Adarq.org

Thursday 28th March 2024

Sore quads and posterior chain

Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella

---

Friday 5th April March 2024

Big reduction in soreness
Weighed 88.8kg this morning  equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again

Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!


Reboot - Week 17, Day 3 - Upper weights

Body Weight: 90.8kg with 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
BBall ball control drills 5 mins

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

---

rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars -

30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5  (+1 rep)

Will go up to 45lbs for first set next week

Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8

---

Rotating sets

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)

High angle barbell row: - SLOW, hold at top -  20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain

Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7  (+5lbs)

---

Overhead carry single arm: 15lbs x 45 secs  @8

Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps

Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed

Jefferson curl:- controlled - 10kg x5, 15kg x15 @5

External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9

4 April

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
2K low aerobic HR zone down

Goal pace for the 1K sprints was 4:45 first and then negative splits.
I got 4:46 / 4:44 / 4:33. Sweet!
Also that was the 6th run in  the last 9 days.

Wednesday 3rd April 2024

---

Reboot - Week 17, Day 2 - Lower weights

Body Weight: 91.6kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Split squat ISO, rear leg straight: x 45 secs

A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs

Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs

Bird Dog - x 10 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 10kg, 12.5kg, 12.5kg @7

Hang power clean - 20kg 2x5

Low bar good morning - 20kg x10

---

High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3
6 secs down, 5 sec paused - 40kg x2, Normal - 40kg x3
4 secs down, paused - 60kg x2, Normal 60g x3
Slow, paused first rep - 75kg x3

Oly shoes
Slow, paused first rep - 90kg x3
4 sec down - 100kg x2, x1, 110kg x1

110kg x10 @RPE 9 (+1 rep)
8 mins rest
belt - 110kg x9 @RPE 8.5 
6 mins rest
90kg x12 @9

I don't know what is going on with my squats, but it felt hard again like last week.
2 weeks ago I did 110kg x12 with a belt and it felt so much easier.
Couldn't even improve on my beltless set today

---

rotating sets

Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x12 @ REP 8
chain dip belt + 5kg x10, x10 @ RPE 8/9

Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x5
BW x15 @RPE 8
BW x15 @9

Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 70kg x12 @7  (+5kg)

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x6
12.5kg x10 @8.5
15kg x10 @9

---

Rotating sets

SSB Good Morning: - belt - 30kg x13, 40kg x10, 50kg x10
60kg x10 @7

Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down

16.25kg x11, x11 @9/9.5

---

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
55lbs x10 @7 (+5lbs)

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
55lbs x10 @8  (+5lbs)

Jefferson Curl - controlled 7.5kg x6, 12.5kgx15 @7
Crazy erector and QL burn!

High angle row ISO : 20kg 3x45secs 1/10 right brachilias pain

Pain decreasing
----
stretch

Squat focus day 18:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x2 (very difficult, 2RM)
110x3 (difficult/very difficult)
100x5 (medium/difficult)

Bench press:

20x5
20x5
40x5
50x10
50x8 (possibly a 25 kg bar)

Slow tempo leg extensions:

40x10
40x10

Leg curls:

80x8 (good)
80x7

Bodyweight: 92.3 kg
Sleep length&rating: 6h20m, 3/5
Exhaustion level: 8/10

Comments:

Felt weak and not recovered. Sleep was mediocre/bad and too short.

2 April

Low aerobic HR zone run 9K @ 1:07:56 ( 7:33 pace )

That was the longest (in km) low HR run of 2024.
Also the longest (in duration) any kind of run of 2024.
Was a bit slower than last week's low HR run though. Oh well, can't have it all.