Adarq.org

Date: 03/02/2018
Soreness: none
BW: 65kg
Injury: hip minor

Condition: Technical Speed Session, it was raining, which was annoying so my motivation was low my determination was up to try the toe drag, which after I tried felt like I was all over the place. Hips pained a little less but felt tight instead of pain during each run, one of those feelings that if you push it pass the tightness then comes the pain.

Warm up
   a few min walk to gym
   activation and mobility drills
   forward and backward leg kicks for hip mobility
   
   used cable attached to belt and just go through the toe drag start in slow motion

   sprint drills

   sprint starts with focus on toe drag x 5-7
      - Note: This felt really awkward because instead of just exploding out of the start and running, I had to explode out but make each stride my toe dragged on he floor, ofc some missed the drag, but my technique just felt really shit and all over the place, my arms here and there as my sole attention was make my feet drag. So not sure if I did it right.

Workout
    4 x 50m sprints 90+% intensity

       - 2nd run felt good and I accelerated like alot when down 30m, which was unexpected.

Cool down   
   stretch
   walk back

Comment
Was looking forward to this session and to try the toe drag but after attempting it, It just felt awkward and my technique felt like it was all over the place. Also when I sprint I always try and keep my feet dorsiflexed so once I push off the back foot its plantar flex and when I am bring that back foot back forward it goes to dorsiflexion position to paw the ground, but this since I was trying to drag my toes on the ground, which once, I dug a little to deep and got off balance, but this time I was in plantar flexion a little longer as I was trying to drag it on the ground. But after the runs felt 'meh' nothing special expect for in the second run at around 30m I was accelerating, which was strange and good. But other runs felt normal.

it shouldn't mess with your shoes that much to do it on a track a few times per week.

Ok thanks.

At first it will prob be a little tricky but once I get into the pattern I guess it should start to become easier because I will be focusing on sprint start technique and try to make the toe drag when sprinting out but will see this saturday how it works out. Looking forward to it.

A video would be helpful if you got any. If not then it's no problem I will figure it out.

I can probably also do some resisted sprint starts so the resistance will make my sprint start correct and I just focus on dragging my toes.

Date: 30/01/2018
Soreness: low back muscles doms today, glutes and quads
BW: 65.3kg  I've never weighed this much in my life, it's strange how it fluctuates
Injury: hip injury still there but not doing anything to it but it still lingers

Condition: it was a nice warm day, I felt good today, I wore my flat trainers to help with the squats rather than barefoot. I had 1 1/2hr. Avoided jump squats because it always bothers my lower back, which has been sore, so doing jump squats where weight is put on the spine, which down the chain there is a weak link, all pressure will go to that weak link, the weak link being the pain, not anything wrong with my spine.  So it was just a pure basic raw workout

Warm up
   10 min walk to gym
   mobility and activation drills
   hip distraction band workout
   seated iliopsoas stretch

Workout
   Squats Pin Partials
      1 x 3 @60kg
      1 x 3 @100kg
      2 x 7 @120kg
     
      Note: The more weight I squat the more further my bw goes making it a chase to 2xbw lol.

    Calf Raises
       2 x 20 @120kg - very easy to do them in my flats.

    Romanian Deadlifts
       1 x 5 @90kg
       2 x 7 @110kg

Cool down
    stretches
    10 min walk back

Comment
It was a nice workout, 120kg felt comfortable/ challenging but not grinding or anything, which is at pin 12, which I have never done more than 1 reps.
The assessment I had a couple months ago was not succesful as they said in the written assessment they wanted more detail than I had already written, so that was a fail. But now I got job offer in Saudi, so that will be challenging but it would great to go abroad and learn about the new culture. So yeah there's that.
But a good workout in the end.

Canelo vs Gennady Finalized for May 5th. Man that took long. They both wanted it yet still picky over fine details. There won't be rematch like first match because they want to win and not do rematch but if ggg wins then they want rematch.

It took from september/october till now to agree to the rematch. But at last it's finally here.

http://www.boxingscene.com/canelo-vs-golovkin-rematch-finalized-5-hbo-ppv--124754

Arum on board to match up linares with lomachenko.

Date: 27/01/2018
Soreness: both hips, calves
BW: 63.6kg
Injury: Hip injury stable but sore when pushed

Condition: it was windy and cold and slight mist or a bit bigger size rain.  Stethoscope breathing (ears and nose blocked) gets worse and louder the more tired I get.

