Adarq.org

Tuesday 4th January 2020

Ehh not much sleep last night, and lower stillf eels a little beat up...
Weighed 79.8kg out of bed though!


Soft tissue work on lower body - way less than usual was in a hurry

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC outdoor courts - 60 mins

dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end

Jumps were meh today, didn't have much energy.
Then again I also made 4 out 5 back to back double clutch 2 legged reverse power layups in a row, so my hang time is getting good



back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x2, 90kg x2, 100kg x1

AMRAP 100kg x10 @RPE9.5 PR!! 10RM +5kg 
rest 7 mins

100kg x6 @RPE8.5

100kg x10 = around 130kg e1RM. About 1.6x bodyweight
Possible 11th rep, and the 10th rep was much cleaner than last session's 95kg x10.
Upper back is no longer rounding as much, plus mid right back doesn't feel strained anymore when grinding.

Warmup sets still feel hard though... maybe due to BBall fatigue


SSB Good morning 45kg 2x10 - still too light, will use 50% of my main SSB squat sets from now on.

This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x11 @RPE 10  - moved a little further away from wall thus harder
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x16, x13 @RPE9   - time to up the weight
Romanian Deadlift 60kg x16, 90kg x12 - still too light


Flat shoes -  alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 40kg x7 reps each side
single leg raise - straight legs x 35sec ISO, bent leg x 35 sec ISO


stretch


===

16 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts

3100 calorie burn for today, not including weights
ate 2500 calories

Thursday 6th February 2020


bodyweight without shoes - ?

soft tissue work - just feet and glutes, didn't have time...

BBall practice session - WLC outdoor courts - 65 mins

dribble, shooting practice, and intense dribble and moves.
Moderate amount of jumps and 3 dunks on 8 feet rim at the end

Went to the other outdoor court I sometimes visit once in a while.
The 8 feet rims here are full size and did two windmills off a medium speed dribble easy.

Jumps were down as expected, but 3.5 inches higher than the last time I was here, 2(?) months ago, so whatever I'm doing is working.


stretched lower body


Resistance at home

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

alternating sets - 2 mins rest
Dip shrugs - BW x12, 
inverted rows - undergrip - explosive - BW 2x10 @RPE 8.5
Dips - slightly angled medium grip width BW 2x15 @ RPE 8.5

maintenance

Found a way to do dips pain free, so it's back on the menu.
Keeping shoulders back and away from the ears did the trick


3+ min rests
High angle rows to ribcage  barbell 20kg x10, 30kg x5,  42.5kg x11, x9  @RPE9 (+2 reps on first set)

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x12
3 angle lateral wall slide - controlled - light short Rogue band x15 each side
W band pull aparts - controlled - light short Rogue band, dual strand x10, single strand a 10

stretch

---

14 hour fast - broke fast before session at home with a few grapes and handful of pistachios

2800+ calorie burn, not including weights
plan to eat 2000-2200 calories

Saturday 4th January 2020

Crap sleep last night... and legs/hips still achey

Been raining everyday, and will continue too for the next week or so, so no Bball/jumps today.
No chance for indoor court on the weekends...
Didn't feel like Bballing anyway with this dreary weather.

Soft tissue work for whole body - welcome as the last 8 days have been minimal....


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

facing down garage slope, in socks/barefeet -  alternating sets 2-3 mins rest
Power cleans
Powerclean + 2 high hang powercleans - 30kg, 40kg, 50kg x3 sets

since no BBall/jumps did these instead to fire me up -

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 75kg, x3, 85kg x2, 95kg x2, 100kg x1 (misload, was supposed to be 105kg!)

AMRAP 105kg x10 @RPE9.5 PR!! 10RM +5kg 
rest 7 mins

95kg x11 @RPE9

<a href="http://www.youtube.com/watch?v=0UcZ0euBH58" target="_blank">http://www.youtube.com/watch?v=0UcZ0euBH58</a>

105kg x10 = around 140kg e1RM. About 1.75x bodyweight
Possible 11th rep, but upper back was rounding on 10th rep

So without BBall today, warmup sets were flying, so it remains to be seen I can do 110kg x8 at least next time, with Bball/jumps first.
Still it's crazy how I've gone from 105kg x6 to x10 reps in 3 workouts, 1.5x to 1.75x bodyweight e1RM - with only 2 worksets and on a calorie deficit :0


This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 52.5kg 2x10 - first set was very easy, second set less so after first round of RDLs
Wall tib raise - body at 45 degree angle - in oly shoes BW x14, x13 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x16, x15 @RPE9  - forgot to increase load, but gained reps on second set
Romanian Deadlift 60kg x5, 100kg x12 @RPE 8


Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x9 reps each side @RPE 8
single leg raise - straight legs x 40 secs ISO, bent leg x 40 secs ISO


stretch


===

12 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts

2500 calorie burn for today, not including weights
plan to eat 2000 calories

Storm cut power off the last 2 days, so I'm updating based on sketchy memory....

Monday 10th February 2020

Still pretty beat up, hips/upper hammies were achey as hell later at night

Soft tissue work for whole body - way less than usual was in a hurry

bodyweight at home without shoes = ?

