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Messages - seifullaah73

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2026
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 26, 2015, 10:08:57 am »
Warm up
  a walk, skip and run x 10m
 
Workout
  3 x 60m
     1. 8.37 w/ wearing knee support  L lead leg
     2. slow run and then after gradually accelerating until at full speed at 40m
     3. 8.22 w/ R lead leg

  dribbles transitioning to an A run
 
  bulgarian split squats 22kg dumbells 2 x 5, 35kg 1 x 2 - hard but makes sense since I didn't do them for a week
 
  RDL 1 x 10 using 27.5 kg dumbells
 
  note: when I mention using dumbells I use two, one in each hand.
 
Cool down
  stretch
  walk down hill

Comment
the warm up and runs felt good, the hamstring injury is recovering well, on the first run, I could feel the tension but the pain was little but there. then I did a slow run then after getting faster and faster and did the last 60m sprints using right lead leg and I didn' feel much pain. after my shins were a little sore but after doing ankle hops and tuck jumps, which after my shins were very sore, I went to the split squats and felt tired a little lethargic, so did the 22.5kg which was nice and easy, but the 35kg was a struggle, especially on the injured leg, that on my first rep when I went down, i lost control and went and touched my knees on the floor, but I still took this opportunity to use my leg strength to come up and made it with some struggle, I also had to rush as I had to get home early and somebody wanted to use the squat rack I was using with the bench in the area, then I did the RDL's double leg using 22.5kg dumbell. After I was feeling a lot lethargic so called it a day. Hopefully next session my hamstring are feeling a lot better and I can do everything properly, as I forgot some mobility drills in the gym.

Rating: 5/10

2027
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 23, 2015, 01:43:59 pm »
Light workout

Date: 23/05/2015
BW: 63.4kg

Warm up
   a walk, skip and run

Workout   
   3 x light strides 60m
   2 x skip for distances 30m
   
   ankle hops 2 x 8
   tuck jumps 2-3 x 8

   hip flexor and hamstring stretch

   box jumps ~1m 3 x 10
   
   LBSS (Light Bulgarian Split Squats) 2 x 10, 20kg dumbells

Cool down
   Stretch
   walk downhill
   
Comment
Just a nice light workout

Rating: 7/10
 

2028
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 21, 2015, 09:34:34 am »
Quote from: acole14 on May 20, 2015, 11:18:40 pm
Listen up because this seriously might be the last post I write here. Firstly, I just want to highlight something in your signature which I think is emblematic of your issues:

Quote
Measuring reminder:
Total of steps: 393
Total distance is total steps/5 steps x length of 5 steps
Total distance is: 393/5 x 148 = ***m

Coefficient 30m number: 2.534391534391534
Coefficient 60m number: 1.518225039619651

What is this shit? It makes absolutely no sense. Why have you got so many significant figures? Guys at NASA wouldn't use so many! You're doing all that when you could just go to a track and use the freaking markings!! My point is, you waste so much time and energy on the most trivial aspects of your training. "How many dips/pullups should I do? 2x25? 3x10? 4x8? " etc. In the mean-time, you have competed ONCE!! You can look back through your journal and find pages of laughable 'tests', weeks of wheel-spinning and general fretting about insignificant bullshit. You lack the ability to critically analyse your training as a whole and think: "what are the really important things that I, a ~14sec 100m runner, need to do to get faster?" You have made it abundantly clear that you are not capable of training yourself.

lol that was just for myself to remember, it means nothing, don't worry about that, it's got nothing to do with distance, i do use the markings.

Quote
Therefore, my one and only piece of advice from here on out is to put yourself in the hands of a coach, in real-life, who will tell you what to do, and DO IT. Do not question anything anymore, it clearly does more harm than good. Become a training robot for a solid year and then see if you improve*. If you do, great, keep doing it. If you don't, well, you aren't cut out for athletics and should think about moving on, unless you really still love it, in which case, carry on and enjoy it.

Ok that's fine, I have a coach.
Quote
And finally, just please get rid of that sub-11sec thing. It just shows how little comprehension you have about athletic performance if you seriously think that. If you EVER run sub-11 I will PayPal you $1000, no joke. Goals are great but by making ridiculous ones you are robbing yourself of the motivation power of an achievable goal; you will just be disappointed when you inevitably fail to achieve it.

my sub 11 sec time is hand timed not FAT, if that makes it more achievable. but that's fine I will get rid of it.

Quote
*Inb4 I can't get to the track/it's a 40min train etc. --> no one gives one solitary fuck about your logistics problems. If you want to run 100m on a track, you have to run on a track, get it sorted or forget it.

I don't know if you forgot or something, but all my training I am doing has been on the track and gym in the same place. so I had no intention of saying that.

2029
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 20, 2015, 02:18:34 pm »
Quote from: LBSS on May 20, 2015, 10:28:15 am
the possibility that you will ever run under 11 seconds is extremely remote. that said, people on here have given you all kinds of templates and plans over the years. you just ignore everything because it seems too hard or you don't want to do it or whatever. if you have a coach, then you should do what your coach says and not make excuses why you can't. if you don't trust your coach, leave your coach.

