Adarq.org

Date: 14/10/2021
Soreness: knees slightly and quads

Condition: dry track for some warm up sprint starts before gym workout and had 1 hour for workout

Warm up
   Activation and mobility stretches
   Sprints 10m and 20m

Workout
   Reverse lunge with explosive forward movement
      - 1 x 5 each leg @15kg dumbbells in each hand
      - 3 x 5 each leg @25kg dumbbells in each hand

   Single leg calf raise on leg smith
      - 1 x 5 each leg 70kg
      - 3 x 10 each leg @110kg

   Single leg hip thrust with dumbellon each side of hips
      - 1 x 3 each leg @15kg dumbbell
      - 3 x 5 each leg @25kg dumbbell

   Leaning dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 5 @8kg dumbbells in each hand

   Leaning on bench bent over rows each hand
      - 1 x 7 @25kg dumbbell

   Russian twist
      - 1 x 10 each side holding 10kg kettlebell

Cool down
   Stretch

Comment
Good session, reverse lunges not as taxing so not dreading it.

Date: 17/10/2021
Soreness: quads were super sore like I ran yesterday

Condition: it was a nice dry day, slightly cold, bought my old sled and the staff working there that is also a coach asked if I bought it else they would take it from me lol. I did use the weight plates there. Got a nice sled session which worked acceleration, top speed and endurance to a certain degree.

Warm up
   ankle mobility stretch
   dynamic hamstring stretches
   arm mobility stretch
   quad walk stretch
   lunge walk to hamstring stretch
   single leg glute bridges
   sprint drills (A walk, a skip, b skip, ankling, dribbling, a run)
   light sprint starts from standing
   
Workout
   Sled drags - 35kg 50% BW
      - 3 x 10m drags

   Sled drags - 15kg approx 20% bw
      - 2 x 30m drags

   Flying sprints
      - 1 x 2 x 20m flys /w 30m acceleration (walk back for rest)

Cool down
   stretch
 
Comment
Initial session wasn't expecting good form when unloaded straight after. During warm up light sprint starts they felt quite good. The sprint sleds felt good after a long time.

Date: 21/10/2021
Soreness: quads a little but nothing that sticks out

Condition: Got to the gym at 5pm and finished at 6:15. Implemented some contrast training, struggled to think of a contrast for isometric hip extension straight leg single so did depth jumps holding weights.

Warm up
   mobility and activation stretches
   light sprint starts

Workout
   step ups with barbell
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg

   explosive low box step up jumps
      - 1 x 5 each leg @bw
      - 2 x 5 each leg @5kg dumbbells in each hand

   isometric straight leg hip extensions single leg
      - 1 x 5 @bw
      - 3 x 5 each leg @30kg dumbbells
      Note: more easier to do knees locked but with slight bend, i can't hold my hips up only when it's straight, I am to keep knees slightly bent else keep it straight.

   depth jumps from small box to large box
      - 1 x 5 @bw
      - 2 x 6 @5kg dumbbells in each hand then followed by a bw depth jump and try land on big box with minimal knee bend

Cool down
   stretch

Comment
Good session

Date: 26/10/2021
Soreness: quads a little and back a little

Condition: Was feeling a little under the weather so took it lightly

Warm up
   ankle mobility
   activation and mobility stretch

Workout
   box squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @160kg - light easy work, made it like a warm up set in terms of speed and explosiveness and minimal struggle

   concentric squat jumps at parallel
      - 2 x 5 @30kg

   Single leg RDL
      - 1 x 3 @20kg
      - 1 x 3 @40kg
      - 3 x 3 @80kg
      Note: I do both legs in one go so my hands are full of calluses, tough and swollen instead of thin and peeling. Also on my right leg it feels unstable that I have to put it on the floor towards the last rep and quad seems to be doing more than it should. so need to work on this leg, left leg is comfortable without any discomfort.

   single leg box jumps
      - 1 x 5 each leg ,knee height box @bw
      - 1 x 5 each leg same height @holding 5kg dumbbells in each hand

   Overhead press
      - 2 x 5 @40kg

   weighted sit ups
      - 1 x 10 holding 20kg dumbbell near chest.

Cool down
   stretch

Comment
It was a good session

Date: 02/11/2021
Soreness: lower back muscle a little, glutes, quads, adductor

Warm up
   mobility and activation stretches
   light sprint starts 15 - 20m

Workout
   full squats on pin
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 0 @100kg
      - 3 x 3 @80kg
      Note: Such a fail, maybe pin was too low that I would hit a certain depth before my body can't go lower and then I lean forward to bring the bar to the pin. I recorded myself to check and that's what happened. I have to find a way to progress on the squats.

   Counter movement Jumps
      - 1 x 3 @bw - so sore after every jump because of the squats
      - 1 x 3 @20kg plate holding it

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 3 @110kg
      - 3 x 2.5 @150kg
      Note: I was hoping to get to 200kg as I felt if I could hex deadlift 130kg and my previous record was 160kg with belt I would be able to get a bit closer and also I did the 160kg bent knees and now I am grinding at 150kg and failed on the 3rd set.

