1216
Injury, Prehab, & Rehab talk for the brittlebros / Re: Femoral Impingment
« on: November 11, 2017, 01:51:55 pm »
Updated post to include a different video, which is very good.
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1217
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 11, 2017, 12:58:58 pm »
Date: 11/11/2017
Soreness: left flexor a little
BW: 64.1kg
Post Supplement: Water
Condition: Cold and wet outside, it had rained throat and stomach acting up again so did warm up inside the gym and did the sprint drills outside, wore jumper.
Warm up
10 min walk to gym
sprint and mobility drills
Workout
3 x 50m sprints @75% intensity
Cool down
stretch
hip distraction band stretches - capsule, pigeon, hamstring, athleanx
10 min walk back
foam rolled hips, glutes
Comment
My hip was still feeling a little sore, especially when I forcefully bring my knee down from chest height. Was a little sick 2/10. I did warm ups and the a walk was a little painful for my left hips when bringing my high knee down, but as i progress to skip and run the less painful it was. Also every time before i run I stretch my knees up to my chest, do fast high knees once each leg and then at the start line do ankle hops, but this time I couldn't do max effort ankle hops as it would irritate my hips. So I also had to be careful of sprinting out max effort because of my hips, so I took care not to come out too strong but enough to try and get a smooth transition and one thing that helps is to think coming out of the block diagonally rather than straight up or straight forward. So did some comfortable runs. Then after I did some hip distraction band stretches, which I read is effective only once it has been stretched out and loose, which the runs did. It felt good after and then I went home to foam roll it. Pain still there a little but wasn't expecting instant relief.
Soreness: left flexor a little
BW: 64.1kg
Post Supplement: Water
Condition: Cold and wet outside, it had rained throat and stomach acting up again so did warm up inside the gym and did the sprint drills outside, wore jumper.
Warm up
10 min walk to gym
sprint and mobility drills
Workout
3 x 50m sprints @75% intensity
Cool down
stretch
hip distraction band stretches - capsule, pigeon, hamstring, athleanx
10 min walk back
foam rolled hips, glutes
Comment
My hip was still feeling a little sore, especially when I forcefully bring my knee down from chest height. Was a little sick 2/10. I did warm ups and the a walk was a little painful for my left hips when bringing my high knee down, but as i progress to skip and run the less painful it was. Also every time before i run I stretch my knees up to my chest, do fast high knees once each leg and then at the start line do ankle hops, but this time I couldn't do max effort ankle hops as it would irritate my hips. So I also had to be careful of sprinting out max effort because of my hips, so I took care not to come out too strong but enough to try and get a smooth transition and one thing that helps is to think coming out of the block diagonally rather than straight up or straight forward. So did some comfortable runs. Then after I did some hip distraction band stretches, which I read is effective only once it has been stretched out and loose, which the runs did. It felt good after and then I went home to foam roll it. Pain still there a little but wasn't expecting instant relief.
1218
Injury, Prehab, & Rehab talk for the brittlebros / Femoral Impingment
« on: November 09, 2017, 07:23:34 pm »
As you may know, I suffered an injury to my hip after over working my hip flexor muscles more than it could handle and have had problems with rotating my legs outwards, such as sitting on a bench with legs on each side and you rotate your upper body to the right causing the left leg to rotate outwards, that would pain.
So I found some youtube videos on how to clear it up, but wanted to get advice here. as there is too much info out there and would like it.
<a href="http://www.youtube.com/watch?v=ngf3qdxZAjk" target="_blank">http://www.youtube.com/watch?v=ngf3qdxZAjk</a>
<a href="http://www.youtube.com/watch?v=xVUzxzVDPyI" target="_blank">http://www.youtube.com/watch?v=xVUzxzVDPyI</a>
Recently I did partial squats and that kind of irritated it and it is a little sore but not serious injury.
pc
So I found some youtube videos on how to clear it up, but wanted to get advice here. as there is too much info out there and would like it.
Recently I did partial squats and that kind of irritated it and it is a little sore but not serious injury.
pc
1219
Progress Journals & Experimental Routines / Re: acole14's journal
« on: November 09, 2017, 05:57:16 pm »
Squat form looks impressive and very strong. Keep it up. 
