Adarq.org

Sunday 18th December 2022

Fat loss cycle 3 - Week 28
Height - 5'8.5"
weighed - 87.4kg (+0.7kg), 192.7lbs

waist - 34 7/8 inches (+1/8)
hip = 41.5  (+1/8)
upper thigh = 26 3/8 (+1/8)
Right calf = 15 7/8
Neck = 15.5  (-1/8)
Chest = 42 1/8   
Right Arm (flexed) = 15.25 (+1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 23.9% (+0.8 )

Total loss so far - weight -2.6kg Waist 2 3/8 inches BF% Tanita -2.2%

Macrofator TDEE is at 2719 calories for the week
Averaged 3054 calories over the week, 196g protein, 205g carbs,  155g fat.

Starting back up again after a 1.5 week break.
Only 3 days in, since starting up again
I did get fatter on the break, cranked calories up over 3000 average, but some days over 4000-5000...

Monday 19th December 2022

Tired feeling. Sore posterior chain and adductors. Hamstrings more sore than you'd expect from jumping.
Left shoulder/cuff beat up - did practise more left hand dunks yesterday

Achilles no worse after yesterday.

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

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Tendon Rehab - Recovery
Afternoon

Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 5 x 30secs
Finally found a variant that hits the lower part of Sartorius hard.
Also feel the gastroc, adductors and some hamstring working

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Horse stance hold: 2x 45secs

Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x30secs

Heel touch downs, single leg, off step: slow tempo -  BW x12
left lower Sartorius twinging

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rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x12, x11 @ RPE 8 (PR!! +1 rep each set)

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 4x 30 secs
2/10 patella tendon pain

Side bend ISO, hands behind head, 45 degree angle: BW x 45secs
Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 18kg, 24kg - moderately hard

Push up - feet elevated : (Warm up) On floor x12,
Feet on 20 inch bench x 12 @ RPE 5   - 65kg bodyweight on scale, at top

Walking - 22 mins

stretch

Wednesday 21th December 2022

Achey calves, quads, posterior chain, erectors and upper back from ISOs last night

Achilles feeling improved, waking cold walk pain down, as well as finger pressure pain.

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Waking mobility work and upper body stretches - brief
Soft tissue work on calves and adductors.

Plyos, Jumps, and BBall practise,  at WLC outdoor courts -  Cycle 1, Week 3, day 1 - 100+ mins total
Bodyweight with shoes -  91kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - 45 Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

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Dribbling and ball control drills - 10 mins

Plyos

Skips/hops - medium intensity - rotating sets for 3 rounds, 1 min rest between each set

- scissor skip/hop in a star pattern
- 2 legged hops in star pattern, once around clockwise and anticlockwise
- 10 x 6 inch speed hops over line marking -  as fast and relaxed as possible
- 2 legged bounds x6,  3 each direction
- Single leg bounds x3 each leg -
- 360 jump spin on spot, x2 each direction

Achilles felt better, so a slight uptick in intensity and comfort. Covering more distance on the bounds
Added in 360 spin on the spot jumps, able to stick the landing. Sure works the core and ankles hard

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Jumps - about 30+ or so jumps of all types.
- a few trick dunks on 8 feet netball ring
- 10 x 9 feet backboard tap power layups, 5 each side and plant, off 2 legs

Felt more powerful today, getting a little higher, but quads still getting heavily pumped up and heavy feeling.
Landings did not feel jarring today, despite being quite heavy.
Much better on the trick dunks than recent sessions.

Shoot around and practice moves - 15 mins

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Plyos
Rotating sets x3 rounds

- single leg running jump skips - medium effort  x5 each leg
- Prime times - medium effort on heels x short distance until feeling tired, walk rest for a few seconds, repeat back to start

Jogging : - 1 min very slow jog - 1 min walk - repeat x 11 mins

3/10 Achilles tendon pain, but it didn't get worse during and after the session

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stretch

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Not feeling as tired and beat up post session.
Body is starting to adapt.

Friday 23rd December 2022

Really sore erectors and glutes - from the rows I suspect. Achey calves, quads and upper back/lats

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates

Toe towel curls - x20 x30

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Tendon Rehab - Recovery
Afternoon

rotating sets

Single leg, kneeling quad push into couch ISO: 2x 30secs
doesn't seem to load my patella/quad tendons all that much, but good for loaded stretching the rectus femoris and tibs

superset
lying on back, palms up, by side, ISO push :  4x 30 secs
Lying on back, palms down, by side ISO push :  4x 30 secs
Lying on back, bent arm, rear delt flye ISO :  4x 30 secs

Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs

Hammer curl tricep extension overcoming ISO : 3x 30secs

Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 2x 30 secs
2/10 left patella tendon pain, 3/10 quad tendon pain

Bicep curl overcoming ISO : 3x 30secs

Tricep dip ISO - seated on chair: 3x30secs

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External rotation ISO - lying on back, elbows at 90 degrees, strap between forearms, moving from bottom to past the head over the course of the hold, and some sets reversed -  5x30secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 2x 30 secs
 2/10 left patella tendon pain, 3/10 quad tendon pain

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs

Walk - 22 mins

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Evening

Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs

Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 4x 30 secs
Set 1 -  2/10 left patella tendon pain. 3/10 right quad tendon
Set 2 - 1/10 left patella tendon pain. 3/10  right quad tendon
Set 3 - 1/10 left patella tendon pain. 2/10  right quad tendon
Set 4 -  2/10  right quad tendon

