Adarq.org

Thursday 12th January 2023

Overall mild aches from the ISOs.
Not the best of sleep lately, waking up after 5-6 hours, the diet is getting to me.

Had brain fog today, from low of carbs. Jumps and plyos were ok, but any BBall move was a chore.
Just have to ride it out till my body gets fat adapted

Got my Barbell Mate velocity tracker today.
Had a quick try of it by hooking it to my waist and doing a few pogos. Worked well.
It actually can measure your jump height, but it probably measures from the bottom of the dip phase to top.
I wanted to try it today at the court to measure a standing jump, but I forgot to bring a small weight plate to magnet attach it to so it doesn't fly off the ground....

You can use peak velocity to get jump height - https://strongbyscience.net/2017/09/20/using-tendo-units-measure-jump-height-physics-cheat-sheet/



The app has much more metrics than the other more expensive units - ROM, mean/peak velocity, acceleration, Force, and power
One thing I want to try is see how much peak force I exert on my 70% of 1RM squats vs heavier loads.
They say if you can exert 85% of your 1RM peak force at these lower %, you can train there and get stronger, without having to use heavier loads.
Low fatigue, while gaining strength, power and hypertrophy from sub-maximal sets of 65-75%, that is the dream

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Waking mobility work and upper body stretches - brief
Soft tissue work on lower body.

Plyos, Jumps, and BBall practise, at WLC outdoor courts -  Cycle 1, Week 6, day 3
Bodyweight with shoes -  88.3kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - Actively pushing front leg into floor - 30 secs
Single leg stand x 30 secs

Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

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Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 10 mins

Plyos

Skips/hops - rotating sets for 3 rounds, 30 secs rest between each set

A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C) 10 speed hops, on/off a 6 inch step

Moved to a 6 inch step for the speed hops, up from 3 inches last week.
No achilles pain today on any move, just mild discomfort on the speed hops

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Jumps - about 30 or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order

Jumps up 2 inches from last few sessions, and back to my current best of an inch under the rim on the running jumps.
Especially my single leg jump, much better.
Lighter bodyweight, and less fatigue.
Might jump higher on Sunday with another 3 more days rest

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Plyos

Bounding - 4x short distance

Depth Jumps - 10 secs rest between each rep, 2 mins rest - 20 inch x5, 18 inch 2x5

Quite shallow landings and able to match my standing vertical.
Last 2 sets against a backboard for a touch target

Rhythmic jumps: - As fast and high as possible with minimal knee bend -  2x10
Getting better

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Jogging : - 1 min slow jog + Walk 1 min + 20sec Prime times, medium effort  + 1.5 min walk - repeat for 18 mins

1/10 to  2/10 achilles tendon pain on jogs, but feet /ankles felt sore and tired from the plyos

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stretch

hurray books! a few i've read recently and enjoyed:

1. football in sun and shadow, by eduardo galeano
2. the story of my teeth, by valeria luiselli
3. beyond a boundary, by c.l.r. james
4. my name is red, by orhan pamuk (second time, it's so great)
5. having and being had, by eula biss
6. gangsters of capitalism, by jonathan katz
7. red harvest, by dashiell hammett
8. dune, by frank herbert
9. free: a child and a country at the end of history, by lea ypi
10. saturday night, by susan orlean

Wednesday 11th January 2023

Starting to get that fresh feeling, but upper back a little achey from the ISOs yesterday morning

Right Achilles insertion, a brief 4/10 stab of pain, on first step out of bed... So the stretched bent knee SSB calf raises yesterday are a no go for now.
Ok after the tendon warmed up

I have noticed with the diet change, I no longer poop as much as before.
And that's why my body weight, while dropping, hasn't been that dramatic.
Well that changed today after a poop, body weight dropped from 87kg upon waking down to 86.2kg, even after a few glasses of water!
Might just get into the 85kg area by Sunday

So I ended up ordering a Barbell Mate velocity tracker last night, should be here tomorrow.
Can't wait to use it, but it won't be till next week....
Looking forward to selecting load based on desired bar speed instead of %, and programming my sets and reps based on velocity drop off over the set.
Got some spreadsheets on Googledrive from a VBT website to track readiness/fatigue based on your history of average velocities etc.
As well as calculate e1RM from your warm up loads and their bar speed
Tracking bar acceleration and power numbers on the Barbell Mate phone app will also be useful, and see how that correlates with jump numbers over time.

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

Toe curl ISO : 3x 30secs
Toe towel curls - 3x20

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Tendon Rehab - Recovery
Afternoon

BBall control and dribbling drills x 10 mins

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

rotating sets

Single leg stand. weight on opposite arm : 5kg 2x 30secs
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 2x40secs

Sartorius 1/4 split squat lunge ISO : - Actively pushing front leg into floor. Heel off the floor - 4x 30 secs

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 2 x 30 secs
Sartorius seated slight bent leg push against opposite leg: 2 x 30secs

Seated calf Raise ISO push, single leg - strap/towel around leg and under wood plank - 80% effort - 2x30 secs
Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 2x30secs

2/10 right quad tendon pain

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Evening

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, to edge of pain -
90 degree knee angle - 4x30secs

1/10 right quad tendon pain

- run 1:01:21, 10.03 km
glacial. gf wanted to take it very slow, not sure why. wasn't able to run yesterday so went a little farther today than rx'd.

