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Messages - seifullaah73

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1186
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 02, 2017, 01:56:37 pm »
Mobility Test: I spoke with my coach who is happy the way my squat is but suggested I do some calf stretches as the problem is tight calves why my heel comes off the floor and therefore tilting forward.

Note to myself:
Hip distractions: push knee forward down with band to the side on all 4s, then bring that knee up in to lunge position sort of and lean forward pushing forward and down then move knees while leaning forward in and out rotation 10 times 30 secs. then after push knees out and hold while still pushing forward.

1187
Strength, Power, Reactivity, & Speed Discussion / Fix your squat
« on: December 02, 2017, 12:29:38 pm »
<a href="http://www.youtube.com/watch?v=-c2l_NBV234" target="_blank">http://www.youtube.com/watch?v=-c2l_NBV234</a>
<a href="http://www.youtube.com/watch?v=c-_I2WZK8IY" target="_blank">http://www.youtube.com/watch?v=c-_I2WZK8IY</a>
<a href="http://www.youtube.com/watch?v=4XHyO1XBXjs" target="_blank">http://www.youtube.com/watch?v=4XHyO1XBXjs</a>

1188
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 02, 2017, 12:26:49 pm »
Date: 02/12/2017
Soreness: hips a little
bw: 64.4kg (with jumper on)
Injury/sprain: left hip flexor

Condition: Just cold with minimal wind. So ran in my jumper like always. Did my warm ups inside. Did sprint drills outdoor. Also later on today I tested my ankle mobility stand 5 inches approx away from wall, go into lunge and then try and move knee forward to touch the wall, which I could do with ease. So it must be another sort of mobility problem.

warm up
    10 min walk to gym
    activation and mobility drills
    band distractions
    squat thoracic stretch
    sprint drills

Workout
    3 x 50m sprints @90% intensity - it started to rain just before the 3rd set and decided to stop to avoid aggravating my hip, if my hips feel good then I continue.

Cool down
    stretch
    10 min walk back
    foam roll
    back stretch

Comment
It was very cold outside, 2 degrees. So did warm ups in coat and then ran with jumper on. Hips was becoming slightly sore after every sprint. Wanted to test my ankle mobility today, which was showing that my ankle was in good order. Tested my hip mobility also where you lie down and bring one knee to chest while trying to keep the other leg flat, which the right leg was fine, the left leg was also fine when I locked my right knee straight leg. But if done in relaxed state my right leg rotates outwards for some reason but slightly. can't keep it facing up.

1189
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: December 01, 2017, 03:59:58 pm »
Quote from: vag on December 01, 2017, 06:50:53 am
Quote from: seifullaah73 on November 30, 2017, 01:04:02 pm

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 

Oh shut up, it is just squats and other things we do for a hobby, worthiness has no place in those chats!  ;)
Your problem is not worthiness, you problem imho is greed/impatience  and ego-lifting.

Those new squats look much, MUCH better. The only problem i see is the aforementioned,  that you still use more weight than you can handle.
  • The 60kg deep one looks like forcing you to be too tight. One would say the limiting factor for depth is your mobility/flexibility. And it does look like that, but personally i would bet it comes from the fact that you are trying to force a tight form with a weight you can't.
  • Halves are really good actually, but they are still too heavy. Much wobbling, no control on descent, almost fell back, much form breaking at later reps etc.

My suggestion, again: Go down to 50kg for fulls and 70kg for halves. Forget the weight, this is not a high school contest. Think about it, if you add 2,5 kg every 2 weeks, in 6 months you will be doing 80kg full squats and 100kg halves in perfect form.
Hope it helps, would like to see what other people think too.

lol thanks for the advice. But I won't be doing the full squats. It always irritates my hips that's why my coach chose that height of doing partials. But when I do the single rep squats I can do that and start from 50kg. But even without any weight just the empty bar my form still is wobbly when I do full squats. Got any good mobility drills I can do.

As for the half squats, 90kg is not really heavy. The weight was comfortable. When I go down very slowly that's when problems but when I just go normal speed it's quite controlled. The step back was a little mistake on my focus.

I follow a 4 week cycle for 2 phases, one is squats and other is BSS. I will do some goblet squats as warm ups to fix my form and some good mobility drills also to fix my form.

1190
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 30, 2017, 01:17:17 pm »
Date: 30/11/2017
Soreness: back moderate
BW: 63.4kg
Injury/Sprain: Left hip flexor

Condition: Cold and windy. I always seem to wake up with lower back pain, i sleep on those foldable beds with those cushion like mattress on top. Also wanted to mention that with my squats I saw that you had to keep the elbows tight besides you so in my full squats you see I try hard to do that but then I saw adarq's elbows faced diagonally backwards, which makes me feel  :uhhhfacepalm: I should have left my elbows in a comfortable position rather than forced. I did this with all my squats today. So many cues to think through when squatting that I forget a lot of them. So I stick to breath in and tense abs and just squat down with natural forward lean with chest up.

