Author Topic: A Journey to Running Fast and Jumping High  (Read 97658 times)

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seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1545 on: November 13, 2019, 01:03:36 pm »
+1
Date: 12/11/2019
Soreness: none

Condition: I got to the gym late at 5:30pm and somehow managed to finish at 7:20pm, after doing all the exercises at the desired sets except for the core, which I did one.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   sitting on floor hamstring stretch
   single and double leg glute stretch
   high knee hip holds while on balls of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squat
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg - comfortably easy, ready for 140kg, might attempt single reps for 150kg

   Calf raises
      - 3 x 12 @130kg

   Back extension at 45 degrees
      - 1 x 3 @60kg
      - 3 x 5 @80kg

   Power snatch, high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg

   Leaning over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - last 2 reps were leg assisted

   AB rollouts
      - 2 x 10

Cool down
   stretch
   walk back

Comment
It was an alright session, next week I plan to switch to deadlifts to work on quad strength at extreme ROM for the acceleration and drive phase of the sprint. Squats were comfortably easy. Back extension was comfortable to do complete 5 reps.
-------------------------------------------------------------
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 #1546 on: November 14, 2019, 06:34:48 pm »
+2
Date: 14/11/2019
Soreness: glutes and legs

Condition: Got to the gym at 5:15 pm and managed to have 15 minutes to do core stuff, with plenty time to spare after, so good quick session. Finished at 7:15 pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad bench stretch
   sitting hamstring stretch
   single leg glute bridges and double leg on bench
   high knee on balls of feet hold with kettlebell on feet x 20 seconds
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @130kg
      - Note: Comfortable and easy, didn't have to suck in air for each rep

   Calf Raises
      - 2 x 12 @130kg

   Barbell pogo hops - for ankle stiffness
      - 2 x 10 @20kg - experimenting best way to do this

   Back extensions
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @80kg
      - Note: Will switch to deadlifts next week, also this makes my forearms really sore after

   Power snatch high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg
      - 2 x 3 @40kg - difficult as I have wide grip, difficult to bring it overhead but can bring it to nose level

   Bent over rows
      - 1 x 5 @40kg
      - 2 x 5 @70kg

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

   Kneeling crunches
      - 1 x 4 @35kg
      - 2 x 12 @70kg

   Lying knee raises
      - 2 x 10 @20kg

   Cable rotations
      - 1 x 5 @20kg
      - 1 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
It was an ok session, pogo hops to experiment way to further strengthen my calfs where I don't need to increase weight but use gravity, improve ankle stiffness. Squats were easy. Will switch to deadlifts. rest were ok.
   
-------------------------------------------------------------
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 #1547 on: November 16, 2019, 12:56:55 pm »
+1
Date: 16/11/2019
Soreness: quads, hamstring, glutes - entire upper leg was sore and fatigued

Condition: It was wet and cold, slippery track making it hard to explode out as hard as I want, which I can tell as when I run and am at drive phase I am running at a normal speed but then as soon as I become upright, I accelerate considerably faster, which means I didn't accelerate fast enough. Today was a speed band session. Speed bands are very unique compared to sled work, they had resistance to hip flexion but also over speed training for hip extension, which is exactly what you want for running. Elastic bands are cool, which mimic tendon elasticity and training with the bands transfers the strength and explosiveness to the tendon themselves, such as the hips.

Warm up
   ankle mobility
   calf stretch
   calf walks with weights and without weight
   quad stretch
   quad stretch walks
   hamstring stretch - kicks and sitting
   glute bridges single and double leg
   high knee kettlebell lifts - cable being used
   back stretch
   leaning high knee drills cable was free
   straight leg hip extension standing
   box jumps 35 inches with dumbbell 5kg in each hand held near chest

Track warm up - since i'm using bands - it's like a workout
   put bands on - strong green and light red
   A walk high knees x 2 x 10m
   A skip high knees x 2 x 20m
   A run with only green bands x 2 x 20m
   Alternating high knee drills - green only - 1 x 30m
   Sprint starts - 1 step and 2 step - green only - aim is distance not quickness in getting out

