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Messages - seifullaah73

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751
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 06, 2019, 04:11:58 pm »
Quote from: adarqui on February 06, 2019, 02:33:32 pm
dno.

what made my back/knees/body feel great while squatting, was:

1) half squat
2) plates under heels or olympic lifting shoes
3) getting in tons of air each rep
4) knowing when to back off & when to push, or when to stop doing a movement/variation

that's it for me.

back shouldn't be hurting during or after squats. if there is back pain (or any pain) for a few days following squatting, and/or that back pain is preventing you from performing other movements (like broad jumps etc), then squatting sounds like it's hurting, not helping.

pain "cycles" are a problem. training shouldn't hurt.

hurting ones self in training is a big problem. theoretically, we should never get hurt in training. in competition yes (it's a possibility), but not training. training injuries are often related to our stubbornness.

IMHO, one should *always* work "below" pain threshold or simply avoid movements that cause pain.

acole has brought up tons of good points.

Great points. I have a disadvantage structure wise and it is my stubbornness that I want to do things that a person should be able to do and then I look for alternatives. I feel like this pain won't go away so I just work with it trying to minimize it the best I can. It's not painful pain but that niggling pain, which just stays in the background when your body is at a certain posture i.e. sitting, getting up and so forth.

You have mentioned half squats before and I did do them and then I went on to BSS and then I saw box squats were good for hips, so I wanted to do them, but not good for my back.

I will try out a few things you and acole suggested and try and work my way towards a pain free workout.

752
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 06, 2019, 03:12:10 am »
I was researching about why back hyper-extends during the squat and most of them say that you need to contract the glutes with the hips open i.e. knees and thighs facing outwards same as toes and then squeeze glutes from standing before descending and that should fix that issue. But the deeper you go, the harder it is to maintain that contraction till you reach the bottom you won't feel any contraction.

But I think this may help with the back issues.

753
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 05, 2019, 05:44:47 am »
Thanks for that. Makes sense.

So as for lift to replace box squats as you mentioned, will try squats but it can't be full depth as I have long legs so depth will not be at parallel. If back squats hurt my back. What's another alternative?

EDIT: Couldn't go to gym, car problems.

But I was trying to practice the back squats at home and there is a certain depth I can reach pain free and the hips are tight because I didn't stretch the hips but beyond this point my pelvis from the point of the lower back rotates inwards and then I go to full depth and this cause slight pain in the lower back and especially when coming up also pains my back as my butt has rotate outwards before driving the hip forward.

But when I do squats at a depth I am comfortable before the butt rotates inwards (i think this is butt winking) I can't seem to keep my back straight from my upper back, to my thoracic spine to my lower back to the tail, there is always some amounts of inward curving at the lower back and my butt coming out a bit, that's me trying to keep my chest out and shoulders over my feet and minimizing the amount my hip travels back. When I reach the bottom then it becomes straight as the butt is starting rotate inwards and do the butt winking thing.

Image below was me practicing squat with stick on my upper back. the image on the right is my full depth I can go and you can see how my back is hyper extended and the pain comes if I go lower and then my butt rotates inwards and goes to a butt wink position.



But this is as low as I can go. This is not a problem with the box squats that I am aware of, maybe my back hyper-extend but I am not aware of it like the above images.

754
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 04, 2019, 04:38:25 pm »
Quote from: acole14 on February 03, 2019, 09:39:54 pm
Quote from: seifullaah73 on February 03, 2019, 09:34:28 am
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.

Mate, it doesn't sound like your back pain is progressing very well at all if you're having trouble with those exercises. How's your hamstring strength/flexibility? I'm banging on about it, but bad back pain will end you if you let it get really bad.

Also, my experience with box squats is that they are very heavy on your lower back. You are doing a ton of weight, and I remember too that you could really ramp them up compared to full squats, but that might not be the best thing for you right know. I'm probably too conservative, but I'd be dropping them for a few weeks. I don't know about whether just doing the exercise with a light weight and building up, as you've done, is the always the best way to physically prepare yourself for heavier reps. Your leg strength at lower levels might be fine to mask any weakness in other parts, and those weak parts might not get strengthened sufficiently. Something KB goblet squatting might be better to keep your torso fully straight and engaged. Progress on that and build in box squats from scratch. And I recommend SL DB deadlifts alternating the side you hold the weight, as well as all the rotational core stuff as always.