Monday 9th January 2023

Mild drained and tired feeling.
Achey feeling all over, but no major DOMs. Posterior chain the most.

Achilles no worse after yesterday. Left side fine, right side still with the inner ankle ache when cold walking upon waking.

Switching things up and did my whole body today, so that I can have the rest of the week to recover and be fresher for Sunday's session.
I skipped leg curls but will try and fit them in later in the week somewhere. Will squeeze them in here next week.

Been tempted to get a Barbell Mate, Aussie made barbell velocity tracker, and the cheapest one around.
It will help me fine tune RPE on squats, like today, where it can help me select the right load without knowing my e1RM or having to do rep outs to do so, on the training day itself.
And then terminate each set after a certain velocity threshold has dropped off from fatigue, auto regulating reps and sets
I've already spent this much is shoes, why not spend it on something that actually helps training quality?

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches
Toe curl ISO - 3x 30secs

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Tendon Rehab - Full body. Cycle 1, Week 6, Day 2
Afternoon

Body Weight: 89kg with shoes

snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : - light finger touch for balance - 30secs x 5kg, 5kg, 5kg

Split squat ISO on balls of foot, rear leg straight: x30secs
Glute bridge hold: x30 Secs
Split squat ISO on balls of foot, rear leg bent 60 degrees x 30 secs
Bird Dogs - Alternating sides, hold at top - x20
Cossack squat 2x 30 secs each side

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rotating sets

Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 3x30secs

Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x8, 35lbs x7, 45lbs x5
47.5lbs x11, x10 @ RPE 8.5/9 (PR!! +1 rep each set)

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30 secs x BW, 30kg, 50kg, 70kg, 80kg
90kg - hard - 2/10 Achilles tendon pain, both sides
90kg - hard - 2/10 Achilles tendon pain, both sides

80kg felt OK, took a big jump to 90kg, up from 85kg last session, and it felt OK. Hard, but not excessively so.
Over body weight now.
I think aiming for 1.5x BW eventually will ensure my achilles can handle the required forces.
Around 110kg when I get under 75kg
That would be like 3.5x BW with 2 legs.

Heel touch downs, single leg, off 6 inch step: slow tempo -  BW x10

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 3 sec concentric, 15 sec hold at top, 20 sec hold at 60 degrees, slow eccentric -  x 15kg, 20kg, 25kg, 30kg, 35kg
- 3 sec concentric, 30 Seconds hold at top, slow eccentric x 35kg, 35kg -  hard

3/10 right quad tendon on 35kg sets

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SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, explode up -  BW x5
15mm elevated - lowered to just above the floor
30kg x8 - 3/10 Achilles insertion pain at the bottom on both sides
35kg x10 - 3/10 Achilles insertion pain at the bottom on both sides
40kg x10 - 3/10 Achilles insertion pain at the bottom on both sides

Took a gamble on doing these heel off the floor with the pain

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 17 @ RPE 6   (+4 reps)

Pike push up: -  BW x12 @ RPE 7

Chin Up -  hang and 20 scap shrugs, 10 sec ISO at mid range, BW x1, x1, x1
BW x8 @ RPE 9 

reps well down....

Dips: - dip shrugs BW  2x20
slow tempo - dip belt + 5kg x 8 @ RPE 8 (+1 rep)

High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x6
65kg x10, x10 @ RPE 7/8 (+3kg, -2 reps)

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High bar squat: - Slow Controlled eccentric, explode up - 20kg x5, 40kg x5, 60kg x5, 80kg x5,
70% of e1RM - 100kg x4, x5, x5, x5, x5  - 5th reps slower and more strained.

Back to sub-maximal, max concentric speed style reps.
Much faster recovery from these, and better for jumping power.
100kg felt just about right, and even though I could probably do 10+ reps with it, the 5th rep in each set felt much more strained.
So maybe stopping at 4 reps would be better.
A velocity tracking device would help select the right weight, and give velocity loss feedback in real time

As for progression, might just add 1kg each week for now, as you would expect a 1% increase in strength each week
But I'm in a calorie deficit so we shall see.

Tibilias Wall raise - against side of car, in oly shoes - BW x 8
BWx15, x15 @ RPE 7/8

Semi single/split leg Romanian deadlift: - Both sides back to back,  fast down, explode up - 20kg x5
20% of high bar squat e1RM - 30kg 4x5

Felt like nothing, but the sting in my hamstrings after each set said otherwise.
Much easier on the erectors as well.

Single arm suitcase carry: kettlebell - trip around front yard - 40secs x 14kg, 18kg, 18kg - moderately hard

AB wheel: On knees x6,
straight leg progressively lower each rep to 80% ROM x6
Straight leg to 80% ROM x6, x6 @ RPE 7/8

small increase in ROM from last session

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stretch