Adarq.org

Date: 21/12/2017
Soreness: mid back a little but better after peanut tennis ball roll against the wall, quads and hamstring a little
BW: 143lbs
Injury/Sprain: left hip flexor

Condition: 2hrs to spare, but at the beginning the gym was crowded especially since it is a small gym. So just had to find an empty spot to do my warm ups and stuff and then go on to a squat rack when free. So the warm up took 30 mins as a lot of unnecessary rest.

Warm up
    10 min walk to gym
    3 variants of ankle mobility/ calf stretch
    anterior tilt seated hamstring stretch
    glute contraction holds while holding 10kg plate in front in deep squat
    hip flexor hold/ hip flexor opening work/ seated iliopsoas stretch
    3 variants back mobility work
    power plate work for hips and back

Workout
    Partial Squats
      - 1 x 5 @60kg
      - 1 x 5 @80kg
      - 3 x 7 @100kg

    Calf raises
      - 1 x 8 @100kg
      - 2 x 20 @120kg

    Romanian Deadlift
      - 1 x 5 @80kg
      - 2 x 6,1 @120kg
      - 1 x 7 @100kg

    Dips
      - 1 x 19 @BW

Cool down
   some stretches avoiding hip muscle related stretches
   power plate for back
   10 min walk back

Comments
It was nice day besides the mud, the warm up went a lot longer as the gym was crowded. They went well. Then I did the squats, 100kg felt good after getting into the rhythm, just hit the pin a little and then go up. The calf raise was same as always without problem. RDL, I wanted to attempt 120kg, when I lifted it, it was comfortable not too heavy but as I descend I could just get it a little bit down my shin and manged that for 6 reps but second set it was too heavy to descend again, so did 1 rep, lightened the load and did 7 reps at 100kg quite comfortably. I had 10 min to spare so I decided to do some dips, quite enjoyable. I had to grind at 19, I wanted 20, but 19 was like the rep before failure.

Date: 02/01/2017
Soreness: right upper glute a little sore for some reason
BW: n/a
Injury/Soreness: left hip flexor little (the 2 weeks rest helped)

Condition: it was an alright day, hips are feeling better, will feel slight strain when hip under tight stretch

Warm up
    ankle, calves, hamstring, glutes, hips and back mobility/activation stretch/drills
    hand behind head bw squats 2 x 5
    holding an aluminum tube as a bar and squatting 1 x 5

Workout
     squat jumps with aluminum tube 3 x 5 - it felt strange/awkward jumping after squatting down but maintained rhythm nevertheless.

     single leg kneeling squat 3 x 5 - kneel with one leg on an elevated platform sitting on my heels and the other leg straight touching the floor, then I lift my hips and go on to my knees and then I would lower my hips and lower till my feet just touch the ground then i contract glutes and come up again, so basically single leg squats on edge of platform but instead on my knee.

    single leg squats on edge of chair 3 x 5 - hips working hard and felt pressure but only little pain, the only pain was just in the working of the hips.

Cool down
   stretch

Comment
It was a nice rehab/light session for the hips. And also the asics pirhanna have just arrive, damn the box it arrived in felt like it had no shoes, just some scrumpled up paper, but the shoes are light and the material feels thin and yet strong. can't wait to try them soon.

sick!!

ya man, curious to see how you feel in those.. should feel great I predict.

Date: 06/01/2018
Soreness: none that sticks out
BW: forgot to measure
Injury: hips very little

Condition: it had rained so track was wet and it was cold. It was a light run session using my normal asics shoes. I will use the asics pirhannas once I can run without any doubt/fear of aggravating an injury at full effort.

Warm up
    10 min walk
    2 x sprint drills
    leg swings
    hip flexor iso holds
    psoas cross legged stretch

Workout
   1 x 50m sprint @50% intensity
   1 x 50m sprint @70% intensity
   1 x 50m sprint @90% intensity

Cool down
   10 min walk
   little stretch

Comment
It was a good workout. It had rained. The warm ups were good, when doing the a skip where you bounce on one leg with other knee up, then switch knees and bounce. it had touched a little on the hip pain. The rest of the warm up was fine. I decided to do sprints with increase in intensity every run. each run would just touch the hip pain but not aggravate it. So was a little cautious but still managed to run almost full effort keeping an eye on my hip pain. Pain would be a 1/10, you can feel it's there but it's not painful.
   

Date: 11/01/2018
Soreness: Doms entire lower body and back from tuesday
BW: 10st 1lbs
Sprain:Yep, again a small muscle pull of my left hip flexor just as it was healing. 

Condition: It was raining and cold and my session didn't last long, about 30 mins including warm up

Warm up
    10 min walk
    same warm up activation/mobility drills

Workout
    Counter movement jumps
    2 x 5 @30kg
   
     

    It was at this point I realized, I f'ed up.

    What happened was yesterday, I was outside as part of my rest day and there were these steps around 6-7 steps. I decided to try and jump the entire steps from the bottom without run up or walk just straight jump. I jumped landed on leg on the top and the last leg just touched the 1 step before and I felt a pull in my left hip flexor muscle on landing, which was a little sore 3/10 and concentrated (the pain was sharp in one area 5/10). I had doms yesterday too. So after resting it, it went away, until when I went to the gym today the warm ups were fine even the hip warm ups, it's only after checking my squat depth at bw that area the entire hip flexor was sore at partial squat depth. Just going to that depth was sore. So I did counter movement jumps which was quite painful but not really sharp but spread out through the entire hip flexor. So I only did do 2 sets. When I attempted partial squats , with warm up at 60kg, which is easy for me just reaching that depth was too painful so I just dropped it on the safety pin and called it a day. So annoying. Now I am wearing hip bandage and can go to partial squats without pain just only if I go deep then there is pain, so hopefully slowly by slowly the pain will go.

