Adarq.org

Tuesday 9th August 2022

Mild to moderate soreness all over - heavy soreness in my quads, calves, and posterior chain

Tendons ok

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Waking mobility work and upper body stretches - lat and pec stretches

Spent  arranging things in my gym, collecting some new change plates, setting up things
So a bit of energy spent, especially my erectors

Monday 8th August 2022

Feeling decent again, back into it

Received some 50mm thick 50cm x 50 cm shock absorbing rubber tiles.
These are pretty heavy at 10kg per tile, I have 4.
I tested dropping a 60 kg bumper loaded barbell from shoulder height onto tiles, and all you hear is a dull thud and the clatter of the bar and plates.
Putting a cheap EVA foam tiles under these completely removes the deeper dull thud sound.
So no more big boom and vibration, night and day difference when done outside in the driveway vs regular rubber mats, but a bit louder in the garage
It's made doing power cleans/snatches and pulls/deadlifts in my home setup more enjoyable and stress free now
I just have to stack 4 x15mm rubber mats up to stand on to remove the height difference




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Morning mobility work and upper body stretches
Soft tissue work for whole body

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Tendon health+rehab -  Low fatigue Week 4 - day 2

Bodyweight with shoes, winter clothing - 91.7kg

Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x30 secs
Peroneal External foot rotation ISO against wall - 70% effort 3x30 secs
Sartorius leg lift ISO, while pressing side of foot against wall 70% effort 3x30 secs

BBall dribbling and control drills : 15 mins -  decent

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 20 sec hold at top, 60 degrees, slow eccentric - 15kg, 20kg, 30 kg

ISO at 60 degrees strap, 30 sec push at 70% effort - 35kg x 3 sets


B) SSB Calf Raise - single leg - 3 sec down and 1 sec up, 1 sec hold at top -  full range BW x6,
3 secs down to neutral, explode up 1 sec hold at top
30kg x6, 40kg x8, 45kg x8

0.5/10 pain on right Achilles insertion area on 45kg set

C1) Power snatch - 20kg x3
C2) Power Clean - 20kg x8 (Warm up) 4 from low hang, 4 hi hang
40kg x6 (Warm up) 3 floor, 3 hang
50kg x6 (Warm up) 3 floor, 3 hang
60kg 4x3, x1

Felt good, form getting better, all straight leg high catches

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Bar hangs: - Feet supported - narrow grip x 30secs, chin grip x 30 secs
Pull-up Scapular shrugs: - BW x125 Wide grip BW x15, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x3

chain belt
+5kg x3
+10kg x3
+15kg x3 @6
+20kg x2 @8  --> puts e1RM at 122kg total weight

77% of e1RM - +2.5kg 3x4 - all reps  shoulders to bar. first 3 were fairly fast, 4th rep a bit harder


B) Safety bar pin squat - 1/2 squat depth - Oly shoes - 3 secs down to safety arms, explode up - 30kg x6, 70kg x6

3 secs down to safety arms, paused, explode up, belt -  90kg x6, 100kg x6, 110kg x6
120kg 2x6  @ RPE 8
90kg x6

These felt damn hard! Adductors were feeling pretty achey just before the bar got to the safety arms


C) Single leg split stance tibialis raise, in oly shoes - BW x8 @ RPE 9
BW 2x7 @9

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Rotating sets - 1 mins rest

Dip shrugs: BW x 20, Dip Belt+5kg x15 @ RPE 7
A) Offset, semi single arm pushup on bench: - 20 inch bench - BW x 10 @ RPE 8  (+1 rep)
BW 2x7 @ RPE 7/8

B) Split leg Romanian Deadlift - 20kg x6
Belt - 40kg 2x8 @ RPE 7

C) Suitcase carry, single arm, high knee marches in place: -  45lbs 2x20

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Single arm over head tricep extension: - Controlled eccentric - 15lbs x10,
25lbs x9 @RPE 9
25lbs x7 @ RPE 8

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10
Posterior chain felt smoked

last week

- one really short run, like 3 miles

- moved and repainted house

today

- run 32:20, 6.03 km
waited until early evening but T+DI still over 160. gf and i moved uphill -- everything in northern DC slopes southward toward the rivers and we moved north -- so i'm gonna have to explore around a bit to see if i can find routes that don't end with steep uphills, especially in the summer. it's hot!

Saturday 6th August 2022

Upper back, posterior shoulder a little sore.
And both achilles insertion minor aches upon waking, when walking.

rest day, let things settle down

Maybe there's hope yet. A little more practice on the lean and have to say look good not including the heel not low and the weird arm movement but lean is not that bad.

Video of today's session not including the hundreds of three point start practice. Also I have this problem of when in set position my mind goes blank and have to try and tell myself the plan which takes time my thumb becoming painful lol and then just run out, out of pain. So I try and do countdown not always works but sometimes it does.

Edited on phone, which was cool.
<a href="http://www.youtube.com/watch?v=uxFem2I0JrU" target="_blank">http://www.youtube.com/watch?v=uxFem2I0JrU</a>