Adarq.org

Seems like my hunch was right.
Sunday last week I mentioned a coach there asked if the sled I was using was mine that I had bought with my own money and I said it was.

Today as I enter centre receptionist asked me if sled was mine and if I was sure that it was mine and that the same coach I referred to told them that it was theirs and not mine which I denied and he told me to talk with the coach to clear it up.

I talked and she just wasn't convinced but couldn't do anything, so she will always think I stole it but she said she will ask if one of the other coaches took it or not but she believes I stole it.

First they don't let me use the prowler sled as that belongs to the coach and for club use and now accuse me of stealing the small red sled, which first they said I couldn't use and now I can use but should leave it at the centre.

Oh well.

Workout went well did box squats 180kg of 3 reps and 3 sets, which I stopped at 3 as further reps would be slow and I want to keep the fluid constant speed, no grinding.

Then did single leg rdl with back leg on the floor behind. 70kg easy comfortable.

Also decided to implement contrast training. Box squats followed by concentric squat jumps starting from low position and jump up at 60kg.

And single leg rdl followed by holding plate and single leg box jumps so I can use that strength from the squat to dynamic movement.

Then overhead press and cable pull downs for core.

Date: 17/10/2021
Soreness: quads were super sore like I ran yesterday

Condition: it was a nice dry day, slightly cold, bought my old sled and the staff working there that is also a coach asked if I bought it else they would take it from me lol. I did use the weight plates there. Got a nice sled session which worked acceleration, top speed and endurance to a certain degree.

Warm up
   ankle mobility stretch
   dynamic hamstring stretches
   arm mobility stretch
   quad walk stretch
   lunge walk to hamstring stretch
   single leg glute bridges
   sprint drills (A walk, a skip, b skip, ankling, dribbling, a run)
   light sprint starts from standing
   
Workout
   Sled drags - 35kg 50% BW
      - 3 x 10m drags

   Sled drags - 15kg approx 20% bw
      - 2 x 30m drags

   Flying sprints
      - 1 x 2 x 20m flys /w 30m acceleration (walk back for rest)

Cool down
   stretch
 
Comment
Initial session wasn't expecting good form when unloaded straight after. During warm up light sprint starts they felt quite good. The sprint sleds felt good after a long time.

Oh yeah and forgot to mention that I bought a belt when I start box squatting 200kg+ and deadlifts. I ordered a notch one but they sent me a lever version lol more for my money.

Date: 12/10/2021
BW: 71kg
Soreness: Lower back where it meets the glutes a little sore and glutes were fired up

Warm up
   mobility and activation stretches

Workout
   Box Squats
      - 1 x 3 /w Jumps @20kg
      - 1 x 3 @60kg
      - 1 x 3 @120kg
      - 3 x 5 @170kg - surprisingly comfortable like 160kg

   Leg press single leg calf raise
      - 1 x 5 each leg @70kg
      - 3 x 10 each leg @110kg

   Single leg Romanian deadlift /w rear leg on the floor a bit back
      - 1 x 5 @40kg
      - 2 x 5 each leg @80kg - harder on right leg than left
      - 1 x 5 each leg @60kg - to make it easier on the grip too as I got a lot of calluses on the hand

   Shoulder press over head
      - 1 x 5 @40kg

   AB rollout with barbell
      - 1 x 10

Cool down
   stretch

Comment
Have 1hr and a bit in the gym so only do the basic movement workout for full body and was running late towards the end so did 1 set on the upper body and core work.

Looking back in my journal I managed to do 3 x 4,5,4 @180kg at 66kg bw, hopefully can break that record.
 

- 3 x 4,5,4 @180kg  2.68*BW

Great awesome explosive packed boxing fight between fury and wilder the trilogy.

Wilder came up with some lame ass excuses in the second fight and went to court to order a rematch and this fight was the result.
Wilder is a dangerous fighter but tyson fury is a warrior, good ending.

<a href="http://www.youtube.com/watch?v=02g_Mn_rEoU" target="_blank">http://www.youtube.com/watch?v=02g_Mn_rEoU</a>

Well I had a strange moment, after some heavy box squatting and hex bar deadlifting I wanted to hang on a bar to decompress my spine and after a couple of seconds of hanging and contracted my core while hanging and then relaxing and after jumping off I couldn't stand up straight without my back and deep core paining, like breath taking type of pain.

It's strange how that happened, I did cobra stretch which presented no pain but after standing pain came back especially when neutral spine, so after some sitting it got better.

Need to stop stretching my back when I hurt it.

Date: 28/09/2021
Soreness: upper back near neck where bar was on
Bw: 71kg morning

Warm up
   General, activation and mobility stretches
    Forget to do squat warm ups

Workout
   Box squats (15kg rubber plate on bench)
      - 1 x 3 @20kg empty bar
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 5 @150kg (comfortable)

   Single leg Calf raise on leg press machine
      - 3 x 10 @110kg

   Hex bar deadlifts
      - 1 x 3 @ 30kg empty bar
      - 1 x 3 @ 60kg
      - 3 x 5 @110kg bar grip was rough so was just scratching away at my skin was painful but lift was comfortably OK.

   Over head press
      - 1 x 5 @20kg empty bar
      - 2 x 5 @40kg heavy did from jump from 2 to 5

   Z bar ab rollout
      - 1 x 10

Cool down
   Stretch

Comment
Comfortable workout

Went to gym yesterday for the box squats thought I would max out at 170kg but equalled my pr 180kg.

Then did single leg deadlifts, with back leg behind on the floor, prob not good idea as today low back a little sore and glute and ham doms. Maybe back is doms too lol

Also did ohp at 40kg near my limit.