Adarq.org

Friday 7th October 2022

Feeling achey from the stuff I did yesterday, glutes especially, but it doesn't seem to effect my strength based on how strong I felt today on SSB squats

Achilles feeling like it's finally heading down the right path.
Left foot plantar fasciitis ache, feeling better. O

Late night session, so trimmed a bit of stuff off to keep session shorter.

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Morning mobility work and upper body stretches - lat and pec stretches, dislocates

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Tendon health+rehab -  Low fatigue Week 10 - day 2

Bodyweight with shoes, semi winter clothing - 91.8kg

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 35 secs
Front plank hold: x 35 secs
Glute bridge hold x35secs
Side plank, legs bent, with abduction: x 35 secs

Reverse hyper - BW 2x20
Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10

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Rotating sets - 1 mins rest

A) Sartorius bent leg ISO push against opposite leg : At 70% effort - 3 x30secs
B) Peroneal external foot rotation ISO : At 70% effort - 3 x30secs

C) Leg extension ISO, single leg - end of unit elevated 8 inches - 3 sec concentric, 10 sec hold at top. 20 sec hold at 60 degrees  - 15kg, 20kg, 25kg
5 sec Concentric 30 sec hold at top, 20 sec hold at 60 degrees, no eccentric x30kg, 30kg

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Safety bar Squat - Oly shoes - controlled eccentric - 30kg x10, 50kg x8, 70kg x7, belt on 90kg x6, 110kg x4, 125kg x3,

belt, controlled eccentric
140kg x3 @ RPE 7 (PR!!! +5kg)  -- puts e1RM at 163kg

72% of e1RM - 117kg 3x4

All warmup sets felt much easier than last week, so that extra days rest was the right move.
I even made bigger jumps between warm up sets, and it didn't feel bad.

Still can't believe I'm using 140kg on these now now, so surreal!
And it didn't even feel heavy on my back/shoulders today.

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Rotating sets - 1 mins rest

A) SSB or weighted Bent knee Calf Raise - single leg - 3 secs up and down, mid range ROM  - 30kg x10, 35kg 2x8 @ RPE 8/9
B) SSB or weighted single leg Calf raise - 3 secs up and down, mid range ROM -   30kg x10, 35kg 2x8 @ RPE 8/9

Some dull ache on right achilles at bottom stretched range in bent leg calf raises.

C) Dumbbell press, rotating grip: - inline with ears - 15lbs x12, 25lbs x10
35lbs x15, x15, x13 @ RPE 7/8/8  (+1 rep on second and third set)

D) High angle rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, belt 60kg x8
belt
70kg x10 ,x9 ,x9 @RPE 7/8/8.5  (+1 rep to set 2 and 3)

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Overhead sideways band QL stretched hold, hip pushed away from band: - light Jump Stretch band 3x 45 secs  - hard

Reverse hyper - ghetto -  BW x15
Monster mini jump stretch band - 16kg x15, x15 @ RPE 5
Monster mini jump stretch band + mini band - 26kg x125 @ RPE 6

Sunday 9th October 2022

Fat loss cycle 3 - Week 20
Height - 5'8.5"
weighed - 89.8kg (-0.1), 198lbs

waist - 35 5/8 inches (+0.25)
hip = 42 1/8
upper thigh = 27 1/8
Right calf = 16
Neck = 15 7/8
Chest = 42.5 
Right Arm (flexed) = 15 3/8
Wrist = 6 5/8

Tanita scale bodyfat % = 24.7% (-0.1 )

Total loss so far - weight -0.0kg Waist 2.5  inches BF% Tanita -1.4%

Phone app TDEE Calculator is at 2728 calories
Averaged 2934 calories over the week, 173g protein, 220g carbs,  141g fat.

Too much food this week...

I saw a post from Mike Tuchscherer about using a crane scale to measure ISOs force, so I had a quick look around, and these are cheap, from Amazon AU, just $30AUD for one model
I might just invest in one
See if I can find one with a peak value hold memory
edit - this one has a peak hold feature  https://www.amazon.com/Klau-Digital-Hanging-OCS-L-Industrial/dp/B0153E0CSM

https://www.scienceforsport.com/can-a-low-cost-crane-scale-provide-solid-data-for-strength-testing/

Any coach that has a limited budget should see the results of the experiment as an entry point into maximal strength testing. Something to consider, however, is the sampling rate of a load cell (i.e. 1000 Hz), as the rate of force production is especially important and can’t be done with a Crane Scale. Still, the use of a crane scale is great for adjusting band tension with accommodating resistance and using it for other estimations of force such as sled loads.