Workout
   10m Sprints - green band x 2
   10m sprints without band x 1
   30m sprints with red band x 2
   30m sprints without band
   50m sprints without band

   leaning high knee drills alternating knees with red and green band 2 x 10 each leg
   on the floor in push up position and doing alternating high knee but it was rubbish as floor slipper so no grip x 1
   leg cycles - as fast as I can without losing form - 2 x 10 each leg with green band

Cool down
   streth
   walk back

Comment
It was a nice session, despite cold and wet conditions. The 30m sprints with the band felt good, could feel the speed of the legs coming down due to elastic bands pulling down and my feet cycling downwards at the same time. but legs became fatigue that you don't really feel the effect of the bands once you remove it. This will help in improving stride length but also hip strength and ROM of my legs at the drive phase.
-------------------------------------------------------------
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 #1548 on: November 19, 2019, 06:49:45 pm »
+1
Date: 19/11/2019
Soreness: quads a little and glutes but nothing major

Condition: It was freezing outside. got to the gym at 5:30pm and made it out by 7:20pm.

Warm up
   ankle mobility
   calf stretch for mobility
   sitting hamstring stretch
   bench quad stretch
   sitting on floor hamstring stretch
   single leg glute bridges and double leg - on box
   high knee hip holds on balls of feet
   back stretch

Workout
   Jumping switching lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 0 @140kg - it wasn't that heavy, I just gave up trying, wrong mentality
      - 3 x 3 @140kg - much better changed mentality to control heavy weight

   Calf Raises
      - 2 x 12 @140kg

   Barbell Pogo hops
      - 1 x 10 @20kg
      - 2 x 15 @40kg

   Speed Deadlifts
      - 1 x 4 @20kg
      - 2 x 5 @60kg

   Power snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - high pulls

   Bent over rows with dumbbell
      - 1 x 4 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

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

   Cable kneeling crunches
      - 2 x 12 @75kg
 
   Lying high knees
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 2 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
Alright session. experimental on the deadlifts. But it was ok. failed on first set squat wrong mentality but it wasn't that difficult just a little tough.
-------------------------------------------------------------
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 #1549 on: November 21, 2019, 06:42:16 pm »
+2
Date: 21/11/2019
Soreness: low back only when i lean over

Condition: It was cold outside and the gym was practically empty, only 1 user. Got to the gym 5:15pm and finished at 7:20pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch bench and floor
   quad stretch on edge of bench
   single and double leg glute bridges
   high knee holds with cable thigh strap of 45kg x 20 seconds each leg, lifted without assistance
   back stretch
   squat stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg each hand
      - 2 x 5 each leg @16kg each hand
      - Note: need to improve my balance and coordination and control

   Half Squats
      - 1 x 3 @40kg - with a little jump at the top of the squat from the momentum of going up
      - 1 x 3 @100kg - with jump at top of squat
      - 3 x 5 @140kg - comfortably strong - had to tense core hard and get angry not directed at anyone just make the angry face to contract core and body as much as I can

   Calf raises
      - 2 x 12 @140kg
   
   Barbell pogo hops
      - 1 x 3 @20kg
      - 1 x 10 @40kg
      - 2 x 15 @60kg

   Speed deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @100kg - easy but painful for my broken little finger, felt like my nail was being tugged at.

   High hang hip snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - it looks like I have been doing it wrong, before I wouldn't load the hip but after watching the video on the beast section of snatch I loaded the hips by leaning forward and pushing hips forward and then snatching the weight driving bar forward with hips and up, catched the 40kg but bent arms and dropped it. but happy about that.

   bent over rows with dumbbell
      - 1 x 4 each hand @17.5kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - felt strong first few reps

   kneeling cable crunches
      - 1 x 5 @40kg
      - 2 x 12 @75kg

   lying knee raises
      - 2 x 10 @20kg

   side bends with dumbbell
      - 2 x 7 each side @30kg dumbbell

Cool down
   stretch
   walk back

Comment
it was a good session, got some good lifts, hopefully sore lower back is not due to the jump in the half squat or the pogo hops, just fatigue from deadlifts, which was easy with slight lift of hip first but after both chest and hips coming up together.
-------------------------------------------------------------
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 #1550 on: November 23, 2019, 12:38:28 pm »
+1
Date: 23/11/2019
Soreness: glutes sore a little

