1111
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 17, 2017, 07:50:35 pm »
Happy birthday btw. May all your jumps match or exceed your age.
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1112
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 17, 2017, 07:43:04 pm »
18/09/17
5am
Decent warm up-
stretching, shoulder & glute activation
Squats (3 sec ecc- oly shoes only)
bar x 10, 60 x 5, 70 x 5, 5, 5
Smith Machine Incline Press-
bar x 10, +10 x 10, +20 x 8, 8, 8
Plank x 30s x 2
Reverse plank x 30s x 2 (done on GHR machine)
Front split lunges- +5kg x 10, 10 (each leg)
Weighted pancake- +5kg
Piriformis stretch
Feel like I've turned a corner with my training. I seem to be really good at not keeping the goal the goal so I reminded myself of that multiple times over the weekend. My two goals for this injury period were to get flexible and to shed some body fat. So far I haven't achieved much of either but this morning was off to a good start. Taking a conservative approach to squats and setting a training max of 100 for the next 6 weeks to get some form issues ironed out. Also don't want super stressed legs while I will be stretching a lot. Don't know why I didn't think of smith machine before either but it works great as I don't need to actually grip the bar. Not too concerned about upper body but just want to make sure there's some stimulus over the next couple of months so what little there currently is doesn't wither completely away completely. I felt productive this morning which is great.
Rough outline for the next 6 or so weeks is:
Mon/Wed/Fri- Squats/incline press/stretch
Tue/Thu/Sat- Run/stretch
Diet- aiming for 200-300 cals below maintenance with some extra activity getting me a larger deficit if required.
5am
Decent warm up-
stretching, shoulder & glute activation
Squats (3 sec ecc- oly shoes only)
bar x 10, 60 x 5, 70 x 5, 5, 5
Smith Machine Incline Press-
bar x 10, +10 x 10, +20 x 8, 8, 8
Plank x 30s x 2
Reverse plank x 30s x 2 (done on GHR machine)
Front split lunges- +5kg x 10, 10 (each leg)
Weighted pancake- +5kg
Piriformis stretch
Feel like I've turned a corner with my training. I seem to be really good at not keeping the goal the goal so I reminded myself of that multiple times over the weekend. My two goals for this injury period were to get flexible and to shed some body fat. So far I haven't achieved much of either but this morning was off to a good start. Taking a conservative approach to squats and setting a training max of 100 for the next 6 weeks to get some form issues ironed out. Also don't want super stressed legs while I will be stretching a lot. Don't know why I didn't think of smith machine before either but it works great as I don't need to actually grip the bar. Not too concerned about upper body but just want to make sure there's some stimulus over the next couple of months so what little there currently is doesn't wither completely away completely. I felt productive this morning which is great.
Rough outline for the next 6 or so weeks is:
Mon/Wed/Fri- Squats/incline press/stretch
Tue/Thu/Sat- Run/stretch
Diet- aiming for 200-300 cals below maintenance with some extra activity getting me a larger deficit if required.
1113
Progress Journals & Experimental Routines / Re: 196
« on: September 17, 2017, 07:25:14 pm »First session out of the way. I bailed on the 160kg at quarter squat position. My weaksauce quads just can't look out what my glutes and hips can bounce out. This is frustrating but i know now with the tarpbar filling the gap (training the portion of quarter squat from dead stop) i will FINALLY address this weakness. Anyway! Im gna go back for the 2nd sesh later tonight!
2nd session was dope. Killed every set i attempted. PR for daysssss. It still seems unbelieavable to me but the only exercise which causes my legs to fatigue or get a burn .. is ... freaking tarp bar DL. And im using such modest weights too. So maybe i got it wrong all along. To get stronger legs i needed to ...... DL .. all that time spent obsessing about my squat nevertheless left my legs weak. lol. So awesome to discover that after all this time. All along I hammered my strong point instead (glutes & hams) of my weak point(quads). Now we know. Having said that, i need way more reserve PC strength to make up for my shit build for squatting. So im gonna keep progressing EVERYTHANG .. but now also my weaknesses which i wasnt hitting before.
Man you have to get your autocorrect sorted.
Awesome progress though.
1114
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 14, 2017, 07:43:05 pm »
15/09/17
5am
Upper body machine gym sesh with some abs at the end. Meh. Nothing to get too excited about. Kind of felt like a waste of time outside of the 10 mins stretching at the end.
5am
Upper body machine gym sesh with some abs at the end. Meh. Nothing to get too excited about. Kind of felt like a waste of time outside of the 10 mins stretching at the end.
1115
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 14, 2017, 07:41:02 pm »12/09/17
5am
Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge
Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5
Safety Bar Good Mornings-
40 x 6, 6, 6
Three position calf stretch-
60s each position (both legs)
Stride stance goodmorning
bw x 10, 10, 10
J-Curl-
8kg x 10, 10, 10
Side lunge stretch (skandasana)
60s each side
Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.
about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:<a href="http://www.youtube.com/watch?v=f0ppitgczvQ" target="_blank">http://www.youtube.com/watch?v=f0ppitgczvQ</a>
you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.
the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.
pc!
Haha I see a gym fail in my future if I try that.
The whole movement just felt uncomfortable. Yes it was my first time doing it but I have been trying to get more glute activation so I think straight bar is back in.
Good point about the weight though. I thought I was squatting 80 for sets of 5 when it would have been 94 then. Decent enough difference.
1116
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 14, 2017, 07:38:29 pm »Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks
Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too. I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.
