Adarq.org

Wednesday 27th May 2020

Lower body still sore, and upper back/traps as well from swings/cleans

Soft tissue work - just feet, calves and subscapularis - didn't have much time

bodyweight at home without shoes = 81.5kg                   

BBall practice session at WLC outdoor courts -  48 mins

1) A few footwork movement efficiency drills - star pattern hops, line hops etc,  pretty easy and fast for me
2) 10 mins dribble drills,
3) 10 mins shooting drills
4) medium intensity moves, shots, layups
5) After 35 mins - a few jumps

legs feeling heavy, swole and sore.
So hops are down, paused vertical down 2+ inches.
Left heel a little achey while running around earlier in the session, but felt better later on.

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Sit in bottom of narrow stance squat for 1min
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise double leg BW x120+  2 mins straight.
backwards walking up 35 degree slope 2mins x 2

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, 20 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 - straight bar - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive - BW x10 on bench, 6 inch of step - BWx10
6 inch step - BW+15kg 2x18 @RPE 8  (+3 reps)

stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x2
explosive
52.5kg 2x9 @RPE 9 (+1 rep)
45kg x10 @ RPE 9 (+1 rep)

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top


Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
30kg 2x9 @ RPE 9.5 (+2 reps)

Dang, overdid it, pushed 1 extra rep too much or just gained more strength than usual

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -  plates 1.25kg x6,
 2.5kg x6, 3.5kg 2x10 @ RPE 8

Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x17
45 degree incline - reverse grip dumbbell bench 3.5kg x 10, 6kg x20

left side a bit wobbly

Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 3.5kg 2x18  - harder for left side

Pullover stretched ISO hold across bench - straight armed - 2.5kg plates x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1min

stretch

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I get bigger, and so I get stronger, or is it the other way around?  No neural adaption for me...

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

3100 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600-2700

Been looking for a cheap option to strap weights/dumbbell handles to your shoes to do tib raises and ankle circles
And I believe this is it - heavy duty velcro cinch strap tie downs

https://www.amazon.com.au/gp/product/B07X8Z9Q7K/ref=ox_sc_act_title_3?smid=A4XRJ8S0WXSO0&psc=1

24x 2 inch seems about the right size - using two should keep a good weight on the feet secure

Also might grab a longer set for my yoga mat - keep it rolled up
And they seem useful for other things, training wise - like weighted leg raises etc.
Maybe even as a Nordic curl strap for a bench.... although you might need the ones used to strap down cargo on cars etc

I also thought about retrofitting some old Jump Soles for the same job
Or attach my spare dumbbell handle onto some old shoes, and then just load up plates on the top side of the dumbbell only

Friday 29th May 2020

Lower back and abs still achey, upper body and calves as well.

Cold wet dreary day, so no BBall/jumping today.
Tomorrow will be dry, warmer and I'll be more recovered - so hoping for a good session, first in a couple of weeks....

Took it easy today. No backwards walking so my quads can be a bit fresher
Noticed my outer lower quad tendon has gotten much thicker!
Ready to put out and take in more force

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mobility work upon waking

Mobility work pre walk, and  released feet and calves
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55 min walk/hike

stretches
pullover stretched hold over foam roller x 5kg plate
pec stretch lying inline with foam roller.

More release work, for pec minor and lower body - felt so nice and loose after
then hip flexor and couch stretch

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17 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 2300

Sunday 31st May 2020

Week 41
Height - 5'8.5"
weighed - 80.9kg(+0.9 ) 178.4lbs

waist - 32.25 inches
hip = 38.5
upper thigh = 24 5/8 (-1/8)
Right calf = 15 3/8
Neck = 15 3/8 
Wrist = 6.5

Tanita scale bodyfat% = 20% (+0.7)

Total loss so far - weight  23.3kg 51.4lbs  Waist 11.25 inches  BF% Tanita 11.3%

Averaged 3000+ calories this week, against a TDEE of 2800-2900
And so ended up around maintenance.
No major changes lower body wise.....but my upper body blew up, added 0.25 inch on my arms

Monday 1st June 2020

Hmm don't feel drained, nor all that sore, like I expected based on past heavy day workouts... just some mild aches
And I did a lot more yesterday than I have been doing

My legs actually feel quite fresh for the amount of stuff I did yesterday, plus the day before that,  a certain snappy feeling while walking today, and the backwards walk up a slope was not that tiring.

