Author Topic: A Journey to Running Fast and Jumping High  (Read 572002 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1245 on: July 24, 2018, 11:08:45 am »
0
Date: 24/07/2018
Soreness: quads, low back slightly
BW: 63.9kg

Condition: It was a nice session, back prevented me from doing any heavy deadlifts or squats.

Warm up
    walk to gym
    mobility and activation drills
    quad and hamstring stretches
    hip holds (forgot this until after jump squats, which my hips felt tight so did it after)

Workout
    Counter movement jumps
       - 3 x 5 @40kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @20kg dumbbells in each hand
       - 3 x 7 each leg @40kg dumbbells in each hand

    45 degrees back extension
       - 1 x 5 @bw
       - 1 x 10 @20kg
       - 3 x 7 @40kg dumbbell

    Fifth Partial squat + Calf raise super set, feet shoulder width apart
       - 3 x 7 @100kg
       - Note: It was at pin 9 which is higher than quarter, only height where the low back pain was bearable as any lower my back would be compromised. hopefully I can strengthen my back this way, will keep the weight the same.

    front dumbbell raise + side dumbbell raise superset
       - 2 x 10 each side @8kg dumbbells in each hand

    side lifts
       - 1 x 10 @20kg dumbbells in each hand

    isometric 45 degree back extensions
       - 2 x 1 min @10kg plate

Cool down
    stretches
    walk back

Comment
It was a good session, I attempted RDL but back complained, so switched it to back extensions for glute hamstring work. I also wanted to do a superset of squats and calf raises but heavy squats at quarter squat was too painful for my back so I did the lowest pin which is just under the squat rack pin. which was bearable and back not compromised and hopefully I can use it to strengthen my back with. shoulder work rushed as time running out so did supersets alot and then finished with a isometric back extension.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1246 on: July 26, 2018, 10:53:58 am »
+2
Date: 26/07/2018
Soreness: quads, back little
Bw: 63.5kg

Condition: Hot and very dry really affected alot by it.

Warm up
   Walk to gym
   Ankle mobility
   Calf stretch
   Quad stretch and hamstring stretch
   Hip holds X 20 sec
   Back rotations

Workout
   Counter movement partial squat jumps
     - 3 x 5 @40kg, 35kg, 30kg

   Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @40kg dumbbells in each hand

   Shoulder work
     - 2 x 20, 15 front shoulder press
     - 2 x 10 side shoulder press

   45 degree back extension + bent over rows superset
     - 3 x 7 @40kg barbell (rows at bottom position)

   Partial squats + calf raises superset
     - 3 x 7 @100kg

Cool down
   Stretch
   Walk back

Comment
Good session heat was alot but enjoyed the supersets. The squats are feeling good on my back.
   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1247 on: July 29, 2018, 01:11:12 pm »
+2
Date: 29/07/2018
Soreness: none that stick out
BW: 9st 13lbs

Condition: It was raining and windy and later on the rain started to slow down.

Warm up
   Walk to gym
   dynamic stretches
   quad stretches
   hip holds x 20 secs @10kg cable
   back mobility stretch

Track Warm up
   A walk x 2, a skips x 2, a run x 2 all at 20m - 30m
 
Workout
   10m Sprint Starts x 3
   Push up sprint start - at the top position with lead leg in front and explode out x 2
   50m sprints x 3

   Back extension holds 45 degree holding 10kg plate near head x 2 x 1 min

Cool down
   stretches
   walk back

Comment
It was a wet day, the rain started to settle towards the end of the workout. I had to lessen the power in the explosive starts for the sprint starts and 50m sprints.
the back extension is a struggle especially when you starts to shake and your body trying to keep the upper body up and the core trying to take over and just complete struggle to hold it up but manage it before my body goes too low. good session.
   
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1248 on: July 30, 2018, 05:40:44 am »
+2
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1249 on: July 30, 2018, 07:56:07 am »
0
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #1250 on: July 30, 2018, 08:50:24 am »
+1
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1251 on: July 30, 2018, 09:34:17 am »
+1
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.

Agree with everything you said. Nervous measuring up to runners is true. I hope to eventually get out of this mindset. I will ask to sign up to local meets. But I do well on my own then with groups (introvert)
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #1252 on: July 30, 2018, 11:44:35 am »
+2
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1253 on: July 30, 2018, 03:52:39 pm »
+1
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.
« Last Edit: July 30, 2018, 04:30:59 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: A Journey to Running Fast and Jumping High
« Reply #1254 on: July 30, 2018, 10:13:29 pm »
+2
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.

I think what LBSS is saying is that there seems to be plenty of cheap open meetings around the UK, and travelling to the closest available one occasionally as a progress indicator would be hugely beneficial. I read the entry info and it looks like there's no requirements to be registered or be in a club. It would also give you a date to base your training around, rather than just training with no actual competition planned. Above all, you can really only max out your time in a competitive atmosphere - maybe not your first few runs, but certainly once you get a couple under your belt, you'll get less nervous and your training will show.

