so you seem to be substituting 45deg hypers for glute raises.
ya they hit my legs even harder than glute bridges.. alot more hamstring, alot more glute, and i get some calf too.
i just didn't have access to a 45deg hyper so, that's why i did gb's.
i looked up 45 degree hypers. whats the difference between them and a back extension? the example on youtube looked exactly like a back extension and didnt look like it would hit glutes at all. i already do back extensions but i was curious if this might be something i might want to add to my routine.
nope it's the same, it's just that i focus on using the glutes to hip extend rather than using the back.. just have to concentrate on keeping the abs tight and squeezing the glutes to raise you up.. they hit my glutes / hams real hard.
peace
quads so sore i can't even explain it..
"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word."BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.02/06/2011
bw = 155
soreness = extremely sore in quads (vmo mostly) and hamstrings
aches/injuries = left big toe slightly
diet = protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
fatigue = very high
workout #1A: jumps/dunks/basketball stuff
- landed 3 off dribble dunks, court packed though, fullcourts being run, no vid
- missed like 10-12 more dribble up dunks, prety much all of them hard though
- amazing i could even jump with how my legs felt.. regardless of how they felt, i got some power back.. it's coming back
- i had to wait alot in between jumps, koz my vmo's would just lock up after jumping.. so sore
workout #1B: strength, no squatting, too sore
- flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
- S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
- S1: db swing: 40 lb @ 5 x 8
done
recovery: lymph drain 30min + lots of stretching
HOPEFULLY I can squat/jump better tomorrow.. soooooooo sore..
peace
ADARQ.ORG ADVANCED PROGRESS TRACKERPROGRESS-TRACKER-ARTICLE: http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
IMPORTANT REMINDERS- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+
CURRENT GOALS01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHT (lbs)01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4
01/20/2011: 153
01/21/2011: 153
01/23/2011: 153.6
01/24/2011: 154
01/25/2011: 152.8 (nopoop)
01/26/2011: 153.6
01/27/2011: 151.6
01/28/2011: 152.2
01/29/2011: 151.4
01/30/2011: 154
01/31/2011: 154
02/03/2011: 153
02/04/2011: 153
02/05/2011: 152
02/06/2011: 154
02/07/2011: 155
DIET01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready
+ 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011: protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
01/20/2011: SICK: prot shake, cheeseburger, prot shake, prot shake + turkey & cheese
01/21/2011: SICK: chocolate covered almonds, philly cheesesteak + fries, 2 cookies, chocolate covered almonds.. tons of liquid, bad idea, mucous bigtime after that
01/22/2011: SICK: 3 bags of chocolate covered almonds, thats it
01/23/2011: SICK: 3 bananas, beef stew + 2 cookies, 3 bananas + some fig newtons + protein drink (no milk just protein)
01/24/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + a few fig newtons, walking + light sprinting, squatting, milkLESS protein shake + banana, milkLESS protein shake + turkey & cheese sandwhich + tea + gatorade drink
01/25/2011: SICK: chicken soup + milkLESS protein shake, milkLESS protein shake + 2 bananas, cheeseburger + 2 bananas, milkLESS protein shake
01/26/2011: SICK: double chicken tariyaki stir fry, 1cupmilk protein shake + 1 banana, training, 1cupmilk protein shake + 1 banana, 1cupmilk protein shake + 1 banana
01/27/2011: SICK: 1cupMilk protein shake + 1 banana, 4 slices of pizza + 1cupMilk protein shake + 2 cookies, trainingA, milkLESS protein shake, trainingB, 1cup milk protein shake + cookie, glass of gatoraid, 1cupMilk protein shake
01/28/2011: chicken soup + 1cupMilk protein shake, 1cupMilk protein shake + cookie + banana, workout #1, 1cupmilk protein shake, workout #2, 1cupmilk protein, 1cupmilk protein shake + turkey and cheese sandwhich + 1 banana
01/29/2011: protein shake, 2 ibuprofen + gatorade, cheeseburger + almonds + 1 banana, 2 ibuprofen + gatorade + 2 bananas, protein shake + 2 bananas + 2 ibuprofen + gatorade
01/30/2011: gatorade + 2 ibuprofen + protein shake + 2 bananas, gatorade + 2 ibuprofen, greek salad + grilled chicken, 5 granola bars + 1 cookie, training, gatorade + 3 ibuprofen + 1 banana + protein shake, almonds
