Author Topic: A Journey to Running Fast and Jumping High (Read 578255 times)

seifullaah73 · « **Reply #1005 on:** August 06, 2017, 03:06:03 pm »

Date: 05/08/2017
Soreness: none that is of concern
BW: 62.1kg

Warm up
uphill walk
sprint drills

Workout 3 x 50m sprints

Cool down
stretch

Comment
it started hailing hard and then rained hard and was very cold so had to call it a day after the 3rd run, it rained hard after my second run.

seifullaah73 · « **Reply #1006 on:** August 08, 2017, 11:11:34 am »

Date: 08/08/2017
BW: 61.8kg
Soreness: nothing that stands out, most of them are little pains here and there
Duration: 2hrs (had plenty time to drag out my session)

Warm up
uphill walk 20min
activation and mobility drills

Workout
jump squats 21.25kg 3 x 5
BSS 0kg x 5, 10kg x 5, 30kg dumbells 3 x 7
Calf raises 20kg x 5, 70kg x 5, 110kg x 3 x 20
progressive depth squats 120kg pin 9 1 x 3, pin 10 1 x 3

RDL 70kg x 5, 110kg x 3 x 7,7,4, 70kg x 1 x 3
Seated sprint arm swings 7.5kg dumbells

Cool down
stretch
downhill walk

Comment
It was a nice workout session, the bss are so horrible and so hard and tiring. But once finished the rest of the workout is more enjoyable than this. Calf raises was fine. The progressive depth squats went well too, pin 13 is full depth squats that I am aiming for. RDL was comfortable up to knee and little below, but any deeper my form would suffer, on last set grip lost and couldn't get enough strength to pick it up so removed the 20kg plates from both sides and did the remaining 3, which was not easy but comfortable.

seifullaah73 · « **Reply #1007 on:** August 10, 2017, 10:38:39 am »

Date: 10/08/2017
Soreness: quads/ back
BW: 62.2kg
Duration: 2hrs 30mins

Warm up
uphill walk 20min (not included in duration)
mobility and activation drills

Workout
jump squats 21.25kg 3 x 5
BSS 0kg x 5, 10kg dumbells x 5, 30kg dumbells 3 x 7
Calf raises 60kg x 5. 110kg x 3 x 20
Progressive depth squats 1 x 3 @ pin 9, 1 x 3 @ pin 10
RDL 60kg x 3, 110kg x 3 x 7
seated sprint arm swings 2 x 20 5kg dumbells

Cool down
stretch
downhill walk

Comment
Man the BSS is so tiring physically and mentally, I had to take 20min to recover properly, my wrist were dead and I was drained of all energy, thank goodness I finished with the BSS for this phase and next week it's back to half squats. Then I just started the calf raises which helped gain some energy back. Then the progressive depth squats, pin 9 easy; just a side note, pin 6 is the height of me standing with the bar on my shoulder, pin 10 is half squats and pin 13 is full depth squat. Then the RDL, It was heavy and tough, I can pick it up with mild difficult and when going down, I can go down to my knee with comfort and medium difficulty anything below my lower back starts to curve so I have to force it straight on the way up. On the 3rd set I use tissue to help with grip but on the last set the tissue loosened and I dropped the bar on the 4th rep, so I had to pick it up again and more struggle to pick it up ofc but managed and finished the last set, which was tough with attempts to avoid the lower back getting too rounded.

seifullaah73 · « **Reply #1008 on:** August 12, 2017, 12:42:38 pm »

Date: 12/08/2017
Soreness: none much
BW: 62.2kg

Warm up
uphill walk
sprint drills

Workout
5 x 50m sprints @95% intensity

Cool down
stretch
walk downhill

Comment
It was an ok workout, I felt strong and good when walking to the track and the runs felt nice and strong too.

seifullaah73 · « **Reply #1009 on:** August 16, 2017, 11:44:32 am »

Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
uphill walk
activation and mobility drills

Workout
12kg kettlebells in each hand squat jumps 3 x 7

12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
leg) - I go to lunge position, jump and switch legs in the air and
land in lunge position, 1 rep, repeat.