One other thing you could be doing (and you should be anyway) is some easy tempo sprinting. I always found that low back pain/discomfort would be ameliorated when doing a good volume of actual sprinting - maybe because it's recruiting your hamstrings and glutes in a different way. YMMV.

On a quick note, when I hurt my back usually in a couple days when I do some ball rolling on the muscle and stretches the pain subsides i.e. today the pain has reduced dramatically. So I decided to those same exercises, which I did on sunday which caused leg low back pain after stretching back and hips, the result was that the kettlebell swings and the standing vertical jump did not cause much pain if not any at all and same with tuck jumps with very minimal pain. The broad jump didn't really cause any pain on sunday but I was hesitant to put full effort. So the pain will be almost completely gone tomorrow ready to do the box squats, which will make the pain come back up again after the workout and last for a few days again and repeat, but I don't know what that means about the state of my back.

In regards to my hamstring flexibility, I can lay on my back and lift both legs individually 90 degrees and I stretch it grabbing my trouser sleeves and pull it close to me. So I think my hamstring flexibility is good.

I used to do single leg Romanian dead lifts using dumbbells in both hands, but I stopped because it was hurting my back. But then again I was doing it while balancing on one leg, I didn't know I could put the non working leg on the floor at the back.

In regards to tempo sprints, can you give me an example. Do you want me to do them every time I go to the gym.

I may also incorporate long walks when I get the opportunity.

Thanks



755
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 03, 2019, 09:34:28 am »
Date: 03/02/2019
Soreness: lower back
BW: 147.8lbs

Condition: It had been snowing this past week and since saturday, it had stopped but the track was still covered in snow even though it was sunny the whole day. Had to do plyometric session.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   glute bridges on the bench
   quad stretch on bench
   high knee hip holds x 20 seconds
   back stretch - front and back
   
Workout
   Kettlebell swings 2 x 10 - painful for lower back so would stop midway
 
   ME Ankle hops w/ minimal ground contact 3 x 10
   
   Tuck Jumps /w minimal ground contact 3 x 10
      - painful for lower back

   Broad Jumps 2 x 5 jumps
      - jumped as far but not max effort to avoid triggering by back pain
      - average of 2.23m

   Seated box jumps
      - 3 x 7 @35 inches

   Planks x 1 min

Cool down
   stretches
   walk back
   standing vertical jump - couldn't do it as my lower back pain prevented me

Comment
It was a bad session because I couldn't run but an alright plyometric session. Back pain is feeling better from Thursday.

756
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 01, 2019, 07:18:31 am »
Quote from: vag on February 01, 2019, 05:38:17 am
Wait , you are now repping 140kg box squats? When did that happen? That is amazing progress!!!  :headbang: :highfive: :ibsquatting:

Thanks  :highfive:

I just recently managed to rep out 3 sets of 5. I find these more easier than back squats as due to my long leg disadvantage I am weak in the hole but with this it's more comfortable.


757
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 31, 2019, 11:59:02 am »
Date: 31/01/2019
Soreness: lower back only at certain postures
BW: 148lbs

Condition: Icy cold outside, frosted windscreen but once I got to the gym, it was nice and warm because of the sun minus the cold wind. Missed out on jump squats.