It's not because it's too hard, but I either have a program given to me by my coach, who i do trust, but people on here didn't like the workout. So I am not afraid if I have one given to my coach, I don't want to jump onto another one.

I did the one todddayy gave to me to do 5 sprints everyday, which I did for approximately 7 months.

But there is also that doubt from confusion of too much work as too much work is not always best, but less is more - charlie francis.

but i will check the suggestions with my coach and see if he wants to change to me.

2030
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 20, 2015, 09:25:14 am »
After I finish this I will be looking to find a way to increase my fitness base, strength and speed endurance.

You guys have told me my workout is not enough to do that, so what do you suggest I do, give me a breif workout template that can achieve those and get under 11 seconds, if i was to stick to it religiously.

I will pass it on to my coach and see what he thinks, also ramadan is coming on june, so it would be best i do it after unless you think it would be beneficial to do it during ramadan.

pc

2031
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 19, 2015, 02:49:54 pm »
Quote from: acole14 on May 18, 2015, 07:10:56 pm
Quote from: seifullaah73 on May 18, 2015, 02:36:47 pm
Quote from: LBSS on May 18, 2015, 10:20:41 am
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

Lolololol no. You need about 3-4mins tops after a 60m run to recover phos-Cre system. You take longer rest after runs >100m to clear out lactate. But you aren't really generating lactate over 60m at all. Maybe after six reps you might feel tired, but that's the training effect. Again, just classic misinterpretation of comments here in your journal and lack of understanding about athletic training sending you down the wrong path. You will not be able to withstand the training required to run under 11sec without a massive fitness base! Well you wouldn't do it if you loaded yourself to the eyeballs with steroids but still. This is mid/late season training. You're acting like you're 2 months out from the World Champs rather than beating the hell out of yourself.

But if you continue to chase your tail and do the same short sprint session over and over again, at least do them out of blocks. You've presumably never trained with blocks except your one race over the last 3-4 years !!! Just a small point.

Ok, I see. Yes I have never trained from blocks except from the competition, but I will try and use their blocks if they let me. I have two weeks left till this session lasts and hopefully I can build my fitness base as you stated.

I just pulled my hamstring behind the knee again but of my right leg instead, unless i pulled my right hamstring before.

thanks

2032
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 18, 2015, 02:36:47 pm »
Quote from: LBSS on May 18, 2015, 10:20:41 am
too much rest. less rest, more work.

I do high intensity runs and plyos I put max effort into them.
the 60m max effort sprints take alot out of me, so i need a lot of time to recover my cns.
if it was less than 100% than maybe less rest more work.

2033
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 18, 2015, 10:03:45 am »
Quote from: vag on May 17, 2015, 07:32:49 am
Quote from: seifullaah73 on May 16, 2015, 10:11:35 am
Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

A warmup, 6x60m sprints and 4 sets of light plyos take 1h:30m? How is that possible?

It takes me 15-20 min to do the warm up.

Then the sprints 60m I do at ~100%, 6 times, i rest 5-8 min rest. I have a stop watch to keep track.

After I do ankle hops, 2 sets 8 reps, 5 mins rest between
tuck jumps 2 x 8 5 min rest between sometimes more because of sore shins at the side

That is it.

Which comes to 1hr 10m - 1hr 20 min not including time of the workout itself.

2034
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 16, 2015, 10:11:35 am »
Workouts for my other sessions

BW: 62 - 63kg
Soreness: not much
Aches: shin pains increasing little by little

Warm up
  Same

Workout (today, what i can remember)
   60m sprints x 6 alternate Lead leg w/ assisted wind med force
      1. 8.19
      2. 8.10
      3. 8.16
      4. 8.09
      5. 8.08
      6. 8.16

2 x 8 ME ankle hops
2 x 8 tuck jumps

single leg glute bridges 5 x 5 sec each leg

Step up + high knee on bench 8 reps @ 12.5kg dumbells, 10 reps @ 20kg dumbells w/o going on my toes on high knee phase of exercise because of balance issues

Cool down
  stretch
  walk home

Comment
Saturdays I get less time to do workouts, so will have to reduce my running to 4 as todays running session lasted 1hr 30min giving me 15 mins in the gym before it closes, so i decided to do step up with 20kg dumbells each leg, it was nice and average difficulty.

Rating: 7/10         

2035
Boxing / Re: canelo vs kirkland tonight
« on: May 12, 2015, 06:26:46 pm »
Quote from: adarqui on May 11, 2015, 09:26:00 pm
i honestly don't want to see kirkland again.. he's going to die in the ring.

look at these highlights.. unreal beatdown.

<a href="http://www.youtube.com/watch?v=LehQX1bbGQk" target="_blank">http://www.youtube.com/watch?v=LehQX1bbGQk</a>

wow, he just seemed to be rocking that jaw with mostly every punch he throws.

