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Most likely getting a massage this afternoon which will be nice. Work some kinks out. Left shoulder is almost there and feeling pretty good. I have lots of other little niggles though which is from the general inactivity I think.

*Edit- Just did an hour of SMR/stretching. Feeling a ton better. Not great but not too far off. Left hamstring is still weird and obv shoulder is still not 100%.

*Edit x 2- Massage pushed out to Tuesday. Will get some solid SMR in between now and then

Quote from: Coges on September 06, 2016, 01:21:25 am

Quote from: adarqui on September 05, 2016, 08:53:14 pm

Quote from: acole14 on September 05, 2016, 08:47:16 am

Quote from: Coges on September 05, 2016, 06:24:31 am

Quote from: acole14 on September 05, 2016, 01:32:06 am

That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/



honestly I should have WAAAY more posts in that thread..

Quote

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such

going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.

pc!!

I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.

I started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.

Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.

Quote from: Coges on September 01, 2016, 08:03:53 pm

Quote from: T0ddday on September 01, 2016, 09:21:52 am

^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts.

Interesting to hear you talk about sports analysts!  I thought that was an American problem. 

I can't imagine it being worse than here...  We have a guy called Bob Costas that basically announces the Super Bowl, World Series, olympics, etc.  Basically if it's important he is on it and providing narratives so it makes sense to everyone.  On one hand he is talented because he makes casual fans become more interested in all the stories he tells, but on the other hand it's like wtf your the expert on every important sporting event?  And the stories he tells are interesting but not true!

Interesting how similar Australian culture sounds in some ways to American culture...  Over here not only do we have terrible sports analysts but we also have far too much statistics.   It can get a little ridiculous when they say things like "only 25% of teams down 2-1 who lost the first and third game of a series and had home court and had a record winning less than 59 games the previous year have come back to win."

Then you realize there have only been four instances of this and the statistic is worthless... But they always have a million stats for fans to muddle over rather than just enjoying the game and the fact that nobody knows who will win!

Slightly unrelated but I can't stand ESPN for the most part and have no problem with their demise. I really only wish for ala carte purchasing of sports games and anything that gets us closer to that rather than tv deals is good for fans.  ESPN is also the male equivalent to watching reality shows about the kardashians...  I know a lot of guys that give women shit for watching that kinda stuff on tv but then they watch ESPN.  There is a show on ESPN where four sports reporters all compete in a sport/game where they talk about sports and earn points and are eliminated if their arguments are weak, in the end the last one standing gets to rant about his sports team for some amount of time.  It's literally a sport about arguing about sports... If that doesn't show that makes are the stupider of the sexes I don't know what does...

Where I live we basically have 1 sport that dominates the landscape in AFL and there's more commentators, analysts and statisticians that you could poke a stick at. They've gotten overly carried away with it in the last few years especially. The main one they talk about for footy is "contested ball". This is meant to be a key predictor of success. What is great is the team who have won the flag (championship) the last 3 years always have less contested ball than their opponents which is then hilarious watching these analysts scramble to make up some other shit as to why they're so successful.

Australian culture is like a mini-me American culture. We still have some separate identity but the gap is closing incredibly quickly.

Quote from: acole14 on September 05, 2016, 08:47:16 am

Quote from: Coges on September 05, 2016, 06:24:31 am

Quote from: acole14 on September 05, 2016, 01:32:06 am

That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

Yeah @acole14 you're right. The reason why I feel like I'm complaining too is that I have never really been consistent with this stuff and when I am consistent I get great results. Frustrating but true. I'll continue to play because it's with a bunch of mates and I don't want to leave them hanging. If I can line up the other stuff I'm pretty sure I'll be fine.

Still feeling a bit shit. Shoulder and ankle got me pretty down last week. Seems that when I get some good momentum I get injured. #poorme lol

Left shoulder is still out of whack. It’s pretty much right where the rear delt meets the tricep . Can lift the arm through controlled motion with some minor pain but putting force through it at certain angles is a complete no go. Same thing with the ankle. It’s pretty good but certain angles and it’s quite painful. On top of that my right glute, hamstring and calf have been super knotty over the last few weeks which I’ve been trying to work through but can’t seem to get any traction.

I had some shoulder issues in the past (snapping scar syndrome left side) as recent as December last year so it’s no surprise I keep getting issues here. Did all the rehab for it and got it back to feeling 100% but have let that go which makes me feel kind of stupid for not continuing it.

