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Messages - seifullaah73

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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 24, 2022, 07:24:39 am »
Have you tried heavy eccentric squatting, to help boost your squat strength?
Something I'm curious of doing with paused squats, but not sure if it is an effective method.

Chest feeling tight and infected and body pains and low energy. No gym today.

Date: 15/11/2022
Soreness: left hips as usual and shins

Condition: Wet as it rained but went from work direct to gym with gym clothes in bag and shoes as I wear steel toe cap at work

Warm up
   cycle machine
   activation and mobility stretches
   sprint drills
   400m light run/ above average jog

   pause full squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 2 @85kg
      - 1 x 1 @90kg  :personal-record:

   Contrasted with step of box and then jump onto a big box x 2, I would use different landing both minimal and land at quarter squat and immediately jump

   overcoming isometric single leg calf raise x 8- 10 sec each leg x 3

   leg curls using cable
      - 1 x 3 each leg @10kg
      - 3 x 5 each leg @25kg

   dumbbell shoulder press
      - 3 x 3 @17.5kg dumbbells in each hand

cool down

Date: 13/11/2022
Soreness: shins, left hip tight

Condition: It was a little cold so wore jumper and brought spikes as floor slippery. Run's didn't feel right.

Warm up
   bike machine
   dynamic warm up
   sprint warm up drills

   3 x 10m sled sprints @50% BW 30kg
   contrasted with unloaded sprints

   Note: sleds maybe a little too heavy to go full out sprints on, so should have toned down on speed of legs i.e. negative step and focus more on power. This carried over to unloaded sprints too.

   2 x 30m sled sprints @14% BW 10kg
   contrasted with unloaded

Cool down

Was also following the cricket as it was at 8am in the morning and finishes at 11:30 - noon

Date: 10/11/2022
Soreness: slight soreness, left side of abdomen, core and lower back
BW: 69.7kg

Condition: Drove from work directly to gym, as time wasted going home first, 1hr 30 min of free time

Warm up
   bicycle machine
   activation and mobility stretch

   Track warm up
   sprint starts light as slippery
   400m light run x 1 - will do this every gym session to slowly increase lung capacity but allergies/hayfever makes it difficult

   Paused Full Squat
      - 1 x 3 @20kg for 3 secs pause
      - 1 x 3 @60kg for 3 secs pause
      - 3 x 2,2,3 @85kg for 3 secs pause

   contrasted with single leg depth jumps onto a another box x 2 each leg

   overcoming isometric single leg calf raise
      - 3 x 1 @7 secs hold empty bar against safety pins

   hip hinge hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg
      - 1 x 3 @50kg

   bent over butterfly with dumbbell
      - 1 x 4 @4kg dumbbell in each hand
      - 2 x 7 @8kg dumbbell in each hand

Cool down

Sports Discussion / Re: T20 World Cup
« on: November 06, 2022, 08:37:12 am »
Pakistan luckily make it to semi finals as it was dependant on South Africa losing to the bottom seed netherlands, who south Africa defeated India a top seed. But today Netherlands amazingly defeated south Africa giving pakistan a spot in the semi final after defeating Bangladesh. India will face England and Pakistan facing tough new Zealand number 1. And we may see a rematch India vs Pakistan if they each win, which is a big ask.

Date: 29/10/2022
Soreness: left quads, still sore from Thursday workout, deep squat, single leg rdl and then the single leg snatch to step on box got my quads beat. May have to do one on one day.

Bw: lo battery no measurement

Condition: wet and breezy day, got warmer as the day progressed but used spike as track slippery.

Warm up
   Mobility and activation and dynamic stretches
   Track warm up, quads too sore to get an effective warm up drills

   Sprint starts 60% effort quads sore, 2 point start each leg

   Sled drags
      - 5 x 10m sprints @60kg plus sled and opposite leg sprint back with sled too.

      Note: quad got better as the sled progressed but could only muster 80% unloaded sprints after due to quads

   Core workout last minute before gym closing

Cool down

Date: 27/10/2022
Soreness: left quad was sore that I felt it in my knee, others alright
BW: 68.7kg

Condition: It was surprisingly nice temperatures last night, gym was crowded so took barbell outside.

Warm up
   bike machine in gym for a couple minutes
   mobility and activation stretches

   Track warm up

   light comfortable sprint starts
   paused full squats w/ 3 second hold at the bottom
      - 1 x 3 @20kg
      - 1 x 1 @60kg
      - 3 x 2,2,3 @80kg

   this was contrasted with a step off the box drop jump, over a bench and then instantly jump onto a 30 - 35 inch box x 3

   single leg romanian deadlifts with back leg couple steps behind
      - 1 x 3 each leg @20kg
      - 3 x 5 each leg @70kg

   this was contrasted with like a single leg power snatch, same position as above and then accelerate when bar passes knee, upper thigh hits bar as hip moves forward and then extend hips and bring back leg forward up and to a box, knee high. x 3 @20kg

   upright barbell rows
      - 1 x 20 @40kg - took a breather after 12 before continuing.