2036
Boxing / Re: canelo vs kirkland tonight
« on: May 11, 2015, 04:44:47 am »
I had a feeling it was going to end this way, he always seems to be vulnerable to those shots early on, but have to give him credit for having strong heart to trying to stay in the fight but he was overmatched, canelo is just too good, he might have tired himself out by attacking early on against the ropes.

he definitely doesn't know what he wants, as when he asked why he left anne wolf he couldn't give a straight answer except he wants someone to make him work harder.

he needs a good trainer to take him back to the boxing basics.

good fight, don't want mayweather rematch as mayweather showed against pacquiao, the mayweather vs pacquiao left a bad taste and hopefully the canelo vs cotto will replace that.

pc

2037
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 09, 2015, 01:50:06 pm »
Quote from: adarqui on May 09, 2015, 04:46:12 am
Quote from: seifullaah73 on May 04, 2015, 06:44:23 am
what did you think of the mayweather vs pacquiao fight?

I found it a dissapoint from pacquiao's side also the injury at such a bad time, but enjoyed the first few rounds. mayweather countered brilliantly but at a new level.
whenever pacquiao tried to jump in mayweather was always able to stop him being aggressive by countering and getting out or grabbing him

hey! wanted to weigh in, in that boxing thread.. havn't had time. hopefully tomorrow!

overall, i love watching mayweather shut people down. pac couldn't touch him. floyd was throwing some hard counter shots. crazy speed/reflexes.

pac was too afraid to get caught with big shots and possibly get knocked out. If pac would have gone in careless and thrown bombs, the fans would have been much happier.. that was his only chance. but he was in a lose-lose situation; he would have gotten wrecked eventually. So you could just see him hesitant to attack because he knew pbf was faster and could slip/counter him all day. This fight is "too late" in the sense that marquez's KO of pacquiao a few years ago is what made him reluctant to become careless.. So, the fight would have been different 5 years ago for sure because pac would have thought he was bulletproof.

pac didn't look hurt at all in that fight. He was throwing full speed with his right shoulder, hooks, jabs, winging shots etc.. so I think they were playing this injury up in order to hopefully get people to want a rematch. It actually backfired though, now he's getting sued etc.

i love watching skilled defensive fighters, so to me the fight was exciting/worth it. If pbf was less skilled, pac would have run through him. But pbf is a defensive genius so pac ended up looking "old".

like i always say.. floyd is the snake charmer. Doesn't matter how good you are, he will freeze you. If he had more power at 147 he'd be a different fighter and less defensive. He's just perfected his style and no one can figure it out. Maidana had the blueprint in the first fight; relentless aggression without caring if you get KO'd etc... you literally have to go on a possible suicide mission and throw all care out the window to do good against floyd. Hatton did that in his fight too, but eventually he got ko'd.

also, I hear lots of people saying "i'd rather watch lomanchenko than floyd" because of how lomanchenko won that earlier fight.. but it's just funny because, lomanchenko's opponent was barely relevant.. people forget that floyd/pac are the elite-of-the-elite.. so sometimes those fights are the most "boring" from a casual fan perspective.

pc!

:F

yes he definitely is a snake charmer, no wonder they freeze.

but pacquiao recently came out of surgery for a torn rotator cuff, how could that have been made up.
even the doctor made a statement about it.

but would have loved the fight 5 years ago, he def would have been aggressive and not a care in the world, lol

pc

2038
Boxing / Re: Floyd Mayweather Jr. vs Manny Pacquiao - May 2, 2015
« on: May 06, 2015, 04:31:40 pm »
I am starting to see a lot of people that think pacquiao won.

these people besides pacquiao are shane mosley, evander holyfield.
I felt pacquiao was the most active but couldn't land much of his punches while mayweather was less active and relied on his countering to win the fight.

2039
400m Sprinting or Shorter / Re: Sprint Videos
« on: May 04, 2015, 01:56:56 pm »
Quote from: LBSS on May 04, 2015, 01:06:12 pm
USA beats Jamaica in 4x100, first time Jamaica has lost that race at WC level since 2007. Ryan Bailey held off Bolt with the anchor leg.

<a href="http://www.youtube.com/watch?v=UCauFatxg2M" target="_blank">http://www.youtube.com/watch?v=UCauFatxg2M</a>

I knew jamaica was going to lose if you have nickel ashmede and kemar bailey cole in the 2 and 3 leg and they are up against the giants of sprinting justin gatlin and tyson gay, which gave them a huge lead and ryan baily is fast enough to hold the lead for a while.

usain bolt needs to get into the leg where justin gatlin is so he can give them a lead and then have kemar baily cole and nickel ashmede at the end with the slowest at the last leg.
where was yohan blake.

2040
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 04, 2015, 06:44:23 am »
what did you think of the mayweather vs pacquiao fight?

I found it a dissapoint from pacquiao's side also the injury at such a bad time, but enjoyed the first few rounds. mayweather countered brilliantly but at a new level.
whenever pacquiao tried to jump in mayweather was always able to stop him being aggressive by countering and getting out or grabbing him

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