Adarq.org

Quote from: seifullaah73 on August 06, 2013, 08:46:18 am

Quote from: acole14 on August 05, 2013, 10:03:06 pm

Quote from: seifullaah73 on August 01, 2013, 08:51:45 pm

Next week they said no track session, but can do what you like and then week after winter session starts, here comes the long distance running 

But you're not gonna do cross-country right? Your off-season should be the time you hit the gym hard and make strength gains. If I were you I'd do away with half squats and focus on your full squat and either lunges or BSS for quads, full ROM deadlifts and leg hypers for hams, and calf work. Save half-squats for in-season. Set some off-season goals for yourself. One of them should definitely be get to 1.5BW full squat. It's crazy you've been squatting for awhile now and are only at ~1xBW for your 1RM.

Also, did you end up running any meets during this season?? Seems like you were training a lot but didn't see any results.

Noooo way, no cross countries, they usually the regular long distance i.e. last time we did 400x1, 300x2, 200x3 and some 100 from one side to the other and the time of rest can be short in terms of run one side then wait for the signal to run again and it came long so some rest and at the end it was run stop 3-4 sec and run again so tiring.

i'm not too familiar with off season or on season, but im guessing winter is off season, so yeah going to hit the gym, i don't really pay much attention to the half squats, since i move up in weight, its going to be difficult i do half squats so as to be comfortable with that weight, so when going down it wont be too heavy to stop me from moving in the opposite direction, its not something i am aiming on improving but using to help with my squats.

Yes, winter is the off-season lol. Forget that approach. Focusing your energy and time on full squats will help you improve your full squat.

Quote from: seifullaah73 on August 06, 2013, 08:46:18 am

definitely doing lunges and maybe alternate with BSS, the dumbells are hard to grip onto, not too heavy to do lunges but grip loses and end up holding the dumbell and the end of the bar so the dumbell is tilted and really putting pressure on my wrist.

I know, i have been squatting a year, i remember i squatted like in october to december and i was not going deep enough and had reached 55kg, so had to go back down to 30-40kg and start working my way up and my torso was falling forward had to fix that and move up again, raptor recommended deep squats for better quad involvement so went back down and moved up to where i am now where i moved down to 45 and attempting the 8 reps progression, its been crazy.
Definitely want to aim for 1.5xBW.

I live on campus so every holiday i go to my parents and they end up doing their competition during the holidays and it was irritating so no i didn't get to run any meets.

The track training has helped me and do see some results in terms of speed endurance, can run the 200m without getting tired, ran the 500m non stop, keeping a good pace but was dead at the finish.

I kinda improved my time from around 14.4 to 13.4 and now maybe I hope i can get at least 12.** seconds. So it has helped with my endurance but they never did much flying sprints or strength speed training it was all about endurance and form they never considered the strength or the acceleration.

so that was dissapointing they didn't do good training. just hope for the best for the coming up off season and i am finished hopefully and back home, no gym only grass and my tires lol.

so the following for my gym work
full squat and either lunges or BSS for quads,
full ROM deadlifts and leg hypers for hams,
and calf work calf raises.

how about for upperbody?

Well if you really improved that much then the training can't be that bad. How was it timed? Proper time trial conditions in training or just you counting in your head again? But if you think you should be doing other things then take accountability for your training. Get to training early and do some start work or short sprints before your longer stuff.

TBH, I thought you were in your off-season! Can't believe you have been training through the summer and not been competing. What's the point? You've got to try to compete to get the best gauge of your abilities. Competition creates an atmosphere that will push you to perform your best (provided you're ready and prepared).

Your next few months should be totally devoted to addressing your strength, with occasional GPP activities like hill sprints, stair climbs, other sports etc. Your training should revolve around getting those numbers up and nothing else. I think sprinting qualities can be re-trained relatively quickly to an acceptable level, but strength takes a while to train.

For upper body try to utilise the compound movements primarily, for example:

Day 1 - Bench press 3x6, dips 3 sets to failure (chest, triceps)

Day 2 - Overhead or military press 3x8, bent-over rows or pullups 3x8 (shoulders, lats, biceps)

Keep it simple and progress. Remember you're not training to be a bodybuilder but you do need a decent level of upper body strength.

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.

with occasional GPP activities like hill sprints, stair climbs

I have some nice hills around here, the stairs here are not steep but wide as in the distance between each step is big and the height of the steps is half the size maybe of the normal steps.