12kg kettlebells in each hand run up steep steps with emphasis on
driving off the back leg to get on to the second step and do this
without stopping till the top (10 steps) walk down and go up, so go up
steps 3 times, did this for 2 sets and last set without kettlebells.

12kg kettlebell (held one kettlebell with both hands) did hip swings
- where you swing the weight between legs and use hips to swing it
forward 3 x 12,14,16

12kg kettlebells in each hand calf raises on edge of step till heel
reaches bottom of step below and till i tip toe to the top 2 sets x
20, then did it single leg for 10 reps which was harder due to
balance, but when you lean against wall it becomes easier so had to
avoid leaning.

12kg kettlebell in each hand single leg stiff leg romanian dead lifts
3 x 12 each leg

Cool down
stretches
walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

adarqui · « **Reply #1010 on:** August 16, 2017, 11:05:59 pm »

Quote from: seifullaah73 on August 16, 2017, 11:44:32 am

Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
uphill walk
activation and mobility drills

Workout
12kg kettlebells in each hand squat jumps 3 x 7

12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
leg) - I go to lunge position, jump and switch legs in the air and
land in lunge position, 1 rep, repeat.

12kg kettlebells in each hand run up steep steps with emphasis on
driving off the back leg to get on to the second step and do this
without stopping till the top (10 steps) walk down and go up, so go up
steps 3 times, did this for 2 sets and last set without kettlebells.

12kg kettlebell (held one kettlebell with both hands) did hip swings
- where you swing the weight between legs and use hips to swing it
forward 3 x 12,14,16

12kg kettlebells in each hand calf raises on edge of step till heel
reaches bottom of step below and till i tip toe to the top 2 sets x
20, then did it single leg for 10 reps which was harder due to
balance, but when you lean against wall it becomes easier so had to
avoid leaning.

12kg kettlebell in each hand single leg stiff leg romanian dead lifts
3 x 12 each leg

Cool down
stretches
walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.

LBSS · « **Reply #1011 on:** August 17, 2017, 01:00:45 am »

chiming in late on the jump squat debate to say: even when using DBs, be careful of your lower back. fucked myself up doing jump squats with 25-pound DBs a few years ago because i failed to maintain tight core and let my tailbone tuck under suddenly and under load. very unpleasant.

seifullaah73 · « **Reply #1012 on:** August 17, 2017, 09:58:19 am »

Quote from: LBSS on August 17, 2017, 01:00:45 am

chiming in late on the jump squat debate to say: even when using DBs, be careful of your lower back. fucked myself up doing jump squats with 25-pound DBs a few years ago because i failed to maintain tight core and let my tailbone tuck under suddenly and under load. very unpleasant.

Thanks for the advice. My coach did recommend going light so as my form is not affected. When doing the jump squats, I squat down with straight back and jump up, I try not to lean forward when jumping up. But will be careful thanks.

Quote from: adarqui on August 16, 2017, 11:05:59 pm

Quote from: seifullaah73 on August 16, 2017, 11:44:32 am
Date: 15/08/2017
Soreness: hamstring
BW: unknown

Warm up
uphill walk
activation and mobility drills

Workout
12kg kettlebells in each hand squat jumps 3 x 7

12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
leg) - I go to lunge position, jump and switch legs in the air and
land in lunge position, 1 rep, repeat.

12kg kettlebells in each hand run up steep steps with emphasis on
driving off the back leg to get on to the second step and do this
without stopping till the top (10 steps) walk down and go up, so go up
steps 3 times, did this for 2 sets and last set without kettlebells.

12kg kettlebell (held one kettlebell with both hands) did hip swings
- where you swing the weight between legs and use hips to swing it
forward 3 x 12,14,16

12kg kettlebells in each hand calf raises on edge of step till heel
reaches bottom of step below and till i tip toe to the top 2 sets x
20, then did it single leg for 10 reps which was harder due to
balance, but when you lean against wall it becomes easier so had to
avoid leaning.

