Adarq.org

Date: 10/03/2019
Soreness: none that sticks out legs a little

Condition: Worst session ever OMG. I saw the weather was little sunny and dry, so I decided to bring my light running shoes, I go outside and it is windy like crazy. I drive to the gym and see grey clouds, I come out and it starts to light patter rain. So I ditch the light shoes in the car. Go to track for warm up, windy and light rain. I start workout mild shower rain but not big droplets, then after it stops and then it hails and then it rains again while the wind still being crazy through and still is now.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch via front to back kicks
   quad stretch
   single leg glute bridge
   hip thrusts
   single leg hip drive via feet strap @35kg - 7 reps with last rep hold
   slow to explosive reverse lunge 5kg dumbbell in each hand
   box jumps with 5kg dumbbells - 31"box - each hand 5 reps, on 4th rep I hit my left knee on the dumbbell i was holding-pain bearable but annoyed it happened
   single leg jump on 31 inch box - I can jump and lift my knee and place my foot on it but not high enough to push my self up.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 1 x 20m
   alternating high knee drills x 1 x 30m
   Sprint start to 1 step

Workout
   3 x 10m sprints - all of them my feet slipped back cause of wet track and rain

   2 x 30m sprints - a little better since I decided to run against the wind

   1 x 50m sprints

   At this point morale low, wind and rain and even hail at one point hitting my face and it was very windy I just went in.

Gym workout
   31 inch box jumps

   1 foot on box and perform step ups - one of the reps the ecentric part when coming down I stepped on the outside edge of my foot and rolled my ankle but luckily I dropped to the floor to avoid putting my body weight on it, prob not good idea to continue with ankle mobility drills - ankle rotations.
      - 2 x 5 each leg

   Kettle bell swings 12kg - 1 x 10

Cool down
   stretch
   walk back

Comment
Such an annoying, demoralizing session due to weather and I had just under 2 hours and all that ruined by weather. Sprints were good except for the slips and even when I decided to not explode out just come out and accelerate, still slipped. Windy af. did 1 set 50m and just couldn't continue and had 30 minutes left before gym closes. So being annoyed and then you start doing crazy stuff as routine is ruined and therefore nearly hurt myself with the high box step ups.

My Journey to Squatting is back on, my back felt great, I try not to do a wide stance as my hips can't stand it at low depths so it is kinda shoulder width maybe a tiny bit wider. But I am happy, I can go lower but it will be atg.

Weight is 40kg, slowly by slowly up the weight but only when I can do 10 reps comfortably. my main lifts to improve are box squats and partial squats, this will be just to improve flexibility and slowly lift heavier.

<a href="http://www.youtube.com/watch?v=GZ6b2H4o3ac" target="_blank">http://www.youtube.com/watch?v=GZ6b2H4o3ac</a>

Date: 19/03/2019
Soreness: glutes, back a little

Condition: Arrived at 11:30am to the gym. It was nice and warm. The gym was a little empty, finished the workout at 2:30pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   hamstring seated
   quad stretch lunge
   glute bridges w/ leg on box (single each leg and then double leg)
   single leg hip thrusts on bench x 5 with 5 sec pause at bottom and top to get illiopsoas stretched
   high knee single leg holds with thigh strap 2 x 20,10 seconds
   back stretch front and back

Pre-workout treadmill run
   treadmill sprints 15% incline 23km/h
      - 4-5 second without holding
      - 3 second without holding
      - finish with 5 second of running holding - not to drain myself and get light headed like last time

Workout
   Box Squats - I place weight plate on bench - but 10kg plate was used so I used a 15kg plate, which is 1 inch thicker.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 7 @140kg
      - 1 x 3 @140kg with the original 10kg plate 1 inch lower, struggled on last rep

   Walking with 20kg hanging between leg 2 laps for 20m

   Single leg calf raises on leg press
      - 1 x 5 @70kg
      - 3 x 10 @110kg

   Back Extensions
      - 1 x 10 @bw /w 30 second hold on last rep
      - 1 x 10 @15kg plates /w 30 second hold on last rep

   Prayer Break / Yoga

   Stiff legged deadlifts
      - 1 x 5 @20kg bar
      - 1 x 5 @60kg bar
      - 1 x 5 @100kg bar
      - 3 x 7,6.5,5 @120kg
      - 1 x 20 @60kg

   Shoulder press front and side
      - 2 x 7 front and back each @15kg dumbbells in each hand
   
   Cable core rotations
      - 2 x 10 each side @20kg - pulling towards my left side weaker than pulling towards my right side, but not a lot of difference in effort.

