Adarq.org

great technical fight by lomachenko. great refereeing by the referee guy.
technical knockout call.

<a href="http://www.youtube.com/watch?v=MMK9iUQbgrQ" target="_blank">http://www.youtube.com/watch?v=MMK9iUQbgrQ</a>

Date: 13/04/2019
Soreness: quads super sore
BW: 151.2lbs

Condition: It was a mixed condition. As soon as I left the gym and stepped out side it started to rain and then hail and then both and then it was moderately windy and then towards the end it was sunny before going cold and raining again.  It's a saturday so I was planning to get sled out, but cabin was locked and the group placed their equipment away after getting key from reception and locked up again.  . Will have to bring my own 10kg plates.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks
   hamstring stretch seated and lying down
   quad stretch on bench
   glute bridges single and double
   hip thrusts single and double
   fast explosive knee drives while leaning using cable @30kg each leg x 7
   same as above but instead drive leg back after bringing knees near chest x 7 each leg
   back stretch - front and back

Plyometric/explosive warm up
   reverse lunge off a 4 inch plate x 3 each leg @5kg dumbbells in each hand
   explosive step ups with knee at 90 degree on box x 5
   single leg box jumps onto 25" box x 3 each leg
   box jumps on to 30" box easily

Track Warm up
   a walk x 20m
   a skip x 20m
   a run x 20m
   alternating knee drills
   sprint starts to 1 step drill

Workout
   3 x 10m sprint starts
   2 x 30m sprints
   1 x 50m sprints

Gym Workout
   kettlebell swings
      - 2 x 10,15 @16kg
   SVJ
      - 3 x 21"

Cool down
   stretch

Comment: My quads were sore, which got worse the more runs I did, which became very sore after the 1st 30m runs, I measured my second 30m runs just to see what I can run with sore quads, measured it to be 4.6 seconds. I had to do atleast 1 50m runs. Then did some svj's easily 21". Foam rolled my quads, right quad was the most sore. So a bad day, which I couldn't do anything I wanted.

Quote from: seifullaah73 on April 09, 2019, 12:15:25 pm

Box Squats
 - 3 x 4,5,4 @180kg 

2.68*BW

It felt comfortable and easy unracking and the lits felt very strong, I could have done 5 reps, 7 reps would have resulted in grinding reps.

But happy with 180kg, next goal is 210kg.

beast! great work man.

210 kg will be

Thanks.

Then I will slowly start lowering the box once I achieve that.

Date: 09/04/2019
Soreness: none
BW: 147.5lbs

Condition: It was raining outside. The gym was crowded so I had to find a little spot and lay my stretch mats. I got to the gym at 11:30am and finished at 2:30pm and still it was not enough time as a lot of time was wasted in trying to warm up in the crowd and waiting

Warm up
   ankle mobility
   calf stretch
   hamstring stretch laying down single leg
   quad stretch
   seated hamstring stretch single leg
   single leg glute bridge and double leg
   single leg hip thrusts and double
   high knee hip holds x 20 seconds each leg and single rep knee lift
   back stretch front only - not enough space for back
   squat stretch
   empty bar deep squat

Pre workout treadmill run
   - 23km/h @15% incline for 4,3 seconds - mainly because I am very close so my elbow angle is very small.

Workout
   Box Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 1 x 3 @140kg
      - 3 x 4,5,4 @180kg  2.68*BW
      - Note: I was trying to convince myself to do 170kg, but I felt really good that I had to try 180kg and then I can stick with this for a few weeks.
      - 1 x 10 @140kg

   Step ups
      - 2 x 5 each leg @15kg dumbbells in each hand
   
   Single Leg calf raises on edge of weight plate (4")
      - 3 x 10 each leg @50kg

   Back Extension holding 15kg weight plate
      - 1 x 10 /w 30 seconds hold on last rep

   Prayer break 1:30pm to 1:50pm

   Stiff leg version RDL start from the floor
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 2 x 7 @120kg - felt good
      - 1 x 10 @100kg

   Shoulders to sore for pull ups

   Barbell shoulder press
      - 1 x 0 @60kg
      - 1 x 3 @40kg
      - 1 x 7 @30kg
   
   Cable Core Rotations
      - 1 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
Good session. Box squats felt good but difficult but not grinding but heavy enough to make you rest on the box before going up. 180kg unracked very comfortably and easy and then once i sat down and started to go up it was a challenge but doable. The rest were good too.

Sorry to hear about your situation. It can be difficult but this is the time where you succeed or fail where you put all your effort to pass this hurdle.  sticking point in life.

What are your goals sports wise as well as life wise. When you work without life goals it can be difficult e.g. if I was running and I knew where I had to stop it would be easier than running without knowing where you have to stop than you think I am running aimlessly and there is no end so you stop there and then.