(That is awesome, btw. I would love that sort of opportunity here. It's so expensive to run in Melbourne, and the number of meets with good conditions is so few it's barely worth it from a money standpoint. Be thankful for living in a good country for aths).

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1255 on: July 31, 2018, 10:29:47 am »
+1
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

identify your fears, attack relentlessly.

edit: s/identity/identify

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1256 on: August 09, 2018, 11:27:48 am »
+1
Date: 09/08/2018
Soreness: back a little, glutes
BW: 60kg (was shocked when it read 57kg but saw that scale was acting up, 9kg was at 7.4kg then later on measuring 10kg was at 9.4kg so I remeasured and it was 60kg with 1kg shoes on.

Condition: It was raining but inside the gym it was a little hot but more humid and felt suffocated a little and at times slightly light headed.

Warm up
   Ankle mobility
   calf stretch for mobility
   hamstring stretch
   quad stretch x 2 variations
   bench hip thrusts
   hip holds @15kg cable attachment x 20 sec each leg
   back stretch for mobility

Workout
   Counter movement jumps
     - 3 x 5 @ 40kg, 30kg, 25kg

   Explosive Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @15kg dumbbells in each hand
     - 3 x 7 each leg @30kg dumbbells in each hand

   45 degree back extensions with bent over row super set
     - 1 x 5 @bw
     - 1 x 3 @20kg empty barbell
     - 2 x 7 @50kg barbell
     - 1 x 7 @60kg barbell w/o rows just straight arm

   Partial squats with calf raise superset
     - 3 x 7 @60kg

   shoulder front press and side press superset
     - 2 x 10 each side @10kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good session, I had to go light on the partial squats + calf raise to learn how to lean when squatting as it's something I only get right through experimenting before going heavy and because of my bad back I don't want to irritate it. reverse lunges was good.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1257 on: August 11, 2018, 10:20:02 am »
+1
Date: 11/08/2018
Soreness: low back slightly
BW: 63kg
Condition: It was a nice sunny day and warm, but I have allergies and was causing problems with my breathing and sneezing a lot. But conditions were good for running.

Warm up
   walk to track
   ankle mobility
   calf mobility stretch
   hamstring leg swing stretches
   single leg glute bridges
   quad stretches
   lunge quad stretch
   hip holds @15kg 20 secs
   bodyweight back extensions

Track Warm up
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drill x 20m
   fast high knee drill for 10m

Track Workout
   10m sprint starts x 2
   push up sprint start x 2 x 10m
   50m sprint starts x 3

Gym Workout
   sprint arm swings 5kg dumbbell 2 x 20
   decline sit ups 3 x 10 @25kg plate, 22kg plate x 2
   back extension 45 degree holds /w 20kg plate x 2 x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, the runs felt ok compared to the last 20m which felt even better. The isometric back extension holds is difficult especially when you reach 40 secs onwards your core shuts down back shuts down and your body is shaking trying hard to get to 60 seconds and your body slowly going lower and lower. Good workout. hayfever causing heavy chest affected the recovery a little. I plan to incorporate 30m sled runs hopefuly next workout.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1258 on: August 14, 2018, 10:26:48 am »
+1
Date: 14/08/2018
Soreness: low back
BW: 9st 12lbs
Condition: It was cool outside but it was hot inside the gym and the fans were not helping. It was a dry sort of heat.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   quad stretch 2 variations
   glute bridge on bench
   hip holds with cable at 15kg x 20 secs

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
      - 3 x 20,15,20 @170kg

   Back Extensions @45 degrees
     - 1 x 7 @bw
     - 3 x 7 @60kg barbell

   Shoulder front and side press superset
     - 1 x 10 each side @10kg dumbbells

   Tricep dips
     - 1 x 10 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the 50kg dumbbell was no doubt heavy but was able to do the workout each leg and rest between legs. Spend a few weeks on this weight till my body gets used to it and it feels comfortable like 40kg. The jump squats was ok, the back extension I used a barbell and I keep my arms straight with barbell hanging off the end of it and just lift my upperbody up. Did leg press calf raise as doing it with barbell puts pressure on my lower back. Then did some upperbody work. slowly by slowly getting off the post workout supplement whey protein shake.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1259 on: August 16, 2018, 10:25:26 am »
+1
Date: 16/08/2018
Soreness: hips, quads, glutes, mid back a little
BW: 63.6kg
Condition: it was a rainy day, but inside I seem to get warmed up very quickly.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and seated.
   quad stretch - lunge variation and seated lunge variation
   hip hold stretch /w cable @15kg x 20 seconds

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @27.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
     - 3 x 15 @200kg

   45 degree back extension
     - 1 x 7 @50kg /w bent over row superset
     - 3 x 7 @70kg

   Sprint arm swings /w
     - 2 x 20 @5kg dumbbells in each hand
   
Cool down
   stretch
   walk back

Comment
It was a good session, the reverse lunges was ok and the back extension seems to be more harder then a normal hyperextension when you are lying flat as with the back extension there is more angle (rom) to cover when at 45 degree (100 degrees).  so doing 7 reps was tough especially the last rep difficult to get to top of movement.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/