Adarq.org

Quote from: seifullaah73 on September 12, 2017, 09:56:38 am

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.
 

 

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

Thanks.

That's quite interesting about the distance thing. I was thinking if something like that would be effective with running. Do you think it would work if I ran 100% at a certain distance like 60m, 80m, 100m till my body is used to it, then bump up the distance to like 150m, then try and get your body adjusted to running the entire distance at 100%, at first you may not make it the entire distance ofc, so run until you get tired, then next session try again and try to get further, and hopefully you will be able to run the entire 150m 100%. ofc you won't be running the competition races entire 100% you would use like in the video you posted of 200m strategy, 100% for first 50-60m, then coast the curve and then slingshot and try and run it fast to the end and the endurance you gain from the above method may be useful towards the end of the race when you are trying to decelerate as least as possible.

Quote from: adarqui on September 13, 2017, 12:04:51 pm

Quote from: seifullaah73 on September 12, 2017, 09:56:38 am

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.
 

 

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

Thanks.

np!

That's quite interesting about the distance thing. I was thinking if something like that would be effective with running. Do you think it would work if I ran 100% at a certain distance like 60m, 80m, 100m till my body is used to it, then bump up the distance to like 150m, then try and get your body adjusted to running the entire distance at 100%, at first you may not make it the entire distance ofc, so run until you get tired, then next session try again and try to get further, and hopefully you will be able to run the entire 150m 100%. ofc you won't be running the competition races entire 100% you would use like in the video you posted of 200m strategy, 100% for first 50-60m, then coast the curve and then slingshot and try and run it fast to the end and the endurance you gain from the above method may be useful towards the end of the race when you are trying to decelerate as least as possible.

well, the example you gave kind of implies a true 100%, closer to max velocity; I don't think that's safe personally. So as long as you're avoiding max velocity (and not too close to it), I think it's probably safe, but not sure. People with more track experience would know much better than me, but logically it seems possible. For longer intervals, I think it could work. In my log, I call these "hang on's". I've tried it a few times and made some progress with it. Occasionally I do these "hang-on's" where I pick a pace or pace over a specific distance and and just try to hold on (within some kind of range) as long as possible. For example, i'll run a hard 400m at ~4:30 min/mi pace and instead of stopping at 400m, i'll just keep fighting it for as long as possible (say staying under 5 min/mi pace) or until I get to some specific distance like 800m. If I pick the "threshold of 5 min/mi", if I hit it on my watch, i'll try and get my pace back under - if it creeps up over, i'll stop. These efforts are really brutal and your brain seems to try and convince you not to do them, but they seem pretty effective.

sh*t meant to post this yesterday, forgot to hit Post!

Date: 19/09/2017
Soreness: spinal erector fatigue
BW: 61.7kg

Condition: Nice day and had enough time to do the entire workout with plenty rest between.

Warm up
    5 min walk to gym
    activation and mobility stretch

Workout
   Jump squats 23.75kg 3 x 5
   Half Squats 70kg x 3, 110kg x 3, 140kg 3 x 8
   Calf Raises 110kg x 5, 140kg x 3 x 20
   Progressive Depth Pin Squats 120kg pin 10 x 1, pin 12 x 1 and failed on second rep
   RDL 70kg x 5, 120kg x 3 x 7

Cool down
  stretches
  5 min walk back

Comment
It was a nice day, came in early, jump squats felt comfortable, the half squats I did with the pin at half position and put things on the pins to avoid the bounce as adarq suggested with towels, but doing it with pins is harder than without pins, so first 2 sets I did with pins and in the middle reps when going up, around half way up my upper back curves a little, which even if a little I didn't like to see that happen. It is harder because when you place it on pins your body is under less stress then back up it goes back to full stress, so collapse is bound to happen if not easy. The Pin squats was good, felt more comfortable at pin 12, did 1 rep breathing in and other steps when doing normal squats and placed on pin then back up, body leaned a little forward but nothing too serious then I risked to go down for 2nd rep and I failed when lifting a little off the pin but went back down. I have learned that the number failures you have add up to a success later on because of your body being adjusted to it and the muscle growth involved when the muscle is under tension when doing a lift and then failing, and that tension accumulates to strength gains and later on you will see you will be able to make it later on. The RDL's heavy as always, I place the pin at shin high and when I lift it my upper back curves a little, so next time will raise the pin higher just to unrack and then I can do the RDL's, Nice workout.

Date: 23/09/2017
Soreness: spinal erector muscle
BW: 62.4kg

Condition: Nice day, warm some occasional wind.

Warm up
   10 min walk to gym
   sprint and mobility drills

Workout
   5 x 50m sprints @90% intensity

Cool down
   stretch
   10 min walk back

Comment
It was a nice day to run, there were some occasional wind blowing and sometimes it would be still. My starts didn't used to feel smooth it was like I slowed a little when I came out and then I accelerated, but this time the first sprint a little fine as first runs always do just to get comfortable and the other 4 sprints felt good and the start felt smooth, which was good. Then I used the power plate to get rid of some little pains here and there like a massage :p and finished.

Date: 28/09/2017
Soreness: upper back to my neck cos of when bar is on my back the upper bone of my spine sticks out and presses against the bar, which is not resting on it
BW: 62.3kg
Condition: nice day and plenty of time to do my workout

Warm up
   10 min walk to gym
   Activation and mobility drills
   power plate massage for lower back - feels nice

Workout
   Jump squats 22.5kg 3 x 5
   Half Squats @60kg x 5, @150kg 3 x 8
   Calf raises  @120kg x 5, 150kg 3 x 20
   Progressive depth squats pin 10 x 3, pin 12 x 0
   RDL 100kg x 3, 120kg 3 x 7, 7, 6 (grip wore off) 100kg x 7

Cool down
   stretches
   power plate vibration for lower and upper back
   10 min walk back

Comment
It was an ok session the squat jumps were ok, the half squats is getting better, I am able to become comfortable with the weight in a week to go to around half way. The calf raises is painfull but managed to do 20 reps. The RDL's felt good but grip wore off and had to unrack 1 less of my target rep. The progressive depth squats on thursday at pin 12 seems to be difficult I don't know if it's my weak hips or because I haven't gone down to that depth with any of these workouts. But I had a thought of maybe switching from progressive pin depth squats to just without pin and just go down as far as I can go and get comfortable there and then progress deeper that way. Ended session with a nice power plate vibration for my back.

Can you film those squats at some point?I remember you having trouble properly deep squatting 50kg so very curious to see how those 150kg halves look. Not a disbelief request, pure S&C curiosity.

I'll try and get a video of it. I myself can't tell how deep I am going as there is no video so I can only estimate.

Deep squatting was a problem especially with the hip problem.

Wow so much pain in the lower entire right section of the back to the side and doms in the glutes and some foam rolling the glutes, which was painful eases so much pain in the back.

In case I didn't mention it I was going to do 1 more session with half squats to get video of it before I switch to the BSS phase