Author Topic: A Journey to Running Fast and Jumping High  (Read 51449 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1050 on: October 02, 2017, 09:19:08 am »
0
Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1051 on: October 02, 2017, 12:18:09 pm »
+1
Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase

confused, what's the pain in your right lower back from? is this injury pain or? hope not.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1052 on: October 02, 2017, 02:12:27 pm »
+1
I don't know. When I did the workout on saturday and forgot to warm up the next day I had major glute doms and my latissimus dorsi, thoracolumbular and the external oblique from the right side of my lower back all the way to the side.

So did some foam rolling and that got rid of the pain in my back area and now slowly the little pain at the side of my obliques will go to

the pain in the back is not injury just the pain after a workout you get.
« Last Edit: October 02, 2017, 02:17:50 pm by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1053 on: October 03, 2017, 12:06:53 pm »
+3
Date: 03/10/2017
Soreness: back - little pain above my tail and little my upper back
BW: 61.9kg

Condition: it was ok until I saw my video of the half squats, which after I had lost some motivation but still finished it off. I also brought the wrong shoes   :uhhhfacepalm: I usually take my trainers and train in them but this time I wore the shoes I wear when I go out, which you will see from the video, it's quite stiff.

Warm up
   10 min walk
   mobility and activation drills

Workout
   Jump Squats @30kg 3 x 5
   Half Squats @100kg x 3, @150kg 3 x 7
      - since I get comfortable with the weght in a week every session I go deep until I feel my body cannot go any lower without it failing and going all the way down to the pin lol.
   Calf Raises @120kg x 5, 150kg 3 x 20
        - these can be painful for the bone that sticks out behind my neck either the bar is pressing on it or above it.
   Progressive depth pin squats 1 x pin 9, 1 x pin 11, 0 x pin 13
   RDL's 100kg x 3, 150kg x 2 x 7,6
         - I use tissue to help with the grip, but these tissues can come loose and unroll and drop the bar, so I can always feel when that happens, so this time the tissue ripped and I had to quickly place it on the pin. ordered some weightlifting straps.
        - also I don't feel tension in my hamstring or glutes when I do these for some reason. I can feel it more on my back. Maybe it's too easy for my hamstring but too hard for my back.

Note: also utilized the power plate for vibration massaging my back.

Cool down
   stretch overall legs
   10 min walk back

Comment:
The half squats felt differently then they appeared on the video, I felt I went down slowly and quite deep to half squat position but looking at the video I don't seem to go down that deep and descend quite fast for some reason. So my morale was low after viewing that but still moved on but after looking at it again, i'm sure if I continue with this weight I can get deeper. But not going to go as deep as the progressive depth squats.

My coach said that what adarq stated for the progressive depth is a good idea and will incorporate it.

EDIT:
Here is the video

<a href="http://www.youtube.com/watch?v=0Rl5um44gDQ" target="_blank">http://www.youtube.com/watch?v=0Rl5um44gDQ</a>

Criticize away? Please don't be too harsh  :P
« Last Edit: October 03, 2017, 01:39:37 pm by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1054 on: October 03, 2017, 12:35:51 pm »
+2
Date: 03/10/2017
Soreness: back - little pain above my tail and little my upper back
BW: 61.9kg

Condition: it was ok until I saw my video of the half squats, which after I had lost some motivation but still finished it off. I also brought the wrong shoes  :highfive: I usually take my trainers and train in them but this time I wore the shoes I wear when I go out, which you will see from the video, it's quite stiff.

Warm up
   10 min walk
   mobility and activation drills

Workout
   Jump Squats @30kg 3 x 5
   Half Squats @100kg x 3, @150kg 3 x 7
      - since I get comfortable with the weght in a week every session I go deep until I feel my body cannot go any lower without it failing and going all the way down to the pin lol.
   Calf Raises @120kg x 5, 150kg 3 x 20
        - these can be painful for the bone that sticks out behind my neck either the bar is pressing on it or above it.
   Progressive depth pin squats 1 x pin 9, 1 x pin 11, 0 x pin 13
   RDL's 100kg x 3, 150kg x 2 x 7,6
         - I use tissue to help with the grip, but these tissues can come loose and unroll and drop the bar, so I can always feel when that happens, so this time the tissue ripped and I had to quickly place it on the pin. ordered some weightlifting straps.
        - also I don't feel tension in my hamstring or glutes when I do these for some reason. I can feel it more on my back. Maybe it's too easy for my hamstring but too hard for my back.

Note: also utilized the power plate for vibration massaging my back.

