Adarq.org

Saturday 7th August 2021

Not all that sore from yesterday, upper body in particular, so body is adapting, despite only training those exercises once every 8 days and being in a calorie deficit.

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Morning mobility work and upper body stretches

Soft tissue work on feet and TFL

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Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 35 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 8,  50kg x 30 secs
just above neutral, both side back to back  - 30secs x 70kg, 75kg, 75kg, 75kg

bumped top sets up another 5kg

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x8

C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) seated hip push against strap around lower thighs - leaning torso forward at 45 degrees @80% effort - 3x30 secs

The torso position does make a difference, leaning forward made my glute medius tendon ache a bit.

D1) Spanish squat ISO - nylon strap, thighs at parallel -  x35 secs, +5kg x 35 secs, +10kg 2x 35 secs

Went up 5kg, not too hard

D2) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 1 x 30secs

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Dribbling, ball control drills and jumps x 30 mins

- jump shots and hook shots against the wall, with a small hop  - 2x5 each arm with a 10sec rest
- dribble moves against cones

- Altitude drops - 6 inches 2x5
- 3 step jump LR/RL plants x 3, jumping 6 inches, on grass
- 3 step jumps LR/RL plants 2x3, jumping 6+ inches against garage door
- single leg jump, off short run up, jumping 6+ inches off left leg 2x3, right leg - 2x3 against garage door
- vertical jumps, 2 handed @ 50% effort - 2x3  (jumping about 18 inches)

Small bump in volume and a "jump" intensity with the vertical jumps
Used bottom of garage door as a target for the moving jumps, so I approach up the driveway slope

Added in vertical jumps
Was only trying for 6 inch vertical jumps, but even with low effort they still hit about 18 inches... which is kinda crazy considering I weigh around 90kg full of water, in clothes and shoes!
I might just jump 12 inches higher at full effort.... And with 15+kg less weight in a few months time... things will get interesting...

All jumps felt good and pain free on take off and landing.
Although I wonder if I can keep this going on a daily basis

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6 hours later

Wallsit 2x30secs to warmup

Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 3 x 30secs (2-3mins rest)
Peterson step up/sissy squat hybrid ISO - 8 inch step - support leg on floor - pushing into step @70% effort - 2 x 30secs

Sunday 8th August 2021

Sigh quad tendon achey again... seems like everytime I do the Peterson step up/sissy squat hybrid ISO, it flares up...
So it does really load the quad tendon hard. Maybe I just keep doing it until the tendon adapts

Getting  COVID vaccine tomorrow, so will likely chill a few days, see how I feel.

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Morning mobility work and upper body stretches

Soft tissue work on lower body

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Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 35 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10,  50kg x 30 secs
just above neutral, both side back to back  - 30secs x 70kg, 80kg, 85kg, 85kg

Up another 5kg as 80kg doesn't feel hard enough today

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10

C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side

D1) Spanish squat ISO - nylon strap, thighs at parallel -  x35 secs, +10kg x 35 secs, 40lbs 2x 35 secs

Went up to a 40lb kettlebell and it still wasn't hard, so I will relegate this move to warmup duties.
It doesn't load the patella and quad tendons hard enough

D2) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 3 x 30secs

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Dribbling, ball control drills x  25 mins

- jump shots and hook shots against the wall, with a small hop  - 2x5 each arm with a 10sec rest
- Altitude drops - 6 inches 2x5

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6 hours later

Wallsit 2x30secs to warmup

Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 4 x 30secs (2-3mins rest)

Tuesday 10th August 2021

Felt feverish last night as the COVID vaccine kicked in - flu like symptoms, achey overall feeling.
So I skipped the planned leg extension ISOs 6 hours post main session.
Took 2 Panadol and went to bed early.

Still feeling it today. But will train the ISOs, and skip some other stuff I had planned till later in the week.
Will update this post later - first warm spring like day today, so I gotta get out and do something.

