Author Topic: A Journey to Running Fast and Jumping High  (Read 97507 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1500 on: September 13, 2019, 10:12:16 am »
+1
Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

same happens to me, back arches, which I force to become neutral, but it's impossible. but I am able to target different parts of my shoulder that way.
-------------------------------------------------------------
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
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 #1501 on: September 14, 2019, 11:00:47 am »
+1
Date: 14/09/2019
Soreness: shins (slight scrape of shins when I missed the box jump when I lost concentration)

Condition: Very hot, sun blazing down really hard. Wanted to get to the gym earlier but lost 30 mins. Arrived 11:15 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   walk onto toes
   hamstring swing stretches
   quad walk stretches
   glute bridges single and double
   knee lifts with toes under 16kg kettlebell x 10 each leg
   back stretch
   sprint arms swings /w 5kg dumbbells in each hand then unloaded swings after

Track Warm up
   A walk x 15m
   A skip x 15m
   A run x 15m
   alternating high knee drills x 15m
   straight leg bounds slow paced x 15m
   mountain climbers x 20

Workout
   1 Step starts x 2 : distance covered was 1.7m from the start line not from the front foot, which is my normal amount

   2 Step starts x 2 : distance covered was 3.5m normal amount

   Sled Sprints 10m x 2 @15kg plate

   Unloaded Sprints 10m x 2

   30m sled sprints x 2 @ 15kg plate

   Unloaded 30m sprints x 2

   50m sprints

Plyos
   Overhead shot put throw (got the largest shot put) x 3
      - 8m
      - 8.3m
      - 8.9m

   Forward shot put throws x 3
      - 7.8m
      - 8m
      - 8.5m

   Box Jumps - used both depths slight knee bend and normal quarter deep squat
      - 33m x 5
      - 38m x 5
      - 43m x 5
      - 45.5m x 5 - comfortable both ways - one method I slipped my toes as I didn't bring knee's high enough as i normally did lack of concentration

Cool down
   stretch
   walk back home
      - hanging knee raises x 8
      - ab roll outs 2 x 10

Comment
It was hot, the warm ups felt good but the runs just felt average, the sled runs felt ok, but the unloaded runs didn't feel fast and I didn't feel the unloaded effect on the runs due to quads exhausted from Thursday probably not sure. Didn't have enough time so did core workout at home.
-------------------------------------------------------------
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
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 #1502 on: September 17, 2019, 01:00:40 pm »
0
Date: 17/09/2019
Soreness: quads a little

Condition: A lot of conflicting incidents occurred today, starting off with the slightly cold morning at 11am but at the same time the sun was really blazing I could feel the concentrated rays while at the same time feel the morning cold wind. Second was that during the workout I get thirsty, which I drink water but after being full with water and I start a workout my throat and mouth goes soo dry and drinking any more water would not feel good, so I just rinse my mouth with little water and drink it even though i'm not thirsty. Finished at 2:30pm. Back a little sore from back extensions, which was maintained due to the ab roller, like a tight point in my back, which tightens further if I was to lean over and touch my toes and bend at the back.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee holds with cable strap to thigh @60kg x 20 seconds each leg
   back stretch

Workout
   BSS Jumps
      - 1 x 3 each leg
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand  :personal-record:
      - Note: Had to make sure I was not jumping backwards on to my support leg or using my arms.

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @30kg dunbbells in each hand
      - Walking lunges 1 x 14 steps @30kg dumbbells in each hand
   
   Single leg calf raise on edge of weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @50kg

   Single leg stiff deadlifts
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg - could have done more, will do 7 next week
      also with the bruise on my left leg shin, I had to keep the bar from touching my shin as I lifted it up.
   
   Power cleans
      - 1 x 3 @20kg
      - 1 x 5 @50kg  :personal-record:
      - phone always shuts off when it has 22% battery and you try to record :uhhhfacepalm:. would have held it if I squatted a little to hold the weight in place but aim was just to get it up and catch the bar.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 8 @40kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 7 @50kg

   Kneeling cable crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   side crunches
      - 1 x 5 each side @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session. The BSS jumps were not that bad, wanted to skip 12.5kg as I felt good, nice and steady. tight point in back slightly got irritated but later disappeared. BSS was comfortable at 30kg not much difference from 27.5kg. Single leg deadlifts was easier then last one, but it's more easier starting from standing then sitting as I can activate my muscles when lowering the weight to the ground and then starting rep count when standing from there, left leg way easier than right leg. Bench press aim is to stick with a good weight and not to proceed to heavier weights.
« Last Edit: September 17, 2019, 01:04:59 pm by seifullaah73 »
-------------------------------------------------------------
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
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 #1503 on: September 17, 2019, 01:03:37 pm »
+5
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:
-------------------------------------------------------------
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
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Mutumbo000

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Re: A Journey to Running Fast and Jumping High
« Reply #1504 on: September 18, 2019, 05:19:25 am »
+3
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

Congratulations!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1505 on: September 18, 2019, 05:26:54 am »
+2
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

Congratulations!

