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It was a good fight but nothing exciting.

Not much action until the end when toshiaka got put on the mat. He started to think not point of defending all the time.
ok match, but not as good as a main event should have been.

peace

Date: 13/10/2012

Weight: 60kg
Soreness: Hammies quite a bit, quads not so much, calves a little, my whole arm including shoulders feel dead and weak.
CNS: 7/10

Warm up:
  Mobility and Activation Drills (Forgot to do TKE's)
 
Workout:
  Squats 5 x 10 x 30kg
  Calf Raises 5 x 10 x 30kg
  RDL 5 x 10 x 30kg
  Pull ups 5, 5, 5, 5, 4 (Failed on last set)
  Dips 10, 6, 6, 5, 4 (last 2 sets were until failure unintentionally)

Cool Down:
  20 min walk back home

Stretches:
  Overall Body Stretch

PR's: Pull ups (could do more than 6, as bar was slightly less wider than the previous one tested on)

Comment: This was supposed to be a low intensity workout, but was still dead after, my hammies were not as painful as last time, when during the testing session. During the squats i was facing mirror, i don't know if i kept my upper body up, i tried to make sure i could read what was written on my shirt, a tip i read here, but the mirror is deceiving when facing towards it,
it makes it seem as if i am not going low enough but looking at side, i can see i go down to parallel.

RDL, i tried to these the way lancests advised vag, keep knees bent 2-3 inches, push hips back as far as possible, let weight travel inwards against my thighs and shin lightly of course and then push hips back but when i drive hips i always stand straight and not keep my knees still bent, sometimes i could do it but it felt weird when pushing my hips into the bar.

I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.


Pull ups was hard towards the end and the dips after was worse because tired from the pull ups, now i understand lower intensity does not mean its going to be easy it means its going to be long and tough.

Before i used to have 2 scoops of whey powder with 1 glass of milk and a third of a tablespoon creatine and it tasted it thick and too chocolatey, the problem was i was supposed to do 1 scoop for every glass of milk, so i had 2 glass of milks and 2 scoops and same amount of creatine, tasted much better. I don't add any other things in there like chocolate syrup or anything, tastes nice on its own.

Nice. I can use it as a finisher as you mentioned in the article.
after moderate and high intensity squats not low because in low i have to squat 50% rm

Really like the idea
can't wait to get started on that 

Date: 10/10/2012
BW: n/a
CNS: 7/10

Warm ups
 Ankle rotations
 3/4 mile jog (not as far as it looks, got to sprint at the end, which shows signs of improvement)

Workout
 High Knee Skip Drills (A Skip Drill)
 Butt Kicks x 2
 Skip for height
 Fast feet (strange one, very minimal knee lift)
 Step overs (karaoke)
 sprint to first cone, back then sprint to second and then back x 2
 jog to first cone, accelerate to second cone, then sprint to last cone x 4

Cool Down
 light jog
 stretches

PR's: being able to sprint at the end of the 3/4 mile jog

Soreness: Shin's are quite sore

Comments: I feel that we are doing plyometrics, which i feel my legs are not stiff enough therefore the pain in the shin, also they couldn't take us to the grass because of over booked, i also heard someone discussing about the local track that they don't believe you should do weights light weights maybe but should just do plyos, not even squats. lol. Just want to use words i.e. plyos to amaze people and they guy that was saying this to a guy who wanted to improve his sprint had massive quads, hams and calves lol.

So am a bit sceptical joining but will go for the training, will still squat.

Quote from: seifullaah73 on October 09, 2012, 08:35:40 am

When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

Right, i will get on to training and sticking to eating clean.
Thanks

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.

Sure thing,
This will be the last time i post here.

Thanks for the help
 

Quote from: seifullaah73 on October 09, 2012, 08:54:50 am

Date: 9/10/2012
BW: n/a
CNS: 8/10

Warm ups
 Activation and mobility drills
 walking toe raises

Workout
 6 x 40m uphill sprints 1-2 min rest
 Stair Strides x 4

Cool Down
 Static Stretches

PR's: none

Soreness: ankles a bit sore

Quote

Comments: I found this nice hill, which is about 20 degree and it takes a bit more than 10s to reach top, also some nice wide stairs to run up, which at the top is narrow steps 3, which i jump to the top like hurdles.

nice! that stuff is fun.. i actually have one (hill, not stairs) nearby too believe it or not, pretty rare for florida. the hill here is like 45deg, which is sick.. 20 deg definitely works too tho, probably even better for sprint stuff.

pc

lol yeah def fun, i have this steep hill just a few walks a way, which is steep, maybe same as yours, maybe that can help with high knee and dorsiflexed toes, i might try it.

pc

Quote from: seifullaah73 on October 08, 2012, 07:47:45 am

Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

What do you mean, you can't start this week because you are sore? Like an actual joint or muscle injury, or just delayed onset muscle soreness (DOMS), i.e. regular fucking soreness from weights? If it's the latter, you really just have to man up and push through it, it's actually better for getting rid of it that way. If you're getting DOMS from regular sessions (i.e. not massive volume sessions), then you need to eat more and drink more water, stretch, foam roll etc.

When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Quote from: seifullaah73 on October 08, 2012, 07:47:45 am

i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks

Again, you really don't have to worry, you can alternate between them, superset them (do a set of chins then a set of pulls), or just focus on one. 6 reps is good to start, just try and steadily improve week-by-week.

Ok, thanks i will probably just stick to pull ups and try improve week by week even if it is 1.
thanks