Adarq.org

Friday 27th May 2022

Feel better than yesterday
Low to medium aches all over, especially in my hips/glutes

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Morning mobility work and upper body stretches

Walk - 29 mins

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Tendon health+rehab - fasted

Bodyweight with shoes - 92.4kg in winter clothing

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general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle x 35  secs
Glute bridge hold: 30 Seconds


rotating sets - 1 mins rest

A) SSB Calf Raise - single leg - BW warmups - hold at neutral, with 1 inch ROM slow Raises (x12) - 30secs x 30kg, 50kg, 60kg, 70kg @ RPE 8
ISO only - 30secs x 72.5kg

2/10 right achilles insertion pain on 60, 65kg sets, and at the start of the 70kg and 72.5kg sets

released upper traps on the SSB bar between sets, painful!

B) Leg extension, single leg - 3 slow reps, then 10 sec hold at top, and 60 degrees - 15kg
3 secs up and down between 10 and 60 degrees for 30secs - 22.5kg, 30kg, 35kg, 40kg @ RPE 8

1/10 left patella tendon pain on start of 40kg set when lifting off, but fine after.
So pain is coming down compared to previous weeks.

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stretch

Wednesday 25th May 2022

Feeling much better than yesterday, but still some lingering low down aches.
Erectors the most.

Achilles insertion feeling good upon waking, especially the right side.
It's taken a while, but heavy slow resistance and combo ISOs are working

Weather cleared so I had planned to do a BBall session, but my usual court was taken over by schoolgirls sports and court markings were getting steam blasted and cleaned, so it was wet.
Went to another court but the overcast and cold weather didn't make things inviting so I bailed and went back home to lift instead...

Deload a bit and rest up for BBall on Sunday.
I sure need it, I think I should have deloaded 3 weeks ago when squats just felt heavy on my back even the early warmups.
I will need to plan things in advance, instead of relying on linear progression and winging it

Still went heavy today, but volume is way down from past weeks.
Next week I will also drop intensity

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Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 1 Lower 1 - DELOAD

Bodyweight in shoes, winter clothing = 93.5kg
general mobility drills

BBall ball control and dribbling drills - 8 mins - good

A few small hops and skips

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 30 and 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW 2x10 in Nano X
D) Low bar good morning: 20kg 2x10

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Alternating sets - 1 mins rest

A) Clean/Snatch high pulls - 3x clean high pull + 2 snatch high pull  - 60kg x 3 sets
felt harder than last week

1 set of high bar, then low bar until main work sets - then all high bar sets
facing up slope of garage

Low bar squat: - Oly Shoes - slow eccentrics - 60kg x10, 75kg x5, 90kg x3, belt 105kg x3

High bar squat: - NanoX - slow eccentrics - 20kg x10, 40kg x10, 60kg x5, 90kg x5, belt 105kg x3, 120kg x3, 135kg x1
belt - slow eccentric 145kg x1 @RPE 8

130kg x5 @ RPE 7
130kg x5 @ RPE 8

145kg x1 was pretty hard, which I was expecting to be easier based on the 140kg x4 @RPE8.5 I did last session.
No chance of getting 130kg x10 this week, after hitting 125kg x10 @ RPE 8.5 last week...
ABs were struggling as well, still recovering from all the core work I did a few days ago.
made the slow eccentric sets feel awful.

Deload well overdue....

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Alternating sets - 1 mins rest

A) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @6
60kg x10 Belt @7

B) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x3 60kg x6 @ RPE 8

D)SSB Calf Raise - single leg -  1 sec up and 3 secs to slightly below neutral  - BW x6, 30kg x 6,
50kg x8, 60kg x8 @RPE 7/8

Nice, no achilles pain at all for the first time with a weight over 30kg, and slightly under neutral

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric, toes pointed
37.5kg x12 @RPE 8.5  (PR!! +1.25kg, +1 rep)

B) Single leg, leg extension - leaning back,  3 sec up and down, between 10 and 60 degrees -  20kg 2x8 @ RPE 6
25kg x5 @ RPE 8.5

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SSB Bulgarian split squat - hand supported - each side back to back, 3 secs down and up - rear foot on 6 inch step, toes down
BW 4x6
7.5kg x5, 15kg x5
30kg x5 @ RPE 5
35kg x6 @6

forgot to put front ball of foot on a step to load the soleus......

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x6, 25lbs x15 @5

Tuesday 24th May 2022

Still some overall soreness present
Didn't feel right, so listening to my body, voted for more rest today

Right achilles insertion seems to have turned the corner and more on par with the left side now

Next fine day is 2 days from now, so may just wait till Sunday before I head to the BBall courts again
No need to rush things

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Morning mobility work and upper body stretches

soft tissue work for lower body and some upper

Been running and walking.  Have my massage tomorrow so hopefully she can work the knots out.

Today I walked for an hour then finished with a 9 min mile maybe.

I'll workout in the am, get my massage then just keep stretching and get back to it. 

Tomorrow will probably be push so the same as Thursday.

last friday

- treadmill ladder 1 km @ 12kph, 12kph, 15.4 kph, 11kph
felt so much better

- pull up x 5
- DB OHP 15s x 5
- KB swing 15? x 10
- TTB x 5

yesterday

no training but spent several hours walking around an astounding old city a short ways away from kathmandu called bhaktapur. so cool.

Did you get the bhaktapur yoghurt (JuJu dhau?) - it's Incredible