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morning mobility work
Mobility work pre walk
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BBall control drills and some dribbling - 17 mins   

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

stretches

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

Tuesday 2nd June 2020

Whole body is moderately sore, especially my calves and erectors.

Soft tissue work - just feet, calves and subscapularis - didn't have much time

bodyweight at home without shoes = ?                   

BBall practice session at WLC outdoor courts -  72 mins

1) 17 mins dribble and ball control drills
2) 10 mins shooting drills
3) medium intensity moves, shots, layups

Kept it easy today, as my legs have no lift.
Just practiced a lot of moves and ran only on my heels.
Ball split my skin on my fingers on both hands :/

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Sit in bottom of narrow stance squat for 1min
Wall tibialis raise -  low intensity BW 2x25
Knee over toes soleus calf raise double leg BW x50, single leg 2x25
Sissy squat - 50% ROM 2x25

backwards walking up 35 degree slope 2mins

stretched lower body

-----

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, 20 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 - straight bar - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x10 @RPE 8 (+1 rep)
Pushups to upper abs - closegrip triangle - explosive - BW x10 on bench, floor BWx10
floor  BW+15kg x16 @RPE 8  (+1 rep)
BW +15kg x 11 @ RPE 9

So pushups felt pain free on the floor and more stable, so recent changes and external rotations seem to be helping

Split skin sore on left hand middle finger made the rows painful! Arggh dry winter skin, moisturizer doesn't help much :/

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Back at home

Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x3
explosive
52.5kg 2x10 @RPE 9 (+1 rep)
45kg x12 @ RPE 9 (+2 reps)

time for weight increase

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top

Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x7, 25kg x3,
30kg 2x10 @ RPE 9/9.5 (+1 rep)

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -  plates 1.25kg x6,
 2.5kg x6, 3.5kg x5, x12 @ RPE 8

Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x16
45 degree incline - reverse grip dumbbell bench 3.5kg x 10, 8.5kg x20

Feeling much more stable, on left side

Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 3.5kg x25 (+7 reps!)
5kg x15 @ RPE 9

Not only did the left side feel much better, and closer to right side strength/stability, but I gained a ton of strength here

Front neck raise - BW x20, 1.25kg plate x20
To help fix my slight head forward posture, weak and lengthened frontal neck muscles vs rear

Pullover stretched ISO hold across bench - straight armed - 5kg plate x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1min

stretch


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

3100 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600-2700

Wednesday 3rd June 2020

Sore all over - calves, glutes, biceps and cuss the most
Front of neck a bit sore front the neck raises I did at the end of yesterday - to help fix my slight neck forward posture... weak and lengthened frontal neck muscles vs rear

----
Waking mobility work
Mobility work pre walk
---

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

stretches

later at night - 1 min ISOs - for tendon health - left lower patella tendon and both heels/achilles
knee forward split squat hip flexor stretch
50% ROM 2 legged knee over toes calf raise
50% ROM sissy squat
single leg knee over toes calf raise - stretched position

Hopefully these won't fatigue me for tomorrow's jump session... got a bit of a burn in my VMO

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17 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000

Friday 5th June 2020

Achey from yesterday, mostly in my calves/feet, but feel decent otherwise.

Soft tissue work - lower body

bodyweight at home without shoes = 82.5kg in winter clothing

Home - Week 6 - Lower body B - LIGHT session

1+ min ISO holds
single leg stand
shallow knee forward split squat
single leg knee over toes calf raise - stretched position
single leg calf raise
pushup against table, stretched range
RDL, curl grip row combo x10kg

5 min Walk, and some backwards walking to warmup.

peterson setups BW x12
supported ATG split squat BW x10+ 40 sec hold at bottom
Goblet squat 10kg x 12 paused

Power cleans
Done inbetween early squat warm up sets
clean complex 20kg x8,

Power clean + 3 high hang power cleans + 2 paused front squats x 40kg
Power clean + 2 high hang power cleans + 2 paused front squats x 50kg, 55kg
Power clean + 2 paused front squats x 60kg, 70kg


facing down slope of garage, barefeet/socks
Safety Squat Bar (Verve Elite SSB) squat - PAUSED, explosive (28kg bar+2kg)  x 8, 50kg x8, 70kg x5, 85kg x3, 95kg x2, 105kg x1, 115kg x1