Cool down
   stretch
   walk back
   vibrations
   peanut tennis ball roll on back - more knots in mid/upper thoracic muscles

Comment
It was a good session, the box squats at 1 inch increase was so much easier less painfull on the lower back even at 140kg, the pain was only when walking back and doing 2 reps and then it's no pain at all, and the pain on the first few reps was easily 3/10 so not painful but you can feel the pain. Then I did the last rep on the lower box, which the back was same not much pain, but it was more struggle for my leg muscles and could only manage 3 reps. so I will stick to 1 inch thicker plate until a weight I will stop at and then switch there as not much difference. the rest were good work. deadlifts tiring as heck especially when you lift and then you put back on the floor and then repeat. good anyways. no back problems there.

Date: 23/03/2019
Soreness: quads, hamstring

Condition: It was a really nice sunny day, with a little bit of wind. A good day to run. I even took my light shoes out, but it was a sled session too, so since I recorded my 30m sprints, I was expecting more. maybe the sled session and warm up was too much. The shoes felt a little narrow, like the mid of my big toe was in but everything after outwards was tight and walking with it I felt there was support more on the outside than the inside of the balls of my feet.

Warm up
   ankle mobility
   calf stretches dynamic
   walking calf raise
   hamstring stretch lying down dynamic
   quad stretch walking
   quad stretch on edge of bench
   glute bridge on bench single and double leg
   leaning knee drives with cable @30kg
   standing upright knee drives with cable @30kg
   back stretch front and back
   cable core rotations just to stretch back x 3 reps

Plyometrics/warm up
   reverse lunge to explosive concentric movement x 3 each side @5kg dumbbells in each hand
   single leg 25" box jumps x 3 each leg
   30" box jumps x 5

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 30m
   Alternating high knee drills x 30m
   Sprint starts to 1 step x 3
   iliopsoas stretch

Workout
   2 x 10m heavy sled runs @44kg
       
   2 x 10m sled runs @10kg

   2 x 10m sprints/accelerations

   2 x 30m sled runs @10kg

   2 x 30m sprints /w light 3-4 ounch shoes
      - recorded this and the result was disappointing, will discuss at end of post as I recorded it myself so had to put it near finish line.

Cool down
   stretch
   walk back

Comment
It was an amazing day, which led to an amazing session and then disappointing results. The sleds felt amazing especially when doing non loaded sprints after. 30 mins left to do 30m sled sprints, so last do unloaded runs I had 2-3 mins rest. the run felt really fast and amazing, but looking at the video, the timing was really bad. As if the light shoes had no effect or that I have been running really slow all this time, but looking at slow motion you can see my feet rotate, I land on the outside of my feet and then my feet rolls inwards. you can see this at 2:00 min.
The time I got from the run was average 4.35.
The reason for the bad time can be because of the sled workout, or maybe because of the energy and time I took just to get into position before sprinting out or because of the shoes. I also ran the second time with 2-3 mins rest, which felt really good too, but the camera ran out of space and only recorded my just walking to the start line. 

Judge for yourselves.
<a href="http://www.youtube.com/watch?v=JIlt38nsiII" target="_blank">http://www.youtube.com/watch?v=JIlt38nsiII</a>

Date: 26/03/2019
Soreness: entire glutesphere, quads, hamstring, hips and lower back a little tight

Condition: Nice warm day. Came in a little later then I wanted, but managed to finish right on the closing time, 11:45am to 2:30am, with 30 min break between. Also as I entered gym crowded with the disability group, which is nice to see, so I warmed up where I found space, they were there before so they left before I started my workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   quad stretch lunge
   hamstring seated stretch
   quad on edge of bench stretch
   glute bridge on edge of box - single and double
   high knee hip holds /w thigh strap @50kg
   back stretch - front and back

Pre-Workout Treadmill run
   23km/h run @15% incline
      - 4, 2 seconds without holding

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

   Walking with plate hanging between legs 30kg
      - 2 laps of gym

   Step ups (box is high enough to make my knee 90 degrees)
      - 2 x 5 each leg @holding 15kg dumbbells in each hand

