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Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau.

  100kg is too weak, even regardless of his weight what if he weighed 30kg?

Date: 17/06/2014
Bw: n/a
Soreness: quads and hamstring and entire shin lower part all the way back to a chillies heel sore

Warm up
   Heel walks
   Sprint drills
   lunge walks
   Side skips
   Mobility stretch

Workout
   5 x 116m @100%

Cool down
   Heel walks
   Stretch

Comment
It was a nice day, the grass has been trimmed so expected a good run near the start which had wild grass growing ankle high, I did warm ups which went well and when I did my firs run my legs felt weak not producing power and faitigues prob from yesterday, I did the the second third and fourth and rested for a while and they all were average or slower, after rest fifth was much better run. After my quads lower shin and acilies heel hamstring quite sore again. There was some wind blowing behind me running but did not affect my runs.
After rest soreness a bit less.

Rating: 5/10

run everyday

that is some grade-A found poetry material.

lol thanks i think, when ever i workout something happens, i keep a note to self to include in my journal and this is how it turns out.

So it is a matter of hip separation.(flexing one hip while extending the other).

Here is a test to test hip separation, not a bad evaluation.

Active Straight Leg Raise: Lie on your back and keep one leg straight on the floor as you lift the other leg (keeping it straight with the toes pointing toward the ceiling). If you cannot get the knee of the moving leg past your down knee (**without the body/hips rotating) then you need to correct this.

Here's the website where I got this to show how to correct it.

http://www.fitocracy.com/knowledge/should-you-be-sprinting/

Probably it can help, also try doing skips for height from standing for several steps see how that goes and tape it.

oh wow what a fight, so much to say but don't know if i remember them all.

firstly what a great fight, in the first round when provodnikov got him on the first shot, which was disgusting shot, knocked him out i was thinking this is one of those tune up fighters you see always get knocked out, then after second round onwards, algiery picked up the pace, he has a great team who give great game plan and he carries out those plans to the t, algiery is an excellent well tuned boxer, his kickboxing career has definitely given him that edge, i can tell by his, height, also his height was not much an advantage as his reach, but another algieri's jab is soo damn, good, let's just if anyone wants to know about the jab, go to this guy, he just uses it soo perfectly against ruslan provodnikov an animal, when he comes to attack algieri jabs him to ground his power, he got rid of the animal from provodnikov, he took the power away from provodnikov, i like his creep/crawling style his corner gave him, that eye was bad, i was scared they would stop round after round, why don't they cut it with a blade just to reduce it.

so besides large swelling eyes, jabbing and some power shots, 41% landing, which was knocking ruslan's head back, especially with the jab, he was boxing him all the way through, he got my attention, he is very good, i also felt after from round 6 or 5 when algieri did a lot of jabs keeping him away all the way up to the last round, some in between rounds go to provodnikov, but I definitely agree with the judges decision of 114-112, I can't believe they gave ruslan 117-109, must have been the power punch over volume punches, but in my recollection, ruslan did not land that many power shots, he was missing a lot. then the last round, he was allowed to fight, he was fresh, which is good as he knows last round, same zab, box, keep him away, he was blind in that eye, so he has this beastly ability to anticipate his punches, even when he couldn't see, which was awesome, then when the scores were told and he was told that he was the new world lightweight champion of the world, i was happy with that decision, also an epic reaction from his friends and family especially his brother, what a well deserved win for him, that's what made this match all the more better, because of his ability and determination, he just got better and better at avoiding him.

would definitely love to see what he has next. he is also a nutritionist as you said, which I heard, a masters degree, lol, even more talent, so much to say about what an excellent boxer and performance by him, well deserved win.

I think the swelling eyes and roach's game plan ruined it, jab, uppercuts all to the head, so roach is good with strong fighters, but since he lacks them in defence, except for cotto, who already good defence, his fight against algieri was not good, too much aimed at the head, the swelling must have distracted him, should def have gone to the body.

Also I remember when ruslan comes to attack with combinations and power punches and swings, he lower himself to try find a space from his long jabs to get inside, but when algieri sees this he jabs him, which was smart to get him back up again, ruslan just could not find a way to get close and finish the job.

great fight.
deserve genuine   

I know that guy I seen him jump as with Robbie grabbarz on athletics meets and he was good in this jump, he was explosive on the jump he had jumped so high he had big margin between him and the bar he can jump a higher bar with that jump, impressive.