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Messages - seifullaah73

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121
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 08, 2022, 05:18:14 am »
Date: 08/07/2022
Soreness: not much
BW: 68.1kg

Condition: It was really hot outside and those flying ants were everywhere. I also had training at work till 4:45pm and travel to gym is like 45 mins from work so I got there at 5:30pm and had until 7:30pm to workout. Seems like a lot but when 45 min is spent outside and 15 min warm up. I only 45 mins, so had 45 min gym time. Sweating bullets as I did the 1 x 20 reps for some and some I did normal and every min just wiping sweat away with shirt or sleeve but it wouldn't stop. Fasting so made sure not to exhert myself.

Warm up
   stretches for mobility and activation

   brief track warm up

Workout
   sprint starts x 2 each variant (walk, skip + 3, fast initial switch, comfortable run + 3)

   hip flexor leg cycles with cable
      - 1 x 5 each leg @bw
      - 1 x 20 each leg @15kg - obv slow grind at the end

   drop bulgarian split squat jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @4kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with single leg box jumps, box height is about 30"

   power cleans heavy weight but without the actual landing under the bar but just trying to bring it as high as possible, which got it to about chest height.
      - 1 x 3 @40kg - landed under easily
      - 3 x 3 @70kg - just bring it as high as possible

   no contrast, didn't really know a good one but also not enough time to experiment

   bench press
      - 1 x 5 @20kg
      - 1 x 20 @35kg - rest arms at around 10th rep and 15th rep before completing it with less than a min rest between

cool down
   stretch

122
Injury, Prehab, & Rehab talk for the brittlebros / Re: Squat lock out and hyperextension
« on: July 08, 2022, 05:01:06 am »
Quote from: gukl on July 07, 2022, 10:47:08 pm
I think I've super dumb for the 12+ years I've been squatting.

My progress has always been hampered by SI joint issues.

I've always forcefully locked my hips out at the top of the squat squeezing my glutes, even at the start squeezing my glutes hard before descending. Is this wrong?

I just did a set without doing this and it felt a lot better and my core felt a lot more engaged. I suspect this is what has been ruining my SI joint for years?

How are other people completing the top of a squat?

my knowledge of squat is quite old but heard that's how you do it, but I actually just brace my abs and then descend as I can't maintain glute contraction in the hole so I only contract it on the way up and then lock out.

123
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 05, 2022, 04:33:29 pm »
Date: 5/07/2022
Bw: 68.3kg
Soreness: low back a little sore when carrying heavy barbell on back so used belt which helped a little.

Condition: Had to go to work and came back late so got to the gym late but only by 30 mins. I then spent too much time on the track, leaving 45 min for gym.

Warm up
   Mobility and activation stretches

   Sprint drills
   Sprint starts, kneeling and couple of 3 point starts

Workout
   Not a lot of time so implemented 1 x 20 which fp suggested and it reminded me that adarq had mentioned this as the last set beast mode.

   Seated leg raises single leg
      - 1 x 5 each leg
      - 1 x 20 each leg @6kg kettlebell

   Low quarter squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 1 x 5 @140kg
      - 1 x 5 @180kg  :personal-record:
      - this makes my 1rm 209kg which is 3 x bw
      - 1 x 20 @120kg

   Deadlift
      - 1 x 5 @20kg
      - 1 x 3 @120kg
      - 1 x 20 @100kg had to rest after 10 reps

   Overhead press
      - 1 x 5 @20kg
      - 1 x 20 @30kg had to rest couple seconds after 10 reps

   Crunches with knees bent
      - 1 x 20

Cool down
   Stretch

Comment
Left the gym 10 mins over the time I want but wasn't that bothered by it. As long as I complete my session.

124
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 30, 2022, 06:12:43 am »
Quote from: FP on June 29, 2022, 04:10:12 pm
Quote from: seifullaah73 on June 29, 2022, 06:06:51 am
Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch


 

Hey dude i notice a lot of the time you seem to be low on time. 1*20 might be something to try out. I remember in one of those just fly podcasts, one of the coaches used that and was able to fit a whole lot more exercises into a single session. I think its a pretty well established scheme, Dr Yessis who I think developed it (or at least i have heard him support it) is an exercise science veteran

Thanks for the tip. Will look into that.

Also my planned session are just basic compound lifts e.g. hips, posterior chain, hamstring, upper body, core = leg raises, squats, hip thrusts/leg curls, shoulder press, mid and lat work.

I guess cos I spend majority of my effort and time on sprint technique followed by posterior chain, upperbody and abs get neglected, I guess I could try those on them.

 :highfive:

125
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 29, 2022, 06:06:51 am »
Date: 28/06/2022
Soreness: knees felt a little beat up
Bw: 68.4kg

Condition: nice warm day, but can feel sore throat and chest I fection approaching.

