Adarq.org

Date: 03/10/2017
Soreness: back - little pain above my tail and little my upper back
BW: 61.9kg

Condition: it was ok until I saw my video of the half squats, which after I had lost some motivation but still finished it off. I also brought the wrong shoes    I usually take my trainers and train in them but this time I wore the shoes I wear when I go out, which you will see from the video, it's quite stiff.

Warm up
   10 min walk
   mobility and activation drills

Workout
   Jump Squats @30kg 3 x 5
   Half Squats @100kg x 3, @150kg 3 x 7
      - since I get comfortable with the weght in a week every session I go deep until I feel my body cannot go any lower without it failing and going all the way down to the pin lol.
   Calf Raises @120kg x 5, 150kg 3 x 20
        - these can be painful for the bone that sticks out behind my neck either the bar is pressing on it or above it.
   Progressive depth pin squats 1 x pin 9, 1 x pin 11, 0 x pin 13
   RDL's 100kg x 3, 150kg x 2 x 7,6
         - I use tissue to help with the grip, but these tissues can come loose and unroll and drop the bar, so I can always feel when that happens, so this time the tissue ripped and I had to quickly place it on the pin. ordered some weightlifting straps.
        - also I don't feel tension in my hamstring or glutes when I do these for some reason. I can feel it more on my back. Maybe it's too easy for my hamstring but too hard for my back.

Note: also utilized the power plate for vibration massaging my back.

Cool down
   stretch overall legs
   10 min walk back

Comment:
The half squats felt differently then they appeared on the video, I felt I went down slowly and quite deep to half squat position but looking at the video I don't seem to go down that deep and descend quite fast for some reason. So my morale was low after viewing that but still moved on but after looking at it again, i'm sure if I continue with this weight I can get deeper. But not going to go as deep as the progressive depth squats.

My coach said that what adarq stated for the progressive depth is a good idea and will incorporate it.

EDIT:
Here is the video

<a href="http://www.youtube.com/watch?v=0Rl5um44gDQ" target="_blank">http://www.youtube.com/watch?v=0Rl5um44gDQ</a>

Criticize away? Please don't be too harsh 

I don't know. When I did the workout on saturday and forgot to warm up the next day I had major glute doms and my latissimus dorsi, thoracolumbular and the external oblique from the right side of my lower back all the way to the side.

So did some foam rolling and that got rid of the pain in my back area and now slowly the little pain at the side of my obliques will go to

the pain in the back is not injury just the pain after a workout you get.

Quote from: seifullaah73 on October 01, 2017, 07:11:51 pm

Quote from: adarqui on October 01, 2017, 10:19:04 am

Quote from: seifullaah73 on September 30, 2017, 06:55:04 pm

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

dno, not sure I like it. It sounds like you would lose alot of specificity doing that, so I don't see much carry over.

To improve depth more, i'd focus on:
1. lighter but more volume at depth, using partials at the bottom, could be off pins or free, sets of 10-20 reps.
2. getting stronger above depth - which will carry over to deeper ROM
3. getting stronger at depth - heavy but relaxed singles to become more comfortable in that ROM

So, #1 targets time under tension for the glutes especially, at those joint angles. You'd start off really light and make sure everything feels fine doing that exercise, for several (3-4 sessions) before bumping it up more. The idea is to just hit depth nice and controlled, then go up a bit but not fully completing the rep, just mid-way, then go right back down. Keeping the tension on the glutes. It could even be less than midway, idea is to just keep the glutes shoulders the load for the entire set. This can be a finisher, after your (#2/main movement).

#2 is basically what you're doing already .. if you go from say, 2xBW half squat, with 1.5xBW full squat .. to 3xBW half squat, then full squat will surely increase as well. Just using some hypothetical numbers.

#3 is just actually performing the exact GOAL movement, whether that's pin squatting or free squatting at depth. The idea here is just to become more comfortable, confident, and stronger 1 rep at a time.. Hit a single, walk back out relax, reset, refocus, hit another. Something like this can be a finisher as well.

my 2 cents on it.

peace!!

Wow, great advice thanks, especially the way you put it into a schedule layout.

np!

Quote

My current layout routine is:
   Jump Squats
   Half Squats
   Progressive depth squats
   Calf Raises
   RDL

So number 2 is the current half squats I am doing and to continue doing, then #1 will replace progressive depth squats and #3 as a finisher at the end of the workout?

well, might be best to split them into two sessions:

A
   Jump Squats
   Half Squats
   Partials at the bottom: 3-5 x 15 (very controlled)
   Calf Raises
   RDL

B
   Jump Squats
   Half Squats
   Squat singles x 10, reset between reps, just working on hitting depth comfortably with moderate loads
   Calf Raises
   RDL

You might want to also warm up a little deeper for your half squat sets also. A good way to get some extra volume in, nice and light.. So, you'd just do a few extra warmup sets during your work up, before you transition to half.

