Adarq.org

Sunday 1/16/2011:

DOMS update:

Post competition days are always rough on me. I'll be posting exactly where I'm hurting and possible reasons

Feet: left, on ball, just before little toe. Definitely caused by the first 50m in my 400m. Curves were much sharper than expected and force of my entire body on a single spot on my left foot makes it pretty easy to blister. Healed by this morning, hurting mostly yesterday.

Calves: Mild soreness, dominant on the outside and more on the right leg. Most likely caused by spikes. Haven't used for 2 months. Being higher on the toes means more calf exertion.

Quads: Very mild soreness. Not even noticeable anymore.

Hamstrings: Severe soreness/tension. Definitely from the last 50m in the 400m. A lot of muscle fiber tearing. Goes to show how much more I'm using the posterior chain in races. It used to be that my quads would feel the worst because they'd have to do most of the work themselves.

Hip flexors: Moderate-high soreness: Can't say it was from the hurdles or 60m. Everything really happened on the 400m. Muscle fiber tearing seems steep considering how it feels. Most likely from last ~100m of 400m when keeping my knees high during run was most important in keeping my pace.

External obdominal obliques: Moderate soreness. Last 50m of 400m. Extensive use probably occurred when my legs were giving out and my hip flexors could no longer do the job of keeping knees high alone. More muscles started being recruited when lactic acid and fatigue caught up with the larger muscles towards the end of the race. Or at least that's what it feels like

Traps: Mild soreness. I do remember my whole body feeling heavy towards the end of the 400m, particularly my arms. Forced to focus on arm motion to keep good sprint form all the way to finish.



Overview: I feel like my full body was used throughout each race, even though it was drastically more noticeable after the 400m. Full body is being used to propel my body forward, rather than just quads/calves like last track season. Usually that's where I felt the worst last season after meet days, but this time around, for the most part, it's my whole body.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121

i'm sure that's just a clause to previous commercial filming and stuff.  filming for personal log purpose is probably ok, just ask the management nicely and you should be good.