Adarq.org

^^^
Thanks man. Injuries do suck , but the way i handled it sucks 1000000 times more! 

---

17 January 2013

Bodyweight@session : ???
Soreness : Hamstrings fried
Injuries/aches : 

QUAD REHAB SESSION:

Assessments:

Pain or discomfort throughout the day : none

LYING LEG RAISES:
10xSupine
10xAbduction
10xAdduction
10xProne
Tempo : 3:1:3
Pain or discomfort  : none

Strengthening:

SEATED HIP FLEXOR RAISES:
3x15
Tempo : 3:3:3
Pain or discomfort  : none

SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x15
Tempo : 3:3:3
Pain or discomfort  : none

BODYWEIGHT SQUATS ( Stop at  discomfort depth or at parallel ):
3x15@parallel
Tempo : 3:3:3
Pain or discomfort  : no pain , tightening feeling at 3 random reps of set 2 during the pause.

SIDE STEP UPS:
3x15@8'' step
Tempo : 3:1:3
Pain or discomfort  : none

Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

So i've been reading everything i could find about quad strain assesment/rehabilitation. It seems that i have an absolutely typical grade ii rectus femoris strain that i made chronic because of oversue/poor rehab.


Dude , WTF??? Why did it take me 8 months(!!!) to read the relevant stuff? There are specific guidelines of what NOT to do and i failed in all of them, repeatedly. Had i read those articles in time , quad would have been healed in 1 month or so. And now here i am , 8 months later and still not at 100%. Fucking moron. I can't believe how dump i have been. Ok , i have never had a serious muscle injury in my whole life , so it's weird to handle that suddenly for the first time at 38y.o. But still, that's no excuse, i should have known better. Duh , i am really dissapointed, all i did was wait for a couple of days of no pain and then go back to squatting. Or even worse, performing cleans, snatches,supramax explosive box squats, full court basketball, and even ME jumping on concrete, WTF! And then, Monday night after training, I had like an epiphany. I can now look back at it with clear mind and see how i acted and i can't believe how stupid/irresponsible/immature/arrogant/naive i was! Dude , fuck the fuck off, get your shit straigt, bleh...

16 January 2013

Bodyweight@session : ~192
Soreness : none
Injuries/aches : quad ok, suddenly today i'm getting some random left knee 'pain pulses' , weird.

Lance's 3-set-progress template - workout #23

ROMANIAN DEADLIFTS:
9@176 lbs ( -22 lbs ) , ( +1 rep )
9@176 lbs ( -22 lbs ) , ( +2 reps )
9@176 lbs ( -22 lbs ) , ( +2 reps )
Total : 27 reps ( +5 reps )
-80kg was too easy. Haven't done those for 40 days though so took it easy.

UPRIGHT ROWS:
6@88 lbs
6@88 lbs
6@88 lbs
Total : 18 reps
-First time doing them after years, 40 kg were challenging.

DUMBBELL INCLINE BENCH PRESS:
8@44 lbs DBs
8@44 lbs DBs
8@44 lbs DBs
Total : 24 reps
-First time doing them after years too, 20 kg DBs were rather easy.

Got my upper body weekly setup perfect in terms of balance: 3 push - 3 pull that consist of 2 chest, 2 back, 2 shoulders.

14 January 2013

Bodyweight@session : ~191
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template  - workout #22

LEG EXTENSIONS:
15@35lbs each leg
15@35lbs each leg
15@35lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@75 lbs each leg
15@75 lbs each leg
15@75 lbs each leg
Tempo 4:1:4

BENCH PRESS:
7@143 ( +1 rep )
6@143 ( same )
6@143 ( +1 rep )
Total : 19 ( +2 reps )
-Improvement but i wanted more.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@143 ( +2 reps )
9@143 ( +1 reps )
8@143 ( same )
Total : 27 ( +3 reps )
-Nice here, upping load next time.

-Quad feels 100% again , powerful , springy , not the slightest bugging all day. Learned my lesson though, no squats , not even pushing it to test it ( e.g. pistol squats ). Rehab FTW.
I did up the loads on both leg extensions and leg presses, felt good. I tried and could do ~30% heavier on both totally bugless but prefered to keep it safe. Doc/MRI might have to wait 1 week , too hectic program lately.
-Curious to see what will happen with BW/composition. Looks like it stabilized at 187 dry / 191 wet. Too soon to evaluate though, it feels like it hasn't reached a steady balanced state after holidays + plan change yet.
Been steady with 3000 clean kcals on workout days, failed a bit on the no workout days though, 2K instead of ~1700, at least its also clean. Hoping to fix that this week.

My right leg is the weak one, the left ( injured ) is significantly stronger. E.g., when i could do max 2 pistol squats with right i could do 10 with left.
But anyway, you know i hate comparing incomparable things. Different persons , different levers, different muscle balances, different leg press machines, maybe different stance / bar position / depth at the squats... i am against comparing. And i don't even want to get into the deep leg press / half squat correlation issue... 

12 January 2013

Bodyweight@session : ~188.5 , AM
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #21

LEG EXTENSIONS:
15@20 lbs each leg
15@20 lbs each leg
15@20 lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@50 lbs each leg
15@50 lbs each leg
15@50 lbs each leg
Tempo 4:1:4
-Then maxed out my right leg for fun, ended up at 300lbs,  , most i have done is 1x500 with both legs.

STANDING OHP:
8@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
7@88 lbs ( +2 reps )
Total : 22 reps ( +6 reps )
-Very nice, strenf catching up.

DEAD HANG CHINUPS:
10@BW ( +2 reps )
8@BW ( +1 rep )
6@BW ( +1 rep )
Total = 24 reps ( +4 reps )
-Very nice, strenf catching up here too.

No quad bugging the last 2 days but who cares. Going for an MRI scan ASAP.

Well it looks like you are getting exactly a clean hand above rim at that SVJ.  For your height i would guess a 9'' hand. With your 98'' reach that equals to 31'' of vert if we assume the rim is legit 10'. Calculator gives 26'' so there you go , 5'' correction according to my theory, verified. Measure your flatfooted vs up-on-toes-reach and i bet you will find it at 5''.
Sorry for hijacking your journal, if you find this annoying let me know so i delete the posts and take it to the hangtime thread.

Nice one vag, let me plug in the numbers and see what comes out. I am starting to think it's better to work with time t=t* where t* is the time taken taken to reach the peak rather than total airtime. This is because I can get the exact frame where the peak occurs - which saves having to work out which frame is where one lands which is more subject to error.

The other thing i'm not positive about is - do you take the first frame F_0 when you are airborn? Or when the heel visibly begins to rise? Not sure.

First frame airborn, thats when the 'constant linear acceleration' begins, which is actually decelerating with constand acceleration factor -g. When heels start to rise, you are still building up your initial velocity, you are in the previous, undetermined, motion. 2 more general reccomendations:
-For dunks don't use the full hangtime formula, hangtime is distorted ( inflated ) from rim contact. Use that only for 'clean' jumps.
-The hangtime formula calculates the distance you traveled from toes off, what we call verticall is from heels down, you need to do that correction. You need to add that difference, for me its 5''
More info here : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/msg2158/#msg2158 , more analysis at the youtube video description.