Occasionally you might also want to throw in your progressive depth squats too though, i dno .. you may still like those more than these exercises.

All of that being said, hip safety is #1. Don't tweak it. Light/moderate intensity loads should be ok, don't load up the bar too early with heavier loads.

pc!

Ok I see. I do love the progressive squats so I may do them too. I'll talk to my coach and see what's the best way to do it.

pc and thanks

Since I have been trying out things such as the progressive depth squats, which has gone well to a certain depth then when it get's lower the progress slows down but probably progress is being made.

So I was thinking of another idea combined with this method, using the cable pulley machine, where most have 2 close by, so using a bar attachment at a low depth and then just building hip strength so basically doing concentric squats with pulley machine and progress the depth and then transfer that strength on to the actual squats.

What do you think, feasible or does it have more disadvantages to it?

Deontay wilder vs Luis Ortiz in Doubt as Luis Ortiz test positive for a banned substance.

http://www.boxingscene.com/luis-ortiz-fails-drug-test-deontay-wilder-fight-doubt--120926

One of many of deontay's opponents that had tested positive.

Date: 28/09/2017
Soreness: upper back to my neck cos of when bar is on my back the upper bone of my spine sticks out and presses against the bar, which is not resting on it
BW: 62.3kg
Condition: nice day and plenty of time to do my workout

Warm up
   10 min walk to gym
   Activation and mobility drills
   power plate massage for lower back - feels nice

Workout
   Jump squats 22.5kg 3 x 5
   Half Squats @60kg x 5, @150kg 3 x 8
   Calf raises  @120kg x 5, 150kg 3 x 20
   Progressive depth squats pin 10 x 3, pin 12 x 0
   RDL 100kg x 3, 120kg 3 x 7, 7, 6 (grip wore off) 100kg x 7

Cool down
   stretches
   power plate vibration for lower and upper back
   10 min walk back

Comment
It was an ok session the squat jumps were ok, the half squats is getting better, I am able to become comfortable with the weight in a week to go to around half way. The calf raises is painfull but managed to do 20 reps. The RDL's felt good but grip wore off and had to unrack 1 less of my target rep. The progressive depth squats on thursday at pin 12 seems to be difficult I don't know if it's my weak hips or because I haven't gone down to that depth with any of these workouts. But I had a thought of maybe switching from progressive pin depth squats to just without pin and just go down as far as I can go and get comfortable there and then progress deeper that way. Ended session with a nice power plate vibration for my back.

Date: 26/09/2017
Soreness: certain areas of my back
BW: 62.3kg

Condition: Nice day but had to adjust due to less time I had. This was because of not having enough money for petrol so had to go back home to get money and come back to pay it and when I got to the gym I had 1hr 30min to do warm up and workout.

Warm up
   10 min walk to gym
    activation and mobility stretch

Workout
   Jump Squats 3 x 5 @21.25kg
   Half/Quarter Squats @100kg x 5, 150kg 3 x 8
   Calf Raises  100kg x 5, 150kg x 3 x 20, 15, 15
   Progressive depth squats
      - Since tuesday's I felt comfortable I decided to do a test stage by piling up plates up to parallel height and did half squat x 3, then attempted to just touch the plates and not sit on it fully and when I got close i was controlled but my body was not accustomed to go any further so the rest of the way 3 inches I just sat down fully and unracked. So it seems pin 13 is in line with parallel and pin 14 is the little below parallel so I have 2 more pins to go.
 
   RDL 100kg x 3 x 7 1 min rest between

Cool down
   stretch
   10 min walk back

Comment
nothing.

Date: 23/09/2017
Soreness: spinal erector muscle
BW: 62.4kg

Condition: Nice day, warm some occasional wind.

Warm up
   10 min walk to gym
   sprint and mobility drills

Workout
   5 x 50m sprints @90% intensity

Cool down
   stretch
   10 min walk back

Comment
It was a nice day to run, there were some occasional wind blowing and sometimes it would be still. My starts didn't used to feel smooth it was like I slowed a little when I came out and then I accelerated, but this time the first sprint a little fine as first runs always do just to get comfortable and the other 4 sprints felt good and the start felt smooth, which was good. Then I used the power plate to get rid of some little pains here and there like a massage :p and finished.