Right Achilles tendon insertion improved further from yesterday's session and now feels similar to my left side when walking straight out of bed cold.
So more of the same, but will increment the weight up as needed to stay in the sweet spot.

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Morning mobility work and upper body stretches
Lower body and TFL release

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Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 40kg x10,  60kg x 30 secs
just above neutral, both side back to back  - 35secs x 80kg, 87.5kg, 45secs x 90kg, 35secs x 90kg, 90kg

Bumped the weight to 87.5kg, felt ok, so upped it again to 90kg. This feels about as high as I want to go right now, as leg was starting to shake a tiny bit towards the end.

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10, 40kg x10.

C1) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
C2) Outer leg lateral drive into wall - inner leg, bent, held in leg raise position - 3x 30secs

D) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 5 x 35secs

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Dribbling, ball control drills x  35mins
- jump shots and hook shots against the wall, with a small hop  - 3x5 each arm with a 10sec rest
- dribble moves vs cones
- 3 step jump LR/RL plants 2x3, jumping 6 inches, on grass, with ball in opposite hand.
- 3 step jumps LR/RL plants 2x3, sub-maximal jump against garage door wall - touching 9'3"
- single leg jump, left and right legged, off short run up,  sub-maximal jump against garage door wall - touching 9'3"
- vertical jumps, 2 handed @ 50% effort - 2x3  (jumping about 18 inches)

Starting to get my R-L plant sorted.
All sub-maximal jumps touched around 9'3", so about 23 inches with my 7'4" reach

Felt OK, apart from some IT band ache on some R-L jumps
Which I think is caused by my tight TFL, and previously my glute medius tendon issues.
It pulls on the IT band against the hip bone, which inflames it and so it swells causing further compression

I suppose all the between the legs/under the legs stuff I practice doesn't exactly help....



So I stretched it a lot later a night. And it sure hurts a lot when I release it with a ball.

https://www.sportsinjurybulletin.com/tensor-fascia-latae-unraveling-the-mysteries/

Thursday 12th August 2021

Sore hamstrings, glutes, erectors, quads and lats

left quad tendon and right achilles tendons about the same

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Morning mobility work and upper body stretches

Pre workout -  - Soft tissue work on feet and TFL. Thoraric spine, lats and whole shoulder
hip and TFL stretches

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Tendon health - rehab - fasted

Bodyweight - 88.6kg with shoes

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - no elevation - BW x10, 30kg x 10, 60kg x 30 secs
just above neutral, both side back to back  - 35secs x 80kg, 45secs x 82.5kg, 85kg, 87.5kg, 1 min x  90kg

Was able to hold 90kg for a minute without shakes, so will increase the weight next time.

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported -  BWx10, 30kg x10
C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 2 x 35secs

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Dribbling, ball control drills x  35mins
- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
-  same, but with a dribble up  - 1x5 each arm with a 10sec rest
- dribble moves vs cones

Saturday 14th August 2021

A bit tired feeling from yesterday

Upper body was stronger today
Not the wisest idea to do the squats at the end... should have called it a day after the step ups

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Tendon health - rehab and upper body - fasted

Bodyweight - in shoes and winter clothing 88.3kg

split squat ISO, rear leg straight, at 90 degrees - x 1min
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x15 + 30 sec stretch x 2 sets

rotating sets - 1.5 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 60kg x 30 secs
around neutral or slightly lower, both side back to back  - 35secs x 80kg, 80kg, 80kg

B) SSB single leg, bent leg, knee over toes calf raise - arm supported -  BWx10, 30kg x8, 40kg x8, 50kg 3x8 @ RPE 7

C) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - 2 x 35secs
D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs


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All controlled and fairly comfortable sets @ RPE 6-8
rotating sets - 1.5 mins rest

A) Tib raise - SSB + oly shoes 30kg x8, 50kg x8,  60kg 3x8 @ RPE7
wall tib raise,  in oly shoes x8 @RPE 8

B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x11   (+1rep on all sets)
C) High angle rows - 20kg x12, 40kg x8, 60kg 3x10 (+1rep on all sets)

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A) SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x8, 30kg x8, 50kg x8, 70kg x8, 75kg x10 (+5kg, +2 reps)
Will go up to 80kg next time

B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 3x11 (+1 rep all sets)
D) Dumbbell curl - 10lbs x10, 27.5lbs 3x8 (+2.5lbs on last 2 sets)
felt much stronger from last session.