<a href="http://www.youtube.com/watch?v=DMDjrBvcanE" target="_blank">http://www.youtube.com/watch?v=DMDjrBvcanE</a>

Monday 10th October 2022

Still achey, upper back more sore from yesterday

Achilles insertions like last week, not sore post session, but left foot plantar fasciitis a little achey


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Waking mobility work and upper body stretches


BBall practise session at WLC outdoor courts - 45 mins

Bodyweight with shoes - ?

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs

Dribbling drills - 15 mins
shot around for 30 minutes.

10 or standing and 1 step jumps. Then 10 dunks on 8 feet netball rims

Small 0.5 inch increase on standing jump, and probably 1 step jump as well.
9'7.5" inch touch, 2 inches higher off 1 step.
So 27.5 inches now

Legs and hips felt tired and sore, so did not feel all that great.
Left patella tendon felt OK, and achilles also ok, but I was more ginger when moving about.

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Pull Ups - on netball ring, close grip - scapular shrugs x 15
dead hang, paused to sternum - BW x1

Rotating sets - 1mins rest
A) Pogo hops - low intensity x20, x40,
x50 - rotating on the spot alternating directions each full rotation

B) Straight Bar dips - Dip shrugs x 15, BW x3
down to upper abs
BW x15, x16, x15 @ RPE 5/7/8  (+1 rep on second set, lower RPE across the board, lowered to higher up on body)

E) Step up jumps. Single leg, arm supported : 6 inch step - each leg  x8, x7, x6

Will drop down to 6 reps max per set next time.
Right leg feels less solid and powerful

D) Inverted rows BW x3
reverse grip - BW x14, x13 @ RPE 7/8  (+1 rep on first set)

E) Altitude drop, single leg: -alternating legs - off 6 inch step x10
off 12 inches (2 steps) - x10
small hop off 12 inches (2 steps) x 10

added small hop on last set, all pain free, except when I tried to land deeper, then I felt my Sartorius ache...
Right leg again, body felt sacred to land on last set, partly due to feeling messed up on timing.
I think due to me normally taking off my left leg on single leg running jumps

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Tried a few front lever holds, tough, but was able to get a few seconds.
Having bulkier legs doesn't help...

L-Sit - 3x10 secs
+5 secs per set, and rectus femoris no longer feeling excessively achey when trying to bring my legs up higher.

L hang pull up -  BW x4, x3 @ RPE 9

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stretch

Wednesday 12th October 2022

Still achey and a little beat up feeling
Right ankle, feeling sprained

Achilles feeling no worse after all the calf stretches yesterday.
More stretches today

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

rotating sets 1 mins rest

Split squat ISO on balls of foot, rear leg straight: - BW x 30 secs

Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x40secs

Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 80% effort 4x45 secs

Hammer curl ISO, elbow on body, stretched range - dumbbell 10kg  - 4x45 secs - hard

Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs

Peroneal foot rotation ISO : - 3x 45secs

Friday 14th October 2022

Mild tired, drained feeling
Mild to Moderate soreness all over, glutes, upper hamstrings, quads, traps and biceps the most

Left adductor quite sore, something going on with it, maybe tendinopathy

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

rotating sets 1 mins rest

Seated calf Raise ISO push, single leg - dip belt around leg and under wood plank - 80% effort 4x45 secs

Single leg, kneeling quad push into couch ISO: - at 70% effort - 4x45 secs

Sunday 16th October 2022

Not the best of sleep, and still sore all over.

Surprised how well I jumped today.

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Waking mobility work and upper body stretches
Soft tissue work on feet, calves, quads, glutes and posterior shoulder, lats

BBall practise session at WLC outdoor courts - 45 mins

Bodyweight with shoes -  was 90.8kg straight out of bed naked, so probably like 93kg with shoes, clothes, and some water, didn't eat

At the courts
Split squat ISO on balls of foot, rear leg straight: x 45secs

Dribbling drills - 15 mins
shot around for 30 minutes.

15  standing and 1 step jumps, a few single leg jumps, and off a few steps.
A few dunks on 8 feet netball rims, mostly standing trick dunks

+1 inch increase on standing jump, 2.5 knuckles over 9.5 feet backboard
9'8.5" inch touch, so at 28.5 inches now

Paused vertical was an inch lower, 9'7.5", same as what I vertical jumped last week with a dip!
1 leg jump was 3 inches lower, as it's likely more sensitive to fatigue.
Hmm think I might be able to jump a few inches higher if deloaded and peaked...
Right leg lower Sartorius area and outer calf/peroneal area flared up on a jump landing, so had to shut things down.... sigh

Was feeling tired and sore, but still jumped pretty good.
I'm now jumping better than when I was 12kg lighter last year!
Getting bigger and stronger seems to help a quite a bit...