Warm up
   ankle mobility
   calf stretches
   seated hamstring stretch
   quad stretch
   single leg hip thrusts on bench
   single leg high knee hip holds with supporting leg on balls of foot x 20 sec
   back stretch - front and back
   
Pre-workout treadmill run
   treadmill run 23km/h at 15% incline 20 seconds - with 2 moments of without holding runs for 1 seconds

Workout
   Box Squats
      - 1 x 4 @20kg
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 4,5,5 @140kg

   Calf raises on leg press machine
      - 3 x 20 @140kg - excluding weight of actual sled or the thing I push with my feet

   Romanian Deadlifts
      - 1 x 5 @20kg
      - 3 x 7 @50kg

   Walking neutral posture with weight belt
      - 2 laps with 20kg on belt - really targets your glutes, aim was for lower back

   Back extension
      - 1 x 5 @bw
      - 1 x 10 @holding 20kg plate with 30 second pause on last rep

   Cable twists
      - 1 x 10 each side @10kg
      - 1 x 10 each side @15kg

Cool down
   stretch
   walk back

Comment
It was a good session, the box squats were good because it was more of a struggle of leg strength and also the balance of when I try to get up. first rep was a mental problem that I failed on the 4th rep and I was sitting thinking shall i just drop it on the safety pin which was 1 inch away but I managed to gather the strength and finish that rep and rack it. After the workout low back pain mainly the erector spinae muscle was fatigued and sore. The calf raises was done on the leg press as barbell on back doesn't feel good with the calf raises, it's the way you unrack a barbell that can feel comfortable or painful on the lower back. The RDL was good, back was not sore when at the bottom but only when I try to drive hip forward, this makes my back hyper-extend so painful there. back extension painful but once you do it for a while the pain subsides. walk with weight belts felt it on the glutes and the cable twist was good.
 

758
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 29, 2019, 06:42:32 pm »
Quote from: adarqui on January 29, 2019, 03:00:01 pm
congrats on the PR man!! 150kg, strong. :ibsquatting:

Quote from: seifullaah73 on January 23, 2019, 07:58:11 am
Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

it's too risky imho. i've mentioned that a few times, i just don't think the risk-vs-reward ratio is worth it.

i fell out of favor with "REA squats" and "jump squats" a long time ago.

putting safety first (AELS), impact shock with a barbell on the back is def risky.

if you continue to do it, keep it safe (obviously).

but like acole said, having any back pains and performing jump squats might not be the best combo.

pc!

Thanks  :highfive:.

I try to keep safe by listening to my body, observing how my body reacts and how it changes e.g when I do squat jumps I try and maintain form and sometimes I see that sometimes I hyperextends to make it easier to jump but I make sure to avoid that.

The jump squats with the pause doesn't hurt my back at all as I only add 5kg plates, but the jump squats the reactive version i'm not so sure.

I will miss out the jump squats and see how my back feels from that.

759
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 29, 2019, 10:54:45 am »
Date: 29/01/2019
Soreness: low back pain only at certain postures, glutes a little
BW: 146.8lbs

Condition: It was cold outside, but warm inside the gym, not crowded so I could do my workout without any disruptions.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on bench
   hip thrusts using bench
   high knee hip holds single leg foot strap attached to cable @50kg for 15 seconds
   back stretch on bench

Pre workout treadmill run
   23 km/h @15% incline running for 20 seconds

Workout
   Jump Squats Counter movement - squat down, pause for a second then jump
      - 3 x 5 @ 30kg

   Box Squats
      - 1 x 5 @20kg - empty bar
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 5 @140kg
      - 1 x 1 @150kg  :personal-record:
      - 1 x 5 @140kg - I failed on the 4th rep because I had wide stance, left food was slipping and so I was off balance so I went back on the seat and did it again and finished 5th rep without difficulty. not much grip on my shoes, so will have to make sure to increase grip with the floor.

   Calf raises - barbel on shoulders
      - 1 x 5 @ 20kg empty bar
      - 1 x 0 @ 100kg - Bar on my shoulders was putting stress on my lower back and it was too painful to hold weight on my shoulders
   
   Calf raises while holding bar in front like top of deadlift but not enough grip

   Calf raises using cable where I attach a handle to both cables
      - 3 x 20 @140kg - 70kg from both cables weights

   Back extensions on bench at 40 degree
      - 1 x 5 @bw - painful for my lower back
      - 3 x 5 @60kg barbell - heavy and my lower back holding my hamstring back so will do back extensions light holding on top plate and then do reverse hyperextensions or RDL for hamstring work

