Adarq.org

Plan:
Get back on to box squats, but do them for 1 day a week so I can allow recovery from knots. Second gym day would be the new workout I did on Thursday. This would feel better for my body.

nice session.

Date: 14/02/2019

   back extensions - painful for the lower back holding 15kg but managed to do 10 reps and hold last rep for 30 seconds. the pain is from the back going to an extended position. Don't know if I should just remove this or replace it with reverse back extension.

remove everything that causes pain.

Date: 17/02/2019
Soreness: legs a little fatigued, back a little
BW: 148.6lbs

Condition: It was a great sunny day, with a wind blowing quite a bit. But it was warm and comfortable.

Warm up
   Ankle mobility
   Dynamic calf stretches
   Front and back leg kicks for hamstring stretch
   Lying down hamstring stretch
   Quad stretch on bench
   Quad stretch walks
   Single leg glute bridges on small box
   Hip thrusts on bench
   High knee hip holds on tip toes single leg
   Back stretch
   Explosive reverse lunges

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Alternating high knee drills x 1 x 20m
   
Workout
   10m Sprint Starts x 3
   
   Push Up sprints starts 10m
      - lead leg forward x 2

   30m Acceleration sprints x 3

   50m sprints x 3

   single step sprint starts x 3

Cool down
   stretch
   walk back

Comment
A nice day for a speed session, minimal effect from the wind. The back felt better from the runs just felt tight only at 30m, did the pain show up a little but after a few more runs the pain disappeared so the 50m sprints were comfortable.

Date: 21/02/2019
Soreness: upper back doms
BW: 147.8lbs

Condition: My shortest session ever. I was stuck between a late start and an appointment later on. 11:45 to 12:15. Sucks but atleast it's not a recurring thing so I guess it's a good light/recovery day.

Warm up - 10 mins
   Ankle mobility
   Calf stretch
   seated hamstring stretch
   hip thrusts
   high knee single leg holds @bw x 20 seconds each leg
   back stretch front and back

Pre Workout treadmill run - 5 mins
   23km/h @15% incline sprints, much more confident to run without holding for a couple of seconds before holding it and running for 15 - 20 seconds.

Workout - 15 mins 
   Partial Squats
      - 3 x 5 @70kg

Cool down - 5 mins
   stretch
   walk back

Comment
Only had 30 mins for warm up and workout so I thought of doing a compound workout I could benefit the most and calves and hamstrings already feel strong enough and decided to do the squats as it can target entire p-chain and quads are slightly weak.

Track Workout - 50 minutes
   Sled Sprints @45kg x 2 x 10m

I feel every time I read your log, there's something bizarre incorporated into an otherwise innocuous workout. This fits the bill right here.

The key with weighted sled pulls is to progressively overload your ability to accelerate over 10-30m. But it has to be within thin margins, otherwise you stop performing the technique you're trying to overload. You cannot be sprinting properly with this much weight - it will just be a slow push. From what I've done and read about, something like 10-15% of your bodyweight, or a maximum of 10-15% drop-off in your 10-30m sprint time, is what you're aiming for here.

This has been asked this a few times with no response: if your goal is 100m, why are you only running a maximum 50m, once or twice a week? Is this part of an incredibly long-term training plan? Why not do some tempo sprinting, or anything other than short acceleration work (but confusingly, no block starts, which is something you really should be doing if your goal is the 100m)?

It's only because you post so much that I want to help your training, but it's still so confusing.

Date: 26/02/2019
Soreness: quads, glutes, hamstring
BW: 147.6lbs

Condition: It was really sunny, but inside the gym the sun's rays didn't reach far inside, so there were cool spots in the area I was working. Arrived at the gym at 12:00 so had approx 2hrs, which is enough for lower leg work but I also do upper body so the last part of the session was rushed in terms of reducing resting time.

Warm up
   ankle mobility
   calf stretch/mobility
   hamstring stretch lying
   quad stretch lunge position
   single leg glute bridges
   hip thrusts using a bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill Run
   Treadmill run 23km/h @15% incline - 4 seconds without holding and 20 seconds holding - glutes on fire after

Workout
   Box Squats
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 1 x 5 @80kg
      - 3 x 8 @120kg
      Note: slightly different pain lower back muscles, but then disappears, pain doesn't come back after the workout.

   Prayer Break

   Hanging plate walks @20kg x 2 laps in the gym

   Leg press calf raises
      - 1 x 5 @130kg
      - 1 x 7 @130kg single leg attempt but other muscles also played a part so abandoned idea.
      - 3 x 20 @230kg - fast calf raises

   Back extensions on bench 1 x 10 with hand behind head /w 30 seconds hold last rep

   Stiff leg deadlift
      - 1 x 5 @20kg
      - 1 x 6 @60kg
      - 3 x 5 @120kg - challenging

   cable core rotations
      - 2 x 10 @20kg each side

   shoulder press front and side
      1 x 7 each side @15kg dumbbells in each hand
      1 x 7 each side @12.5kg dumbbells in each hand

Cool down
   stretch
   walk back
   peanut tennis ball rolling lower back - no pain

Comment
It was a good and a challenging workout. The box squats where I miss out the lean back is more harder due to the lean back giving momentum, but also hip has to work more. The leg press calf raise was good but hard with single leg, The deadlifts were challenging especially last set last rep, the difficult part is once you have stood up you want to extend and drive hips forward. The rest were good.

   

Date: 05/03/2019
Soreness: posterior chain
BW: low bat

Condition: It was a really nice day, I came in a little later than I would have liked, but still managed to get a lot done.

Warm up:
   ankle mobility
   calf stretch
   hamstring stretch, seated
   quad stretch on lunge
   single leg hip thrusts
   single leg glute bridge /w feet on bench
   high knee hip holds with thigh strap @50kg
   back stretch - front and back

Pre Workout Treadmill run
   Treadmill run 23km/h @15% incline

Workout
   Box Squats
      - 1 x 6 @20kg
      - 1 x 5 @80kg
      - 2 x 8 @120kg
      - 1 x 10 @120kg - without fully sitting, just touching it and then ascending

   Hanging weight walks
      - 2 x 20kg weight strapped on

   Leg Press Calf Raises - slow instead of bouncing as that is more easier and maybe cheating.
      - 3 x 20 @230kg

   Prayer break

   Romanian Deadlift
      - 1 x 5 @20kg
      - 3 x 7 @100kg

   Back extensions
      - 1 x 10 /w 10kg plates held near chest /w 30 second hold on last rep

   Cable core twists
      - 2 x 10 @20kg

   Bench Press
      - 1 x 5 @20kg
      - 1 x 5 @45kg
      - 2 x 7 @40kg

Cool down
   stretch
   walk back

Comment
A good session, it was a good idea to do 120kg squats again as this time round much less painful and more stronger, so now I can progress by 10kg next week even though I want to up it by 20kg but #AELS. Last set I did it by just descend and just touch and come up, which was way easier and maybe like a transition assistance exercise for the partial squats this thursday. calf raises are easy so I do it 1 rep at a time slowly to make it more difficult. RDL comfortable up to the lower shin, might alternate between deadlifts and RDL per week. Also need to alternate upper body between bench press and shoulder press.