Warm up
    10 min walk to gym
    power plate
    activation and mobility drills
    band distraction
    back stretch - using squat with one hand in the air and other on ground and lying flat on floor which didn't workout as I needed a light stick)
    anterior tilt seated hamstring stretch

Workout
    Squat jumps
      - 3 x 5 @20kg (no plates)
    Full Squats
       - 1 x 3 @20kg (no plates)
       - 2 x 2 @60kg (20kg plates)
    Pin Squats
       - 1 x 4 @20kg (no plates)
       - 1 x 4 @50kg (15kg plates)
       - 3 x 7,5,7 @90kg (+20kg plates to above)
       - Note: In video in one of the sets I lose balance when going up but nothing serious, on 2nd set on 6th rep I went down slowly and that was downfall of me as I was to weak to get up and failed but on 3rd set it went well. form was alright for me.
     Progressive depth Squats
       - 1 x 0 @120kg (20+15+15kg plates) @pin 12
       - Note: I decided to just try and control the descent as slowly as possibly, like doing negative squats get my body used to it before I make serious attempts at trying to lift it at that depth.
     
      Romanian Deadlift
         - 1 x 7 @100kg

Cool down
   stretch
   10 min walk
   back stretch
   foam rolls

Comment
It was a squat loaded session, I added the full squats just to record the form, which is not that good. But the partial squats I am a little pleased with them, tight and controlled. But that took up most of the session that I only had time to do 1 rep of RDL's.

Video - Discretion is advised (included the failed sets, but I didn't compromised myself to lift even when I have failed.

<a href="http://www.youtube.com/watch?v=uH_5KyVUf_c" target="_blank">http://www.youtube.com/watch?v=uH_5KyVUf_c</a>

1191
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 30, 2017, 01:04:02 pm »
Quote from: vag on November 30, 2017, 02:33:33 am
Learn from the master!

See how tight his form is , even at the last fatigued reps of the set of 45 (  :o :o :o )
See how he uses the pins. Tough and go.
See how he instantly decides to dump the 425. I bet he could pull it off with some form deterioration. But he doesn't.
Your pin squats have to get that solid, use a weight that allows that!

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 

1192
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 29, 2017, 07:43:10 am »
Quote from: acole14 on November 28, 2017, 07:36:33 pm
Repeating a previous comment I made to just stop using the pins. They're causing more issues than they're fixing. At least stop using 100kgs+ for the sake of your lower back.

Personally, I'd even be more radical at this stage and just get out of the squat rack for now, master the air squat and goblet squat first for a week or so. Just from looking at that full depth 60kg squat, you still seem to lack ankle mobility as you still wobble forward near the bottom. Goblets are good for that as you have a counter-weight at the front and you can sit back more comfortably. Once you get good at those, get back in the rack with 40kgs, no pins and go from there. Give yourself a great base for progressing very quickly. The strength is there, just not the technique yet, and you'll be better served going back to basics for a bit.

Let me do one final session and record it and if you see my form is still bad, I will do what you said about the goblet squats.

1193
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 28, 2017, 03:35:55 pm »
Quote from: adarqui on November 28, 2017, 02:15:28 pm
Quote from: LBSS on November 22, 2017, 12:07:54 am
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

x2 definitely. that's what i was about to comment.

still see some improvement though, especially on the last depth check, compared to what I remember. Looks like "1 pin setting" too deep, seems like you force the depth a little too much as you get there, and lose your base.

if you are referring to the 1 rep squats at 60kg, you are right the pin is set 1 pin too deep, but I don't know if you noticed, but I never did touch the pins, I was actually just keeping low for safety but low enough so the bar doesn't touch but it seems it did get close. But thanks for the feedback hopefully my form has progressed more than that now. when I get my last video of my session doing the 1 reps if it doesn't hurt my hips.

1194
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 28, 2017, 12:36:07 pm »
Date: 28/11/2017
Soreness: hips
BW: 63.4kg
Injury/Sprains: left hip flexor

Condition: Cold and windy but also sunshine, so when inside the gym you don't get the cold wind just hot sun shining in and it was kinda too hot or maybe it was my cold that was making it hotter then it was.

Post Supplement: 1 1/2 scoops whey protein mixed with 1 1/2 glass of milk with 3 tbsp of strawberry nesquick.

