Adarq.org

Date: 25/01/2022
Soreness: hamstring and glutes

BW: 72.5kg before it was 74.5 for some reason.

Condition: Really cold outside, but good grip on the track.

Warm up
   mobility and activation stretches

Workout
   couple of sprint starts - trying to get the shin angle right and extending the hips by pushing hips forward and keeping feet low on the start. But forgot about cue to drive back down, I just left it automatic mode.

   high step downs
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbell in each hand
      - 3 x 5 each leg @15kg

   contrasted above with feet drive down with cable machine x 3 each leg @30kg

   single leg RDL for hamstring bicep and glutes, back leg far back on toes
      - 1 x 3 @20kg
      - 3 x 5 @60kg

   contrasted with 2nd pull of snatch same weight, heavy but important thing was just the hip extension under tension whether I can get the bar up high enough or not, isn't important x 3

   overhead press
      - 1 x 3 @20kg
      - 2 x 5 @40kg

Cool down
   stretch

Comment
shin angle seems better, practicing at home and on the track, drag front and back toes, will open the driving knee a bit more so it can drive down and back rather than just straight back. step downs went well, have to lift dumbbell when lowering as box gets in the way as I lean forward to keep weight over legs.

     

Date: 03/02/2022
Soreness:       My Quads were sooo sore just from the running, I felt a little sick. The pain is deep quad muscle so approaching faint levels but manage to do what I could with the workout. The pain stayed for a day and then subsided but not gone but waiting till it is reignited.

Condition: Finished work a little late as I had to go on site and came back with only 30 to 45 mins to work, so I thought run, then step ups as that targets all muscles in the lower body.

Warm up
   mobility and activation stretches

Workout
   Sprint starts for 10 and 20m working on technique

   Step down and up
      - 3 x 3 each leg @17.5kg - leg was shaking so had to put some attention to slow and concentrate to keep muscle concentrated not allowing it to shake upon relaxation.

Cool down
   stretch
   
Comment
Maybe from the time spent standing at work, an hour or 2 straight may have had this effect on my runs, but quad so painful I was sweating. So quad work was hard. But got home and applied heat cream.

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Date: 06/02/2022
Soreness: quad pains started showing up again but minimized it by reducing effort.

Condition: Wet track and slippery so bought spikes but couldn't use it as applying some effort into my runs was riling up the quad pains, it reached pains of around 5/10 at a comfortable relaxed intensity. It was a basic technique work. working on implementing 3 toe drags in my sprints which I also practice at home, helps with quick steps.

Warm up
   mobility and activation dynamic stretches

Workout
   3 x standing sprint starts for 1 step drag
   3 x standing sprint starts for 2 step drag
   2 x standing sprint starts for 3 step drags

   2 x low intensity sprint starts 3 point for 3 drags 10m

   3 x 3 point start 1 step drag
   3 x 3 point start 2 step drag
   3 x 3 point start 3 step drag

   was wearing a big jumper as it was a little cold and windy and low intensity starts so I don't slip, but it went well, stride length measured using cone and number of steps.
   
   Step 1 from start line: 88cm
   Step 2 from start line: 1.18m
   Step 3 from start line: 1.48m

Cool down
   stretch

Comment
Nice to work on some new technique and seeing it work as I up the intensity, as new things feel awkward but practicing it at home with resistance bands helps. Then I can properly do an effective sled drag with better shin angles. Quad pain was aggravated but not a lot as I didn't put max effort just a comfortable amount.

Date: 10/02/2022
Soreness: shins side, quads

BW: 71.9kg

Summary: It was cold, track was dry for running. The sprint starts better than before but still bad technique, I can do it well when using a resistance band, but without band my form just breaks. Might need to use sled straight away to try a different method. Also I may try just dragging first step, second is already natural and third would be low as well but starting to get a little higher but not that much different from toe drags. So will try both and just see what I find out. Had enough time to do more than one gym workout.

Warm up
   activation and mobility stretches

Workout
   sprint starts 10 and 20m - still can't keep my knee angle closed.

   high box step down step up
      - 1 x 3 each leg @bw - help clear out any tightness of the hips and the knee
      - 1 x 3 each leg @6kg dumbbell in each hand
      - 3 x 4 each leg @17.5kg dumbbell in each hand

   above contrasted with single leg drop jump onto another box x 3 each leg, right leg was stronger and could plant it and stabilize landing on one leg, but left leg, weaker, can jump off it on landing but was not confident in landing it so landed double leg.

   leg curls single leg
      - 1 x 3 @10kg
      - 2 x 5 @20kg each leg

   overhead press
      - 1 x 5 @20kg empty bar
      - 1 x 5 @40kg without leg assistance so was good

Cool down
   stretches

Will be going to Belgrade next week till April for work purpose. First time travelling on my own abroad so should be interesting and an exciting adventure. Cold af probably.

Date: 01/03/2022

Soreness: right hip sore when slight extension of the hips but left is fine.

Condition: first proper workout in Belgrade Hotel, gym is good for a hotel gym and also has one equipment we don't have much in the UK, 45 degree back extension machine.

Warm up
   Activation and mobility stretches

  Light sprint starts in my room, 5 to 7m line of space to use.

Workout
   Front elevated Bulgarian deep split squats using Smith machine
      - 1 x 3 @empty
      - 3 x 3 @40kg plus bar of Smith machine, which is not 0kg,prob 20kg

   Contrasted with rear foot elevated single leg squat jumps bringing knee to chest and straight for each reps.

   Back extension 45 single leg
      - 1 x 5 @bw each leg
      - 3 x 5 @30kg dumbbell near chest

   Contrasted with broad jumps x 3

   Seated dumbbell shoulder press
      - 2 x 5 @16kg dumbbell

   An work upper and lower and aidr

Cool down
   Stretch

Comment
Happy about getting some workout abroad. Like the back extension. Hip pain when extended but no pain during the exercise. Then had chicken from rottiserie and rice with vegetables and pita naan.

might be gout

Could still be gout, do a blood test and see what your uric acid levels are at

The blood test report was normal, uric acid was normal around of 219.

But there has been an improvement in the CRP value of 20.1 mg/L.

Antibiotics taking effect and abscess has shrunk, 2 more days and we'll see. Walking much better and less painful.