1220
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 09, 2017, 05:50:18 pm »
Date: 09/11/2017
Soreness: quads, glutes
BW: scale: "BATT" - meaning low battery
Aches/sprains: left hip flexor - minor strain - moderate pain when ascending from the squat, same problematic hip side.
Post Supplement: 1 scoop whey protein (Optimum nutrition gold standard), 1 little scoop of creatine using the spoon thing that came with it, 2 table spoons strawberry nesquick and 1 glass of milk. I usually do 1 1/2 scoops of protein but did less this time.
Condition: chest still feeling congested and slight sick feeling in the stomach, unnoticeable throat soreness, overall getting better.
Warm up
10 min walk to gym
activation and mobility drills
Workout
dumbbell counter movement jumps
- 3 x 5 @15kg dumbells in each hand
- Note: racks were occupied so had to resort to this
Bulgarian splits squats
- 1 x 5 each leg @0kg
- 1 x 3 each leg @20kg dumbells in each hand
- 3 x 3 each leg @40kg dumbells in each hand
- Note: wanted to end session with 40kg dumbbells not too much to get fatigued as that always raises the sickness feeling in the stomach
some balance issues in terms of sideways but in terms of struggle it was a comfortable struggle, moderate speed rise.
Calf raises
- 3 x 20 @100kg
- Note: Fast ascension and slow descent, painful for calves and near arch/ball of foot. Sickness level a little elevated 30%.
Partial Squats at the bottom
- 2 x 15 @40kg
- Note: It was from this that I hurt my hip flexor, it's not a matter of how heavy the weight is but just putting the hip flexor in constant
tension by going between full squat depth to a little above parallel. So will try empty bar and see if it still hurts my hip flexor if so I may
have to abandon this exercise all together or just do bodyweight versions if not painful.
Romanian Deadlift
- 3 x 7 @90kg
- Note: first set i did normally then I decided for second and third set is to lower the bar to shin slowly and then to explode the bar up
using hip strength for all 7 reps, felt good and didn't irritate my hip flexor.
Cool down
stretch
powerplate treatment
10 min walk home
thorough foam rolling of different areas of the hip flexor and glutes.
Comment
it was nice sunny day, which turned to rain later on, was feeling better than before, the workout was ok except for the hip strain from the partial squats, the RDL's was fun with the new way of doing it. calf raise was painful. Went home to foam roll my hips and tried to apply bandage as a support failed lol, then saw on youtube how to do it proper, which is similar to how to place bandage for ankle support. EDIT: previously my coach said that I most likely have a hip impingement that's why the pain before this incident.
pc
Soreness: quads, glutes
BW: scale: "BATT" - meaning low battery
Aches/sprains: left hip flexor - minor strain - moderate pain when ascending from the squat, same problematic hip side.
Post Supplement: 1 scoop whey protein (Optimum nutrition gold standard), 1 little scoop of creatine using the spoon thing that came with it, 2 table spoons strawberry nesquick and 1 glass of milk. I usually do 1 1/2 scoops of protein but did less this time.
Condition: chest still feeling congested and slight sick feeling in the stomach, unnoticeable throat soreness, overall getting better.
Warm up
10 min walk to gym
activation and mobility drills
Workout
dumbbell counter movement jumps
- 3 x 5 @15kg dumbells in each hand
- Note: racks were occupied so had to resort to this
Bulgarian splits squats
- 1 x 5 each leg @0kg
- 1 x 3 each leg @20kg dumbells in each hand
- 3 x 3 each leg @40kg dumbells in each hand
- Note: wanted to end session with 40kg dumbbells not too much to get fatigued as that always raises the sickness feeling in the stomach
some balance issues in terms of sideways but in terms of struggle it was a comfortable struggle, moderate speed rise.
Calf raises
- 3 x 20 @100kg
- Note: Fast ascension and slow descent, painful for calves and near arch/ball of foot. Sickness level a little elevated 30%.
