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Hey guys

I have been stuck at deep squatting 60kg and have been trying to find out the weakest link in my p chain, which i can strengthen so as to continue with my progress.

I tested the strength of Hamstring - single leg hyperextension 34kg dumbell x 10 each leg
Leg press 2 reps of 120kg

I can do kelly starret's hip mobility drill, i think his name is, the video with hip mobility drill, i can do that quite confidently, i can bring my belly to my feet quite easily, as well as the rest so hip mobility can't be the weak link in the chain.

calf raises 95kg x 20 reps.

Also when i go down to deep squat position and there is pain in my hip flexors making me thing i might have strained my hip flexor, an overuse injury.

the weight feels light but once i am in the hole at the bottom position i just feel weak in getting up.

pc

Date: 27/07/2013
Sore: hips and shin

BW: 59.6kg

Warm up:
   walk to gym 20min
   foam rolled hips and quads quads were ultra sore
   activation drills
   tke x 7 x 11kg

workout
   0kg x 5, 20kg x 5, 40kg x 4, 50kg x 3, 60kg x fail
   handstand push ups 1 x 10
   calf raise leg press 95kg x 10 x 2
   leg press 115kg x 5
   
cool down
  stretches

comment: i failed so badly at the squats the weight felt light but when i was at the bottom i was just helpless and my morale was drained so didn't continue properly and my hip flexor is paining which i think is from overuse.

will have to incorporate more hip flexor mobility drills everyday.

bounding, depth jumps, box jumps, these type of plyos

Date: 25/07/2013
BW:n/a
Soreness: shin as always, muscular back pain this morning maybe from yesterday

Warm up:
  walk to track 30min
  sprint drills

Workout:
  4 x 100m relay cycle x 1
  shuttle relay x 4 x 25m

Cool down
  400m light walk/jog
  light stretch

Comment: It was an ok workout, it wasn't, was feeling good the fasting didn't make me weak. The relay was i start at one position run 100m pass on batton to next person who runs 100m and i stay in my next spot and the person continues to pass on batton until i reach my original position.

Rating: 8/10

Date: 24/07/2013
BW:60.10kg

Soreness: Glutes

Warm up
  Activation and mobility drills
  walk to gym 20min
  tke x 7 x 11kg

Workout
   Squats 0kg x 5, 20kg x 5, 40kg x 4, 50kg x 2, 60kg x 1 (last rep was a big struggle)
   Calf raises 1 x 95kg x 16
   RDL 1 x 80kg x 6
   Single leg hyperextension 1 x 34kg x 10 each leg
   Lunges 2 x 1 each leg x 34kg dumbell each hand
   Pull ups w/ 10kg 1 x 5
   Dips w/ 10kg 1 x 9
   Hanging Leg Raises 10 reps
   cycle leg crunches x 15
   weighted side twists x 10 + 10kg
   Raptor cable hip flexes x 10 each leg
   handstand pushups x 10 x 1 set

Cool down
   overall body stretch

Comment:
  the 60kg squat was sooo hard it was not heavy but for some reason when going deep it just becomes hard to get up as i was approaching up i must have relaxed a little and i started to go down but i didn't want to fail so i started pushing and then i was at a stop and was pushing hard and snails pace moving up my form becoming bad according to what i felt i couldn't see myself but i knew i was pushing my neck back, driving my hips so that was good until i was 3/4 way up the speed increased until i got up to standing pushing my hips and i racked the weight no back pain just some strain on my neck so i guess even though i felt my chest was down but i straightened it up on the way up. I always forget the cues when squatting breath hard, roll weight back to prevent torso tilting forward, push floor apart, breath out up.
hopefully the 60kg will become easier in the next workouts.

Rate: 8/10

Oh, i see.
Lol.

There is this video, which talks about heel recovery but he says he doesn't like the paw back as it causes overstriding.

http://www.athletesacceleration.com/the-fatal-flaw-in-your-sprinters-technique-video/