Warm up
   Mobility and activation stretches

Sprint work
   Light sprint drill warm up
   Kneeling sprint start walks to 3 steps
   Kneeling sprint start skips/light run to 3 to 4 steps
   Kneeling sprints to comfortable pushed run with emphasis on switching and leaning.

Workout
   Seated straight leg raises for hip work
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @8kg kettle bell

   Squats on a low box non stop
      - 1 x 5 @bw
      - 1 x 3 @60kg
      - 3 x 5 @70kg felt comfortable but remembered I did 80kg before

   Contrasted above with box jump from sitting on low box, harder to get high from those, lower than my normal from standing as I get power from squatting down less than quarter and jump but this stationary from bottom to box hip height. It feels a little intimidating but got it done.

   Single leg hip thrusts
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @40kg dumbbell
      Note: comfortable may need to go to barbell and time running short

   Bent over rows
      - 1 x 5 @20kg
      - 1 x 7 @50kg

Cool Down
   Stretch


   

126
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 24, 2022, 02:55:19 pm »
Because i missed tuesday workout I did thursday session as mix between strength and explosiveness and did partial quarter squats and worked up to a PR  :personal-record: of 200kg of 5 sets and felt I could go heavier and this makes me think how deep does it have to be to count as a quarter squat. I just felt there was no point in going heavier if it's not going to help. The weight sounds intimidating at start but once started I was like wow I can actually do 5. Was wearing belts as my lower back was a feeling a little achy when under strain. But no pain during lift, it's only that it would be more uncomfortable then I would like if I did it without belt.

<a href="http://www.youtube.com/watch?v=_ukE_shML7o" target="_blank">http://www.youtube.com/watch?v=_ukE_shML7o</a>

Also track was in use so couldn't use that and for hips I did decline sit ups with 5kg plate behind head, shoulder press, trap bar explosive concentric deadlifts. woodchop where you have cable machine and you rotate upper body holding cable in front for oblique work.

127
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 19, 2022, 12:12:37 pm »
Date: 19/06/2022
Soreness: knees were a little beat up from the kneeling starts, may have to stop doing them during my rest days
BW: 68.5kg

Condition: It started off a little windy and then started brightening up, there was a football going on but it was in the middle so I could still use the track. 1 hour to use track.

Warm up
   bike for 5 mins
   dynamic mobility stretches followed by some static stretches

Track warm up
   general drills (arm mobility swings, a walk, a skips, a switch skips, multiple switch skips, b skip, a run)

Workout
   kneeling sprint drills
      - kneeling sprint start walk outs for 3 steps x 3

      - kneeling sprint start light skips/toe off for 3 steps x 3

      - kneeling sprint start moderate power drive followed by moderate power drive back x 3

      - same as above but for 2 steps and then 3 steps x 5 - these felt good as I was basically sprinting out from a kneeling start and staying low and driving out moderately powerful. just need to make sure to stay low and drive knees forward.

Cool down
   stretch

128
Injury, Prehab, & Rehab talk for the brittlebros / Re: Help me find a good PT/physio/chiro/anything
« on: June 11, 2022, 06:36:50 am »
Where's the pain located and what triggers the pain in terms of leg movement i.e. flexing, extending, rotating legs internally/externally, standing on the leg of the problem, or is it a pain under stress like jumping, running, stairs, sitting, etc.

I don't if relevant but I remember trying natural glute ham raise and flexing and extending causes patellar to move so doing the natural GHR caused patellar to move and then weight over the exposed knee join leading to bursitis and I couldn't sit or stand without pain, so I had to just rehab it, re-strengthening the muscles to sit, stand, then box squat and forward step downs off a box, etc.


129
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 02, 2022, 06:56:58 am »
Quote from: vag on June 01, 2022, 06:56:37 am
31 May:

Run 3.5K @ ~5:50 pace
Ankle sprain!  :raging:
Walk/slow jog 3.5K back home.

FFFFUUUUUU. I twisted my ankle at a pavement crack. Was very painful when it happened. Couldn't even walk for 1 minute. Started slowly walking then, with intense limping.
But it got well very fast. Walked/jogged back home, no bugging. I did RICE,  precautionary. But around when i went to sleep ( 5 hours after the snap ) it got very bad, i would have intense pain even when just laying the sprained side on the mattress.
Much better today ( 15 hours later ) but still hurts, gotta limp in like one of every 3-4 steps.
Looks like its mild/minor thankfully, more RICE today. But looks like there will be no running for a while, FML
:ffffffuuuuuu:

Ankle sprains are strange in terms of recovery. I remember when I was walking with my brother and he joking around ended jumping on my ankle twisting it while weight on it. The pain was mild but got progressively worse that it's own weight let alone weight of light duvet would give major pain. But it becomes more prone to twists and takes a while for it to be recover fully.