Partial Squats at the bottom
- 2 x 15 @40kg
- Note: It was from this that I hurt my hip flexor, it's not a matter of how heavy the weight is but just putting the hip flexor in constant
tension by going between full squat depth to a little above parallel. So will try empty bar and see if it still hurts my hip flexor if so I may
have to abandon this exercise all together or just do bodyweight versions if not painful.
Romanian Deadlift
- 3 x 7 @90kg
- Note: first set i did normally then I decided for second and third set is to lower the bar to shin slowly and then to explode the bar up
using hip strength for all 7 reps, felt good and didn't irritate my hip flexor.
Cool down
stretch
powerplate treatment
10 min walk home
thorough foam rolling of different areas of the hip flexor and glutes.
Comment
it was nice sunny day, which turned to rain later on, was feeling better than before, the workout was ok except for the hip strain from the partial squats, the RDL's was fun with the new way of doing it. calf raise was painful. Went home to foam roll my hips and tried to apply bandage as a support failed lol, then saw on youtube how to do it proper, which is similar to how to place bandage for ankle support. EDIT: previously my coach said that I most likely have a hip impingement that's why the pain before this incident.
pc
1221
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 07, 2017, 11:30:42 am »
Date: 07/11/2017
BW: 63.6kg
Soreness: before: none
after: quads, hamstring
Condition: Wasn't feeling well about 4/10 sick, stomach, it was cold outside so wore my jumper, sore throat mild. So decided to low weight.
Warm up
10 min walk to gym
activation and mobility drills
Workout
Counter Movement Jumps
3 x 5 @30kg
Bulgarian Split Squats
1 x 4 each leg @0kg
1 x 4 each leg @20kg dumbells in each hand
3 x 7 each leg @30kg dumbells in each hand - def not light but moderate, not too heavy either. But still slight fatigue from it.
Calf Raises
3 x 20 @90kg - explosive accent, exaggerated slow descent.
Progressive Depth Squats
1 x 3 -Pin 10 @120kg
1 x 3 -Pin 11 @120kg
Romanian Deadlifts
3 x 7 @80kg
Cool down
stretches
10 min walk back
Comment
Wasn't feeling that well, energy a little down, so decided on a light session, I was first thinking heavy but that would drain me out more quicker and would not help me when feeling a little ill. The BSS 30kg was alright, the progressive depth squats is coming comfortably with changed form. RDL just perfect form and feels right. Calf raises was easy so made it difficult by exaggerating the speed of going down slow and exploding up. Legs, Glutes worked out nicely.
BW: 63.6kg
Soreness: before: none
after: quads, hamstring
Condition: Wasn't feeling well about 4/10 sick, stomach, it was cold outside so wore my jumper, sore throat mild. So decided to low weight.
Warm up
10 min walk to gym
activation and mobility drills
Workout
Counter Movement Jumps
3 x 5 @30kg
Bulgarian Split Squats
1 x 4 each leg @0kg
1 x 4 each leg @20kg dumbells in each hand
3 x 7 each leg @30kg dumbells in each hand - def not light but moderate, not too heavy either. But still slight fatigue from it.
Calf Raises
3 x 20 @90kg - explosive accent, exaggerated slow descent.
Progressive Depth Squats
1 x 3 -Pin 10 @120kg
1 x 3 -Pin 11 @120kg
Romanian Deadlifts
3 x 7 @80kg
Cool down
stretches
10 min walk back
Comment
Wasn't feeling that well, energy a little down, so decided on a light session, I was first thinking heavy but that would drain me out more quicker and would not help me when feeling a little ill. The BSS 30kg was alright, the progressive depth squats is coming comfortably with changed form. RDL just perfect form and feels right. Calf raises was easy so made it difficult by exaggerating the speed of going down slow and exploding up. Legs, Glutes worked out nicely.
1222
Boxing / Re: Misc Boxing News
« on: November 05, 2017, 10:36:31 am »
Deontay wilder just runs all over bermane stiverne, complete wreckage and domination by wilder. Wilder controlling with powerful jabs disturbing bermane's rhythm. Bermane I think landed around 1 or 2.
