Author Topic: A Journey to Running Fast and Jumping High  (Read 76510 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1365 on: February 07, 2019, 10:13:46 am »
+2
Thanks for all the advice. I tried some squats today and ofc I can only get up to half way or a little more and any more I can feel my back getting tight and I feel that I can squat more comfortably without plates under my heel as that would cause me to tilt forward. But Squats are hard AF. so many cues and I end up with a sore core.

Cues include:
besides the obvious
open hips and squeeze glutes
knee outwards and toes outward
weight on balls and heels of foot
breath in and contract core
look forward and a little up
squat down while maintaining glute and core contraction
squat up with glute squeeze and hip drive

But the squat half way was with minimal to none pain. I also did some box squats light weight and it is hard to squeeze glutes while having a wide stance and descending. I think I was doing the box squats correctly already before, it was just the weight being placed on the lower back because of weak core or something.

single leg deadlifts was difficult with dumbbell in one hand as I can really feel it in my erector spinae, more than my glutes, on the side that I am holding the dumbbell. But I really also felt it in my glutes after. So might do 2 sets of these and 2 sets of stiff leg deadlifts or RDLs.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1366 on: February 07, 2019, 10:29:04 am »
+1
Date: 07/02/2019
Soreness: no serious soreness
BW: 67.6kg

Condition: Got to the gym with about 2 hours to spare, weather was OK, it was an experimental session more than anything else.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench lunge quad stretch
   bench hip thrusts x 5 /w 3 sec pause on top
   hip holds w/o/ weight on to the balls of my foot x 20 sec each leg
   back stretch - front and back

Pre workout treadmill run
   23km/h @ 15% incline for 30 seconds with a few seconds of without holding - getting more confident of running without holding at that speed

Workout
   Partial Squats
      - 1 x 3 @empty bar
      - 1 x 3 @40kg
      - 3 x 5 @60kg /w plate under heel
      - 3 x 5 @60kg /w/o plate under heel

   Leg Press Calf raises
      - 3 x 20 @200kg total

   Single leg deadlifts
      - 1 x 5 each leg @20kg dumbbell
      - 2 x 5 each leg @20kg dumbbell in both hands

   shoulder press front and side
      - 1 x 5 each side @17.5kg dumbbells in each hand
      - 1 x 5 each side @15kg dumbbells in each hand

   Cable straight arm core twists
      - 2 x 10 each side @15kg

   Cable core overhead press @15kg
      - lunge with cable pulled and held near chest and then keeping body posture neutral bring the cable handle above head and bring back down x 10 each side

   Cable isometric anti rotation - hold cable out in front perpendicular to cable and hold it in front.
      - 2 x 10 seconds

   Leg Press
      - 1 x 10 @210kg - knees at 100-90 degrees.

   Box Squats
      - 1 x 3 @60kg

Cool down
   stretch
   walk back

Comment
Read previous post 
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1367 on: February 10, 2019, 10:03:27 am »
+2
Date: 10/02/2019
Soreness: upper back a little
BW: 149.4lbs

Condition: It was raining outside and it was quite windy. Came in to the gym at 11:50am, so had 1hr 10 mins, which is not enough.

Warm up
   ankle mobility
   calf stretch
   calf stretch dynamic
   dynamic hamstring stretch lying
   walking quad stretch
   single leg and double leg glute bridges on a box
   hip thrusts on bench
   hip holds single leg /w foot strap at 50kg
   back stretch - front and back
   kettlebell swings 12kg x 5 - felt ok
   
Track warm up
   A walk x 20m x 1
   A skip x 20m x 1
   A run x 20m x 1

Track workout
   10m acceleration sprints x 2 - the start caused some pain in the back 3/10 and then I can't really run at full effort with the pain staying there.

   30m sprints x 2 - same as above but pain always seems stay during the run

Gym workout
   Plank x 2 - 3 minutes
   SVJ x 3 - 22 inches comfortably

Cool down
   stretch
   walk back

Comment
It was raining outside so it was a little hard to stay motivated but after the warm up the rain slowed down, but the wind picked up a bit. The sprints didn't feel explosive but good strong run and especially when running against the wind, it's in slow motion and the pain just sticks his head in during the sprint starts, so did some foam rolling to release some knots. I think it was the same with the box squats back pain, the knots.     
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1368 on: February 11, 2019, 07:34:11 am »
+1
Plan:
Get back on to box squats, but do them for 1 day a week so I can allow recovery from knots. Second gym day would be the new workout I did on Thursday. This would feel better for my body.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1369 on: February 14, 2019, 02:47:43 pm »
+1
Date: 14/02/2019
Soreness: glutes, back a little
BW: 147.6lbs

Condition: It was a nice sunny day, but unfortunately  I didn't get enough time in the gym, but then again I wasn't expecting a big session after a cold, last few days.

Warm up
   ankle mobility
   calf stretch
   seated single leg hamstring stretch
   bench quad stretch
   high knee single leg hip holds x 10 seconds x 2 @50kg
   back stretch front and back

Workout
   2/3 Squats
      - 1 x 5 @20kg empty bar
      - 4 x 6-8 @70kg
      - 1 x 5 @20kg

   Calf raises on leg press machine
      - 2 x 20 @210kg
      - 1 x 7 @210kg leg press

   Single leg Deadlifts
      - 1 x 7 @20kg dumbbell left hand left leg
      - 1 x 7 @20kg dumbbell right hand left leg
      - 1 x 7 @20kg dumbbell left hand right leg
      - 1 x 7 @20kg dumbbell right hand right leg

   Deadlift
      - 1 x 7 @70kg - stiff leg version barbell
      - 1 x 7 @70kg - RDL - I seem to over hyperextend but once I lift the bar from the floor I feel like I am rounding but I'm not as looking in the mirror but it's also pain free.