Cool down
   stretch overall legs
   10 min walk back

Comment:
The half squats felt differently then they appeared on the video, I felt I went down slowly and quite deep to half squat position but looking at the video I don't seem to go down that deep and descend quite fast for some reason. So my morale was low after viewing that but still moved on but after looking at it again, i'm sure if I continue with this weight I can get deeper. But not going to go as deep as the progressive depth squats.

My coach said that what adarq stated for the progressive depth is a good idea and will incorporate it.

EDIT:
Here is the video

<a href="http://www.youtube.com/watch?v=0Rl5um44gDQ" target="_blank">http://www.youtube.com/watch?v=0Rl5um44gDQ</a>

Criticize away? Please don't be too harsh  :P

good thing you posted vid of your current squat style.. should have posted some vid alot sooner :D

those are definitely quarters, not half squats. So, quarters are fine at certain stages, but the way you're performing them seems like you should be lightening the load alot and hitting a true half. It also looks like you need to get more air in you before you descend.

Cool thing about what your coach said. IMHO, it looks like you have really stiff ankles & calves, which is one of the main reasons for your form, that's not really a bad thing necessarily .. though, you may benefit from some light mobility/stretching of the calves before you squat, after a solid warmup of course.

You're basically performing quarters how I would do them if I was incorporating them into a "peaking phase" of vert training, after going hard as F on half squats, but you're also using less hip than I would use. For example, look at 1:00 in this video:

https://www.youtube.com/watch?v=5WT32JUUwd8

It's a bit more hip than you're using .. still some knees going forward but, much more hip.

So IMHO, lighten the load alot and work on hitting true halves for a while.. the good thing is, if you improve your half, your quarters will fly up .. so don't worry about getting weaker or anything.

Plus you mainly sprint, need a bit more hip in your squatting. If all you did was jump, that squat form you are doing would probably be a bit more acceptable.

Also, record more videos.. Maybe you just had some bad sets, who knows. But the feedback provided by a video of yourself, is gold.

Just my 2 cents.

peace!!!

Final Phenom

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Re: A Journey to Running Fast and Jumping High
« Reply #1055 on: October 03, 2017, 12:38:04 pm »
+3
For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.

adarqui

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Re: A Journey to Running Fast and Jumping High
« Reply #1056 on: October 03, 2017, 12:43:36 pm »
+1
For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.

x2!

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1057 on: October 03, 2017, 01:38:24 pm »
+1
Thanks for the feedback.

regarding ankle mobility I place my feet facing towards a wall 3 inch away, elevate the front part and the back feet behind and I lunge down while keeping my heel in contact with the ground.

Most of my workouts are around that depth, so if I did another video I would probably use more hip but I don't think the depth will change. But I will lighten the load and fix it.

Using the image from the video as reference below:



Which pin would be considered true half? Pin 10?

As for the RDL, I bend my knees a little and keep the bar close to me and slide it down my quads and over my knees. 100kg is comfortable for me that I moved on to 120kg. But thanks for that advice, I focus on moving weight down but what you said makes sense, will try.

pc
« Last Edit: October 03, 2017, 02:01:10 pm by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1058 on: October 03, 2017, 04:17:51 pm »
0
My plan I had before this was to get 200kg at quarter squats, which i previously thought was half squats and then stay at 200kg and become comfortable until I can get to the actual real half squat.

But now I go light and just go from real half squat and go all the way up to 200kg.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #1059 on: October 04, 2017, 05:44:07 am »
+3
Forget the pins, its all about your body. A good rule i use for squats is 90 degrees knee angle. How deep the bar will be there depends on many things, your legs/torso lengths, your forward lean, how much your knees travel forward etc etc etc. Just try it with the bar on your back. Not empty because your back will be too straight. Not full because you won't be able to control it well.
Put , say 20kg on each side ( so total 60kg ), then do a few reps checking your knee angle, searching a nice depth. Try it with 80kg too. When you find it, try to set a mark somewhere so you can replicate it when doing work sets.
For example, i found that when i reach optimal half squat depth, the bar on the mirror is exactly at the same horizontal level with a fixed and distinct metal part of the squat rack.
Hope it helps.
woot

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1060 on: October 04, 2017, 07:28:35 am »
+1
Thanks, they used to have mirrors but now there are no mirrors in front of the rack. So i'm estimating based on how it feels.

Knee angle can change also depending on knee coming forward too, the more forward it becomes the less deeper you have to go to make it 90, so I guess I have to try and make it 90 without my knees travelling forward.

So Thursday will be experimenting stage to find correct half squat.