Condition: Rain, rain and more rain. It was raining when I got there and it was gradually getting faster as the training proceeded. Got to the gym at 10:45am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks with and without weight of 8kg kettlebells in each hand
   hamstring stretch sitting and swinging
   quad stretch bench and walking
   single and double leg glute bridges
   leaning knee drive hold and reps x 5 @30kg - wanted to do something light
   leg cycle with the paw back loaded using cable - need to find a name for this - resisted paw backs i guess
   back stretch

Track workout
   Band workout
      - 2 x A walks with red and green band
      - 1 x A skips green band only
      - 2 x A runs with green band
      - 1 x alternating high knee x 2 drills - so basically do high knee twice then alternate but accidentally did 3 times, felt awkward as it was ruining my mental method of doing once but managed at the end. need to remember to do 2 only.
 
   Sprint starts to 1 step x 2 - without band and forgot to do 2 steps

   10m sprints with green band x 2
   10m sprints without band x 1
   
   30m sprints with red band x 2
   30m sprints without band x 2

   50m sprints without band x 1
   200m sprints without band x 1 - decided to do this from the 100m start line and then finish at the end of the curve, started at 60% effort as I only rested 2 minutes after the last run and was still a little tired but I just wanted to do a 200m run and time was running out, so did 60% at the start and was gradually increasing till I got in the bend I accelerated with 85% effort. so started at 60% finished the 100m at 70% and then ran the bend faster at 85%. glutes get a good workout. feel the burn.

   went inside gym
   
   standing fast alternating high knee - sprinting on the spot with green and red band x 2

   on all 4's and kick one leg back with red and green band x 2

   some jumps

Cool down
   stretch
   walk back

Comment
Besides the rain sidelining any explosive elements to my run, the runs felt good, i like the snap back of the bands when running and when i run without it legs are slower in snapping back but when I put effort into driving leg into ground then it feels better but no where near band snap back. time ran out and still rained and I finished.
   
-------------------------------------------------------------
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 #1551 on: November 28, 2019, 04:44:47 pm »
0
Date: 28/11/2019
Soreness: upper back a little, glutes fatigued but not that sore

Condition: Raining all night and got to the gym at 5:15 pm later then I would have liked. Biceps were sore at the beginning after doing the jumping lunges holding the weight. Also squats were not comfortable just moderately difficult maybe because I did core work yesterday ab rollout, which hurt my abs like crazy on the first rep so maybe that led to fatigue core and therefore couldn't use it in my squats when i breath and tighten my core.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single and double leg glute bridge
   high knee lift and hold @50kg cable attached to thigh strap
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @17.5kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg

   Calf raises
      - 2 x 12 @140kg

   Pogo jumps/ankle hops with barbell
      - 1 x 5 @20kg
      - 2 x 15 @60kg

   Deadlifts - normal for quad work
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 5 @120kg

   High Hang power snatch
      - 1 x 3 @20kg
      - 2 x 5 @40kg - managed to catch it but bent arm, more improvement on hip explosive power to get the bar higher.

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

   bent over rows with dumbbell
      - 1 x 5 each hand @17.5kg
      - 2 x 5 each hand @32.5kg

   Barbell core roll outs
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I wasn't feeling that strong, slightly a little weaker. Squats were a little difficult but not too difficult to finish but last rep is always most difficult but not grinding difficult. the rest were good too. I also do jumps after every heavy squats with some rest before and they feel good obviously and it helps improve my verts. But today didn't feel bouncy in my jumps.
-------------------------------------------------------------
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 #1552 on: November 30, 2019, 01:35:12 pm »
0
Date: 30/11/2019
Soreness: shins a little, glutes and hamstring/quads

Condition: it was cold, track was wet, one of the starts I did was really low and it felt good but I slipped and stumbled, so even though it felt good low, it probably was too low to get max efficiency.

