Author Topic: A Journey to Running Fast and Jumping High (Read 847689 times)

seifullaah73 · « **Reply #975 on:** April 08, 2017, 10:38:44 am »

The foam roller I ordered has arrived and now can incorporate at the end of my physio.

seifullaah73 · « **Reply #976 on:** May 03, 2017, 04:30:45 pm »

1 month physio is finished and I went to the gym today.

Did some hip mobility stretches - single leg glute brige, lying with knees bent and moving the left knee outwars as far as possible, which is just a few cm above ground and below it will pain my hip.

Hip stretches

Empty bar squat jumps 3 x 5

Wide stance deep squats with pause at bottom, I went down to a point where I couldn't go no further where the point where if i pass it would pain my hips. so just enough to feel stretch and little pain. 3 x 3

Empty bar squats just did a bunch, when I did it there was no pain and when i reached reps 8-10 my hip had a mildy sharp pain. so had to stop. It wasn't injury becuse i could rest and then squat again with little pain to none. So was annoyed that pain was still there when i did 10 reps of empty bar squats.

did some calf raises and thats it.

Went home to foam roll my sore hip area. applied some heat rub.

It's annoying when you get this niggling pain that won't go away and the only thing i can think of is either stretch it or foam roll it. but it doesn't go away.

seifullaah73 · « **Reply #977 on:** May 17, 2017, 05:09:41 pm »

Ok, I rested for 1 week after. The pain will always be there but only a mild and only if either i bend at the hips laterally or when i walk forward with the back leg straight behind and my body upright there is pain but I don't know specifically where.

I hate it when there is those abstract pains and I can't pinpoint it. But the pain seems to always be there but doesn't get in the way of my squats.

I did some bw workout and it felt great.

Stretches

BW squat jumps 3 x 10
BW Squats 3 x 10
Single leg calf raises 3 x 20

Did some foam rolling. hip sore not in rest stage but when moving my legs or body in certain position. I also want to buy the spikey foam roll, because I think it maybe be able to get deep into the painful area. Or maybe its just my misunderstanding that messaging it with spikey roller will relieve it.

seifullaah73 · « **Reply #978 on:** May 19, 2017, 01:01:22 pm »

My coach has said that it may possibly be femoral impingement, which is causing the pain in the hips. So will have to go half way down and avoid wide stance with my squats.

seifullaah73 · « **Reply #979 on:** May 23, 2017, 05:27:32 pm »

Back to training but still at the experimenting stage to see if my hips can handle half squats and sprints.

BW: 61kg

Jump squats with empty bar 3 x 5
Back squats empty bar half 3 x 8, +20kg plates total x 8 it was easy cos it was half squats
Calf raises 3 x 20 with bar
RDL 40kg 3 x 8

the squats felt a little awkward, not being able to go full down and descending felt unnatural but still manage to pull them off.

Now will see how the sprints will affect my hip.

seifullaah73 · « **Reply #980 on:** May 24, 2017, 07:25:24 pm »

Speed session
Weght: 61kg
Sprint drills
2 x 30m sprints 100%
2 x 50m sprints 100%
Stretches

Still a testing stage of my hips to see how it is handling it. my knee a little sore from yesterday half squat session cos it felt awkward descending but just some practice should fix.

seifullaah73 · « **Reply #981 on:** May 25, 2017, 06:18:46 pm »

Date: 25/05/2017
BW: 61kg
Soreness: hamstring

Warm ups
Uphill walk to track 30min
activation and mobility drills

Workout
jump squats 20kg (empty bar) x 3 x 5
half back squats 40kg 3 x 8
calf raises 80kg x 3 x 20
RDL 60kg 3 x 8

Cool down
stretches
walk down hill

Comment
Nice comfortable workout.

seifullaah73 · « **Reply #982 on:** June 07, 2017, 01:52:53 pm »

Yesterday workout, same warp up mobility and activation. I did 50kg half squats, 90kg max calf raises and rdls, the rdl at 90kg is the peak of my performance at its limit where I can not keep my shoulders back still but i can keep back just about straight without straining my back.

Date: 07/06/2017
BW: n/a
soreness: legs, when i do a march, when the troublesome hip leg is on the floor i can feel little painful stretch above my hamstring near the adductors. lower back not bone just the whole area is sore cos of yesterdays workout and my achilies heel was sore when i did the warm up but later it got better.