           
              _______|
 ______|
|

maybe around 3-4 sets of hill sprints and stair climbs

thanks

Date:7/08/2013
BW:59.10                      

Soreness: back a little a recurring thing

Warmup:
  activation and mobility
  kelly starret hip stretches
  foam rolling hips, hamstring, glutes
 
Workout
  Squats warm up, 52.5kg x 2 x 8,3 (last rep of second set i completed but it affected my form because I didn't concentrate or focus but it was hard so it's easy to fall                   .                                                        into those things and i says its really tiring and hard, 2-3 secs to get from bottom and do this 8 reps man it just kills me mentally.
  Calf Raises 105kg x 1 x 15 (the weight wasn't that heavy)
  Deadlifts 1 x 40kg x 8, 1 x 60kg x 8 (felt it in my quads during, and in my glutes after, not much in the hamstring)
  Lunges 32kg dumbells not that hard as before but still the grip issue and the dumbell placing stress on my wrist as my rotates. 1 x 3-4 reps
 
  Bench Press empty bar 3 x 6  (didn't know how to brench press and still don't know as when i asked for someones help they said that the bar was diagonal when       .                                      i was doing it my left side was lower than the right side (bar).
  Dips 1 x 10 (time running out)

Cool down:
   overall body stretch
   walk home 20 min.

Comment:
It seems i don't know how to bench press as the bar just comes at an angle for some reason, the squats are bad in terms of hard and tiring to pull 8 reps of slow squats not on purpose but because of hard it is to get up 2 seconds to come up from the hole and the second set i just wasn't feeling it so after the 3rd rep i racked it.

Rating: 7/10

Quote from: seifullaah73 on August 07, 2013, 08:38:54 am

It wasn't properly timed, but when we did the 4 x (200m 30s rest 100m) the last set we were given 1 min rest instead of 4 min rest between sets and our coach was timing us and got me around 29-30s for the 200m and then with only around 10-20s rest and run the 100m after, someone was at the end of the 100m and timed us around 13-14s.

the 500m was a proper time trial, got 1:32 on that i think.

Just the week on the start of august they said they had no meets and looks like they are starting winter season early its still summer till september, but i don't know the time they start the stuff, so it might be right time.

So was happy about. I definitely feel maybe because of my lack of upper body strength is maybe putting me down, so definitely need some weight training on my upper body.

they are sooo brutal, the long distances, i was struggling with the 300,200,100 so went to 200,100 and then they forced it down on us to run 400m 1:30 rest and run 400m so i skipped next set.

during training, it starts around 6:30, but they really start at 7:00 so when i go there i always do sprint drills and started to do sprint starts, i really don't like the long distance but if it will help in terms of 100m endurance needed then i will fight it through. But if i realize they start to run the 400m, i probably might skip training, its really unnecessary i feel as well. I can come other days maybe to track and do my training.

what do you suggest for track training i should be doing in winter session, if i can come to track in my own time and do my own training? if i see them starting to do the long distance running.

You don't sound like a very coachable athlete.  Sure, the training group that you linked up with might not be the most state of the art high-tech bunch of coaches but you would do well to heed their advice.  Simply put you are not in shape.  Out of shape athletes are REALLY hard to train.  You run a fatigued 13 sec hundred but you can't get under 90 sec in the 500m and you run 29-30 in the duece?   They forced you to do a couple 400's so you skipped out on the workout?  Why would you do that?   Running the 400m is not unnecessary!   Tyson Gay and Usain Bolt run quarter-miles; it's part of the training... blowing it off because you don't feel like it is helpful because of what you read on the Internet is just going to guarantee that no coach will spend any time helping you seriously.   Think about it, you have a 13.0 100m athlete who is convinced he knows what's best for himself (it it just happens to be avoiding the painful workouts), is sure he is a 100m athlete rather than a middle distance runner, AND goes home to his parents whenever the meets occur... Does that sound like an athlete a coach will spend a lot of time developing?  You have got to put more in before you bash the training group; show them what you have and give 100% and then they will go 100% designing training suitable to you!

