Adarq.org

Date: 29/08/2019
Soreness: sore quads makes my knees a little sore

Condition: It was warm, humid. Seem to be sweating a lot now a days. Got to the gym late so I had to do it quick.

Warm up
   ankle mobility
   calf stretch
   seated on bench hamstring stretch
   sitting on the floor single leg hamstring stretch
   quad stretch on edge of bench
   single leg glute bridges and double leg
   high knee hip holds with thigh cable strap @50kg x 20 seconds
   back stretch

Workout
   BSS Jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Seated Single leg Calf raises
      - 1 x 5 each leg @20kg
      - 1 x 4 each leg @60kg
      - 2 x 10 each leg @80kg

   Lying hamstring curls using cable
      - 1 x 5 each leg @10kg
      - 2 x 5 each leg @20kg

   Shoulder press w/ dumbbells front and back
      - 1 x 5 each side @8kg dumbbells in each hand
      - 1 x 2 each side @17.5kg dumbbells (difficult)
      - 1 x 5 each side @15kg dumbbells

   standing elbow back raises one hand
      - 1 x 5 each hand @15kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   kneeling cable crunches
      - 1 x 5 @25kg - too light
      - 2 x 10-12 @55kg

   lying knee raises with cable
      - 1 x 5 @10kg
      - 2 x 8 @20kg

   side bends with cable handle on top each side
      - 2 x 10 @40kg

   Other stuff such sprint arm swings

Cool down
   stretch
   walk back

Comment
Good session. Nice and strong. BSS jumps felt good and bouncy at bw. Others were ok. quad pain caused me to do hamstring curls. but that pain went after doing upper body work.

Date: 03/09/2019
Soreness: quads

Condition: Sun hitting really hard and it was very warm, but luckily not that warm inside. Got to the gym at 11:15am and finished at 2:15pm, with a prayer break between 1:30 and 1:50.

Warm up
   ankle mobility
   calf stretches
   seated hamstring stretches
   single leg sitting on the floor hamstring stretches
   single and double leg glute bridges
   high knee holds with cable thigh straps - 3 reps @20kg, 1 @40kg w/ 10 second hold
   back stretch

Workout
   BSS jumps
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @5kg dumbbells in each hand
      - 2 x 5 each leg @10kg dumbbells in each hand
   
   BSS with elevated front legs
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @27.5kg dumbbells in each hand

   Single leg calf raise on edge of 5 inch weight plate
      - 1 x 5 @bw
      - 2 x 8 @40kg weight on belt

   Single leg stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @40kg
      - 2 x 7 each leg @60kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 2 x 3 @47.5kg

   Bent over barbell rows
      - 2 x 8 @47.5kg

   Prayer break
 
   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @20kg

   Side bends with holding handle above
      - 1 x 5 @20kg
      - 2 x 10 @40kg

   Wood chops - I think the one I used to do is better for the obliques instead of high to low woodchops
      - 1 x 5 each side @30kg

Cool down
   stretch
   walk back

Comment
Nice and comfortable session. The BSS is still not at a comfortable easy level yet, so will see thursday and if it's the same then I will go on to do 27.5kg for the 3rd week. Rest was ok.

   

And when I become a famous athlete I will make a log/book out of it and sell it

Date: 07/09/2019
Soreness: quads and hamstring slightly

Condition: It was raining a little when I left my house but it stopped after I arrived thank goodness, but then the track was occupied for race for life for cancer research, which they will be occupying the track for 24 hrs. So did some plyo's in the gym, got some PB's too which was good. btw when I jump don't go to half squat, but rather quarter squat before jumping, a mental thing I think don't know if I went lower would I be able to jump higher. my thinking is that the amount of force I put into the ground the same force would be used in the upward motion, but other places I heard you let your legs loose when going down and then contract your muscle and jump as high as you can. hmm food for thought.

