Adarq.org

Thursday 18th April 2024

Moderate amount of soreness all over

Did the usual ISOs several times throughout the day

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Friday 19th April March 2024

Ankles and tibs feeling achey from the single leg wall sits, with heel off the floor....


Reboot - Week 19, Day 3 - Upper weights

Body Weight: 90.2kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

BBall ball control drills 5 mins

Lateral squat ISO: 1/4 squat depth -  3x 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out

Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 15kg @ RPE 7

Heel touch downs, single leg, off 8inch step: BW x12

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rotating sets

Calf raise - single leg- Full range, SLOW - BW x10

Staggered stance, on floor, heel never touching floor, controlled -
chain dip belt +10kg x10, +15kg x10, 20kg x10 @6

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x9 @ RPE 8.5/9.5  (+1 rep)

Tweaked right upper trap on last set....

Safety bar squat: - Goblet squat warmup - 5kg x10
Reebok Nano - controlled - 30kg x10

With a few Hatfield and paused reps - 40kg x10, Oly shoes - 50kg x6, 60kg x11 @RPE 8

Belt -
50kg x10 @6
55kg x10 @7.5

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Rotating sets

High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x13 @8.5 3/10 right brachialis pain on last 2 reps  (+2 reps)
50kg x12 @8.5 2/10 right brachialis pain on last rep

Will cap the reps at 10 next week to avoid the pain...

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x21 @RPE 9 (+1 rep)

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Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs 2x9 @6.5 
stopping short to avoid right brachialis pain, but added an extra set

Wood chop ISO push : 70% effort - 2x33secs
Side bend: 35lbs x6, 60lbs x13 @8  (+1 rep)
65lbs x10 @8

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Rotating sets

Scarecrow external rotation: 2.5kg x20, 3.5kg x10 @8
Subscapularis rotations, lying on back: 2.5kg x20, 3.5kg x20 @7

Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5, 6.25kg 2x8 @9

AB Wheel - on knees - BW 2x10 @8

Jefferson curl:- controlled - 7.5kg x6, 17.5kg x16 @8 (+1 rep)

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stretch

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

I also have very long arms so even a slightly wider grip is much harder.

18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

Tuesday 16th April 2024

Repeated 3 times, every 6 hours.
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 2x45secs
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 1x45secs
Wall Sit  single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x45secs

last session added -
Hammer curl/tricep extension combo ISO - 2x45secs


Wednesday 17th April 2024

Ankles achey from all the single leg wall sits with heel off the floor.

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Reboot - Week 19, Day 2 - Lower weights

Body Weight: 90.7kg with shoes

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

Split squat ISO, rear leg straight: x 30 secs

Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs


Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom

Hang power clean - 20kg x6 - 3 low hang, 3 high hang
Good morning - low bar - down to parallel 20kg x10

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Power clean:
30kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor

High Bar squat -
Reebok Nano, controlled, light band around knees - 20kgx10, 40kg x5, 60kg x5, 75kg x5
Oly shoes, controlled, light band around knees - 90kg x3

Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8

5 mins rest
100kg x5 @RPE 8
80kg x10 @6.5
80kg x11 @8.5

Looks like my strict, upright, no good morning squat e1RM is around 135-140kg
And so my vertical jump, as tested on Sunday, lines up with that.

Need more quad strength, and meat on them.
So will add Safety bar squats in my upper session for sub maximal high reps

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rotating sets

Calf raise ISO:
chain dip belt + 20kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes in
+25kg x45 Seconds - Toes out
+25kg x45 Seconds - Toes in

No pain, but foot muscles got quite tired

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x17 @RPE 9  (+1 rep)
BW x17 @9.5

Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8, 60kg x8
hookgrip - 70kg x8 @6
Straps - 75kg x8 @6.5

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow
10kg x6
15kg x8 @7
20kg x9 @9

Hammer curl ISO, single arm 15lbs 2x 45secs @7

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Rotating sets

SSB Good Morning - belt - lower down to parallel - 30kg x10,
40kg x10 @6
50kg x10 @8

Damn, core working overtime on these, at parallel

Calf raise - single leg -
chain dip belt + 15kg x12, x12 @ RPE 6/7

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x10, 6.25kg x9 @9

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Jefferson Curl - controlled 7.5kg x6, 15kgx15 @8

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stretch