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I couldn't do much so had to only do ones that didn't place stress on my hips even some i did BSS and it was painful so will have to only stick with hip less exercises so did the following.

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

went on the machine just for testing my strength in my legs

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor
Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

the seats on those machines are bent outwards making your back curve from the low end when pushing with your back resting against it.

my goals:

heal up my hip to squat 1.5 x bw
single leg hyperextension 60kg dumbell 2 x 10 each leg

I won't be going to gym today as i sprained my quad the day before yesterday on friday so my legs are a little sore also don't want anything to go wrong for tomorrows opening meet.

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

Two things:

1) Definitely don't run tomorrow if your hip flexor is really hurting and it's not just DOMS. DOMS you can run through OK (in fact it helps clear the DOMS out). I remember in the past you've had issue with DOMS but if it's hurting when you're just lying on your side then that's probably not good.

2) Your lower body numbers are just not adding up. For instance:

Quote from: seifullaah73 on August 21, 2013, 05:02:42 pm

Single leg hyperextension at 90 degrees: 2 x 40kg dumbell x 10 each leg

Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

calf raises leg press 2 x 135kg x 15 trying to be explosive kills all the time after

So you're doing single leg back extensions with 80kgs (!), 15 reps with >2xBW for calf raise (!!), reps with 2.5xBW with leg extension and leg ham curl (!!!), and yet...

Quote from: seifullaah73 on August 09, 2013, 03:38:29 pm

Deep Squats warm up to 40kg, 55kg x 2 sets x 3(i got pinned), 5

I'm not trying to call you out or anything, but are you sure that they're all in kgs and you're doing them full ROM? Just seems way too high for those lifts if you're only  at ~1xBW 1RM squat.

1)When i Read this i Decided not to run at the meet.

2) I will explain.
The Single leg hyperextension 40kg dumbell is actually 40kg dumbell it is done at a position where i am resting my hips on the pad and my lower body straight and my upper body hanging downwards perpendicular to the floor upside down like __
                                                                 |
then i hold dumbell near my chest and using my legs i raise my upperbody until it is inline with my lower body about.  -----
i can do this for 10 reps each leg.

The following:
Leg ham curl machine 145kg x 3 about 15-20 degrees from perpendicular to floor

Leg extension for the quads 135kg (didn't have any more heavier) x 3 10 degree away from locked knees

was me testing if i could do it, and it was not full rom as there was like 10 degrees from the end position for the ham curl machine for the leg extension machine, i'm quite sore it was to full range of motion and same as before it was a test to see if i could do it. both of these were definitely 145 kg and 134kg for the ham and leg curl respectively it was definitely not lbs.

also what is wierd was that at the leg press, at quarter position 195kg was not struggle one bit.

the leg press calf raises was at 135kg plus 7.5kg tension of the string, it was definitely as the weights are in kgs and not in lbs.

i'm not doing single leg back extension, i'm doing single leg hyperextension 40kg i hold only one dumbell, similar to this, but the leg support on this one is a bit lower.the one i use is a bit higher so the hip pad is a bit lower.

<a href="http://www.youtube.com/watch?v=J6QVRADMPm8" target="_blank">http://www.youtube.com/watch?v=J6QVRADMPm8</a>
but instead with one leg and holding dumbell close to my chest and
go up until my body is straight with my legs.

i don't take it as a you calling me out but asking questions to help me.

So yeah, i don't know why the numbers are all over the place.

My hip is not painful anymore when raising knee up but its painful when rotating my knee inward or outward the higher the knee and rotate knee the more painful it is but i can bring my knee to my chest, that's why the pain when squatting empty bar because my knees has to push out and it is verrryyyy painful i can't squat with a bar on my my shoulders.

My First Competition

I was more nervous of taking the 1hr train journey there then i was at the start of the race, as i could have just stayed and not take the train.

