Adarq.org

It was an exciting night of fighting

The first fight in the first round looked like quilling would take it easy, but in the later rounds lee was boxing was being carefull and that knockout settled the score to a draw, i knew it was a close fight, quillin started wearing out and lee was using his reach effectively and being patient to counter

the peterson vs garcia match was my favourite, as the first few rounds peterson running mostly, which caused him the fight, but in the later rounds he was schooling garcia, if only he had done this from the beginning he would have won maybe or garcia could have got his left but didn't see it much so it is unlikely he would have got him.

some taunting from peterson which is unusual, impressed with peterson's conditioning and skills not so much with garcia, still the same, who manages to grab a win.
nothing new from garcia, he is very close to losing.

great fights.

Date: 11/04/2015
BW: ~60kg
Soreness: quads, hamstring
Pains: outer shin of left leg

Warm up:
   a march, skip and run 2 x 20m

Workout
   8 x 34m sprints w/ alternating lead legs w/ strong head wind
     
      - 5.07                             L
      - 5.06                             R
      - 5.32???             L
      - 5.09                             R
      - 5.19                             L
      - 5.22                             R
      - 5.32                             L
      - 5.12                             R

      activation and mobility drills
      foam rolling on outer shin extremely painful
      Bulgarian Split squats / dumbells 3 x 6 @ 16kg kettlebells in each hand
      Single leg Romanian Deadlift 3 x 6 @ 22.5kg dumbells in each hand
     
Cool down
  stretches
  downhill walk 20min

Comment
My warm ups felt good the runs felt fast but for some reason i am always presented with a bad time and at random moments its good, it was a strong head wind, but 5.32 is way off my original times of todays runs, my right leg lead is bad but is more consistent with time then my left lead leg. for the weights i decided to increase the weights, couldn't find 20kg dumbells pair only one available so used 16kg kettle bells the others were over 20kg or under 12kg. the quads felt more engaged this time, the track was also wet from the rain. the RDL's felt good just some balancing issues but good enough.

Rating: 6/10

adding sugar doesn't help with muscle growth.

Probably you misunderstood me, as I just remembered from a previous user todddayy or someone else on the other forum i think who recommended whey protein x 80% bw + 20% x bw of maltodextrin or sugar, which does help with muscle growth in some way.

@alestor yes I will be taking creatine as well. On top of that i will be adding milkshake powder, for the sugar.

But taking sugar with creatine helps your body to get the sugar into your muscles. I am referring to the insulin in the sugar, which helps with muscle growth.

Quote from: LBSS on April 09, 2015, 12:13:20 pm

yes of course he should do both. sorry if that was confusing.

Yes, not confusing at all, i was sure that was what you meant. I just commented your post because , although i agree that volume sprinting is needed, i think it is imperative for seifullaah73 to strength train and i supposed the sprint advice alone would be misinterpreted from him, disorient him and encourage him to stay away from the weight room.

Quote from: seifullaah73 on April 09, 2015, 01:11:24 pm

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

I hear you. I know how it feels. And yes, not everyone is built to squat 300kg. I have to work my ass off to get to 120kg which is not even 1.5*BW. Raptor and LBSS are stuck at 160kg which is around 2*BW. Kingfish is stuck at 215kg which is around 2.5*BW. And so on, it never ends. But all of us have worked very hard to get to those limits, and we keep working hard trying to break them, even if we won't, or if it will be by a tiny percentage. You always 'avoid' strength training, you do it for a very short time and then dump it. You have to try more.
Just 2c man.

Especially when I was in Uni, I spent a whole year to improve my squat but it just never improved.

So you think your weakness is the ability to express power. Not your max strength of 50-60kg at both squats and deadlifts?
Expressing power is the ability to apply big force in short time. You can't apply big force at all, so no matter how short you make the time, the final power output will still be small.

Take at look at those:
http://www.exrx.net/Testing/WeightLifting/SquatStandardsKg.html
www.exrx.net/Testing/WeightLifting/DeadliftStandardsKg.html

Your strength level is this of a novice 75kg or intermediate 60kg girl at best.

This message is not intended to mock you, but to motivate you and guide you.

LBSS, although i am all in for practicing sprints themselves much more than he does now, i think that his lack of progress derives from the constant lack of strength-training.
For me the best bet for him would be to alternate gym days and sprint days ( but real gym days and real sprint days, not those 15kg RDL and 6x30m jokes ).

