Attempting to start strength

[Derf123]

Due to family reasons rest of the GPP ended up being sprints in my garden 7x20sec.

Before I started lifting, I was a decent recreational runner. 5km in 19:28 with traffic lights, cyclist, cars and the like to slow me down. 1 km in 3:09 in similar conditions, 400m slightly up hill in 58 sec.

Nothing earth shattering but decent for a recreational runner.

At the time, I would sprint frequently - which I sucked at.

I haven't really sprinted in 2 years or so. Thought I would be terrible. I seem to be anything but.

Don't get me wrong, my 100 meters will probably be terrible, but the way I accellerate, and my ability to hold a rigid back is miles better, than I was ever able to, during my 10 years of running.

Also slight postural changes like tilting my head back immediately slows me down. It feels akin to doing it in a deadlift, where looking up moves mass behind the bar - making the lift harder. In the same way - running in essence being controlled falling forward. A neutral head position should mean more mass pulling you forward.

This may be nonsense - but it does feel that way.

[Mexmick]

Don't worry derf your not mad! Makes sense.
Ability to get power into the ground and therefore the power back is the most important thing in sprinting. Being efficient at it separates the good from the great.

You have easily increased your ability to produce force against a resistance with your impressive strength gains.

I wonder how your 1km would go now?
3 minutes is fairly good! I remember my brother as a decent runner trying to break 10 minutes for our just over 3km block. Think his best 400 is 50 or 51, pretty sure he never broke the 50 mark.
I'll be asking him this weekend.

[Derf123]

Thanks Mex - don't think my 1 km would scare anyone right now...

Last week we had 13 degrees, today was 31 - I am melting - which really shows on the weights...

Pause deadlifts no belt

5x110kg
5x140kg
3x5 170kg

Bench

5x70kg
5x100kg
2x5 125kg
1x5 120kg

Squat no belt

5x120kg
2x5 140kg

Everything felt off today - now sitting in a rocking chair in the shadow, drinking Cokes...

[Toot]

Last week we had 13 degrees, today was 31 - I am melting - which really shows on the weights...

I can feel your pain, we had 38°C here today. Probably even hotter in my apartment as it is right under the roof... Let's hope it cools down a little soon. But the way I know the weather it is either staying like this or going to the other extreme, cold with a lot of rain...

[Derf123]

Weather was less warm today : )

Squat

5x70kg
5x120kg
4x5 170kg - first set was a biff off - rest was easy.

Pause Bench

5x70kg
5x100kg
5x125kg
5x120kg
5x115kg

Pendlay rows

5x70kg
5x100kg
5x120kg - PR for 1, 2, 3, 4, 5 - finally seems I've gotten the hang of this.
2x5 110kg

Nice day.

[Derf123]

Weather was less warm today : )

Squat

5x70kg
5x120kg
4x5 170kg - first set was a bit off - rest was easy.

Pause Bench

5x70kg
5x100kg
5x125kg
5x120kg
5x115kg

Pendlay rows

5x70kg
5x100kg
5x120kg - PR for 1, 2, 3, 4, 5 - finally seems I've gotten the hang of this.
2x5 110kg

Nice day.

[Derf123]

Sorry about the double post above.

Got hit by nausea The past two days. Had to lie down all the time - annoying and bad for macros...

Bench

5x70kg
5x100kg
3x5 130kg
5x120kg

Beltless pause squat

5x70kg
5x120kg
3x5 150kg

Press

5x50kg
5x70kg
5x85kg
2x5 80kg

[Derf123]

Annoyances continue

Pause deadlift without belt

5x60kg
5x100kg
5x140
2x5 180kg
3x180kg supposed to be 5, but tweaked something just above and below my left glute. Same type of injury, I've sustained 4 times now - seems to happen when I keep a straight back during deadlifts. Shut it down.

CG Bench

Hurt to get in position on The bench so did 2x5 120 kg to keep it easy.

Squat

5xbar
5x40kg

Full range of motion on these, so I'm probably ok, though pain is there.

[DV]

FWIW I just had a muscular injury in my back, somewhat like you describe. It sucks, and because it's a back tweak it will feel like it is going to take forever. In reality it is probably just a few weeks at most. And best case, as you said, you might even be OK tomorrow if you are careful. Icing really works for me, though I don't do it very diligently because I'm dumb.

Heal up and get back at it!

[Mexmick]

Ice that bitch up Derf and here's hoping it's only a little minor blip in your training.

A combination of sick, returning to volume and fighting to keep a straight back when your natural and strong tendency is a little rounded.