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A) Squats - controlled down - 2-4mins rest

In Oly shoes, facing down slope of garage - no belt
SSB -  30kg x5, 50kg x 5, 70kg x5, 90kg x5
105kg 2x3 @ RPE 8
Front Squat - 20kg x5, 40kg x3
High bar squat - 20kg x5, 40kg x3, 70kg x3, 90kg x5, 100kg x3, 105kg x3

felt fairly hard... to be expected after all the stuff I did before hand, not very smart doing these today...

B) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, BW x9, 2x10 (+1 rep)


C) Ivanko super gripper - 64lbs x5, 64lbs 3x12 (+1 rep, left hand failed on third set), plus one extra set for left hand x11 (+3 reps)

Sunday 15th August 2021

Upper body not all that sore as I was expecting
Posterior chain is a bit

going to put more focus on the soleus than I have been in my achilles rehab
see the difference in forces (x bodyweight) subjected to the soleus vs the gastroc at various running speeds

https://www.tendinopathyrehab.com/blog/tendinopathy-updates/why-you-should-use-seated-calf-raise-in-achilles-tendinopathy

They also show that the total calf muscle volume is made of soleus mainly (43.7%), then medial gastroc (34.3%), then lateral gastroc (22.1%). This fits in withthe very high physiological cross sectional area of the soleus (Lieber 2011) and much higher forces (x bodyweight) in the soleus versus the gastroc in running (see table below showing predicted muscle forces in running at increasing speed, adapted from Dorn 2012) and

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL and front delts
hip and TFL stretches

---

Tendon health - rehab - fasted

Bodyweight - 88.6kg with shoes

split squat ISO, rear leg straight, at 90 degrees - x 1min
Spanish squat x 35 secs
front step down - 6 inch step - BW x 12

rotating sets - 1 mins rest
A) SSB single leg calf raise ISO - arm supported - 3 inch elevated - BW x10, 30kg x 10, 50kg x 30 secs
around neutral or slightly lower, both side back to back  - 35secs x 70kg, 80kg, 80kg

B) SSB single leg, bent leg, knee over toes calf raise ISO - arm supported - 3 inch elevated - BWx10, 30kg x10
around neutral or slightly higher, both side back to back  - 35secs x 50kg, 60kg, 60kg, 60kg

C) Side plank with leg abduction - against wall at 45 degrees - x 30secs each side

D) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs
E) Single leg Extension ISO -  both sides back to back - push into floor with ball of foot while seated -  90-100 degree leg angle @70% effort - x 35secs

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Dribbling, ball control drills x 35 mins

- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- same, but with a dribble up  - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand

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rotating sets - 1.5 mins rest

A) Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 30kg 2x8 + 30 sec hold on last set @ RPE 5
B) L Sit hold -  x 10 sec with bent knee, 3x 15secs
C) W external rotations into press - chest supported at 45 degrees 2.5lbs x8,  5lbs 2x8, x7 @ RPE 7


stretch

Tuesday 17th August 2021

I'm so happy I have fixed my right IT band issue. Now I can finally stop hammering my glute medius so much.
It was my tight TFL after all.
When you think about it, the penultimate  push off for a running jump is exactly a dynamic version of a TFL stretch... so that why it puts so much stress on my IT band when my TFL is tight and over active, which it connects directly into.
Pulling the leg back, behind you, externally rotating the leg/foot and then abducting the leg to the opposite side is the exact opposite of what the TFL is supposed to do, hence stretching it

Yeah lots of release work on my TFL, and stretching around the clock the last few days.

