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- run 53:33, 10.33 km
lot of threes. pretty cold, about 39/4 degrees.

- stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by FP on Today at 07:11:48 pm »
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right lower back muscle twinge on the last rep of 80kg low bar
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Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.

Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.

For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.
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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.
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Tuesday 8th December 2021

Feel tight and achey all over
Posterior chain and hips still feel hammered

Felt weak today. Energy dropped halfway through the workout

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Waking mobility work and upper body stretches

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general mobility drills
40% ROM sissy squats x 30
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg

Calf raise ISO -
on step -  at neutral 4x30secs
Sissy squat/Peterson step up hybrid ISO - leg at 60-80 degree knee angle, 3 inch step pushing down at 70% effort - 4x 30 secs

BBall ball control and dribbling drills - 12 mins
stationary stuff


Tendon health+rehab -  fasted -  Upper 1, day 2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight with shoes - 88.5kg

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis



rotating sets - 2-3 mins rest

A) Single Leg glute bridge - hold at top - 3x10

Not anywhere close to failure. Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.
Certainly feels more hamstring dominant when doing these compared to the right

B) Side plank with leg abduction - against 20 inch bench  3x 30secs each side

C) Bench - grip 2.5 inches from smooth area - 20kg x15, 40kg x10, 60kg x8, 70kgx5, 80kg x3
1) 85kg x7 @ RPE 8.5
3) 3 sec eccentric - 75kg x 8 @ RPE 9 (+2 reps)
4) 6 secs down, 2 secs up - 60kg x8 @ RPE 9 (-1 rep)

11 days since I last benched, feels a bit weaker.
None of sets felt "comfortable" like previous sessions

D) High angle rows - 20kg x12, 40kg x10, 60kg x10, 70kg x5
deadlifted off the floor -
80kg x10@ RPE 8 (+2 reps )
80kg x10 @ RPE 9
80kg x8 @ RPE 8

Did something right leg inner thigh/hip area last session, because deadlifting up the weight before each set felt uncomfortable there
Probably related to the right lower back thing



A) Push ups
deficit - on dumbbell handles - feet elevated 20 inches - BW x 18 @ RPE 8 (+3 reps)
Close grip triangle pushup - BW x 15 @ RPE 7

C) Inverted row - using bench press height bar, feet on 20 inch bench, bench press grip width - BW x12 reps @ RPE 8 (+2 reps)
feet on floor - BW x15 @ RPE 8

B) Dumbbell curl - 15lbs x12, 25lbs 2x10 @ RPE 7
decided not to go up to 30lbs, biceps too tired by now



B) Ivanko super gripper - 92lbs x10
left hand - 101lbs x8, 92lbs 2x10 @RPE 8
right hand- 101lbs x8, 92lbs 2x10@ RPE 7

Sharapova band cuff/trap/serratus exercise - light Rogue mind band - 3x 3 trips up/down wall
LU raises - controlled - 1.25kg plate x10, 2.5kg 2x13 @ RPE 7

Band pull aparts
High to low, palms up - Jump stretch light band 2x15 @ RPE 7

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stretch



6 hours later

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 3x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on Today at 03:46:12 am »
Thanks and thanks! Feels good to progress.

6 December

SS1a : PUSHUPS : 8x20 / 4x15 @ BW
SS1b : BENT ROWS : 8x20 / 4x15 @ 25kg
SS1 info : 12 rounds

Same sets/reps again but after a long time i enjoyed the workout and made some small progress in form/breaks strictness.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on December 06, 2021, 10:18:59 am »
Monday 6th December 2021

Lower body and lower back still feeling hammered
Achilles insertion feel significantly better upon walking and when walking around cold.

Rested again today, as I am doing high angle barbell rows next session, so want my lower back and posterior chain in a better state
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Waking mobility work and upper body stretches

Calf raise ISO -
single leg - on floor, just above - 1x30secs
on stairs -  at neutral 4x30secs

Sissy squat ISO - single leg at 45-60 degree knee angle - 4x 30 secs

Did the above in the morning, midday and evening - at least 6 hours apart

Noticeable improvement by evening in my tendons
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on December 06, 2021, 09:40:08 am »
welcome to saucony squad, and belated congrats on the race result! huge progress.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on December 06, 2021, 03:51:51 am »
4 December

'Speed fomr' run.

4K warmup
Sprint 8 x 400m / 3.5 mins walking rest
2K cool down

Target pace for the 400s is 4:02
I got 4:00 3:57 4:01 4:02 3:57 4:04 3:58 3:46

Awesome, felt so fast, and run was done with over 90% humidity!

This was my first run in my new Saucony endorphin speed 2s :


This shoe is out of this world. By far the best shoe i have ever run in. Because of the plate and because of it's built.
The plate is a sensation, it is whole new sport running in them, I could never imagine that so much pop/spring can exist. And it s not even carbon. Damn we should have had those in the jumping days.
The build is also incredible. Shoe is light, breathable, very well cushioned but also insanely fast. The nylon plate is just perfectly balanced, you feel it, you have to push to bend it and get more pop back but id doesn't take effort like i read for carbon ones. Ride is stable,cushioned, yet firm and insanely springy/fast. A perfect all rounder, no brainer #1 choice of everything i have worn so far, for all spectrum of runs, from easy runs to races.
Only 2 cons : They are not fitted for slow runs. They can take them, but you can't go slow in them. That pop in every step just propels you, it is impossible to keep it slow, you end up minding to break all the time. Also, as noted in the reviews, the traction on wet is trash. Even on humidity-caused moist areas i would slip. On dry though they are awesome. Weird.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on December 05, 2021, 07:49:57 pm »
Got a pair of these heading my way... an impulse purchase... not sure if I will keep em yet...
Basically a less white version of the Romaleos 4 SE I returned :)
Although this Romaleos 4 AMP is also a limited special edition.
In a smaller size, hoping this will reduce the heel slip and make the toe box feel more responsive and less numb



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