Date: 16/01/2017
Soreness: lower back
bw: 64.7kg or 63.7kg i was wearing jumper and my trainers.
Injury: little on left hip flexor

Condition: it was nice sunny day but when I started walking the grass was soo muddy and the wind was blowing really hard and cold. Only when you are inside you only get the sun without the wind. But more pain today. 

Warm up
   10 min walk to gym
    activation/mobility drills and stretches

Workout
    Counter movement jumps
       3 x 5 @35kg

    Partial Squats 
       - 1 x 3 @60kg
       - 5 x 0,0,7,7 @100kg
          = Note: The first 2 sets as I lowered I just kept getting stuck I had to drop
          it on the pin but I knew I could do it, just some slight technicality, didn't
          know what it was but managed to do it for the next 2 sets of 7 reps.
 
      - 2 x 4, 0
          = Note:  FAIL: I could do 4 reps but some little change in my body's
          tension, that I am not aware of and I collapse meaning I failed on the fifth
          rep and couldn't do it again when I tried again.

      - 1 x 7 @ 100kg
          = Note: This I could do, after taking jumper off, placing around my waist,
           don't know what is going on. Also after doing these squats and unracking
           my lower back was a little sore. So I did the stupid thing and I laid on the
           bench sideways with my lower back and everything below hanging off one
           and by upper body hanging off the other side of the bench. This kind of
           made my lower back worse just in terms of pain as when I stood up I
           couldn't bring my hips in neutral position with my spine as it was too
           painful for my lower back. So did a lot of power plate vibrations and
           stretching forward my spine, to help make keeping my hips and spine in 
           neutral position.

      Calf Raises
         2 x 10, 20
              = When I lift up the weight is a little painful, the majority of the pain was
              while the bar was on my back. But doing the calf raises was fine, it was
              just trying to get it over with while the pain is there and yes even
              though I posted about training through pain yet I did it here 
              but the pain was just from the weight of the bar, not a
              muscle being tightened pain. 
       
      RDL
        - I decided to skip this, knowing that without pain doing this can give me
        little pain in my lower back, who knows how much more painful it would be to
        train with lower back pain.

Cool down
    stretch
    10 min walk back

Comment
The warm up went well and comfortably too and the counter movement jump was good too, especially not having any hip pain while doing it but then I run in to the lower back pain after finished squatting, which strangely enough 100kg, which was easy before with shoes, is difficult because of some tiny technical adjustments, that are soo small I am unaware of it. Sucks, but back pain subsiding a little, will stretch it before I go to sleep, but until then I will do nothing to it. 4:35pm now.

Date: 20/01/2018
Soreness: back little, hips (when running 2/10 pain)
BW: 64.2kg
Injuries: hip a little

Condition: It was raining quite a bit and it was cold so I had to try and keep warm and run. It is a try get back into running form session.

Warm up
    a few minutes walk to track
    ankle mobility
    hip distraction band work
    hip flexor hold stretch
    reverse calf raise for shin work x 20
    sprint drills x 2
        Note: don't know if this is normal or just weakness but when I do the a skip, but instead of skipping from leg to another I hop twice on each leg once when knee comes to chest and other hop while maintaining the knee height, when I do the second hop my heel touches the floor for a fraction of a second before coming back on to the balls of my feet.

Workout
    3 x 50m sprints @90%
        - the hip pain would be 2/10 but it's not a pain that lingers a long time after the run.

Cool down
   stretch

Comment
it was cold so my legs would be cold even when fully warmed up but managed to get in some good runs. back a little sore but not problematic when I run.

Date: 25/01/2018
BW: 10'02.4
Soreness: left internal oblique/erector spinae (when putting plates back down I lean to my left and down)
Injury: Left hip flexor - you can feel it if muscle is contracted and relaxing at quick time

Condition: I hate muddy grass, my trainers all dirt and sinks in too. But once I was inside it was nice and warm and the session was ok. Did alot of talking with the guy there so time went by quick.

Warm up
    10 min walk to gym
    activation and mobility warm up
    hip distraction band workout
    seated iliopsoas stretch

Workout
    Squat Jumps
      2 x 5 @35kg - had to take it easy as lower back a little sore from jumping

    Partial Pin Squats
      1 x 3 @60kg
      1 x 3 @80kg
      1 x 3 @100kg
      2 x 6,7 @110kg - I rested a long time between sets talking so managed 2 sets

    Romanian Deadlifts
      1 x 3 @80kg
      2 x 7 @100kg

Cool down
    stretch
    10 min walk

Comment
It was a nice session, 100kg in trainers was comfortable while embracing the core. 110kg was also comfortable but did it barefoot to avoid rocking forward. The back is such a sensitive thing that a little careless can hurt it when lifting heavy, such as when I was unracking for the romanian deadlift, I didn't brace my core just lifted it and my back was under pressure, but that pain subsided after breathing in and embracing the core and doing the workout. When I put plate down I grab it with my left hand and lean to my left and put it down. So have to be more cautious when lifting now in terms of don't lift anything until your body is at a safe posture to do so, even though laziness can get the best of us. Enough ranting. A good workout hopefully next week I can do 2 days of 3 sets of 7 for the squats and move on to 120kg the following week before switching to the next phase, which is either lunges or BSS.