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Messages - seifullaah73

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1966
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 01, 2015, 08:51:58 am »
Quote from: vag on October 31, 2015, 04:46:27 pm
And another thing we have told you a million times but oh well, let's make it 1000001:

Quote from: seifullaah73 on October 31, 2015, 04:18:16 pm
BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3

This is ridiculous, it does not pass for training. You don't want to squat and you only want to do BSS and SLRDL? ok, that is fine.
Pump up the volume!!!
Don't tell me why you didn't and what was the reasoning and what is the big plan, i don't want to know.
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

40kg is too heavy to do 6 reps I fail at 2 reps. I progressed from 35kg which I can do 6 reps, so I increased the weight and am now working at this weight.
I can try do 6 reps, I might fail or my body leans forward with BSS but I can do 6 reps with SLRDL.
That's why I do the max amount I can do.

1967
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 01, 2015, 08:49:22 am »
Good job with the tournament.
is it free entry for anyone or is there requirements to join?

1968
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 31, 2015, 04:18:16 pm »
Info: The damn track was still wet.

Date: today
Weight: 64.5kg
soreness: quads, shins a little (seems the quad has started becoming sore, started a little from running and bss made it more sore.

Warm up
    a walk, skip and run x 2 x 20m

Workout
    60m sprints, windy, wet track
        1. 8.34 - it was a good jump out from the start, but the track was wet and the angle i was at and my feet kept slipping back and it is like the stumbling but when I carry on and maintain doesn't work just keeps slipping until I come up and then it stops and i try power my way to the finish. worst timing ever.

       2. 8.30 - don't know why

      3. 8.16 - good time
   
      4. 8.24

Just an overall bad session.

ankle hops x 2 x 8
tuck jumps x 2 x 8

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3 (the right quad is sore especially when i lean over the quads have to keep its composure so that being sore makes it more harder, but better on the left leg, a little sore, but it was a nice challenging weight to work on.

Rating: 5/10
disappointing session, so it is what it is.

1969
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 29, 2015, 04:06:17 pm »
Date: 29/10/2015
Soreness: none
Weight: 64.35kg

What a day full of rushing here and there, woke up late and had to rush to a meeting, then went back home to eat breakfast then had to rush back to another session with another company it is 3:30pm and now have to rush to the gym and track arrived there at 4:00pm, so i had 1 hour to get my workout done.

Session:
  A walk x 2
  A skip x 2
  A run x 2
  hip mobility swings
  60m sprints windy and raining so track was wet and wind flowing from diagonal direction.
    - 8.03  Left lead leg
   - 8.10  Right Lead Leg
   - 8.22  Left Lead Leg
   - 8.16  Right Lead Leg

  The runs felt nice and felt like I was accelerating even when I was upright upto 50m and then after, the acceleration was reduced slightly transitioning to maintenance but could feel like I was accelerating through the finish line.

Then had to rush to the gym, did quick quad and ham activation drill, then did ankle hops shin feels much better, then did reverse calf raises. Then did Bulgarian splits squats, 0kg x 5, 20kg x 5, 40kg x 1 then did single leg Romanian deadlifts 0kg x 5, 40kg x 3.

Then had to finish then head off home after general stretch.

What a stressful day.


1970
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 27, 2015, 02:28:33 pm »
Quote from: vag on October 27, 2015, 01:43:32 pm
Quote from: seifullaah73 on October 26, 2015, 06:50:48 pm
Squat Max Rep: 1.33333 x BW
pc

Let me spoil it a little for you. Relative strength is very important, but relative strength is also, relatively judged.
Take a look at this: http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

At 132 lbs BW , novice level is 170 ( 1.28*BW ) and intermediate is 205 ( 1.55@BW ).
At 181 lbs BW , novice level is 220 ( 1.21*BW ) and intermediate is 270 ( 1.49@BW ).
At 220 lbs BW , novice level is 245 ( 1.11*BW ) and intermediate is 300 ( 1.36@BW ).

The lighter you are , the easier it is to squat a given percentage of your bodyweight.

