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Messages - seifullaah73

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886
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 14, 2018, 10:26:48 am »
Date: 14/08/2018
Soreness: low back
BW: 9st 12lbs
Condition: It was cool outside but it was hot inside the gym and the fans were not helping. It was a dry sort of heat.

Warm up
   ankle mobility
   calf stretch
   lying hamstring stretch
   quad stretch 2 variations
   glute bridge on bench
   hip holds with cable at 15kg x 20 secs

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @22.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
      - 3 x 20,15,20 @170kg

   Back Extensions @45 degrees
     - 1 x 7 @bw
     - 3 x 7 @60kg barbell

   Shoulder front and side press superset
     - 1 x 10 each side @10kg dumbbells

   Tricep dips
     - 1 x 10 @bw

Cool down
   stretch
   walk back

Comment
It was a good session, the 50kg dumbbell was no doubt heavy but was able to do the workout each leg and rest between legs. Spend a few weeks on this weight till my body gets used to it and it feels comfortable like 40kg. The jump squats was ok, the back extension I used a barbell and I keep my arms straight with barbell hanging off the end of it and just lift my upperbody up. Did leg press calf raise as doing it with barbell puts pressure on my lower back. Then did some upperbody work. slowly by slowly getting off the post workout supplement whey protein shake.

887
800m+ Running and/or Conditioning / Re: Ingebrigtsen Brothers
« on: August 13, 2018, 09:19:08 am »
was watching the 1500m, great performance by the young ingebritsen sibling. I also love how they are sticking together and they are just cruising to the front in a calculated manner and then they just start picking up the pace in the last lap, they also worked together to help the younger one.

great performance.

888
400m Sprinting or Shorter / Re: Sprinter Training
« on: August 12, 2018, 09:41:07 am »
I was looking into sprinting technique as I always do when I am not doing anything  :ninja: and what caught my attention was the lean.

When accelerating out of the blocks as always you are leaning but what I want to know is that do you lean at the hips when accelerating out of the blocks during the drive phase so a forced lean at the hip to go faster or let the lean be natural and not at the hips.

889
400m Sprinting or Shorter / Re: Sprint Videos
« on: August 11, 2018, 11:40:00 am »
Ramil guliyev bringing on the heat and a big threat for world championships as he wins the 200m finals in the european championships.

<a href="http://www.youtube.com/watch?v=eXuSb721LiI" target="_blank">http://www.youtube.com/watch?v=eXuSb721LiI</a>

890
Boxing / Re: Gennady Golovkin vs Saul Canelo Alvarez
« on: August 11, 2018, 10:48:55 am »
I always felt that ggg who was a monster at middleweight would withstand canelo's ultimate power shots and he did and I just came across this article which showed this and you can see how ggg is not even affected by it. Just incredible. So canelo saw this and though 'wtf' and started back pedalling.

http://www.sportbible.com/boxing/news-boxing-remembering-when-ggg-walked-through-a-canelo-bomb-20180728

891
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 11, 2018, 10:20:02 am »
Date: 11/08/2018
Soreness: low back slightly
BW: 63kg
Condition: It was a nice sunny day and warm, but I have allergies and was causing problems with my breathing and sneezing a lot. But conditions were good for running.

Warm up
   walk to track
   ankle mobility
   calf mobility stretch
   hamstring leg swing stretches
   single leg glute bridges
   quad stretches
   lunge quad stretch
   hip holds @15kg 20 secs
   bodyweight back extensions

Track Warm up
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drill x 20m
   fast high knee drill for 10m

Track Workout
   10m sprint starts x 2
   push up sprint start x 2 x 10m
   50m sprint starts x 3

Gym Workout
   sprint arm swings 5kg dumbbell 2 x 20
   decline sit ups 3 x 10 @25kg plate, 22kg plate x 2
   back extension 45 degree holds /w 20kg plate x 2 x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, the runs felt ok compared to the last 20m which felt even better. The isometric back extension holds is difficult especially when you reach 40 secs onwards your core shuts down back shuts down and your body is shaking trying hard to get to 60 seconds and your body slowly going lower and lower. Good workout. hayfever causing heavy chest affected the recovery a little. I plan to incorporate 30m sled runs hopefuly next workout.

892
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 09, 2018, 07:17:33 pm »
Quote from: adarqui on August 09, 2018, 01:21:34 pm
Quote from: seifullaah73 on August 09, 2018, 10:43:25 am
Man that must have been a crazy experience, there are some seriously twisted people out there. My condolences to him and his family.

yea man :/

thanks alot! much appreciated. yea he should be back into town today, but not going to see him at work until maybe next week. going to be rough :/



Quote
How are you feeling now?

decent. still some remnants of the cold left, but nothing major. on the upswing!



Quote

Also check out misc boxing news thread, great fight between kovalev and alvarez.

ya i've had your post up for days now, been meaning to catch the replay of it/find it online, but keep getting side tracked. I haven't read your secret recap because as you made it sound like a great fight so, would rather watch it first!

maybe i'll watch it tonight or tomorrow night.

peace!!

I also posted a link to the video too on the same thread. def watch before reading.
If it's a good fight I post a link to the video of the full fight.

893
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 09, 2018, 11:27:48 am »
Date: 09/08/2018
Soreness: back a little, glutes
BW: 60kg (was shocked when it read 57kg but saw that scale was acting up, 9kg was at 7.4kg then later on measuring 10kg was at 9.4kg so I remeasured and it was 60kg with 1kg shoes on.

