Adarq.org

Wednesday 23rd January 2020

Adductors still really sore

skipped most of my soft tissue work today - didn't have timr

bodyweight without shoes -  not sure, but I weighed 80.9kg before I got in the shower, 80.3kg without clothes - which is a big drop!


fasted

BBall practice session at NS outdoor courts - 53 mins

dribble, shooting practice, high intensity moves and layups
A few jumps at the end

Went to a different court from my usual place- stinking hot day, but this place has some tall trees, so practised in the shade
Jumps better than the last time I was here a few months ago by about 3 inches for all jump types, but lower than my current bests.


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Kettbell swing onto toes 24kg KB x5,  2x10
done between warmup sets of SSB squats - 2 mins rest

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Bar (15+5kg) x 8, 40kg x10, 60kg x7, 80kg x3, 90kg x2, 100kg x2

65% of e1RM - 3 mins rests - explosive - 85kg 2x7, 2x6 @RPE8

Nice, 100kg in warmups felt so much easier than last time - last week, felt like a 3RM, today, maybe a 6-8RM

Moved the SSB pad/bar further down my back to my usual high bar squat position, as opposed to right up on the neck last week...
The camber of the bar still centres the load in front of the body, so it feels like a hybrid front/high bar squat with some GM thrown in.
Now the SSB no longer feels like it's going to snap my lower back!
Much less knee stress as well, no knee complaints today.
But does work my mid back and lower traps much harder, plus abs and obliques feel more activated as well

Set 1 of worksets
So I'm still tilting the bar to my left at the bottom, and with an SSB it can't be due to my tighter left shoulder - my body must just be leaning asymmetrically...

<a href="http://www.youtube.com/watch?v=6CuVXLFla6w" target="_blank">http://www.youtube.com/watch?v=6CuVXLFla6w</a>


clean grip deadlift + RDL combo barefeet - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 95kg x 5 combos -  3 reps normal, 2 reps hooked grip

Felt hard again after the SSB squats

This group in Oly shoes
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x10 @RPE 8.5
SSB single leg calf raise - single arm supported on opposite side - on 1 inch elevation - controlled eccentric, 60kg x13, x12 @RPE9

Flat shoes
Standing single leg raise - light Jumpstretch band - explosive - straight legs x15 @RPE 9
SSB Lateral squat - BW x10, cossack squat with 5kg plate, 30kg x5, 40kg x 8 @RPE 8.5 each side, continuous

tried -
ab roll outs with a loosened spin lock dumbbell - meh
semi standing push ups on my rack bar dip handles, felt good nice stretch in the pecs, and no shoulder pain, but really loud clicks in my elbows... might ad it in on upper day
dip shrugs, and then with legs raised up straight/bent - quite hard...

stretch


Abs feel hit hard today.

I received my Timer from Ebay today, and put it to good use.
Has a big LED display - shows Time, stopwatch, countdown/up, interval timing and tabata
Stuck it up on one side of the garage
Uses a remote to do all functions - pretty sweet, so now I can stop using my stopwatch to time my rests.
So I noticed I spend a large chunk of my training time setting up stuff...


===

15 hour fast - Broke fast just before weights with a handful of cherries, 3 macadamias and 12 pistachios

3400 calorie burn for today, not including weights
plan to eat 2500 calories

Saturday 25th January 2020

Whole lower body still sore, especially my right hamstring

bodyweight without shoes - 81.3kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 55 mins

dribble, shooting practice, and intense dribble and moves.
A few jumps and dunks on 8 feet netball rim

5x25m backwards running intervals at 75% on court - 10 secs rest

stretched lower body


jumps still low as expected, but otherwise feeling quite zippy.

----

locked my car keys in the car boot! 
45 min walk to my cousin to use phone to geta ride and spare key....

skipped upper body stuff as a result, oh well I did burn another 400 calories.... 


---

20 hour fast

3100 calorie burn
plan to eat 2200 calories

Sunday 26th January 2020

Pretty achey all around

Lots of waking today, shopping etc

----
thoracic mobility work

stretches

---

50 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins


---
20 hour fast
2900 calorie burn

plan to eat 2000 calories

Tuesday 28th January 2020

Brutally sore calves!
Also sore hamstrings, glutes, erectors and VMO. Less sore abs and obliques.
The most sore I have been in a while.

----
Minor mobility work

stretches

---

55 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins


---
20 hour fast
2600 calorie burn

ate 2400 calories

orderd a bunch of shoes over the weekend and got them all today - all for much cheaper due to Sale, plus Long Weekend discounts! 

