Adarq.org

Date: 21/09/2022
Soreness: Strained my groin Sunday but it was light as squats felt OK with them.

Condition: I'm in Belgium now and using hotel gym which was packed but got from equipment to equipment. They had seated calf machine, hyper machine, squat rack and strange cardio machine which mimics front side mechanics of drive phase in sprinting, which was cool but not going to get much power and quickness but strength and endurance.

Warm up
   Seated pedalling machine
   General mobility and activation stretches

Workout
   Paused squats
      - 1 x 3 secs @20kg
      - 1 x 2 x 3 secs @40kg
      - 1 x 3 x 3 secs @50kg
      - 1 x 3 x 3 secs @60kg
      - 1 x 3 x 3 secs @70kg
      - 1 x 2 x 3 secs @75kg

   Seated calf raises single leg and double leg
      - tried different weights and on its own is 11kg which when adding 10kg total my legs cramped on single leg calf raises so did 2 legs and 20kg.
      - 3 x 5 x 3 secs hold on top @33kg

   Single leg hyperextension with slight pause on top holding weight free hanging
      - 1 x 3 each leg @ bw
      - 1 x 3 each leg @15kg plates
      - 3 x 5 each leg @42.5kg dumbbell

   Ab crunch machine like the cable reverse crunches but you sit  and hold a handle above and pull that down contracting your abs.

Cool down
   Stretch

Comment
Big but crowded gym and it has cool equipments but no deadlift or Olympic platform. But there is a running track near by free. So my trip is sorted. Now need to maintain diet especially since I am cooking and miss out tea and lunch just breakfast, snack and dinner. Snack sometimes missed. First couple days so have to adjust and buy grocery.
     

Paused squat, iso Seated calf raises and power cleans. Got some tips by some trainer there on my power cleans.

Next week is Deload session, drop squat weight by 20kg.

Man belgium is expensive, 40 euros for 1 session on the good running track so I will stick to the free track, which had a bump on one of the lanes. But it's rubber track after further inspection.

Date: 27/10/2022
Soreness: left quad was sore that I felt it in my knee, others alright
BW: 68.7kg

Condition: It was surprisingly nice temperatures last night, gym was crowded so took barbell outside.

Warm up
   bike machine in gym for a couple minutes
   mobility and activation stretches

   Track warm up

Workout
   light comfortable sprint starts
   
   paused full squats w/ 3 second hold at the bottom
      - 1 x 3 @20kg
      - 1 x 1 @60kg
      - 3 x 2,2,3 @80kg

   this was contrasted with a step off the box drop jump, over a bench and then instantly jump onto a 30 - 35 inch box x 3

   single leg romanian deadlifts with back leg couple steps behind
      - 1 x 3 each leg @20kg
      - 3 x 5 each leg @70kg

   this was contrasted with like a single leg power snatch, same position as above and then accelerate when bar passes knee, upper thigh hits bar as hip moves forward and then extend hips and bring back leg forward up and to a box, knee high. x 3 @20kg

   upright barbell rows
      - 1 x 20 @40kg - took a breather after 12 before continuing.

Cool down
   stretch
     

Date: 10/11/2022
Soreness: slight soreness, left side of abdomen, core and lower back
BW: 69.7kg

Condition: Drove from work directly to gym, as time wasted going home first, 1hr 30 min of free time

Warm up
   bicycle machine
   activation and mobility stretch

   Track warm up
   sprint starts light as slippery
   400m light run x 1 - will do this every gym session to slowly increase lung capacity but allergies/hayfever makes it difficult

Workout
   Paused Full Squat
      - 1 x 3 @20kg for 3 secs pause
      - 1 x 3 @60kg for 3 secs pause
      - 3 x 2,2,3 @85kg for 3 secs pause

   contrasted with single leg depth jumps onto a another box x 2 each leg

   overcoming isometric single leg calf raise
      - 3 x 1 @7 secs hold empty bar against safety pins

   hip hinge hang snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg
      - 1 x 3 @50kg

   bent over butterfly with dumbbell
      - 1 x 4 @4kg dumbbell in each hand
      - 2 x 7 @8kg dumbbell in each hand

Cool down
   stretch
   

Date: 15/11/2022
Soreness: left hips as usual and shins

Condition: Wet as it rained but went from work direct to gym with gym clothes in bag and shoes as I wear steel toe cap at work

Warm up
   cycle machine
   activation and mobility stretches
 
   sprint drills
   400m light run/ above average jog

Workout
   pause full squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 2 @85kg
      - 1 x 1 @90kg 

   Contrasted with step of box and then jump onto a big box x 2, I would use different landing both minimal and land at quarter squat and immediately jump

   overcoming isometric single leg calf raise x 8- 10 sec each leg x 3

   leg curls using cable
      - 1 x 3 each leg @10kg
      - 3 x 5 each leg @25kg

   dumbbell shoulder press
      - 3 x 3 @17.5kg dumbbells in each hand

cool down
   stretch

Another sprint session yesterday and even though had back feet bent, I still had to take 8 steps to cover 10m without the cones, with the cones I can take 7 steps. May need to use cones till my body is used to the new stride length.

Date: 04/12/2022
Soreness: quads, shin a little sore

Condition: Cold and windy, track slippery and a little wet and grass slippery

Warm up
   cycle machine
   dynamic mobility stretches
   track warm up sprint drills
   light sprint starts 2 point each leg

Workout
   hill sprints x 1 - failed as too slippery for max effort push so did one less effort runs

   2 x 5 x 10m broad jumps - took me 4 jumps and a small step to cover 10m
   
   step broad jumps x 5 - 7

   5m sprints x 3 x 5 - intention was push as hard as I can

   shock landing from box landing on balls of feet without letting my heel collapse, ankle stiffness x 7

Cool down
   stretch

Date: 16/12/2022
Soreness: few minor sore muscles

Condition: Snow from monday, whole track covered and people shuffling snow to do sprints on, but not for me. skipped sprint start practice.

Warm up
   bicycle machine
   activation and mobility stretches
   
Workout
   paused squats
      - 1 x 5 @20kg
      - 1 x 1 @60kg
      - 1 x 1 @80kg
      - 3 x 1 @90kg @3 secs
     Note: weight moving up real slow. Prob lack of energy, early to work and then to gym after.

   contrasted with box jumps

   leg press bent knee calf raises
      - 3 x 10 @130kg

   glute hip thrust on bench single leg variation with dumbbell
      - 3 x 5 each leg @35kg dumbbell

   shoulder press
      - 2 x 10 @30kg

cool down
   stretch