   Cable twists
      - isometric holds while in lunge position for 10 seconds on each leg - 10kg
      - standing cable in and outs - stand 90 degrees to cable with arm straight in front and holding cable handle so tension on core to rotate towards cable then I bring hands towards chest and then out, both sides.
      - cable twists holding handle 90 degree to cable then you rotate it 180 degrees to the cable and bring back in front and then repeat 10 reps to work both side of core - 10kg

   Planks 2 min

Cool down
   stretch
   walk back

Comment
Good session, I felt comfortable with the 140kg a little struggle I just wanted to try and go for the 150kg and it went up nicely but would only manage 2 - 3 reps only. But after I couldn't hold weight on my shoulders as weight on lower back. But the counter movement squats jump where I squat down pause and jump up actually made the box squats a little less painful in the lower back than before, thanks acole for the advice.

760
Boxing / Re: Misc Boxing News
« on: January 27, 2019, 07:18:48 am »
Lopez is such a warrior and always brings it. But cannot keep up with Thurman in boxing skills.

761
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 23, 2019, 07:58:11 am »
Quote from: acole14 on January 23, 2019, 05:53:42 am
Quote from: seifullaah73 on January 23, 2019, 04:55:52 am
Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

Oh, a counter-movement jump doesn't have any rest phase. You're confusing the squat jump (lower-pause-jump) with the counter-movement jump (an SVJ, but sometimes done with no arm swing). Either way, most coaches/sources I've read would only prescribe ~20-30% max for jump squats. The movement still has to be fast. It might be why your back is sore!


Oh I see. 20-30% would be the bar only at 20kg as I weigh 65kg. I do two types of squats jumps. First one is I squat down with bar on my shoulders until i reach desired depth and instantly explode up and land in same squat depth position and immediately jump up again and repeat and second is like you described I squat and rest bar on the pin and loose tension of barbell on my shoulders but still keep contact and then with barbell still on my shoulders I explode up. I always treated jump squats like a thing I should try and do heavy without breaking form. But I guess it has to be light specifically. I should stick to my old plan of only adding on 5kg plates on the bar for both types as recommended by my coach or no.

Funny thing is I can't seem to find anyone on youtube doing counter movement jumps with barbell.

So I should be doing it without a pin and and do the two methods pause method where I pause at the bottom and then jump and then the dynamic method without pausing just bounce up and down.

Quote from: acole14 on January 23, 2019, 05:53:42 am

Quote from: seifullaah73 on January 23, 2019, 04:55:52 am
In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

Strengthening is the key. Strong, conditioned muscles that can comfortably handle the tension exerted on them don't get injured. This discussion is probably worthy of a post by itself, but stretching probably does very little to alleviate a new pain. Make sure you're doing some isometric holds, rotational core stuff as well as stretching it in your warmup. Back extensions are good, so keep them up. My warmups go for 20+mins nowadays - about 1min of that is stretching!

My warm ups usually take around 20 mins as well. I do planks. I will add cable twists as well for rotational core strength. I don't really have a core stretch during warm up. I can do back extension as a warm up as well.

Thanks

762
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 23, 2019, 04:55:52 am »
Quote from: acole14 on January 22, 2019, 11:03:58 pm
I would really watch the back pain on the squats there bud. Just because it warms up during the reps, doesn't mean there's not something going on. It may not fix itself by continuing to put more weight on the bar. Here's two good videos (1, 2) about some other exercises you could be doing to strengthen the lower back outside of squatting. Doing squat jumps with >50% BW is also way too much. I don't even think KF did that much when he was doing them.

Also, just the semi-regular reminder that you're not doing any sprints over 50m for many months now. Of course, I'm not sure what your plans are in terms of athletics - specifically, if you're just doing gym stuff now and not planning on running 100m.

Thanks for the advice. In regards to the jump squats I only do them at 30kg <50%, but the counter movement jump squats where I squat down and rest the bar on the pin and then just jump up and 10kg doesn't feel heavy. But I guess I should go down to under 50%.

In regards to the box squats, I have a scale where if the pain is unbearable I don't do it, but I can bear the pain and I am constantly having to deal with back pain but it's small, this just flares it up not in an injury type of way, but heavy squats is strangely not painful at all but will do those back stretches you mentioned.