Warm up
   ankle mobility
   calf stretch walks
   calf stretch
   seated hamstring stretch
   single leg sitting hamstring stretch
   quad stretch
   swing leg hamstring stretch
   single and double leg glute bridge on the floor rather then using a box to place my foot on as it was used
   kettlebell lifts with my feet @16kg as usual x 5 each leg
   back stretch

Workout
   bigger steps then home so I got to jump off second foot - explosive step jumps
      - 2 x 5 reps of (explosive 1 steps)
      - 1 x 5 reps of (explosive 1 step off to explosive 2nd step, which is really not that explosive but just jump up as high as I can to the next step)

   ankle hops
      - for speed 2 x 10 (little and fast jumps as possible)
      - for height 2 x 10 (as high as I can go)

   tuck jumps
      - 2/3 x 10

   Box Jumps
      - 1 x 5 @26" box
      - 1 x 5 @33" box
      - 1 x 5 @38" box
      - 1 x 5 @43" box
      - 5 x 1-3 @45.5" box 

   Single leg box jumps
      - 1 x 3 each leg @10" box
      - 1 x 3 each leg @15" box
      - 1 x 3 each leg @20" box
      - 1 x 3 each leg @26" box
      - 2 x 7-8 each leg @31" box 

   Depth jumps off 31" box and jump as high as I can
      - 3 x 8

   Bench core work at incline 30 degrees (lay on incline bench hold on to head rest and using core lift lower body like knee raises above head)
      - 1 x 8 @bw comfortably easy
      - 1 x 6 @holding 3kg dumbbell between feet getting difficult

   Kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   Oblique cable rotations
      - 1 x 3 each side @10kg
      - 1 x 7 each side @30kg

   Wanted to record my box jumps, felt confident even though my legs a little tired, the box jumps wasn't that difficult when I did it, so recorded myself but as expected I could jump on it but was always off balance and wanted to keep going till I could stay up there but was interrupted by staff saying gym is closed, I stayed 10 mins past it's closing time but stayed as people doing race for life outside, so left.

Cool down
   stretch
   walk back

Comment
A good session, the 38" box jump was comfortable, with less than 90 degree knee bend to jump, attempted 43.5", which was good and comfortable. did take before I could get over my mental barrier and attempt it but once I saw how comfortable and not difficult it was, I was confident doing it over and over again. Last set I did 3 jumps. single leg box jumps, has improved as the 26" box was difficult to land and stay on with my left leg but now comfortable and I could even do it on 31" which was a PB and that was comfortable not too difficult but when I did a lot of times legs became tired and was at that stage where I was off balance after placing my landing my feet on it. Seems like the step jumps is also having it's effect as well as the BSS jumps.

Video of the Box Jumps - SVJ is still the same at 23"
<a href="http://www.youtube.com/watch?v=3aELBci6vF4" target="_blank">http://www.youtube.com/watch?v=3aELBci6vF4</a>

box jumps were nice!

Was looking at some jump technique videos of how to SVJ and how to box jumps and they all seem to squat a lot deeper then I do and I think that might be the reason why I am not able to bring my knees higher in my sprint and therefore my hip extension at a deep range at an explosive capacity maybe weak because I am not properly jumping, will plan on practicing jumping at home where I squat down with proper depth in squat and hip extension.

not sure. two completely different movements. i like your style of box jump better in regards to sprinting/jumping. it's more on the reactive/explosive side of the equation imho. deep preloading is fine but i like the quicker/shorter bursts.

deep box jumping technique would probably link more to the initial portion of the drive phase, than top speed. sounds like you're talking about knee drive during top speed tho?

as for getting knees up during top speed, to me that's addressed more so through drills and specific mobility exercises - like hurdle mobility etc. even a few millimeters of ROM improvement at the same turnover etc would potentially yield some big results, so it's not like one needs to make drastic mobility improvements.

good stuff!

Date: 10/09/2019
Soreness: none that sticks out

Condition: It was dull and a little cold outside but inside it was normal, but yet I was sweating a lot, after the BSS I had a lot of sweat, which I wiped off and then resting I was sweating some more lol, which I have noticed I am sweating a lot more, maybe I have put on a lot of weight and that is being sweat out but I just don't know cos I don't have a scale to measure. I also decided to slowly incorporate olympic lifts, since I do 2 sets I look for something to do on the 3rd set, so I decided to incorporate power hangs, where you lower weight to shin then you bring it up and jump; well... go on to my toes,  while at the same time using my upper quads to push the weight forward and up and then I shrug it as high as I can. not really smooth but I make sure to push the bar forward as soon as it comes up, but practice makes perfect, I will definitely record it for your guys opinion if I am doing it right or not.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch - on bench and single leg on the floor
   quad stretch on edge of bench
   single and double leg glute bridges off box
   high knee raises with cable thigh strap @25kg and @50kg holding for 20 seconds
   back stretch

