Adarq.org

Date:6/09/2013
BW: 60.8kg 

Soreness:quads

Warm up:
  same

Workout:
   glute ham raise w/ 30kg dumbell 2 x 5 (on the first set my quads couldn't take the pressure from the pad) after one set my quad was super sore
   calf raises
   leg curls
   overhead press 3 x 8 x 30kg
   bent over rows 3 x 8 x 30kg

Cool down:
  stretch

Comment:
My quad just seems to get worse and worse, after a few reps of GHR my quads were and after finishing the first set my whole leg was dead because of the unbearable pain from my quads and it looks its a pain under the quads like a tendon or a muscle underneath which extends all the way to the knee because my knees were painful it was hard to stand let alone walk home. so that ruined my lower body training i didn't know what other leg workout to do because my quads or something underneath the rectus femorus and vastus lateral underneath it is soo painfull like a tendon all the way up to my knee and causing pain in my knee.
i will have to find another way to train my hamstring RDL maybe, for my quads nothing as anything training it will cause pain to it i will try lunges on platform carefully.
upperbody workout was ok

rating: 3/10

so wouldn't the knee flexion of the sprinting help in the stride frequency, but it's all about ground contact force.

So, its all in the hips and that's where my problem is in developing force on to the track.

So i guess the single leg hyperextension should help in the case as it helps to extend the hips, I should be really focusing on develop sport specific hip flexor strength, this is a bit confusing it terms of when the leg is straight and reaching out to the track, the hip helps push the track under, but once the leg is on the floor and continuing to trailing leg, i'm guessing then the glutes and hamstring take over in pushing from under to behind.

quads are only used in the start and the cycling?

interesting.

EDIT: so if the hip extension is used during the force into the track, the muscles which connect to the hip also play a role, besides the hip flexor muscle, hamstring flexes at the hip, rectus femorus of the quads connected to the hip.

I just found out something interesting, that can help me solve any problems i am having, reasons why my numbers are strange.

I thought that the hamstring was only muscle and so worked it on one way. but realized that the hamstring is made up of two sections.
hip flexion contraction and knee flexion contraction.

I think that i might have been only aiding the hip flexion contraction and neglecting the knee flexion contraction therefore the
single leg hyperextension and rdl only serve the hip extension contraction.

but never did glute ham raise, i once did natural bodyweight hamstring curls, which i could do without holding any weights.

So maybe, my quads maybe weak, but its not too far behind my hamstring i'm guessing a 30:70 quad to hamstring strength currently

i can leg extension at 135kg at straight but my leg curls are weaker as i can do 135kg but not to the full rom where it is perpendicular to the floor.

so am thinking of adding ghr to my workout and see what happens.

  An even heavier weight. 
Man that looked tough and painful from your expression at the top, but form still looking good.

its a good idea to do 465 repeats, you don't want to have to go through that grinding all the time, when you can do something less and a bit more comfortable to help you adapt to 470.

good job man
keep it up.

Note: I definitely sprained my right quads, as it was sore and when i do the single leg hyperextension, when going up it presses against my upper right quad which hurts on the inside and that causes pain to my knees for some reason. So after i had knee pains.

Date:04/09/2013
BW:59.7kg (+0.1kg)

Soreness: Hips, right quad, right knee

Warm up:
   mobility and activation
   foam rolling
   single leg tke 15kg x 5-6
   
Workout:
 Single leg hyperextension 2 x 5 x 52kg dumbell (it was not hard to do it much, but the pain in the depths of quads, which lead to pains in the knees stopped  me, so forced myself to complete atleast 5 reps. 

 Lunges on platform 2 x 3,5 x 30kg dumbell each hand (grip issue the dumbell starts to rotate)
(try not to place stress on my hips by doing it on the floor, but since my knee already is sore after the single leg hyperextension, it was ok, didn't go very deep, it was place further stress on the quads and then the knees, but did it quite low to about parallel or more, but you can't go deep when feet in front on platform.   

 Calf raises on leg press 2 x 15 x 160kg 
 
 No platforms available so for bench press did dumbell bench press
  20kg dumbell in each hand, bench press 2 x 6
 
 Dips w/ 20kg dumbell between feet they don't have belt 2 x 5,6 (very hard towards end)
 
 single leg seated curls for knee pain 5kg, 30 reps each leg (hams sore)

Cool down:
 overall body stretch

Comment:
Already added to above, single leg hyperextension, was painful on the upper quads and was killing right to the depths pressing tendons or something and that was causing my knee to pain as well only for my right leg, but made myself complete at least 5 reps.
which is strange, but i think it might be when i strained it during BSS, it hasn't healed maybe. I was thinking of doing 60kg single leg hyperextension, but saw how huge it was, so decided 52kg and realized the amount of stress it placed on my quads i don't know if i can do it, even though i didn't really feel it much in my hamstring after, i probably can do it, but the pain in my right quad and knee will be too unbearable to do even one.
Bench press was nice.

Rating: 7/10

one thing i learned from all the 455 - given enough repetitions for adaptation, back strength does not limit the squat. its all in the initial drive of the legs out of that bottom paused start..  to put it very simple.

Definitely agree with you there.

Just beautiful man, that looks really good.
 

great job, i know you can do 475.
 

Didn't go to gym yesterday, left hip flexor is sore, i don't like to do only upperbody workouts when going to gym so decided to miss, so hopefully by next week, if i am feeling better i can start squatting.