<a href="http://www.youtube.com/watch?v=T5joL5Lm2Mk" target="_blank">http://www.youtube.com/watch?v=T5joL5Lm2Mk</a>
1223
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 04, 2017, 01:57:30 pm »
Date: 04/11/2017
Soreness: adductors
BW: 63.7kg
Condition: runny nose af, throat a bit flemmy, it had rained so track was kinda wet. So I decided to do a light session. It was windy as well.
Warm up
10 min walk to gym
brief sprint and mobility drills (basically 1 sets instead of 2 of sprint drills)
Workout
3 x 50m sprints
Cool down
stretch
10 min walk back
Comment
It was a light session and the track was wet so first run I did a low effort start and then increase up to maximal speed when upright, then did run 2 more times, the last run was more controlled and smoother transition. Also the pain has been singled to just the adductor, but during the run I didn't feel any pain, only when I walk I can feel it. Nose is sensitive. Didn't want to miss the session making it difficult on the next speed session to get my form back.
Soreness: adductors
BW: 63.7kg
Condition: runny nose af, throat a bit flemmy, it had rained so track was kinda wet. So I decided to do a light session. It was windy as well.
Warm up
10 min walk to gym
brief sprint and mobility drills (basically 1 sets instead of 2 of sprint drills)
Workout
3 x 50m sprints
Cool down
stretch
10 min walk back
Comment
It was a light session and the track was wet so first run I did a low effort start and then increase up to maximal speed when upright, then did run 2 more times, the last run was more controlled and smoother transition. Also the pain has been singled to just the adductor, but during the run I didn't feel any pain, only when I walk I can feel it. Nose is sensitive. Didn't want to miss the session making it difficult on the next speed session to get my form back.
1224
Boxing / Re: Gennady Golovkin vs Saul Canelo Alvarez
« on: November 02, 2017, 06:58:13 pm »1225
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 02, 2017, 06:19:01 pm »Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better
that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!
also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.
pc!Quote- Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.
Because I wasn't feeling that well I decided to do low reps and not take any rests as the next set is a lighter weight.
The pain is not a fatigue pain, after some foam rolling the pain is concentrated on the abductors and the hips. It's not really extremely painful for me to squat in it, I just stopped because doing that would stretch the muscle that is sore.
I usually always rest between sets all my exercise have been rests but today I wanted to go low intensity so I did 3 reps with 40kg dumbell and then do 5 reps with 35kg and then 7 reps with 30kg dumbell.
Right now i will apply some heat rub on it and just let it rest, this type of pain disappears of a few days rest, I know it's nothing serious. Just over worked it.
I should have rested, it was my thought that since I am going lower no point of resting as it will get easier the lighter I go.
pc.
1226
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 02, 2017, 11:07:03 am »
Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better
Condition: since yesterday had a slight cold, my throat a little sore and woke up the same and little sick feeling in the stomach, felt a little weak so decided to make it a moderate volume moderate intensity. arrived late so had 1 1/2hr to do workout, so doing moderate workout would be quick and match the time limit I have and then 15 minutes left of my session the staff said that the woman wanted early session, where only woman so I did 5 minutes of whatever I could and finished.
Warm up
10 min walk to gym
activation and mobility drills and stretches
Workout
Counter movement squats
- 3 x 5 @40kg
Bulgarian Split Squats - When I do these, I don't rest between legs I switch straight over and start. Start with right and finish with left.
- 1 x 5 each leg @0kg
- 1 x 4 each leg @2 x 20kg dumbells
- 1 x 3 each leg @2 x 40kg dumbells
- 1 x 5 each leg @2 x 35kg dumbells
- 1 x 7 each leg @2 x 30kg dumbells
- Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.
Calf Raises
- 1 x 20 @80kg (quick movement no stopping at the top or the bottom)
- 1 x 20 @120kg (same as above but a little slower)
- 1 x 15 @140kg (normal)
Single Rep Squats
- 4 x 0,1,1,1 @80kg
- Note: I set pin at pin 14, failed, so I removed 30kg and squat it back up, then place 30kg back on, then squat down as far as I could as the hip pain was making it harder, then changed the pin to 13 as I find that at depth my thighs are parallel to the ground. So did 1 rep at the height but hip pain a little sore and making it difficult. I always forget what weight I did it last time.
