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yeah there is no way your broad jumps should be the same as mine. well the same as mine were three weeks ago. i shudder to think what they're at now.

Track:

Dynamic warmup, 400m jog, KB swings, glute stretches etc

3x30m, 3x60m

2x20m LRLR bounds

2x4 L bounds // 2x4 R bounds

2x5 DL bounds

Few SVJs (weak by this stage, ~30'')

BW: 76.5kgs

These workouts aren't really planned obviously. Just kind of doing what I feel like at the time, Avishek style, felt like short and fast today along with bounds so just did it. Felt weird bounding again but weren't too horrible. My right knee was feeling a little weird at certain times during this, doesn't feel like anything is structurally wrong, probably just a little inflammation (I'm much more aware of the inflammation sensation now). No big deal though atm, will keep an eye on it.

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Lately I've been taking extra time to recover during the week so it's been more like 1x gym and 1x track a week rather than 2x gym, 1x track, but as I get more adapted to this training again I should be able to do it as planned:

Gym (quads): 1' - Squat, 2'- BSS, other - TKEs, UB (one push, one pull per workout - push: dips, DB shoulder // pull: pullups, bicep curls)

Gym (P-chain): 1'- RDL, 2' - weighted back ext (decided not GHR - new one has become too irritating on knee), other - calf raises, UB (as above)

Track: what I've been doing, short sprints, tempo sprints, bounds

Mobility work every night (doing that already).

All subject to change of course. Will think up some arbitrary checkpoints for the main lifts (thinking get back to 2x BW squat, 1x5@100kgs with good form RDL, 1xBW front squat- yes I am that shit at it atm!) and then move into explosive phase (w/ more jumps) like I wrote up a while ago. I find this more relaxed approach less stressful and allows me to recover better. Just gotta stop getting stupid, avoidable injuries like tension headaches that set me back weeks!

Gym:

Foam roll warmup/activation

RDL: 1x5@40kgs, 1x5@60kgs, 2x5@80kgs

SL DB Calf raise: 1x20/leg@20kgs, 1x20/leg@25kgs

Back ext: 1x10@BW, 2x10@10kgs

UB/core: Seated bench machine, pullups, v-leg raises, ab pulldown (see tracker)

I think I've turned a corner with what seemed to be a piriformis issue (knock on wood). After a week or so of using some different SMR techniques and deep stretches, I've narrowed it down to a sore/inflamed muscle under my gluteus and feels like it's under my piriformis muscle. I think it could be the quadratus femoris (see below). Just feels really sore and tight compared to the right side. After working on it for a few days I've definitely got less/no pain in the area. Today was the first P-chain workout where it really didn't bother me too much.



I shamelessly ripped off LBSS's google docs progress tracker, will use that to really keep track of progress on the different lifts. I've been lazy in the past in terms of being consistent with exact weights and sets for accessory exercises like calf raises, RDL, pullups etc. Now I can keep track and make sure I'm consistently pushing up or maintaining a certain level on every exercise.

not gonna share the progress tracker?

Haha, sorry. Fixed.

Nice
I'm liking the progress tracker.

Thanks seifullaah, I recommend making one.

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Track:

Warmup

30m,60m,90m,120m, 90m, 60m (filmed, ~7.75sec), 30m

DL bounds: 3x5

SL bounds: 2xLRLRLR@30m

BW:76.5kgs

Not a bad session, I was feeling a little under the weather but decided just to push through, felt good afterwards. I'll put up the 60m vid later, my form is really breaking down when I get a bit tired, my endurance is pretty poor at the moment but doesn't really matter at this stage.

I'm tempted to say my glute pain issue is gone but I'm worried it'll come back with a vengeance if I do. No real problem with it today, could feel it there slightly during warmups but a few quick stretches seem to put it to sleep.

That's a great idea.
Can you show me how to make one like the way you did one for gym and one for track.

lol.

I knew you could do it seifullaah!

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Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x3@120kgs, 1x7@125kgs, 1x6@70kgs

BSS: 2x8/leg@30kgs

DB shoulder press: 2x8@30kgs

Seated row: 1x8@20kgs, 1x8@35kgs, 1x8@50kgs

TKEs: 3x10/leg@10kgs

BW: 76.5kgs

Still a bit weak from a little cold I've got, but 125kgs was OK for 7 reps.

Track:

Warmup

2x30m (4.0, 4.2), 1x60m (7.4), 2x100m (missed the first, 12.3)

DL bounds: 3x5

SL bounds: LRLRLR - 2x30m

BW: 76.2kgs (lost a bit of weight recently)

I hand-timed all of these with a stopwatch so they're probably a bit out. Really annoyed I missed the first 100m, it felt way faster and stronger than the second one. I was struggling to the line in the second one but still ran an OK time.