Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - seifullaah73

Pages: 1 ... 46 47 [48] 49 50 ... 225
706
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 28, 2019, 11:59:01 am »
Date: 28/03/2019
Soreness: none that much
Where is that scale when you need it.

Condition: Nice sunny day, thursday it's hard to come in early, so I managed to get everything done except upper body. Go to the gym at 11:30 and had to leave at 1:10pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - seated and lying
   quad stretch - edge of bench and lunge
   glute bridges - single and double
   hip thrusts - single and double leg
   high knee hip holds @50kg /w thigh strap
   back stretch - front and back
   squat stretch suggested by acole

Treadmill run
   23km/h @15% incline for 10 seconds

Workout
   Squats
      - 1 x 1 @20kg
      - 1 x 1 @40kg
      - 1 x 1 @50kg

   Partial Squats
      - 1 x 5 @90kg
      - 3 x 7 @120kg
      - Note: The stretches helped, I did still get low back pain because it's only partial I am not descending correctly. sometimes I do get it right and that makes the rest of the rep easier. Comfortable when done correctly lol.

   Calf raises on leg press
      - 3 x 15 @210kg - slow and also do 10 and then rest the leg press so it's like safety pin calf raises for 5 more reps. killer

   Single leg rdl
      - 1 x 7 each leg @30kg dumbbell on opposite side arm
      - 1 x 7 each leg @30kg dumbbell in same side arm

   back extension
      - 1 x 10 @bw /w 10 second pause on last rep
      - 1 x 10 @holding 15kg plate near face, /w 30 second hold on last rep

   Cable core rotations
      - 2 x 10 each side @20kg
      - note: sometimes my feet slips a little and my body cheats sometimes my bringing the cable down a little before coming across which makes it easier, so I realize force out of it.

Cool down
   stretch
   walk back

Comment
Good session, squat stretches did help, slowly by slowly I will do full squat as a warm up. Rest is same old.

707
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 28, 2019, 11:40:46 am »
Quote from: acole14 on March 27, 2019, 09:48:23 pm
I use Quicktime player for timing: it's free, it gives you a frame number, and you can easily toggle back and forth between frames. So long as you know your fps, you can get decently accurate times.

Quote from: seifullaah73 on March 27, 2019, 08:09:03 am
The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

Ok, maybe try to describe things as precisely as possible because otherwise you might get inaccurate feedback. It sounds like working on your squat mobility would be handy. This is a great routine.

Will try quick time.
EDIT: Tried it and much better than video editing a video with a timer. thanks
It said my time was 4.5 seconds

In regards to squats, the hardest thing to describe is how it feels inside the body, pain can be interpreted different ways and hard to explain. But I feel mobility may an issue, but I will try again and explain it as accurately as possible to my best ability.

EDIT: Just did what you said and tried the squats as a warm up and 40kg no pain and comfortable but after unracking left hip a little tight as that's the one I injured some time back, but good during the workout. I then did 50kg and WOW, no back pain, this stretch is really good especially where you raise your arms to the air, at atg I can't rotate that far so I come a little bit higher so I can rotate it and feel that click in my spine, normal in spine mobility work. Comfortable going down and going up. But what tends to happen i.e. if I was to go heavier the lower I go the tighter my back becomes, at about 90 degrees pain starts and increases the lower I go and so does hips and then on the way back the pain is just constant but hip increases as hip is working more than the back on the way up.

But thanks for that tip.

708
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 27, 2019, 08:09:03 am »
Quote from: acole14 on March 26, 2019, 08:54:43 pm
Sorry to deflate you a bit but I think that 30m was somewhere around ~5sec. I downloaded your video and counted frames from when your rear foot leaves the ground to when your torso crosses the line (your shadow helps here). I got 144 frames / 29 frames per second video --> 4.96sec. Is your video 29fps? That could be an error that explains the difference. But I think it's important to know more precisely what times you're running atm, to instruct your approach a bit better. A 5sec 30m isn't too bad, by the way, and actually makes a bit more sense - that's probably around 13sec 100m (a 4.0-4.2sec 30m would be ~11.5sec 100m for a runner with good speed endurance as well). Just don't be hoping for a <3.9sec 30m when you're fresh - this would be world class (see here for some outrageous 30m times for elite TJ-ers).

(I didn't get back to you on the super-heavy sled pulls - I need to do more research on it.)

