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I just watched the clottey pacquiao highlight fight and I don't understand why people as well as you feel clottey performed bad against pacquiao, is it because he did too much defense and less offence, if so did people actually think if he was more offensive he stands a chance against Manny Pacquiao. For me joshua always fights close defence so I think he could have been more offensive like against cotto but I don't see him standing much chance from not being knocked out it was his strategy to tire manny out who would punch his gloves a lot of time. 

Date: 26/09/2014
Soreness: none noticeable

Warm up
  a skip
  b skip
  wall butt kicks
  lunge walks
  leg swings
 
Workout
  ~400m x 1 @50%
  120m x 1 @100% @30 degree incline
 
  pistol squats 2 x 5
  push up claps 2 x 10
  single leg calf raises 1 x 20

Cool down
  stretch

Comment
It was a nice day, nice weather, the warm ups went well, the recovery is going well. The pitch was used by someone practicing football so I could only do 400m around the field and down the side of the pitch. I felt less tired this than the previous runs, maybe I was running a bit slower or I managed a better controlled breathing during the run, which I think was the reason. Then went to the steep hill and did the hill run and tried to do it 100% which went well nice and fast, about 80m into the run there was little pain in the injured spot but not very painful a pain of 1-2/10, but the technique felt good also felt I was dragging and pushing myself forward. Then with the general strength work the pistol squats was hard on first set but was easier on second set, i was a bit rusty as i hadn't done them a long time but got back on track on the second set. the push ups claps were as always a little hard as i have weak upper body, so struggling towards the end. the rest was fine and painful after wards; the single calf raises. Will rest the weekend and should be back to my usual workout next week.

Rating: 6/10

I was actually referring to seifullaah73 - the weights he squats are very light, that's why he can "afford" to relax in a paused squat. As soon as they get heavier, he'll find out that relaxing isn't really an option.

lol, I agree with you there, I still have yet to squat above 60kg.

Quote from: LBSS on September 23, 2014, 03:10:34 pm

nobody intentionally relaxes in the bottom of a deep squat. at least during a working set. that would be begging for a back injury.

Completely agree with this statement!!!


And typically when I pause squat I stay "tight" throughout the entire movement, even paused in the hole I remain tight. My core stays tight, my glutes stay tight, even my hamstrings and the part of my back I have the bar sitting on remains tight. This reduces the risk of injury as well as properly teaches your body to adapt to squatting without momentum so your muscles are doing more work, it has also built a tremendous amount of explositivity in my squat technique.

I See, so it is not atg paused squat either just a deep squat but paused in the hole so you remain tight in those areas, great, thanks guys

Hey man

when you say paused squats, do you mean atg squats where you go all the way down and sit on your heels and relax and then go up or do you go deep squat but not atg and you are holding the tension at the spot; isometric workout and then go up. As I have seen some peoples paused squats go all the way down and sit on their heels, so their muscles are relaxed at that stage and then go up.

Date: 22/09/2014
Soreness: lower body

Warm up
  a skip
  wall butt kicks
  b skip
  lunge walks
  leg swings
  leg cycles
 
Workout
  1 x approx 430m %10 incline 320m , 10 % 100m decline @50-55%
  1 x 185m @60-70% on same hill with last 25m 10% downhill
  1 x 116m @80-85%
 
  2 x 10 deep atg slow squats
  2 x 10 push up claps
  1 x 10 each leg calf lowering

Cool down
  heel walk
  stretch

Comment
It was a nice day so bought a jumper instead a little chilli as i didn't want to run in my coat, did the warm ups brief. Track markings were gone so had to estimate where I remember them being, I ran the 400m from the outside lane i think at fast jog was comfortable up to 200m until after tiredness started catching up and was tired round the bend and the home straight and instead of finishing at the normal finish but went past up to the goal post where I train, about 30m, first 200m is slight uphill and then round the bend is another little hill, then down the straight is 20m uphill and the rest 100m is slight downhill the same hill I run up. When I finished I was exhausted but no pain in the hamstring, then did the 185m, at 60% and started increasing when I  don't feel pain until about 70% where I could feel tension in that spot so had to be careful then did 116m after rest started at 70% but it feels weird running slower than i usually do, so I started increasing pace up to 85% and ran up to nearly 90% and the run felt good with injury point getting slight tension with very minimal pain, which didn't feel bad, pretty happy with the recovery process, then did the paused squats hoping to see tension in the hamstring joint i injured but i didn't feel anything during squats, then did the push up claps, which was hard and then finished off with calf lowering raise. Stretched with aim of stretching sore point, which I do by bending knees and lean over the injured leg and make sure I do not place too much stress on that point just a little to stretch it a little.

Rating: 5/10

   
 

Date: 21/09/2014
Soreness: nothing noticeable

Warm up
  quick brief warm up

Workout
   2 x 2 (116m @50-60% followed by 185m @50-60% last 23m it is downhill 10% decline)

Cool down
   heel walks

Comment
I didn't want to remain idle, so did light workout today, it was quite cold outside, light warm up, did first 116m run lightly, could feel tension in the injured spot, but not painful, then decided to run on same spot but a bit further up the hill then the last 23m it went downhill, felt weird running slow and grass a was a little slippery, so running was weird at slow place, but had to reduce pace a little when the injury point starts to increase a little, then I decided to time them the next run and got 19.19 for the 116m and 32.36 in the 185m run. During all runs I could feel the injured spot as LBSS quotes it as "hey, i'm here, just letting you know" it didn't pain but made his presence known.

Rating: 5/10

Injury update:
   It feels much better now, when I have my legs bent and I bend over, i feel slight pain when my back is past parallel to floor, I was able to race up some flight of stairs without any noticeable pain, which shows it is healing nicely, I want to start my training monday, but will do a light run tomorrow see how it goes 400m. But i shouldn't rush it to avoid injuring it again.