Adarq.org

8/4/21
Meditation 1hr
Cycle commute

9/4/21
Meditation 1hr
Run 10.25km 4.47m/km pace
Push up 2 x 35, 40
Chin up 3 x 12

10/4/21
Meditation 1hr
Run 5.52km 4.51m/km pace
Yoga 30m

11/4/21
Meditation 1hr 10m
Run 9.18km 4.56m/km
Yoga 40m

55km for the week highest in some time

Got a massage gun this week (not theragun just a cheap one from amazon) it's pretty good, beats foam rolling which i just never did cos i hate it.

Sunday 11th April 2021

Felt a bit crappy, but got on with things all the same.
Low level aches all over

bodyweight at home without shoes = 82.8 kg

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Morning mobility work

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Afternoon

Soft tissue work - lower body

Tendon health - Heavier session

BBall control drills and dribbling - about 10 mins worth

Spanish squat x 45 secs
Lying lateral leg raise ISO, Iron edge XXheavy + medium band around  knee - x40secs

Sled drag - tyre+20kg plate - reverse drag x 45 secs + forward x 40 secs, x3 sets with 2 mins rest

Plank - x 40 secs
Side plank - x 40secs

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10

Squats

All reps 2-3 sec eccentric, paused, to 23 inch bench

Did these before the back squat of the same load
Front Squat 20kg x10, 40kg x8, 60kg x5, 80kg x5,
Belt - 80kgx 5, 90kg x5, 100kg x5

Low bar squat
Did these after high bar of the same load - 20kg x10, 40kg x8, 60kg x6, 80kg x6, 90kg x6, 100kg x6,

High bar squat
bare feet 20kg x10, 40kg x8 , 60kg x6, 80kg x6 
Oly shoes + belt - 90kg x6, 100kg x6, 100kg x3, x3

Iron edge Xheavy band around the knee
110kg x6
120kg x6
125kg x7
130kg x7

increased bench height a bit, as any lower makes my right glute medius tendon ache
so closer to a quarter squat now

Pulls/Deadlifts - oly shoes and facing down slope of garage

Clean pull hook grip, lowered under control - 60kg x3, 100kg x2, 100kg 2x3
Clean deadlift hook grip, slow eccentric - 60kg x5,
belt + straps 110kg x5, 115kg x4 @ RPE 7

deadlifts feeling easier this week

This group in Oly shoes - alternating sets 2 mins rest

A1) SSB single leg calf raise - arm supported - Olys shoes, 15mm elevated controlled, 3 sec eccentric  - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8

Just the top half of the ROM, so that the stretch doesn't aggravate my right achilles insertion

A2)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 5, 50kg x5, 60kg x5,
70kg x8, 75kg x8, 80kg x10 @ RPE 8

A3) SSB single leg bent knee calf raise - arm supported -  - Olys shoes, 15mm elevated   controlled, 3 sec eccentric   - BW x 10, 30kg x5
both sides back to back
70kg x6, 75kg x8, 80kg x8 @ RPE 8

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B1) SSB side bends alternating sides - 50kg x14, 55kg x14, 60kg x 14 @ RPE 8
B2) PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 40lbs x6,
50lbs x12, 60lbs x8 @ RPE8
B3) Lying side leg raise  - leg angled in front of body - Powerblock dumbbell on foot
15lbs x6, x6, 10lbs x 6  @ RPE 8

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Rectus femoris release with 20kg barbell in seated position

stretch

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14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2800+ calorie burn according Fitbit Charge 3, not including weights
eating 2500+

Sunday 11th April 2021

Fatloss cycle 2 - Week 7

Height - 5'8.5"
weighed - 82kg (-1.5kg), 181lbs

waist - 34 inches (-5/8)
hip =  39 7/8 (-3/8)
upper thigh = 25 1/8  (-0.25)
Right calf = 15.5 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (+0.5)

Total loss so far - weight -5.4kg Waist  2 7/8 inches Tanita BF% -0.5%

Well ahead of schedule this week!
Ugh Tanita BF% going up again... I did register at 20% exactly during the week... so dependent of water levels in my legs

09/04/2021

2 hours BJJ. Was going to train later in the day but the body was wrecked.

10/04/2021

Spent the day watching my wife at a crossfit comp. Pretty cool. She PR'd her deadlift with 3 reps at 110kg. Was also good to see others compete. One poor guy hit 180 for 3 twice but the 5's kept falling off the end of the bar cause there was no room for collars. Damn beast!

I've missed two sessions this week and next week is lightwer volume but a chance to test some 4RMs. Looking forward to that.

Also, have canned the coaching business. The cert structure had changed which meant a transition from online coaching to more in person stuff. Hard for me to do whilst working full time and spending time with the family. Not to mention my own training. I've been putting it off for a while and it's kind of a relief. I've got so much I want to accomplish personally and I can now get back to focusing on that. 

Saturday 9th April 2021

Muscles felt good, but I feel some fatigue
Noticeable improvement in my injured tendons

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morning mobility work

upper body stretches and shoulder dislocate stretch, narrowing the grip a bit further

Tendon health - rehab

rotating sets

Spanish squat - nylon strap  x 45 secs

Single leg Extension ISO -
A1) Left leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4
A3) Right leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4

A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 2x45secs
Powerblock 15lb dumbbell on foot - 45secs x 3  --> close to failure

B1) SSB single leg calf raise -  ISO above neutral x 45 secs - 30kg, 50kg, 70kg x 2
B2) Single straight arm, on knees plank - hands on slider discs - draw letters of alphabet x 2 sets
B3) SSB single leg bent knee calf raise -  ISO above neutral x 45 secs -  30kg, 50kg, 70kg, 75kg

tested 75kg out, will likely go up to that next time.

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release rectus femoris with 20kg barbell

knee over toes heel elevated split squat at 60 degrees, rear leg straight - x 1 min

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63 min walk
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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6 hours later

Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - 5x45secs
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW  5x45 secs

sissy squat felt much easier, went deeper

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20  hour fast
3000 calories burned according to Fitbit Charge 3
ate 1800