Adarq.org

28/02/17

Last workout of summer.

Warm up-
scap push ups, btn band pull apart, whippet, banded shoulder dislocates (tucking the ribs had a huge difference here)
wrist prep
bodyline ex- 30s in each pos/30s rest x 1- hollow body plank, side plank (each side), reverse plank, hollow body hold

CTW handstand-
30s on/60s off x 3

Tuck FL-
10s x 5

RTO support-
20s x 5

HF & ham stretches

Had a breakthrough on FL today. Getting more of a hollow position was possible and made a huge difference. Seems like it should have been there all along but the awareness is slowly coming.

Quote from: Coges on February 26, 2017, 08:57:48 pm

No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight.

heavy yard work is the best shit. owning a place with a proper yard is a goal down the line for many reasons, but being able to plant and prune and chop and all that is one.

It's quite a zen experience creating your own garden and then being able to sit an enjoy it is great.

I did have a few moments of sparta style kicking down half chopped trees though 

my friend the yoga teacher has a client with a winged scapula. asked her just now. she's had some success with band-resisted scap protractions (https://www.youtube.com/watch?v=0mSAeOOaAuc) and scap presses (https://www.youtube.com/watch?v=cqr4ghqgWS4). weak serratus anterior is a contributing factor to winged scap and both of those target it.

also she obviously knows some good yoga positions for strengthening/increasing awareness and control around shoulder. specifically:
-holding plank (we did this this morning, with the cue to press the floor away from you)
-rotating through side planks
-chaturanga dandasana
-cobra
-locust
-crow and side crow

Good stuff thanks for that mate. Will look into those.

22/02/17-
Training time- 9pm
bw- 90.2
Injuries- none
Soreness- high in left ham (underbutt area)

Warm up-
banded ankle dorsiflexion, banded hip flexor, monster walks

A)Hang Clean-
bar x 5, 40 x 5
Power Clean-
60 x 5, 80 x 1

B1)Squat-
60 x 5, 80 x 5, 100 x 3, 120 x 1,
belted- 130 x 3

B2) Tuck Front Lever- x 5s x 5

B3) Planche Lean- x 10s x 5

Pigeon stretch, HF stretch

Interesting workout. Was a late one so didn't plan to go for too long but got some good value and feedback. PC of 80kg was kind of easy which is nice. My technique is still off here though and I'll have to do some research. Had planned on doing squats at 125 for 4 but they felt so good early on. Really god my technique locked in. Feet screwed in and some nice speed. Could have potentially pushed for a 4th rep but didn't see the point in overextending.

Video'd lever and planche work. On the levers I'm getting some decent extension and I definitely felt this in the lats. Not able to hold for long but it's promising at least. Noted that on planche leans I'm letting my scaps wing which is a problem I've had for a while. Any suggestions on exercises for scap control?

On another note I have not had alcohol, refined sugar (biscuits, chocolate, ice cream, etc) or junk food (fast food, chips, etc) for over 2 weeks now. This has always been my issue and I have had unhealthy relationships with food in the past. I'm definitely noticing the difference in how I feel and how I'm looking. It's also funny how easy it has become to not have these foods. Like super easy. Even getting off the alcohol has been easy. It doesn't even register on the needs scale now. 

Saw this today and 

Mental fog is heavy but im keen to get thru today and punch in the clock. While running my heart rate went crazy, hovered over 160bmp and got up to a max of 214!! so idk, either im really unfit or theres measurement error or both.

Of course your HR would have nothing to do with the PSMF I guess 

I don't want to sound like a prick and half the time I'm not sure I even know what I'm doing but seriously mate, you start a no carb/no fat diet, have a shitty workout and then go and smash some maccas to make yourself feel better. Because #recovery. Stop thinking in terms of 10 day cuts and mini cuts and mini bulks and whatever else. It's so frustrating to sit here and see you spin your wheels. You say you're unathletic/obese but I call bullshit. You've got great ability, dedication, super long arms and when you train and eat in a sane fashion you get great strength gains too. Fix your relationship with food first and everything else will take care of itself.

(yes I realise this is a case of pot/kettle given how I train but fuck me it's so frustrating to see someone else do it)

Agreed. Didn't watch the whole thing but not quite as good as expected.

19/02/17

Have really been pushed for time and some motivation to train the last couple of weeks. Work and family life are super busy which is great but getting it all to work together is the hard part. Also got a dog (rescue greyhound) too which is taking some focus away. Got back in for a quick, family interrupted session though.

Quick warm up

A1) Sumo DL
60 x 3, 80 x 3, 100 x 3, 120 x 3

A2) Handstand entries with max free hold on each one
x 5, 5, 5, 5

Started some front lever work and was interrupted by a family visit so that was it.

Thought I'd give sumo a go for shits and giggles. Have never tried before and felt ok but 120 was pretty hard. In relation I used a normal stance to lift and re-rack 120 after the last set and 120 was much easier this way. May throw this in from time to time just for a change up.