Adarq.org

Date: 16/11/2019
Soreness: quads, hamstring, glutes - entire upper leg was sore and fatigued

Condition: It was wet and cold, slippery track making it hard to explode out as hard as I want, which I can tell as when I run and am at drive phase I am running at a normal speed but then as soon as I become upright, I accelerate considerably faster, which means I didn't accelerate fast enough. Today was a speed band session. Speed bands are very unique compared to sled work, they had resistance to hip flexion but also over speed training for hip extension, which is exactly what you want for running. Elastic bands are cool, which mimic tendon elasticity and training with the bands transfers the strength and explosiveness to the tendon themselves, such as the hips.

Warm up
   ankle mobility
   calf stretch
   calf walks with weights and without weight
   quad stretch
   quad stretch walks
   hamstring stretch - kicks and sitting
   glute bridges single and double leg
   high knee kettlebell lifts - cable being used
   back stretch
   leaning high knee drills cable was free
   straight leg hip extension standing
   box jumps 35 inches with dumbbell 5kg in each hand held near chest

Track warm up - since i'm using bands - it's like a workout
   put bands on - strong green and light red
   A walk high knees x 2 x 10m
   A skip high knees x 2 x 20m
   A run with only green bands x 2 x 20m
   Alternating high knee drills - green only - 1 x 30m
   Sprint starts - 1 step and 2 step - green only - aim is distance not quickness in getting out

Workout
   10m Sprints - green band x 2
   10m sprints without band x 1
   30m sprints with red band x 2
   30m sprints without band
   50m sprints without band

   leaning high knee drills alternating knees with red and green band 2 x 10 each leg
   on the floor in push up position and doing alternating high knee but it was rubbish as floor slipper so no grip x 1
   leg cycles - as fast as I can without losing form - 2 x 10 each leg with green band

Cool down
   streth
   walk back

Comment
It was a nice session, despite cold and wet conditions. The 30m sprints with the band felt good, could feel the speed of the legs coming down due to elastic bands pulling down and my feet cycling downwards at the same time. but legs became fatigue that you don't really feel the effect of the bands once you remove it. This will help in improving stride length but also hip strength and ROM of my legs at the drive phase.

Date: 21/11/2019
Soreness: low back only when i lean over

Condition: It was cold outside and the gym was practically empty, only 1 user. Got to the gym 5:15pm and finished at 7:20pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch bench and floor
   quad stretch on edge of bench
   single and double leg glute bridges
   high knee holds with cable thigh strap of 45kg x 20 seconds each leg, lifted without assistance
   back stretch
   squat stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg each hand
      - 2 x 5 each leg @16kg each hand
      - Note: need to improve my balance and coordination and control

   Half Squats
      - 1 x 3 @40kg - with a little jump at the top of the squat from the momentum of going up
      - 1 x 3 @100kg - with jump at top of squat
      - 3 x 5 @140kg - comfortably strong - had to tense core hard and get angry not directed at anyone just make the angry face to contract core and body as much as I can

   Calf raises
      - 2 x 12 @140kg
   
   Barbell pogo hops
      - 1 x 3 @20kg
      - 1 x 10 @40kg
      - 2 x 15 @60kg

   Speed deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @100kg - easy but painful for my broken little finger, felt like my nail was being tugged at.

   High hang hip snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - it looks like I have been doing it wrong, before I wouldn't load the hip but after watching the video on the beast section of snatch I loaded the hips by leaning forward and pushing hips forward and then snatching the weight driving bar forward with hips and up, catched the 40kg but bent arms and dropped it. but happy about that.

   bent over rows with dumbbell
      - 1 x 4 each hand @17.5kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - felt strong first few reps

   kneeling cable crunches
      - 1 x 5 @40kg
      - 2 x 12 @75kg

   lying knee raises
      - 2 x 10 @20kg

   side bends with dumbbell
      - 2 x 7 each side @30kg dumbbell

Cool down
   stretch
   walk back

Comment
it was a good session, got some good lifts, hopefully sore lower back is not due to the jump in the half squat or the pogo hops, just fatigue from deadlifts, which was easy with slight lift of hip first but after both chest and hips coming up together.

Date: 28/11/2019
Soreness: upper back a little, glutes fatigued but not that sore

Condition: Raining all night and got to the gym at 5:15 pm later then I would have liked. Biceps were sore at the beginning after doing the jumping lunges holding the weight. Also squats were not comfortable just moderately difficult maybe because I did core work yesterday ab rollout, which hurt my abs like crazy on the first rep so maybe that led to fatigue core and therefore couldn't use it in my squats when i breath and tighten my core.

Warm up
   ankle mobility
   calf stretch
   sitting hamstring stretch
   quad stretch on bench
   single and double leg glute bridge
   high knee lift and hold @50kg cable attached to thigh strap
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @17.5kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg

   Calf raises
      - 2 x 12 @140kg

   Pogo jumps/ankle hops with barbell
      - 1 x 5 @20kg
      - 2 x 15 @60kg

   Deadlifts - normal for quad work
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 5 @120kg

   High Hang power snatch
      - 1 x 3 @20kg
      - 2 x 5 @40kg - managed to catch it but bent arm, more improvement on hip explosive power to get the bar higher.

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   bent over rows with dumbbell
      - 1 x 5 each hand @17.5kg
      - 2 x 5 each hand @32.5kg

   Barbell core roll outs
      - 2 x 10

Cool down
   stretch
   walk back

Comment
I wasn't feeling that strong, slightly a little weaker. Squats were a little difficult but not too difficult to finish but last rep is always most difficult but not grinding difficult. the rest were good too. I also do jumps after every heavy squats with some rest before and they feel good obviously and it helps improve my verts. But today didn't feel bouncy in my jumps.