Make goals > change life around it > go for it

Date: 04/04/2019
Soreness: none
BW: scale is back: 68.3kg

Condition: Really windy outside, Thursday is always a quick day, but I manage to get the workout done in the time.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch
   quad stretch - bench
   lying hamstring
   glute bridges
   back stretch
   squat stretches

Pre Workout Treadmill Run
   23km/h @15% incline - few seconds without holding

Workout
   Full depth squats
      - 1 x 1 @20kg
      - 1 x 1 @40kg
      - 1 x 1 @60kg

   Partial Squats
      - 1 x 5 @100kg
      - 3 x 7,7,8 @120kg

   Single leg calf raises on leg press
      - 3 x 15 @ 110kg

   Single leg RDL/deadlifts
      - 1 x 7 each leg @30kg dumbbell on same side arm
      - 1 x 7 each leg @30kg dumbbell on opposite side arm

   Single leg Back Extension at 90 degree (bench is set almost upright) using a cable
      - 1 x 10 each leg @30kg

   Step ups on to a box (legs are a little over 90 degrees)
      - 2 x 5 each leg @15kg dumbbells in each hand

   bent over dumbbell rows
      - 2 x 10 each arm @20kg dumbbells

   Cable core rotations
      - 1 x 10

Cool down
   stretch
   walk back

Comment
The treadmill not as good as tuesday a little bit shorter in duration. Squats were good, 60kg felt good for my back, a little struggle going up. But happy with back.
The rest were meh. Also the back extension, I wanted to increase rom, by increasing angle from 45 degrees to near 90 degrees, 80. Then using cable to strengthen my hamstrings at that rom.

Date: 02/04/2019
Soreness: legs, back (a little)

Condition: It was raining and the gym wasn't that busy. Got to the gym at 11:30am, but because of the 1hr forward, I get more time in the gym, so finished at 2:30pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch seated
   quad stretch bench
   lying hamstring stretch
   lunge quad stretch
   bench glute bridges - single and double
   hip thrusts - single and double
   high knee hip holds x 20 seconds /w thigh strap @50kg
   back stretch - front and back
   squat support stretches

Pre Workout Treadmill Run
   23km/h @15% incline sprints
      - 5-6,4 seconds without holding
      - 10 seconds holding

Workout
   Partial Squats
      - 1 x 5 @60kg serve as a warm up for the box squats, was going to do deep squats, but didn't want to risk a painful low back, which can transfer to box squats.

   Box Squats
      - 1 x 3 @100kg
      - 1 x 3 @140kg
      - 3 x 7 @160kg

   Single leg Calf raises on edge of plate more forefoot than side
      - 3 x 10 @40kg

   Stiff Leg Deadlifts (no rest between reps, so just quick down and then up)
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 7,6,5 @120kg

   Prayer break

   Step Ups to high knee and on balls of foot
      - 2 x 5 each side @20kg dumbbells in each hand

   Back extensions 45 degrees using bench
      - 1 x 10 @bw /w 1 min hold on last rep

   dumbbell bent over rows using bench
      - 1 x 8 @8kg kettlebells
      - 2 x 8 @20kg dumbbells in each hand

   Cable core rotations
      - 2 x 10 each side @20kg

Cool down
   stretch
   walk back

Comment
It was a good workout, the box squats was comfortably easy, but as the sets progress it got a little difficult but still comfortably doable until last rep I almost struggled but managed. Quads were fried from this and not the back lol. Calf raises were ok went a little light as to ensure I am more forefooted in my calf raises rather than moving on to the side of my feet. Step ups were comfortable but challenging for quads but they really do help. Others were ok.

Quote from: Coges on February 13, 2019, 05:39:29 pm

Looking good mate.

Thanks mate!
____________

I have key access to the track down the road now (only a 1.5 year odyssey), so finally I might have a bit of clear air in regards to training facilities. I've started wearing my weight vest during 'gym' sessions and doing more weighted jumps. 100m ht is ~12.2 sec reliably, and recently, I ran a ~25sec 200m and 42sec 300m (this killed me), all just for fun. SVJ has probably ticked up a bit but haven't tested it. Now I can get to the track more regularly, I am going to train for the Quadrathlon, because I'm a few years away from joining the full-time adarq.org run squad, and I still like doing sprint/power-based training for fun (and bball is completely off the cards for now). There's even a score calculator, and playing around with some dummy values, I think adding on [SVJ''*2] to the final score is reasonable to make it a quintathlon (or, substitute for the overhead throw). Anyone else interested (@seifullaah)?

At first I was thinking that you were asking about long distance running some sort of marathon but times 4 lol. But vising the site I see what it is.

I like doing these kinds of tests. Last time I did standing long jump, 120m, 1200m (this was the worst, i prob mentioned it before but I was running the last 2 laps dragging my body, while my body was crying and saying stop lol). We should leave the overhead throw, my svj is weak  .

I'm definitely interested. But my 30m compared to your 30m now, long way off, I saw your 60m run and timed your 30m using quick time and you ran 3.93, that's elite level shit compared to my 4.5 no catching you there. or is there? after some fresh legs  .