Romanian Deadlift
- 1 x 7 @80kg
- Note: I was given 5 minutes before I started RDL, so managed to do 1 set and also find that my hip would be painful when I did this, moderately painful, so did 1 set and finished.
Cool down
stretch
10 min walk back
Comment
So didn't feel that well so decided to do low reps and increase rep but reduce weights for the BSS, the counter movements was fine, the BSS at 40kg was comfortable struggle, not too difficult but little slower than the 35kg I recorded on video. Then without rest just catch my breath back and move on to the next weight down and increase rep until I finish 7 reps with 30kg. Strained my hip a bit. Calf raise I did same method, up the weight this time every set, single rep squats was difficult with hip but I managed to get some sets in, but a little above full depth. I need to go to 60kg next time. 40kg for partial squats. The RDL was alright, form was not an issue anymore. Had to increase water intake more cos of slight sickness. I then foam rolled my entire abductor, upper quads/front hip, hip flexor, hamstring and upper glutes circumference, each area at a time, 20 secs for each muscle. Total of 9 areas to foam roll at 20 seconds each.
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better
Condition: since yesterday had a slight cold, my throat a little sore and woke up the same and little sick feeling in the stomach, felt a little weak so decided to make it a moderate volume moderate intensity. arrived late so had 1 1/2hr to do workout, so doing moderate workout would be quick and match the time limit I have and then 15 minutes left of my session the staff said that the woman wanted early session, where only woman so I did 5 minutes of whatever I could and finished.
Warm up
10 min walk to gym
activation and mobility drills and stretches
Workout
Counter movement squats
- 3 x 5 @40kg
Bulgarian Split Squats - When I do these, I don't rest between legs I switch straight over and start. Start with right and finish with left.
- 1 x 5 each leg @0kg
- 1 x 4 each leg @2 x 20kg dumbells
- 1 x 3 each leg @2 x 40kg dumbells
- 1 x 5 each leg @2 x 35kg dumbells
- 1 x 7 each leg @2 x 30kg dumbells
- Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.
Calf Raises
- 1 x 20 @80kg (quick movement no stopping at the top or the bottom)
- 1 x 20 @120kg (same as above but a little slower)
- 1 x 15 @140kg (normal)
Single Rep Squats
- 4 x 0,1,1,1 @80kg
- Note: I set pin at pin 14, failed, so I removed 30kg and squat it back up, then place 30kg back on, then squat down as far as I could as the hip pain was making it harder, then changed the pin to 13 as I find that at depth my thighs are parallel to the ground. So did 1 rep at the height but hip pain a little sore and making it difficult. I always forget what weight I did it last time.
Romanian Deadlift
- 1 x 7 @80kg
- Note: I was given 5 minutes before I started RDL, so managed to do 1 set and also find that my hip would be painful when I did this, moderately painful, so did 1 set and finished.
Cool down
stretch
10 min walk back
Comment
So didn't feel that well so decided to do low reps and increase rep but reduce weights for the BSS, the counter movements was fine, the BSS at 40kg was comfortable struggle, not too difficult but little slower than the 35kg I recorded on video. Then without rest just catch my breath back and move on to the next weight down and increase rep until I finish 7 reps with 30kg. Strained my hip a bit. Calf raise I did same method, up the weight this time every set, single rep squats was difficult with hip but I managed to get some sets in, but a little above full depth. I need to go to 60kg next time. 40kg for partial squats. The RDL was alright, form was not an issue anymore. Had to increase water intake more cos of slight sickness. I then foam rolled my entire abductor, upper quads/front hip, hip flexor, hamstring and upper glutes circumference, each area at a time, 20 secs for each muscle. Total of 9 areas to foam roll at 20 seconds each.
1227
Injury, Prehab, & Rehab talk for the brittlebros / Re: I have quad injury? or no
« on: November 01, 2017, 08:55:56 am »That looks like the hamstring area or the IT band. maybe foam roll the IT band.
It's not the hamstring, it's the IT band and maybe side of quad.