01/31/2011: gatorade + 2 ibuprofen + protein shake + 1 banana, gumbo soup (chunky) + almonds, gatorade + 2 ibuprofen, gatorade + 2 ibuprofen + protein shake + 3 bananas + turkey & cheese sandwich
02/03/2011: gatorade + 2 ibuprofen + protein shake, 2 spicy chicken sandwiches from wendy's & some fries, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwhich + gatorade + 2 ibuprofen
02/04/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread, bag of chocolate almonds, training + protein shake, protein shake + gatorade + 2 ibuprofen, turkey & cheese sandwich + gatorade + small amount of trail mix (so good)
02/05/2011: protein shake + gatorade + 2 ibuprofen, egg and cheese sandwhich on multigrain bread + banana + trail mix, training + protein shake, protein shake + gatorade + 2 ibuprofen, peanutbutter sandwich + banana
02/06/2011: protein shake + gatorade + 2 ibuprofen + chocolate almonds, philly cheesesteak + fries + 2 cookies, banana + gatorade + 2 ibuprofen + some chocolates
02/07/2011: protein shake + gatorade, chocolates + egg & cheese sandwhich + gatorade, training + protein shake, protein shake + gatorade, PB sandwhich + 2 bananas + protein shake + gatorade
SORENESS01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none
01/20/2011: calfs
01/21/2011: none
01/23/2011: none
01/24/2011: none
01/25/2011: hamstrings
01/26/2011: hamstrings (a ton), glutes a little
01/27/2011: hamstrings (a lot)
01/28/2011: hamstrings still
01/29/2011: hamstrings, quads FATIGUED (quarter squats ftw)
01/30/2011: hamstrings a little, quads fatigued
01/31/2011: calfs a little
02/03/2011: hamstrings, quads
02/04/2011: hamstrings, glutes, quads
02/05/2011: very sore, hamstrings (mostly), glutes, quads
02/06/2011: extremely sore in hamstrings & quads, glutes sore
02/07/2011: extremely sore in quads (vmo mostly) and hamstrings
ACHES/INJURIES01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
01/20/2011: left bigtoe VERY BAD..
01/21/2011: left big toe, a little better than 1/20/2011, positive sign
01/23/2011: none early on, big toe during/after calf raises
01/24/2011: left big toe a little, left knee a little (odd about the knee)
01/25/2011: left knee still wtf, very odd.. came out of nowhere, didn't do anything to tweak it that I know of
01/26/2011: left hamstring tendon a little, turf toe a little - much worse after i stretched it after walking + light interval sprints
01/27/2011: left big toe
01/28/2011: TOE/FOOT.. ok, it felt "ok" all day, after training, it feels so painful it's ridiculous.. definitely a stress fracture in there + turf toe.
01/29/2011: gout toe, very bad during the day, could barely walk, then ibuprofen + water + bananas + ice + lymph drain helped
01/30/2011: gout-toe AFTER training, felt good prior
01/31/2011: none
02/03/2011: big toe slightly after squatting
02/04/2011: bumped right knee in the car - hurt sooooo bad haha, got a lump/cut it open a bit.. then i hit it again, same spot, on some wooden thing.. iced it before going to workout, felt fine during training, more of a flesh wound.
02/05/2011: bump under right knee from yesterday
02/06/2011: left heel (achilles tendonitis ish slightly), left big toe slightly
FATIGUE01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate
01/20/2011: sick
01/21/2011: sick
01/23/2011: sick
01/24/2011: sick, extremely high fatigue
01/25/2011: sick, high
01/26/2011: sick, high
01/27/2011: sick, moderate
01/28/2011: moderate
01/29/2011: low
01/30/2011: low
01/31/2011: low
02/03/2011: high
02/04/2011: moderate
02/05/2011: high
02/06/2011: very high
02/07/2011: very high
SLEEP SCHEDULE THE PREVIOUS NIGHT01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/20/2011: 5 hours sleep
01/23/2011: 8 hours sleep
01/24/2011: 8 hours sleep
01/25/2011: 8 hours sleep
01/26/2011: 8 hours sleep
01/27/2011: 8 hours sleep
01/28/2011: 10 hours sleep
01/28/2011: 9 hours sleep
01/30/2011: 8 hours sleep
01/31/2011: 10 hours sleep
02/03/2011: 10 hours sleep
02/04/2011: 10 hours sleep
02/05/2011: 7 hours + 3 hours
02/06/2011: 8 hours sleep
02/07/2011: 8 hours sleep
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session
01/20/2011: iced toe
01/21/2011: iced toe
01/24/2011: iced toe after training
01/27/2011: iced toe after training, twice
01/28/2011: iced the hell out of my foot/toe, tons
01/29/2011: iced the hell out of my foot/toe + 6 total ibuprofen
01/30/2011: iced the hell out of my foot/toe + 7 total ibuprofen
01/31/2011: iced toe 3 times, 6 total ibuprofen
02/03/2011: iced toe twice, 6 total ibuprofen
02/04/2011: iced toe twice, 4 total ibuprofen
