Adarq.org

Date: 06/07/2017
BW: 59.4kg
Soreness: calves a little

Warm up
   uphill walk
   activation and mobility stretches

Workout
   10kg on bar (30kg total) squats jumps 3 x 5
   half squats 50kg x 5, 90kg x 3 x 7
   calf raises on weight plate 90kg x 3 x 20
   rdl 90kg x 3 x 4,7,7

Comment
Man it was very hot, it had reached temperature of 30 degrees and humidity of 60%. It was soo hot that my protein shake became and thick and had curdled, which I could not drink anymore after drinking 2/3. The RDL I lost my grip on first set so did 4, then wrapped those paper towels to fold around the bar and that helped alot to do the 7 reps more better. Nice workout.

Tuesdays workout and today's workout the same

Date: 13/07 and 11/07
BW: 59kg average between both days
soreness: upper tail bone to lower back but below the hips.

Warm up
   uphill walk 20min
   activation and mobility stretches

Workout
   30kg (5kg plates added on to bar) Jump squats 3 x 5
   Half squats 60kg x 1 x 5, 100kg 3 x 7
   Calf raises 60kg x 5, 100kg x 3 x 20
   Half squats 100kg 1 x 7
   RDL 60kg x 1 x 5, 100kg x 3 x 7,7,5 60kg x 3 ( to finish off uncomplete set)

Cool down
   stretch
   downhill walk

Comment
It was tough day, 100kg is a heavy weight. It was putting little strain on the top of my spine which sticks out near the neck, shoulders were sore from carrying it. First time I did squats on tuesday my lower back curved in, which was one of those cautious moments, so i focussed on keeping core tight and body upright and just concentrate to keep it smooth, today I was able to move it up and down but I'm just not happy as to the weight moving over the sole of my feet instead of my heels, which I didn't feel was good but there were some good moments, but those other moments just made me unsatisfied with the lift. with the half squats my knee gets to around 105 degree. Also after the squats my upper tail bone is sore a bit, which added onto the disappointment feeling for the lift, but I will stick with 100kg for a while till it feels comfortable to do. So I did one more set after the calf raises which were nice as my calfs and glutes were sore. The RDL difficult as ever, especially at 100kg I can go down with good form but when coming up there is slight rounding of the mid back and my shoulders collapses in, so I am attemping to bring my shoulders back as well as standing up, which suprisingly made my glutes sore when finished only. I use paper towel to help with the grip as the texture of the bar is painful to hold onto.

Rate: meh

Date: 18/07/2017
Soreness: lower body, back
BW: 60.3kg

Warm up
  uphill walk 20min
  activation and mobility drills and stretches

Workout
  Jump squats 22.5kg 3x5 (it was a funny sight to see 2 small 1.25kg plates on each side of the bar)
  BSS 0kg x 5, 20kg dumbells x 3 x 7
  Calf raises 70kg x 5, 110kg x 3 x 20
  Half squat 1 set 110kg x 1
  RDL 60kg x 5, 100kg 3 x 5,4,5 (grip issues)

Cool down
  static stretches
  downhill walk

Comment
My coach recommended I get back on to BSS and switch 4 weeks bss and 4 weeks half squats. The BSS are horrible in terms of the feeling and tire out more from this than half squats and such. 20kg was comfortable struggle but not easy, made my glutes and quads sore and these really helped me with my sprinting speed. After I did the calf raises 110kg form was not difficult, I place feet on edge of weight plates do it on them, and it was hard to get my heels the max height it can reach without weights, so will stay with this for few more weeks. Then I just wanted to do 1 set half squat with the safety pin below so I squat down to the safety pin, which was at quarter squat and rest it on the pin and just explode up, only 1 rep as I didn't want to do more then what my coach wanted. The RDL's getting better but grip always an issue i use tissue but they don't grip so it causes the bar to spin and making it difficult. But it's getting easier but it's not easy yet. Then did the last set without tissue, which I can bare the pain and blisters for 1 set only.

Rating: 8/10

are the calluses on your hands huge or something? or is it just painful regardless? When my calluses get "large", it can really make things way more painful than they should be. filing them down or ripping them off helps alot.

Date: 20/07/2017
Soreness: back little, entire lower body
BW: 60.4kg

Warm up
   uphill walk 20min
   activation/mobility drills/stretches

Workout
    jump squats 22.5kg 3 x 5
    BSS 0kg x 5, 20kg dumbells each hand 3 x 7
    Calf raises on edge of plate 60kg x 6, 110kg x 3 x 20
    Progressive depth squats (safety pin on number 9) 1 x 3 x 120kg
    RDL 60kg x 5, 100kg x 3 x 7

Cool down
   static stretches
   downhill walk

Comment
Nice day, the bss are really hard work, when I did the half squat routine not much pain the next day and my body adapted to the workout and then when I switched to bss, I get doms the next day lol. The calf raises I do on edge of weight plate to increase the amount feet travel and to work 2 parts of the calf muscle. After I do a thing i call progressive depth squats, where I plan to stick to 120kg and progessively get the depth down to a full squat hopefully, so week by week I lower the safety pin/bar and I squat to that depth and rest it on the pin and explode up, then lower the pin then next week if current one was not difficult and hopefully get it down to full squat depth. The RDL's have become less difficult which I am happy with.

Do you ever find jump squat to be better with resistance band than free weight?

Depending on what you are trying to achieve, using bands can help with explosiveness and elasticity and can be better than free weights. I have never used bands. As free weights has been giving me results.

Date: 25/07/2017
Soreness: glutes and quads and back
BW: 60.60kg

Warm up
   walk up hill 20min
   stretches and mobility drills
   
Workout
   squat jumps 26.25kg 3 x 5 (at this weight, when i squat down and then reverse quick it slows me down, so this will be the limit)
   BSS 10kg dumbells 1 x 5, 25kg dumbells 3 x 7
   Calf raises on weight plate 2 x 20
   half squat 120kg 1 x 0 @pin 10 failed, will have to do it on pin 9 till its easy then move down
   RDL 2 x 7 100kg

Cool down
  stretches
  walk down hill

Comment
had to leave quickly towards end of workout so did 2 sets instead. failed in the half squat to rest it on safety pin then when trying to lift it off i couldn't too heavy.

Date: 29/07/2017
Soreness: knees a little, back little
BW: 60.1kg

Warm up
    uphill walk 20min
    sprint drills (they felt good and explosive)

Workout
   5 x 50m sprints @90% intensity

Cool down
   general stretches
   walk downhill

Comment
It was an alright session, body felt strong and good but the runs lacked the explosiveness and speed combination, felt only a little of that, but it was raining so that feeling comes and goes.

Date: 03/08/2017
Soreness: back
BW: 61.1kg

Warm up
    uphill walk 20min
    activation and mobility drills
   
Workout
    jump squats 23.75kg 3 x 5
    speed bss 2 x 7 @ 25kg dumbells
    calf raises on the floor 2 x 20 @ 110kg
    progressive depth squats 120kg 1 x 3 @pin 9, 1 x 1 @ pin 10 slight bounce to get back up  (pin 13, pin 14 full squats)
    RDL 2 x 100kg x 7

Cool down
   stretch
   walk downhill

Comment
Mornings are hard so always seem to get there later then preferred and leaving me with less time to do everything, this time i had 45 mins to fit everything in, which I managed to do buy increasing speed of movements of the lifts. RDL comfortable now. Last time I attempted pin 10 squats I got stuck. So this time I did pin 9 to get comfortable then with pin 10 I went down fast and then straight away up after hitting the pin with the bar. Calf raise on the floor harder than on edge of plate so will have to focus on that.