Adarq.org

Saturday 21st August 2021

COVID Lockdown extended another month here, so putting it to good use in leaning up and getting healthy

Glutes deep down achey.
Achilles and left quad tendon improving.

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on TFL, adductors, upper rectus femoris, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

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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
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20


rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8

B) Tib raise - SSB + oly shoes 30kg x20, 50kg x10, 70kg 2x8 @ RPE8
wall tib raise,  in oly shoes 2x8 @RPE 8

C) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - controlled up, 3 sec eccentric - BW x20, 30kg x 20, 50kg x 10
70kg 2x10 @ RPE 8

D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 2x 30 secs
D2) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x10, 50kg x10, 70kg x10, 85kg x12 @ RPE 7

Now lowering diagonally forward. 85kg was not too hard, going up to 90kg next time.

D3) SSB Split squat -  oly shoes, single arm supported, to just above parallel depth  -  30kg x10, 50kg x10, 60kg x10 @ RPE 7

Lowering down to the edge of left quad tendon discomfort

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Sissy squat 50% ROM - BW x 20
Single leg reverse hyper - BW x 30

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6 hours later

Calf raise - no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg x 30
Wall sit at 70-80 degree knee angle - 2 legs 2x35 secs, single leg 2x 35 secs

Sunday 22nd August 2021

Achey all over, but feeling strong

Front delts are so painful when I release them, even after a whole week of work...

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on TFL, adductors, glutes, thoracic spine, and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + 30 sec stretch x 2 sets
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
quadruped TFL active stretch x 30 secs
split squat ISO, rear leg straight, at 90 degrees - x 1 min
front step down - 6 inch step - BW x 20

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg

went up 5kg, no leg shakes

B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x60kg, 65kg, 65kg

D1) Doorway Single leg Wall sit - both sides back to back - push into floor - 80 degree knee angle @ 80% effort - 3x 30 secs

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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 on grass
- 3 series of low intensity march skips

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rotating sets - 1.5 mins rest
All around RPE 7-8

A) High angle rows - 20kg x12, 40kg x8, 60kg 3x11  (+1rep on all sets)

B) Pushup- on floor x 8, feet elevated 20 inches, deficit - hands on Powerblock dumbbell handles - 3x12   (+1rep on all sets)
close grip triangle pushup on floor 2x10

C) Glute bridge, slider leg curl - BW x6 eccentrics + 3 rep, +5kg on hip 2x8
single leg eccentrics - 2x6

finally added 5kg.

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Ivanko super gripper - 64lbs x6, 92lbs right hand 3x13, left hand x13, x10, x11, x11
left hand failed, so will stay here until all sets at 13 reps

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6 hours later

Calf raise - single leg - bent knee x 45 sec ISO, straight leg x 45 sec ISO
no elevation - 2 legs - bent knee x 25, straight leg x 25
single leg - bent knee x 30, straight leg, elevated  x 20

first time in a while doing a full range calf raise, no pain

Wall sit at 70-80 degree knee angle - 2 legs x35 secs, single leg x 35 secs
Bulgarian split squat BW x 20
ATG split squat BW x 20

not much of a pump with the ATG split squat, whereas the BSS has a lot and smacks the glutes as well

Tuesday 24th August 2021

A bit sore in my glutes, erectors and quads from the eccentric single leg squats, yesterday, but not too bad.

Achilles starting to feel decent and solid. Cold morning pain dropping each day.
Left quad tendon feeling better in my usual test, no flare up from yesterday, but lower patella tendon started mildly achey again when pressed.

Getting rid of some core work after reading some stuff....
And focusing more on curling big toe down when pushing up to get more force from the glute.

Lots of rain this week so no dribbling for a bit

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

---

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 20
Bulgarian split squat - BW x20

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x65kg, 65kg

A bit of leg shaking towards the end of each set

B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 65kg, 65kg

C) Dumbbell curl - 10lbs x10, 17.5lbs x8, 27.5lbs 3x9 (+1 rep)

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

Did 2 sets of 30 sec, seated hip push against strap around lower thighs,
outer right hip hurt when torso was at a forward  45 degree angle, and when squatting up off the bench after the set.
Stretched my right TFL, and then tried the squat off the bench again ... no pain...