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 4 x 30 secs

Sunday 25th December 2022

Felt tired and beat up in lower body, hips, posterior chain.
Felt crappy after Christmas lunch... I normally don't eat before training... so the carbs didn't help

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Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body


BBall practise session at WLC outdoor courts - Cycle 1, Week 3, day 2 - 60 mins
Bodyweight without shoes -  89.2kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 45 mins

Felt crappy, and heavy. Achey outer glutes, hips
Didn't feel like jumping, so didn't force the issue. Go easy after 2 sessions of 30+ jumps
Just small hops as part of BBall moves

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Plyo - Jogging - walk combo - grass baseball field - 28 mins

Gallop bounds, alternating legs, medium effort, height rather than distance x 20 secs
Walk 1 min
1 min slow jog
Walk 1 min
Various low effort hops/skips, forwards and backwards for 30 secs
Walk 1 min
 - repeat x 28 mins

3/10 Achilles tendon pain, but it didn't get worse during and after the session
Less pain on jogs, so increased speed a little, and more extended foot position, and relaxed tall form, instead of heel thumping like past sessions.
Bounds felt fine, quite a lot of force through the shins, but tibs felt strong.

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6 hours later

Single leg calf raise ISO - above neutral - BW 4x 30secs

Monday 26th December 2022

Feeling decent. Just some minor aches in my foot heel muscles

Achilles no worse after yesterday.

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

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Tendon Rehab - Recovery + Upper push. Week 4, Day 1
Afternoon

Body Weight: 90.2kg with shoes

snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : 2.5kg 2x 30secs

Split squat ISO on balls of foot, rear leg bent 60 degrees 2x 30 secs
Horse stance hold: 2x 30 secs

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rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x12, x12 @ RPE 8/8.5 (+1 rep second set)

Bird Dogs - Alternating sides, hold at top - 2x20
Heel touch downs, single leg, off step: slow tempo -  BW 2x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x30secs
Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 4 x 30secs

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Power clean: 20kg x8
40kg x6 - 3 floor, 3 hang
50kg x4 - 2 floor, 2 hang
60kg x2 - Floor, hang
70kg x2 - Floor, high hang high pull

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30secs x BW, 30kg, 40kg, 50kg,
60kg - 2/10 left Achilles tendon pain, 2/10 right side
70kg - 1/10 left Achilles tendon pain, 1/10 right side
70kg - 3/10 left Achilles tendon pain, 2/10 right side

Pain decreased on second set of 60kg, so skipped and went up to 70kg. Moderately hard

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 20 sec hold at top, 20 sec hold at 60 degrees, no eccentric -  x15kg, 20kg, 25kg, 30kg - moderately hard
- lifted up with help of arm, 30 sec push against 80 degrees strap, no eccentric x 35kg, 35kg, 35kg

1/10 pain patella/quad tendon pain on heavy sets, on both sides

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Push up - feet elevated : (Warm up) On floor x11,
Feet on 20 inch bench x 14 @ RPE 7   - 65kg bodyweight on scale, at top

Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - hard

Pike push up: - hands elevated 5 inches - BW x10 @ RPE 7

Dips: - dip shrugs BW  2x20
slow tempo - BW x 10 @ RPE 8

Hanging, leg raises -  Hanging, bent knee into straight leg raise: Slow tempo 2x10 @ RPE 6

Squat walk outs and support - Front, high bar, Low bar with 1/4 squat hold and slow concentric - 10 secs
10 Secs x 60kg, 100kg, 120kg
130kg No front squat
140kg High bar only
140kg High and low bar

All sets from 60kg onwards on 3/10 lower Sartorius pain on both sides
So I'm thinking these might target my lower Sartorius tendon better than the other things I have tried. More specific
Even the split squat in the 1/4 range also works

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stretch

Wednesday 28th December 2022

A little overall aches, but decent enough

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Waking mobility work and upper body stretches - brief
Soft tissue work on calves and adductors.

Plyos, Jumps, and BBall practise,  at WLC outdoor courts -  Cycle 1, Week 4, day 2
Bodyweight with shoes -  90kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - 30 secs
Split squat. rear leg ISO : - rear leg at 60 degrees x 30 secs
Single leg stand x 30 secs

Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

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Dribbling and ball control drills - 10 mins

Plyos

Skips/hops - medium intensity - rotating sets for 3 rounds, 30 secs rest between each set

- Low stiff pogos
- scissor skip/hop in a star pattern
- 10 x 6 inch speed hops over line marking -  as fast and relaxed as possible

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Jumps - about 20+ or so jumps of all types. Vertical, 1 step, 3 step and running jumps, single leg jump in that order

Legs felt decent, and tendons Ok, just minor ache in sartorius until fully warmed up.
Still not jumping any better, even after a month off any heavy squats, and with plyos.
Was jumping a little lower today, than current bests than in the video I posted a few weeks back....


Shoot around and practice moves - 15 mins

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Plyos

Rotating sets x3 rounds - 2 mins rest
- Prime times - medium effort x 20m
- Bounds - medium effort x 20m

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Drop landings - Medium effort jump off a 18 inch bench. Sticking landing as fast as possible
10 reps - 1min rest between each

Rhythmic jumps: - As fast and high as possible with minimal knee bend
2x10

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Jogging : - 1 min very slow jog - 1 min walk - repeat x 9 mins

3/10 Achilles tendon pain, but it didn't get worse during and after the session

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stretch