Adarq.org

My Journey to Squatting is back on, my back felt great, I try not to do a wide stance as my hips can't stand it at low depths so it is kinda shoulder width maybe a tiny bit wider. But I am happy, I can go lower but it will be atg.

Weight is 40kg, slowly by slowly up the weight but only when I can do 10 reps comfortably. my main lifts to improve are box squats and partial squats, this will be just to improve flexibility and slowly lift heavier.

<a href="http://www.youtube.com/watch?v=GZ6b2H4o3ac" target="_blank">http://www.youtube.com/watch?v=GZ6b2H4o3ac</a>

Date: 10/03/2019
Soreness: none that sticks out legs a little

Condition: Worst session ever OMG. I saw the weather was little sunny and dry, so I decided to bring my light running shoes, I go outside and it is windy like crazy. I drive to the gym and see grey clouds, I come out and it starts to light patter rain. So I ditch the light shoes in the car. Go to track for warm up, windy and light rain. I start workout mild shower rain but not big droplets, then after it stops and then it hails and then it rains again while the wind still being crazy through and still is now.

Warm up
   ankle mobility
   calf stretch for mobility
   hamstring stretch via front to back kicks
   quad stretch
   single leg glute bridge
   hip thrusts
   single leg hip drive via feet strap @35kg - 7 reps with last rep hold
   slow to explosive reverse lunge 5kg dumbbell in each hand
   box jumps with 5kg dumbbells - 31"box - each hand 5 reps, on 4th rep I hit my left knee on the dumbbell i was holding-pain bearable but annoyed it happened
   single leg jump on 31 inch box - I can jump and lift my knee and place my foot on it but not high enough to push my self up.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 1 x 20m
   alternating high knee drills x 1 x 30m
   Sprint start to 1 step

Workout
   3 x 10m sprints - all of them my feet slipped back cause of wet track and rain

   2 x 30m sprints - a little better since I decided to run against the wind

   1 x 50m sprints

   At this point morale low, wind and rain and even hail at one point hitting my face and it was very windy I just went in.

Gym workout
   31 inch box jumps

   1 foot on box and perform step ups - one of the reps the ecentric part when coming down I stepped on the outside edge of my foot and rolled my ankle but luckily I dropped to the floor to avoid putting my body weight on it, prob not good idea to continue with ankle mobility drills - ankle rotations.
      - 2 x 5 each leg

   Kettle bell swings 12kg - 1 x 10

Cool down
   stretch
   walk back

Comment
Such an annoying, demoralizing session due to weather and I had just under 2 hours and all that ruined by weather. Sprints were good except for the slips and even when I decided to not explode out just come out and accelerate, still slipped. Windy af. did 1 set 50m and just couldn't continue and had 30 minutes left before gym closes. So being annoyed and then you start doing crazy stuff as routine is ruined and therefore nearly hurt myself with the high box step ups.

If you really want to set your glutes on fire, get on a treadmill on the fastest settings on the highest incline and while holding just run on it for at least 20 seconds - 1 minute (if you can last that long).

My glutes are sore like crazy when running on it for about 30 seconds.

Man. took some time for me to find it. Journals thread was the last place I expected to find this.

I measured my SVJ after finishing my speed session, which was at 24 inches.

Date: 05/03/2019
Soreness: posterior chain
BW: low bat

Condition: It was a really nice day, I came in a little later than I would have liked, but still managed to get a lot done.

Warm up:
   ankle mobility
   calf stretch
   hamstring stretch, seated
   quad stretch on lunge
   single leg hip thrusts
   single leg glute bridge /w feet on bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill run
   Treadmill run 23km/h @15% incline

Workout
   Box Squats
      - 1 x 6 @20kg
      - 1 x 5 @80kg
      - 2 x 8 @120kg
      - 1 x 10 @120kg - without fully sitting, just touching it and then ascending

   Hanging weight walks
      - 2 x 20kg weight strapped on

   Leg Press Calf Raises - slow instead of bouncing as that is more easier and maybe cheating.
      - 3 x 20 @230kg

   Prayer break

   Romanian Deadlift
      - 1 x 5 @20kg
      - 3 x 7 @100kg

   Back extensions
      - 1 x 10 /w 10kg plates held near chest /w 30 second hold on last rep

   Cable core twists
      - 2 x 10 @20kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @45kg
      - 2 x 7 @40kg

Cool down
   stretch
   walk back

Comment
A good session, it was a good idea to do 120kg squats again as this time round much less painful and more stronger, so now I can progress by 10kg next week even though I want to up it by 20kg but #AELS. Last set I did it by just descend and just touch and come up, which was way easier and maybe like a transition assistance exercise for the partial squats this thursday. calf raises are easy so I do it 1 rep at a time slowly to make it more difficult. RDL comfortable up to the lower shin, might alternate between deadlifts and RDL per week. Also need to alternate upper body between bench press and shoulder press.

490kg squat 1080lbs.
<a href="http://www.youtube.com/watch?v=cVVTDBj6ulI" target="_blank">http://www.youtube.com/watch?v=cVVTDBj6ulI</a>

Exactly what adarq said.

If you want to be good at jumping you should jump. If you are trying to improve your strength to transfer to a higher jump you have to incorporate one day at least dedicated to jumping and plyometrics and do some jumps before lifting because you want to maintain the muscle memory and keep your from forgetting how to jump, prob is some technical term. But lifting without jumping your body will lose that fluidity and memory of how to jump as efficiently as it could before lifting. Just my 2 cents.

Never stop doing the movement you are trying to improve.

Date: 28/02/2019
Soreness: upper shin as i hit it against something
BW: 149lb somehow but then again scale read 126 after the squats

Condition: It rained today, but it was a nice day when I got to the gym. I had 1hr 30mins, which is enough for lower body, but rushed upper body.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   hip thrusts single leg
   single leg glute bridges and double leg
   high knee hip holds with thigh strap @50kg
   back stretch

Pre workout
   Treadmill run 23km/h @15% incline - couldn't run long as tuesday without holding tired from tuesday, so did some 1 seconds of no holding at different moments of the time I was running while holding and then running for 20 seconds for the last run - very tired, was fatigued and tired due to blocked nose.

Workout
   Partial Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @80kg

   Calf raises leg press machine
      - 3 x 20 @220kg

   Single leg deadlifts
      - 1 x 7 @25kg dumbbells in each hand and opposite leg
      - 1 x 7 @25kg dumbbells in each hand and same side leg

   Seated sprint arm swings
      - 1 x 20 @5kg dumbbells in each hand
      - 1 x 20 @bw

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

Cool down
   stretch
   walk back

Comment
It was an ok session seeing how tired I was.But pushing through equals progress. Squats were good. With a stronger back I am able to descend low ofc without weights but just having that flexibility is good progress. the rest were average and after the calf raises, I do 7 reps of leg press straight away just for one set. Need atleast 2 hrs for a good workout session. hopefully it's sunny on sunday.