   Box jumps knee height
      - 1 x 5 @bw
      - 1 x 5 @holding 5kg dumbbells in each hand
      Note: Was a little sore so couldn't do my big box jumps so settled with medium and added some weight.

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @40kg
      - 3 x 5 @50kg

   Hanging knee raise
      - 1 x 5 @bw
      - 1 x 30 sec hold hip flexion, knee bent holding 15kg dumbbell between feet

Cool down
   stretch

Comment
Ok session, squats need improving, box squat 180kg but struggle full squats at 80kg good form, the lower you go the different muscle is getting activated.

Date: 09/11/2021

Condition: Got to the gym at 5:30pm, and had plenty of time to workout.

Warm up
   activation and mobility stretches

   5 x sprint starts 20m - light and comfortable

Workout
   Box Squats - 5" Lower than previous box
      - 1 x 5 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - strangely difficult

   Seated Jumps holding weight
      - 2 x 5 @15kg plate

   Single leg RDL
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg - blisters on my hands

   Single leg box jumps around knee height
      - 2 x 5 each leg @holding 5kg dumbbells in each hand

   Overhead press
      - 1 x 5 @20kg
      - 1 x 0.5 (fail) @50kg
      - 2 x 5 @40kg

   Knee raises
      - 1 x 10 (stopped at 7, blistered hands)
      - 1 x 7 @15kg dumbbell between feet

   holding dumbbell in front straight arm crunches
      - 1 x 25 @15kg dumbbell

   Reverse crunches on cable machine
      - 1 x 5 @25kg
      - 1 x 10 @60kg

Cool down
   stretch

Comment
Nice session. Box squat where I lowered the box by 4" made a big difference I was  unable to do 100kg with same explosiveness as 160kg on the previous box. This box was almost parallel thigh slightly above parallel. Some muscles struggle while other muscles are finding it easy and this feeling of struggling while some muscles are not even fatigued is strange. It's a way of strengthening muscles which are weak and doesn't over train the developed muscles. 

Date: 14/11/2021
Soreness: upper glutes, quads

Condition: It was wet and I wasn't going to let it stop my speed session, so I took my spikes and did the sled sessions. felt a little strange due to it being lighter and a little cramped

Warm up
   mobility and activation dynamic stretch

   sprint drills

Workout
   Sled Drags
      - 3 x 10m sled drags @35kg

      - 2 x 10m accelerations

      - 3 x 30m sled drags @15kg

   Flys
      - 1 x 3 x 20m flys (30m acceleration) (walk back recovery)

Cool down
   stretch

Comment
It was a good session for the fact that I got to do the session even when track was wet. Spikes are narrow and but they feel like they are hugging my feet quite tightly no pain except for little finger a little. The spikes felt strange when running with spikes as they felt slow at the start as it is light I was expecting a little more quicker steps but trusting the process. Turning flys into specific endurance work.

Date: 18/11/2021
Soreness: little soreness here and there

Condition: Got to the gym at 5:30 for a gym session and track was dry for light sprint starts. Finished at 7:10.

Warm up
   mobility and activation stretches

   light sprints starts 20m x 3 - 5

Workout
   Paused squats
      - 1 x 3 @20kg 3 sec holds
      - 1 x 1 @60kg 3 sec holds
      - 3 x 3 @70kg 3 sec holds
      Note: Is difficult but not challenging for my muscles, muscles felt fatigued and ended on 3 reps as last rep was a struggle for an worked muscle.

   Box Jumps bw
      - 2 x 5 @bw box just below hip height

   isometric single leg supine leg bridge (upper shoulder on bench and my heel on a box) I flex my hips and hold it w/ weights on upper thighs near hips
      - 1 x 3 @bw
      - 3 x 10 - 20 sec hold @30kg dumbbell
      Note: one thing I noticed was, since I try and do it with slight knee bend and then with knees locked, my left leg is not comfortable with knee bent and slowly my knees lock and then I find it easy but for my right leg slight knee bent is more comfortable and locking knees feels awkward and more difficult. so I do slight knee and straight for both to fix any imbalance.

   explosive bw above exercise - push heels on down on bench explosively to propel my hips up and then repeat continously
      - 2 x 5 each leg @bw
      Note: wanted to think of a good contrast exercise to the heavy isometric holds and this one came to my mind.

   bent over dumbbell flys
      - 1 x 5 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand

   cable pull down core work (reverse crunch)
      - 1 x 5 @25kg
      - 2 x 10 @50kg

   side bends holding dumbbell
      - 1 x 5 each side @15kg dumbbell on one hand and switch
      - 2 x 7 @30kg dumbbell

Cool down
   stretch

Comment
Alright session, muscles were fatigued early on the reps from the parallel paused squats, so will continue till I can do 5 comfortably. Others were ok too.