That said, 80kg is WAY better than 60kg and 1.33*BW is WAY better than 1*BW. Makes more sense too, 60kg max squat was as ridiculous as the 3 calf raises recent story, does not compute.
Also some crazy strength imbalances ( quads vs hamstrings ) at your numbers are now coarsened and make more sense. Nice.


Quote from: seifullaah73 on October 26, 2015, 06:50:48 pm
I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol.

Start squatting again. Those 100kg, go get them!

Thanks  :highfive:
Look forward to getting that 100kg.
BSS has definitely helped not only with strength but also with handling heavy weights.

1971
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 27, 2015, 01:31:19 pm »
Date: 27/10/2015
BW: 64.45
Soreness: none

Warm up
  a march x 2 x 30m
  a skip x 2 x 30m
  a run x 2 x 30m
  hip mobility lateral leg swings x 10 each leg
 
Workout
  60m sprints wind is all over the place 10am, slight cold morning
      1. 8.16 Left Lead Leg (my first run and there are some kids training just on the next 3 lanes and I see it is clear so I run and I feel comfortable but my legs are kicking      the back of my other legs calf muscle, as I am approaching the end one of the trainers .... starts walking into my lane and then I quickly slow down and he says oh sorry and just moves off  :gtfo:.

     2. 8.06  Right Lead Leg - I use the same lane as the trainers is off the lane and I take advantage and run, felt a little better. rested 5 minutes before running this so was a little tired.

     3. 7.84  Left Lead Leg - I used another lane as the trainers decided to stand on the other lane, it felt good but was hard to keep eye out for finish line on floor, so looking for the line distracted me a little but still got a good time. feeling a lot tired and a little sick.

     4. 8.36  Right lead leg - I just felt very tired and weak and the run felt weak also so got a bad time, felt even more sick, when i say sick i mean sick in the stomach, like tired sick about to vomit about 50% but felt very sick and a little dizzy also the oil I had in my air since yesterday, olive oil, the smell made me even more sick, so rested for a while before committing to one more run.

    5. 8.13  Left Leg - just tired and sick

    Ankle hops 1 x 8 felt good and bouncy but the sickness just ut a stop to the workout and I went to the gym.

    BSS 0kg x 5, 2 x 20kg dumbells x 5
    Single leg RLD 0kg x 6, 2 x 20kg dumbell x 6

   Stretched before and after for mobility and activation.

Cool down
   stretch
   walk back

Comment
Bad come back workout session, sick, tired and weak prevented me from getting a good workout today.

Rating: 4/10

1972
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 27, 2015, 01:14:15 pm »
Quote from: adarqui on October 26, 2015, 11:19:59 pm
yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f

definitely
 :highfive:

1973
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2015, 06:50:48 pm »
Quote from: LBSS on October 26, 2015, 01:12:31 pm
of course you should include the weight of the bar. everyone on here does, as does everyone else who has ever written about weight lifting on the internet, ever.

a 1 x bw squat is still not great for a healthy young man, but it is a damn sight better than 20kg under 1 x bw.

Nice!
 :highfive:
I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol. definitely better than 20kg below BW.

Squat Max Rep: 1.33333 x BW
pc

1974
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: October 26, 2015, 12:42:08 pm »
I was thinking about my max squat rep at 60kg, I realized that some people have been including the weight of the bar to their stats not here but else where, which got me thinking that 60kg is my max squat not including the weight of the bar so if I was to include the weight of the bar that would be +20kg totalling 80kg, which is over 1x BW.

Is this how you guys do it meaning my squat is not all that bad or do you guys exclude the weight of the bar on your journal and my squat still sucks lol.

1975
Boxing / crawford vs jean
« on: October 25, 2015, 05:26:27 pm »
It started off a little slow, but later on crawford changed stance and bang, knockout at the end of round one. then he started picking up the pace, that guy is mean, aggressive and very observative if that is the right word as he times and opportunifies his punches and a wonderful stoppage.

great performance by crawford, him facing pacquiao would be aggressive vs speed aggressive awkward power
but would a good performance as the styles match.