Ok, my weakness is power and strength, as you pointed out my 60kg squat. but I just feel I cannot improve on the squat, my body just does not allow it.

btw, its holding 15kg dumbells in each hand and performing a single leg RDL, so that would be a 30kg on one leg and 60kg RDL on both legs.
and I have upped the run to 8 x 30m runs.

Quote from: seifullaah73 on April 08, 2015, 08:31:14 am

This is what my coach came up for me 4 reps but decided to add to more so it is between 4 and 8, I will probably bump this up a bit to 8 runs. No harm, just gradually increasing.

Wow. Either your coach is stupid or you misunderstood him. I'm guessing the latter. It's not a terrible workout but if you want to actually target your weaknesses then they need to be at least out of starting blocks for technical practice. You know what your weaknesses are now so what's your training plan? You can't just do the same session over and over like you have been.

By the way, sub-11 sec 100m by the end of 2015 is absolute lunacy. Probably one of the dumbest things you've ever said and that's saying something. Try breaking 13 seconds first!

I think probably i misunderstood him as he said 4 reps alternate legs, he probably meant 8 runs 4 per leg.

I feel my weakness is the ability to develop power, so am focussing on bulgarian split squats for the quads and single leg RDL for hamstring. So this is not meant to focus on the technical weakness in my sprint but the strength aspect.

When I have an aim, I aim high regardless of how impossible it may seem, so I can be encourag to work hard. It's only 1/4 way in the year.  I have 8 months to try and get close to my goal.

Later on I will be increasing the distance to 60m and then probably after focus on my endurance phase of the running, but its on season training now.

Date: 07/04/2015
soreness: just tired leg muscles
pains: duing the workout pain on the outside of my lower left leg

Warm up
  a march, a skip, a run x 2 each 20m
 
Workout
  6 x 34m sprint /w alternate lead leg
    4.93                   L
    5.00                   R
    4.94                   L
    5.10                   R
    5.25                   L?
    5.10                   R

  Ankle hops 2 x 8 (it was irritating the pain on the outisde of my left lower leg)
  Tuck Jumps 2 x 8 (it started stirring up the pain again)

  activation and mobility stretches
 
  dumbell bulgarian split squats 3 x 6 @ 15kg dumbells
  dumbell single leg RDL 3 x 6 @ 15kg dumbells

Cool down
  stretches
  downhill walk back

Comment
It was a hot sunny day, the track most of the time is empty sometimes a little group using another side of the track or a few people working out but the track is never full when i train which is good, the sprints felt fast until the last left lead leg felt tiring so was confused how it could be so slow as 5.25 but nevermind. then the ankle hops they are fun but they really irritate my outer shins so reduce it to 2 sets. the gym work was upping the weight to 15kg, which 60kg both feet. which was comfortable same with the rdls, i do them barefoot to help with stability.

Rating: 8/10

Date: 04/04/2015
Soreness: lower body (hamstring, quads, glutes)
aches/pains: outer shin on left leg, because last workout when doing ankle hops i stood on my shoes and didn't trip just strained it

Distance used: 33.15m

Warm up:
  a march 2 x 20.72m
  a skip 2 x 20.72m
  a run 2 x 20.72m

Workout
    Sprint 33m---------Lead leg
        5.09                    L (wearing wool hat)
        5.07                    R
        4.69                    L (didn't wear hat)
        4.75                    R
        4.97                    L
        5.22?                  R (don't know how that happened)

  Ankle jumps 2 x 8
  Tuck jumps 2 x 8
   
   Mobility and activation stretch for gym work
   Dumbell Bulgarian split squat 3 x 6 x 12.5kg
   Single leg RDL w/ dumbell 3 x 6 x 12 .5 kg

Cool down
  stretch
  down hill walk back to bus stop 20 min

Comment
It was another windy training day, it had rained so the track was quite wet. the warm ups felt good, the runs felt fast a little uncontrolled as usual at slight points but after pass 10m it was nice and controlled, did the ankle hops for 2 sets as it was aggravating the outer shin so did 2 sets of both. then did without shoes bulgarian split squats, which getting better. will upgrade weights after every week with 3 days to reach my reps. then finished the day with the down hill walk.

Rating: 7/10