Author Topic: A Journey to Running Fast and Jumping High  (Read 572204 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #105 on: November 09, 2012, 07:41:21 am »
0
Date: 9/11/12

BW: 139 lbs
CNS: 7/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 25kg, 2 x 7-8 55kg
  Squats 1 x 20 x 50kg
  Calf Raises 2 x 8 x 55kg
  Calf Raises 1 x 20 x 50kg
  RDL 1 x 7 x 55kg (the rugby team again took over the squat racks)
  Pull Ups 8, 6
  Dips 12, 11
  Hanging leg raises x 10 x 1 set
  Arm Swings 6kg 1 x 20, 1 x 10 slow, 10 fast

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Had to make sure i got there early, i saw the rugby team were about to arrive so did 1 set of RDL's before i left. since i only lifted once a week for the previous 2 weeks, this might have made the 55kg seem harder than it should have been because i was sick after the first day of workout.
Pull ups getting better, i try do them fast. Did some hanging leg raises. Came back home and saw i was already 3 minutes late to class, i went there and nobody was there i checked email and the lecturer said he won't be in today  :pissed: and next week so i can take my time next week.

Workout Rating: 8/10
« Last Edit: November 12, 2012, 12:05:20 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #106 on: November 12, 2012, 12:02:41 pm »
0
Date: 12/11/12

BW: 138 lbs
CNS: 7/10

Soreness: low back, hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 45kg (i wanted to do 25kg, but i accidentally put 20kg on both sides, 3 x 7-8 55kg (wrong form so did more, will explain in the             
  comment section)
 
  Calf Raises 2 x 8 x 55kg
  RDL 2 x 6 x 55kg  (still finding grip difficult)
  Pull Ups 8, 5
  Dips 13, 8
  Arm Swings 6kg 20 each slow, 10 each fast after x 2 sets

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Firstly I have to talk about what happened with my squat, during the warm up i planned on progressing the warm up, empty, 25kg then 55kg, but accidentally went empty, 45kg, 25kg (i realized my mistake), 55kg, back to the main point when i was doing the squats i thought i was going parallel but when i simulated it without bar in front of mirror i was only going about 3/4 of the way.

This way

            \
             \
              \
             _\
  _---'''''''
  \
__\

And not this way (parallel)


          \
           \
            \
  .---,,,__\  <-Hip crease in line with knee)
  \
__\

So that is a problem, so i decided to try again but go lower than i usually do at the same weight, more struggle but was able to complete 6 reps.
So i am thinking should i start from low weight and do deeper squats or carry on with same weight. I was thinking do a progressive increase in load for one workout until i reach a weight i fail at and keep working at it until i get to my current weight going that low (55kg).
I also missed out the 20 rep as i can imagine how brutal and hard it would be for me to get the 20 reps.

My back is sore and my hip flexor muscle was sore when i went deep. But i think when i did try go deep i was able to get my thighs parallel to ground and not my hip crease in line with my knees. So my lower back is a bit sore.

I will have to ice it. The other exercises were ok as they were not as hard as the squat. Now the RDL another problem for me because when i was about 1 years old, my finger got cut on the door, like a piece of my finger was on the floor and after a while, miraculously a nail still grew from that point and instead of going up goes around the broken finger and is perpendicular to a normal nail, like below, its my little finger btw.

normal finger

Nail
\/
|/''''|
||    | <- Finger
||    |
My finger
 
   ,...._ <- Nail
  ||'''''\
  ||     | <- Finger

So when i lift bar for RDL, my fingers wrap around, my little finger doesn't wrap round is only 3/4 around and since the nail is facing towards the bar, the bar has the rough texture, i can feel when it gets heavier my little finger gives way first as the bar trys to pull on my nail, so i am left with 3 fingers and thumb.
So i dropped the bar back on the rack when i was at 4th rep because of my little finger.

I thought i was going to be able to get only lower body work done today but managed to get all the workout done.
 :headbang:

Workout Rating: 8/10
« Last Edit: November 12, 2012, 12:07:57 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 #107 on: November 12, 2012, 11:01:03 pm »
0
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

Try a mixed grip with the RDLs (one hand over and one under) if you're having problems (although, the little finger really doesn't do much for me grip-wise, my grip is basically the same with or without it for bar exercises).



seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #108 on: November 13, 2012, 05:17:17 am »
0
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Quote
Try a mixed grip with the RDLs (one hand over and one under) if you're having problems (although, the little finger really doesn't do much for me grip-wise, my grip is basically the same with or without it for bar exercises).

will try, but might have to leave my little finger out so it doesn't get grinded by the bar.

thanks

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 #109 on: November 13, 2012, 07:10:44 pm »
0
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Well, the 20 repper should be hard as fuck (the last time I did it, with a max squat of maybe around 155kgs at the time, I did 100kgs for 20 reps and it was brutal, barely finished). There's no way I could do 20 reps by just dropping off 5 kilos from my 8-rep max (prob 120kgs).

