Adarq.org

- run 36:55, 6.50 km
rear right leg is tight, especially hamstring. humid and warm verging on hot. a little preview of summer.

Thursday 2nd May 2024

Feeling decent, like my legs have recovered a good bit already from squats 2 days ago...
My body is surprising me

Lower back still feels trashed though

Reboot - Week 21, Day 3 - Upper weights

Body Weight: 90kg in winter clothing and 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

Lateral squat ISO: 1/4 squat depth -  2x30 secs,  x45 secs

Peroneal/sartorius external foot rotation ISO against floor/step: 3x45secs

Did these originally for my achey left peroneal, but then found my sartorius heavily loaded doing them, especially in the lower tendon area
Kill two birds with one stone

Popliteus Internal foot rotation ISO against floor/step: 3x45secs
Sartorius seated leg curl feet push together ISO: on stairs - 2x45secs

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
20 sec hold at top, 25 sec at 45 degrees x 10kg, 15kg, 20kg @ RPE 8

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

---

rotating sets

Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
ISO - 30kg x10sec each for straight, toes out, toes in

Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg x12, 35kg 2x12 @ 5/6/6

felt way easier than expected

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x11 @ RPE 9/9.5  (+1 rep)


Hatfield Safety bar squat: - Reebok Nano - controlled -  30kg x12, 50kg x6, 70kg x6

Reebok Nano, Belt -
70kg x12 @ RPE 6
70kg x12 @7
70kg x12 @7.5  - first rep without arm support
70kg x13 @8  -  first 3 reps without arm support

Felt good and easier than last week.
Did last two sets with 70kg, instead of 65kg last week, and even an extra 13th rep from miscounting.
Going to 5x12 next week, then increasing weight and dropping down back to 3x10 and build back up to 5x10. Then the same till 5x8, and then repeat with 12s, but heavier
Step loaded volumizing

Last week felt a bit trashy, but today it was smooth.
All I felt was burn in my quads, and my calves somehow.
No lower back, upper body fatigue, discomfort or balance issues.
About as close to machine squat as I can do at home, but without the fixed movement plane.
Like a hybrid of a front squat and hack squat.
I can get deep and upright, great for high rep squats

---

Rotating sets

High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x9 @RPE 6  -  2/10 right brachialis pain
50kg x9  - 2/10 right brachialis pain. 3/4 ROM
50kg x9  - 2/10 right brachialis pain. 3/4 ROM on last 4 reps
50kg x9 - 2/10 right brachialis pain. 3/4 ROM on last 4 reps  @RPE 7

Cut the ROM down on later sets, but pain was still present.
Will have to drop this or go much lighter till I fix it

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x16, x15 @RPE 7

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @5
50kg x12 @6
50kg x12 @6 (+1 set)

A lot easier than last week, might need to increase the weight, but will be doing 5x12 next week.

---

Single arm dumbbell row - head supported, elbows out - 45lbs x6
55lbs x12 @RPE 7 - 3/10 right brachialis pain on last 3 reps

Chin up - leg assisted - 2x12 @ RPE 8

---

Rotating sets

Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band 2x12 @RPE 7/8

For glute medius and sartorius.

Side bend: 35lbs x6, 65lbs 2x10 @7/8 

05-01-24

45 min spin class

fun lol

Wednesday 1st May 2024

Moderately sore legs and posterior chain, was expecting much more. Soreness has come down from past weeks

Slowly building up the base of tendon work to get back to full jump intensity.
And maybe even sprinting.
So added this mid week session

All felt good and pain free
No longer feeling heavy and achey on my feet, surprising for a day after heavy weights
Another 10kg less fat and I'll feeling like floating!

Tendon Rehab - Recovery and Plyos

Bodyweight: 88.5kg in winter clothing, but without shoes

Soft tissue work on both Popliteus... super painful!

Popliteus bent knee internal foot rotation ISO : - light band x45secs
45 Seconds +5 slow reps
45 Seconds +5 slow reps

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in

Sartorius seated leg curl, feet pushed together ISO: 3x45secs

Peroneal external foot rotation ISO, single leg : 3x45secs

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs

---

BBall dribbling and Ball control drills: 5 mins

Rotating sets -

Tendon work superset

3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : x10 axis
C. Pogo: low, easy x20

Jumps: easy, 6 inch height - 3x5

Depth drop: 6 inch step -  3x5

---

Jogging - 20secs
Carioca run - easy, half court x2

yeah that's the idea! well really, to translate it into more technical mountaineering and other outdoor exploring. we started going because my wife realized lack of upper body strength was hindering her on a couple of our recent climbs. if there were a full-scale climbing gym closer to us we'd have joined one but the big ones, with lead climbing, are out in the burbs. so bouldering it is, plus at some point we'll go take a couple classes on belaying and general rope use at the big gyms.