12kg kettlebell in each hand single leg stiff leg romanian dead lifts
3 x 12 each leg

Cool down
stretches
walk down hill

Comment
gym was being refurbished so only had access to gym and I could ask for kettlebells to train with, which I did and came up with a workout, which may have some similarity to my usual routine plus added creativity. Will do this workout tomorrow too as refurbishment finishes nextweek.

out of nowhere kettlebell fest.

Yep, that's all they had. It turned out to be a good workout. Did it on the track (soft)
#adjustmentsftw

Today's workout was the same, But I did switching jumping lunges first then jump squats, I forgot the order as I didn't write it down.
But it was cool.

seifullaah73 · « **Reply #1013 on:** August 17, 2017, 10:01:48 am »

Date: 17/08/2017
Soreness: had doms from previous kettlebell workout.
BW: unknown

Warm up
uphill walk
activation and mobility drills

Workout
12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
leg) - I go to lunge position, jump and switch legs in the air and
land in lunge position, 1 rep, repeat.

12kg kettlebells in each hand squat jumps 3 x 7

12kg kettlebells in each hand run up steep steps with emphasis on
driving off the back leg to get on to the second step and do this
without stopping till the top (10 steps) walk down and go up, so go up
steps 3 times, did this for 2 sets and last set without kettlebells.

12kg kettlebell (held one kettlebell with both hands) did hip swings
- where you swing the weight between legs and use hips to swing it
forward 3 x 12,14,16

12kg kettlebells in each hand calf raises on edge of step till heel
reaches bottom of step below and till i tip toe to the top 2 sets x
20, then did it single leg for 10 reps which was harder due to
balance, but when you lean against wall it becomes easier so had to
avoid leaning.

12kg kettlebell in each hand single leg stiff leg romanian dead lifts
3 x 12 each leg

Cool down
stretches
walk down hill

Comment
Saturday will be speed session then hopefully next week the gym should be finished and I can continue with my normal routine, which is the half squats again in place of the BSS, which I switch after every 4 weeks.

seifullaah73 · « **Reply #1014 on:** August 19, 2017, 10:46:14 am »

Date: 19/08/2017
Soreness: none that sticks out
BW: 62.9kg

Warm up
up hill walk
sprint mobility drills

Workout
5 x 50m sprints

Cool down
stretch
walk down hill

Commentary
Gym was refurbished nicely, they added same equipments, but new ones and also added a leg press machine. As tempting as that sounds, I won't be using that leg press any time soon. The workout was alright, ok runs, I run as best as I could, but lacked the explosiveness in my start but it was a good strong run second half of the run then fatigue will settle in later. Windy a little from behind, then from the side.

adarqui · « **Reply #1015 on:** August 19, 2017, 01:24:28 pm »

Quote from: seifullaah73 on August 19, 2017, 10:46:14 am

Date: 19/08/2017
Soreness: none that sticks out
BW: 62.9kg

Warm up
up hill walk
sprint mobility drills

Workout
5 x 50m sprints

Cool down
stretch
walk down hill

Commentary
Gym was refurbished nicely, they added same equipments, but new ones and also added a leg press machine. As tempting as that sounds, I won't be using that leg press any time soon. The workout was alright, ok runs, I run as best as I could, but lacked the explosiveness in my start but it was a good strong run second half of the run then fatigue will settle in later. Windy a little from behind, then from the side.

nice!!

