Adarq.org

Tuesday 5th May 2020

Mild drained feeling.
Moderately sore all over, especially in my biceps for some reason...

Anyway looking forward to tomorrow, things are starting to get more exciting

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morning mobility work
Mobility work pre walk

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Ball control drills - whoops forgot to do em...

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

supported sissy squat to foam roller - x10  ....felt quite easy
pullover stretched ISO hold on swissball - 5kg plate x 1min

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15 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000

Are you doing Ben's ball control drills or something different?

No these ones - it's more general

<a href="http://www.youtube.com/watch?v=q8aZtBV5QIo" target="_blank">http://www.youtube.com/watch?v=q8aZtBV5QIo</a>


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 I just realized I can use my ab wheel to assist in the Nordic curl on the way down 

And instead of setting up my barbell to do them, you can wedge your shoes against a wall to do the same, using friction - saves much time and space!

I need to get a Bosu ball

<a href="http://www.youtube.com/watch?v=xqZ2vey_kYc" target="_blank">http://www.youtube.com/watch?v=xqZ2vey_kYc</a>

Wednesday 6th May 2020

Still sore all over, but lower back, abs and hip flexors the most

Soft tissue work - didn't get time just did my feet

bodyweight at home without shoes = ?

BBall practice session at WLC outdoor courts -  71 mins

1) 15 mins dribble drills, 10 mins shooting drills, then high intensity moves, shooting and layups
2) a few max effort jumps, and trick dunks on 8 feet netball rims
3) practised left leg and right leg layups
4) shot threes

Fatigued, but feeling ok, achey and a little sluggish,  no hops today - down 2 inches
Tested approach jump - only touched 9'10" rim
And paused vertical, touched 9'6"
But both are the highest I have jumped on a fatigued session.... so if last time was any indication, I will jump 4 inches higher in 2 days time
So I just might get mid hand to the 9'10" rim and touch it off vertical.....

feet felt stiff and strong for a while, until I fatigued then it got achey... but it's getting there.

Sissy squat - down to 5 inch step 2x20
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x20
Single leg, maxed knee over toes soleus calf raise 5kg BW 2x25
Single leg calf raise 5kg 2x20


stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 15 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

alternating sets - 2 mins rest
Dip shrugs - on corner of railing - BW x15 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 3x7 @RPE 7
Straight bar dips - shoulder width grip to upper abs - explosive - BW+5kg 2x8 @RPE 8

dips bothering left shoulder a little, so I will drop them till things get better.

Pushups to upper abs - closegrip triangle - explosive
5 inch step, BW+5kg x12 @RPE 6
floor, BW+15kg x15 @RPE 8 (+2 reps)


stretched pecs, lats and triceps

backwards walking up 35 degree slope - 2 sets = 2mins, 2.5 mins

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Back at home

Rotating sets between each exercise - 2 mins
High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x1
explosive
50kg 2x8 @RPE 9 (+1 rep)
45kg x12 @RPE 8 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart 2x20 with hold at top
straight arm side plank, with scapular protraction/retraction
against wall Body at 80 degrees -  1x12
on 24 inch object - body at 30 degrees - x20

Rotating sets between each exercise - 2 mins
Barbell curl explosive - 20kg x6, 25kg x1, 25kg 2x13 @RPE 9  (+1 rep each set)
Prone trap front raise 45 degree incline, hold at top, controlled eccentric - plates 1.25kg x10, 2.5kg x15, 5kg x10

Plank scapular pushup - externally rotated arms BW x21
Single arm overhead press - max extension - palms facing 5kg plate held at bottom handle for max instability x15
7kg dumbell x10 - easy for right shoulder, hard for left....

W band pull aparts short light Rogue band x20

stretch


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12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese

3200+ calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2500

i use an aerobic step for mine. 

