps starting to feel easier now on 100kg. Will stay here until it feels like I can throw it around a bit, and hit 15 reps without too much struggle, after all the squats

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Side Lying Clam - hip straight, resisting the band eccentric - IronEdge XXHeavy band x 12 each side, XXheavy+light band x12, x15 @ RPE 8

Wednesday 10th November 2021

No drained feeling despite lots of near failure and a few failure sets yesterday, plus a long work out as well
So it would appear only squats and deadlifts done so, and sometimes jumping, cause this drained feeling for me

Pecs, front delts and upper traps really sore. Glutes and adductors pretty sore as well.... maybe from the deadlift + barbell rows with 72.5kg.....

Achilles feeling way better this morning.
I experimented with holding the calf raise ISO slightly below neutral yesterday, on the edge of the pain zone with 20kg.
Wanted to see if it would help load the damaged areas better or if it would make things worse.
This appears to be a positive change, will build on this then

Total rest day today

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100kg x15 high bar squat at RPE 8.5 from 2 days ago

Friday 12th November 2021

Moderate drained feeling... quads, calves and glutes a bit sore, but hamstrings way less than usual.
Traps and side delts a bit as well, from overhead squats and power snatches I think

I thought about delaying this session till tomorrow, but I want to go to the BBall courts on Sunday, and not have my upper body feel stiff
So squeezed in this session late at night after dinner, so not fasted as I usually am

Achilles responded well to yesterday

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Waking mobility work and upper body stretches

---

Tendon health+rehab - Upper 2, day 3

10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 87.6kg

Band pull aparts - horizontal x 20, Diagonals, thumbs up -  Rogue light band x10 each axis

----
rotating sets - 2-3 mins rest

A) Pull up/Chin up - Hang and 20 scap shrugs
Pull up - Dead hang/paused,  wider - BW x1, x1, +10kg weight vest  x6 @ RPE 10 (+10kg, -4 reps)
Chin up, shoulder width -  x10 @ RPE 9.5 (+1 rep)
Pull up, wider - 3 sec eccentric-  BW x6 @ RPE 9

Slapped on a 10kg weight vest and damn that shaved off a good 4 reps!
So yeah when I finally get down below 75kg, it will be much easier....

B) Dip - dip shrugs x 20, BW x6
Dip belt 21kg x 10 @ RPE 9 (+1 rep)
3 sec eccentric - Weight vest 10kg x 8 @ RPE 10 (+1 rep)

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A) Single arm dumbbell row - supported - 3 sec down - 45lbs x10, 36kg x9 @ RPE 9  (+2.5kg -2 reps)
6 count down, 3 count up - 70lbs x7 @ RPE 8

B1) Dumbbell, palms facing, overhead press, arms in line with ears - 15lbs x10, 35lbsx6, 45lbs x11 @ RPE 10  (+1 rep)

B2) Military Press - barbell - 20kg x10, 40kg x11 @ RPE 9.5

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A) Band pull aparts
High to low, palms up - Jump stretch light band x 27 @ RPE 7
Diagonals, alternating sides, thumbs up  - Jump stretch light band x 20 @ RPE 8

B) Scarecrow W external rotations - 5lb dumbbell x28 @ RPE 7
7.5lb dumbbell x 22 @ RPE7

Bar hangs - pull up grip x 30secs, Chin grip x 30 secs

---

SSB single leg calf raise ISO - arm supported - slightly below neutral at edge of pain - 10kg x 30secs, 30kg x35 secs x 2 sets, 35kg x 35secs
SSB split squat ISO - about 1/4 squat depth maxing out ankle ROM -  30kg x30 secs, 30kg x30 secs, 30kg x45 secs, 35kg x 45secs