Warm up
   10 min walk
   activation and mobility drills
   hip distraction band workout
   sprint drills

Workout
    5 x 50m sprints @90%
       - 1st Run: Felt alright, not good and not bad

       - 2nd run: felt better and fast and felt light on my foot like i was gliding

       - 3rd Run: start was a little bad as I came out a bit too low causing me to slowing down after coming out of the block and then having to accelerate again.

        - 4th Run: much better fatigued at around 45m but held it to the end

        - 5th Run: good run emphasized to come out a bit higher, good acceleration till the end.

Cool down
     10 min walk back

Comment
it was a good session even though the wind was blowing in all directions. Might need to add in some sprint starts as warm up not 100% intensity but just to get correct position and angle when I am out, which helps with the actual sprints. Just need to develop the muscle memory. Also after every run especially the first one, the hip was sore when halfway through the sprint around 3/10 but not enough to make me stop, it was basically pushed to the point of where it pains but not enough to do any damage to the muscle. But it got better the more runs I did.
Still sore now so just let it recover. I don't think it will be a good idea to run in the new shoes, as it is lighter then I will feel lighter and therefore my hip contraction/extension would be quicker and that's what usually injures my hip at this stage of the recovery.

I just saw this being live streamed on youtube by showtime of upcoming fights. It also shows fights that have already happened this year.

<a href="http://www.youtube.com/watch?v=7hRdEx5zqKg" target="_blank">http://www.youtube.com/watch?v=7hRdEx5zqKg</a>

Date: 23/01/2018
Soreness: hips a little, back a little
BW: 10st 02.2lbs
Injury: Hip still slightly injured as it is hanging on there so making sure not to annoy it 

Condition: wet and sloppy grass to walk through to get to the track, it was nice inside the gym as in temperature. The workout went well and learnt a valuable lesson in embracing the core and how it relates to squat strength.

Warm up
    Mobility/Activation Stretch/Drills
       - Ankle
       - Calves
       - Hamstring
       - Glutes
       - HipFlexors
       - Quads
       - Lower and Upper Back
 
    Hip Distraction band work
    Seated Iliopsoas stretch
    back vibration for lower back

Workout
    Squat Jumps
      - 2 x 5 @40kg
     
      - Comment: I decided to do 2 because my lower back still a little sore at a specific spot, doing the jumps put pressure on it when jumping because of the weight of bar's effect on my spine when on my shoulders.

    Partial Pin Squats
      - 1 x 5 @60kg : It felt good and for some reason felt heavy don't know if it's cos of my back or hips, but I managed
      - 1 x 3 @80kg : felt good
      - 1 x 3 @100kg : the power of bracing the hips
     
     - 2 x 5,7 @110kg : it felt good a bit messy in terms of when ascending from the pin i was off balance a little backwards that the bar hit the column behind me (part of the rack) but not hard just as I was going up I was walking back to try and keep bar balance and hit the back but in second set it happened first 3 reps and the rest is smooth, sort of, sailing to 7.
     
      - Comment: An important thing I learned from today was that last session I breathed in but never embraced my core, I always forgot a lot of cues, but put my back in hyperextension and therefore put weight on my lower back and therefore pain and not being able to lift as much. But this time I embraced my core hard I could do it comfortably, the more harder I embraced my core the more powerful my squats felt.   

      Calf Raises
        - 2 x 20 @120kg
       
       - Comment: Having the weight on the back put pressure on my lower back because it was a little sore and slightly weak among the entire spine chain so this was expected but it was not very painful and once I start going on my toes and descending the pain goes.

      Romanian Deadlift
        - 1 x 5 @20kg
        - 2 x 7 @100kg
       
        - Comment: 100kg was suprisingly easier then I thought it would be because it didn't put pressure on that sore spot in my lower back, so it was quite comfortable, of course heavy when holding it, but not so heavy when doing the movement.

Cool down
    stretch carefully
    10 min walk back

Supplement
    - Protein, creatine, nesquick strawberry, milk mixture

Comment
It was actually a good session after truly understanding the role embracing the core has in lifting heavier weights in the squat.

I think he got confused with:

so decided to come in and work here today.

part of the sentence. Joe was prob thinking that the boss decided to 'come in' to your house and work there instead.

lol the complication in the subject of the sentence.