Thanks man  :highfive:

A little nervous but after a week or so should feel settled in, but the good thing is first year or two is in college and then I will slow transition into the company to make me feel used to a working environment.

I haven't worked professionally after studies most were temp jobs, so we'll see.
-------------------------------------------------------------
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
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 #1506 on: September 18, 2019, 09:34:58 am »
+3
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

 :highfive: :highfive: :highfive: :highfive:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1507 on: September 19, 2019, 11:06:40 am »
0
Now it's that time, where I have to try and juggle my work and workout. Mon to fri makes it easier to do the weekend work, but with jeans on attending college I have to make an arrangement to do gym work where I split lower and upper body due to how long it takes and bring in suitable clothes and footwear.
-------------------------------------------------------------
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
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 #1508 on: September 21, 2019, 11:44:01 am »
+3
Date: 21/09/2019
Soreness: quads

Condition: Nice and very warm. Got to the gym at 11:15am. Managed to get a good workout. Also my work place is a few minutes drive to a track, the gym is a small basement but they also have this garage size gym for athletes which has bench, mat, barbell and weights and squat rack, all I need for a good workout for the coming weeks. Going to implement weighted vest workout soon maybe week after until I adjust to the working routine.

Warm up
   ankle mobility
   calf stretch
   calf walk stretch
   hamstring kick stretch
   quad walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   hip work on cable - being silly
   sprint arm swings @5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   slow straight leg bounds

   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Workout
   2 x 15m Hill sprints

   2 x 10m Sled runs @15kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg load

   2 x 30m sprints - quads were starting to be sore

   1 x 50m empty sled run slow and just jogging with form lol

Plyometrics
   4 x overhead shotput throw @7kg - furthest was 9.1m, 8.4m lowest

   4 x broad jumps - average distance was 2.5m

   Core work - twists, crunches and lower ab workout

   Box Jumps - using 1/4 squat and minimal knee bend jumps
      - 3 x 38"
      - 3 x 42"
      - 3 x 45"

Cool down
   stretch
   walk back

Comment
A good session, the rest on thursday seems to be enough for today's session to be really good and the runs felt fast and the hill has helped. I decided to do 23% for the 10m sled sprint and then reduced the load down to 15% for the 30m sprints, which feels better after. Plyos were good the broad jump is ok but the problem I have is that the first furthest jump I place a mark and when I try to beat it I can get close but I can't extend my leg in front to land further or i'm too scared too extend and land on my rear end. I'm probably not throwing the shot put probably as most of the measurement analysis tables I have seen are at 15m+. But a good session.
-------------------------------------------------------------
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
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1509 on: September 22, 2019, 12:26:30 pm »
+1
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

whaaat?? sick! :highfive:

congrats man. :goodjobbro:

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1510 on: September 22, 2019, 03:17:26 pm »
0
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

 :highfive: :highfive: :highfive: :highfive:
Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 :personal-record:

whaaat?? sick! :highfive:

congrats man. :goodjobbro:

Thanks.
Finally get some money coming it, try and clear my debt and buy some required equipment for my training.

Also the track that is near my job, I can join the athletics club as the benefit is the same as a normal gym membership but I also can get a coach as my previous coach has gone of reach, don't know what happened to him, can't get a hold of him. Don't know if coach will be good or not but will not use him primarily for my speed session but maybe for endurance, but their club starts late, so will see if the coach can fit to my schedule.
-------------------------------------------------------------
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
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 #1511 on: September 24, 2019, 04:45:17 pm »
+2
Date: 24/09/2019
Soreness: none

Condition: Only get 6 hrs sleep. 40 min drive to the college. 1st attempt at juggling gym with work, finished college at 4:30pm and got back to my home town at 5:00pm and went to the gym and go there at 5:30pm and finished the gym at 7:00pm. Sweating a lot as it was a simple straightforward workout, basic movements. Would appreciate feedback on power clean video at the end of this log.

Warm up
   ankle mobility
   calf stretch
   sitting single leg hamstring stretch
   edge of bench quad stretch
   single and double leg glute bridges
   high knee holds /w cable thigh strap @60kg or 70kg don't remember lol x 10 seconds each leg
   back stretch
   squat stretch - forgot one of the stretches - remembered only 3

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg
   
   Quarter Squat - touch safety pins and go
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 2 x 7 @100kg

   Slightly higher than half squat but more than quarter, 70% between half and a quarter
      - 1 x 100kg

   Barbell calf raises on floor
      - 3 x 15 @100kg

   45 degree back extensions using 10kg EZ bar too lazy to get another one, but in the future will use normal barbell
      - 1 x 5 @30kg
      - 3 x 7 @70kg - getting tough

   Power cleans
      - 1 x 5 @40kg - managed to record it but not really good angle
      - 1 x 7 @50kg

   Barbell standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg

   Leaning over dumbbell flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 5 @7kg dumbbells in each hand

   Kneeling cable crunches - this time hard to knee while holding the cable handle above head without it pulling me forward but managed to get it done
      - 1 x 5 @25kg
      - 2 x 10 @65kg

   Oblique cable twists
      - 1 x 5 @15kg each side
      - 2 x 7 @25kg each side - comfortably easy

   Hanging isometric knee raised at 90 degree with weights between thigh (20kg dumbbell) held it there for 30 seconds for lower ab training

Cool down
   stretch
   walk back

Comment
It was an ok session, plan on doing it for 4 weeks until I get a schedule going at the gym near the work place and then go back to BSS for progression up to 40kg dumbbells, with weighted vests. Workout was straight forward, squats, calf raises and substitute to deadlifts the back extensions for a good posterior chain burn.

