Adarq.org

Date: 17/02/13
BW: 63.9kg

CNS 4/10 (very drained)

Warm up:
  Mobility and walk to gym

Workout
  Squat empty x 8, 30kg x 6, 55kg x 4 x 4
  Squat 2 x 50kg x 8
  Calf Raises x 70kg x 10
  RDL 1 x 6 (back was sore didn't want to risk it)
  Pull ups x 11
  Dips x 18
 
Cool Down:
  overall stretch and walk back

Comment:
First of all i want to say.....

I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING
I SUCK AT SQUATTING



Now to my commenting, i got a squat rack, which i couldn't measure my depth so did the lowest depth possible without doing atg and my form was ok as i was making sure to try keep my chest up. when i went to 50kg 8 reps long and hard and my form started to break but kept it in place hopefully. fire alarm goes, we had to leave, then come back got to another rack, which i could measure myself. I made a mark and squatted second set and it was utterly dissapointing, my form was completely shit.

       

it was something like this when going down
                                      -                        /
|                 \                #                       /
|                  \           #'                        /
|                   )        /.----___               ' --'''''''''''''|
|                  /                       '''>                      /
|                /                  _-- ---'                     /
|__          /__                |___                      /__

on my way up

          ____''''''''''                         
    _--''''                                         
 ;'                                           _-----'''''   <- my back
'--------______                -''''''''
                       )              \
              _----'''                 '\
      _ ---'                             )
     <___                            /

Just in case if you can't see that when i go down i can go down with my chest up, but when going up, complete suck, that as i try go up my back becomes more parallel to the ground at 10-20 degrees above paralell, because it's hard to get up with the weight, that for some reason my legs try get up first then my back comes straight. I tried hard to not let my hips rise before my body, but my back gets to the lean before i follow the cue for some reason.

my lower back is a little sore, but nothing that will stop from me from squatting or anything.

so therefore in conclusion my squat sucks  .

i hope that this will not be a problem next week when i squat 5kg more, as i think maybe because of the fatigue and legs weak. I don't know.

do you think if i use a box just to touch my butt on to help keep my chest up will still be good enough or would that change it to a box squat. i don't box squat will help with this as i tried it with the previous problem and still same problem, front squat maybe i don't know.

hopefully i can perform well next week.

thanks

 
My lower back is still painful and it doesn't feel like a muscular pain but a pain in the spine a certain part.
Its quite painful when bending back a little forward but not so much when up right.

I tried foam rolling, missed a few track session, because of the achilies sprain and now the back.

thanks

Im slowly making a return to the gym and training, my back is not a problem that much that it sticks, its very very mild i don't feel it.

my ankle is only sore when i rotate it but ok if normal.

so i went to the gym for light work.

7/6/13

tke x 10

med ball glute bridge

foam roll, hams, calf, side of shin, back, side of quads (forgot the name most sore part)

single leg hyper extension x 10

squats 40kg x 3

 

Date:18/06/2013
Sore: lower back, little pain on ankle and my hams and quads are bit fatigued with pain.
BW: unknown
CNS: 8/10

Warm up:
  Walk to track
  Jog 400m
  speed drills i.e. a skip, b skip, etc.

Workout (according to what i can remember)
   300m 5min rest x 3
   200m approx 3min rest x 2
   100m x 1

Cool down
  400m jog

Stretches
  general lower body stretch

Comment: happy i got to start track, but dissapointed that they are still doing this kind of workout, they don't do flying sprints or hill sprints, up stair sprints, sled none of that just long distance running at short intervals. my lower back pain fired up again.