If you're having problems telling if you're hitting below parallel, a cue I use is that when you feel your calves and hamstrings making contact, then you are probably past parallel depth. My advice is that you have a session where you just try and get as deep as possible with low weight so you know what hitting ATG depth feels like. Then you'll have a better idea when you start your work sets. Also, improve your squat flexibility by doing deep squat sit holds and stretch your adductors and hip flexors before you go too crazy. One mistake I made was not being flexible enough in the RoM of the full squat before doing it at high-frequency.

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #110 on: November 13, 2012, 07:33:54 pm »
0
So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Well, the 20 repper should be hard as fuck (the last time I did it, with a max squat of maybe around 155kgs at the time, I did 100kgs for 20 reps and it was brutal, barely finished). There's no way I could do 20 reps by just dropping off 5 kilos from my 8-rep max (prob 120kgs).

If you're having problems telling if you're hitting below parallel, a cue I use is that when you feel your calves and hamstrings making contact, then you are probably past parallel depth. My advice is that you have a session where you just try and get as deep as possible with low weight so you know what hitting ATG depth feels like. Then you'll have a better idea when you start your work sets. Also, improve your squat flexibility by doing deep squat sit holds and stretch your adductors and hip flexors before you go too crazy. One mistake I made was not being flexible enough in the RoM of the full squat before doing it at high-frequency.

I guess i was cheating that's why it wasn't that hard as i was only maybe do half squats but when i go very deep i struggle to do 6 reps at a deep stance and that is just about parallel so i can imagine how hard 20 reps would be.

i found a stretch in stronglifts website a hip flexor stretch where you place your hands under your feet squat all the way down lift each hand up towards the sky alternatively and leaving your hands under your feet you come up and then back down and repeat.

i would always do warm up sets by going deep its just when it gets heavy my body doesn't want to go that low any more as it fears it won't have enough strength getting back up.

i think its a mentality thing as well that i'm scared that i will be stuck at the bottom, so have to overcome that barrier as well.

i will try what you said, thanks for the advice mate

peace
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 #111 on: November 16, 2012, 06:42:23 am »
0
Date: 16/11/12

BW: 64 kgs
CNS: 8/10

Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
   olympic squats (due to the depth) 1 x 6 x empty,  1 x 6 x 20kg,  1 x 7 x 30kg, 1 x 6 x 40kg,  3 x 6-7 x 50kg (this is the weight i struggle with but am able to complete my reps)
   calf raises 1 x 10 x 50kg

Stretches:
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Today's main purpose was to find my 5rm in the squat because previously i wasn't squatting the correct depth so this i had to fix that, I made a mark on the mirror, which was a bit accurate but it made me go slightly beyond parallel. So was kinda tricky to find a good spot on the mirror to come face to face with and know i am parallel. It was a cross hair which i place on my forehead when looking at the mirror.

The 50kg squat was very difficult but i managed to pull through, this is the weight where i would go down and when going up my body would try to lean forward to lift the weight but i would push my neck against the bar to keep it straight. There was one rep where i lowered to parallel until i dropped because of muscle fatigue below parallel and had to muster enough force to get me back up. Hard to stay upright with a heavy weight, I'm suprised how so many can do it with weights at 200lbs.  :headbang:

Tried to camera my self using phone with no assistance, had 3-4 tries which failed so they were 4 sets of 3 reps. But am satisfied with the depth. Only when i get tired i see that even though i get low enough my butt doesn't seem to get low enough, this makes me thing that my body starts to cheat and lower the torso forward to get the mark on my forehead on the mirror when my hips are just a little above parallel.

Had to add calf raises i love doing them and definitely easier than the squat. Finally got a recording the second rep was rubbish but first rep was good i think.