EDIT: Also I find it strange to why I am doing half squat, when I had problem in hip my coach said don't go full squat to avoid irritating the hip but go a little above parallel and then that changed to half squat and now I have cheated and moved up to quarter squat.  :uhhhfacepalm:
hard to not rush progression.

So I will squat where I am just above parallel squat and see how that feels based on my hips.
« Last Edit: October 04, 2017, 07:32:28 am by seifullaah73 »
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1061 on: October 05, 2017, 11:41:13 am »
+1
Date: 05/10/2017
Soreness: tail bone little sore
BW: 62.3kg

Condition: I had decided to do some personal work then went to the gym, with 1 hour to get familiar with half squats.

Warm up
   10 min walk to gym
   mobility and activation stretch
 
Workout
   jump squats @30kg 3 x 5
   half squats @60kg x 3, @100kg x 3, @140kg x 0 (legs tired)
   Calf raises @100kg x 3 x 20
   parallel squat - thigh parallel to ground @100kg x 3 reps - legs to shaky to go deeper
   RDL @60kg 2 x 7

Cool down
  stretch
  power plate for lower back
  10 min walk back

Comment
It was a nice day I had plenty of time, but used a majority of that for something important so I had 1hr to do my session. Did the warm ups and the jump squats without any problem. Then I tried to squat in front of a mirror, bodyweight, till my thigh was a little above parallel to the ground and that was pin 11. So I did what vag said, place 20kg on both sides and did half squats and I kinda used what finalphenom said about pushing hips back, but with the squats I focussed on moving my hips back and down trying to keep my shin perpendicular as possible and it was very easy and at 100kg meaning 40kg on both sides, it was also very comfortable and added another 20kg to both sides and my legs to tired to do it, so therefore I will start at 120kg and work my way up from there so all is not lost. When it came to the RDL, i did what finalphenom mentioned but it was still hurting my back, but I also realized that I just about hyper extend my back when I descend because of my previous fear of not wanting to wreck my back in the process, but this was actually causing pain to my back, so I decided to do it with back relaxed no tension but no over curving and pushed my hips back and I felt the stretch in my hamstring. So I will do 120kg half squats and record it to verify that it is half squat, it actually may be a bit lower than half but i'm fine with that. This will also help with making progress with the progressive depth squats.

Thanks to Adarq, Vag and Finalphenom for the awesome advice.  :highfive:

pc
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1062 on: October 07, 2017, 11:05:24 am »
0
Date: 07/10/2017
Soreness: none
BW: 62.6kg

Condition: wet floor, windy and track parts which had been repainted was wet and for some strange reason slippery more so than rain water, I tried a 3 point start with little effort and my feet slipped completely so I had to start from the middle and towards the slippery surface, less chance of slipping.

Warm up
   10 min walk
   sprint drills

Workout
   50m sprint @90% x 5 reps

Cool down
  stretch

Comment
It was an ok session, the first run felt very fast and good, the others they felt good but not as fast but probably technically more smoother.
Last run felt good.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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 #1063 on: October 10, 2017, 11:31:59 am »
0
Date: 10/10/2017
Soreness: back a little
BW: 62.8kg

Condition: nice normal day, plenty of time.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   counter movement jump @40kg 3 x 5
   BSS @15kg x 5, @30kg dumbells 3 x 7
   Calf Raises @120kg 3 x 20
   Partial squats from atg to just below parallel @empty bar x 15, 40kg 2 x 15
   RDL @80kg 3 x 7

Cool down
   stretch
   10 min walk back

Comment
It was a nice day, I decided to go a little heavy on counter movement jumps as I stop after every jump/rep, then the dreaded exercise BSS, 30kg was not hard but so tiring when finished each set, my forearms sore. After I finished BSS I was feeling a little light headed but not dizzy, I decided to do 120kg calf raises to be safe. The partial squats were interesting I set the safety pin to atg, and when I went down to atg there is a muscle or tendon which gets tight at the bottom until I hear a click and it's comfortable, the depth felt awkward as I haven't been at this depth's before but I added 10kg plates to make it challenging, which it did but not struggle. The RDL's feeling better and feel it in the hamstring and glutes, just have to avoid tightening and hyperextending my back.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
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

acole14

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Re: A Journey to Running Fast and Jumping High
« Reply #1064 on: October 11, 2017, 07:50:12 pm »
0
When you say "BSS @30kg dumbells 3 x 7", do you mean 30kgs combined weight (2x15kg dumbbells) or one 30kg DB in each hand? You should film those as well.