Warm up
   ankle mobility
   calf walk stretch with weight and without weight
   slight weighted pogo jumps
   leg swings for hamstring
   sitting hamstring stretch - hamstring were tight
   single and double leg glute bridge
   high knee hip holds with 8kg kettlebell - lancests calf stretch
   cable leg pawing with 20kg weight cable

Workout
   A walk x 2 x 10m - red and green band
   A skip x 2 x 20m (its more of a rapid switch and hop twice on each leg) x green band
   A run x 2 x 30m - green band
   Alternating double high knee x 2 x 30m
   A sprint starts 1 and 2 steps
   
   10m sprints x 2 - green band
   10m sprints x 1 - without band
   30m sprints x 2 - red band
   30m sprints x 2 - without band
   50m sprints x 1 - slow run from the finish 150m - to make 200m

   leaning alternating knee drills med speed - green and red band - 10 each leg
   leg cycle - green and red band - 2 x 10 each leg

Cool down
   stretch
   walk back
   ab rollout 1 x 10 at home - abs painful when doing them

Comment
It was not a good session, it was cold, the runs felt ok but not explosive, not effect after the bands only you can lift knees high with little effort which you can't feel in your runs, so I guess the runs shouldn't feel much different after the bands are removed. Wet track all day and i'm starting to think that maybe it will effect my sprint start form.
   
-------------------------------------------------------------
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 #1553 on: December 03, 2019, 04:16:59 pm »
+2
Date: 03/12/2019
Soreness: glutes are fatigued and upper back muscle sore

Condition: Got to the gym at 5pm, which is earlier than normal times, so I get 2hrs 15min in the gym. Gym was literally empty with only 1 person, who was just using a mat.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch on bench and floor single leg
   quad stretch
   single and double leg glute bridges on bench
   high knee lifts and hold while on balls of foot @8kg kettlebell
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg
      Notes: It was comfortable but my glutes were shaky before the last rep but still managed and gutes fatigued, so will see how thursday goes, if the same then will do the same next week. shouldn't think progress is in the increasing weights but also in getting used to heavy weight till it gets comfortably easy.

   Calf raises
      - 1 x 3 @100kg
      - 2 x 12 @140kg

   Pogo Hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3,3 @140kg - comfortably slightly difficult - suprised, doing low reps to ease into the weight. but I should be able to bump it up to 7 reps next time I do it.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg - managed to do it, last part was slight shoulder press
      - 1 x 3 @60kg - failed to get it high, wide grips but also heavy so will have to go up to 50kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @35kg - hand injured when i hurt it at college and you shake your hand after you hit it but my hand hit the edge of the metal table when I was shaking my hand and bruised back of my hand.

   leaning dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand - did 2 variations normal side and also backward tricep extension but also pushing elbows back.

   Cork screw leg raises
      - 2 x 5 each side

   Lower ab work
      - 2 x 10

   ab roll outs
      - 1 x 12 using barbell

Cool down
   stretch
   walk back

Comment
Good session. squats was comfortable but not enough to proceed to 150kg. Deadlifts were surprisingly comfortable. rest were normal.
-------------------------------------------------------------
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 #1554 on: December 05, 2019, 04:29:49 pm »
0
Date: 05/12/2019
Soreness: glutes, part where glute meets lower back, hamstring slightly

Condition: I got to the gym at 5:15pm, later then I would like. It was not a good session, it was really a struggle. Deadlift from tuesday had fatigued my glutes and they had not recovered properly for todays session and the reason for the poor performance today. Didn't even get a proper upper body session let alone core work

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   single and double leg glute bridges
   high knee holds with kettlebell on end of feet
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @8kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7,55 @140kg
         - 1st set failed on the 5th rep so took 1 plate off from each side placed it on the rack and added the weight back on and completed 3 reps
         - 2nd set 5 reps completed
         - 3rd set failed on 4th rep, re-racked it and did 3 reps again
         - Note: every time I unracked i could feel it in my left hip as glutes were not fully recovered.
 
