Author Topic: ADARQ's journal (Read 1665505 times)

vag · « **Reply #4785 on:** September 13, 2012, 05:11:27 am »

^Agreed, ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Raptor · « **Reply #4786 on:** September 13, 2012, 08:40:59 am »

Quote from: vag on September 13, 2012, 05:11:27 am

^Agreed, ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Yeah I should start doing straight leg deadlifts again. I'm not sure how well I maintain my back straight during these though. Do you go all the way to the ground?

vag · « **Reply #4787 on:** September 13, 2012, 09:01:48 am »

Quote from: Raptor on September 13, 2012, 08:40:59 am

Quote from: vag on September 13, 2012, 05:11:27 am
^Agreed, ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Yeah I should start doing straight leg deadlifts again. I'm not sure how well I maintain my back straight during these though. Do you go all the way to the ground?

I did them a long time ago and only for a few sessions. I maintained flat back and went all the way down. The load was ultra light, if i remember well it was 10kg DB in each hand, thats how kelly was prescribing them, light and deep. Still got extremely sore although i was regularly deadlifting ~100kg at the time.
Not sure if all this is helpfull though, from what i understand you are overly quad dominant while i am probably overly hip dominant, so i don't know how that affects things. E.g. I get serious hamstring soreness from squats too. Not as much as in the quads but still.

T0ddday · « **Reply #4788 on:** September 13, 2012, 09:06:11 am »

Quote from: Raptor on September 13, 2012, 08:40:59 am

Quote from: vag on September 13, 2012, 05:11:27 am
^Agreed, ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Yeah I should start doing straight leg deadlifts again. I'm not sure how well I maintain my back straight during these though. Do you go all the way to the ground?

You likely don't activate your hamstrings much as a hip extensor when you run. Hamstrings are primarily active when you reach moderate speeds and if you chop your stride and don't get full toe off you might not be running fast enough (for you) as far as hamstring activation is concerned.

Natural GHRS use the hamstrings as a knee flexor so it's a different kind of soreness than what the others are referring to regarding sprinting.

As far as your back during straight-leg-dead lifts just try and bend down and touch your toes (without bent knees) without back rounding without any weight. You should naturally have to push your butt back a bit and unless your really mobile you will probably be a bit away from your toes. If you have decent mobility and you have 45 lb plates on the bar the plates will probably hit the ground before your back rounds so form should be easy to maintain.

adarqui · « **Reply #4789 on:** September 14, 2012, 11:35:22 am »

adarqui · « **Reply #4790 on:** September 15, 2012, 12:52:49 am »

so tied

9/15/2012

sorness hamstrings stil
bw 162

2 mile run up , relax ,2mile run down

S1: ssbar deep suqat: 135 @ 10 10 12
S1: deep squat sits/stretching: bw

ssbr calf raise 75 @ 20 20 20
single arm db opposite leg stepup: 30 b @ 1 x 15

squats are deep nice

gn

adarqui · « **Reply #4791 on:** September 15, 2012, 09:54:02 am »

surprisingly no soreness... so far.. im back to noob level so i should expect DOMS but i dno, id at least some by now..

today, going to do some jump rope.. first step getting back into 'bounce training'..

also, im going to wear my bball sneakers more.. i think i want to dunk in sneakers now instead of waffles.

my right knee bugs me on at least 1 rep when doing deep squats..from that bicycle tendonitis crap... those deep squat sits really helps to loosen that up tho.. id sit in deep squat, on toes, and type on computer for a few minutes then go SSBAR squat.. really helped.

ESav15 · « **Reply #4792 on:** September 15, 2012, 05:07:13 pm »

YES! FINALLY!

The Darq knight rises!

Velociraptor · « **Reply #4793 on:** September 15, 2012, 06:51:28 pm »

Quote from: ESav15 on September 15, 2012, 05:07:13 pm

YES! FINALLY!

The Darq knight rises!