Anyway, enough bitching. The plan here is to reprogram myself on the go. I’ve been loving the T0ddday program as written. Am obviously keeping it but will go for the next month with some modifications. To manage stress while I get the body right I will go with the following:

Lifting days- 2 non negotiable days (down from 3)
Track days- 1 non negotiable day (down from 2)
Jump Circuits- 2 non negotiable days (down from 3)
Daily Mob Circuit- daily- non negotiable
SMR/stretch- daily- non negotiable
Shoulder re/pre-hab- daily- non negotiable

If the body is feeling good I can add in the extra sessions.

 I feel like this is a decent plan to get back to some form. I do feel that I’m weaker and more out of shape that I have been in years although this is not actually true. Going to be easy on myself with the numbers as far as pushing the weights go and give myself till October to get the body right and then start to ramp things up and push for some more impressive end of year goals.

The other main area of focus is sleep. Reading a sleep study yesterday and it’s pretty frightening the effect that continued lack of sleep can have. Looking back over the last probably 6-7 years I’ve had on average 6 hours of broken sleep every night. Just not good enough and although kids will cause some broken sleep sometimes I’ve been just as guilty of causing it myself too. The goal is 7 hours minimum with 8+ being ideal. 

*Edit- Was 93kgs this morning. Have gotten over my binge mentality and will be sub 90 by the start of October.

Just saw this today. Kind of answers most of my questions.

https://www.t-nation.com/diet-fat-loss/avoid-this-ketogenic-rip-off

^^^ The sad thing is that while I don't blame Bolt he probably just reversed the stereotype such that every 5'6"  would be Trindon Holiday lookalike will now be doubted when they try to run the hundred because they just aren't tall enough...

I mean I get its human nature but the medias need to have things be obviously and simple is really part of the problem... The two most frustrating new stereotypes Bolt has created are:

1) Hes a poor starter cause his he is so tall.

2) His advantage is his long legs. 

Both totally false. 

1) He has the fastest recorded 30m, 40m, 50m, etc. Of all time (2009).  He may appear to be a poor starter because of the stupid automatic dq after false start rule... Since it bit him in 2011 Bolt has decided to be extremely cautious - I mean why risk any chance of a false start when you can win without a good start...  The new rule just ensures that faster people will "have" poor reaction times simply because the faster you are the more the risk reward ratio increases...

2) Bolt is fast because he has far more power than anyone else.  At high speeds our stride is hardly limited by our leg length - in fact he performs worse in the one part of the sprint where long legs provide the biggest advantage - the back straight in the 200m.  After already accelerating around the turn and fatigue setting in longer legs can start to make a minor difference in this part of the race (just watch Christophe Lemetrie long leg (his are longer than Bolt btw) his way to a bronze in rio)... Does Bolt have a great back 100?  No.  Yohan Blayke has run the fastest split of all time in the back stretch.  Number two is still Michael Johnson.  Bolt owns the record in the first hundred.  By a ridiculous margin.  He runs a faster turn than anyone else!  The turn! The part of the race where long legs don't provide a disadvantage if anything!  He is just simply more powerful than anyone else.

Maybe stereotypes get created partially cause we need to explain away others greatness because of our own ego?

Maybe it's just hard to say Bolt is simply the most powerful sprinter ever and I'm in awe of how much faster he is than me so instead I say "yeah he fast cause he has a huge advantage on me cause of his long legs".

Fine.  Maybe we need this.  I get it.  But let's just agree to make our excuses based on reasons that are illogical enough that they won't stick.  Bolt is faster than me cause he has access to magical yams.

Two words- sports analysts. Not sure how bad it is in the US but assuming it's way worse than here given the population, media outlets, number of sports televised, etc. Here we have complete channels dedicated to one sport and they over analyse the shit out of it and in the end create reasoning which ends up being mistaken for fact and is then regurgitated by others in an attempt to sound mildly intelligent.

Not really relevant but anyway-
I was having a conversation with my son the other day about being able to say "I don't know". With the amount of questions kids ask us as parents and ask other children the temptation is so high to create and answer of half truths or google it. What we don't actually do is say I don't know and then wonder what it might be.  I've done this a few times with him recently and it has led to some wonderful conversations with some highly inaccurate hypotheses and some accidentally accurate thoughts. 

LBSS, standard dogma says it gives your abs something to push against and this works them harder. IDK, dont have a horse in this race, dont use a belt but that;s what they claim.

I have heard this but the way it was explained to me was the belt gives your abs something to push against which gives you immediate feedback and the ability to brace your core better. Not sure how this plays as far as making them bigger/stronger though.