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Messages - seifullaah73

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1231
Boxing / Re: Misc Boxing News
« on: October 29, 2017, 07:39:21 pm »
Anthony joshua vs carlos takam

Takam is solid and can take a lot of hits, that headbutt from takam right into the nose of AJ was so painful, I felt it. Ref saw he was getting hit a lot with so many powerful shots, and stopped it, takam could have continued so maybe it was a little premature but takam was losing anyway. Looking at takam, art of where he got cut above his eye was torn off, no hanging skin or anything, just ripped off. nasty.

This is a great highlight i found includes the headbutt in slow motion.
<a href="http://www.youtube.com/watch?v=1v_AA_3pgc4" target="_blank">http://www.youtube.com/watch?v=1v_AA_3pgc4</a>

1232
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 28, 2017, 08:53:13 am »
Date: 28/10/2017
Soreness: quads, calves
BW: 62.8kg

Condition: Very cold and mildly windy. Was wearing

Warm up
    40 min walk to track
    sprint and mobility drills

Workout
    6 x 50m sprints

Cool down
    stretches
    10 min walk back

Comment
It was very cold morning had to walk to the gym from a bit further away, didn't have a drive, so had a 40 min walk approx to track. It was cold and a bit windy. I wore a jumper, which was 700 grams, as with it on I weighed 63.5kg. So the runs felt nice but not extraordinarily fast but quite fast, probably my body has adjusted to the speed being normal speed. Then last 5th set I did run without jumper, it was awkward running, felt weak in my legs and towards end I was under-striding because of the wind possibly. So I added one more set without shirt to run and it felt average. The runs I did felt like I could accelerate a bit further, which is good.

1233
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2017, 06:25:38 pm »
Date: 26/10/2017
Soreness: quads, glutes
BW: 63.4kg

Condition: wet outside, took me 2hrs to complete this workout.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   Counter-movement jumps
       3 x 5 @50kg
   Bulgarian Split Squats
       1 x 5 each leg @0kg
       1 x 3 each leg @2 x 20kg dumbbells
       2 x 7 each leg @2 x 35kg dumbbells
       1 x 7 each leg @2 x 30kg dumbbells
   Calf Raises
       3 x 20 @120kg
   Partial Squats
       0 x 0 @60kg
       3 x 10,10,0 @50kg
   Romanian Deadlifts
       3 x 7 @100kg

Cool down
   stretches
   10 min walk back

Commentary
Another exhausting day of BSS, the weight for counter movement jumps are comfortable but will not increase the weight any more, the BSS a little easier than before as I started with right leg first then left. But tiring is still the same. The calf raises are so painful for my calves. The partial squats at the bottom was so hard, my quads were just dead for me to do anything with it. Then the RDL's comfortable and targeting the right muscle.

1234
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 24, 2017, 03:47:09 pm »
Date: 24/10/2017
Soreness: quads, hamstring, calves  :headbang:
BW: 63.2 or 63.4 kg don't remember.

Condition: I had 1 1/2 hr, which was alright, but I almost always go over that and have to rush to my next place to be.

Warm up
    10 min walk to gym
    mobility and activation warm up

Workout
    Counter movement jumps
        - 3 x 5 @50kg
    Bulgarian Split Squats
        - 1 x 5 @0kg
        - 1 x 3 @2 x 20kg dumbells
        - 2 x 7 @2 x 35kg dumbells
        - 1 x 7 @2 x 25kg dumbells
     Calf Raises
         - 3 x 20 @120kg
     Progressive depth squats
         - 1 x 3 @Pin 9
         - 1 x 3 @Pin 10
         - 0 x 0 @Pin 11
     Romanian Deadlifts
         - 1 x 3 @Empty Bar
         - 2 x 7 @100kg
         - 1 x 7 @90kg

Cool down
    general isometric stretch (lower body)
    10 min walk back

Comment
It was an ok session, the BSS draining my energy, but also my right leg is weaker than my left leg, as on the second set I decided to do my right leg first and after I was tired but still managed to easily do my left leg unlike my normal way of left leg first easy then struggle towards end with right leg. So I can switch it and do all 3 sets with 35kg but the fatigue/draining of energy is unbelievable, but after that I can relax with the other workouts. The calf raise was ok. The progressive depth squats I decided to start again, but this time I used a queue where I should bend at the knees and the hips at the same unlike knee only on my first attempt then hip only in my second attempt. The RDL is getting better, feeling it in my hamstring, few fixes I had to do was that since I read you had to bend your knees slightly I used to bend it forward and that would affect my back then I read you just keep them loose and when you push your hips back let the knees bend to go further back and that works, I also tied my jumper around my waist as a belt, mental thing most prob as it does not do work of belt but having it there makes it more comfortable.

1235
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 23, 2017, 07:42:41 am »
Quote from: LBSS on October 23, 2017, 02:40:37 am
Quote from: acole14 on October 22, 2017, 07:38:42 pm
Quote from: seifullaah73 on October 22, 2017, 04:48:31 pm
Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).