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ATG Split squat - BW x20
L Sit hold -  x 10 sec with bent knee, x 15secs
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x108,  5lbs x10, 7.5lbs x10 @ RPE 8

Jefferson curl - hold at bottom of each rep - 20kg barbell x 8, 30kg 3x9 + 30 sec hold on last set @ RPE 7

Thursday 26th August 2021

Sore quads, glutes, calves

tendons feeling ok, no flare ups

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Morning mobility work and upper body stretches

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Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 45 secs each x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
lunge style TFL stretch  x 1min
front step down - 6 inch step - BW x 20
ATG splits squat BW x 20

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - 2 inch elevated in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 65kg, 65kg

Mild leg shake

B) SSB single leg calf raise - arm supported - 2 inch elevated in oly shoes - BW x20 (full range), 30kg x 15 (full range)
30 sec ISO above neutral x 65kg, 65kg

couldn't quite get to 20 reps with 30kg full range, guess gastroc doesn't have enough slow twitch content...

C) SSB single leg squat - arms supported -  butt lightly touching 20 inch bench - 30 sec IS0 x 30kg, 50kg, 50kg

30 sec ISO single leg squat....Pretty brutal

D) Glute medius work - Xheavy band clam x20
lateral drive into wall ISO 2x 30secs
Monster band lateral lunges - Xheavy band x 10 each side

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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
- 3 series of low intensity march skips, backwards walking, lateral walk

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- Some dancing practice

stretch

Saturday 28th August 2021

Sore quads, posterior chain and calves when I woke up, but felt fine later on

left quad tendon and right achilles insertion feels worse, so I overdid things yesterday....
too much load for quad tendon, and overstretched the right achilles ROM wise

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Heel elevated front step down - 6 inch step in oly shoes - +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - 20kg x20
Safety bar squat - 30kg x20

heel elevated step down using a small plate on the step, which stressed the upper patella a lot more on my left leg, in a good way.

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg

Mild leg shake

B) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg

regressing back to minimal elevation to avoid right achilles tendon compression against the heel bone

C) SSB split squat ISO - arms supported -  at 90 degree leg angle, rear legs straight - 20 sec ISO x 30kg,
30 sec ISO x 50kg, 55kg, 55kg

that was pretty hard

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Dribbling, ball control drills, jumps 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
- low effort pogo jumps 2x20
- 3 short series of low intensity march skips
- 3 short series of low intenisty lateral skips with arm swing
- 3 step jump LR/RL  - jumping 6-12 inches x 3 sets
- single leg jump off 1 step approach 3x3 each leg - jumping 6 inches
- vertical jumps 3x4 - sub maximal

no pain in any of the jumps

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Single leg reverse hyper - rhythmic, ballistic - BW x 30

stretch

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6 hours later

Calf raise - single leg - bent knee x 45 sec ISO x2, straight leg x 45 sec ISO x2
no elevation - 2 legs - bent knee x 30, straight leg x 30
single leg - bent knee x 25, straight leg, elevated  x 25 - 2 sets each

Wall sit at 70-80 degree knee angle - 2 legs 45 secs x 2
Peterson step down BW x20
Bulgarian split squat BW x 20

SuNday 29th August 2021

Whole body is sore, but especially my lower body

Wasn't feeling it, so an active rest day

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, posterior shoulder/cuffs, and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs

Heel elevated front step down - 6 inch step + bumper plate in oly shoes -  x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 20kg x20
Safety bar squat - 30kg x3, 35kg x20 (+5kg)

2/10 upper patella pain on first few reps of step down, 2/10 quad tendon pain on first few reps on the rest.
Intense VMO burn on the last 5 reps of the heel elevated high bar squat!
Kinda crazy that you don't feel it anywhere else but the VMO.
Upped SSB 5kg, still pretty easy and it still does not make me breath that heavy.


rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20
B) Tibialis raise - Wall tib raise x20, SSB + oly shoes - 30kg x10, 50kg x8, 60kg 3x8 @ RPE7
C) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20

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Single leg reverse hyper - rhythmic, ballistic - BW x 35

stretch

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6 hours later

Lateral hamstring stretch
Prone front to side leg raise - right side only - 2x 18 reps
Wall sit at 60 degree knee angle - 2 legs, x 45 secs, 2x 1min

Tuesday 31st August 2021

The usual lower body soreness, but damn my left patella/quad tendon feels completely pain free in my usual morning test today, like magic!
Huge change in the last 3 days since I started these high rep stuff compared to last week.
But I will keep doing this stuff for a few more weeks to bullet proof my knee tendons...

My right Achilles feels worst though, I think due to the bent knee calf raises i did last night stretching the tendon too much from the greater ROM.
I do them in OLy shoes in the after which shortens the range, so will stick to only straight leg calf raises on the floor at night

So all this high rep stuff is because of me reading about high reps being good for tendon health, strength and thickness.
Which should also increase strength

Then while searching on related tendon stuff I came across a video of some climbers who applied Keith Barr's tendon research to massively boost grip/finger strength
By using high frequency, low load/intensity training
That might explain some of the things I have noticed since doing this myself! 

<a href="http://www.youtube.com/watch?v=sBTI9qiH4UE" target="_blank">http://www.youtube.com/watch?v=sBTI9qiH4UE</a>

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, outer quads, glutes, posterior shoulder, and front delts
Lying TFL, hip flexor, and lateral hamstring stretch

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Tendon health+rehab - active recovery - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Wall tib raise - x20
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs

Push up - on bench x 20
Pull up - feet supported x 20
High angle row - 25kg x20
Dumbbell press - palms facing, elbow in line with ears - 17.5lbs x22
Dumbbell curl - 17.5lbs x22
Elbows out row + external rotation into press - chest supported at 45 degrees 2.5lbs x20
High to low band pull apart - palms facing up - Jumpstretch light band x 20
Ivanko Supergripper - lowest spring setting 42lbs x20

curl and press too light will use 20lbs next time

Heel elevated front step down - 6 inch step + bumper plate, in oly shoes +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 25kg x22 (+5kg)
Safety bar squat - 40kg x23 (+5kg)
SSB Good Morning - 30kg x20
Monster band lateral lunge/walk - IronEdge heavy band x 10 each side

Damn, all leg moves pain free, in the space of 3 days!
Added 5kg to squats, and still feeling pretty easy, but still stay here for a few sessions, before increasing.

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rotating sets - 1 mins rest between these and one of the above lower body moves

A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation, in oly shoes -  BW x20, 30kg x 20, 50kg x 30 sec ISO

B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - BW x20 (80% range), 30kg x20 (80% range), 50kg x 30 sec ISO

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Dribbling, ball control drills, jumps 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
- low effort pogo jumps 2x30
- 3 short series of low intensity march skips
- 3 short series of low intensity lateral skips with arm swing
- altitude drops off 6 inches 2x5
- 3 step jump LR/RL  - jumping 6-12 inches x 3 sets
- single leg jump off 1 step approach 3x3 each leg - jumping 6 inches
- vertical jumps - 2 handed - 3x4 - sub maximal, a few harder effort

did a few harder effort jumps, landing quite deep, no pain

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Single leg reverse hyper - rhythmic, ballistic - BW x 60
Sissy squat - 50% ROM- rhythmic, ballistic - BW x 60

stretch

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6 hours later

Calf raise - single leg - bent knee x 1 min ISO, straight leg x 1 min ISO
no elevation - single leg - straight leg 2x50


Wall sit at 70-80 degree knee angle - 2 legs 1min x2
single leg x 1 min
squat to chair - holding rail x30, normal x 30
Sissy squat - 50% ROM BW x 50