Adarq.org

Date: 17/09/2019
Soreness: quads a little

Condition: A lot of conflicting incidents occurred today, starting off with the slightly cold morning at 11am but at the same time the sun was really blazing I could feel the concentrated rays while at the same time feel the morning cold wind. Second was that during the workout I get thirsty, which I drink water but after being full with water and I start a workout my throat and mouth goes soo dry and drinking any more water would not feel good, so I just rinse my mouth with little water and drink it even though i'm not thirsty. Finished at 2:30pm. Back a little sore from back extensions, which was maintained due to the ab roller, like a tight point in my back, which tightens further if I was to lean over and touch my toes and bend at the back.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch on edge of bench
   sitting single leg hamstring stretch
   single and double leg glute bridges
   high knee holds with cable strap to thigh @60kg x 20 seconds each leg
   back stretch

Workout
   BSS Jumps
      - 1 x 3 each leg
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 2 x 5 each leg @15kg dumbbells in each hand 
      - Note: Had to make sure I was not jumping backwards on to my support leg or using my arms.

   BSS with elevated front leg
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @15kg dumbbells in each hand
      - 2 x 7 each leg @30kg dunbbells in each hand
      - Walking lunges 1 x 14 steps @30kg dumbbells in each hand
   
   Single leg calf raise on edge of weight plate
      - 1 x 5 each leg @bw
      - 2 x 10 each leg @50kg

   Single leg stiff deadlifts
      - 1 x 3 each leg @50kg
      - 2 x 5 each leg @70kg - could have done more, will do 7 next week
      also with the bruise on my left leg shin, I had to keep the bar from touching my shin as I lifted it up.
   
   Power cleans
      - 1 x 3 @20kg
      - 1 x 5 @50kg 
      - phone always shuts off when it has 22% battery and you try to record . would have held it if I squatted a little to hold the weight in place but aim was just to get it up and catch the bar.

   Bench Press
      - 1 x 5 @20kg
      - 2 x 8 @40kg

   Bent over rows
      - 1 x 5 @20kg
      - 2 x 7 @50kg

   Kneeling cable crunches
      - 1 x 5 @30kg
      - 2 x 10 @65kg

   side crunches
      - 1 x 5 each side @25kg
      - 2 x 10 each side @50kg

Cool down
   stretch
   walk back

Comment
It was a good session. The BSS jumps were not that bad, wanted to skip 12.5kg as I felt good, nice and steady. tight point in back slightly got irritated but later disappeared. BSS was comfortable at 30kg not much difference from 27.5kg. Single leg deadlifts was easier then last one, but it's more easier starting from standing then sitting as I can activate my muscles when lowering the weight to the ground and then starting rep count when standing from there, left leg way easier than right leg. Bench press aim is to stick with a good weight and not to proceed to heavier weights.

Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 

Congratulations!

Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 

 

Date: 21/09/2019
Soreness: quads

Condition: Nice and very warm. Got to the gym at 11:15am. Managed to get a good workout. Also my work place is a few minutes drive to a track, the gym is a small basement but they also have this garage size gym for athletes which has bench, mat, barbell and weights and squat rack, all I need for a good workout for the coming weeks. Going to implement weighted vest workout soon maybe week after until I adjust to the working routine.

Warm up
   ankle mobility
   calf stretch
   calf walk stretch
   hamstring kick stretch
   quad walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   hip work on cable - being silly
   sprint arm swings @5kg dumbbells in each hand

Track warm up
   A walk x 20m
   A skip x 20m
   A run x 20m
   Alternating high knee drills x 20m
   slow straight leg bounds

   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Workout
   2 x 15m Hill sprints

   2 x 10m Sled runs @15kg load

   2 x 10m sprints

   2 x 30m sled sprints @10kg load

   2 x 30m sprints - quads were starting to be sore

   1 x 50m empty sled run slow and just jogging with form lol

Plyometrics
   4 x overhead shotput throw @7kg - furthest was 9.1m, 8.4m lowest

   4 x broad jumps - average distance was 2.5m

   Core work - twists, crunches and lower ab workout

   Box Jumps - using 1/4 squat and minimal knee bend jumps
      - 3 x 38"
      - 3 x 42"
      - 3 x 45"

Cool down
   stretch
   walk back

Comment
A good session, the rest on thursday seems to be enough for today's session to be really good and the runs felt fast and the hill has helped. I decided to do 23% for the 10m sled sprint and then reduced the load down to 15% for the 30m sprints, which feels better after. Plyos were good the broad jump is ok but the problem I have is that the first furthest jump I place a mark and when I try to beat it I can get close but I can't extend my leg in front to land further or i'm too scared too extend and land on my rear end. I'm probably not throwing the shot put probably as most of the measurement analysis tables I have seen are at 15m+. But a good session.