1976
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 22, 2015, 06:37:58 am »
did you hear, andre ward signed a 3 fight contract deal with HBO and of the fights has to be with kovalev.
so it seems he will be moving up to 175lbs weight.
 :-\

1977
Boxing / Re: GGG vs Lemieux
« on: October 19, 2015, 05:56:04 pm »
What a night of boxing so many good fights.

GGG vs lemiux jabs all night long, never seen this side of golovkin, he was so good at jabbing that guy and at the right time, lemiux seemed over hyped based on his performance, ggg had the right game plan jab the power puncher and throw in the occasional power punch ggg was excellent.

also golvokin is very good at hitting to the body, it's not blind shots, he just seems to find the open shots and goes for it hard, that's another good thing about golovkin he is very good at attacking the body, mainly the liver shots.  :headbang:

gonzalez, was good but need to see him against stronger competition.

lamont peterson was ok but felix diaz so hyper it was funny it was jump around and when close up he would jump about try and push him back to the ropes, he was effective and it was a close math definitely not 117-112.

but I loved golovkin's performance, this shows he has the complete package the power puncher and the boxer with effective jabbing. I knew mayweather was gonna decline first of all his weight but if he did go down to 154lb he would have been drained and being way taller then mayweather might have upset him but have a feeling that mayweather being strong boxer quick on his feet would out manouevre ggg.

canelo will beat cotto and ggg vs canelo is going to be good.
 :headbang:

1978
Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the role of hamstrings in backsquats
« on: October 17, 2015, 09:37:42 am »
Quote from: maxent on October 16, 2015, 01:41:54 pm
Quote from: seifullaah73 on October 16, 2015, 01:29:12 pm
But this would be strange in my case as my hamstring's are way stronger than my quads that my body if ucontrolled falls into a good morning squat. I used to do a lot of hamstring oriented exercises such as natural glute ham raises, single leg hyper extensions but am now building my quads.

Yes, i think that's a good point, hips shooting up out of a bottom of squat means your hamstrings didn't hold back angle -- but additionally, it could also mean your quads didn't have enough strength to move the bar up and your body compensates by getting into a more mechanically advantageous position to complete the lift. It's possible your hamstrings are strong enough to hold back angle but didn't and it was your quads which weren't strong enough to move the load. Therefore your body intentionally lost back angle to put yourself in a better position to lift the weight. It's not clear cut what's going on at all.. no black and white answers..

+1
This is what I thought also, that my quads is weak in bringing the weight up.

1979
Strength, Power, Reactivity, & Speed Discussion / Re: Revisiting the role of hamstrings in backsquats
« on: October 16, 2015, 01:29:12 pm »
But this would be strange in my case as my hamstring's are way stronger than my quads that my body if ucontrolled falls into a good morning squat. I used to do a lot of hamstring oriented exercises such as natural glute ham raises, single leg hyper extensions but am now building my quads.

1980
Boxing / Re: devon alexander vs aron martinez
« on: October 15, 2015, 07:05:14 pm »
Quote from: adarqui on October 15, 2015, 03:47:58 pm
Quote from: seifullaah73 on October 15, 2015, 01:51:21 pm
I was expecting better from devon, I enjoy watching devon's speed, combination but this time he was sluggish couldn't do anything when martinez was coming forward, almost fell a sleep watching.

martinez was smothering like porter did draining his energy. i expected better from devon. I thought martinez won, i didn't see anything much from devon.

if you had typed this first, I would have said it expressed my thoughts exactly.

He should probably team up with a new trainer.. I don't see any fire between him & Cunningham, nor do I see much improvement. Looks like he's getting worse. Maybe if he went and spent some time with Roach .... or maybe he's just done.

Depends what he needs improving on.

each coach does something different
Roach only focusses on power miguel cotto very minimal defence if not none at all
Virgin hunter boxers/tactical
robert garcia: brawler/boxer
joel diaz: ???

I think you are right he needs a new coach, steve cunningham is not good enough. I would probably say maybe roach or virgil hunter, don't the coaches that much.

Also shawn porter vs keith thurman on the horizon that might be exciting.

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