Adarq.org

Tuesday 28st May 2024

Feels like I haven't recovered enough from Sunday.
Achey erectors and hamstrings. Obliques and QL a bit sore from yesterday.

A bit tired, cleans and squats felt harder than last week
Will need to make some changes
Cut the volume quite a bit this session

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Reboot - Week 25, Day 2 - Lower weights

Body Weight: 90kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
 
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Wall sit - pushing into floor at 70% - 3x33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, hold at 15 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg, 22.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16  - 4 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x7  - 1 floor, 3 high hang, 3 knee hang

1 min rest -
2 floor, 1 hang - 60kg x3
1 floor, 1 hang - 60kg x2, 60kg x2

Floor - 65kg 2x3


High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, x3, 75kg x5, x2, 90kg x4, 105kg x3

Belt, 4 sec eccentric - 115kg x2, 115kgx1, 125kg x1, 135kg x1
140kg x1 @ RPE 8.5

belt - 6 mins rest
125kg x9 @RPE 9.5  (+5kg)

5 mins rest
125kg x4 @8.5

Puts my e1RM around 160kg.

Squats felt harder than usual, but I got through it OK

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 20 secs rest (10 deep breaths)
Dip belt+10kg x 12↓ @RPE8 +4+4+4+3

SSB single leg Calf raise ISO: -

10 secs straight, toes out, toes in without rest - 
BW x30secs, 30kg x30 Seconds,
70kg x30 Seconds - 2/10 left inner achilles insertion ache
70kg x30 Seconds - no ache

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 60kg 3x12 - straight, toes out, toes in @7/7/7  (+5kg)

Leg extension - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back - SLOW - 5kg 2x10

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45 degree back extension: - home ghetto setup - BW x10

Plate behind head - 5kg x10, 10kg x8

barbell, Collar to collar Snatch grip
20kg x9 @RPE 7
25kg x10 @8
27.5kg x9 @9

Made a ghetto 45 degree back extension with an SSB and Barbell with pad
Replaced RDLs with these. Much better stimulus to fatigue ratio, especially after squats.
I can't believe how much harder these are than RDLs.
I read that a 150kg RDL is equivalent to a 50kg 45 degree back extension with snatch grip.
So 33% of RDL weight.
I used 75kg last week on RDLs for sets of 10, and 27.5kg is around 33% of that.

Nice hamstring stress, my hammies are on fire right now!
Probably the safest out of all the compound posterior chain exercises.
No lower back sheer, and my upper back feels worked from the snatch grip.

These will be good for Myoreps



Ab wheel: against wall x6, on knees x6
On knees, backpack
+7.5kg x12 @7
+10kg x12 @8 (+5kg)

Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x18 @7

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x10 @ RPE 9

Glute/landmine focus day 9:

Hip thrust:

60x8
90x8
120x5
150x4
120x8
100x10

Cable kickbacks (each leg):

20x10
25x10

Machine leg abductions:

80x10

Leg extensions + Leg curls (each leg)

40x10, 40x10

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 8/10
Workout duration: 46 min

Comments: Not great, not terrible.

- warm up
jumped rope for the first time in forever. it is a bit like riding a bike, and like riding a bike there's some specific fitness to it.

- bouldering x 2 hours
elbow felt fine, wrist even loosened up a bit. i got a bit gassed trying to get one longish route and then switched to working on a slabby thing for a while that i couldn't even start last time, since grip doesn't matter at all. neeeearly got it, if i were an inch taller i'd have had it. ran out of patience but i will get it next time if it kills me.

24 May

DEADLIFT :
10 @ 30kg
8 @ 50kg
8 @ 70 kg
5 @ 80 kg
5 @ 90kg
3 @ 100kg

SEATED DB OHP : 4x10 @ 17.5 kg  each hand
SEATED CABLE ROW : 4x10 @ 65 kg

Another lost (running-wise) weekend, all nights were busy and all days are too sunny for me now.
Damn it.

Sunday 26th May 2024

Fatloss cycle 1 - Week 7

Height = 5'8.5"
Weighed = 87.5kg (-0.9)    Macrofactor app trend weight - 88kg (-0.2)
Waist = 34 7/8 inches  (-0.25)
Hip = 41.5(+0.25) 
Upper thigh = 26 3/8

Total loss so far - weight  -1.2kg  Waist -1.5 inch 

Animal based diet - averaged 2604 calories for the week - 197g protein, 152g fat, 121g carbs

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Calorie average is more like 2400, only the 3700 outburst last Sunday bumped it up

Back to my usual fat loss rate 1/4 inch off the waist a week, or about 0.5kg of fat.+

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Glutes and outer quads still really deep down achey, quite uncomfortable lying in bed..
Mid erectors and deep back muscles in the area as well. From the Good mornings most likely
Calves and hamstrings still pretty sore as well.

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 25, day 1

Bodyweight with shoes - 89.5kg

Internal foot rotation, seated bent knee ISO: 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x33 secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - x33secs
BBall overhead single arm plank against wall: 2x15 secs

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Dribbling and ball control drills - 15 mins
Practice moves and shooting- 35 mins, medium effort

Jumps/Dunks - 20 mins worth, about 20+ jumps and dunks on 8 feet netball rim.

Did a few max effort test jumps - touched 9'8" off a few steps, 9'6" standing, 9'4" paused. Felt explosive despite soreness

So 28 inches, 26 and 24 respectively with 7'4" reach
Single leg jump was about the same as standing vertical.

Up about 2.5 inches across the board since I last tested 5 weeks ago.
Bodyweight about the same, but waist is 1+ inches smaller and my squat is up 15kg or so.
In a sore and fatigued state too.
May or may not jump higher when fresh and deloaded
Good to see even in the worse case scenario, my baseline jump is going up.
Looking forward to hopefully another 6 inches in 2+ months time, when I'm under 85kg in playing weight and stronger.

No pain on the jumps or landing, but we shall see tomorrow....

Box Jumps: - 20 inch wall - landing with straight legs - 2x5
felt decent

Tendon work superset
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis

Mid erectors were aching from the jarring on the pogos, so stopped after 1 set

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Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

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rotating sets - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6

Warming up for chins

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x 6 paused
BW x17 @RPE 8

Warming up for dips

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Rotating sets - 1.5mins between

Chin Up: BW x 1
BW x 9 @ RPE 9
BW x 6 @9

Wanted to get an idea where my numbers were
Surprised to be able to do 10 reps, I was expecting like 6-7

Dips: BW x2
BW x 16 @RPE 8
BW x 10 @8

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Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope

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Back at home

Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8

Band 3 axis cuff wall slide: light band 3x12 @RPE 7
Subscapularis band rotations: light band 3x12 @8

SSB Bulgarian split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches - controlled - 30kg x6
40kg 2x8 @ RPE 7/8

Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 1.25kg 3x6 @ RPE 7