BBall practice session at WLC outdoor courts - 74 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 at the end

Jumps were pretty bad today, due to fatigue and soreness, lowest in a while

stretched lower body


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 x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW x14, @RPE 9
inverted rows - undergrip - explosive - BW 2x12 @RPE 8.5
Straight bar dips - shoulder width grip to sternum BW x10, x10+2@ RPE 8

maintenance

Ok these dips on the fence corner railing are harder than the parallel bar dips at home - they also hurt my shoulders no matter what I do.
Now the straight bar dips, like top of a muscle up, feel good, apart from leaving marks on my torso...
I couldn't even do 1 rep of these a few months... I've come a long way!


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 30kg x5, 40kg x3,
45kg x9 @RPE9
42.5kg x11  @RPE10

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x15
3 angle lateral wall slide - controlled - light short Rogue band x18 each side
W band pull aparts - controlled - light short Rogue band, dual strand 2x12
Elbow on knee external rotations - 2.5kg x 15

stretch

---

12 hour fast - broke fast before session at home with a few grapes and handful of pistachios

3000+ calorie burn, not including weights
ate 3600 calories....

Wednesday 12th February 2020

Still not feeling all that recovered from last lower body session, hips/glutes still achey

Soft tissue work for lower body- somewhat rushed


BBall practice session at WLC indoor courts - 33 mins

dribble, shooting practice, high intensity moves and layups
5 or so jumps at the end

The rain hit so I dropped the $10AUD for indoor court access, except there was only 30+ mins left before the courts were booked...

Been a while since I played indoor here, and they have new breakaway rims with the enclosed spring box.
I was able to touch the spring box under the rim from vertical.
Based on measurements online, the bottom of this is about 5.3 inches from top of the rim, and I touched half an inch above that.
There is a bit of glass between this and the pad like this image



Running jump should be 3-4 inches above this but I kept jumping from too far away and reached up an angle, only 2 inches higher....
So 7'4" standing reach - 5 inches below rim = 27 inch vertical.
Based on my strength levels I should be jumping around 29-30 inches, which I should be able to do when fresh and not on a diet


stretched upper body - and had a walk around the outdoor courts outside to cool down.
The rain had stopped by then and had dried up quite a bit!



back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 80kg, x3, 90kg x2, 100kg x1

AMRAP 110kg x8 @RPE10 PR!! +5 reps
rest 8 mins

100kg x9 @RPE9

110kg x8 =  137kg e1RM. About 1.75x bodyweight
Upper back rounding on last 2 reps.

When I first got the SSB, 4.5 weeks ago, I could only do 110kg x3!
Some of it is better and different form, and neural adaption etc.
I don't think there is as much difference between the SSB and my high bar squat now - maybe only 5% difference

SSB progression screencap on my phone's rep calc app, since I had it 4.5 weeks ago


Based on the 105kg x10 I did last session, without BBall/jumping, I should be able to do 110kg x9
So I'm losing 1+ reps due to BBall/jump fatigue

Also tested my left shoulder on a straight bar, and it feels much better no more pain, at least with wide grip

This group in Oly shoes - alternating sets 2 mins rest
Romanian Deadlift 60kg x5, 102.5kg x12 @RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x8 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x15, x14 @RPE9  - +5kg but still fairly easy
SSB Good morning 60kg x12 @ RPE 8


Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x10+2 reps each side @RPE 8  - time to increase the load. also went deeper.
single leg raise - straight legs x 40 secs ISO, bent leg x 40 secs ISO


stretch


===

14 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts

2700+ calorie burn for today, not including weights
plan to eat 2200 calories

Storm cut power off the last 2 days, so I'm updating based on sketchy memory....

yeesh, two days is long to be without power. what happened?

also, just catching up on your recent progress and it looks like you're cooking! weight and bf trending down, strength trending up. cool to see.

Friday 14th February 2020

still a bit achey from last workout - lower body
woke up early :/

Soft tissue work for whole body - a little less on lower body than normal

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 63 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 from 30 mins onwards

Felt surpisingly powerful, given that I had less sleep last night, and still carrying soreness and fatigue from 2 days ago.
Matched my current best jumps on this court, and better in some types - touched the 9'10" rim again but dropped off rapidly.
Highest 1 step jump so far 9'9" touch, wrist 1inch over 9 feet backboard.

So I think I have a 2 inch gain in me when I freshen up.


stretched lower body


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 x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum BW 2x10@ RPE 8
inverted rows - undergrip - explosive - BW x15, x12 @RPE 9
Dips - on corner of fence - dip shrugs BW x10,
explosive x15, x12, @RPE 9

maintenance
Tried dips again and found it pain free, so it's back on once again
Just stayed more upright


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 40kg x5,
45kg x10 @RPE9 +1rep
40kg x11 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x15
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band x21 each side
Elbow on knee external rotations - 3kg x 20 - left arm a lot more unstable, very easy for right arm
barbell curl 20kg x15 @ REP 8.5

stretch

---

12 hour fast - broke fast before session at home with a few grapes and handful of pistachios

3000 calorie burn, not including weights
ate 2600 calories....

Weighed 78.6kg before shower