Adarq.org

Lol. My advice is to read the first four chapters in full. They're all about his philosophy and key principles of mobility (midline stabilisation, torque etc). After that he goes through specific movements and this is where you can just skip through to the relevant movements to your training if you want. The rest of the book is dedicated to corrective mobility stuff, definitely read chapter seven but after that you could again just read the relevant sections depending on what you're interested in. It's a great read.

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x3@60kgs (front), 1x6@100kgs, 1x5@130kgs, 1x6@100kgs

BSS: 1x8/leg@50kgs, 1x8@45kgs

SL TKEs: 1x15/leg@20, 1x15/leg@25, 1x10/leg@30

UB (see prog tracker)

BW: 76.2kgs

Looks like I'm getting stuck at 130kgs x 6. Stopped at 5 reps today rather than force a dodgy 6th, but the form was better compared to last week. Couldn't do two sets of BSS at 50kgs but it's still an increase over last week so that's OK.

Sounds like a mobility issue I had early last year. You probably have tight hip flexors, and since it's bilateral, your attempts to squat deep are probably aggravating them. You need to rest from squatting for a few sessions and try really stretching them out for 2 mins per side 2-3x a day. Also do deep squat sits and use your arms to push your knees out and hold for a couple of minutes 2-3x. Get a hard ball like a cricket ball or lacrosse ball, a foam roller doesn't really target the hips that well. Really dig into the tight areas with it for a few minutes each side. You can ice if you want but only for a couple of days if it's really painful, the true remedy is long-term stretching/deep tissue work.

Gym:

Foam roll warmup/activation

3 SVJs

Squat: 1x6@60kgs, 1x5@100kgs, 120kgs x 1, 130kgs x 1, 2x2@130kgs, 1x6@100kgs, 1x6@60kgs

BW: 76.5kgs

Very random session. Decided against track because I had major DOMS in all of p-chain from Friday still, plus it was wet. Went to the gym but it was a lot busier than normal, the spot I usually do SVJs was being used so just did a few submax ones in the stretching area. THen just played around with squats doing some singles and doubles of the weight I struggled with last week.

Gym:

Foam roll warmup/activation

RDL: 1x5@50kgs, 1x5@80kgs, 1x2@110kgs (grip fail), 1x5@110kgs

Back ext: 1x10@BW, 2x10@20kgs

SL KB calf: 2x20/leg@28kgs

SL ham curl: 2x15/leg@15kgs

UB, core (see prog tracker)

BW: 76.2kgs

Good workout, RDLs felt more hip-driven with better form this week.

Quote from: acole14 on August 05, 2013, 10:03:06 pm

Quote from: seifullaah73 on August 01, 2013, 08:51:45 pm

Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running 

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

Yes, winter is the off-season lol. Forget that approach. Focusing your energy and time on full squats will help you improve your full squat.

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Well if you really improved that much then the training can't be that bad. How was it timed? Proper time trial conditions in training or just you counting in your head again? But if you think you should be doing other things then take accountability for your training. Get to training early and do some start work or short sprints before your longer stuff.

TBH, I thought you were in your off-season! Can't believe you have been training through the summer and not been competing. What's the point? You've got to try to compete to get the best gauge of your abilities. Competition creates an atmosphere that will push you to perform your best (provided you're ready and prepared).

Your next few months should be totally devoted to addressing your strength, with occasional GPP activities like hill sprints, stair climbs, other sports etc. Your training should revolve around getting those numbers up and nothing else. I think sprinting qualities can be re-trained relatively quickly to an acceptable level, but strength takes a while to train.

For upper body try to utilise the compound movements primarily, for example:

Day 1 - Bench press 3x6, dips 3 sets to failure (chest, triceps)

Day 2 - Overhead or military press 3x8, bent-over rows or pullups 3x8 (shoulders, lats, biceps)

Keep it simple and progress. Remember you're not training to be a bodybuilder but you do need a decent level of upper body strength.

Those are some beautiful squats man. The only tiny defect I can see is, and it's nitpicking, is that for a highbar squat you want your elbows under the bar. Not that it affects your form in any way but that's kinda incongruous to have the elbows pointed back. Perhaps you're using a thumbs behind grip as per lowbar?  Great work.

Thanks mate! Haha I knew someone would point that out. I didn't even realise I was holding them that high. It's scary what you don't know you're doing until you film. Kelly Starrett says that the elbows high fault is either poor shoulder/thoracic mobility, or just mistakenly holding them high to increase upper back tension. I'd hope that I'd be the latter but I'll keep an eye on it.

Gym:

Foam roll warmup/activation

RDL: 1x5@60kgs, 1x5@90kgs, 1x5@110kgs

Back ext: 1x10@BW, 2x10@20kgs

SL KB calf: 1x20/leg@28kgs, 1x18(L),15(R)@28kgs --> right leg weakness showing up again

SL ham machine: 2x10/leg@15kgs

UB, core (see prog tracker)

BW: 76.5kgs

Felt a little bit of back contribution in the 110kg RDLs. Might keep the weight the same next week. I'm keeping the reps low on this and the back ext to minimise lower back fatigue.