This is the one I use:   https://www.amazon.com/Step-Aerobic-Platform-Black-Risers/dp/B000BO8AAC/ref=sr_1_6?dchild=1&keywords=the+step&qid=1588775907&sr=8-6

The step itself is about 4 inches, and the risers are about 2 inches each.  I place it where it hits right at hip when I go down.  I place a towel or bath mat on the top so its a little softer.  Once I can get 10 reps down and up at a certain height I remove a riser.  Last workout was 12 in x 10, 10 in x 10, 8 in x 8 (eccentrics only-was toast by this point)

Good idea, plus the step can be useful for other things - as right now I use a thick plank of wood to do my warmup step ups and stacked 20kg bumper plates for main sets
So I decided order this from Amazon, since I have prime, and it's quite cheap now, overstock

https://www.amazon.com.au/gp/product/B07Z792PYJ/ref=ox_sc_act_title_3?smid=A4XRJ8S0WXSO0&psc=1

And decided to splash out on a heavy duty slant board
For calf stretching, some of the ATG style exercises and maybe cyclist squats later on etc
https://www.amazon.com.au/Power-Systems-Adjustable-Stretching-80321/dp/B003GWXSSU/ref=sr_1_33?dchild=1&keywords=slant+board&qid=1588826059&sr=8-33

Then again I can just stack my bumper plates to do the same thing for both ! 
I dunno why I didn't think of that for the Nordic curl, stack some bumper plates in front of me and put my yoga mat ontop....

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Yes I'm Aussie I live in Sydney

Yes I'm Aussie I live in Sydney

Nice. Another member to the Aussie squad. That makes 4 I think.

Saturday 9th May 2020

Achey and moderately tired from yesterday - lower back sore

bodyweight without shoes = 80kg

at home - Week 4 - Lower body A - Heavy session

facing down slope of garage

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

High hang power cleans
Done in between early squat warm up sets
clean complex 20kg x8,
first rep power cleaned from floor - 40kg x4, 50kg 3x4

barefeet - socks
Safety Squat Bar (Verve Elite SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 70kg x3, 85kg x2, 95kg x2, 105kg x2, 115kg x1
125kg @ RPE 9

Sub-maximal explosive squats - Set goal = 5, with 5 reps in reserve
72.5% of e1RM - 4+ mins rest
97.5kg 2x5
97.5kg x4 in oly shoes
97.5kg x5

rest 7 mins
AMRAP 97.5kg x10 @RPE 9

125kg single felt no easier than last time, but it felt different in a good way
Tried oly shoes for one set and it felt weird, put up too high, but it allows me to go down deeper, and more stress on the lower patella tendon

Loads I'm using are probably too light, as I could get 11 on the last set
So I'll probably switch to the last set AMRAP version of the program


This group in Oly shoes - alternating sets 2 mins rest
Kettlebell swing onto toes 24kg 2x10
Wall tib raise - body at 40 degree angle - in oly shoes BWx2, x9, x8, x7 @RPE 9
SSB Good Morning onto toes - explosive, down to near parallel
30kg x5, 50kg x8, 65kg x5 - progessively lower to warm up
67.5kg 2x5, 1x6 @RPE 7.5

SSB single leg calf raise - arm supported - both sides back to back
1.5 inch elevation - controlled eccentric, 70kg x3, 90kg 2x10  @RPE9
4 inch elevation - maxed ROM - 50kg x10

SSB Peterson step ups, calf raise combo - 6 inch elevated lower down to bottom, soleus calf raise, back up
 - left side first, both sides back to back
30kg x8, 50kg x5, 67.5kg x15, x12

facing up slope of garage
Nordic curl - natural GHR Torso elevated with rolled Yoga mat and 2x20kg bumper plates
resisted eccentric to 50%, hands assisted  - BW 2x6

"+" = 15 secs rest
On back, leg raise - lower back pressed against hands controlled eccentric -  BW x15 +5+5+5 @ RPE 8


stretch


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14 hour fast - Broke fast before weights with a raw carrot and a slice of cheese, handful of pistachios and macadamias

2900 calorie burn for today, according to Fitbit Charge 3, not including weights
plan to eat 2600-2800