Workout Rating: 7/10
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 #112 on: November 17, 2012, 01:38:39 am »
0
Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

 :uhcomeon:

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #113 on: November 17, 2012, 04:16:38 am »
0
Soreness: lower back (occurs when going low in squat), core (don't know why, must be the protein shake), hip flexor muscle

 :uhcomeon:

I don't know what it was, i just had a pain in my stomach, thinking when i drank the protein shake, i must have been full or something.
i don't know why i had a pain in my stomach.
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 #114 on: November 25, 2012, 06:52:36 pm »
0
Date: 25/11/12 (long time)

BW: 140 lbs  (like this weight)
CNS: 8/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Box Jumps with dumbell, 12inch and 16inch; estimate: 10 reps x 2 box x 6kg db, 10 reps x 2 box x 8kg db
  Squats 1 x 8 (empty bar), 1 x 8 20kg, 1 x 8 x 30kg, 2 x 12 x 40kg
  Squat ATG 1 x 1 rep x 40kg (just for fun)
  Calf Raises 2 x 12 x 40kg
  RDL 2 x 7 x 40kg (no rugby players as i went there at 1pm)
  Pull Ups 8
  Dips 10
 
Cool Down:
  30 min walk back to uni

Stretches: 
   Cool down overall body stretches
 
Comment:
As i went to the lockers outside the changing room, all were taken, so had to use lockers in the changing room aka nude room  :pissed:  :ninja:, disgusting, but what was worse that a guy straight from the shower, towel over his shoulders, naked went up to this guy on the same bench as me but in the corner 2 metre away, in front, nude,  telling him he was in front of his locker, i guess he got the bad seat, lol. No shame nowadays these people. So left went to the gym, all squat racks taken, decided to do tke using leg press but the seat is wierdly shaped when i lower the weight towards me and puts pain in my lower back i don't know why, so LEG PRESS BAD FOR YOUR LOW BACK. I decided to do some explosive training got some dumbbells and did box jumps, they were more like tables then boxes. did it with 6 and 8 kg dumbbells. on both medium and above medium tables. Then the squat racks were free so went on. Did proper low depth to parallel and felt comfortable and hit 12 reps on 40kg. It felt controlled and my glutes even were killing when i sat so that was good lol.
btw i decided to wear the black trainers as they close to lifting shoes a bit elevated on the heel. But when doing calf raises it is difficult so did calf raises with my socks. When placing bar down for deadlift i decided to do ATG squats where i go down with muscle restriction and reach bottom and push out, not that difficult to come up and felt good and then all the way down to place bar on the lower part of the rack which sticks out , which i had to go right down sit on my heels, and place bar down and duck underneath and get up and caused this strange little painful lump on the top part of the left ab muscle near the part of the rib where they meet, strange, don't know why. Did RDL's, good form on second and third set i think i did. Then time was running out so did pull ups 8 reps and with only a few seconds rest did dips of 10 reps after and was finished. Went back to the changing room and suprise suprise; well not really, some nude dudes, lol. Got my stuff and left. I would like all my squat at any weight no matter how heavy to be as comfortable as the squats at 40kg.

Workout Rating: 9/10 (a very good workout)
« Last Edit: November 25, 2012, 06:54:18 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #115 on: November 30, 2012, 08:04:05 pm »
0
Date: 30/11/12

BW: 64.2kg
CNS: 8/10

Soreness: legs

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1x8 empty bar, 1x8 20,30,40kg, 2 x 12 x 45kg.
  calf raises 1 x 12
  RDL 1 x 6 (alternate grips felt comfortable first time)

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Came late so had less time. My body trying to cheat again, by leaning forward to show it is parallel when i know i am just leaning forward but i can't go any lower. I decided to try bring the grip closer to my shoulders and squat. went down and when getting up almost lost balance but my feet stepped back to keep my in balance. So the problem is back.

Workout Rating: 5/10
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 #116 on: December 02, 2012, 07:54:01 pm »
0
Date: 2/12/12

BW: 140 lbs
CNS: 8/10

Soreness: lower legs, slight upper body

Warm Up:
  Activation and Mobility Drills
  30 min walk to gym
  TKE using Leg Curl Machine

Workout:
  3 x 10kg box jumps
  Squats 1 x empty, 1 x 8 x 20kg, 1 x 8 x 40kg, 2 x 12 x 45kg
  Calf Raises 2 x 12 x 45kg
  RDL 2 x 8 x 45kg
  Pull ups 6, 8 (first set doing pull ups on squat rack, which bar on rack, so bar got in the way)
  Dips 12, 10

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
The workout went excellent, squat racks are occupied on sundays so gives me a chance to do box jumps, which is jump specific and with 10kg dumbells, this gave me an idea that i can do 10kg dumbell full atg pistol squats, i have strength to do it without dumbell 10 reps all the way down. this can maybe help my squat more, don't know, regarding the squat before i had this problem that my body would lean forward when i can't go any lower, so i decided to split my legs a bit wider than shoulder stance, as before it was shoulder width or a bit less, so that was hard to go deep, but wider stance, helped a lot, that doing squats was nice and comfortable and after i was able to do 3 reps of atg 45kg and still felt could do more but stopped. Calf raises in socks, as i wear the trainer which the base is stiff, so i have to take it off and do it in my socks. The alternate grip, did not feel like last session. Heavy but maintained good form. Pull ups was good, i think i have improved my max to a bit more than 8 and dips easy at 12 reps and 10 reps. Lets see how it goes at 50kg, my struggle weight, the nemesis of my 5RM.

