Adarq.org

Date: 02/11/2017
Soreness: quads, hamstring
BW: scale mission
Pains: entire circumference of the point where the thigh connects with the hip, from the abductors all the way around the hips, happened when I was doing the BSS final set and had to just push through it and dropped the dumbells at the end with the strap on my wrist. It's moderately painful, but foam rolled every side of it, the abductors, the upper hamstring, the glutes, the entire outside area of the hips. feels a little better

that pain sounds kind of weird.. be careful, and maybe back off a bit .. or rest more between your sets like you mentioned below, not sure why you aren't really resting but using 40kg db's for BSS heh!

also if it's legit pain, and not just fatigue pain/soreness pain, i wouldn't push through it.

pc!

     - Note: When I started the 40kg dumbells, I didn't rest, I place it on bench get my breath back go place it back on the dumbbell rack and get the next weight and start that straight away and did this for entire BSS session, so this may have put pushed my hips more then it could and resulting in a muscle strain. So it was like cardio + strength.

Date: 04/11/2017
Soreness: adductors
BW: 63.7kg

Condition: runny nose af, throat a bit flemmy, it had rained so track was kinda wet.  So I decided to do a light session. It was windy as well.

Warm up
    10 min walk to gym
    brief sprint and mobility drills (basically 1 sets instead of 2 of sprint drills)
   
Workout
    3 x 50m sprints

Cool down
    stretch
    10 min walk back

Comment
It was a light session and the track was wet so first run I did a low effort start and then increase up to maximal speed when upright, then did run 2 more times, the last run was more controlled and smoother transition. Also the pain has been singled to just the adductor, but during the run I didn't feel any pain, only when I walk I can feel it. Nose is sensitive. Didn't want to miss the session making it difficult on the next speed session to get my form back.

Date: 09/11/2017
Soreness: quads, glutes
BW: scale: "BATT" - meaning low battery
Aches/sprains: left hip flexor - minor strain - moderate pain when ascending from the squat, same problematic hip side.
Post Supplement: 1 scoop whey protein (Optimum nutrition gold standard), 1 little scoop of creatine using the spoon thing that came with it, 2 table spoons strawberry nesquick and 1 glass of milk. I usually do 1 1/2 scoops of protein but did less this time.

Condition: chest still feeling congested and slight sick feeling in the stomach, unnoticeable throat soreness, overall getting better.

Warm up
    10 min walk to gym
    activation and mobility drills

Workout
    dumbbell counter movement jumps
        - 3 x 5 @15kg dumbells in each hand
        - Note: racks were occupied so had to resort to this
    Bulgarian splits squats
        - 1 x 5 each leg @0kg
        - 1 x 3 each leg @20kg dumbells in each hand
        - 3 x 3 each leg @40kg dumbells in each hand
        - Note: wanted to end session with 40kg dumbbells not too much to get fatigued as that always raises the sickness feeling in the stomach
           some balance issues in terms of sideways but in terms of struggle it was a comfortable struggle, moderate speed rise.
     Calf raises
        - 3 x 20 @100kg
        - Note: Fast ascension and slow descent, painful for calves and near arch/ball of foot. Sickness level a little elevated 30%.
     Partial Squats at the bottom
        - 2 x 15 @40kg
        - Note: It was from this that I hurt my hip flexor, it's not a matter of how heavy the weight is but just putting the hip flexor in constant
          tension by going between full squat depth to a little above parallel. So will try empty bar and see if it still hurts my hip flexor if so I may
          have to abandon this exercise all together or just do bodyweight versions if not painful.
      Romanian Deadlift
         - 3 x 7 @90kg
         - Note: first set i did normally then I decided for second and third set is to lower the bar to shin slowly and then to explode the bar up
         using hip strength for all 7 reps, felt good and didn't irritate my hip flexor.

Cool down
    stretch
    powerplate treatment
    10 min walk home
    thorough foam rolling of different areas of the hip flexor and glutes.

Comment
it was nice sunny day, which turned to rain later on, was feeling better than before, the workout was ok except for the hip strain from the partial squats, the RDL's was fun with the new way of doing it. calf raise was painful. Went home to foam roll my hips and tried to apply bandage as a support failed lol, then saw on youtube how to do it proper, which is similar to how to place bandage for ankle support. EDIT: previously my coach said that I most likely have a hip impingement that's why the pain before this incident.

pc

Date: 14/11/2017
Soreness: back little
BW: (scale was switched to stones measurement): 10'01 = 63.9kg
Aches/Sprains: left hip flexor 

Condition: It was alright, little sore throat. Worst Session ever.

Post Supplement: 1 1/2 scoops of whey protein, 1 1/2 glass of milk, 1 scoop of creatine (5g), 3 spoon of strawberry nesquick powder.