02/05/2011: iced toe twice, 4 total ibuprofen
02/06/2011: iced toe once, 4 total ibuprofen
02/07/2011: iced toe twice, 0 total ibuprofen
STRETCHING AND MYOFASCIAL RELEASE01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though
02/04/2011: light hamstring/glute/adductor stretching
02/05/2011: light hamstring/glute/adductor stretching
02/07/2011: intense hamstring/quad stretching
EXERCISES & SESSIONSJUMPS/DUNK SESSIONS01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks:
http://www.youtube.com/watch?v=P6IaftbFD0U01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor
link-to-vid02/03/2011: felt crappy, 34-35" on max jump, L-SLRVJ on layups got maybe 28
02/04/2011: felt better, 34-35" on max jump again but better consistency, L-SLRVJ layup jumps were much better overall (rim touch every time)
02/05/2011: landed a dunk off lob @ around 45min, close on some dribble ups, lots of layups
SQUATTING01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 :::
link-to-vid01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)
01/24/2011: half squat, 45 @ 3 x 10, 135 x 8, 185 x 10, 225 x 10, 245 x 10, 265 x 10, 285 x 8, 305 x 5, (152 at time of squat)
01/28/2011: workout #2: squat @ 151 lb half SQ: 45 @ 295 x 5, 315 x 6 (7=pinned), knees shift quarter squat: 335 x 5, 355 x 5, 375 x 3, half squat: 275 x 10 (dead)
02/03/2011: half squat: 45 @ 3 x 10, 135 x 8, 185 x 8, 225 x 5, 245 x 5, 265 x 5, 285 x 5, 305 x 3 (4=fail) (heels elevated too much)
02/04/2011: half squat: 45 @ 3 x 10, 135 x 5, 185 x 5, 225 x 5, 245 x 1,1,1, 265 x 1,1,1 285 x 1,1
305 x 1,1 315 x 1,102/05/2011: half squat: 245 @ 5 x 10, 3min rest +++ half squat "MEBM": 225 x 18 ... closer stance, more vmo
BODYWEIGHT UPPER01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest
01/23/2011: PU = 125, 8 sets of 15-20 light
01/25/2011: few sets of single leg pushups
01/26/2011: pushups in 30 minutes, PU: 40, 25, 25, 25, 25, 25, 25, 20, 30,
01/27/2011: neutral grip pullups: BW @ 10, 10, 10, 10, 8, 8, 8,
01/29/2011: neutral grip pullups: 12, 12, 12, 12, 11, 11, + pushups: 45, 35, 35, 40, 30,
01/31/2011: neutral grip pullup: BW @ 15, 13, 14, 12, 12, 7 && pushups: BW @ 46, 50, 45, 40,
02/03/2011: S1: neutral grip pullups: BW @ 10, 10, 10, 8, 8, 8
02/04/2011: 5 dips, 30 pushups lol
02/05/2011: 45 lb plate swing @ 3 x 6
02/07/2011: S1: db swing: 40 lb @ 5 x 8
DB BENCH PRESS02/04/2011: DB bench: 40 lb @ 2 x 10, 50 lb x 10 (last rep = pause ~20s then press)
02/07/2011: flat DB bench: 50 @ 3 x 10, 55 x 5, 60 x 8
DB ONE ARM ROW02/05/2011: 60 lb @ 3 x 8
GLUTE BRIDGES01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80,
GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!
01/23/2011: GB total = 800, 8x100
01/25/2011: GB-220,
GB-130+70+100+100+100+10001/29/2011: glute bridges: 150, 120, 120, 150, 210, (short rest)
01/31/2011: prone rev hyper: 100, 100, 100,
02/03/2011: S1: 45deg hyper: BW x 40, BW + 25 lb x 20, 20, 20, BW x 40
02/04/2011: 45deg hyper: 45, 45, 35, 35, 30 <- hams/glutes toast
02/07/2011: S1: 45deg hyper: BW @ 50, BW + 35 lb @ 20, 20, 23, BW @ 50, 60, 80
CALF RAISES01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50
01/17/2011:
CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50
01/23/2011: CR = 445 total, highest set = 100
01/25/2011: CR-100, CR-100, CR-100,
01/30/2011: BW + 35 lb total @ 50, 50, 50, 50, 50, 50,
02/05/2011: BW + 60 lb total @ 5 x 25
WALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities
01/27/2011: 7 miles traveled, bunch of nice 20-30 yard sprints, felt good, acceleration suffering cause of sore hamstrings, then a bunch of MR halftucks, and sets of 30, 30, 20, 20
01/30/2011: max effort sprints (20's and a few 40's), MR halftucks: 5 x 30, 5 x 15
CONDITIONING01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300
02/03/2011: basketball work/dribbling/shooting
02/04/2011: basketball work/dribbling/shooting
02/05/2011: basketball work/dribbling/shooting
RECOVERY01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities
01/24/2011: 6 miles walking + light interval sprints
01/26/2011: 7 miles walking + light jogs
01/27/2011: 7 miles walk + sprints & MR halftucks
01/28/2011: 8 miles walked + light jogs mixed in
01/30/2011: 6 miles walked + max effort sprints (20's and a few 40's) + mr halftucks (5 x 30, 5 x 15)
02/06/2011: lymph drain 30min
02/07/2011: lymph drain 30min
CORE02/05/2011: hanging knee raises: 3 x 18-20
ONE LINERS WITH EVERYTHING IN THEM- OPTIONAL
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