Rating: 7/10

Date: 24/2/2013
BW: 60.2kg
CNS: 8/10
Sore: lower back and legs feel dead and heavy not that sore

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 10 x 8kg
 
Workout:
  Jump squat between squat at 20kg
  Squat 0kgx7, 20kgx4, 40kgx6, 50kg x 2 (failed on last 3rd rep) (all deep depth)
  Calf Raises x 2 x 15 x 70kg
  RDL 40kg x 2 x 6
  Squats 30kg x 3 atg fullest depth to increase my morale from failing 3rd rep of squat.
  single leg hyperextension x 10 each leg
  Pull Ups x 1 x 6
  Dips x 1 x 10 
 
  foam roll lower body and lower back

Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
It was a good workout until i incorporated jump squats that made me fail my 3rd rep of the deep squat at 50kg, it seems i will be stuck at 50kg for a while. My leg was tired i just could not do the squats at 50 for just 1 rep after any more legs were dead. might have been the sprint session yesterday or not. Morale was low and trying to redeem myself doing some squats, i failed at 40kg straight after. so waited did 30kg to the fullest depth possible and then up. i think my torso is fine as when it starts to bend over my body just fails to lift it i guess that's something good about deep squats. Pull ups and dips harder than before. Injury does this, it makes them start back again.

Rating: 6/10
   half happy half sad, doing 2 reps of 50 happy and failing one rep sad.

where do you live again?

Date: 05/07/13
BW: 60.3kg
CNS: 8/10
sore: shins are very sore from track

Warm Up:
 Mobility Stretch
 30min walk to gym
 TKE machine x 15kg x 5
 foam rolling

Workout:
  Squat 0k, 20kg, 30kg, 40kg, 60kg x 0, 40kg x 3, 55kg x 1
  Calf Raises x 2 x 15 x 85kg
  RDL 60kg x 2 x 5
  Single leg hyperextension 26kg x 10 each leg 
  Lunges 26kg dumbells each hand x 4 each leg x 2 sets
  Pull Ups x 1 x 7
  Dips x 1 x 20
  Hanging leg raises to ceiling x 3 x 5
  cycle crunches each leg to opposite knee x 30
  crunch twists with medicine ball each side x 20
 
Stretch:
  Overall Body Stretch
 
Cool Down:
  walk home

Comment:
Good days workout, i was a bit enthusiastic that last workout i was comfortable with 50kg i thought why not try 60kg but failed, so went back to 40kg squats and then attempted 55kg which i was able to do 1 rep deep, which was nice. So much can be done in 2 hours so got a lot done some core work. during foam rolling my shin it was ultra sore the inner part and i wasn't even placing one leg over the other, i was just placing shin on top of roller and rolling it forward and back and it was super sore i know i wouldn't be able to handle it if i did it the other way. IT band rolling is becoming less sorer then previously where it was unbearable, iced the shin.

Rating: 9/10
 

Day 12 of Ramadan

BW:59.7kg

Sore: Glutes, quads a little fatigued and ham and a little tired


Warm Up:
   20min walk to gym
   mobility and activation drills

Workout:
   Deep squats 0kg x 5, 20kg x 5, 40kg x 5, 50kg x 3, 55kg x 2
   Calf raises 1 x 15 x 90kg
   Half Squats 1 x 7 x 90kg
   RDL 1 x 6 x 80kg
   Single leg hyperextension x 10 each leg holding 32kg dumbell near my chest
   Lunges 1 x 3 each leg 32kg dumbell each hand
   Pull ups 1 x 10
   Dips w/ 10kg weight 1 x 8
   Hanging Leg raises to ceiling x 10
   Raptor Lying Cable hip flexion high knee x 10 x 11kg

Cool Down
   general body stretch

Comment: I woke up at 1pm as i slep at 4:30am, i decided to sleep a little longer when i saw the time was 11am but it became too long. It was a good workout i discovered the deep inhaling technique to help the squats make it easier but not a lot easier just a little easier to lift. The last rep of 55kg was bad form was getting worse every second but i made sure i do not lose the hip drive until my torso corrected half way up and hips drived in a good session. RDL's are not that heavy anymore to grip on i can grip on it comfortable but i stick with one set.

Rate: 8/10