I personally never liked leg press either, actually bothers my adductors/back, no matter how I do it. Don't get that feeling at all with squatting.

seifullaah73 · « **Reply #1016 on:** August 22, 2017, 12:34:11 pm »

Date: 22/08/2017
Soreness: none back fatigue
BW: 62.6kg

Warm up
walk up hill 20min
activation and mobility drills

Workout
BB Jump Squats 30kg 3 x 5
Half squats 80kg x 3, 120kg x 3 x 7
Calf raises 80kg x 5, 120kg x 3 x 20
Progressive depth squats pin 9 x 5, pin 10 x 3, pin 11 x 3 - (failed to continue as when placing it on safety pins you have to focus on
tightening core and for less than a second loosened and it became hard and it was
hard to lift from that position so I stopped.
RDL 60kg 3 x 5 (ran out of time damn)

Cool down
stretch
down hill walk

Commentary
The gym was new so took time to get used to as pins don't have numbers any more, so will have to get used to it, unsure how much a half squat depth really is so I estimate. But it was an ok session.

seifullaah73 · « **Reply #1017 on:** August 24, 2017, 11:52:40 am »

Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
up hill walk 20min
activation and mobility drills

Workout
Jump squats @30kg 3 x 5
Half Squats 80kg x 5, 120kg 3 x 7
Calf Raises 80kg x 6, 120kg x 3 x 20
Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
RDL 80kg x 3, 110kg x 2 x 7

Cool down
stretches
downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

adarqui · « **Reply #1018 on:** August 27, 2017, 11:12:56 pm »

Quote from: seifullaah73 on August 24, 2017, 11:52:40 am

Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
up hill walk 20min
activation and mobility drills

Workout
Jump squats @30kg 3 x 5
Half Squats 80kg x 5, 120kg 3 x 7
Calf Raises 80kg x 6, 120kg x 3 x 20
Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
RDL 80kg x 3, 110kg x 2 x 7

Cool down
stretches
downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

put a "double folded towel" on the pins if they are "bouncy", ie if you barely touch them and the barbell ricochet's off of them, a towel really helps. I used to do that just in case i'd hit one side before the other. Obviously it's best to just hit them even - so make sure you can do that on all of your warmup sets too, you should have more control. Regardless, I like teh towel for bouncy pins.

pC!

seifullaah73 · « **Reply #1019 on:** August 28, 2017, 09:56:57 am »

Quote from: adarqui on August 27, 2017, 11:12:56 pm

Quote from: seifullaah73 on August 24, 2017, 11:52:40 am
Date: 24/08/2017
Soreness: nothing that sticks out
BW: 62.3kg
Duration: 1hr 15min

Warm up
up hill walk 20min
activation and mobility drills

Workout
Jump squats @30kg 3 x 5
Half Squats 80kg x 5, 120kg 3 x 7
Calf Raises 80kg x 6, 120kg x 3 x 20
Progressive depth squats pin 9 x 3, pin 10 x 5, pin 11 x 4
RDL 80kg x 3, 110kg x 2 x 7

Cool down
stretches
downhill walk 20min

Comment
Just fell short of 10mins on time to complete the RDL's but it felt good. The new equipments has made the rdl's easier to rack and start the workout. I seem to have this problem when I unrack a bar on my shoulder and do the progressive depth concentric squats one side of the bar hits the safety pins before the other side, making it difficult to make both sides hit the bar at the same time, this makes me doubt i'm not under the centre of the bar, as there is no markings. But the workout felt good and comfortable no struggles.

put a "double folded towel" on the pins if they are "bouncy", ie if you barely touch them and the barbell ricochet's off of them, a towel really helps. I used to do that just in case i'd hit one side before the other. Obviously it's best to just hit them even - so make sure you can do that on all of your warmup sets too, you should have more control. Regardless, I like teh towel for bouncy pins.

pC!

It does sometimes bounce, but the problem with hitting it evenly on both sides is beyond me, I seem to be lowering one side than the other without even know no matter how much i try. thanks for advice will try the towel, will help avoid using the bounce to help me get up.

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Author Topic: A Journey to Running Fast and Jumping High (Read 578255 times)

seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

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seifullaah73

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seifullaah73

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seifullaah73

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adarqui

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LBSS

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seifullaah73

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seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

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adarqui

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seifullaah73

Re: A Journey to Running Fast and Jumping High

seifullaah73

Re: A Journey to Running Fast and Jumping High

adarqui

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seifullaah73

Re: A Journey to Running Fast and Jumping High