Quote from: seifullaah73 on September 17, 2019, 01:03:37 pm

Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 

 

Quote from: seifullaah73 on September 17, 2019, 01:03:37 pm

Also got accepted onto an apprenticeship as a technical engineer and start tomorrow, which is a life PR lol.

 

whaaat?? sick!

congrats man.

Thanks.
Finally get some money coming it, try and clear my debt and buy some required equipment for my training.

Also the track that is near my job, I can join the athletics club as the benefit is the same as a normal gym membership but I also can get a coach as my previous coach has gone of reach, don't know what happened to him, can't get a hold of him. Don't know if coach will be good or not but will not use him primarily for my speed session but maybe for endurance, but their club starts late, so will see if the coach can fit to my schedule.

Will post my journal later as it's getting late and not much time on laptop except on weekends.

But made another attempt at power cleans, comfortable weight but I still can't seem to get it right, still looks wrong.

Input appreciated
<a href="http://www.youtube.com/watch?v=DzC8Tv4gryc" target="_blank">http://www.youtube.com/watch?v=DzC8Tv4gryc</a>

Date: 29/09/2019
Soreness: none

Condition: It was raining earlier but slowed to a stop and the track was wet, so wasn't expecting good sprint start as my feet slips backwards. Decided on doing it on sunday to get more rest from the last gym session.

Warm up
   ankle rotations
   calf stretch
   walking calf stretch
   quad stretch
   walking quad stretch
   kicking hamstring walking stretch
   sitting single leg hamstring stretch
   single and double leg glute bridges
   step up to high knee with cable strap to feet @15kg, 30kg each leg x 5
   back stretch - double leg and single leg
   arm sprint swings @5kg dumbbells in each hand

 Track Warm up
   A walk x 20m
   A skip x 2 variations x 20m
   A run x 20m
   Alternating fast high knee drills x 20m
   Sprint starts
      - 1 step x 2
      - 2 steps x 2

Track Workout
   10m hill sprints x 2
   
   10m sled sprints @15kg load on sled x 2

   10m sprints x 2

   30m sled sprints @10kg load x 2

   30m sprints x 2

   50m sled sprints @5kg load x 1

   50m sprints x 1

Plyometrics
   Broad jumps x 3 @ 2.4m furthest : note ( When i tried to jump while falling forward grass was slippery so I kept slipping and getting low for the jumps after.

Gym
   single leg box jumps x 5 @28" box

   kneeling crunches x 10 @65kg

   bench lower body lifts x 10

Cool down
   stretch
   walk back

Comment
It was a good session the runs felt good with an extra days rest. The sled runs at 50m will prove beneficial for top speed with a low load. Wet track so the drive out the blocks (start line in my case) not good but the runs after were good. The plyometrics were good the broad jump were ok, did it on grass and grass was slippery, so the more my broad jumps involve falling forward the lower the distance as I slip backwards. But ok session. Also I did some practice power cleans again following the video by alan thrall teaches power clean to an average joe and was very good.

Tutorial video
https://www.youtube.com/watch?v=-PG2KtOz-0k

My video - looking better, need to fix the top part, which is not really important as I just need to get under it and that is success don't want to land it on my shoulder as I fear it may hurt my collar bone as my shoulders are small, but I can slowly after catching it roll it on to my shoulders on my finger tips, but hopefully after some time I can get used to it.

<a href="http://www.youtube.com/watch?v=rsy9xSv0Kuw" target="_blank">http://www.youtube.com/watch?v=rsy9xSv0Kuw</a>

Date: 03/10/2019
Soreness: none

Condition: Got to the gym at 5:30pm and finished at 7:15pm. Gym wasn't that crowded so I got to use the equpment I needed.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   bench quad stretch
   sitting on the floor single leg hamstring stretch
   single and double leg glute bridge
   isometric high knee 10 seconds @60kg weight via cable
   squat stretch
   back stretch

Workout
   Jump Squats
      - 1 x 4 @20kg
      - 3 x 5 @30kg

   Half Squats on to pin touch and go
      - 1 x 4 @30kg
      - 1 x 4 @60kg
      - 3 x 7 @100kg

   Calf raises
      - 3 x 15 @100kg

   45 degree back extension
      - 1 x 4 @40kg
      - 3 x 7 @70kg

   Power cleans
      - 1 x 5 @40kg
      - 2 x 5 @70kg - just a jump and shrug, not strong and powerful enough to catch the bar under

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 7 @35kg

   Behind the back barbel elbow lifts
      - 2 x 5 @60kg

   Kneeling crunches on cable machine
      - 1 x 5 @30kg
      - 2 x 12 @65kg

   Lying knee raises weighted
      - 2 x 10 @20kg

   oblique cable twists
      - 2 x 7 @30kg

Cool down
   stretch
   walk back

Comment
It was a good session, the power cleans have good effect on explosiveness and power even if I don't catch the bar from under, I want to minimize have to squat down just to catch it, I want to be able to bring the bar up to my shoulders. squats comfortable and ready to move on.