After i take the train, make 1 change before arriving, I catched bus to the stadium it was sunny, a lot of people were there. Also have to note that i got to the stadium about 8 min before the 100m race, so went to the desk to sign up and they said very close to the race starting, so i get my number and go to the track and start my warm up, up and down besides the runners, lol and the guy was telling can you get out of the way, maybe i was distracting the runners in their block, so i was warming up and then i decided to ask afterward like 10-15 min when the race was and they said it was over ages ago, i had missed it, she said while i was parading on the other side of the track  10 mins ago (warming up the near the people in the blocks, they were my age group and it was my race)  ...... lol i was warming up next to the startline of the race i was supposed to be in.

now what.....



















But, i wasn't going to let it end after wasting rail fare and bus fare just to turn up and miss it, so i asked can i just run with the U17's and just get my time and she allowed me  . The gun sound was soooo loud when waiting but when at the blocks you don't notice it that loud.

So i have finished my warm up routine, in small area, I queue up behind the guy running, and as soon as it was my turn to run, i set up my blocks, never used blocks ever, so there i am trying to adjust my blocks, i know it is 2 steps to first forward foot and 3 step to second back foot, but i couldn't take those foot pads off so i decided to move the enitre block a bit back, then saw the other side was correctly place, i also didn't know what angle to put the foot pad on the block so i placed it at lowest angle about 45 degrees. I go into my block and start my starts to get comfortable with the blocks.

they say on your marks, i go to the blocks, do some tuck jumps, get into my blocks, felt weird when getting into the block placing my feet on the blocks, and waited, not a long wait, thinking, wait for the bang, so i wasn't nervous, i was just concentrating on running my race ignoring the others, at set position and as soon as i heard the bang i just exploded out as best as i could, during the drive phase i experience a small amount of air stride; this is when i stride out i feel my feet reach out but not grip onto the ground and starts to come back a little before contacting the ground, so i had to lean a bit more forward and start running and as soon as i felt it was long enough i come up straight and maintain and float, of course every one was drifting pass me at this point and then i maintain and then finish.

I was wearing track suit bottoms, a t shirt and running trainers, and i held my breath most of the race and relaxed at the end and it was over and i was happy, probably the start wasn't that good the drive phase but was happy with after accelerating and maintaining.

It's kind of strange that i was nervous because it was my first time so i didn't want to mess up but once i am at the blocks, nerves are gone and i just want to run my race as fast as i can and a little excited not noticeable, had to adjust at the blocks to get comfortable position.

So after a while they post the results on a board. so i go up and check, not there yet after a while, the results comes on and i got.

14:41

electronic timing, a bit dissapointed i didn't get under 13s but never mind, i defintely gained some experience and i will be more prepared in terms of warm up and settling and adjusting to the blocks and definitely no nerves and also execute my drive phase more correctly, by remembering to keep a lean to avoid air striding, but not sure what angle to place the foot pad on the blocks.

after i head off back home by bus and then by train.

a nice experience, my first competition i competed in as well as first competition i witnessed.
 

why didn't you run in spikes? if the answer is, "i don't have spikes," then why don't you have spikes?

I guess i was thinking of buying spikes, but didn't know much about them so many variations, the right one to buy as they have different spike length, a christmas tree spike, pyramid spike 7mm spike 14mm spike something like.
also i didn't know if i was going to go or not as well as it being one race i didn't think it was necessary to use it.

Yes spikes are an absolute requirement. Can't believe you don't have any (actually...yes I can). Get some ASAP before your next meet. More importantly, why the hell were you competing in tracksuit pants?? Haha.

Also, I'm still struggling to believe some of those numbers. My leg extension machine only goes up to 100kgs and I've never seen anyone do it for reps, let alone a 60kg, 14.4 100m guy with a weak squat (no offense). Maybe you have some freaky strong quads but are really weak in the p-chain? But then you're doing just as much in the ham curl machine, which again just seems bizarre. Post some vids.