Need another 6 inches to grab rim off vertical, which I should have once I get lean.
But I still need another 6 inches on top of that to dunk, get wrist to rim off a standing vertical.
That would be a 40 inch vertical jump for me, so need to continue getting stronger, somewhere around a 2xBW high bar squat for at least 8 reps.

Moved around a bit more intensely, right achilles insertion was a little achey, but OK post session

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Pull Ups - on netball ring, close grip - scapular shrugs x 20
dead hang, paused to sternum - BW x1

Rotating sets - 1mins rest
A) Pogo hops - low intensity x20, x40,
x50 - rotating on the spot alternating directions each full rotation

right achilles insertion was a little achey

B) Inverted rows BW x3
reverse grip - BW x14, x14 @ RPE 7/8  (+1 rep on second set)

C) Step up jumps. Single leg, arm supported : 6 inch step - each leg  2x6

Right leg sartorius, and outer calf are hurting on landing, so shut it down after second set

D) Straight Bar dips - Dip shrugs x 15, BW x3
down to upper abs
BW x17, x17, x13 @ RPE 6/8/9  (+2 reps on first set, +1 second )

E) Altitude drop, single leg: -alternating legs - off 6 inch step x10
off 12 inches (2 steps) - 2x10

Right leg didn't hurt on these... probably due to shallow landings

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L hang pull up -  BW x4, x4 @ RPE 8.5, 9

RPE is starting to drop a little.

L-Sit - 2x10 secs

Pike push up: - elbows in, 24 inches between hands and feet - BW x5, x6 @ RPE 7/8

Quite hard. Feels like a cross between a hand stand push up and an incline press.
Really loads up the rotator cuffs, and quite a bit of upper pec as well

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stretch

Tuesday 18th October 2022

Feeling better.

Can put weight back on the right leg without discomfort, but sometimes at a certain knee shallow knee angle with load on the posterior chain,
There is a sharp shock like jab of pain somewhere in the lower sartorius and VMO area that causes the leg to buckle,
Tendinopathy, compression or bursitis who knows....
It just kinda showed up one day a few weeks after I started doing leg extensions frequently.
Was doing those single leg sissy squat holds and then randomly felt that sharp jab of pain, same for Spanish squats.
Never had any issue on those prior.

Which is why I haven't done any of those recently...
As for the right, upper, outer calf area - pain at a certain angle of knee when all the quad, hamstring and calf are loaded together.
None when only 1 or 2 of the 3 are loaded
I figure it's in the area of the plantaris and popliteus muscles.
I recall first feeling it hurt after I first started going heavy on Sumo deadlifts, which does stress those 3 muscle areas at the same time, with the knee bent a little.
The deadlifts were fine, but then that area was aching when I was warming up for the SSB split squats straight after, and feeling my right leg buckle
when the pain kicked in towards the bottom of the rep.

Sigh... fix one thing and something else gets broken in the process....
Not sure how to get it fixed either, will throw a bunch of things against the wall and hopes something sticks

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While lying in bed - rotating sets

External rotation ISO - manual resistance from opposite arm : mid/stretch range 4x45secs
Subscapularis ISO push, hand into chest, lying on back :  4x45secs

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

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Palms up, offset, forearm hold ISO : holding broom at the middle, broom head on working side -  0.7kg 3x45secs -  Moderately hard

Hurt something in my right hand when I was doing power snatches, haven't done them in a while, and still no difference.
So time to rehab it. This motion stresses those muscles/tendons in the thumb part of the palm.

Rotating sets - 30 secs to 1 mins rest

Split squat ISO on balls of foot, rear leg straight: - BW  2x 45 secs

Hammer curl ISO - mid range, free floating elbow - 5kg plate - 3x45 secs - hard

Copenhagen semi plank ISO, torso lying on floor: - 3x 30 secs - moderately hard

Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, no eccentric  x 15kg, 20kg, 25kg
6 sec Concentric. 45 sec hold at 60 degrees. No eccentric - 30kg
lifted up with help of arm, hold at 60 degrees, no eccentric - 30kg, 35kg - hard

Seated calf Raise ISO push, single leg - strap around towel/thigh and under wood plank - 80% effort 3x45 secs

Arm Ball circles at wall - Swiss Ball 3x24 (12 each direction)
Arm Lateral ball circles at wall - Swiss Ball 3x24 (12 each direction)

Single leg Calf raise ISO: - slightly above neutral - 45secs x dip belt+20kg,  40kg, 45kg, 45kg  @ RPE 7
No discomfort with 45kg

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Peroneal foot rotation ISO : - 3x 45 secs

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Did some medium intensity calf stretches, foot over step, and bpth achilles insertions felt fine.
Progressing, can finally get back to calf stretches, and this should help keep away my left plantar fasciitis pain.

Sartorius bent leg ISO push against opposite leg : At 70% effort - 4x30secs