Warp
up hill walk 20min
sprint drills

Workout
5 x 50m sprints

Cool down
general lower body isometric stretches

Comment
Slowly by slowly before I get back to normal.

seifullaah73 · « **Reply #983 on:** June 08, 2017, 03:57:00 pm »

Date: 08/06/2017
Soreness: hamstring and back
BW: 60.3kg

Warm up
uphill walk
mobility and activation drills and stretches

Workout
RDL 60kg x 6, 80kg 3 x 6
Jump squats empty bar 3 x 5
Squats half 0kg x 6, 40kg x 6, 60kg x 3 x 6
Calf raises 40kg x 6, 80kg x 3 x 20

Cool down
general isometric stretches
down hill walk

Comment
My back was a bit sore so had to take it a little easy on the rdl's but not too light. Others were ok, squats were cautiously done as it had to be done without safety using those mobile supports for the bar. Ok session.

seifullaah73 · « **Reply #984 on:** June 08, 2017, 08:29:19 pm »

Quote from: fast does lie on June 08, 2017, 04:31:18 pm

Quote from: seifullaah73 on April 08, 2017, 10:38:44 am
The foam roller I ordered has arrived and now can incorporate at the end of my physio.

is this harder than the black colored ones?

I don't know how hard the black coloured ones are but these are pretty compact and hard.

seifullaah73 · « **Reply #985 on:** June 14, 2017, 06:37:47 am »

Date: 13/06/2017
BW: 60.10kg
Soreness: little lower back but nothing alarming

Warmup
same mobility and uphill walk routine

Workout
Jump squats empty bar 3 x 5
Squats half 0kg x 3, 40kg x 6, 70kg x 3 x 6
Calf raises on plates 40kg x 6, 80kg x 3 x 20
RDL 40kg x 6, 100kg x 3, 80kg x 2 x 6

Cool down
same stretches

Comment
I won't do the empty bar half squats anymore, for some reason my knees show signs of pain or unnecessary stress even though I do the squats properly but after I add weight it is not a problem anymore. I did calf raises on plates to make it more effective as in increase both range of muscle contraction. I attempted 100kg RDL but when I lower the weight and attempt to come back up I can feel the stress move to my lower back i.e. other muscles are too weak to help pull it up so I can feel the lower back contributing to so I just stopped and went lower weight which was better.

seifullaah73 · « **Reply #986 on:** June 28, 2017, 07:10:52 am »

Date: 27/06/2017
Soreness: none
BW: 59.5kg

Warm up
uphill walk 20mins
mobility and activation stretches

Workout
empty bar jump squats 3 x 5
half squats 50kg x 5, 70kg x 5, 80kg x 2 x 7
calf raises 70kg x 5, 80kg x 2 x 20
RDL 80kg x 2 x 7

Cool down
stretches

Comment
I wasn't feeling that well, little sore throat so did 2 sets instead.

seifullaah73 · « **Reply #987 on:** June 29, 2017, 06:33:05 pm »

Date: 29/06/2017
Soreness: back a little from the rdl's
Weight: 59.4kg

Warm up
same

Workout
empty bar jump squats 3 x 5
half squats 40kg x 5, 80kg x 3 x 7
calf raises 40kg x 5, 80kg x 3 x 20
rdl's 40kg x 5, 80kg x 3 x 7

Cool down
stretches
walk back downhill

Comment
nice workout

seifullaah73 · « **Reply #988 on:** July 01, 2017, 10:34:50 am »

Date: 01/07/2017
Soreness: none
BW: 60.05kg

Warm up
uphill walk
sprint drills

Workout
4 x 50m sprints 80+% intensity

Cool down
down hill walk
forgot to stretch

Comment
I only had 30 mins to do my workout as on weekends they close early. Progress is slow but is there.

seifullaah73 · « **Reply #989 on:** July 04, 2017, 05:24:16 pm »

Date: 04/07/2017
Soreness: calfs during calf raises but nothing after workout
bw: 59kg

earlier today I played some football and got tired and after that I went to the gym about 1hr later. So this always helps as a body refresher as i feel good when I do workouts, but today it was hot so I was less refreshed and more tired but not too tired.

Warm up
uphill walk
mobility drills

Workout
empty bar jump squats
half squats 50kg x 5, 90kg x 3 x 7
calf raises on plates 50kg x 5, 90kg x 3 x 20
rdl 50kg x 5, 90kg x 3 x 6-7

Cool down
general isometric stretches
downhill walk

comments
the workout felt good, a little tired from the football. The RDL's are getting harder in terms of grip will have to use straps and because of my curved nail it affects my grip and after every set my hands have blisters and later on as they peel off there is a blister inside that blister lol. I have had blisters occuring alot since the time i started doing pull ups on the door frame.

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Author Topic: A Journey to Running Fast and Jumping High (Read 847689 times)

seifullaah73

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