Adarq.org

Date: 09/12/2021
Soreness: hamstring a little

Condition: raining, hamstring feeling a little better but you can feel the injured part when walking and when sitting on your calves it's like a lump in the way.

Warm up
   activation and mobility stretches#

   light sprints - started from light and gradually up the intensity aiming to avoid aggravating the injury, after the run I could feel it in my injured hamstring but minimal pain.

Workout
   step ups
      - 1 x 3 @20kg each leg
      - 3 x 5 @60kg each leg

   contrasted by feet strike down to a low box and jump onto a higher box using that momentum and landing on the same leg x 5 each leg

   contrasted by sprint starts 1 leg for each leg inside gym, too cold and wet outside.

   hamstring leg curls
      - 3 x 5 @15kg
      - 1 x 0 @20kg
      Note: 20kg was too much for my injured hamstring but 15kg was not a lot of stress on the injured part and majority of the work done by the bicep femoris, but the injured part of the hamstring is used to initiate the movement and bicep does the rest so not bad.

   no contrast work so did isometric single leg hip thrusts each leg shoulder on bench
      - 3 x 10 second hold each leg fully extended hip top position @bw

   seated overhead press with dumbbell
      - 1 x 5 @8kg dumbbell in each hand
      - 3 x 5 @15kg dumbbell in each hand

   cable pulley reverse crunch kneeling
      - 1 x 5 @30kg
      - 2 x 15 @60kg

   leg raise holds with 5kg plate on leg and holding 10kg plate above lying down
      - 1 x 25 seconds

   side bends
      - 1 x 10 each side @20kg dumbbell

Cool down
   stretch

Comment
Ok session, hamstring felt little pain 2/10 and avoided anything that would cause it pain throughout the exercise rom. sprints felt ok ensured not to go too forceful to aggregate my injury.

Date: 14/12/2021
Soreness: hips, hamstring (not injured point)

Condition: It was an ok day, track was wet but got some good sprint starts. Hamstring sprain has healed up nicely, lucky it was a minor sprain.

Warm up
   activation and mobility stretches

   light sprint starts (felt good)

Workout
   box squats (low box near parallel but a little above)
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg (was planning 120kg but based on this being a little difficult went with 110kg)
      - 3 x 4,5,5 (last set was difficult, the more difficult it was the more i had to breath in and contract my abs to get it. Good thing I didn't do 120kg)

   Above was contrasted with sitting box jumps (sit on edge of bench with box in front and I just jump up and on to the box, which the height of the box was around 35")
      - 3 x 3 reps on 35" box and then 2 reps on 30" box, basically removing a rubber 25kg plate from the 30" box)

   RDL - test my hamstring out and no pain at the injured point just the soreness of the bicep head from the lifting
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 3 x 5 @100kg

   Above contrasted with 3 reps of broad jumps and also after last set I was just playing around with the bar on practicing the snatch, the bar to hip and torso angle and stuff.

   Bent over barbell rows
      - 1 x 5 @20kg
      - 3 x 5 @50kg

   ab work
      - 1 x 15 @65kg cable pulley reverse crunch kneeling
      - 1 x 10 hanging leg raises with 15kg dumbbell between leg
      - 1 x 10 each side side bends, 20kg dumbbell in one hand
      - 1 x 25 each side russian twist
      - 1 x 25 seconds lying isometric leg raise holds with 5kg plate on my leg and holding 5kg plate to stop me from tilting forward and keep me down

cool down
   stretch

comment
Nice tiring workout, the box squats was good, it doesn't stress the hips even though when the box is low as I relax my hips as with squats the hips are constant under tension. RDL did light to test the hamstring and it was good.

Date: 21/12/2021
Soreness: glutes
BW: 72.1kg

Condition: It's a christmas week so gym closes early and I took leave from work so I got to gym early, then there were some workers and then after track club all over the gym under squat rack, power lifting platform doing core work and only had 1 hour, so not a lot of space nor time to do work.

Warm up
   mobility and activation static stretches

   light sprint starts - slightly slippery so not full effort

Workout
   power snatch practice - hardest part is from knees to overhead the hip contact part, but practice is slowly reaping benefit.

   was going to do hamstring work but did something else

   single leg box squat off bench holding a dumbbell
      - 1 x 5 each leg @15kg dumbbell
      - 2 x 5 each leg @25kg dumbbell contrasted with a explosive step ups x 3 reps

   track people left so could do some front squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 3 @120kg - strangely comfortably easy but painful on the wrist ofc

   contrasted with cmj holding 10kg plate.

   single leg RDL cautiously
      - 1 x 3 @20kg
      - 2 x 5 each leg @60kg - was just tickling the injured spot

   contrasted above with single leg box jumps

   dumbbell shoulder press
      - 1 x 1 @20kg dumbbell in each hand too difficult
      - 1 x 3 @17.5kg dumbbell in each hand - shoulders a little weak

   caterpillar crunches - something I made up where I do crunches lifting my upper back of the floor and same time i'm doing reverse crunch by lifting my lower back of the floor bringing knees to my chest to work upper and lower abs.
      - 1 x 25

   side bends
      - 1 x 10 each side @20kg dumbbell in one hand

Cool down
   stretch

Comment
It was an alright session based on the circumstances.   

