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Why don't you go with low bar squats? It's a big difference in terms of blood restriction in that area in the high bar vs low bar variation for ME.

Try it out!

Sure, I definitely will look to mix things upalittle in terms of legwork so LBBS and FS (as well as more BSS/GHR etc.) will probably come into play.

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Haven't trained this week, except for stretching/foam rolling at night. Also been practising pistol squats just for fun. I can do them all day on my left but I really struggle on my right. Either I lose balance and fall backwards, or just can't get low enough. Not surprising though really.

I feel pretty much normal but I won't know if this headache thing is gone until I do a good session. Will probably try on Monday and see how it goes.

i really should change my sn. 

Decided I felt OK enough to try and do a track session yesterday. I made sure I fully stretched every neck and shoulder muscle properly beforehand and hydrated and fueled up properly.  Overall it went well, no real issues with headaches this time. I've been stretching and rolling the tight parts in my neck and back every night and I think it's helping.

Track:

Warmup (400m jog, dynamic warmup exercises, stretch)

Pogos: 3x10

DL height bounds (Powerjumper): 2x4

DL height bounds (normal): 2x4

3x50m, 3x120m

Couple of submax RVJs

The only issues I got was the usual piriformis pain on my left side, but it was much less than I expected given what I did and the layoff I've had. I know what's causing it now and working on that should see it decrease over time as I raise my sprint training volume.

Will try and do a light gym session this week but nothing crazy. I'm not gonna just assume I'm good for lifting again because it could trigger more headaches if I'm still susceptible. Gonna start working on front squats and BSS in lieu of back squat for two weeks. I'm thinking that I could do something like:

Tues: front squat, BSS, UB, core

Thurs: GHR, calves, UB, core

Sat: track, similar stuff to yesterday

All very light/low intensity, like a GPP phase again. My front squat technique is gonna suck so that'll take a bit of work. See how that goes, then phase back squat back in. Try and get to 2x BW again (no head explosion this time) and then go from there. Keep testing SVJ to see where I'm at.

Gym (yesterday):

Foam roll warmup/activation

TKEs

Squat: messed around with empty bar and 60kgs in different styles, HB, LB, FS. I find LB fairly straightforward and not too much harder than HB. But I can barely get 60kgs off the rack with FS. Need more practice with holding the bar properly. My wrists just aren't flexible enough atm. On the plus side I didn't get any headaches.

Back ext

Random UB

BW: 76kgs

absolutely, you might just be able to operate at the same level of intensity or volume as normal. just make sure you get plenty of protein and some complex carbohydrates during the break fast. and lots of fluids.

there's actually a good amount of research on athletes fasting for ramadan. lots of papers here: http://www.ncbi.nlm.nih.gov/pubmed/?term=ramadan+exercise+training.

absolutely, you might just be able to operate at the same level of intensity or volume as normal. just make sure you get plenty of protein and some complex carbohydrates during the break fast. and lots of fluids.

there's actually a good amount of research on athletes fasting for ramadan. lots of papers here: http://www.ncbi.nlm.nih.gov/pubmed/?term=ramadan+exercise+training.

Thanks for the advice.
 

Quote from: seifullaah73 on June 20, 2013, 07:11:41 am

Hi

the month of fasting is approaching and would like to know can i still do my track training session's, which would be 6:30 to 8:00 pm and the time to break fast would be at 9:25. Same with gym work, which i do at 10:30am to 12:30pm. As in morning to evening i am not as busy as compared to after sunset it gets hectic.

pc

Have you ran a meet yet?  The only bad thing (training-wise) about Islamic fasting is the prohibition on water.   Ideally you can make a compromise with god and drink water but fast an extra hour without food or something.... If so you can train pretty close to peak performance and might even improve body composition.   If not then the one thing you really have to cut back on is training outdoors in the heat of the day.    This is downright dangerous without water and you just shouldn't try.    It seems your plan makes sense because you can do a lower intensity gym session in the morning and time your outdoor track workout so you can drink soon after.... Maybe move your track workout back a bit so you can drink right after.

my gym and outdoor session are on different days, gym is on fridays and sunday and track workout is on tuesday and thursday.
I haven't run a meet yet, they ran during the easter holiday when i was back home.
The track session is a club track session which they have fixed 6:30 to 8:00pm maybe i should continue to do some sprint workout's till 8:30 so walking home 30mins i will arrive at 9:00 then have a 1 hour window to consume some fluids, some monohydrate, complex carbo hydrates, milk and so on.
as for gym i can do it normally then after do what lbss suggested.

Gym:

Foam roll warmup/activation

GHR: 2x8-10@BW --> not good, this thing has been getting a workout and the knee rests are all loose, really uncomfortable on my knees

Back ext: 1x8@BW, 1x8@10kgs, 1x8@16kgs

SL DB Calf raises: 1x20/leg@15kgs,1x20/leg@20kgs

Dips: 3x6

Other UB stuff

BW: 76kgs

Kept it light and easy today cos I wanna be fresh for Saturday's track. Gonna try and measure a few things (max broad jump, SVJ, maybe 40yd).