Adarq.org

Date: 29/08/2017
Soreness: light pains around back area
BW: battery dead in scale

Warm up
   walk up hill 20min
   activation and mobility drills

Workout
   Counter Jump movement @22.5kg 3 x 5
   Half Squat @80kg x 5, @120kg 3 x 7
   Calf Raises @80kg x 6, @120kg 3 x 20
   Progressive depth squats @120kg @pin 9 x 4, pin 10 x 4, pin 11 x 3, pin 12 x 0 (fail)
   RDL @90kg x 7, 110kg x 2 x 7

Cool down
   stretches
   downhill walk

Comment
It seems with the jump squats, I was really doing a counter movement jump, which is similar to the jump squats but instead after you jump you land standing rather than going back down into the squat upon landing. Seems like I need to do the proper next time I do it. The half squats felt wierd because I forgot to stretch my hips like I normally, but after 1 set, the second and third set felt comfortable like normal. My back always seems to have this small pains in random points making me self conscious but I ignore it because the pain is just very small and probably fatigue from the deadlifts, squats don't really give me any back problems.

found a video of me with teh towels, lmfao.

actually a better one, ~45s in, double folded, helps so much:

https://www.youtube.com/watch?v=z7MYrl716-k

Damn nice dunks, but I see the towel you mention. Will try it. Thanks

Note: lovin' the little dance after the lift lol 

Date: 02/07/2017
Soreness: none
BW: n/a

Note: Tuesday was my only workout session, Thursday I wasn't able to go and yesterday and today was EID, so it was a break and trip out with the family including today, and I managed to get some sort of work done, as today is speed work I did mainly hill work.

What I did was a few minutes of walking as warm up. Then I did 3 sets of uphill sprints (it was more of strides than sprints). The image below is a bit of the hill, not the one out far, but the floor the picture was taken from, but the gradient gets steeper the further you get so I was coming up this hill for 3 sets just under 30 meters.




Then me and my brother wanted to race up the hill in the image below, grass next to the chalky/dusty trail you can see in the image below. I got 1/4 I was tired, I reached half my quads dead full of lactic acid and I just was on hands and feet to rest then continue my stride/run up then rest on all 4's then repeat, I didn't want to crawl it i wanted to finish it running. I started at jogging pace and my brother a little faster, but my brother gassed out 1/3 way up the hill and gave up running but I was half way at this point. So he stopped I pushed to the finish.



There is the path to the top of the hill where we walk to then we came down the second white path from the right it to get to the hill we ran up.



It was a fun challenge. We then walked back for lunch. Then went home.

eid mubarak my dude.

eid mubarak my dude.

Thanks 

Date: 07/09/2017
Soreness: none
BW: 61.07kg

Condition: normal day

Warm up
   walk uphill 20min
   activation and mobility drills

Workout
  Jump squats 20kg (empty bar) 3 x 5 - getting used to it a little
  Half Squats 70kg x 3, 110kg x 3, 130kg x 3 x 8
  Calf raises 70kg x 3, 110kg x 5, 130kg x 3 x 20
  Progressive depth squats 120kg pin 9 x 3, pin 10 x 3, pin 11 x 3
     - on pin 11 I went down and couldn't get up, so I let it rest on the pin and try squat it from there and managed to lift it  and then completed 2 reps.
    - on pin 12 went down slowly and made attempt to go up but too deep, but not a fail. As I was able to unrack from pin 11 and squat up I may have leaned forward a little when going up but too little to change my form.

  RDL 70kg x 3, 130kg x 3 x 7

Cool down
   stretches
   drive back 

Comment: It was an alright session.

Quote from: seifullaah73 on September 07, 2017, 05:09:23 pm

Date: 07/09/2017
Soreness: none
BW: 61.07kg

Condition: normal day

Warm up
   walk uphill 20min
   activation and mobility drills

Workout
  Jump squats 20kg (empty bar) 3 x 5 - getting used to it a little
  Half Squats 70kg x 3, 110kg x 3, 130kg x 3 x 8
  Calf raises 70kg x 3, 110kg x 5, 130kg x 3 x 20
  Progressive depth squats 120kg pin 9 x 3, pin 10 x 3, pin 11 x 3
     - on pin 11 I went down and couldn't get up, so I let it rest on the pin and try squat it from there and managed to lift it  and then completed 2 reps.

damn.... solid. 

Quote

    - on pin 12 went down slowly and made attempt to go up but too deep, but not a fail. As I was able to unrack from pin 11 and squat up I may have leaned forward a little when going up but too little to change my form.

  RDL 70kg x 3, 130kg x 3 x 7

Cool down
   stretches
   drive back 

Comment: It was an alright session.

Thanks, hopefully the way the progressive depth squats are going I will be able to squat fully full depth 120kg soon. PR.

Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1 
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.