Heal up well man

130
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 29, 2022, 10:54:36 am »
Date: 29/05/2022
Soreness: none that sticks out
BW: 67.9kg

Condition: Nice sunny day, track empty and middle used by football. I was too tired and stressed from yesterday to do any intense training and came to gym late so used this to develop techniques step by step. Was fun.

Warm up
   cycle  machine warm up
   mobility and dynamic stretches

Track warm up
    A walk
    A skip - already out of breath lol, happens alot just from warm up, due to blocked nose and not being able to get enough oxygen in
   Multiple switch a skips
   A runs
   Power skips for height and distance
   walking with a lean to get used to maintain lean even when walking with large steps

Workout - technique
   comfortable slow drive out kneeling drill for 1 step, 2 steps and 3 steps x 3 - 5 reps each

   comfortable drive out sprint starts for 1 step, 2 steps and 3 steps x 3 - 5 reps each
   but not too comfortable as I need some speed to stop myself from falling

   kneeling drive outs and focussing on jumping and toeing off of 1 step

   sprint starts (3 point) and focussing on jumping and toeing off of 1 step

Cool down
   stretch

131
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 27, 2022, 03:06:10 pm »
Date: 26/05/2022
Soreness: none
BW: 67.7kg

Condition: Finally a dry warm day and empty track to do my sprint practice, also some other sprinters also training, going 100% sprints and making me feel bad lol, but I'm don't have any expectations so I'm enjoying the process.

Warm up
   activation and mobility stretch

   sprint start practice (sprint drills, sprint starts, etc)

Workout
   drop BSS Jumps with a high knee at the top
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand

   contrasted with knee high box jumps single leg keeping legs as straight as possible

   power cleans from the floor which was mainly just high pulls
      - 1 x 5 snatch @30kg
      - 2 x 5 @50kg high pulls

   oblique pull overs - lie on bench and holding a bar you bring bar over head behind you and down and then reverse
      - 1 x 3 @10kg z bar
      - 2 x 7 @20kg z bar

   russian twists and crunches


cool down
   stretches

132
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 24, 2022, 05:33:29 pm »
The action of conscious leaning has been an eye opener for me, every action I did was hoping for an automatic lean but it doesn't.

This has led to many discoveries including the broad jump, leaping out at a more lower angle also helps improve the distance. I just did a broad jump where I slowly lowered to bottom position and then arms behind and then relaxed swing jump forward and I got 2.4m approx easily.

133
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 20, 2022, 01:09:55 pm »
Date: 20/05/2022
Soreness: quads, hamstring
BW: 68.5kg

Condition: Track being used again by school and they don't allow anyone access on the track not even the empty areas.

Warm up
   started doing bike for warm up for a couple minutes
   stretch for mobility and activation

Workout
   BSS drop jumps with high knee
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @5kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbell in each hand
      Note: dropping into bottom position of BSS and then quickly moving in opposite direction to a jump with 30kg is heavy but it's not a stand still just slightly slow.

   above contrasted with a single leg straight leg box jumps knee height

   power cleans from ground without front squat - not comfortable and not fluid aim is just try move bar high.

   no contrast with above

   standing on box and leg cycle of one leg with feet strap attached to cable
      - 2 x 7 each leg @15kg

   bent over rows
      - 1 x 5 @20kg empty bar
      - 2 x 7 @50kg

   no core work

cool down
    stretch
    track was open to public again so went out for sprint starts

comment
I have a desire of perfecting a technique by practicing frequently and this also applies with sprint start that I am only happy until it feels right and when I do sprint starts straight after I forget how it felt so I try again and if it didn't feel right I want to try again and I just keep on practicing and need tell myself enough is enough and also no practice during days where I need to take a break for the speed session.

134
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 17, 2022, 04:32:00 pm »
Practicing a lot sprint starts to get a low torso angle, which after a while feels good but as soon as I record it, reality is that my start is still shit.

My problem that I am realizing is that when I come out of the start I start extending the hips and then at the same time bring my knees close to locking and that causes shin angle to raise as the hips and knee extend and align higher than the original shin angle but rather I need to try and keep the shin static and extend the hips and project it forward at the knees and the knees extend automatically as my body travels forward. So now I'm concentrating on extending the hip at the knee instead of extending the knee.

Here is a paint diagram of what I mean, a little messy but general gist is there.


135
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 15, 2022, 08:31:19 pm »
It is difficult to keep body low, I tried the kneeling start drill from les spellman on youtube even then I couldn't keep it low, until after sleds I forced my body to remain parallel to start and I actually made it out of the start .. then stumbled. but that is somehow promising. my body fears of falling at that much of a lean before my body made it look like i was low but it was just my head looking down lol. so I did sled kneel starts to get used to going low and next im going to do slow start and hand out hanging to keep it near floor to prevent standing maybe. but I need to practice this low lean before it becomes muscle memory and maybe its not a weak quad, but will still do low box squats.

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