Adarq.org

Date: 24/07/2018
Soreness: quads, low back slightly
BW: 63.9kg

Condition: It was a nice session, back prevented me from doing any heavy deadlifts or squats.

Warm up
    walk to gym
    mobility and activation drills
    quad and hamstring stretches
    hip holds (forgot this until after jump squats, which my hips felt tight so did it after)

Workout
    Counter movement jumps
       - 3 x 5 @40kg, 30kg, 20kg

    Reverse Lunges
       - 1 x 5 each leg @bw
       - 1 x 3 each leg @20kg dumbbells in each hand
       - 3 x 7 each leg @40kg dumbbells in each hand

    45 degrees back extension
       - 1 x 5 @bw
       - 1 x 10 @20kg
       - 3 x 7 @40kg dumbbell

    Fifth Partial squat + Calf raise super set, feet shoulder width apart
       - 3 x 7 @100kg
       - Note: It was at pin 9 which is higher than quarter, only height where the low back pain was bearable as any lower my back would be compromised. hopefully I can strengthen my back this way, will keep the weight the same.

    front dumbbell raise + side dumbbell raise superset
       - 2 x 10 each side @8kg dumbbells in each hand

    side lifts
       - 1 x 10 @20kg dumbbells in each hand

    isometric 45 degree back extensions
       - 2 x 1 min @10kg plate

Cool down
    stretches
    walk back

Comment
It was a good session, I attempted RDL but back complained, so switched it to back extensions for glute hamstring work. I also wanted to do a superset of squats and calf raises but heavy squats at quarter squat was too painful for my back so I did the lowest pin which is just under the squat rack pin. which was bearable and back not compromised and hopefully I can use it to strengthen my back with. shoulder work rushed as time running out so did supersets alot and then finished with a isometric back extension.

Date: 29/07/2018
Soreness: none that stick out
BW: 9st 13lbs

Condition: It was raining and windy and later on the rain started to slow down.

Warm up
   Walk to gym
   dynamic stretches
   quad stretches
   hip holds x 20 secs @10kg cable
   back mobility stretch

Track Warm up
   A walk x 2, a skips x 2, a run x 2 all at 20m - 30m
 
Workout
   10m Sprint Starts x 3
   Push up sprint start - at the top position with lead leg in front and explode out x 2
   50m sprints x 3

   Back extension holds 45 degree holding 10kg plate near head x 2 x 1 min

Cool down
   stretches
   walk back

Comment
It was a wet day, the rain started to settle towards the end of the workout. I had to lessen the power in the explosive starts for the sprint starts and 50m sprints.
the back extension is a struggle especially when you starts to shake and your body trying to keep the upper body up and the core trying to take over and just complete struggle to hold it up but manage it before my body goes too low. good session.
   

when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

Quote from: seifullaah73 on July 30, 2018, 07:56:07 am

Quote from: LBSS on July 30, 2018, 05:40:44 am

when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

This is the worst attitude you can have with any sort of activity, mental or physical. I have probably been the hardest on you in terms of competing, but it's only because you've indirectly expressed this attitude in the past, and it holds back your progress immeasurably. I was happy to see you'd joined a club, because being part of a group can exert a positive peer pressure to go out there and compete, which is desperately what you need. But, you're still training by yourself (I'm guessing you're nervous to measure up against other runners) and, I'm not even sure if you're actually being coached properly, with puzzling max DLs out of nowhere and seldom running more than 50m in a workout. In each training phase, a sprinter does typically perform exercises to train all components of the race (acceleration, top speed, and speed endurance) in proportion. The weighting of each component will change a lot depending on the time of year, but they should be all in play at any given time.

Agree with everything you said. Nervous measuring up to runners is true. I hope to eventually get out of this mindset. I will ask to sign up to local meets. But I do well on my own then with groups (introvert)

what's that about registering with british athletics? the open meets at lee valley cost six pounds per event. i don't know where you are in the UK but it's worth traveling to race. you'll never be in as good shape as you hope to be, and that's fine! i did two races on my recent trip in crap conditions because there's no replacement, even as a training tool, for competition against other people. could i have done better if i'd trained more, hadn't flown 7,000 miles one way and then 7,000 miles another way, been able to keep running consistently on the road, etc.? yes. doesn't matter, still beyond happy with myself for at least trying.

you can do it!

