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BW- 91.2
Squat-
60x3
80x3
100x3
120x3
110x4
92.5x6 for 2 sets
Calf Raises-
70x5 for 3 sets
Chin Ups- 10
Pull Ups- 7
Roman Chair Crunches- 18
Treadmill-
Jogged for the first time since May 2019! I did 800m @ 10km/h than walked for 700m. Did this 3x. Hopefully my Achilles pulls up alright tomorrow. It felt fine today.
For beginner, intermediate, and elite.... also what is a good rest period after a plyo session?
Tomorrow the gym is closed because I guess the 80 year olds that work the front desk are getting shit faced tonight.
Date: 28/12/2019
Soreness: none
Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run.
Warm up
ankle mobility
calf stretch
seated hamstring stretch
quad stretch
calf walks with weights
calf hops single leg with weights
leg swings for hamstring stretch
quad stretch standing and opposite arm in the air
glute bridges single and double
leaning knee drives with cable - fast drive, hold 5 second then slow return
back stretch
arm swings
Track workout
a walk x red and green band x 2 x 10m
a skip x red and green band x 2 x 20m
a run x green band x 2 x 30m
step ups - useless no resistance in the ascending part only the knee lift
large step runs with emphasis on quickness x green and red band
large step runs with emphasis on just pushing off off each leg x green and red band
small steps runs with emphasis on quickness x red and green band
sprint starts to 1 step x 2 x red and green band
10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.
30m sprints same method - start felt ok but pass 15m it was average.
Gym
kneeling crunches
- 2 x 10 @80kg
hang power snatch
- 1 x 3 @40kg - just lifting the bar upwards with the hips
- 1 x 3 @40kg - same as above but more power that I jump, so a snatch
Cool down
stretch
walk back
Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me.
moment. i remember when that'd happen to me when dunking, annoying. 
Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today
so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back
arghhhhhh
G'damn, this was so perfect for me....
I got to wondering what exercise that exists that most closely relates to the motion of a sprinter from the blocks to the drive out of the blocks.
A lot of exercises that work on the posterior chain do a lot of the knee extension part of the sprint but I don't notice a lot of resistance in the hip extension.
Maybe the use of rubber bands at the waist while doing something like the squats.
hip thrusts useful for hip extension but not so much for knee extension.
And me as usual I like to draw out my problems, which you can see below with some noted exercises that closely resemble but there is always that balance of specificity with convenience. such as doing step ups but adding hip bands to add resisted hip extension.
box squats with the shins straight and hips drawn back but keeping barbell over toes. But would create mechanical disadvantages and so on.
Sweet - some dude is selling all of this
Going over tomorrow morning and grabbing these -
in $AUD
20kg IronEdge Comp Bar $100
5kg Bumper Plates pair $30
10kg Plates pair $20
5kg Plates pair $10
2.5kg Plate pair $5
1.25kg Plates pair $5
EZ curl bar $20
Spring collar pair $5
Olympic collar pair $5
(2) IronEdge soft low plyo boxes $20 - maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc
I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc
Plus the EZ curl bar for doing other exercise for when an oly bar is just too big.
More plates so I can setup two bars
Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar
Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set
The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...
