Adarq.org

Date: 21/11/2017
Soreness: left hip still sticking its head in 
BW: 64.1kg
Injury/Aches: Left hip

Condition: it was a nice day to go light and try and get my squat form right, didn't bother with calf raises as it is not something I am worried about. I will keep recording and analyzing till I get it right like my RDL. My left hip injury sprain taking a beating and coming out sore.

Warm up
    10 min walk to gym
    activation and mobility drills/stretches
    band distraction for hip impingement

Workout
    Squat Jumps
       3 x 5 @25kg
    Partial Squats
       1 x 5 @ 60kg
       1 x 4 @ 80kg
       1 x 1,0 @100kg - failed at last rep
    Single rep squats
       1 x 3 @ 40kg
       3 x 1 @ 60kg
     RDL + calf raise superset
       1 x 7 @ 80kg

Cool down
    stretch
    powerplate
    10 min walk back
    foam roll hip flexor (front main sore point and sides)
    mckenzie stretches

Comment
It was a nice comfortable light session/ experimental session, I am having too much of these need to end it quick, don't want to be stuck till bss phase. I recorded myself and slightly less forward movement of the bar, but still need improvement. failed on the 100kg partial squats testing out on the second rep, once it lands on the pin a little difficult to get it off the pin. But not a problem. Also when I did the 1 rep squats, minor pains when doing the squats but once finished my hip flexor just full on painful, but when doing the squats very little pain. Interesting. Also when I did the full depth squats I realize that once i get full depth my hamstring touches my calves and it feels like atg, but its not as I see in the video, so I have an idea what a full depth feels like and it doesn't touch the pin.

Video, meh.
<a href="http://www.youtube.com/watch?v=51u2k9WNnxM" target="_blank">http://www.youtube.com/watch?v=51u2k9WNnxM</a>

Happy B'day man. 

Date: 18/11/2017
Soreness: quads, hips, glutes
BW: 64.5kg
Injuries: light left hip flexor

Condition: It was raining and it was cold and a little windy that it was hard to detect which way was the wind blowing if there was any. But used the direction the rain was falling as indicator as I don't like rain against my face when I run. Waking up always feeling terrible until I get ready and go it gets better throughout the day.

Warm up
   10 min walk to gym
    indoor stretches and mobility drills
    band distractions
    sprint drills outside

Workout
    3 x 50m sprints @80% intensity

Cool down
   stretches
   10 min walk back

Comment
It was raining and awful day, misty spray type of rain. The band distractions make my heel feel better when I was doing the sprint drills; A walk, I was anticipating pain in my left hip flexor a little but nothing just little niggle/movement in that area, then the sprints felt good, I was also anticipating hip pain near start and end but just niggle/little irritation without pain, but after finishing I went back, my hips feeling worn out, but not injured, which is a good sign that the hip injury is hopefully coming to an end soon. Didn't want to aggravate the hips further by running hard and a lot so did 3. Just did foam rolling on my quads, so sore near mid area.

What i do is what acole said. Keep form tight and solid, go down to the maximum depth that i feel 'comfortable' with, reverse there. If the bar is too heavy, so it makes your(my) target depth non-achievable, then you(I) have no business using that weight, simple as that. It is pointless anyway going lower than there, you can see in your video that your legs stop moving/contributing, after that depth both eccentric and concentric are some kind of goodmorning and deadlift hybrid, ugly and dangerous as fuck. So even if you have the pins, make sure you reach them in good tight form. A good rule of thumb for half squat load is to use around 110% of your 1RM of deep squat. So to do 120kg half squats for reps you should be able to do a good solid full squat rep @105-110kg.

Wow thanks for the advice, especially the numbers at the end. Puts into perspective.

oh my  denmark ruined ireland's chances so badly giving them a 1 point lead and then just destroying them.  ireland gave a lot of them away.
penalty, bad control near the goal giving denmark. similar score to 1985 world cup qualifier but instead they score 5-1 in this match.

<a href="http://www.youtube.com/watch?v=4gHtg8qx4LQ" target="_blank">http://www.youtube.com/watch?v=4gHtg8qx4LQ</a>

There is this method I found because of this small irritating pain I have near the tail bone, it flares up to a 4/10 when I wake up, but most of the time its around 1/10.

This stretching method can help people with chronic back pains or acute back pain.

The mckenzie prone press up position is hard for me in terms of locking my elbow as this causes my pelvis to come up from the floor. So will have to do less then locked elbows or arm stretched out forward.

<a href="http://www.youtube.com/watch?v=KGPgs1F7JeI" target="_blank">http://www.youtube.com/watch?v=KGPgs1F7JeI</a>

  ITALY OUT OF THE WORLD CUP since 1958 they have never failed to qualify but now they will miss out.

<a href="http://www.youtube.com/watch?v=iFJzoEaQ9OA" target="_blank">http://www.youtube.com/watch?v=iFJzoEaQ9OA</a>

Daniel Jacobs vs Luis arias.

jacobs looking sharp as always, hitting the jabs and landing the counter uppercut nicely. Luis arias who during the weigh in was loud speaking alot and so and yet he was the one who was on the backfoot and also a lot of holding and smothering when getting in trouble. Luis arias never had a chance and lost his 0.

<a href="http://www.youtube.com/watch?v=WKrjh_LNky0" target="_blank">http://www.youtube.com/watch?v=WKrjh_LNky0</a>

Next step winner of david lemiux and saunders leading onto a fight with golovkin or canelo, as their eyes are on getting all the title. Not sure about canelo, if golovkin wins then yes, if canelo then prob no.