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But what about not getting my knee up high enough on the second step it's like no effort.

Date: 19/12/2019
Soreness: upper right glute when bending down it's not like an injury pain but that pain when you stand for a long time and you have the strange back pain near the glutes. that pain but above glutes and below hip bone.

Condition: Raining and got to the gym at 5pm, but got distracted talking this guy who runs the 100m in 10.8 seconds. He was watching me deadlift and didn't like the part where I was already up but couldn't fully extend the hips as it was heavy so I was bending my knees to help pull it back up. Saying that you can get stronger in the deadlift but the transfer to speed is limited and gets even more limited the stronger you get and the heavier you lift. also talked about ethical topics. But I feel 150kg deadlifts is heavy enough and lifting heavier won't benefit my speed much but rather I should lighten the load and do explosive deadlifts where I explode the weight up and coming on to my toes and my hips extended.
My squats failed again and my glutes sore, will switch to explosive variation after I can squat 3 reps of 150kg.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   hamstring stretch on floor single leg
   glute bridges
   high knee hip holds on balls of foot
   squat stretch
   back stretch

Workout
   jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @22.5kg dumbbells in each hand - 25kg was being used

   single leg pogo hops
      - 1 x 10 @bw
      - 1 x 10 @8kg dumbbells in each hand
      - 2 x 20 each leg @17.5kg dumbbells in each hand

   High hang power snatch
      - 1 x 5 @20kg
      - 1 x 5 @40kg

   Half Squats
      - 1 x 3 @60kg
      - 1 x 4 @100kg
      - 3 x 7 @140kg - (small lie: first set I did 6 reps for some reason my weight was shifting forward maybe bar was too high or what but got pinned, racked it and rested a few seconds before doing 2 reps, set 2 and 3 only had strength to do 5 reps racked it rested for a few seconds and did 2 reps.

   Calf Raises
      - 2 x 12 @140kg

   Heavy deadlifts
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 2 x 3 @140kg
   
   Explosive deadlifts
      - 2 x 7 @100kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   behind the back rows for tricep and rear delt work
      - 2 x 7 @50kg

   kneeling crunches
      -  1 x 10 @ 75kg - was rushed so didn't use anchor weight dumbbell to hold me down so was struggling doing this while trying hard to not let the cable pull me up lol

Cool down
   stretch
   walk back

Comment
It was an ok session besides the half squat failing on me again. Glutes gave up so my balance descending was not right, even when I did descend right it didn't feel strong as I would have liked. Will stop heavy dead lifting and moved to a more explosive oriented variation.

Quote from: seifullaah73 on December 17, 2019, 04:48:34 pm

Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 

good work!

how speedy are they? stay safe with those.

pc!

Around 2 - 3 seconds between reps

Speed Deadlifts 3 x 5,3,3 @150kg @~65kg BW

It was comfortably easy but on first set I did first rep bent knees more quad involvement but due to lack of concentration and just focusing lifting and putting down and lifting straight away  so last 4 reps were straight leg deadlifts but second set more quad involvement, I had to lift it by pulling back a little before coming up.

But a PB nevertheless, last time i did it was a 1 rep with belt and strap, this time speed reps with no belt.
last set last rep was a grinder at the top where it's difficult to drive hip forward so you end up bending the knees to help get the bar up lol
 

Date: 14/12/2019
Soreness: hamstring and glutes a little. not noticeable as I am writing this

Condition: As I left my house it was pouring and when I arrived it had stopped but track was left in a puddly state. Got to the gym at 10:50pm. Left at 1:00pm when it was they were closing up.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks with dumbbell
   pogo hops double and single leg
   leaning calf stretch
   quad stretch walks
   quad stretch on bench
   hamstring stretch on bench
   single leg hamstring stretch
   single and double leg glute bridges
   leaning high knees with cable foot strap and extending lower leg a little
   back stretch
   arm swing warm up - explosive single arm swings for start and arm swings loaded then unloaded

Workout
   Red and green banded A walks x 2 x 10m
   Green banded A skips x 2 x 20m
   Green banded A runs x 2 x 30m
   Green and red band Sprint starts to 1 and 2 step
   Large step bounds with green band don't remember if it was with red as well x 2

   10m green banded sprints x 2
   10m sprints unbanded x 2

   30m sprints red banded x 2
   30m sprints unbanded x 2

   50m sprints unbanded
   
   Leaning alternating high knee with red and green bands x 20 x 2
 
   push up position alternating high knee with red and green band x 20 x 2

Cool down
   stretch
   walk back
   ab rollout at home slow x 10
   twisting hanging leg raises x 5 each side

Comment
It was a cold and windy, hard session because of the wind and wet track. Also I wanted to record but all the time mobile phone shuts even with lots of battery charge. Runs were OK.   
   

Date: 12/12/2019
Soreness: glutes, bone above glutes part of back above the tail bone, calves

Condition: Got to the gym at around 5:00pm, which is a good time but still didn't have enough time for last core exercises. finished at 7:25pm. A good tough workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   sitting hamstring stretch
   single and double leg glute bridge
   high knee on balls of foot with kettebell of 12kg on raised foot x 20 sec each leg
   squat and back stretch

Workout
   Jumping switching lunges
      - 1 x 6 total @bw
      - 1 x 6 total @8kg dumbbells in each hand
      - 2 x 10 total @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   Light high hang snatch
      - 1 x 3 @25kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - comfortably challenging

   Calf raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg

   Standing hip thrusts - high hang hip snatch but just the thrusting
      - 1 x 5 @100kg - heavy because of the wide grip and also wide grip is not wide enough as bar comes down to my thighs

   High hang hip snatch pulls
      - 1 x 3 @60kg

   Bent over rows with dumbbell
      - 1 x 5 @15kg dumbbell
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 4 @20kg
      - 2 x 5 @40kg

   Land mines for obliques
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Ab rollouts using barbell with 80kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Good session. slowly making my way towards a 100kg high hang snatch. Deadlift was a PB since it was a speed deadlift with less then 1 second rest between reps until the last one where i purposely do my best on the last one so takes a few  seconds to get ready for lifting.   
   

Date: 10/12/2019
Soreness: Glutes, obliques a little

Condition: It was raining quite a bit. Got to the gym at 5:15pm and finished at 7:25pm.
Sidenote: My body is bulking without me wanting, lot of fat accumulating around the love handles area when I am doing the same thing I have been doing and am getting fat not in the belly area. hopefully landmines can help reduce the love handles.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single leg hamstring stretch
   single and double leg glute bridges
   high knee holds on ball of feet with 12kg kettlebell on foot of high knee
   squat stretch
   back stretch

Workout
   Jumping switching lunges
      - 1 x 10 @bw
      - 1 x 6 @8kg dumbbells in each hand
      - 2 x 10 @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   High Hang Snatch
      - 1 x 4 @20kg
      - 1 x 3 @50kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg - failed 6th rep on first set so I stuck with 5 reps

   Calf Raises
      - 2 x 12 @140kg

   Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 5 @140kg

   Bent over dumbbell rows each hand
      - 1 x 5 @12.5kg
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Landmines
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Barbell core rollouts
      - 2 x 12

Cool down
   stretch
   walk back

Comment
Good session despite failing the squats. So I will keep on doing 5 reps till I can do it comfortably easily that I will move on to 7 reps the following week. I am growing love handles, which doesn't look appealing and need to get rid of them. Other workouts were OK. I don't think the order of fast to slow changed any thing but will leave it as I get more energy for the snatch.