   Back extension
      - 1 x 10 /w 10 second hold on last rep bw
      - 1 x 10 /w 10 second hold on last rep holding 15kg plate near face

   Prayer break

   Single leg calf raises on edge of plate
      - 3 x 10 @60kg

   Romanian Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 5 @80kg
      - 1 x 7 @100kg
      - 2 x 7 @110kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 7,5 @45kg

   Cable core rotations
      - 2 x 10 each side @20kg

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Cool down
   stretch
   walk back
   hot water bottle for my back muscles
   tennis ball rolling the knots

Comment
It was a good session, the box was at the height of near partial squats but a little lower height. It was comfortable and not that struggle but pain just by unracking, but pain disappears once I have sat down and start the workout, so will do another session before going up to 160kg. The romanian deadlift was easy at 100kg so upped it to 110kg, which just right. Rest were ok. I used to be very skinny, but since the sprint video and today, I am seeing my body gaining shape nicely.   

Sorry to deflate you a bit but I think that 30m was somewhere around ~5sec. I downloaded your video and counted frames from when your rear foot leaves the ground to when your torso crosses the line (your shadow helps here). I got 144 frames / 29 frames per second video --> 4.96sec. Is your video 29fps? That could be an error that explains the difference. But I think it's important to know more precisely what times you're running atm, to instruct your approach a bit better. A 5sec 30m isn't too bad, by the way, and actually makes a bit more sense - that's probably around 13sec 100m (a 4.0-4.2sec 30m would be ~11.5sec 100m for a runner with good speed endurance as well). Just don't be hoping for a <3.9sec 30m when you're fresh - this would be world class (see here for some outrageous 30m times for elite TJ-ers).

(I didn't get back to you on the super-heavy sled pulls - I need to do more research on it.)

Also, these two entries don't go well together:

Quote from: seifullaah73 on March 26, 2019, 02:01:06 pm

   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

Quote from: seifullaah73 on March 26, 2019, 02:01:06 pm

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Unless you're exaggerating, 'crazy painful' sounds very....bad to me. I know I've been posting about this a lot here, but if my back and hips were hurting from three reps at 50kgs proper depth, I would be staying the hell away from anything over 100kgs. In fact, you probably should warm up with full-depth, light weight and see how your back is going first, before trying the box squats. AELS. Ask yourself why you need box squats right now.

It's not only hope but also faith. This is what helped me come out from lock up even when lawyers had given up. This is what keeps me motivated. It may sound silly but it's a psychological thing that I hold on to. 

I used wondershare film editor and I check the time stamp from the time my rear foot leaves the floor at 1:32.00 and 1:36.15 where my shadow passes the line. wouldn't make it a 4.15 seconds. The fps is 29.97.

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

EDIT: The time stamp I was using is in the format 00:00.00 and the last 2 zeros go up to 24 for every second. so I am confused.

EDIT2: 4.6 seconds by adding a timer in the video.

I use Quicktime player for timing: it's free, it gives you a frame number, and you can easily toggle back and forth between frames. So long as you know your fps, you can get decently accurate times.

Quote from: seifullaah73 on March 27, 2019, 08:09:03 am

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

Ok, maybe try to describe things as precisely as possible because otherwise you might get inaccurate feedback. It sounds like working on your squat mobility would be handy. This is a great routine.

Will try quick time.
EDIT: Tried it and much better than video editing a video with a timer. thanks
It said my time was 4.5 seconds

In regards to squats, the hardest thing to describe is how it feels inside the body, pain can be interpreted different ways and hard to explain. But I feel mobility may an issue, but I will try again and explain it as accurately as possible to my best ability.

EDIT: Just did what you said and tried the squats as a warm up and 40kg no pain and comfortable but after unracking left hip a little tight as that's the one I injured some time back, but good during the workout. I then did 50kg and WOW, no back pain, this stretch is really good especially where you raise your arms to the air, at atg I can't rotate that far so I come a little bit higher so I can rotate it and feel that click in my spine, normal in spine mobility work. Comfortable going down and going up. But what tends to happen i.e. if I was to go heavier the lower I go the tighter my back becomes, at about 90 degrees pain starts and increases the lower I go and so does hips and then on the way back the pain is just constant but hip increases as hip is working more than the back on the way up.

But thanks for that tip.