Workout Rating: 9/10
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 #117 on: December 04, 2012, 04:23:42 pm »
0
Date: 4/12/12

BW: n/a
CNS: 8/10

Soreness: core (tired)

Warm Up:
  30 min walk to track
  2 x 400m jog
 
 
Workout:
  small steps followed by jog x 2
  high knee paw back steps then jog x 2
  5 x squats, followed by straight leg paw backs then jog x 2
  10 x lunges x straight leg with alternating high knee each leg followed by jog x 2
  same as above but lunge backwards

  pyramid tempo work
  3 x 200m 45sec rest between sets
  2 x 300m 60 sec rest in between
  1 x 400m preceded with walk 200, jog 100m, walk 100m then run 400m
  4 x 100m random rest rate some 15s rest and some less than 10s.
 
  5 x 25 workout (25 situps, 25 pushups, 25 squats, 25 tricep dips, 0 squat thrusts (they didn't do them)
 
Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Finally registered with the track, will have to go tuesday and thursday  :uhhhfacepalm:, so tiring, but will have to force myself. the track is icy and it was cold but warmed well. the pyramid tempo was running what i stated in my exercise and then after do 5 exercise of 25 reps. It was cold that after dips i was rubbing my hands i felt a shock in my hands coming from the veins on my wrist.

Workout Rating: 7/10
Fatigue: 8/10 (especially with my blocked nose due to allergy which made recovery hard.)
« Last Edit: December 07, 2012, 07:15:50 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/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #118 on: December 07, 2012, 07:25:24 pm »
0
Date: 07/12/12
BW: 63.7kg
CNS: 5/10

Soreness: mid upper back, lower right back, glutes and legs before now a little

Warm Up:
  30 min walk to gym 
 
Workout:
  Olympic Squats 1 x empty 6 reps, 8 reps of 20kg, 40kg, 2 x 12 x 50kg (good form but the last 2 reps was a struggle)
  calf raises 2 x 12

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
I went to sleep at 1 pm coz i ate late, than i had to wake up at 6pm get ready, ended up waking at 6.20pm and leaving home at 8.20am, i arrived at 8:45 got to work straight away as i had to leave at 9:25 to make in time for my lecture. I didn't realize how much less sleep would affect like it did today. i didn't feel tired but when squatting 45kg was nice and easy 50kg was struggle made sure good form, my glute was very very sore during the last few reps. i had time for calf raises and go.

So i got a plan that maybe the box jumps with dumbells can help as they did on sunday and made 45kg look comfortable or maybe because i rested well that day.
so my plan is that every time i achieve a weight a factor of 50 like, 50, 100, 150.

everytime i add 50kg on the weight, i will add a variation, i will start adding box jumps and then when i reach 100kg i will probably start adding single leg atg pistol squats with dumbbells and move on to front squats and then bulgarian split squats or whatever i think of at that time. hopefully this can help make the bar i lift comfortable and less of a struggle.

Workout Rating: 7/10
Fatigue: 7/10 (from the 12 rep squats)
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 #119 on: December 10, 2012, 12:44:10 pm »
0
Date: 09/12/12

BW: 64.3 kgs
CNS: 8/10

Soreness: Glutes, quads mostly above the knee, top of the glutes where it joins with the hip flexors and the lower back.

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
    10 kg dumbbell box jumps above knee height.
    Oly Squats empty, 8 reps x 20kg, 8 reps x 40kg, 2 x 12 x 45kg, 1 x 12 x 50kg
    Calf Raises w/o shoes 2 x 12 x 50kg
    RDL 2 x 8 x 50kg
    Pull Ups 10  :personal-record:, 8  :personal-record:
    Dips 14, 11

Stretches:
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Yesterday was a good day, when i went to the gym, hoping the rest i got could help my squats, i did box jumps to help with my squats as i have reached 50kg, also not knowingly thinking there was 50kg on the bar when there was 45kg i did 2 sets of 12 reps and realized so i have to do 12 reps 1 set of 50kg. Moved on to the calf raises without shoes, as they are stiff, RDL's were good hit the p-chain nicely. Felt strong in the pull ups increasing my PR to 10. Dips was a bit tiring because of the pull ups. All in all a good day, had to stay up all night, without any sleep to finish my programming assignment. making some progress.

Rating: 8/10
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/