Adarq.org

Saturday 4th February 2023

Crap sleep

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Recovery

Hammer curl tricep extension overcoming ISO:Near closed position  3x35secs

Wall sit, heels off the floor: - at 90 degrees - pushing into floor  4x45secs-  3/10 right VMO/Quad tendon pain, down to 1/10 on last 2 sets

Single leg, kneeling quad push into couch ISO: 2x45 Seconds

Thursday 2nd February 2023

Stressed out, poor sleep, taking it easy

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Lower. + Upper push Cycle 1, Week 9, Day 2

Body Weight: 87.7kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x30secs

Glute bridge hold: x30 Secs
Front plank hold - 30secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x11 each side

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Rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x10, 35lbs x6,
45lbs x5  - tweaked right neck/trap on clean....

50lbs x10, x9 @ RPE 8 (+2.5lbs, -2 reps)


Leg extension ISO, single leg - end of unit elevated 5 inches -
- 5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric  -  x 15kg, 20kg, 20kg

x25kg, 25kg  - 3/10 right quad tendon pain

Sartorius  lying on back, single leg ISO pull, against opposite leg: 3 x 35secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,
70g - 2/10 right achilles pain
80kg - 4/10 Achilles pain both sides
70kg - 3/10 right achilles pain


SSB Good Morning: Belt - 30kg x10, x10,

Belt, explode onto toes
40kg x8,
50kg x8, x8, x8 @ RPE 5

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8  (+2 reps first set)


SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8

No pain

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8 - 2/10 achilles insertion pain both sides

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Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 15kg x 10 @ RPE 8 (+5kg)


Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 14 @ RPE 8

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stretch

- run 1:17:14, 13.42 km
about a km less than i meant to run, miscalculated the return distance. whoops. warmer than yesterday, really nice out.

run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.

Date: 03/02/2023
Soreness: shins really sore, shin splints

BW: probably still 72kg

Condition: cold outside but not really slippery

Warm up
   cycle
   activation and mobility stretch

   light track warm up
   sprint practice - causing shin splits, was doing start after start and performance going down, so frustrated but stopped. need to cut Tuesday sprint practice off to give running a break especially on spikes always on the balls of my foot.
   
Workout
   deep half pin squats
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 3,3,4(+3) @120kg - fatigued on last set so failed 5th rep, so re-racked and did it again for 3 more reps

   bent knee calf raise on leg press
      - 3 x 10 @190kg

   seated power cleans
      - 1 x 3 @20kg
      - 3 x 3 @50kg

   dumbbell front and reverse straight arm raises
      - 1 x 3 @5kg each hand
      - 3 x 5 @10kg each hand

cool down
   stretch