   Calf raises
      - 2 x 12 @140kg

   Pogo hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - tough and glutes too exhausted so not as comfortable as tuesday but still doable.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 1 x 3 @50kg - weight a little too heavy as I do wide grip it is difficult to hold the weight.

   Bent over dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 5 @8kg dumbbells in each hand

   Shoulder press dumbbells
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 5 each side @15kg dumbbells in each hand

   Time ran out

Cool down
   stretch
   walk back

Comment
Horrible session, glutes too fatigued from Tuesday for me to get a good workout. This slowed me down and I didn't get to do a proper core and upper body, but I gave priority to lower body rather then cutting sets short. 
   
-------------------------------------------------------------
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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1555 on: December 05, 2019, 04:34:44 pm »
+3
IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc




seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1556 on: December 06, 2019, 01:24:21 pm »
0
IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc

Thanks for the advice.  :highfive:
Will try that.
-------------------------------------------------------------
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/

CoolColJ

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Re: A Journey to Running Fast and Jumping High
« Reply #1557 on: December 06, 2019, 08:51:10 pm »
+2
I would go from fast to slow

so jumps, pogos, snatches, squat, deadlifts


seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #1558 on: December 10, 2019, 04:32:16 pm »
+1
Date: 10/12/2019
Soreness: Glutes, obliques a little

Condition: It was raining quite a bit. Got to the gym at 5:15pm and finished at 7:25pm.
Sidenote: My body is bulking without me wanting, lot of fat accumulating around the love handles area when I am doing the same thing I have been doing and am getting fat not in the belly area. hopefully landmines can help reduce the love handles.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single leg hamstring stretch
   single and double leg glute bridges
   high knee holds on ball of feet with 12kg kettlebell on foot of high knee
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 10 @bw
      - 1 x 6 @8kg dumbbells in each hand
      - 2 x 10 @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   High Hang Snatch
      - 1 x 4 @20kg
      - 1 x 3 @50kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg - failed 6th rep on first set so I stuck with 5 reps

   Calf Raises
      - 2 x 12 @140kg

   Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg

   Bent over dumbbell rows each hand
      - 1 x 5 @12.5kg
      - 2 x 5 @30kg dumbbell

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

   Landmines
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Barbell core rollouts
      - 2 x 12

Cool down
   stretch
   walk back

Comment
Good session despite failing the squats. So I will keep on doing 5 reps till I can do it comfortably easily that I will move on to 7 reps the following week. I am growing love handles, which doesn't look appealing and need to get rid of them. Other workouts were OK. I don't think the order of fast to slow changed any thing but will leave it as I get more energy for the snatch.
-------------------------------------------------------------
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 #1559 on: December 12, 2019, 04:04:11 pm »
0
Date: 12/12/2019
Soreness: glutes, bone above glutes part of back above the tail bone, calves

Condition: Got to the gym at around 5:00pm, which is a good time but still didn't have enough time for last core exercises. finished at 7:25pm. A good tough workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   sitting hamstring stretch
   single and double leg glute bridge
   high knee on balls of foot with kettebell of 12kg on raised foot x 20 sec each leg
   squat and back stretch

Workout
   Jumping switching lunges
      - 1 x 6 total @bw
      - 1 x 6 total @8kg dumbbells in each hand
      - 2 x 10 total @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   Light high hang snatch
      - 1 x 3 @25kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - comfortably challenging

   Calf raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg

   Standing hip thrusts - high hang hip snatch but just the thrusting
      - 1 x 5 @100kg - heavy because of the wide grip and also wide grip is not wide enough as bar comes down to my thighs

   High hang hip snatch pulls
      - 1 x 3 @60kg

   Bent over rows with dumbbell
      - 1 x 5 @15kg dumbbell
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 4 @20kg
      - 2 x 5 @40kg

   Land mines for obliques
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Ab rollouts using barbell with 80kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Good session. slowly making my way towards a 100kg high hang snatch. Deadlift was a PB since it was a speed deadlift with less then 1 second rest between reps until the last one where i purposely do my best on the last one so takes a few  seconds to get ready for lifting.   
   
-------------------------------------------------------------
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/