   Cable rotations 1 x 10 @15kg each side

   Side cable bends 1 x 10 @25kg
 
   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

Cool down
   stretch
   walk back

Comment
It was a good session, the squats were ok, I only went down as far as I could, unless I got lighter than obv I could go lower but impossible to go below thigh parallel as after the back will still curve and just mess up. You can tell this when you feel the tension leave the posterior chain and tightness in the back. RDL felt good just need to get used to the posture.
« Last Edit: February 14, 2019, 02:51:24 pm by seifullaah73 »
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1370 on: February 14, 2019, 03:25:39 pm »
+2
nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1371 on: February 15, 2019, 11:43:35 am »
+1
nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.

A lot of things that has been causing me pain has been because not doing it correctly, like with the back extension since i use a bench I place my hips on the edge and that makes my lower back the pivot point, but most of the time you don't realize it because it's a small adjustment that can make big difference. but yeah stop if it causes pain. #AELS
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1372 on: February 17, 2019, 10:27:30 am »
+2
Date: 17/02/2019
Soreness: legs a little fatigued, back a little
BW: 148.6lbs

Condition: It was a great sunny day, with a wind blowing quite a bit. But it was warm and comfortable.

Warm up
   Ankle mobility
   Dynamic calf stretches
   Front and back leg kicks for hamstring stretch
   Lying down hamstring stretch
   Quad stretch on bench
   Quad stretch walks
   Single leg glute bridges on small box
   Hip thrusts on bench
   High knee hip holds on tip toes single leg
   Back stretch
   Explosive reverse lunges

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Alternating high knee drills x 1 x 20m
   
Workout
   10m Sprint Starts x 3
   
   Push Up sprints starts 10m
      - lead leg forward x 2

   30m Acceleration sprints x 3

   50m sprints x 3

   single step sprint starts x 3

Cool down
   stretch
   walk back

Comment
A nice day for a speed session, minimal effect from the wind. The back felt better from the runs just felt tight only at 30m, did the pain show up a little but after a few more runs the pain disappeared so the 50m sprints were comfortable.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1373 on: February 19, 2019, 12:49:34 pm »
+2
Date: 19/02/2019
BW: 148.6lbs
Soreness: back only a little but posterior chain is fatigued.

Condition: It was a nice sunny day, got to the gym early that I managed to have a lower body and upper body session.

Warm Up
   Ankle mobility
   Calf Stretch
   Hamstring stretch leaning over
   Hamstring stretch lying down
   Quad stretch on edge of bench
   Single leg hip thrusts on edge of bench
   High knee hip holds single leg @50kg 2 x 10 sec each leg
   Back stretch - front and back

Pre workout treadmill run - missed as both treadmills occupied, that's all they have as it is a small gym.

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 7 @70kg
      - 4 x 8 @110kg

   Leg Press Calf Raises
      - 3 x 20 @210kg
      - 1 x 7 leg press @210kg

   Walking with weight plate hanging between legs 1 x 20m

   Stiff Leg deadlifts
      - 1 x 7 @60kg
      - 3 x 7 @110kg

   Prayer Break

   Shoulder press 2 x 7 front and side @15kg dumbbells in each hand

   Back extension - used the usual shorter bench and the upper thigh was on the edge - no pain but still scared of pain coming - 2 x 10 /w 30 seconds hold on last rep

   Cable rotations - 2 x 10 each side @15kg

   Plank - barbell spins variation - didn't really work that well

Cool down
   stretch
   walk back
   tennis ball roll back muscle
   hot water bottle treatment

Comment
It was a good session, the box squats was quite easy the only challenging part was   really contracting my core as hard as I could and back pain was only on the muscle 5/10, so I decided to not up the weight until the pain is little. The deadlifts felt really good for my back and the back extension. calf raises were comfortably easy and did a leg press straight after the last set, comfortably easy to do 210kg. Cable twists getting easier. Good session. Only once a week. Half squats is the second session on thursday.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1374 on: February 21, 2019, 11:53:01 am »
0
Date: 21/02/2019
Soreness: upper back doms
BW: 147.8lbs

Condition: My shortest session ever. I was stuck between a late start and an appointment later on. 11:45 to 12:15. Sucks but atleast it's not a recurring thing so I guess it's a good light/recovery day.

Warm up - 10 mins
   Ankle mobility
   Calf stretch
   seated hamstring stretch
   hip thrusts
   high knee single leg holds @bw x 20 seconds each leg
   back stretch front and back

Pre Workout treadmill run - 5 mins
   23km/h @15% incline sprints, much more confident to run without holding for a couple of seconds before holding it and running for 15 - 20 seconds.

Workout - 15 mins  :raging:
   Partial Squats
      - 3 x 5 @70kg

Cool down - 5 mins
   stretch
   walk back

Comment
Only had 30 mins for warm up and workout so I thought of doing a compound workout I could benefit the most and calves and hamstrings already feel strong enough and decided to do the squats as it can target entire p-chain and quads are slightly weak.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
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

My Progress Log
A Journey to Running fast and Jumping High