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Messages - seifullaah73

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1
Boxing / Re: Misc Boxing News
« on: April 21, 2019, 02:25:00 pm »
Khan vs Crawford

Crawford was the bigger fighter physically. He didn't have to try a lot, terence was comfortable, counter punching. khan did reach a lot. Strange ending.

<a href="http://www.youtube.com/watch?v=IlbgP8c38iQ" target="_blank">http://www.youtube.com/watch?v=IlbgP8c38iQ</a>

3
Boxing / Re: Bare Knuckle Boxing
« on: April 20, 2019, 07:11:12 pm »
I heard that paulie will be participating in one of the bare knuckle fights.

4
Strength, Power, Reactivity, & Speed Discussion / Re: Cal Dietz
« on: April 19, 2019, 12:51:13 pm »
Interesting video.

I had thought that deep squatting would help in developing hamstring strength at extreme ROM, but I guess 90 degrees is deep enough but ATG is probably a little too far.

thanks for sharing that

5
Date: 16/04/2019
Soreness: Glutes and quads
BW: 149lbs

Condition: Nice day, got to the gym early but that was wasted on the box squats. But still finished comfortably.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges on bench single and double.
   hip thrusts single and double
   high knee hip holds x 20 seconds each leg @50kg
   back stretch back
   squat stretch

Pre workout treadmill run
   23km/h @15% incline
      - 2 x 4,4,3 no holding

Workout
   Deep squats
      - 1 x 1 @ 20kg

   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 4 @140kg
      - 6 x 5,1,3,3,1,3 - the one reps are where I failed on second rep

   Barbell Step ups /w/o high knee
      - 1 x 5 each leg @20kg
      - 2 x 5 each leg @40kg

   Single Leg Calf Raises on edge of platform
      - 1 x 6 each leg
      - 3 x 10 each leg @50kg

   Back Extension
      - 1 x 10 @15kg plate with 10 second hold on top

   Stiff Leg Deadlift
      - 1 x 5 @40kg
      - 1 x 5 @60kg
      - 3 x 7 @120kg

   Prayer break

   Cable core twists
      - 1 x 5 each side @10kg
     -  3 x 10 each side @25kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 5 @45kg

   Bent Over Rows Barbell
      - 2 x 7 @40kg

Cool down
   stretch
   foam roll quads as they are sore
   walk back

Comment
It was a good session, I'm fine sticking with 180kg until I can lift comfortably without any struggle. Ok session. Spent alot of time with box squats because I didn't like failing a lift, so I rest and wait and try again stop at 3 as that was a struggle.

6
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

that sucks man. my brother, the one who died last year, threatened to kill our dad at least once. had to physically restrain him. it was scary. no way to give any advice, really, not knowing you or your family. except, it might help to be honest with him, in a calm moment, about the stress that you feel. i'm sure he's stressed out, too, and he's showing it in a violent and shitty way. but maybe it comes from a place of genuine distress and it'd help to understand that he's not alone in it.

hope your brother calms down and grows into himself. good luck.

Thanks for that advice. Hopefully once he leaves high school he will leave the bad company behind and then slowly by slowly it will get better. 1 Year Left.

7
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

damn that's rough man. :/

reward doesn't sound like a good idea either. but ya, rough.

Exactly. Reward just feeds into it. School environment and wanting to be cool thinking that it is in a gang

8
It is so stressful to live in a family where you are the eldest and because of my dad's situation I am in charge and I have a younger sibling in his teens 15, who likes to annoy me and do what he likes and when you have to discipline him, it makes him angry and he starts threatening you with a knife. And the whole family trying to calm him down and he just comes towards me with the knife but I controlled it away from him and he just angry and thinks he is the victim. So much stress and I avoid saying I am not stressed unless it get's this bad. But my sister pacifies him with reward in return.
Too much stress for me to handle. How do you handle with such problematic siblings.

9
Boxing / Re: Misc Boxing News
« on: April 13, 2019, 10:57:54 am »
great technical fight by lomachenko. great refereeing by the referee guy.
technical knockout call.

<a href="http://www.youtube.com/watch?v=MMK9iUQbgrQ" target="_blank">http://www.youtube.com/watch?v=MMK9iUQbgrQ</a>

10
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: April 13, 2019, 10:17:04 am »
Cool gadget. The club that trains in the track I go to, I have seen one of the coach use that on it's 400m+ athletes.