Date: 30/12/2021
Soreness: quads
BW: 71.5kg

Condition: Wet day and gym crowded again due to early closure of track and gym and it won't be open over the weekends which is a speed session for track club. 1 Hour in total left.

Warm up
   mobility and activation stretch drills

   sprint starts - 2 x 10, 4 x 30m - light due to it being slippery

Workout
   Reverse Lunges
      - 1 x 5 each leg @8kg each hand
      - 2 x 5 each leg @30kg each hand - careful due to slippery shoes on wooden floor as rest of gym occupied, but it was comfortable

   contrasted above with jumping switching lunges
      - 2 x 3 each leg @8kg dumbbell in each hand

   Power snatch practice
      - hip contact barbell drills
      - hip contact leading to barbell row
      - shouldn't add weights as i'm mid practicing technique, difficult part is hip contact to jumping as i need some concentration from a slight knee bend to a jump on hip contact but it's coming along nicely
      - muscle snatch empty barbell x 5

   caterpillar crunch - crunch elbow to knee lifting lower back and upper back from floor really burns x 20 reps

   side bends with 20kg dumbbell x 10 each side, 20kg dumbbell in one hand

Cool down
   stretch

Comment
A good session, got some runs in as gym was closed over weekend.
   

Date: 09/01/2022
Soreness: quads a little that stands out

BW: 71.8kg

Condition: It was sunny outside and looked dry based on drying pavement and got flats and upon arriving roads were still wet and track was still wet and holding moisture. sub ME sprints and recording it to see if sleds have helped.

Warm up
   ankle rotation
   hamstring leg kicks
   quad stretch walks
   glute bridge
   abductor side to side stretch
   kettlebell lifts with feet for hip stretch
   back stretch

   sprint drills
   sprint starts practice - 10m, 20m

Workout
   2 x 20m sprints

   2 x 30m sprints

   1 x 60m sprints

Cool down
   stretch

Comment
Recorded the runs to get 20m splits for 20m runs, 30m runs and 60m runs for last leg get a good understanding of what my 20m splits are. Couldn't do max effort as it was wet and had to run into wind as running other way requires starting from the finish line and the track texture is smooth making it more slippery.

Date: 16/01/2022
Soreness: none that sticks out

BW: 72.3kg

Condition: Wet track but it was sunny and light breeze but a little cold. Gym closing early so had 1 hour.

Warm up
   activation and mobility dynamic stretch

   sprint drills

   acceleration practice

Workout
   5 x 20m sprints

   Ab work
      - crunches
      - iso leg raises lying
      - side bends

Cool down
   stretch

Comment
I brought spikes to record my run again and implement some tips given to me, one major tip being my shin angle, as when I bring hips high my shin angle become too vertical so I have to lower my hips to get a good shin angle. The start felt a little off balance as new to this style but got a little used to it after 3 runs. My other problem also is my weakness in the deep squats due to hip straining every time I do it and therefore I am not developing force at closed knee angles.

Date: 20/01/2022
Soreness: glutes, hamstring and quads were sore

BW: 72.6kg

Condition: It was really cold but the track was dry and not slippery so I could get a more effective sprint starts.

Warm up
   mobility and activation stretches

   warm up sprints with sprint drills, light, before. Felt good and more comfortable with the new sprint stance. But felt good.

Workout
   Reverse High Step ups (where knees is higher than belly button) Start on top and slowly lower down and touch the floor on tip toes, to avoid assistance, and go back up
      - 1 x 4 each leg @bw
      - 3 x 5 each leg @15kg dumbbells in each hand
      Note: Feels quite high that you cannot use any other muscles to assist you going up, almost to a point where you feel mechanically unable to get up, especially when you have dumbbells in your hand, but my lower leg muscles were burning, like they have never been worked like this before. Glutes, hamstring, quads and calves when shooting up from the tip toes, but will use this for a while to help develop strength from a close knee angle.

   Contrasted above with single leg box jumps x 3 each leg

   hamstring work a little unsure of what to do, so just did leaning leg curls with cable machine
      - 3 x 5 @15kg

   not much contrasted work

   Overhead press
      - 2 x 5 @40kg - first set comfortable 4 reps and last push for last rep, 2nd set 3 reps just managed and remaining 2 using slight legs.

   side bends 1 x 10 each side holding 20kg dumbbell in one hand for each side

   reverse crunch using cable 1 x 20

   hanging leg raises using 8kg dumbbell between leg

Cool down
   stretch

Comment
Step ups targeted the muscles I usually work out, but because it's at closed knee angles, they felt like they never been worked before. Dumbbell helps for balance especially when step is high. Sprint start felt good. the home resistance band starts are helping, which I do on off days.