+1, to put it differently you're sticking your butt out on the squats. think about sitting straight down between your feet, you don't want the bar to move forward or backward from your center of gravity (mid foot).

Ok I see thanks.  :highfive:

Quote from: acole14 on October 22, 2017, 07:38:42 pm
Quote from: seifullaah73 on October 22, 2017, 04:48:31 pm
Is my form ok in RDL and is the squat video full depth or no?

For the squat, the bar tracks forward - looks like you are leaning forward to hit the pins rather than going straight down. Might be an ankle mobility thing.

RDL looks pretty good, the grip is not ideal but if that's what you're limited to then nbd (unless your wrists start to hurt).

Ye it did track forward, prob is ankle mobility or because i am pushing my butt back this may be the reason. the RDL grip I use one underhand (left hand) and one overhand (right hand) but because of straps I may use both over hands. thanks.  :highfive:


1236
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 22, 2017, 04:48:31 pm »
Is my form ok in RDL and is the squat video full depth or no?

1237
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 19, 2017, 10:36:32 am »
Date: 19/10/2017
Soreness: Quads are dead
BW: 63:3kg

Condition: Had quite a bit of time to do my session.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   Counter movement Jumps
      -40kg 3 x 5
   Bulgarian Split Squats
      -0kg x 5
      -20kg dumbells in each hand 1 x 4
      -35kg dumbells in each hand 2 x 7
      -25kg dumbells in each hand 1 x 7 (speed variation)
   Calf Raises
      -90kg 1 x 5
      -120kg 3 x 20
   Single Rep Squats
      -50kg 5 x 1
   Romanian Deadlifts
      -50kg 1 x 5
      -90kg 3 x 7

Cool down
   stretch

Comment
Man another tiring workout, after the BSS second set my quads were dead and the last rep of the second set was a slow ascent. Then finished it off with 25kg dumbells speed 7 reps each leg. Then completely dead. Did the calf raises feeling better in terms of lightheaded. Then I did a few sets of single rep squats just to get a feel for it, I attempted 70kg, which was not that bad but my legs were shaking and just dropped it on the safety pin. So I did 50kg instead. Much better. Finished off with RDL's, started to get a better feeling of how to do it. I better understand the straps, I used to tighten, but I find it if i wrap it around lose and use one hand to rotate the straps it gets tighter to the bar.

I recorded some videos for form check, as the RDL there was still some pain in the lower back when I did it, but I also felt a little in the hamstring and maybe in the glutes.

Single Rep Squats 50kg
They don't look full depth squats at parallel, seems a bit above. Unless I am mistake and it is full depth squat.
<a href="http://www.youtube.com/watch?v=J3ZU4Ofyf-E" target="_blank">http://www.youtube.com/watch?v=J3ZU4Ofyf-E</a>

Romanian Deadlift 90kg
I did 2 angles first is first set and second one is second set. The second set felt a little better. I did back angle to get view of my knee bend in the lift.
<a href="http://www.youtube.com/watch?v=3B82dLnGkv0" target="_blank">http://www.youtube.com/watch?v=3B82dLnGkv0</a>

<a href="http://www.youtube.com/watch?v=xmRppkz3XVI" target="_blank">http://www.youtube.com/watch?v=xmRppkz3XVI</a>

Also I mentioned about the difficulty of deadlifting with my left hand because of my small finger, which I did an ascii drawing of, but I decided to do a photo to get better idea of what I mean.



pc

1238
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 19, 2017, 10:13:16 am »
Quote from: acole14 on October 19, 2017, 06:20:45 am
Quote from: seifullaah73 on October 18, 2017, 09:35:26 am
Quote from: acole14 on October 18, 2017, 08:43:34 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.

I am 100% sure they are 35kg dumbells. But I also cannot do 120kg full squats with barbells. I also carry them (the dumbells) back with 2 hands each. But I am definitely not handling them like toys, especially towards the end. After I finish one leg I go straight to other leg and the last reps are a push but not grinding hard.

Note:
They are pio dumbell sets - my gym has option 2 the one I am using. 35kg. Lol even I started to have doubts after you mentioned how easy it looks.
https://www.mifitness.co.za/product/pio-dumbbell-sets/

pc

Nah you're good, I saw the 35kgs on the DBs in the video. Good stuff man, you're definitely getting stronger, which has been a big weakness for awhile.

