Adarq.org

Friday 10th July 2020

Still achey, especially my posterior chain

Soft tissue work - just feet, a bit of upper body,  side of quads and adductors/hammies

bodyweight at home without shoes = 83+kg                 

BBall practice session at WLC outdoor courts -  54 mins

1) 15 mins dribble and ball control drills
2) 15 mins shooting drills
3) medium to high intensity moves, shots, layups, threes
4) Test jumps, and a few dunks on 8 feet netball rims after 40 mins

Paused vertical down 2 inches, and approach jump jump even more.. so not recovered from last workout, but it is to be expected.
Only difference from last week was I went heavier on front squats, did 2 extra reps on the back squat down set, and added stiff legged deadlifts of 100kg x10
I think most of the extra fatigue is from the SLDL.
I did have a mild drained feeling the nrxt day, whereas last week I didn't.

Left quad tendon complained on first jump but ok after that, so it's still needs more time to heal.. tendons takes so long!

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cooldown

Sit in bottom of narrow stance squat for 1min
Sissy squat  50% ROM ISO x 1.5 mins + 30 sec left leg single
Single leg x 1 min each side

Ok these single leg sissy squat ISO are brutal! Extreme burn!

Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise, single leg x30

backwards walking up 30-35 degree sloped path 2 and 2.5 mins

stretched lower body


Resistance at the Home

3 level externally 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

Dip shrugs - BW x20 @RPE 8
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x15

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
BW x 10 @ RPE 6
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - explosive - BW x15 @ RPE 7

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 5 @ RPE 6
bar at 11th hole, 29 inches - x 8 @ RPE 7
bar at 8th hole, 26 inches - x 5 @ RPE 8.5

Looks like 8th hole will be my working height from now on, felt pretty hard!


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
57.5kg 2x10 @RPE 9 +1 rep

Finally I go up to 60kg next session, but I'll drop reps back down to 2x5 and work back up 1 rep per session.

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   2.5kg plate x6, 5kg x3, x16 @ RPE 9 (+2 reps)
Youch, this was intense!

C1) Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg 2x6 @ RPE 8  +1 rep

C2)Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x5
8.25kg dumbbell - 3 count hold at top x 12  ( +1.25kg, - 5 reps)

Lying on side internal rotation 5kg plate x 30
Elbow on knee external rotation alternating arms/sets without rest - 1.25kg x3, 2.5kg x3, 5kg x3, 7kg x3
8.25kg x15 @ RPE 9  (-2 reps)

Dang this was much harder today

Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min
Externally rotated Low Incline chest flye 1.25kg plates x 1+ min
"scapular wall slides" on floor with a 2.5kg plate on my hand

stretch

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

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 3000

Sunday 12th July 2020

Week 47
Height - 5'8.5"
weighed - 82.3kg(+0.9 ) 181.4lbs

waist - 33.5 inches (+0.5)
hip = 39.25
upper thigh = 25 1/8
Right calf = 15.5 (+0.25)
Neck = 15.5 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 20.4% (-0.2)

Total loss so far - weight  21.9kg 48.3lbs  Waist 10 inches  BF% Tanita 11.2%

Averaged 3000+ calories this week, against a TDEE of 2800+
Too many temptations this week....

Monday 13th July 2020

Mild drained warm feeling, much less than previous session.
Achey all over, but no major DOMs
Best my heels have felt upon waking, those slow tempo calf raises help a lot.

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

Sissy squat single leg 50% ROM x 1 min ISO

externally rotated high to low band pull apart - Light rogue band 2x15 with a hold, and 20 sec hold on last rep
externally rotated snatch grip and single arm overhead, horizontally band resisted, raises with hold - 1x10 each with 20 sec hold on last rep

shallow band dislocate type stretch - shoulder level and then up higher

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

stretches

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16 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2300

Wednesday 15th July 2020

Whole body still sore, especially my glutes/adductors and calves

Soft tissue work - whole body

bodyweight at home without shoes = 84+kg  in winter clothing             

BBall practice session at WLC outdoor courts -  57 mins

1) 20 mins dribble and ball control drills
2) 15 mins shooting drills
3) low to medium  intensity moves, shots, layups, threes

Cold and sore, so kept it fairly easy today.
Didn't do any jumps apart from some small jumps on shooting and moves - was not in the mood, and it will allow my heels and left quad tendon to recover better.

---
cooldown

Sit in bottom of narrow stance squat for 1min
Sissy squat  50% ROM ISO x 50
Wall tibialis raise BW x30
Single leg calf raise BW x30
Knee over toes soleus calf raise, single leg x30

backwards walking up 30-35 degree sloped path 2 mins x2

stretched lower body


Resistance at the Home

externally 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

Dip shrugs - BW x20 @RPE 8
Vertical wall ab wheel roll outs - pulling handles apart with hold at top x20

Rotating sets between each exercise 2-3 mins
A1) inverted rows - undergrip - explosive - legs bent BW x6, BW x6
+10kg x 6 @ RPE 7 (+5kg)
feet elevated 18 inches - explosive - BW 2x6 @ RPE 7

A2) Pushups to upper abs - Close grip triangle - explosive - BW x6, feet elevated 18 inches x3
Feet elevated 18 inches - explosive - BW x16 @ RPE 7 (+1 rep)

Single arm pushup - both side back to back
bar at 14th hole, 32 inches - x 3 @ RPE 6
bar at 8th hole, 26 inches - 2x6 @ RPE 8 (+1 rep, +1 set)

Had some right elbow pain during the close grip warmup stuff - will try this

<a href="http://www.youtube.com/watch?v=7kTNk3qEuLM" target="_blank">http://www.youtube.com/watch?v=7kTNk3qEuLM</a>


B1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x7,  50kg x5
explosive
60kg 2x10 @RPE 7 +2.5kg -5 reps

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -   1.25kg x6, 2.5kg plate x6
Single arm, 3 count hold at top - 7kg x7 @ RPE 8 (+2kg, -9 reps)

Much more stable and less straining doing one arm at a time.

