Adarq.org

Gym work 99 (groin injury)

Chinups: 11 old age , 7, 3 (crazy how much they drop off)
Single leg leg press: 60x10, 110x10, 110x15, 110x15
Leg press: 110x20, 110x40 (crazy glute soreness after the set)
V-grip seated pulls to chest: 100x7
Smith machine calf raises: barx10, 40x10 (will not do them anymore because it's hard to rack it back)
Seated calf raises: 50x10, 50x10
Ab wheel rollouts: 10, 10
Barbell twists: empty bar x 10, empty bar x 10 (each leg)
Back supported straight leg raises: 10, 10
Triceps pulldowns: 5 small pins + 1 large pin x 15, 5 small pins + 2 large pins x 15

Workout time: 21:10-22:05
Workout duration: 55m
Bodyweight in the morning: 89.1 kg (+0.6 kg)
Exhaustion level: 8/10

Comments: Old age in the chinups with 11, despite not doing any for the last two months or so. I did a 40 rep set in the leg press and got crazy glute soreness and not much quad soreness, I think my quads just don't really "fire" that well and the range of motion is limited in each rep, the press doesn't travel that much up and down (I'm limiting the movement to the point where my heels would raise from the platform). Leg raises were good and so were the ab wheel rollouts. Triceps pulldowns sucked, as usual.

Plyo workout 1 (groin injury):

Dynamic warmup
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30m runs: 4, at 50%, groin injury substantially limited me
Pogos (forward and backward): 2x20m (good)
Low hurdle hops: 4x3 (very bad form)
Low hurdle hops (single leg) 4x3 (at some point, my leg collapsed under me)
Broad jumps: tried, but they were all under 2m, which is saying something

Workout time: 14:50-15:30
Workout duration: 40m
Bodyweight in the morning: 88.0 kg
Exhaustion level: 7/10

Comments: Felt the weakest and unexplosive ever. I was severely limited by my left adductor/hip flexor - couldn't run, landings were painful and at some point my leg collapsed on a landing, since I couldn't fire that area quick and strong enough. I couldn't sprint at all, it wasn't a possible movement, only "run". All the ground contacts felt weak and lack any kind of explosive isometric ability. The broad jumps weren't even 2 meters long, as I couldn't really "jump". I wonder if this is just because of the injury or old age catching up to me.

Interesting idea. My legs just aren't "alive", but probably the adductor/hip flexor thing plays an important role. Even without it, though, my landing is forward when I do consecutive hurdle jumps, even if they are 8 inches tall. I look at the ground to see where I land/not to step on them, which affects my movement. I do the same when I try to jump - I need to see where the ground is when I plant. So there are issues like these which sabotage me. I don't know how people jump looking at the rim - how do you know where the ground is?

I think the biggest benefit for me would be to start doing consecutive hurdle jumps and bounds, when and if my injury goes away. So far there's still pain there so I can't really be explosive right now.