Video of Powerclean
<a href="http://www.youtube.com/watch?v=Xb4Xw8HsXpI" target="_blank">http://www.youtube.com/watch?v=Xb4Xw8HsXpI</a>
-------------------------------------------------------------
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
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 #1512 on: September 26, 2019, 06:44:40 pm »
0
Will post my journal later as it's getting late and not much time on laptop except on weekends.

But made another attempt at power cleans, comfortable weight but I still can't seem to get it right, still looks wrong.

Input appreciated
<a href="http://www.youtube.com/watch?v=DzC8Tv4gryc" target="_blank">http://www.youtube.com/watch?v=DzC8Tv4gryc</a>
-------------------------------------------------------------
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
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 #1513 on: September 27, 2019, 11:10:18 am »
0
Date: 26/09/2019
Soreness: none

Condition: Got to the gym late as I left my town of work at 5:00 and got to the gym at around 6:00 and finished gym at 7:30. After work gym is always rushed without compromising reps or sets but rather reduce recovery time.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   single leg hamstring stretch
   single and double leg glute bridge
   high knee holds /w cable
   squat stretch
   back stretch

Workout
   Squat Jumps
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Near Half squats with pins at half position
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Calf raises /w barbell
      - 3 x 15 @100kg

   45 degree hyperextension
      - 1 x 5 @40kg
      - 3 x 7 @60kg

   Power cleans
      - 2 x 5 @40kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @40kg

   Bent over flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 7 @7kg dumbbells in each hand

   Knee crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   Lying knee raises
      - 2 x 10 @15kg

Cool down
   stretch
   walk back

Comment
Good session. Squats were ok and also after every squat session if it's quarter squat I can jump high and feel good but at half depth legs fatigued a little high but not as bouncy. Power cleans need a lot of concentration i.e. upright, hips down, both come up and shrug and thrust the bar and jump and catch it from under. but the above video slight hip raising quicker and the bar is away from my legs as well. so a little tricky to get it right.
-------------------------------------------------------------
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
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 #1514 on: September 29, 2019, 04:21:05 pm »
0
Date: 29/09/2019
Soreness: none

Condition: It was raining earlier but slowed to a stop and the track was wet, so wasn't expecting good sprint start as my feet slips backwards. Decided on doing it on sunday to get more rest from the last gym session.

Warm up
   ankle rotations
   calf stretch
   walking calf stretch
   quad stretch
   walking quad stretch
   kicking hamstring walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   step up to high knee with cable strap to feet @15kg, 30kg each leg x 5
   back stretch - double leg and single leg
   arm sprint swings @5kg dumbbells in each hand

 Track Warm up
   A walk x 20m
   A skip x 2 variations x 20m
   A run x 20m
   Alternating fast high knee drills x 20m
   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Track Workout
   10m hill sprints x 2
   
   10m sled sprints @15kg load on sled x 2

   10m sprints x 2

   30m sled sprints @10kg load x 2

   30m sprints x 2

   50m sled sprints @5kg load x 1

   50m sprints x 1

Plyometrics
   Broad jumps x 3 @ 2.4m furthest : note ( When i tried to jump while falling forward grass was slippery so I kept slipping and getting low for the jumps after.

Gym
   single leg box jumps x 5 @28" box

   kneeling crunches x 10 @65kg

   bench lower body lifts x 10

Cool down
   stretch
   walk back

Comment
It was a good session the runs felt good with an extra days rest. The sled runs at 50m will prove beneficial for top speed with a low load. Wet track so the drive out the blocks (start line in my case) not good but the runs after were good. The plyometrics were good the broad jump were ok, did it on grass and grass was slippery, so the more my broad jumps involve falling forward the lower the distance as I slip backwards. But ok session. Also I did some practice power cleans again following the video by alan thrall teaches power clean to an average joe and was very good.

Tutorial video
https://www.youtube.com/watch?v=-PG2KtOz-0k

My video - looking better, need to fix the top part, which is not really important as I just need to get under it and that is success don't want to land it on my shoulder as I fear it may hurt my collar bone as my shoulders are small, but I can slowly after catching it roll it on to my shoulders on my finger tips, but hopefully after some time I can get used to it.

<a href="http://www.youtube.com/watch?v=rsy9xSv0Kuw" target="_blank">http://www.youtube.com/watch?v=rsy9xSv0Kuw</a>
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Measuring reminder:
5 toe to heel steps = 148cm
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�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
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/