AGC · « **Reply #4794 on:** September 15, 2012, 07:26:53 pm »

Quote from: adarqui on September 15, 2012, 09:54:02 am

surprisingly no soreness... so far.. im back to noob level so i should expect DOMS but i dno, id at least some by now..

today, going to do some jump rope.. first step getting back into 'bounce training'..

also, im going to wear my bball sneakers more.. i think i want to dunk in sneakers now instead of waffles.

my right knee bugs me on at least 1 rep when doing deep squats..from that bicycle tendonitis crap... those deep squat sits really helps to loosen that up tho.. id sit in deep squat, on toes, and type on computer for a few minutes then go SSBAR squat.. really helped.

I'm with you on the deep squat sits. I used to have really annoying pain in the left adductor when I was squatting, but doing the squat sits 5-6x a day for 30-60 secs really helped a lot. Helps your ankle flexibility too.

Good to see you back in training man!

adarqui · « **Reply #4795 on:** September 16, 2012, 04:06:06 am »

Quote from: ESav15 on September 15, 2012, 05:07:13 pm

YES! FINALLY!

The Darq knight rises!

nice.. i think this will be the theme for one of my future videos

good stuff

Quote from: acole14 on September 15, 2012, 07:26:53 pm

Quote from: adarqui on September 15, 2012, 09:54:02 am
surprisingly no soreness... so far.. im back to noob level so i should expect DOMS but i dno, id at least some by now..

today, going to do some jump rope.. first step getting back into 'bounce training'..

also, im going to wear my bball sneakers more.. i think i want to dunk in sneakers now instead of waffles.

my right knee bugs me on at least 1 rep when doing deep squats..from that bicycle tendonitis crap... those deep squat sits really helps to loosen that up tho.. id sit in deep squat, on toes, and type on computer for a few minutes then go SSBAR squat.. really helped.

I'm with you on the deep squat sits. I used to have really annoying pain in the left adductor when I was squatting, but doing the squat sits 5-6x a day for 30-60 secs really helped a lot. Helps your ankle flexibility too.

Good to see you back in training man!

ya hits my ankles pretty hard too.. cool that-that worked for you too.

thanks man!

SORE AS SH*t.

adarqui · « **Reply #4796 on:** September 16, 2012, 04:27:42 am »

good upper workout tonight

09/15/2012

bw = 160
soreness = legs, quads mostly, hamstrings a little

all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.

SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8

toast.. upper is murked

wanted to jump rope but crazy sore.

TKXII · « **Reply #4797 on:** September 16, 2012, 10:38:44 am »

Quote from: adarqui on September 16, 2012, 04:27:42 am

good upper workout tonight

09/15/2012

bw = 160
soreness = legs, quads mostly, hamstrings a little

all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.

SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8

toast.. upper is murked

wanted to jump rope but crazy sore.

what does the R F and L mean? maybe I'll start using this terminology

adarqui · « **Reply #4798 on:** September 16, 2012, 11:10:00 am »

Quote from: Avishek on September 16, 2012, 10:38:44 am

Quote from: adarqui on September 16, 2012, 04:27:42 am
good upper workout tonight

09/15/2012

bw = 160
soreness = legs, quads mostly, hamstrings a little

all burnouts - all sets in a row of same exercise, no rest between sets:.. only listing first set, did 5 total for each exercise.

SINGLE ARM DB OVERHEAD PRESS: 30 lb @ R=20, L=14, F, F, F, F
SINGLE ARM DB ROW: 50 lb @ R = 15, L=15, F, F, F, F
SINGLE ARM DB BENCH PRESS: 30 lb @ R=20, L=20, F, F, F, F
SINGLE ARM DB CURL: 20 lb @ R=15, L=15, F, F, F, F
DB shoulder matrix(lat,lin,rear): 10 lb @ 8,8,8,8,8

toast.. upper is murked

wanted to jump rope but crazy sore.

what does the R F and L mean? maybe I'll start using this terminology

just a quick way for me to write, right arm (R), left arm (L), failure (F)..

i didnt list out reps on sets 2-5 because those were with lots of fatigue, so i just write F.

ideally i should have done something like: SINGLE ARM DB OVERHEAD PRESS: 30 lb @ (R=20, L=14), F, F, F, F

pc man

seifullaah73 · « **Reply #4799 on:** September 16, 2012, 11:21:00 am »

What's your personal best for the sprint i.e. 100m?

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