Workout
   BSS jumps - since all benches were sat on and used I used pile of weight plates to place back leg until last set they all left and I could use it for last set
      - 1 x 5 @bw
      - 1 x 3 @5kg dumbbells in each hand
      - 2 x 5 @10kg dumbbells in each hand

   BSS with front leg elevated
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7,8 each leg @27.5kg dumbbells in each hand
      - 1 x 14 steps walking lunges @27.5kg dumbbells in each hand

   Seated Single leg calf raises
      - 1 x 5 each leg @20kg
      - 1 x 5 each leg @60kg
      - 2 x 10 each leg @90kg

   Single leg Stiff leg deadlifts
      - 1 x 3 each leg @20kg
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg

   Power cleans but without the catching the bar under it
      - 1 x 5 @70kg - got it to stomach height

   Standing shoulder press
      - 1 x 5 @20kg
      - 1 x 5 @30kg
      - 2 x 5 @35kg - last set I had to jump assist it for last 2 reps

   leaning over dumbbells flys
      - 1 x 5 @3kg dumbbells in each hand
      - 2 x 10 @6kg dumbbells in each hand

   kneeling cable crunches
      - 1 x 5 @25kg
      - 2 x 10 @60kg

   lying knee raises with cable attached to feet
      - 1 x 5 @10kg
      - 2 x 10 @25kg

   cable side crunches
      - 1 x 5 each side @25kg
      - 2 x 8 each side @50kg

Cool down
   stretch
   walk back

Comment
BSS getting a little comfortable so I am ready to move up next week, the jumps also getting easier so will progress that up to 12.5kg dumbbells. Stiff leg deadlifts is a new weight, which was same struggle as 5RM of my max deadlift and am excited to start incorporating power clean shrugs (don't know if there is a name for it) and will stick to it until the stiff leg deadlifts are comfortable, not planning to do snatches any time soon unless it's an empty bar or light weights as warm up. Shoulder is weak as I am only on 35kg shoulder press lol but anyways shoulder strength is not as important as speed, leg strength is where it's at. others were ok. building that power in the core, which is the thing, which drives my glutes, hips and hamstring.

Date: 12/09/2019

shoulders are weak as I find 17.5kg dumbbell shoulder press difficult in each hand.

i personally never liked two arm db overhead press - especially seated. though i love standing single arm overhead press & standing overhead barbell press. just can't "overarch" the back.

Date: 14/09/2019
Soreness: shins (slight scrape of shins when I missed the box jump when I lost concentration)

Condition: Very hot, sun blazing down really hard. Wanted to get to the gym earlier but lost 30 mins. Arrived 11:15 am and finished at 1:00pm.

Warm up
   ankle mobility
   calf stretch
   walk onto toes
   hamstring swing stretches
   quad walk stretches
   glute bridges single and double
   knee lifts with toes under 16kg kettlebell x 10 each leg
   back stretch
   sprint arms swings /w 5kg dumbbells in each hand then unloaded swings after

Track Warm up
   A walk x 15m
   A skip x 15m
   A run x 15m
   alternating high knee drills x 15m
   straight leg bounds slow paced x 15m
   mountain climbers x 20

Workout
   1 Step starts x 2 : distance covered was 1.7m from the start line not from the front foot, which is my normal amount

   2 Step starts x 2 : distance covered was 3.5m normal amount

   Sled Sprints 10m x 2 @15kg plate

   Unloaded Sprints 10m x 2

   30m sled sprints x 2 @ 15kg plate

   Unloaded 30m sprints x 2

   50m sprints

Plyos
   Overhead shot put throw (got the largest shot put) x 3
      - 8m
      - 8.3m
      - 8.9m

   Forward shot put throws x 3
      - 7.8m
      - 8m
      - 8.5m

   Box Jumps - used both depths slight knee bend and normal quarter deep squat
      - 33m x 5
      - 38m x 5
      - 43m x 5
      - 45.5m x 5 - comfortable both ways - one method I slipped my toes as I didn't bring knee's high enough as i normally did lack of concentration

Cool down
   stretch
   walk back home
      - hanging knee raises x 8
      - ab roll outs 2 x 10

Comment
It was hot, the warm ups felt good but the runs just felt average, the sled runs felt ok, but the unloaded runs didn't feel fast and I didn't feel the unloaded effect on the runs due to quads exhausted from Thursday probably not sure. Didn't have enough time so did core workout at home.