Also, these two entries don't go well together:

Quote from: seifullaah73 on March 26, 2019, 02:01:06 pm
   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

Quote from: seifullaah73 on March 26, 2019, 02:01:06 pm
   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Unless you're exaggerating, 'crazy painful' sounds very....bad to me. I know I've been posting about this a lot here, but if my back and hips were hurting from three reps at 50kgs proper depth, I would be staying the hell away from anything over 100kgs. In fact, you probably should warm up with full-depth, light weight and see how your back is going first, before trying the box squats. AELS. Ask yourself why you need box squats right now.

It's not only hope but also faith. This is what helped me come out from lock up even when lawyers had given up. This is what keeps me motivated. It may sound silly but it's a psychological thing that I hold on to. 

I used wondershare film editor and I check the time stamp from the time my rear foot leaves the floor at 1:32.00 and 1:36.15 where my shadow passes the line. wouldn't make it a 4.15 seconds. The fps is 29.97.

The full depth squats I do at the end of the workout low reps, 40kg is comfortable, but 50kg, I can't go low without my low back pain and hip pain and when going up the hip flares up and back is tight. so i was exaggerating out of frustration. 50kg backs and hips uncomfortably painful and tight and I can go up.
So it's not really a painful thing just gets tight and because of that it's painful. But box squat doesn't give me this problem.

EDIT: The time stamp I was using is in the format 00:00.00 and the last 2 zeros go up to 24 for every second. so I am confused.

EDIT2: 4.6 seconds by adding a timer in the video.

709
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 26, 2019, 02:01:06 pm »
Date: 26/03/2019
Soreness: entire glutesphere, quads, hamstring, hips and lower back a little tight

Condition: Nice warm day. Came in a little later then I wanted, but managed to finish right on the closing time, 11:45am to 2:30am, with 30 min break between. Also as I entered gym crowded with the disability group, which is nice to see, so I warmed up where I found space, they were there before so they left before I started my workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   quad stretch lunge
   hamstring seated stretch
   quad on edge of bench stretch
   glute bridge on edge of box - single and double
   high knee hip holds /w thigh strap @50kg
   back stretch - front and back

Pre-Workout Treadmill run
   23km/h run @15% incline
      - 4, 2 seconds without holding

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 1 x 5 @120kg
      - 3 x 7,7,8 @150kg

   Walking with plate hanging between legs 30kg
      - 2 laps of gym

   Step ups (box is high enough to make my knee 90 degrees)
      - 2 x 5 each leg @holding 15kg dumbbells in each hand

   Back extension
      - 1 x 10 /w 10 second hold on last rep bw
      - 1 x 10 /w 10 second hold on last rep holding 15kg plate near face

   Prayer break

   Single leg calf raises on edge of plate
      - 3 x 10 @60kg

   Romanian Deadlifts
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 1 x 5 @80kg
      - 1 x 7 @100kg
      - 2 x 7 @110kg

   Bench Press
      - 1 x 5 @20kg
      - 2 x 7,5 @45kg

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

   Full depth squats
      - 1 x 3 @40kg - this is comfortable and easy, but 10kg more than it is crazy painful for my hips and back unstable.

Cool down
   stretch
   walk back
   hot water bottle for my back muscles
   tennis ball rolling the knots

Comment
It was a good session, the box was at the height of near partial squats but a little lower height. It was comfortable and not that struggle but pain just by unracking, but pain disappears once I have sat down and start the workout, so will do another session before going up to 160kg. The romanian deadlift was easy at 100kg so upped it to 110kg, which just right. Rest were ok. I used to be very skinny, but since the sprint video and today, I am seeing my body gaining shape nicely.   

710
400m Sprinting or Shorter / Re: The Sprinting News Thread
« on: March 25, 2019, 03:51:58 pm »
I used to be watching athletics programs, all the diamond league, but now more focus is on training and just wasting time on internet I am way behind on athletics news.

But Jamaica's hopes for reigning the 100m/200m is fading.

711
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 24, 2019, 12:27:11 pm »
I just can't get the sprint out of my head, so I decided to use a video editor to analyze the video from the time by rear foot leaves the ground to my knees passing the finish line was about 4.16.

So my final time is 4.16 seconds. If I rest and run fresh who knows how fast I can run, hopefully, sub 3.9 seconds.

A little less disappointed and I can move on now

I think my feet supinates but when running, it's comfortable but watching slow motion it feels i'm supinating.