I already back stretches warm up where I lie down on my back, lift one leg straight and rotate to the side while keeping my upper body facing upwards. then i lay facing down and basically a scorpion stretch, rotate lower body to one side and lift leg as far back.

763
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 22, 2019, 04:10:04 pm »
Date: 22/01/2019
Soreness: none
BW: n/a scale gone haywire saying 10st 0lbs

Condition: Alright condition.

Warm up
   Ankle mobility
   calf stretch
   lying hamstring stretch
   lunge quad stretch
   single leg glute bridges
   hamstring stretch on bench
   quad stretch on bench
   hip thrust single leg on bench
   high knee single leg holds w/ 50kg feet strap
   back stretch front and back

Pre-Workout
   treadmill runs 23km/h @15% incline

Workout
   Counter Movement Jump Squats
      - 3 x 5 @40kg

   Prayer Break

   Box Squats
      - 1 x 5 @bw
      - 1 x 4 @40kg
      - 1 x 3 @80kg - quite painful on my lower back to mid back
      - 3 x 7 @120kg - first rep is painful the rest of the reps was no pain whatsoever

   Single leg calf raises
      - 1 x 5 @bw
      - 3 x 10 @ 60kg

   Single leg bent reverse hyperextensions
      - 1 x 4 @bw
      - 1 x 5 @20kg
      - 2 x 7 @40kg
      - 1 x 10 @25kg

Cool down
   stretch
   walk back

Comment
Car always fuks all the time, car was fixed when I went to the gym, now belt has come off and now I have to order another belt, which I can only get online. Sucks. Workout was good. box squats at light weight is painful but heavy is not painful, even if I push my hips back as back as I can before sitting then no pain. Others were ok.
   
   

764
Boxing / Re: Misc Boxing News
« on: January 20, 2019, 02:27:30 pm »
Pacquiao vs Broner

Was a good fight, pacquiao using his old side to side and jumping in with his punches, but most of this hits are jump in fights and he looks away and lands and sometimes it misses but I don't really like those jump in punches and those awkward shots but they are effective. Round 7 and other round he almost dealt with broner but later on he decided to be cautious, broner is fast but not really accurate that wide stance and having the lead hand ahead makes it difficult for pacquiao to punch in. Broner sore af. He did not win at all. He's lucky some judges gave him 116 112.

Pacquiao did show his slowness in his punches sometimes but he still got that dynamic going in and going out.

Pacquia vs mayweather 2: boring as pacquiao is not able to time his punches and waits for his opponent to calm down but mayweather will move around a lot and just outbox him. Mayweather by UD.

765
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 19, 2019, 10:14:41 am »
Date: 19/01/2019
Soreness: hamstring a little, mid back little
BW: 145.2lbs

Condition: It was cold af, not much wind but very cold. 1 hour workout a lot can be done, warmed up from 11:30 to be 12:00pm. Workout from 12pm to 1pm, which is when gym closes.

Warm up
   20 min walk to gym
   Ankle mobility
   dynamic calf stretch
   hamstring stretch dynamic
   bss jumps bw with high knee in the air x 3
   hip thrusts single leg x 5 /w 5 sec pause
   single leg high knee hip holds x 15 sec /w 50kg cable foot strap
   back stretch front and back
   barbell only squats

Pre workout routine
   Treadmill 23km/h 15% incline - couldn't use it but I guess I don't have to do this during speed workouts only during gym work.

Gym warm-up
   A walk x 2 x 20m
   A skips x 2 x 20m
   A runs x 2 x 20m
   high knee drills x 1 x 30m

Workout
   10m heavy sled (45kg) sled runs x 2
   
   10m sled runs @15kg x 2

   10m sprints x 2

   30m sled sprints @15kg x 2

   30m sprints x 2

   50m sprints x 1

Cool down
   stretch
   30 min walk back

Comment
Cold as heck, but the workout session was good. The sled sprints are really effective but after when running without the load on the first run I stumbled at the start as I was too close to the ground but on the second run it got better was low and managed to maintain balance. The longer runs felt strong and felt fast when load is removed.

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