I see. I understand as well why you did that, which I hope you realized was the wrong way to tackle a pain in the quads. I had this mentality too, I always thought when ever I got pain in my muscle stretch it, massage it vigorously like you did, whatever to make pain reduced even if it meant going through painful process e.g. my back problem so I stretched it like arching backwards until I wrecked it, couldn't squat or anything for few months, hips were stretched and were wrecked. So stretching or smashing it does not always work, but massage from expert, contrast bath, ice or heat treatment. Something I still need to learn about properly.
1228
Injury, Prehab, & Rehab talk for the brittlebros / Re: I have quad injury? or no
« on: November 01, 2017, 06:45:18 am »
That looks like the hamstring area or the IT band. maybe foam roll the IT band.
1229
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: November 01, 2017, 06:42:25 am »
I had a strange dream where me and brothers were involved in a riddle style activating regarding fishes how they died or something and after they went into detail scientifically with my brother who studied physics about why a certain fish died, we suggested lack of gills to survive in water, but it was shown it had gills and gave a clue as to what activates the gills and we didn't know and he gave the answer potstopium (my guess of spelling as he didn't spell it) I googled it no search word lol. Later on in the dream some smart people like tv series who are supposed genius', pen and teller were in my head but they looked like someone else I asked same question they cheated by going to the room where the guy who asked the question to us and said pot stopium too, lol. What is pot-stopium, they said some cell which activates the cell or process. my first thought was when asked the question hydration or evaporation, i know lame lol, which was wrong, but it was one of those moments when you recall seeing the answer in the form of a diagram, even though it was wrong lol. I am 70% certain that was the answer but the smart guys def said pot stopium but 30% i think he said tee potstopium lol.
So supposedly potstopium is responsible for the activation of the gills.
So supposedly potstopium is responsible for the activation of the gills.
1230
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 31, 2017, 11:58:15 am »
Date: 31/10/2017
Soreness: quads
BW: 63.4kg
Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.
Warm up
10 min walk to gym
activation and mobility drills and stretches
Workout
Counter movement jumps
3 x 5 @40kg
Bulgarian Split squats
1 x 5 each leg @0kg
1 x 3 each leg @2 x 20kg dumbells in each hand
3 x 7 each leg @2 x 35kg dumbells in each hand
Calf raises
1 x 5 @80kg
3 x 20 @120kg
Progressive depth squats
1 x 3 @120kg pin 11
Romanian Deadlift
1 x 5 @80kg
2 x 7 @110kg
1 x 7 @90kg
Cool down
stretch
10 min walk back
Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.
Soreness: quads
BW: 63.4kg
Condition: Had 2 hours of workout time, which was plenty. I hate getting tired especially because my ear blocks up and my nose is already blocked cos of allergy and when I breath it sounds like i'm wearing a stethoscope and the other end is near my mouth and everytime I breath I can hear it loud or if I make any noise with my mouth it will be loud. But not deafening loud obiviously and it's annoying to recover in that situation. So I extend my receovery time a bit more.
Warm up
10 min walk to gym
activation and mobility drills and stretches
Workout
Counter movement jumps
3 x 5 @40kg
Bulgarian Split squats
1 x 5 each leg @0kg
1 x 3 each leg @2 x 20kg dumbells in each hand
3 x 7 each leg @2 x 35kg dumbells in each hand
Calf raises
1 x 5 @80kg
3 x 20 @120kg
Progressive depth squats
1 x 3 @120kg pin 11
Romanian Deadlift
1 x 5 @80kg
2 x 7 @110kg
1 x 7 @90kg
Cool down
stretch
10 min walk back
Comment
It was a nice session able to do all 3 sets at 35kg more easily as I am starting with right leg first, but tiring is an issue especially with my nose being blocked and then my ears closing and opening because of misfiring of the valves at the end of the eustacian tube at the end of my ear at the back of my mouth. which is triggered through breathing. The Calf raises was slightly easy. The progressive depth squat using proper form was alright managed to hit those depths even though i heard small cracks but not worrying sounds, like a stretched out crack sound. The RDL was good felt it in my glutes. not going to buy weightlifting gloves as I have managed to use the straps properly for the RDL.