Date: 03/12/2019
Soreness: glutes are fatigued and upper back muscle sore

Condition: Got to the gym at 5pm, which is earlier than normal times, so I get 2hrs 15min in the gym. Gym was literally empty with only 1 person, who was just using a mat.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch on bench and floor single leg
   quad stretch
   single and double leg glute bridges on bench
   high knee lifts and hold while on balls of foot @8kg kettlebell
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg
      Notes: It was comfortable but my glutes were shaky before the last rep but still managed and gutes fatigued, so will see how thursday goes, if the same then will do the same next week. shouldn't think progress is in the increasing weights but also in getting used to heavy weight till it gets comfortably easy.

   Calf raises
      - 1 x 3 @100kg
      - 2 x 12 @140kg

   Pogo Hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3,3 @140kg - comfortably slightly difficult - suprised, doing low reps to ease into the weight. but I should be able to bump it up to 7 reps next time I do it.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg - managed to do it, last part was slight shoulder press
      - 1 x 3 @60kg - failed to get it high, wide grips but also heavy so will have to go up to 50kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @35kg - hand injured when i hurt it at college and you shake your hand after you hit it but my hand hit the edge of the metal table when I was shaking my hand and bruised back of my hand.

   leaning dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand - did 2 variations normal side and also backward tricep extension but also pushing elbows back.

   Cork screw leg raises
      - 2 x 5 each side

   Lower ab work
      - 2 x 10

   ab roll outs
      - 1 x 12 using barbell

Cool down
   stretch
   walk back

Comment
Good session. squats was comfortable but not enough to proceed to 150kg. Deadlifts were surprisingly comfortable. rest were normal.

IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc

I would go from fast to slow

so jumps, pogos, snatches, squat, deadlifts

Date: 12/12/2019
Soreness: glutes, bone above glutes part of back above the tail bone, calves

Condition: Got to the gym at around 5:00pm, which is a good time but still didn't have enough time for last core exercises. finished at 7:25pm. A good tough workout.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch on bench
   quad stretch on bench
   sitting hamstring stretch
   single and double leg glute bridge
   high knee on balls of foot with kettebell of 12kg on raised foot x 20 sec each leg
   squat and back stretch

Workout
   Jumping switching lunges
      - 1 x 6 total @bw
      - 1 x 6 total @8kg dumbbells in each hand
      - 2 x 10 total @20kg dumbbells in each hand

   Pogo Jumps
      - 1 x 10 @20kg
      - 2 x 15 @60kg

   Light high hang snatch
      - 1 x 3 @25kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg - comfortably challenging

   Calf raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 5 @60kg
      - 1 x 3 @100kg
      - 3 x 5 @140kg

   Standing hip thrusts - high hang hip snatch but just the thrusting
      - 1 x 5 @100kg - heavy because of the wide grip and also wide grip is not wide enough as bar comes down to my thighs

   High hang hip snatch pulls
      - 1 x 3 @60kg

   Bent over rows with dumbbell
      - 1 x 5 @15kg dumbbell
      - 2 x 5 @30kg dumbbell

   Shoulder press
      - 1 x 4 @20kg
      - 2 x 5 @40kg

   Land mines for obliques
      - 1 x 5 each side @20kg
      - 2 x 7 each side @40kg

   Ab rollouts using barbell with 80kg
      - 2 x 10

Cool down
   stretch
   walk back

Comment
Good session. slowly making my way towards a 100kg high hang snatch. Deadlift was a PB since it was a speed deadlift with less then 1 second rest between reps until the last one where i purposely do my best on the last one so takes a few  seconds to get ready for lifting.   
   

Date: 17/12/2019
Soreness: nothing that sticks out, maybe entire lower body but am used to it and is low

Condition: Got to the gym at 5:15pm. It was empty and only a few people came until the end track group came in. Finished at 7:25pm.

Warm up
   ankle mobility
   calf stretches
   hamstring stretch on bench
   quad stretch on bench
   sitting on floor hamstring stretch each leg
   glute bridges single and double
   high knee kettle bell hip holds x 20 seconds @12kg
   squat stretch
   back stretch
   
Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @12.5kg dumbbells in each hand
      - 2 x 5 each leg @25kg dumbbells in each hand

   Single leg dumbbell pogo hops
      - 1 x 15 @5kg
      - 2 x 20 @15kg dumbbells in each hand - difficult to avoid heel touching floor but overtime it should get easier

   Light Power snatch high hang
      - 1 x 3 @20kg
      - 1 x 3 @30kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 5 @100kg
      - 3 x 7 @140kg - it was comfortable but last rep was slightly challenging

   Calf Raises
      - 2 x 12 @140kg

   Speed Deadlifts
      - 1 x 3 @70kg
      - 1 x 5 @110kg
      - 3 x 5,3,3 @150kg- last 2 set was focusing after every rep so I can keep knee bend for each rep

   Hip thrusts standing - heavy but just basically pushing bar with hips
      - 1 x 5 @ 110kg

   Shoulder press
      - 2 x 5 @40kg

   Landmines oblique workout
      - 2 x 7 each side @40kg

   some random shoulder workout

   kneeling crunches using cable
      - 2 x 12 @70kg, 75kg

   lying knee raises
      -  1 x 15 @bw

Cool down
   stretch
   walk back

Comment
Good session. Deadlifts were comfortable. squats were good with last reps a little.