Edit- weight cut = current weight of 93 to sub 88.
You might be able to still do RDL's if you get lifting hooks..... I've tried it with just hooks (no grip) and it seems to work fine..... Also stretches out ur wrist and makes it more flexible for a nice jumpshot in bball or finger roll..... wrist action so important in bball.....
These hooks are nice, very sturdy metal and grips the bar really nice.
also if u have a decent groove on ur back that the bar goes on i don't see why u cant squat at least light weight by using your palm or a few fingers to stabilize the bar.
Yeah I thought about getting some hooks. A good mate of mine has some but I figured a couple of months away from deadlifts wouldn't be the worst thing in the world. I can redirect some energy elsewhere.
Agreed on the squat with a straight bar. I was just getting used to creating more tension when I squat so it kind of threw me.
1117
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 13, 2017, 02:10:24 am »
13/09/17
5am
Light stretches
3min treadmill walk
20min LSS Run- 7.03m/km
1min cooldown walk
10mins various kicking drills on heavy bag
Lackluster sesh. I was there so that's something.
5am
Light stretches
3min treadmill walk
20min LSS Run- 7.03m/km
1min cooldown walk
10mins various kicking drills on heavy bag
Lackluster sesh. I was there so that's something.
1118
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 13, 2017, 02:09:05 am »Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....
I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.
Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.
You could also just be like Adarq though where stretching just doesn't fit.
I can't really wear compressions now cuz it's too uncomfortable cuz i am so fat, so it itches to death if i wear it lol.
My hip has actually been better cuz i figured out from guess and check some nice stretches after getting warm like u said.
NBA season almost back! will be starting in no time......
Cool cool. Glad you're getting it sorted out.
1119
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 11, 2017, 10:43:00 pm »
12/09/17
5am
Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge
Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5
Safety Bar Good Mornings-
40 x 6, 6, 6
Three position calf stretch-
60s each position (both legs)
Stride stance goodmorning
bw x 10, 10, 10
J-Curl-
8kg x 10, 10, 10
Side lunge stretch (skandasana)
60s each side
Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.
5am
Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge
Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5
Safety Bar Good Mornings-
40 x 6, 6, 6
Three position calf stretch-
60s each position (both legs)
Stride stance goodmorning
bw x 10, 10, 10
J-Curl-
8kg x 10, 10, 10
Side lunge stretch (skandasana)
60s each side
Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.
1120
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 08, 2017, 04:06:54 am »Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....
I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.
Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.
You could also just be like Adarq though where stretching just doesn't fit.
1121
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 07, 2017, 04:09:13 am »I saw my friend on sunday for the first time since we decided to join the gym and train together since something like july and he said i look like ive lost weight(!) Not sure what to make of that. But convinced that if i was actually a lean 90kg .. people woudn't say im jacked/strong/big etc they'd just say im skinny. So that's my goal, to be a skinny 90kg..
The hardest part of being tall. Most tall guys I know who look kinda jacked are 92-95 at <10%. If natural that is. There are a few tall heavyweights at my gym who are j-j-j-jacked but I suspect they're not without assistance.
1122
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2017, 08:11:47 pm »Damn back pain. No running this morning.
Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.
also, what would you be willing to do as far as "ADL" goes, when trying to improve hip flexor flexibility? to me, that's one of the biggest problems.. we can do a bunch of things to loosen them up, but then we go sit down for hours a day. Would you do anything on that front? That's been one of the hardest things for me to commit to, standing desk and such.
pc!
ADL? Activities of daily living?
Historically I've been on top of things with the hip flexors but have been really slack the last 3-4 months. For the most part I just need to bite the bullet and get on the lacrosse ball morning and night and I should be ok. Haha. I think some dedicated daily stretching/SMR work goes a long way and it's just the initial week or two that will suck balls.
Like you, I've wanted to do the standing desk but again just haven't pulled the trigger on it. At the moment I'm trying to stand every time I get a phone call and do some calf stretches. Also doing hip flexor stretches every time I make a coffee or tea which is 4-5 times during the work day.
I need a stretching partner though. Listening to Kit Laughlin talk about the hip flexors they need some serious work on them and the best way is a partnered stretch like the one below:
1123
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2017, 05:00:21 pm »
06/09/17
5am
Machine chest press, machine dips, hip thrusts, elevated weighted pancake and stretching
Had no idea what I was going to do aside from test some movements on the hand. Didn't get a whole lot done aside from testing but at least I was there. Can definitely do machine presses and dips without closing the hand. Strangely enough the hip thrusts were the worst. Kept closing my hand without even thinking about it and was only using 60kg. May just stick to working some single leg progressions for now.
5am
Machine chest press, machine dips, hip thrusts, elevated weighted pancake and stretching
Had no idea what I was going to do aside from test some movements on the hand. Didn't get a whole lot done aside from testing but at least I was there. Can definitely do machine presses and dips without closing the hand. Strangely enough the hip thrusts were the worst. Kept closing my hand without even thinking about it and was only using 60kg. May just stick to working some single leg progressions for now.
1124
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2017, 04:46:25 pm »Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks
Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too. I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.
Edit- weight cut = current weight of 93 to sub 88.
damn 8-12 weeks :/
nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.
You might look like "Van Damme" in 8-12 weeks.
Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.
I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.
Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.
With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now.
1125
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 05, 2017, 04:46:48 am »
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks 
Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too. I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.
Edit- weight cut = current weight of 93 to sub 88.
Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too. I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.
Edit- weight cut = current weight of 93 to sub 88.