Warm up
    10 min walk to gym
    Activation and mobility drills
    band distraction for hip impingement

Workout
    Squat Jumps
       - 3 x 5 @20kg
    Squats (1/4, 1/3, 1/2, 3/5)
       - 1 x 7 @ pin 11 @120kg
       - 1 x 5 @ pin 12 @100kg
       - 1 x 1 @ pin 13 @80kg
     Calf Raises
       - 2 x 20 @120kg

Cool down
    mckenzie method back stretch arm stretched fully out
    stretch
    band distractions
    10 min walk
    foam rolling - quad was super sore

Comment
It was such as shitty session, I was thinking that pin 11 was half squat but still far from it. I will upload the entire squat session but the deeper I set the pin the more forward the bar was travelling. On 120kg it was ok some hiccups, then on to pin 12 at 100kg, still not deep enough to be considered a half squat and you can see the bar moving forward and then on pin 13 I guess depth wise is fine for half squat but form was so shit, my left hip flexor pain was aggitated so did only 1 and bar moves even more forward. I think because of my hip impingement that the bar is moving forward and that's why I am not able to go straight down. All i know the form was bad for most of it. So my morale was down and did calf raises and just finshed there. the 120kg pin 11 will act as my progressive depth squat. so yeh.

Video: I added text to show which weight and which pin.
<a href="http://www.youtube.com/watch?v=SPIo0eclKXs" target="_blank">http://www.youtube.com/watch?v=SPIo0eclKXs</a>

^^Yep. Also, it really does look like you're almost trying to hit the pins purposefully and this is causing you to round the back to achieve that. Do you have to use the pins? Why not just squat to a comfortable depth, sit back evenly on the midfoot/heel, bar straight up and down, glutes begin the upward motion. That's what you should be using video analysis for.

What i do is what acole said. Keep form tight and solid, go down to the maximum depth that i feel 'comfortable' with, reverse there. If the bar is too heavy, so it makes your(my) target depth non-achievable, then you(I) have no business using that weight, simple as that. It is pointless anyway going lower than there, you can see in your video that your legs stop moving/contributing, after that depth both eccentric and concentric are some kind of goodmorning and deadlift hybrid, ugly and dangerous as fuck. So even if you have the pins, make sure you reach them in good tight form. A good rule of thumb for half squat load is to use around 110% of your 1RM of deep squat. So to do 120kg half squats for reps you should be able to do a good solid full squat rep @105-110kg.

Date: 16/11/2017
Soreness: quads
BW: 10st 1lbs
Injury/Sprain: Left Hip flexor

Post Supplement: Just water

Condition: Didn't expect to do a full on workout, just to get get comfortable with squatting depth without irritating my hip flexor, which is officially sprained and I have wrapped it with bandage for support.

Warm up
   10 min walk to gym
   activation and mobility stretches and drills
   band distraction drills - side and front

Workout
   Squat Jumps
     2 x 5 @30kg - tried to minimize pain to the hips

   Empty bar squats
     20kg - practicing depth and form - I was able to go down but slight irritation of hip, but managed to figure out depth and cues.
     
    Lunges - step forward with high knee then lunge down then up and push back up
      2 x 5 @20kg dumbbellsin each hand.
   
    RDL superset with calf raises - deadlift then go onto your toes.
       2 x 7 @20kg

Cool down
    stretches
    band distraction
    powerplate
    10 min walk home
    foam roll hips, glutes
    mckenzie back stretch

Comment
It was just a session to get my form in place and used empty bar to get form right, did lunges to replace absence of not doing any squats that session. RDL superset with calf raise, a bit like when people practicing the power cleans, they go through deadlift, extension and the shrug, the rdl i did was that minus the shrug. Hopefully I have got the form down and now just have to get it consistent with weight. Now I have to let my hip heal up. 

Date: 21/11/2017
Soreness: left hip still sticking its head in 
BW: 64.1kg
Injury/Aches: Left hip

Condition: it was a nice day to go light and try and get my squat form right, didn't bother with calf raises as it is not something I am worried about. I will keep recording and analyzing till I get it right like my RDL. My left hip injury sprain taking a beating and coming out sore.

Warm up
    10 min walk to gym
    activation and mobility drills/stretches
    band distraction for hip impingement

Workout
    Squat Jumps
       3 x 5 @25kg
    Partial Squats
       1 x 5 @ 60kg
       1 x 4 @ 80kg
       1 x 1,0 @100kg - failed at last rep
    Single rep squats
       1 x 3 @ 40kg
       3 x 1 @ 60kg
     RDL + calf raise superset
       1 x 7 @ 80kg

Cool down
    stretch
    powerplate
    10 min walk back
    foam roll hip flexor (front main sore point and sides)
    mckenzie stretches

Comment
It was a nice comfortable light session/ experimental session, I am having too much of these need to end it quick, don't want to be stuck till bss phase. I recorded myself and slightly less forward movement of the bar, but still need improvement. failed on the 100kg partial squats testing out on the second rep, once it lands on the pin a little difficult to get it off the pin. But not a problem. Also when I did the 1 rep squats, minor pains when doing the squats but once finished my hip flexor just full on painful, but when doing the squats very little pain. Interesting. Also when I did the full depth squats I realize that once i get full depth my hamstring touches my calves and it feels like atg, but its not as I see in the video, so I have an idea what a full depth feels like and it doesn't touch the pin.

Video, meh.
<a href="http://www.youtube.com/watch?v=51u2k9WNnxM" target="_blank">http://www.youtube.com/watch?v=51u2k9WNnxM</a>