Adarq.org

Friday 24th May 2024

Upper body not feeling too bad, but quads, calves, glutes, hamstrings and erectors are toasted
Lower Achilles area feels achey, but more in that trained way rather than damaged tendon - I think

Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 3x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 3x33 secs

Walk - 30 mins

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Saturday 25th May 2024

Quads, hamstrings, obliques, QL and mid erectors up in soreness compared to yesterday


Tendon Rehab - Recovery

Reverse curl overcoming ISO :against opposite arm - 3x33 secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70-80% effort -
2 x 33 secs - straight
33 Secs - Toes out
33 Secs - Toes in

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall: - 90 degrees leg angle -  80% effort - 3 x33secs


Popliteus bent knee internal foot rotation ISO : 3x33 secs

Sartorius seated leg curl feet push together ISO: 2x33 secs

Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs

Sartorius bent leg ISO pull against opposite leg : 2x33 secs

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Walk - 27 mins

5/1/24 Wednesday
Treadmill 45 mins 3.51 miles

5/2/24 Thursday BW = 181.4
Bench press 5x175, 5x185, 5x195, 5x205, 5x195, 10x185.
Pull up 8, 8, 8.
Dip 20, 20, 20, 20.
Sit ups (5th hole + 7) 25, 25, 25.

5/7/24 Tuesday
Bench 3x12x165.
Deadlift 5x185, 5x205, 5x225, 5x235, 8x245, 8x245, 8x245.
Leg press 15x340, 15x340, 15x340.
Sit up (5th hole + 7) 25, 25, 25.

5/8/24 Wednesday
Treadmill 45 mins 3.61 miles

5/9/24 Thursday
OHP 10x105, 10x105, 10x105.
Chin up 8, 8, 8.
Dip 25, 25, 25.

5/10/24 Friday BW = 181.6
Treadmill 45 mins 3.29 miles

5/14/24 Tuesday
Squat
5x175, 2x195, 2x215, 1x235, 3x225, 3x225, 8x205, 8x205.
Dumbbell lunge 12x40, 12x40, 12x40.

5/15/24 Wednesday BW = 181.4
Treadmill 45 mins 3.34 miles

5/16/24 Thursday
Bench 3x175, 3x185, 1x195, 1x205, 1x215, 1x225, 4x205, 5x195, 5x195, 5x195.
Row 12x75, 12x75, 12x75.
Sit up (5th hole + 7) 20, 20, 25.

5/17/24 Friday
Treadmill 45 mins 3.36 miles
Pull up 6, 6, 6, 6, 6.
5/18/24 Saturday
Chin up 6, 6, 6, 6, 6.

5/21/24 Tuesday
Deadlift 5x185, 5x205, 5x225, 8x235, 8x235, 6x235, 5x235.
Leg press 15x340, 15x340, 15x340.

5/22/24 Wednesday BW = 182.0
Bench 10x135, 10x150, 8x185.
OHP 10x105, 10x105, 10x105.
Pull up 6, 6, 6.
Dip 25, 25, 25.
Sit up (5th hole + 7) 25, 25, 25.

5/23/24 Thursday
Treadmill 45 mins 3.55 miles

5/24/24 Friday
Treadmill 45 mins 3.60 miles
Sit up (5th hole + 7) 25, 25, 25, 25.

The grind is still feeling good. Direct ab work has been stepped up a little bit....

Thursday 23rd May 2024

Still pretty sore in my legs and posterior chain

Reboot - Week 24, Day 3 - Upper weights

Body Weight: 90.1kg in winter clothing and shoes

Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets

Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 33 sec hold at 10 degrees x 10kg, 15kg, 20kg, 22.5kg

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

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rotating sets

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x12, x12 @ RPE 9 (+1 rep)

Chin up - straight legs - various hangs and scap shrugs, and mid hold ISO to warm up - BW x1
4 sets of 3 @ RPE 7 on last set

Not sure how many I can do right now, but didn't feel too hard.

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Rotating sets

SSB Calf raise ISO - single leg -
30kg x 33 secs straight
30kg x 10+10 Seconds toes out/in
50kg 3 x33 Seconds Straight/toes out/in
70kg 3 x15 Seconds Straight/toes out/in
85kg 3 x15 Seconds Straight/toes out/in

Huge increase in weight. While halving the time, but still not close to failure.
Time to force long term structural changes in the achilles tendon to get back to full health.
No pain or discomfort

Near bodyweight, so close to 2xBW on each foot, and over 300kg in total load if I used two legs.
Don't think my back can support that though
Will move it up over time until a 10 secs hold is hard


Hatfield Safety bar squat: - Flat barefoot shoe - controlled -  30kg x10, 50kg x10, 65kg x8

80kg x10
belt -
82.5kg x10
85kg x10 @RPE 6

+5kg and +1 set.
80kg set felt way easier than last week

High angle barbell row: - controlled - 20kg x10,

Myorep. "+" = 30 secs rest
42.5kg x17↓ @RPE 7 +5+5+5+5+5+5  (+2.5kg)


Deficit push up: feet elevated 12 inches - paused x6

Dip belt, plates on lower back
+5kg x6
+10kg x10 @RPE 5
+15kg x12 @7

Lots of pec activation on +15kg set
Putting a scale on my hands shows about 70kg total load at the top on the +15kg set
So load is a little more at the bottom
Using the dip belt loading this way is a little awkward, but good whole body, core, quad/patella tendon tension.

Might try using chairs and feet on bench, with the dip belt hanging normally, but shifted to mid back
like this

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SSB Good Morning: Down to just above parallel - 30kg x10, Belt 50kg x6
belt
60kg x10
4-5 mins rest - 62.5kg 2x10 @ RPE 7 on last set

+2.5kg, +1 set from last week

Single arm dumbbell row - arm supported, elbows out, controlled  - 35lbs x12, 45lbs x12 @7

Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
10kg x8, x6 @ RPE 7/8

23 May

Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )

lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.

Bench focus day 22:

Bench press:

20x5
40x5
50x3
70x3
65x4
60x5
50x7

Narrow stance high bar full squat:

20x8
50x8
80x8
80x8

Bench press machine:

80x8 (wider grip)
80x7 (narrower grip)

Landmine one-leg deadlift ++ single leg curls:

bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5

Single leg extension isometric holds:

40x20s

V-grip pulls to chest:

56x10
56x10

Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min

Comments:

Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.