I'm also noticing my feet is striking in strange manner like im running on a thin line and they even cross over strike i.e. my left foot would strike far off to the right and my right would strike to the far left pass my centre. is it because of the shoes being light possibly.

712
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 23, 2019, 12:31:48 pm »
Date: 23/03/2019
Soreness: quads, hamstring

Condition: It was a really nice sunny day, with a little bit of wind. A good day to run. I even took my light shoes out, but it was a sled session too, so since I recorded my 30m sprints, I was expecting more. maybe the sled session and warm up was too much. The shoes felt a little narrow, like the mid of my big toe was in but everything after outwards was tight and walking with it I felt there was support more on the outside than the inside of the balls of my feet.

Warm up
   ankle mobility
   calf stretches dynamic
   walking calf raise
   hamstring stretch lying down dynamic
   quad stretch walking
   quad stretch on edge of bench
   glute bridge on bench single and double leg
   leaning knee drives with cable @30kg
   standing upright knee drives with cable @30kg
   back stretch front and back
   cable core rotations just to stretch back x 3 reps

Plyometrics/warm up
   reverse lunge to explosive concentric movement x 3 each side @5kg dumbbells in each hand
   single leg 25" box jumps x 3 each leg
   30" box jumps x 5

Track Warm up
   A walk x 20m
   A skip x 20m
   A run x 30m
   Alternating high knee drills x 30m
   Sprint starts to 1 step x 3
   iliopsoas stretch

Workout
   2 x 10m heavy sled runs @44kg
       
   2 x 10m sled runs @10kg

   2 x 10m sprints/accelerations

   2 x 30m sled runs @10kg

   2 x 30m sprints /w light 3-4 ounch shoes
      - recorded this and the result was disappointing, will discuss at end of post as I recorded it myself so had to put it near finish line.

Cool down
   stretch
   walk back

Comment
It was an amazing day, which led to an amazing session and then disappointing results. The sleds felt amazing especially when doing non loaded sprints after. 30 mins left to do 30m sled sprints, so last do unloaded runs I had 2-3 mins rest. the run felt really fast and amazing, but looking at the video, the timing was really bad. As if the light shoes had no effect or that I have been running really slow all this time, but looking at slow motion you can see my feet rotate, I land on the outside of my feet and then my feet rolls inwards. you can see this at 2:00 min.
The time I got from the run was average 4.35. :raging:
The reason for the bad time can be because of the sled workout, or maybe because of the energy and time I took just to get into position before sprinting out or because of the shoes. I also ran the second time with 2-3 mins rest, which felt really good too, but the camera ran out of space and only recorded my just walking to the start line.  :uhhhfacepalm:

Judge for yourselves.
<a href="http://www.youtube.com/watch?v=JIlt38nsiII" target="_blank">http://www.youtube.com/watch?v=JIlt38nsiII</a>

713
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 23, 2019, 11:24:30 am »
Quote from: LBSS on March 23, 2019, 10:52:52 am
has your stance gotten even closer or is it just the angle?

Def beastin' with that squat, it looked comfortable.

I was gonna mention the same thing too. Your feet are quite narrower than shoulder width, probably hip width. is it problematic for the hips if you do wider stance.


714
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 21, 2019, 11:48:25 am »
Date: 21/03/2019
Soreness: hips a little, quads

Condition: Alright day, was sweating a bit even though the workout is a typical workout I do. It might have been a little warmer than usual probably.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch seated
   quad stretch on bench
   lying hamstring stretch
   lunge quad stretch
   glute bridges, single and double legs x 5 /w 5 second hold
   hip thrusts single and double leg with iliopsoas stretch holds
   high knee holds /w thigh strap @50kg
   back stretch front and back dynamic as usual

Pre workout treadmill run
   treadmill runs 23km/h @15% incline
      - 4 - 5 seconds no hold runs
      - 3 -4 second no hold runs
      - 5 second hold runs

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 4 x 7 @100kg

   Barbell Calf raises
      - 1 x 5 @100kg
      - 3 x 10 @140kg

   Back-extensions
      - 1 x 10 /w 10 seconds hold on last rep @bw
      - 1 x 10 /w 30 seconds hold on last rep holding 15kg plate

   Reverse single leg hyper extensions /w knee extension at end of rom
      - 3 x 7 each leg @35kg

   Full Deep Squats
      - 2 x 1 @50kg - limit, I can feel it in my lower back and my hips also, so stick to 40kg.