This is my go to TFL stretch, been doing when I wake up in the mornings - 2x 1.5 mins each leg
Except I make sure the stretched leg on the floor is straight with the hip, well I try to move it as far to the right as I can, and I put the other foot on top of the side of the knee and push it down flat against the ground. While trying to flatten my lower back into the ground, which also stretches another function of the TFL as a pelvis and hip flexor - hence why it also can cause Anterior pelvic tilt and back issues.
Makes my TFL and other hip muscles scream.
You can also do a sorta standing version by pushing the stretched leg behind you in the same manner, pushing the foot as far to the opposite side as you can, toes on the floor



The other one is an active stretch, that also activates the glutes.
A quadruped bird dog style position - push leg back, externally rotate the foot and the pull the leg inwards.
makes the front of the hip feel lose while your glutes get pumped.
The third one in the video

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


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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs

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Tendon health - rehab - fasted

split squat ISO, rear leg straight, at 90 degrees - x 1min
front step down - 6 inch step - BW x 12
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side

rotating sets - 1 mins rest
A) SSB single leg, bent knee, over toes calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7

Changed the order around, now soleus calf raise gets priority

B) SSB single leg calf raise - arm supported - 3 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 8
60kg x8, 65kg 2x8 @ RPE 7

C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 35 secs

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SSB Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x10, 30kg x10, 50kg x10, 70kg x10, 80kg x10 @ RPE 7

Not easy, but not hard. Will go up to 85kg next time, which is close to body weight.

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Dribbling, ball control drills x 25 mins

- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- same, but with a dribble up  - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- some low intensity 3 step jump practice LR/RL

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20 mins worth of house dancing practice

Thursday 19th August 2021

whole glute/hip still pretty sore

Left quad tendon getting better and better, both achilles insertion not so much, kinda stuck, so changing things up again
IT band, glute medius tendon pretty much completely healed now. No longer hurts walking downstairs or in true single leg squats

Soft tissue work on thoracic spine is making very noticeable changes to my back shape from the side when I raise my arms overhead - I used to have a pronounced curve in my back, but now it's much more straight. Especially when I was front squating, my back would look humped.

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, long/short adductor, thoracic spine, lats and front delt
Lying TFL and hip flexor stretch
quadruped TFL active stretch 2 x 30 secs

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Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
front step down - 6 inch step - BW x 12
Band pull apart complex - 20 secs rest between- high to low, palms up + diagonals alternating sides - JumpStretch light band x12 + 6/6  x 2 sets

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - no elevation in oly shoes, arm supported - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 10
60kg 2x10 @ RPE 8

With no elevation and in oly shoes the ROM is very small, but this avoids the achilles compression when the calf is stretched

B) Pullups, shoulder touching bar handles - Hang and 10/10 scap shrugs with regular/parallel grip to warmup, semi inverted row on SSB x 8
Dead hang/paused - regular grip. wider - BW x 0.5, x1,  3x4 @ RPE 8
parallel grip, shoulder width - BW x 0.5, 1, x4, x5 @ REP 8 (+1 rep)

slowly improving on these, will do 2x5 on parallel grip next week, these feel much easier than the regular

B) SSB single leg calf raise- no elevation in oly shoes, arm supported - controlled up, 3 sec eccentric - BW x10, 30kg x 10, 50kg x 10
60kg 2x12 @ RPE 7

C) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs

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rotating sets - 1 mins rest

A1) SSB Split squat -  oly shoes, 1/4 squat depth, knees level with toes -  BW x10, 30kg x10, 50kg x10, 60kg x10, 70kg x10 @ RPE 7
A2) SSB Bulgarian split squat - oly shoes, single arm supported - controlled,  1 min rest between sides - BW x8, 30kg x8, 50kg x8, 60kg x6 @ RPE 8

Trying to find a single leg quad heavy move that doesn't compress and aggravate my left quad tendon, and the Bulgarian split squat looks to be it.
Was worried about the when the left is the rear leg, with the tendons stretched, but it felt OK.

B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x8, 27.5lbs 2x10 @ RPE 8