125kg x1 @RPE 8.5 PR! +5kg

72.5% of e1RM - 5+ mins rest
controlled down, PAUSED, Explosive - 100kg/221lbs 2x5

rest 7+ mins
AMRAP - paused - 100kg/221lbs x9 @ RPE9.5   PR! = 130kg e1RM

based on the 125kg single, my 1RM is around 135kg
Cut down the volume to allow for front and high bar squat

Front Squat + High Bar squat - oly shoes

Frontsquat 100kg x1 @ RPE 8.5

High Bar squat - talon grip - 60kg x3, 80kg x3, 100kg x3
115kg/253lbs x4 @ RPE9.5

Based on how the 100kg front squat felt, my 1Rm is around 110kg, so not far off 1.5x bodyweight. Eventual goal is 2x BW
Felt harder than SSB at the same weight, so front squats are hard when its heavy and easier than SSB under 80%
Plus I haven't done them much in a few months

The high bar felt strange first time doing since months ago, and using the Talon grip, pinkies under the bar, with a close grip.
No shoulder issues, but the naked metal bar on the upper traps, felt a bit a scary compared to the SSB pad, along with the talon grip.
But it didn't feel crazy heavy or unstable.
Your definitely leaned over more compared to the SSB, despite wearing oly shoes vs bare feet. SSB feels way more natural.
But the repp'ing is far smoother on High Bar vs SSB.
115kg x4, with fatigue is not bad, puts 1RM around 125kg, but should go up soon enough once I get more practice under my belt.
Even then not as much difference between my SSB and high bar squat... high bar should be easier, eventually, but no more than 5% more for me, by the looks of it.


This group in Oly shoes - alternating sets 2 mins rest

A1) Kettlebell swing onto toes 24kg x6 low effort, 2x12
A2) Wall tib raise - body at 40 degree angle - in oly shoes BWx2, 2x15, x13 @RPE 9 
finally moving up and feeling easier
A3) RDL - to mid shin - hook gripped same loads as main squat - deadlifted off floor - 60kg x5, 80kg x3, 100kg explosive 3x10 @ RPE 8
A4) SSB single leg calf raise - arm supported - both sides back to back - 1 inch elevation - 70kg x3, 90kg x16, x14 @RPE9
Achilles/heels felt OK today. Maybe time to increase the weight

SSB Peterson step ups - 6 inch elevated -  left side first, both sides back to back - 30kg x5, 45kg x5, 70kg x15
SSB Knee over toes soleus calf raise - 1 inch elevated - oly shoes 60kg x15 @ RPE 9

B1) Single Leg kneeling Deadlift - BW x 10, 10kg x10
B2) AB wheel rollouts - on feet, straight legs - 5 feet from wall - BW x10, BW x4 + legs bent x10 @RPE 9
crazy hard, and big upper rectus femoris burn
facing up slope of garage
B3) Nordic curl - natural GHR - 8 inch aerobic step + rolled yoga mat on hip - controlled eccentric BW x 4 unassisted + 3 assisted x 2 sets
finally getting some unassisted reps! Elevated though.
B4) Sissy squat reverse Nordic stretch x 30secs, 50% ROM x 10, down to 6 inch pad - BW x10, x 15

Jefferson curl 10kg x3, 20kg x3, 25kg x 12 with 5 sec hold, and 10 sec hold on last rep
crazy burn on forearms...

Stretched ISO holds
Pullover across 8 inch aerobic step - straight arms 5kg plate x1 min, bent arms x 30 secs
low incline snatch position chest flye 2.5kg x 1min
pancake stretch - 10kg plate on upper back x 1.5 mins - can get elbows down to floor now
butterfly stretch - 10kg plate on each knee x 1 min

stretch

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12 hour fast - Broke fast before weights with raw carrot/beetroot, slice of cheese and a handful of pistachio nuts

2700+ calorie burn for today, according to Fitbit Charge 3, not including weights
Plan to eat over 3000...