   Cable core rotations
      2 x 10 each side @20kg

   Shoulder press front and side
      - 2 x 7 each side @12.5kg dumbbells in each hand   

Cool down
   stretch
   cool down

Comment
It was a good session, for the partial squats I was using the bench to keep my feet wide but not sitting on it, but got rid of it. Was thinking if partial squats would be the same if there was a box which I descended just to touch it and then get up. The calf raises were easy didn't feel challenging or sore in my calves. I decided to try 50kg deep squats, which was difficult for my back and hips. The rest as normal.
     

715
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 19, 2019, 01:01:48 pm »
Date: 19/03/2019
Soreness: glutes, back a little

Condition: Arrived at 11:30am to the gym. It was nice and warm. The gym was a little empty, finished the workout at 2:30pm.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying
   hamstring seated
   quad stretch lunge
   glute bridges w/ leg on box (single each leg and then double leg)
   single leg hip thrusts on bench x 5 with 5 sec pause at bottom and top to get illiopsoas stretched
   high knee single leg holds with thigh strap 2 x 20,10 seconds
   back stretch front and back

Pre-workout treadmill run
   treadmill sprints 15% incline 23km/h
      - 4-5 second without holding
      - 3 second without holding
      - finish with 5 second of running holding - not to drain myself and get light headed like last time

Workout
   Box Squats - I place weight plate on bench - but 10kg plate was used so I used a 15kg plate, which is 1 inch thicker.
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 7 @140kg
      - 1 x 3 @140kg with the original 10kg plate 1 inch lower, struggled on last rep

   Walking with 20kg hanging between leg 2 laps for 20m

   Single leg calf raises on leg press
      - 1 x 5 @70kg
      - 3 x 10 @110kg

   Back Extensions
      - 1 x 10 @bw /w 30 second hold on last rep
      - 1 x 10 @15kg plates /w 30 second hold on last rep

   Prayer Break / Yoga

   Stiff legged deadlifts
      - 1 x 5 @20kg bar
      - 1 x 5 @60kg bar
      - 1 x 5 @100kg bar
      - 3 x 7,6.5,5 @120kg
      - 1 x 20 @60kg

   Shoulder press front and side
      - 2 x 7 front and back each @15kg dumbbells in each hand
   
   Cable core rotations
      - 2 x 10 each side @20kg - pulling towards my left side weaker than pulling towards my right side, but not a lot of difference in effort.

Cool down
   stretch
   walk back
   vibrations
   peanut tennis ball roll on back - more knots in mid/upper thoracic muscles

Comment
It was a good session, the box squats at 1 inch increase was so much easier less painfull on the lower back even at 140kg, the pain was only when walking back and doing 2 reps and then it's no pain at all, and the pain on the first few reps was easily 3/10 so not painful but you can feel the pain. Then I did the last rep on the lower box, which the back was same not much pain, but it was more struggle for my leg muscles and could only manage 3 reps. so I will stick to 1 inch thicker plate until a weight I will stop at and then switch there as not much difference. the rest were good work. deadlifts tiring as heck especially when you lift and then you put back on the floor and then repeat. good anyways. no back problems there.

716
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: March 18, 2019, 08:56:57 am »
Quote from: LBSS on March 17, 2019, 11:13:49 pm
FWIW i had a similar experience with preferred leg changing through jumping practice. i'm a LR planter but left-footed for kicking anything and for as long as i can remember i was more comfortable SL jumping off my right leg than my left. those things shouldn't go together, especially since i'm right-handed so layups should be more natural off my left foot. at some point in the last year or so of the dunk quest that finally became the case, left foot SL jumps were at least as natural and high as right foot jumps. that's without practicing them especially, just lots and lots of planting and layups from both sides for warm up.

point is, chris is absolutely right that practice can groove new patterns and open up new possibilities.

def agree. I am also right handed but can't kick or use the left leg for any thing. But with sprinting I was told that the left leg is the front leg if I am right handed and I have just been doing sprint starts with left leg in front and feel more comfortable but cannot jump off left leg as I always have been kicking with my right a lot and with boxing I have my right foot forward and my right hand forward even though the power hand should be behind the left jab hand. but yep as been stated practicing a lot will make it more comfortable.