Warm up
    10 min walk to gym
    activation and mobility drills
    band distractions
    Illiopsoas stretch (which is usually part of activation drill but did it after)

Workout
    Jump squats
         - 3 x 5 @empty bar (20kg)
    Partial Squats
        - 1 x 4 @empty bar (20kg)
        - 1 x 4 @40kg
        - 1 x 3 @80kg
        - 3 x 7 @90kg
    Calf raises
        - 1 x 5 @80kg
        - 3 x 20 @120kg
    Partial squats at the bottom
        - 1 x 0 @empty bar (20kg
        - 3 x 15 @bw arms crossed in front like in the other front squat stance
     RDL
       - 2 x 7 @100kg
       - 1 x 7 with calf raise after lifting the bar @80kg

Cool down
    general static stretch
    power plate vibration
    10 min walk back
    foam roll both hips, quads, glutes, IT bands
   
Comment
It was a very satisfying workout where I can finally start my session properly and being happy with my squat form. The squat felt good and comfortable not too tough. The jump squats were ok. The calf raise were easy comfortable. The partial squats at the bottom was a bother. I attempted with empty bar and as soon as I went just into full depth there is constant sharp pain in my hips, so I placed bar back and attempted body weight with hands placed on imaginary bar, that also caused pain on my hips so I just did it with my arms crossed in front of my body like the one of the front squat stance. Did RDL which nice and comfortable and ended the session nicely.

1195
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Wildlife Photos of 2013
« on: November 27, 2017, 05:12:07 pm »


Quote
Winner 2017, Animals in Their Environment
It was the start of the rainy season, but though the night was humid, there were no clouds, and under the starry sky, the termite mounds now twinkled with intense green lights. It happens when winged termites take to the sky to mate. Click beetle larvae living in the outer layers of the termite mounds poke out and flash their bioluminescent ‘headlights’ to lure in prey – the flying termites.
MARCIO CABRAL

1196
Boxing / Re: Misc Boxing News
« on: November 26, 2017, 08:21:04 am »
Yuriorkis gamboa vs jason sosa - I don't know why but when I hear these names I feel like they have already fought. The fight was mediocore. I didn't watch the entire fight. So not sure if robbery or not.

<a href="http://www.youtube.com/watch?v=5J-pvmvlpWY" target="_blank">http://www.youtube.com/watch?v=5J-pvmvlpWY</a>

kovalev back in action with easy win and with his 2 titles.

<a href="http://www.youtube.com/watch?v=cOL_gpAH44c" target="_blank">http://www.youtube.com/watch?v=cOL_gpAH44c</a>
at around 0:43 after getting dazed he's walking reminds of some charlie chaplin stlye comedy walk lol but that power shot tho.

1197
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 25, 2017, 01:20:33 pm »
Date: 25/11/2017
Soreness: hips and glutes
BW: 63.1kg

Condition: It was windy and cold, some ice around the bend of the tracks. Group using track so I would take turns for them to finish their run, then I would run.

Warm up
   40 min walk to gym
   activation and mobility drills
   band distraction exercise
   sprint drills

Workout
   5 x 50m sprints @8-10 min rest between
   2 x 10 arm swings each arm @5kg dumbbells in each hand

Cool down
   stretch
   minimum band distraction
   kettle bell hip/abductor massage
   got home
   foam rolling
   back stretch

Comment
It was an alright session, the hip distraction only did so much, the sprint drills felt good and the runs felt nice and fast. It was very cold so I ran in my jumper and would put my coat on in between runs.

1198
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 23, 2017, 03:37:57 pm »
Are you guys chasing that banana guy or is that banana guy the pace maker  :P


1199
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 23, 2017, 02:01:22 pm »
Date: 23/11/2017
soreness: left hip
BW: 63.8kg
Injuries/sprains: hips less than before

Condition: Went there a little later than would have liked but managed to get a good session in. The night before I wasn't feeling well and didn't want to wake up like that so drank a teaspoon of black seed oil, which I felt better in the morning. The pinch is felt in the front part of the hips.

Warm up
   10 min walk to gym
   activation and mobility drills - single leg glute bridge
   band distraction stretches

Workout
   Jump Squats
      3 x 5 @ 25kg
   Partial Squats
      1 x 3 @25kg
      1 x 4 @40kg
      1 x 4 @80kg
      1 x 3 @100kg - did 3 reps but form was not good as lbss mentioned of letting the bar rest on the pin causing my hips to slide back so
                             decided to go lighter and also I can hear slight compression sort of noise in my back, not paiin just like when you twist your
                             back to stretch it then you hear that noise, that noise I heard when ascending from the bottom position of the squat, but
                             that stopped after few reps.
      3 x 4,5,5 @90kg - this is the perfect heavy weight for me to start at
   Progressive depth squats
      1 x 0 @pin 12 @120kg - which was obviously going to happen given the form change, but can do pin 11 quite comfortably so this is next
   RDL calf raise - deadlift and then go on to toes straight away.
      3 x 7 @80kg

Cool down
   stretches
   slight band distraction
   30 min walk back - no lift back so had to walk a bit like I used to do.
   foam roll
   back stretch

Comment
So hopefully enough of experimental stage and hips didn't feel that much bothered with the squats only after the session they were sore, so that was good. decided to try and widen my stance a little more than shoulders width but not too much to place tension on my hips. Good session. will record my session Tuesday of what my comfortable squat form looks like.

1200
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 22, 2017, 05:14:18 am »
Quote from: LBSS on November 22, 2017, 12:07:54 am
also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

will do, thanks.

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