Author Topic: The PR's/PB's, videos, pictures, and daily achievements thread  (Read 172271 times)

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seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #915 on: December 17, 2019, 04:48:34 pm »
+2
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:
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/

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #916 on: December 17, 2019, 07:04:32 pm »
+2
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:

good work!

how speedy are they? stay safe with those.

pc!

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #917 on: December 18, 2019, 04:18:51 am »
0
Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 :personal-record:

good work!

how speedy are they? stay safe with those.

pc!

Around 2 - 3 seconds between reps
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/

LBSS

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #918 on: December 18, 2019, 05:25:55 am »
+3
Around 2 - 3 seconds between reps

i think he's asking how quickly you lifted the weight, not how long you rested for. regardless, more than 2x bw for reps is good work. although from your description it sounds like form was a bit all over the place and, as adarq said, be careful with that.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #919 on: December 18, 2019, 02:15:00 pm »
+1
Around 2 - 3 seconds between reps

i think he's asking how quickly you lifted the weight, not how long you rested for. regardless, more than 2x bw for reps is good work. although from your description it sounds like form was a bit all over the place and, as adarq said, be careful with that.

Oh. It came up at an average speed, not easy and not difficult. probably around 6/10 in difficulty on first rep.
My form wasn't that bad, it's just that I wanted my quads to do the lifting instead of my hamstring with the straight leg deadlift.
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: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #920 on: January 26, 2020, 09:36:59 am »
+2
FORM PR FTW  :personal-record:



The acceleration bounds really help open up the hips and get the knee higher.

EDIT: Well that was short lived. This is Cue 4, Cue 5, the cue I decided to go with is not as good but it will do, I hope.

But this is the only good thing about it, the rest is rubbish. ranting because of failed experiment. but I know cue 5 is faster but if I can tweak cue 4 by pushing off explosively and quickly off each step rather than aiming for distance and running slow, then that would be good and could get a good time. but don't have time, I need to start my weighted vest workout, which was supposed to start on January.

I will do cue 5 and add that to it if I can. but because I am running fast with cue 5, it's not easy to think explode off each step.

RANT OFF
« Last Edit: January 26, 2020, 03:56:25 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/

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #921 on: January 26, 2020, 08:59:27 pm »
+1
looking good in that still frame. :headbang: :ibrunning:

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #922 on: September 14, 2021, 02:43:22 pm »
+3
Back in the gym and a PR on the first day.
 :personal-record: :personal-record::headbang:

I always had a problem doing squats, it was either the hips, the back I just could not mechanically do them until today.

my best squat PB was 70Kg in 2013 without pin, I failed at 80kg but today I managed 1 rep of 90kg parallel back squats on a pin. Legs were fried and failed at 100kg.

Squats were soo comfortable and no hip or back problem. Long term goal is 2xBW but main focus will be on box squats, the parallel back squats is for GPP.

I hope to go gym 1 day a week, then home explosive workout 1 day and speed work 1 to 2 times a week.
« Last Edit: September 14, 2021, 02:45:54 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/

adarqui

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #923 on: September 14, 2021, 09:57:31 pm »
+1
Back in the gym and a PR on the first day.
 :personal-record: :personal-record::headbang:

I always had a problem doing squats, it was either the hips, the back I just could not mechanically do them until today.

my best squat PB was 70Kg in 2013 without pin, I failed at 80kg but today I managed 1 rep of 90kg parallel back squats on a pin. Legs were fried and failed at 100kg.

Squats were soo comfortable and no hip or back problem. Long term goal is 2xBW but main focus will be on box squats, the parallel back squats is for GPP.

I hope to go gym 1 day a week, then home explosive workout 1 day and speed work 1 to 2 times a week.

damn that's nuts lol. congrats! and i guess you don't need a normal frequency with them, so maybe take it slower and hit them once a week or once every 2 weeks etc. dno. that works well for some people believe it or not.

pc!

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #924 on: September 15, 2021, 05:22:24 am »
+1
Back in the gym and a PR on the first day.
 :personal-record: :personal-record::headbang:

I always had a problem doing squats, it was either the hips, the back I just could not mechanically do them until today.

my best squat PB was 70Kg in 2013 without pin, I failed at 80kg but today I managed 1 rep of 90kg parallel back squats on a pin. Legs were fried and failed at 100kg.

Squats were soo comfortable and no hip or back problem. Long term goal is 2xBW but main focus will be on box squats, the parallel back squats is for GPP.

I hope to go gym 1 day a week, then home explosive workout 1 day and speed work 1 to 2 times a week.

damn that's nuts lol. congrats! and i guess you don't need a normal frequency with them, so maybe take it slower and hit them once a week or once every 2 weeks etc. dno. that works well for some people believe it or not.

pc!

Yep true. Don't want to injure my hips again. I will use prob box squats as the main lift and test frequently every 2 weeks my back squat low reps like today.

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/

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #925 on: November 16, 2021, 05:43:51 pm »
+3
Big progress on deep squat form, it's at about parallel.
Bar moves a little off straight path, but no good morning squats. 70kg.

Looks comfortably easy but the deep muscles used when in the hole were struggling while other muscles found it easy.

<a href="http://www.youtube.com/watch?v=5hGlY9MJRzw" target="_blank">http://www.youtube.com/watch?v=5hGlY9MJRzw</a>
« Last Edit: November 16, 2021, 05:45:41 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/

LBSS

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #926 on: November 17, 2021, 08:56:39 am »
+3
looks pretty good man!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #927 on: November 17, 2021, 01:45:29 pm »
0
looks pretty good man!

Thanks  :highfive:
Need to fix the bar path a little but after that, the goal is 2x BW.
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: The PR's/PB's, videos, pictures, and daily achievements thread
« Reply #928 on: December 07, 2021, 05:26:42 pm »
0
Managed a single leg rdl with rear leg 2 steps back on the floor for balance. Got 100kg x 3 comfortable on left leg but right leg slight struggle and sprained my hamstring behind the upper knee.  :uhhhfacepalm: but left hamstring is fine.

I did 2 sets, 1st set I felt it behind the knee and on second set a little more painful but could complete 3 reps but 3rd set I took 10kg and couldn't even do 1,it was those pain that just gradually becomes more painful over time. Will see how it feels tomorrow.

Applying heat and will see how it goes Thursday.
But since sprinting is strong eccentric hamstring strength I won't be able to do that till it heals.
« Last Edit: December 07, 2021, 05:29:34 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/