If you want to join a club you have to register with england athletics and pay the membership fee.

Most of the meets near my region, east england, do their meets online and some are cancelled and some require registration with england athletics.

Quote from: LBSS on July 30, 2018, 05:40:44 am

when are you gonna race, man? like, find an open meet and race? for example: https://www.visitleevalley.org.uk/en/content/cms/outdoors/athletics-centre/competition-entry-forms/sprints-meetings/

it's about measurement, but even more than that it's about learning. at the meets i went to a few years ago, i impressed exactly no one with my times. but i chatted to a couple of fast people who were impressed simply that i'd decided to try to get faster as an adult, entirely on my own, and test myself. that's what you're doing, too. if i'd decided to keep trying to get faster at sprinting, instead of realizing that sprinting was one in a long line tangents distracting me away from jumping, i'd have followed up with a couple of those people. hobbyists love sharing their hobby.

http://www.openmeetings.co.uk/find-an-open-meet.php

In UK athletics you have to be registered with British athletics, which I am and also be a member of a club, which the price is £62.00 which is ridiculous.

The real truth why I don't race besides being too occupied to go out of town competition, also because my training is like a stage by stage training so I am training the acceleration part of the 100m so I haven't trained the speed maintenance and deceleration to a certain degree, I fear of getting a bad time and resulting in low motivation to train.

I would like to compete but would prefer if it was local until I feel confident to go to bigger and out of town meets.

identify your fears, attack relentlessly.

edit: s/identity/identify

Date: 11/08/2018
Soreness: low back slightly
BW: 63kg
Condition: It was a nice sunny day and warm, but I have allergies and was causing problems with my breathing and sneezing a lot. But conditions were good for running.

Warm up
   walk to track
   ankle mobility
   calf mobility stretch
   hamstring leg swing stretches
   single leg glute bridges
   quad stretches
   lunge quad stretch
   hip holds @15kg 20 secs
   bodyweight back extensions

Track Warm up
   a walk x 2 x 20m
   a skip x 2 x 20m
   a run x 2 x 20m
   alternating high knee drill x 20m
   fast high knee drill for 10m

Track Workout
   10m sprint starts x 2
   push up sprint start x 2 x 10m
   50m sprint starts x 3

Gym Workout
   sprint arm swings 5kg dumbbell 2 x 20
   decline sit ups 3 x 10 @25kg plate, 22kg plate x 2
   back extension 45 degree holds /w 20kg plate x 2 x 1 min

Cool down
   stretch
   walk back

Comment
It was a good session, the runs felt ok compared to the last 20m which felt even better. The isometric back extension holds is difficult especially when you reach 40 secs onwards your core shuts down back shuts down and your body is shaking trying hard to get to 60 seconds and your body slowly going lower and lower. Good workout. hayfever causing heavy chest affected the recovery a little. I plan to incorporate 30m sled runs hopefuly next workout.

Date: 16/08/2018
Soreness: hips, quads, glutes, mid back a little
BW: 63.6kg
Condition: it was a rainy day, but inside I seem to get warmed up very quickly.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch lying and seated.
   quad stretch - lunge variation and seated lunge variation
   hip hold stretch /w cable @15kg x 20 seconds

Workout
   Counter movement jump squats
     - 3 x 5 @40kg, 30kg, 30kg

   Reverse Lunges
     - 1 x 3 each leg @bw
     - 1 x 3 each leg @27.5kg dumbbells in each hand
     - 3 x 7 each leg @50kg dumbbells in each hand

   Leg press calf raises
     - 3 x 15 @200kg

   45 degree back extension
     - 1 x 7 @50kg /w bent over row superset
     - 3 x 7 @70kg

   Sprint arm swings /w
     - 2 x 20 @5kg dumbbells in each hand
   
Cool down
   stretch
   walk back

Comment
It was a good session, the reverse lunges was ok and the back extension seems to be more harder then a normal hyperextension when you are lying flat as with the back extension there is more angle (rom) to cover when at 45 degree (100 degrees).  so doing 7 reps was tough especially the last rep difficult to get to top of movement.