Adarq.org

Saturday 7th March 2020

Fairly sore all over - posterior chain from holding position in the various rows... damn hamstrings were fried from the band rows...


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morning mobility work
Some soft tissue work on glutes and feet
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86 min walk/hike - short rest 75% of the way, in the middle of the 4 laps around the football field
mid way through walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

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18 hour fast
2880 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2281 for Gamin Vivofit 3
Ate 1941

Damn it, had 1650 planned, and modified my last meal, and went over...

Sunday 8th March 2020

Soft tissue work for lower body

bodyweight at home without shoes = 78.3kg

BBall practice session at WLC outdoor courts - 60mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims

Felt decent, good dunks, but jumps still meh


Back at home - Lower body - HEAVY session

peterson setups bW x12
supported ATG split squat BW x10
Goblet squat 12kg x 12

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x1, 105kg x1

4 mins rest
80% of training max (125kg) - controlled down, explode up - 100kg x5, x4
90kg x10 @ RPE 9

Squats felt hard after BBall today... did what I could.

This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin 60kg x5, 90kg x3, 100kg 2x6 @ RPE 8 
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 3x6 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x6 @RPE8

"+" = 20 secs rest
On back, leg lowering ab move - lower back pressed against hands controlled eccentrc - BW x3 BWX x10+3+5+5

Changing my setup to be more abbreviated could use the recovery.... will make more tweaks.

hamstrings and abs feel smoked later at night!


stretch


===
13 hour fast - Broke fast just before weights with 3 grapes and a brazil nut

3100+ calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2500+ for Garmin Vivofit 3 - "  ... why so low?!

ate 2400 calories

Tuesday 10th March 2020

Damn, CNS feels stale and cooked from the sprints yesterday.... last time I try and sprint over 60% effort on a rest day....
On the good side, only a slight ache on my right ankle.
And while my right hamstring felt a bit worked over up last night, it's fine today.
Hip flexors are pretty beat up.
Some upper body parts are quite achey from the sprint arm action though - traps, biceps, etc

Soft tissue work for whole body

bodyweight at home without shoes = 79kg

BBall practice session at WLC outdoor courts -  75 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
just 3 jumps, and 1 dunk on 8 feet netball rims

No juice today... did a few half assed jumps and didn't feel like doing any more...Thanks to sprints!
Oh well, at least my body gets a bit of "rest"

stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dip shrugs - on corner of fence - hold at top and bottom - BW x15 @RPE 6
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x10@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 7
Single arm pushups - against railing - explosive - hands leaving railing BW x10 @ RPE 8

"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip BW x50 +5+5+4 @RPE 9

stretched pecs, lats and triceps

Straight bar dips felt so easy compared to recent workouts, might be able to do 15+ now!
feels as easy as pushups on the ground now, except you use your whole bodyweight here.

single arm pushups hurts my left shoulder, so will drop it... sigh

The low bar pushups were crazy easy... 50+ reps! ....LOL one breath for every 10 reps..
I will have to add a band around my back next time, or load up my back pack with 5kg plates, but bands nicely balance out the strength curve of pushups being easier at the top.

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Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg x7 @RPE 8.5 (+1 rep)
45kg x7 @RPE9
42.5kg x13 @RPE 9 (+1 rep)

3 mins rests
vertical wall ab wheel roll outs - pulling handles apart x12, 2x21
Lying side abduction 6kg x10 @RPE 9 - added 1kg and felt way harder!
Barbell curl 20kg x5, 25kg x11 @RPE 9 (+1 rep)
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back

hmm getting stronger on a calorie deficit... so I must be gaining some size as well

stretch

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18 hour fast

3300+ calorie burn - according to Fitbit Charge 3, with manual entries for BBall, and weights
2800+ for Garmin Vivofit 3 - with extra calories from foam rolling and weights added, BBall left as is.

Ate 4000+ calories!

Looks like Garmin is pretty accurate now when I add the foam rolling calories from the Fitbit, and manual add on for weights.

Thursday 12th March 2020

So I ate 4k calories again last night, had to force it down... consider it a diet break of sorts :p
Second day in a row, and yet morning weight remained at 79.5kg
This will have an effect on my various TDEE spreadsheets and phone app

Soft tissue work for lower body

bodyweight at home without shoes = 79.3kg

BBall practice session at WLC outdoor courts -  57 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks on 8 feet netball rims

Didn't do to many jumps as I still felt fatigued from sprints and the running from yesterday....
4k calories didn't help :/


Back at home - Lower body - HEAVY session

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1

110kg x6 @RPE 9.5
6 mins rest
100kg x6 @ RPE 8

Warmups felt so much lighter on my back compared to the last few workouts!
When 105kg warmup single didn't feel strained, I knew I had to up training loads today.
110kg x6 puts my training max at around 128kg, 1.6x BW
Hopefully I can build on this while in a calorie deficit

I figure two work sets is all I need right now
And I'm squatting every 4 days, so maybe I can get away with even less volume

This group in Oly shoes - alternating sets 2 mins rest
RDL - to mid shin 60kg x5, 80kg x3, 100kg  hook-gripped 2x7 @ RPE 8 
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 2x7 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x7 @RPE8

Hamstrings still pretty sore from sprints a few days ago so the RDLs were tough!

Single kneeling deadlift - BW x8 each leg
AB wheel rollout - knees bent BW x8 @RPE 7
On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x10 @ RPE 8

stretch

This amount of volume and exercise feels about right, shortened workout from 2.5 to 1.5 hours including warmups...