No offense but if you don't like the painful workouts.... then you don't like track.  On some weird level you have to relish the burn and the pain of repeat speed endurance workouts.  Open races may be individual but you have to believe in the team aspect of track.  Track is really about not quitting, not giving up on workouts, inspiring your teammates and doing whatever necessary to inspire them and push them and yourself.  Most athletes remember most fondly the relays; it really is the heart and soul of track and if you don't like the idea of laying it all out on the line in a 4x4 because you think your a 100m guy you really aren't cut out for the sport.  I'm under six-feet and over 200lbs and was a 60m and 100m specialist.... I'm the prototypical guy who should not run or enjoy the 400...  But I'll still get out their and run the 3rd leg of a 4x4 and get the stick around the track no matter how much it hurts.... AND I will love doing it.   That's really what track is... Despite my build and performance record if a rash of injuries resulted in coaches deciding that I need to drop the 100m and run the 400m....   I would do it.    Usain Bolt started as a quarter-miler. It won't kill you.   Don't be so set on the 100m.... It seems like it's detracting from your training.   You need to decide if you like the pain and like the sport or just like the idea of running the 100m....  If you just like the idea of it then just run on your own and get rid of the clock...   If you actual like track then revise your attitude and let go of knowing everything and start doing everything.   

I did the first of 400m 1:29s 400m and after I was dead, literally could not do it again, and was feeling sick afterwards, so decided to skip the second set, maybe i went to fast, which i didn't feel i did but ran at about 60% and still died after.

I didn't go home when it was meets, when i was at home, they ran the meets. I don't mind running the 400m again but will probably run slower this time, so i don't feel sick afterwards. I don't think they design it according to each individual they do it based on the group as a whole, its as if they are training us all for 400m.

What you say makes sense, I guess i will have to suck it up and pull out those long distance running, i sometimes run too fast because the group is too ahead and end up killing myself at the end.

thanks

to paraphrase ross enamait, who was talking about showing up to a boxing gym for the first time: when you get there, don't ask any questions. the guy running the show knows more about sprinting than you do, so do everything you're told as best you can and keep your mouth shut.

 

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5(i felt motivated or energetic but stopped at last rep, more info in comment)

Comment:
.... form was starting to shake, 3rd rep was grind, 4th rep failed i tried bounce to get back up but no good so i unracked and thought it doesn't matter i can try again in the next set.

Rating:9/10
 
   

Squatting : You are doing it wrong!

Last attempt here, since i am the one that suggested to back off to a lower weight and build up from there. The 3x8 that i suggested is just a number i pulled out of my ass. It is better for your case since you are very weak and light so the higher volume and time under tension would cause beneficial hypertrophy. But you could also do 3x5, it is still fine, as long as you can complete all sets in good form. 3-3-5 with bad form grinders and pinned reps won't get you anywhere. Also how can you rate with 9/10 a workout that you wanted to squat 3x8 and you squatted 3-3-5? Keep in mind that I am not judging or mocking you here, just trying to help.

 My final advice for squatting:
-Pick a sets and reps scheme with at least 5 reps per set and at least 3 sets ( 3x5, 5x5, 3x8 , 4x8, 4x10 ). I would choose something from the right end of this parenthesis if i were you.
-Start with a weight that you can complete the prescribed reps and sets in legit depth and good form.
-Once that is achieved, next time add 2,5 kg and go for the same reps and sets.
-NEVER progress unless you can compete all reps and sets in legit depth and good form. If you fail even one rep, next time do the same workout.
-Don't change anything from that plan until you can squat 80kg for at least 3x5. That is again a number that i pulled out of my ass, but it should have you around 1.5*bw, so it is a good mid-term goal for your current weight and strength levels. Then we will talk again.

Good luck!

Date:13/08/2013
BW:n/a

Soreness:hip flexor, hamstring was sore after workout

Track session
warm up:
  walk to track 30min
  3 laps jog around 400m track
  sprint drills dynamic warm up
  hip flexor stretch

workout:
  4 X 400m (others did 4 x 600m but the coach saw my last performance and said i can run the 400m
                   3-4 min rest between sets.

  circuit training 5 bw workout x 25 reps each
  dips, burpees, situps, squats, (forgot to do push ups)
 
cool down:
  3 x cool down jog/walk around track

Comment:
 I decided to slow the pace down than the last time, at around 30-40% or lower i can't estimate but a fast jog and to try to increase the strength endurance that would happen in the 100m on the last set i did a sprint finish on the 100m for the last 400m set. plan to write an article about long distance later.
circuit training, followed by jump rope 5 min and then 3 laps around the track.