Thanks. ye it has been a while, properly incorporating progressive overloading. doing 2 sets, 3 sets 5 reps and now to full 3 sets and 7 reps and if i don't make the last set i go light and complete the set.
 :highfive:

1239
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 18, 2017, 07:27:32 pm »
What do you think about weightlifting gloves to help with the grip issue as well as for comfort/protection from calluses, primarily for deadlifting heavy weight. If so would any glove do or are leather the best ones to have.

pc

1240
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 18, 2017, 09:35:26 am »
Quote from: acole14 on October 18, 2017, 08:43:34 am
Sorry to ask, but are you sure they're 35kg DBs and not 35lb (15kg) DBs? Because that is absolutely staggering that you can do >1xBW for seven reps....I'm full squatting 120kgs 5x5 and could not do more than 20-25kg for seven reps/leg on BSS. I do them much wider than you too. You're also handling them like toys. If they're definitely 35kg DBs, bravo, I'm impressed.

I am 100% sure they are 35kg dumbells. But I also cannot do 120kg full squats with barbells. I also carry them (the dumbells) back with 2 hands each. But I am definitely not handling them like toys, especially towards the end. After I finish one leg I go straight to other leg and the last reps are a push but not grinding hard.

Note:
They are pio dumbell sets - my gym has option 2 the one I am using. 35kg. Lol even I started to have doubts after you mentioned how easy it looks.
https://www.mifitness.co.za/product/pio-dumbbell-sets/

pc

1241
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 18, 2017, 08:29:35 am »
Date: 18/10/2017
Soreness: none much back bothering not pain just bothering
BW: 62.5kg

Condition: I had quite a bit of time to do my workout.

Warm up
   10 min walk to gym
   activation and mobility drills

Workout
   counter movement jump
       - 40kg 3 x 5
   BSS
       - 0kg x 5
       - 20kg dumbell in each hand x 3
       - 35kg dumbell in each hand 2 x 7
       - 20kg dumbell in each hand to complete last set 1 x 7   
    Calf raises fast
       - 110kg 3 x 20   
    Progressive depth squats
        - pin 10 x 3
        - pin 12 x 0
    RDL
       - 60kg x 3
       - 100kg 1 x 3
       - 80kg 3 x 7

Cool down
    stretch
    powerplate
    10 min walk back

Comment
Ok, so the counter movement squats felt good and controlled. The BSS felt tiring but not very hard so def hard work, I also bought straps, which was hard to get to as there is always slack between the wrist and the dumbell, so need to get used to straps again. I recorded a video, which you can see below. After I was feeling light headed so decided to end it at 20kg dumbells. Then the calf raises is always hard because of light headedness so I go light and do 120kg at 20 reps in case I lose balance and who knows what happens. Then the progressive depth squats, because I have been doing them like my half squats, I can't achieve the same depth with proper hip involvement because my legs were shaky from the bss or combination of both. So will have to start from the top again with proper form and work downwards again but won't take long as I have the other methods suggested by adarq. Then the RDL's with straps don't feel comfortable with grip issue and my back also was getting more of the stress than my hamstring no matter how hard I push my hips back, it seems the heavier it gets the less impact it has on the hamstring, but will keep trying. 

Video I did of BSS, second set first leg, then I turned off camera and repeated with other leg.

<a href="http://www.youtube.com/watch?v=Lzf0viyr3iA" target="_blank">http://www.youtube.com/watch?v=Lzf0viyr3iA</a>

pc

1242
Boxing / Re: Misc Boxing News
« on: October 15, 2017, 08:26:13 am »
Nasty KO by jermell charlo, don't know why lubin's team got so heated, their man lost fair and square. The way lubin struggled in getting up showed how serious the knock out was.

<a href="http://www.youtube.com/watch?v=BZL2EGKLHUw" target="_blank">http://www.youtube.com/watch?v=BZL2EGKLHUw</a>

Lara won in a boring way. Hurd beat trout too.

Abner mares and santa cruz win their fights to set up a rematch.

December errol spence looking to fight lamont peterson on January 13.

1243
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 12, 2017, 05:13:49 pm »
60kg combined weight. 30kg dumbell in each hand. Will try and get a video next week when I will be attempting 35kg dumbells in each hand.

Today I had to do some cleaning out of my house the majority of the day, lots of heavy lifting and moving.

Also I have a weezy chest, when you breath in, your voice is weezy. So a little sick.

So I didn't get to go to the gym.

1244
Nutrition & Supplementation / Re: How Elite Athletes Eat
« on: October 11, 2017, 04:58:32 pm »
What about cassava. Which is like yam. you can eat it raw....if you want or make chips out of it sliced or strips.

1245
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 11, 2017, 04:50:10 pm »
Quote from: adarqui on October 11, 2017, 04:43:49 pm
Quote from: seifullaah73 on October 11, 2017, 04:39:38 pm
Quote from: adarqui on October 11, 2017, 02:33:50 pm
Quote from: seifullaah73 on October 10, 2017, 11:23:29 am
In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote
Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

Yep. because I didn't know where to start I assumed right at the bottom, but it makes sense to go below parallel to above parallel so as to make my body used to that depth so therefore it becomes more easier for me to progress with my progressive depth pin squats and less taxing on the knee as it would be when starting from atg. ATG is just too low.

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