11
Date: 13/04/2019
Soreness: quads super sore
BW: 151.2lbs

Condition: It was a mixed condition. As soon as I left the gym and stepped out side it started to rain and then hail and then both and then it was moderately windy and then towards the end it was sunny before going cold and raining again.  :uhhhfacepalm: It's a saturday so I was planning to get sled out, but cabin was locked and the group placed their equipment away after getting key from reception and locked up again.  :pissed:. Will have to bring my own 10kg plates.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks
   hamstring stretch seated and lying down
   quad stretch on bench
   glute bridges single and double
   hip thrusts single and double
   fast explosive knee drives while leaning using cable @30kg each leg x 7
   same as above but instead drive leg back after bringing knees near chest x 7 each leg
   back stretch - front and back

Plyometric/explosive warm up
   reverse lunge off a 4 inch plate x 3 each leg @5kg dumbbells in each hand
   explosive step ups with knee at 90 degree on box x 5
   single leg box jumps onto 25" box x 3 each leg
   box jumps on to 30" box easily

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   alternating knee drills
   sprint starts to 1 step drill

Workout
   3 x 10m sprint starts
   2 x 30m sprints
   1 x 50m sprints

Gym Workout
   kettlebell swings
      - 2 x 10,15 @16kg
   SVJ
      - 3 x 21"

Cool down
   stretch

Comment: My quads were sore, which got worse the more runs I did, which became very sore after the 1st 30m runs, I measured my second 30m runs just to see what I can run with sore quads, measured it to be 4.6 seconds. I had to do atleast 1 50m runs. Then did some svj's easily 21". Foam rolled my quads, right quad was the most sore. So a bad day, which I couldn't do anything I wanted.

12
Date: 11/04/2019
Soreness: legs
BW: 151.4lbs

Condition: Very nice sunny day. gym was nice and not busy. wasted a lot of time thinking and talking.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch
   glute bridges single leg
   high knee hip holds x 10 seconds @50kg
   back stretch

Pre Workout treadmill run
   23km/h @15% incline - slightly getting used to the speed

Workout
   Low box squats touch and ascend
      - 2 x 7 @40kg - really hard as legs were weak
      - A lot of time wasted on experimenting how I could make this work, 60kg too heavy but at full depth squats I can just about do it.

   Step ups
      - 2 x 5 each leg @15kg dumbbells in each hand

   Single leg calf raises on leg press
      - 2 x 15 each leg @110kg

   single leg back extension at 80 degrees using joined cable
      - 2 x 7 each leg @100kg
      - quads were pressing against the edge of the bench so had to adjust might have to lighten load, attach belt around upper body, as arms not strong enough to keep pully near chest.

   Shoulder press dumbbells front and side
      - 1 x 7 each side @15kg dumbbell in each hand

   Cable core rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
it was not good, still experimenting.       

13
Box Squats
 - 3 x 4,5,4 @180kg 

:personal-record: 2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.

beast! :wowthatwasnutswtf: :ibsquatting: :ibrunning: great work man.

210 kg will be :almostascoolasnyancat:

Thanks.

Then I will slowly start lowering the box once I achieve that.

14
Box Squats
 - 3 x 4,5,4 @180kg 

:personal-record: 2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.

15
Date: 09/04/2019
Soreness: none
BW: 147.5lbs

Condition: It was raining outside. The gym was crowded so I had to find a little spot and lay my stretch mats. I got to the gym at 11:30am and finished at 2:30pm and still it was not enough time as a lot of time was wasted in trying to warm up in the crowd and waiting

Warm up
   ankle mobility
   calf stretch
   hamstring stretch laying down single leg
   quad stretch
   seated hamstring stretch single leg
   single leg glute bridge and double leg
   single leg hip thrusts and double
   high knee hip holds x 20 seconds each leg and single rep knee lift
   back stretch front only - not enough space for back
   squat stretch
   empty bar deep squat

Pre workout treadmill run
   - 23km/h @15% incline for 4,3 seconds - mainly because I am very close so my elbow angle is very small.

Workout
   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 3 @140kg
      - 3 x 4,5,4 @180kg  :personal-record: 2.68*BW
      - Note: I was trying to convince myself to do 170kg, but I felt really good that I had to try 180kg and then I can stick with this for a few weeks.
      - 1 x 10 @140kg

   Step ups
      - 2 x 5 each leg @15kg dumbbells in each hand
   
   Single Leg calf raises on edge of weight plate (4")
      - 3 x 10 each leg @50kg

   Back Extension holding 15kg weight plate
      - 1 x 10 /w 30 seconds hold on last rep

   Prayer break 1:30pm to 1:50pm

   Stiff leg version RDL start from the floor
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 2 x 7 @120kg - felt good
      - 1 x 10 @100kg

   Shoulders to sore for pull ups

   Barbell shoulder press
      - 1 x 0 @60kg
      - 1 x 3 @40kg
      - 1 x 7 @30kg
   
   Cable Core Rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
Good session. Box squats felt good but difficult but not grinding but heavy enough to make you rest on the box before going up. 180kg unracked very comfortably and easy and then once i sat down and started to go up it was a challenge but doable. The rest were good too.

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