Cool down

Sports Discussion / T20 World Cup
« on: October 23, 2022, 08:20:16 am »
Man oh man, what a great start to the t20 world cup. I was just watching the India vs Pakistan match today, as those are "el-classico" style of matches, rivalry that boost the viewership and ratings.

But in this match India were down with a 75% chance of losing, needed 16 points from 6 balls towards the end and somehow Pakistan crack under pressure and India just takes it home for the win.

A legendary match indeed.

Sprint session in Belgium, free track which has bumps on it lol but only one side. The warm up went well and some practices but was getting tired very quickly and last about an hour then the sprints felt good technically I guess but lacked power or explosiveness maybe the heavy squats on Thursday or the Ab workout yesterday. One run almost ran into someone not looking but they just passed. Last run felt good a little weak out of the blocks but accelerating mid way.

Paused squat, iso Seated calf raises and power cleans. Got some tips by some trainer there on my power cleans.

Next week is Deload session, drop squat weight by 20kg.

Man belgium is expensive, 40 euros for 1 session on the good running track so I will stick to the free track, which had a bump on one of the lanes. But it's rubber track after further inspection.

Date: 27/09/2022
Soreness: none much except left hip/groin niggling

Condition: Gym a little less crowded so I could get my workout done. Took 1hr 30min, as no pre running

Warm up
   Seated cycle
   Mobility and activation drills and stretches

   Paused squats
      - 1 x 1 x 3 sec @ bw
      - 1 x 2 x 3 sec @ 60kg
      - 4 x 2 x 3 sec @ 80kg
   Seated calf raises issues hold
      - 1 x 3 x 3 secs each leg @10kg
   Double leg iso Seated calf raises , single leg puts stress on my upper quads as padding not that strong that my quad goes through and hurts
      - 1 x 3 x 3 secs @36kg
      - 3 x 3 x 3 secs @61kg

   Single leg isometric hyperextension hold at top
      - 1 x 3 x 3 sec @ Bw
      - 1 x 3 x 3 sec @ 15kg
      - 3 x 3 x 3 sec each leg @25kg dumbbell held near chest

   Hip adduction and abduction work @90kg and 53kg for opening and closing respectively

   Bent over rows
      - 1 x 3 @20kg
      - 2 x 7 @50kg

   Kneeling reverse curls with cable as machine doesn't round back at all, down and each side for lat work
      - 2 x 7 @50kg

Cool down

Date: 21/09/2022
Soreness: Strained my groin Sunday but it was light as squats felt OK with them.

Condition: I'm in Belgium now and using hotel gym which was packed but got from equipment to equipment. They had seated calf machine, hyper machine, squat rack and strange cardio machine which mimics front side mechanics of drive phase in sprinting, which was cool but not going to get much power and quickness but strength and endurance.

Warm up
   Seated pedalling machine
   General mobility and activation stretches

   Paused squats
      - 1 x 3 secs @20kg
      - 1 x 2 x 3 secs @40kg
      - 1 x 3 x 3 secs @50kg
      - 1 x 3 x 3 secs @60kg
      - 1 x 3 x 3 secs @70kg
      - 1 x 2 x 3 secs @75kg

   Seated calf raises single leg and double leg
      - tried different weights and on its own is 11kg which when adding 10kg total my legs cramped on single leg calf raises so did 2 legs and 20kg.
      - 3 x 5 x 3 secs hold on top @33kg

   Single leg hyperextension with slight pause on top holding weight free hanging
      - 1 x 3 each leg @ bw
      - 1 x 3 each leg @15kg plates
      - 3 x 5 each leg @42.5kg dumbbell

   Ab crunch machine like the cable reverse crunches but you sit  and hold a handle above and pull that down contracting your abs.

Cool down

Big but crowded gym and it has cool equipments but no deadlift or Olympic platform. But there is a running track near by free. So my trip is sorted. Now need to maintain diet especially since I am cooking and miss out tea and lunch just breakfast, snack and dinner. Snack sometimes missed. First couple days so have to adjust and buy grocery.

Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: September 19, 2022, 07:39:36 am »
It seems like your hips are pretty high at the start, so you can't drive your legs as well

This may have solved it, doing ladder drills like in video I am able to get 7 steps to 10m and lowering my hips allows me to load back legs. Time difference between the 2 starts high vs low hip to first step ground contact is 34ms quicker. But maybe I am able to get more force into my strides.

Thanks  :highfive:

It seems like your hips are pretty high at the start, so you can't drive your legs as well

I think because I'm hamstring dominant I lift my hips high.
I also am landing flat footed too, weak ankle stiffness.

But I am getting times of 1.85s 10m. But standing start is around 1.77s.

Maybe I'm still trying to come out too low to project myself. I will try a lower hip at the start and see what happens.

Going to Belgium next week so will see what opportunities present themselves.

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