===
13 hour fast - Broke fast before BBall with some veges

3454 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2771 for Garmin Vivofit 3 - "

ate 3446 calories
but I may keep the diet break going

Friday 13th March 2020

Calves pretty damn sore. Posterior chain as well off course.
All quads and glutes moderately sore, so the volume is for sure enough to create a response, and I did eat enough
Right VMO feels pretty beat up.
Whole body is fairly achey actually

I can tell the lower volume has my body feeling quite different from the usual. The backwards walk is feeling easy again, and I can do it much faster.
I miss that looseness in my legs back when I only did my whole body every 4 days, instead of the upper/lower split I use now.

Maybe going to only one squat work set might be even better, rather than spacing the workouts even further apart....
I know 2 worksets once a week has worked well for me in the past, but I was doing way less then - just squat and bball/jumps every 5 days each.
So you would think 1 work set every 4 days would be more or less the same overall stress/volume
I've always been more of a low volume, high effort kind of guy. Had my best and fastest gains in this style of programming - just way more efficient


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morning mobility work
More thoracic mobility work, and stretches pre and post walk

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68 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

tried some 1-2 min brisk walking to slow walking intervals.. didn't seem to create more calorie burn...
Anyway no more running for a bit
I noticed I got quite a bit more hungry with the running....

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17 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor on
2300+ for Gamin Vivofit 3

ate 4793

Right now I just take 15% off the Fitbit numbers and that's is fairly close to reality

Bodyweight was back under 78kg by end of the fast

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dang already have a buyer for my Iron Edge SSB

Sunday 15th March 2020

Week 30
Height - 5'8.5"
weighed - 79kg(+1.1) 174lbs
waist - 32.25 inches (+0.75)
hip = 38.25 (+1/8)
upper thigh = 24.25(+3/8)
Right calf = 15 1/8 (+1/8)
Neck = 15 1/8
Wrist = 6.5

Tanita scale bodyfat% = 20 (+1)

Total loss so far - weight  24.1kg 53lbs  Waist 10.75 inches  BF% Tanita 11.3%

So after a 5 day diet break, pounding 4-5k worth or food into me, I haven't gained that much weigh... ate 3x what I have been eating lately!
And most of it is water, food and glycogen weight.

Waist increase is mostly food/water bulk.
Looks like my quads and calves gained a bit of size.

Anyway back into the diet this week. Will try and get down to 74kg in the next month or so.

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calves still pretty sore!
Legs and hips as well, but less so.

Monday 16th March 2020

Damn, my calves and lower body still a bit sore...
So I take far longer to recvover from my lower body work than I thought - when I push to near failure at least
Even all the calories and a few days off doesn't seem to help much, along with compression tights....

Soft tissue work for lower body

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC INDOOR courts -  67 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
5 or so jumps

Another rainy day, so went to the indoor courts instead for a fee.
The last time I was here a few weeks back I could touch the spring box off vertical, well today I was 3 inches under....
All the food and rest didn't help.. so the soreness in my legs means I really haven't recovered

both shoulders were also achey from dribbling... I think the few days off have already messed up my firing patterns :/


Back at home - Lower body - HEAVY session

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 85kg, x3, 95kg x2, 105kg x1

110kg x5 @RPE 9
6 mins rest
100kg x6 @ RPE 9
6 mins rest
90kg x10 @ RPE 9

Warmups felt a little harder than last time.
110kg felt hard and I couldn't match what I did last session 110kg x6
So I am going to have to move to a heavy-light setup for sure.
So heavy session once every 8 days, with light sub-maximal explosive session inbetween, 4 days later

I decided to skip my upper body session and just pick back up on lower body.
In hindsight this was a bad move...

This group in Oly shoes - alternating sets 2 mins rest
Single leg SSB Good Morning - arms supported 20kg x5, 30kg x10 each side back to back.
Wall tib raise - body at 45 degree angle - in oly shoes BWx1, x13 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 60kg x3, 70kg x14 @RPE9

Switched to single leg SSB GMs, seems to hit the glute way harder than regular GMs and RDLs, plus hamstrings to a lesser extent, and way less lower back stress.
One hand on the rack and the other holding the SSB.
Heavy SSB squats already fatigue my lower back quite a bit. Also less stress from not having to hold onto heavy loads.
Will do RDLs in my light session

On back, leg lowering ab move - lower back pressed against hands controlled eccentric -  BW x11 @ RPE 8

stretch


===
16 hour fast - Broke fast before BBall with some veges

3500+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights
2900+ for Garmin Vivofit 3 - "

Ate 2500 calories

Tuesday 17th March 2020

Calves, quads and posterior chain moderately sore, but not too bad
Even my biceps and traps are sore from loading the bar....

Got my verve Fitness SSB today, so quite a big of extra activity unpacking it and loading it into the car, and back home.
Then cleaning etc. 28kg bar makes you work a bit

----
morning mobility work
stretches pre and post walk
---

70 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

back to my regular walk session
felt much easier than the past few weeks, especially the backwards walking section

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19 hour fast
3040 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300 for Gamin Vivofit 3

damn big difference between the two...

ate 3500 claories... it's harder to come back down after the pig out last week, than I thought.... YIKES

Noticed my resting heart rate, according to the Fitbit, has been rising over the last week, so maybe a sign my metabolism is ramping back up.
From a low of 44 to to back over 50