717
Boxing / Re: Misc Boxing News
« on: March 17, 2019, 03:55:32 pm »
Highlight video better than my recap in words  :P

<a href="http://www.youtube.com/watch?v=XeCtlG1s_4A" target="_blank">http://www.youtube.com/watch?v=XeCtlG1s_4A</a>

718
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 17, 2019, 12:39:10 pm »
Date: 17/03/2019
Soreness: posterior chain (hamstring, quads, hips a little)

Condition: Up and down. Morning such a great sunny day, shining brightly, in 1 hour, as I step out, rain starts to patter and starts to pour down, then I drive to the gym while it is raining, than it starts hailing. Once I arrive it rains and then it stops and then it becomes sunny and windy and the once I finished and drove home, it felt like my windscreen being shot with a paintball gun, the hail and then the hail just got crazy and became more like an automatic paintball gun when pellet doesn't burst and hail was big, but stopped after a few minutes.

Warm up
   Lunge ankle stretch
   leaning calf stretch dynamic
   walking calf activation - every step I take when my feet is fully on the floor and go up to the balls of my foot like a walking calf raise - very good
   hamstring stretch lying
   quad stretch walking
   glute bridges, single leg each leg and then both legs
   hip thrusts - which also is an iliopsoas cross leg stretch when I descend
   leaning knee drives with cable foot strap at 35kg x 10 each leg
   standing up right high knee x 7 each leg @35kg - should have used thigh strap
   back stretch front and back
   reverse lunges with explosive concentric /w 5kg dumbbells in each hand x 5 each leg
   single leg box jumps 25 inch x 3 - right leg more easier than left leg
   box jumps 30 inches - easy and comfortable

Track Warm up
   front to back leg swings x 10 each leg
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drills
   sprint starts to 1 steps aim to cover more ground x 3

Workout
   3 x 10m sprints

   3 x 30m sprints

   3 x 50m sprints

Track Workout
   Kettle bell swings
      - 1 x 5 @8kg
      - 2 x 10 @16kg

   Crunch position core twists /w kettlebell
      - 2 x 10 each side @8kg kettlebell

   SVJ - 21 inches x 3 reps x 2 sets

Cool down
   stretch
   walk back

Comment
It was a good session, even though the track was wet and my feet slipped at the start, but because of the sun, there were some dry patches, which I found, which the sprints was better and later on the track became dryer with some wet patches, so I looked for the lane which was dryer than the rest.  the sprints felt good but the 50m sprints I didn't have enough energy to put full effort into explosive runs so I just did my best and final run was tired by enough energy to do run. Gym workout was ok.

719
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: March 17, 2019, 12:11:13 pm »
Great job on the SVJ. Your box jumps look crazy floating.

When you do single leg box jumps, do you have a leg which you are comfortable jumping off and feels natural as compared to another leg which feels unnatural and just less comfortable or are you comfortable jumping off either foot.

For me my left leg, I am not as confident and feels less natural compared to my right foot, which I am comfortable and confident and with sprinting I have my left leg in front.

720
Boxing / Re: Misc Boxing News
« on: March 17, 2019, 11:59:40 am »
Mikey garcia vs Errol spence.

What we had thought and feared for mikey garcia, actually happened. First round mikey garcia analysing errol spence by waiting while spence hitting and analysing. But the rest of the rounds mikey garcia got pounded with so many shots down the line, wide hooks and still standing strong but mikey just couldn't time errol spence and spence just breaking his rhythm making mikey freeze and wait a lot. PBC commentators were getting on my nerve. With errol spence if you put pressure he would get his guard up and therefore covering his sight or sometimes he would try and lean away from the barrages and therefore off balance, but he has this strange style of hitting with two hands like one hand is hitting the head and the other hand is hitting the body at the same time, even though it lacked the power but hitting it at the right spot can do a lot. mikey was almost stopped not only because of the crowd but errol spence just drilling him and mikey not doing nothing, robert was about to stop but glad he got through 12 rounds, but Errol spence showed his boxing abilities even though some combos need working but it works and just too big and had an advantage in everyway, mikey seemed a little big. While errol looked slim.

Mikey should have fought some lower contenders at 147 to get used to the weight before and get used to the weight. Manny pacquio is strong at 147 and will be able to do what mikey couldn't and has his angles and can pressure errol but if he is anxious like against mayweather than it could be bad for him with errol and his combos.

Pages: 1 ... 46 47 [48] 49 50 ... 225