Barbell curl explosive - 20kg x7, 27.5kg x5,
32.5kg 2x7 @ RPE 9  +1 rep

Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 5kg x5
8.25kg x16 @ RPE 9  (+ 1 rep)

Seated on floor, elbow on bench, single arm cuban external rotation - 2.5kg x20


Stretched ISO holds
Pullover stretched ISO hold across bench - straight armed - 5kg x15 regular reps, 5kg plate x 1+min

A few band and broom shoulder dislocate and stretches

stretch

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

3300 calorie burn - according to Fitbit Charge 3, with HR monitor off,  not including weights
plan to eat 2600-3000

So the last time I was at my strongest on the squat and when it actually felt easy was when I did 105kg, 231lbs x 10.
As seen here. e1RM at 140kg, 305lbs

<a href="http://www.youtube.com/watch?v=FJtXP5ztXms" target="_blank">http://www.youtube.com/watch?v=FJtXP5ztXms</a>

This was on the first session after a deload.... since then my squat has regressed!
Every other exercise has improved session to session since then, but my squat....
I tried increasing the volume and it only made things worse

So that tells me I'm doing too much volume on it - so time to go the opposite way.
Or I need to alternate in a light session

Don't think this 5x5 is gonna do me favours
So time to change things up!

I've always felt I made the best gains when I did low volume and low frequency.
I guess I'm one of those people that can blow myself up pretty fast if I go hard, and my age doesn't help either

https://weightology.net/the-members-area/evidence-based-guides/training-frequency-for-hypertrophy-the-evidence-based-bible/

I train every 5 days so I'm good there

    Myofibrillar protein synthesis recovery:  Once every 2-4 days or 2-3 days per week
    Muscle damage recovery:  Once every 4-5 days or 1.5 to 2 days per week when unaccustomed to the protocol, but likely more frequent when accustomed
    Strength recovery:  Once every 3-5 days or 1.5 to 2 days per week, but likely more frequent when accustomed
    Total work recovery:  Once every 2-3 days for low session volumes, and once every 4-5 days for moderate to high session volumes, or 1.5 to 2 days per week, but likely more frequent when accustomed
    Meta-analyses on training frequency:  Statistically no difference between various training frequencies, although there is evidence that 2+ may be slightly better than 1, and may be significantly better when training volume is high

Overall, the recovery data likely favors a frequency of 2-4 days per week once you are accustomed to a training protocol.  However, looking at the meta-analytic data, frequency likely plays a very minor role in hypertrophy, and it is likely best to choose a frequency that works best for you and your recovery abilities, and which allows you to train with sufficient quality volume.

There are a number of points to consider regarding this conclusion:

    These conclusions are based on average responses.  Individual needs for frequency may vary widely, and will depend upon factors such as individual recovery ability and tolerance, session volume, nutritional status, joint integrity/injury history, etc.
    These conclusions assume you train to failure or near failure for most of your sets.  If a lot of your training is submaximal and is well short of failure, training frequency may need to be higher (although impacts on things like joints still need to be considered even when training short of failure).
    This assumes you are training in moderate to high rep ranges, and your primary goal is hypertrophy.  If you train regularly in powerlifting rep ranges (<6) and are training for strength, then appropriate frequency may be different.
    These conclusions mainly apply to young subjects, as most of the research has been done on this age group.  Research indicates that recovery ability is impaired in older individuals (particularly 50+), and ideal frequencies may be slightly lower in this population.

i feel like you might be doing many different squats, sacrificing quality on one type to do such a high volume and variety. idk, just a thought.

also, maybe consider adding jumps before your power cleans? could just be SVJ in the driveway. i always felt like mixing max effort jumping -which is the goal, after all - and heavy work was the best approach for vert.

Saturday 18th July 2020

Moderately drained feeling, and sore all over.
Damn, calves, glutes, erectors and VMO sore as hell.
Best my heels have felt so far.

Quads don't feel swollen like they have, hopefully that means faster recovery

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Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range
Split squat on balls of feet

Sissy squat single leg 50% ROM x 1 min ISO

externally rotated high to low band pull apart - Light rogue band 1x15 with a hold, and 20 sec hold on last rep

band and broom handle dislocates - slow with some stretch holds at the back


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

stretches

-----
16 hour fast
2800 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2500

Sunday 19th July 2020

Still a bit sore all over, but legs are feeling way fresher than last week

----
Waking mobility work

Mobility work pre walk - thoracic, ankle tib/calf rocking, side of ankle rocking and walks

1.5 min ISOs
single leg standing calf raise in neutral position
single leg knee over toes calf raise, just above stretched range

Split squat on balls of feet 2x45 sec ISO per side

band and broom handle dislocates - slow with some stretch holds at the back

---
55 min walk/hike

stretches

-----
16 hour fast
2600+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
eating around 2200