rating:8/10

Date:15/08/2013
BW:n/a
Soreness: hamstring, quads, calves

Warm up:
  walk to track 30 min
  3 laps jog around the track
   sprint dynamic drills
   hip mobility stretch


Workout:
  3 x 3 x 300m (1min between first 3 and 5 min between last two set double acoles 3 x 3 x 150m)
  circuit training

cool down:
  cool down 3 lap walk/jog

comment:
It was tough because i did it to myself, the first set of threes x 300m, i kept a pace where i was at a comfortable pace where i can control my breath, if i breath too hard i am running too hard and i was able to keep this for 2 sets until the last 300m for second set so 2 set of 3 rep of 300m and i was 30m behind and i had a mo farah moment to try and catchup and the distance between was closing very slowly so i had to kick harder ignoring the pain just kick harder until i caught up and beat him yay, very tired and had only 5 min to rest, even though the coach said we would get a long rest, but we didn't, third set i decided to run comfortably again and got a consistent time, which the result i will mention at the end, second set i kept the same pace but since i had 1 min rest between reps, i was trying to catch my breath and had to run straight away, so on the 100m straight i could feel my self starting to flail and find breathing really hard until the end and i was soooooooooooooooooo tired you cannot imagine, and then it was the last rep and the coach said now give it all you have left, and i was thinking i kinda gave it all in the second set so told my coach i have nothing left, but the coach said yes you do get on the track, i was thinking of the comment todday made, lbss, about not quiting, you must get through the pain if i really like track, so i got on and ran and i didn't try running hard but my usual pace and people were passing me when the first two sets i was always in front, but this time they ran, so they are giving all they got i was trying just to finish not run hard, and going down the homestretch i tell myself don't give up when the finish is right there, so just ignored the pain and just pushed to the end i died and the other person was feeling a bit sick so went to the grass area. So my time for the 3 x 3 x 300m was.

1st set: 60s, 60s, 60s
2nd set: 60s, 66s(i was tired so i stoped a few steps behind the line and walked the rest, so coach said you have to go through the finish line so i can say i got 60s), 55s for the rep i ran hard through, i like to do it at the end to push everything i have .
3rd set: 60s, 59s, 62s
 
So, im happy i was able to keep it consistent. i should remember to just stick to the regular pace and keep the final push to the end.

i asked my coach for some meets and there are 2-3 open meets, which i can run but will have to make my own way there and also i don't have anyone to record me over there as i will be going on my own.

so will have to prepare for that as well as exams i have monday tuesday and 29th.

lets hope all goes well.

just a question about the squat

I just did 55kg first set was good up to 5 reps, but form was a bit shaky.

so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.

so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.

I hope i won't set the forum on fire, i will quote starting strength's relevant FAQ here:
It is written for 3x5:

If you get all 3 sets of 5 with proper technique, then move the weight up as described above.
If you get all 3 sets of 5 with proper technique, but bar speed was exceedingly slow on the last few reps (i.e. you busted a nut trying to complete your reps), then you may end up stalling if you add the full amount. Err on the side of "lower". i.e. don't add 20 lbs to the deadlift, add 15. Don't add 10 lbs to the press, add 5 (or even 2.5), etc. and proceed cautiously. Cautiously means adding less weight rather than more. There is no consequence for adding too little weight, but adding too much could stall progress for weeks.
If you get the first 2 sets of 5 with proper technique, but you only get 4 reps on the 3rd, then determine if it was a "recovery deficit" (4 hours sleep last night/skipped meals, etc) or a "technique deficit" (body wasn't tight during presses, leaned forward too much in squat, etc). If the strength or technique deficit was an anomaly and/or is easily correctable, then you can probably add the normal amount of weight as described above. If the weight just felt dog heavy, then add only a bit more, or even keep the weight the same for the next workout. Better to get your 5/5/5 next workout then get a 5/5/3 or a 5/4/4 with a heavier weight.
If you get at least 12 or 13 of the reps total (i.e. 5/4/4 or 5/4/3 or 4/4/4) then keep the weight the same for the next workout.
If you get something strange like 5/5/2 or 5/3/4 on your 3 sets, then you probably just need to be more mindful of rest periods. Best to use 3-5 minutes between pressing, cleaning and rowing work sets and up to 7 for squats and deadlifts if necessary. For now, use a little too much rest rather than too little rest.
If you can't get at least the first set of 5, or if you are missing 2 or more reps each on the 2nd and 3rd sets, then you are using too much weight, assuming you recently started training.