Nike Varsity Compete TR 2, because it was a cheap ass $74AUD training shoe, that I will use for general training duties in place of my worn out Merrell trail glove 3s
Looks pretty good as a casual shoe as well, but will likely kill the tread...
Although I ordered in size 10.5 and found out over the weekend that I'm actually a size 9.5 after all this time.... 
And Nike appears to have sold out of all 9.5s so I can't return and rebuy that size... but at least Nike allows you to wear the shoe for 30 days and still return them :p



Then a bunch of trail running shoes - for my walking/hiking duties, and maybe intervals later on
Now to choose which to keep, as I can return a few for free

Saucony Peregrine ISO - pretty padded, comfy, and a sweet colour, might just keep for the looks   



Merrell bare access XTR - the lightest of the bunch with a minimal shoe feel with a bit of extra padding - feels like a direct replacement for my current New Balance Minimus 1010v2, with the Vibram sole which has lasted ages!! feels the lightest and the most  naked of the bunch, but the arch support feels quite high. Also looks quite good as a casual shoe in blue.



Inov-8 Terra Ultra 260 G - this is worst looking of the bunch and costs the most, after discounts. feels a bit tight around the frontal foot, but the sole looks like it will last the longest with the heavy duty graphene rubber it has on the sole. And it feels so good when I lightly jog around on the balls of my feet indoors.

Friday 31st January 2020

Feel ok, but not that fresh, still a bit of soreness in my hamstrings hips.
My left adductor has a dull ache.

Soft tissue work on lower body - less than usual was in a hurry

bodyweight at home without shoes = 81.3kg

BBall practice session at WLC outdoor courts - 60 mins

dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end

Jumps were suprisingly decent today
Touched the thick part of the 9'10" rim again, head touch on Blacknet, and easy slap on the metal bit that holds back of the 9'4" backboard - which sits 2-3 inches above the backboard, and got 2 knuckles on it.

Did 2 good verticals - almost base of fingers to 9'4" backboard, and wrist 1 inch under 9 feet backboard = 9'7" = 27 inch vertical jump = +1 inch!
Touched 9'6" with both hands on a L-R plant approach jump

My newly acquired 3/4 length 2XU compression pants felt good, much thicker than my Amazon chapies (Tesla, Drskin) - much cheaper than retail price, $35AUD, if you search on Google on ShopBots
may have helped my hops :p
Shorter though, doesn't quite cover the calves...


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Goblet squat 5kg x10, 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x3, 90kg x2, 100kg x1

AMRAP 95kg x10 @RPE9.5 PR!!
rest 7 mins

85kg x12 @RPE8.5

<a href="http://www.youtube.com/watch?v=Ppb2eYeqZVM" target="_blank">http://www.youtube.com/watch?v=Ppb2eYeqZVM</a>

95kg x10 = around 127kg e1RM. About 1.55x bodyweight
Might have been able to do a 11th rep, but I strained quite a bit on the 10th rep, so didn't attempt it
12th rep on 85kg set flew up when I expected a grind....

Put SSB pad lower on the back, widened stance a touch, so I can sit between my legs, and back a bit, while pulling arms/elbows in against the body.
Felt much better, my knees felt great. And now my form is more consistent and it looks and feels like a heavy goblet squat, especially since the SSB camber puts the load forward.
Pretty hard to GM the weight as well like a Goblet and front squat, but upper back rounds much like them as well

SSB Good morning 40kg 2x10 - too light!

This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x13 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x14, x12 @RPE9
Romanian Deadlift 60kg x16, 85kg x12 - too light!


Flat shoes -  alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 20kg x7 reps each side
single leg raise - straight legs x 30sec ISO, bent leg x 30 sec ISO


stretch


===

16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts

3100 calorie burn for today, not including weights
ate 2200 calories

Weighed 80+kg before showering, shows how much water I sweat out, but not till I crack under 80KG!

Sunday 2nd Febuary 2020

Week 24
Height - 5'8.5"
weighed - 80.5kg(-1.7) 177.5lbs
waist - 32 5/8 inches (-3/8)
hip = 38.75 (-0.75)
upper thigh = 24 5/8 (-0.25)
Right calf = 15 3/8 (-1/8)
Neck = 15 3/8 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19.2 (+0.3)

Total loss so far - weight  22.6kg 49.8lbs  Waist 10 3/8 inches  BF% Tanita 12.1%

Finally at 80kg!
A bit bloated last week, hence the big drop.
My goal was to hit 79kg by this date, so a bit short of that, but who knows I might have also gained some muscle mass.
Tanita BF% is so variable...

Next stop 75kg, but eventual goal is 70kg in May, and then I'll see how much more fat I have to lose.
But so far I'm surprised how little difference in my appearance dropping from 86kg to 81kg, I can still pinch tons of fat everywhere at my body, and I doubt that changes much at 75kg.
Still have some love handles and gut that protrudes outwards at this stage

Wrist size will eventually hit 6 3/8 as well

Have started buying compression tights in size small, as the current mediums/large will eventually be too loose, judging by my measurement changes.
Especially the more expensive 2XU ones, even though I do buy them at 30-40% off retail price

-----

Posterior chain still pretty sore - glutes and upper hammies especially

Monday 3rd February 2020

Upper body not too bad, but lower body is still pretty achey, especially my hamstrings and adductors

----
Minor mobility work

stretches

---

63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins


---
20 hour fast
2700 calorie burn

ate 1800 calories