Condition: It was raining but inside the gym it was a little hot but more humid and felt suffocated a little and at times slightly light headed.

Warm up
   Ankle mobility
   calf stretch for mobility
   hamstring stretch
   quad stretch x 2 variations
   bench hip thrusts
   hip holds @15kg cable attachment x 20 sec each leg
   back stretch for mobility

Workout
   Counter movement jumps
     - 3 x 5 @ 40kg, 30kg, 25kg

   Explosive Reverse Lunges
     - 1 x 5 each leg @bw
     - 1 x 3 each leg @15kg dumbbells in each hand
     - 3 x 7 each leg @30kg dumbbells in each hand

   45 degree back extensions with bent over row super set
     - 1 x 5 @bw
     - 1 x 3 @20kg empty barbell
     - 2 x 7 @50kg barbell
     - 1 x 7 @60kg barbell w/o rows just straight arm

   Partial squats with calf raise superset
     - 3 x 7 @60kg

   shoulder front press and side press superset
     - 2 x 10 each side @10kg dumbbells in each hand

Cool down
   stretch
   walk back

Comment
It was a good session, I had to go light on the partial squats + calf raise to learn how to lean when squatting as it's something I only get right through experimenting before going heavy and because of my bad back I don't want to irritate it. reverse lunges was good.

894
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 09, 2018, 10:43:25 am »
Man that must have been a crazy experience, there are some seriously twisted people out there. My condolences to him and his family. How are you feeling now?
 
Also check out misc boxing news thread, great fight between kovalev and alvarez.

895
Boxing / Re: Misc Boxing News
« on: August 06, 2018, 01:07:21 pm »
Devon alexander vs andre berto, slow and a little boring. alexander was the more quicker and effective fighter but soo much holding and struggling. Berto managed to get some late rounds but not all and yet two judges somehow had berto winning 8 rounds to 4 lol.

https://www.dailymotion.com/video/x6rhbxp

OMG Kovalev vs Eleider alvarez what a great fight such great exchanges. Must watch.
https://www.ok.ru/video/809927969472
Spoiler below (only read once you have watched)
Elieder vs alvarez was a great fight, elieder seemed to have the better boxing skills and also looked clean with his jabs, but kovalev's punches just painful everytime, alvarez won first two rounds and then kovalev doing damage and alvarez does not have that much of a good defence so when he was in danger kovalev would just hunt him down and alvarez had no defence to stop, rounds were a little close towards the end, I was starting to lose interest until last round, alvarez starting to get control and then BAM that right hand that knocks kovalev down and then has the upper hand again KAPOW, kovalev is down and dazed but manages to get up and then final blow by alvarez to knock kovalev and win by TKO awesome fight mainly because of the fact that an underdog did that much damage and I feel beat kovalev more convincingly no controversy there. GREAT JOB ALVAREZ

Also alvarez only punches with his two main knuckles because of some injury and im guessing its the first two finger knuckles and yet does this to kovalev, he is tall and rangy and a great boxer and has power, good things await this guy.



896
Mixed Martial Arts / Re: Misc MMA News
« on: August 04, 2018, 02:41:43 pm »
It seems khabib may just get his desire on facing conor mcgregor.

https://www.msn.com/en-gb/sport/more-sports/conor-mcgregor-to-make-long-awaited-ufc-return-after-two-years-away-vs-khabib-nurmagomedov-on-october-6/ar-BBLt8PW?li=BBoPWjQ

<a href="http://www.youtube.com/watch?v=95QxiOkP5B4" target="_blank">http://www.youtube.com/watch?v=95QxiOkP5B4</a>

897
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 30, 2018, 03:52:39 pm »
Quote from: LBSS on July 30, 2018, 11:44:35 am
what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.

898
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 30, 2018, 09:34:17 am »
Quote from: acole14 on July 30, 2018, 08:50:24 am
Quote from: seifullaah73 on July 30, 2018, 07:56:07 am
Quote from: LBSS on July 30, 2018, 05:40:44 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.

Agree with everything you said. Nervous measuring up to runners is true. I hope to eventually get out of this mindset. I will ask to sign up to local meets. But I do well on my own then with groups (introvert)

899
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 30, 2018, 08:03:27 am »
Quote from: Coges on July 30, 2018, 12:21:51 am
Quote from: adarqui on July 30, 2018, 12:03:30 am
Quote from: Coges on July 29, 2018, 07:31:40 pm
Quote from: adarqui on July 28, 2018, 10:15:31 pm
damn i just noticed one of my runner friends shit themself during a race.. and still finished top3.

old photo...

wow.

LMAO.

damn.

Isn't this just a rite of passage for runners  :D

is it? never happened to me. i'd sh*t on the side of the road I think. :/

running with poop dripping down my leg etc, sounds like a nightmare. I'd rather just pull over, do like Zane Robertson in the Vice video, shoot it out, then get back to running. I guess their could be some slight residual poop tho.

Haha. Having been to a few half and full marathons plus some ironman events I can tell you it's more frequent that you'd want to think. I don't think it's always intentional though. Imagine you're 4 hours and 10 gels into a half ironman and it hits haha

That would be a nightmare. I would drop out and find the nearest rest room. lol. Answer the call of nature in a cubicle or portaloo.  :ninja:

900
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: July 30, 2018, 07:56:07 am »
Quote from: LBSS on July 30, 2018, 05:40:44 am
when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

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