Adarq.org

I am feeling much better of my bad SVJ's measurement, but it's not really that bad then I guess. But I can't reach the rim at 23 inches as I am not tall. But a good start where everyone is almost at about the same.

I have decided to monitor my vert progress while doing sprint workouts, which currently my standing vertical jump is at 23 inches.

Date: 13/01/2019
Soreness: none
BW: 65.4kg

Condition: Cold and really windy, shed was locked so no access to sled weights.

Warm up
   ankle mobility
   calf stretch dynamic
   hamstring stretch - dynamic - seated and swinging legs
   quad stretch walking
   single leg hip thrusts
   high knee hip holds single leg @50kg standing
   back stretch

Pre-workout
   treadmill run - 15% incline @23km/h holding with sporadic letting go of the handle.

Track Warm-up
   A walk x 2
   A skip x 2
   A Run x 2
   
Workout
   10m Sprint Starts x 3

   30m Acceleration sprints x 3

   50m Sprints x 2

   Sprint starts 1st step for distance x 2

   Planks x 3 min

   Seated arm swings 1 x 10 @4kg dumbbells in each hand
   Seated arm swings 1 x 20 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the wind made it difficult especially the 50m sprint, the wind was really powerful. Strong but would have liked it more quicker explosive drive out of the start but runs were strong despite the wind.

Date: 08/01/2019
Soreness: shoulders, nothing else (sitting)
BW: 65.6kg

Condition: It was sunny but cold as well, but inside the gym, wind is cancelled out so all you can feel is the heat from the sun, which is was a little bit more than my liking. Workout lasted 2 1/2 hours.

Warm up
   Ankle mobility
   ankle stretch
   hamstring stretch seated
   quad stretch on bench
   hip thrust on bench
   lying hamstring stretch
   lying single leg glute bridge
   high knee hip holds single leg @50kg x 20 seconds
   back stretch front and back
   
Pre-workout treadmill run
   23km/h run at 15% incline holding on to support for 30 seconds or so
      - Hopefully get my stride frequency fast enough that I can do it without holding

Workout
   Counter movement Jump Squats
      - 2 x 5 @40kg
      - 1 x 5 @30kg

   Box Squats
      - 1 x 5 @60kg
      - 3 x 7 @100kg

   Prayer Break

   Bulgarian Split Squats
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 1 x 1 each leg @40kg dumbbells in each hand
   
   Single leg calf raises on edge of 4-5 inch plate
      - 1 x 5 @bw each leg
      - 3 x 7 @50kg each leg

   Single bent leg hyper-extensions
      - 1 x 5 each leg @15kg
      - 3 x 7 each leg @35kg

   Shoulder press front and side
      - 2 x 7 @15kg dumbbells

   Planks
      - 1 x 1-2 min @15kg weight on back

Cool down
   stretch
   walk back

Comment
It was a good session, the box squat on bench does not work because of the sponge, so I place weight plate on it, which is about 2-3 inches thick. My low back does hurt when I do it, but it's not a type of pain that I have to stop and avoid but rather my back is under stress but not a dangerous stress. I squeeze my abs for dear life when squatting so pain has gone down and I minimize sitting to back to put my low back in danger but like a normal squat sitting on a chair. I stand with my legs on each side of the bench to get that good width and then sit back, sit lean back and then lean forward and squat up, after the squats back feels good. I also decided to add a 1 rep BSS so as not to lose strength in that type of movement. The rest of the workout was good too, same as normal.

Date: 03/01/2019
Soreness: inner thigh which got pinched by the weights on the weight belt, lower back is ok.
BW: 65.6kg

Condition: It was nice to take a week and a bit rest from the sickness, negligible amount of chest congestion. So I took it light to start new phase.

Warm up
   ankle mobility
   ankle stretch
   hamstring stretch
   single leg glute bridges
   seated hamstring stretch
   bench hip thrusts
   high knee hip holds x 20 sec each leg @50kg
   back stretch - front and back

   Treadmill sprint at 23km/h at 15% incline - very difficult to do without holding so did a 20 seconds holding the front railing.

Workout
   Counter movement jump squats off a pin
      - 3 x 5 @30kg
   
   Box Squats - 2 1/2 inch plate on top of a bench - sat on that
      - 1 x 3 @30kg
      - 1 x 5 @60kg
      - 3 x 3 @100kg - a little painful on the lowerback (3-4/10) not injury type of pain but just the pain my body is trying to adapt as my lower back is already weak and gets the pain from time to time so this pain was the same but I hope to adjust to it.

   Single leg calf raises
      - 1 x 5 each leg
      - 2 x 7 each leg @50kg
      - 1 x 10 each leg @30kg

   Single leg bent reverse hyper extension
      - 1 x 3 @40kg - too heavy
      - 2 x 7 @35kg - just right

   Planks /w 15kg weight back on my back x 1 x 2-3 minute

Cool down
   stretch
   walk back

Comment
It was a good session, the box squats felt good, will first try and get my back strong enough and my core before progressing up a weight. The rest was normal.
Treadmill difficult without hands so will have to gradually do it without hands for a certain amount of time before holding onto the support in front.
   

SMH!
<a href="http://www.youtube.com/watch?v=Nq7wzBOAMtA" target="_blank">http://www.youtube.com/watch?v=Nq7wzBOAMtA</a>

Date: 18/12/2018
Soreness: n/a
BW: 10st 1lbs

Condition: I was feeling better, but I had a chesty cough filled with mucus, so I had to take care of fatigue but energy was there a bit. It was cold outside and windy. Winter is in full motion.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch - lying and seated
   single leg hip thrusts
   single leg glute bridges
   quad stretch - forgot
   High knee hip holds with foot strap /w 50kg load - more difficult than thigh strap
   back stretch - front and back
   
   Treadmill sprints 18kmh at 15% incline - difficult because of the incline - few seconds

Workout
   Jump Squats on bench
      - 3 x 5 @35kg

   Bulgarian Split Squats
      - 1 x 4 each leg @bw
      - 1 x 3 each leg @20kg dumbbells in each hand
      - 3 x 1 each leg @40kg dumbbells in each hand - more comfortable and easy

   Single leg calf raises
      - 3 x 5 each leg @40kg

   Prayer Break

   Single leg bent reverse hyper extensions
      - 3 x 5 @35kg /w foot strap at cable machine

   Bench Press
      - 1 x 5 @20kg bar
      - 3 x 5 @40kg - comfortable easy

Cool down
   stretch
   walk back

Comment
I was not suffering from any cold or flu so in that respect i was feeling better, but my chest was still congested and have chesty coughs from time to time. Bulgarian split squats was comfortably less harder than last week. hyper extension progressed another struggle but comfortable. Good workout session despite cough.