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Quote from: acole14 on July 19, 2017, 03:51:20 am

Quote from: Coges on July 14, 2017, 07:40:18 pm

Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

Sorry, that's what my sprint coach called them. It's this for 45sec-1min x 2-3 sets with better dorsiflexion and keeping everything in line (ankle-knee):



You can progress by bending the leg a bit more on each set until it looks like a SL glute bridge.

Quote from: acole14 on July 12, 2017, 10:28:07 pm

Devil's advocate: http://www.rdlfitness.com/avoid-face-pulls/

I also prefer heavy seated rows tbh.

This article seems like bunkum to me, to be honest.

"A standard cue for the face pull is to keep the elbows higher than the wrists" -- I have literally never heard this cue for a facepull, that seems to be literally the opposite idea? Also the premiss that all overhead movement is dangerous seems kinda whacko.

The nonsense claims about avoiding the movement since it doesn't use your lats is also way out there? What are they even trying to say? "Imagine that you had to pull something as hard as possible to save the life of a loved one. You would not perform a face pull." This logic rules out like 95% of what people do [safely...] in the gym (and, contrary to their earlier logic, probably brings back in the overhead press..).

There is perhaps more legitimacy to the claim about avoiding loading a muscle near it's end range, but I think in general PTs only are concerned about this when the load only begins when you're in the end rage, rather than moving through a full movement and ending there.

Yeah some of the points are a bit confusing. The 'life depending on it' is irrelevant for sure. But i don't think that negates the other arguments about shoulder impingement. I've had my PT say to avoid that exercise and to do seated row or TRX floor pullups, but my left shoulder gets impinged easily from sprints. I just seemed to recall you also having shoulder issues as well, that's why I mentioned it.

Unrelated, but were you doing the N-Suns 5/3/1 program at some point? I kind of like the look of 5/3/1.

Well the home gym will have to wait a few more years...we just have TOO MUCH STUFF to fit in there plus a car that technically has 'locked garage' as its primary location at night for insurance. But there's a cheap 24hr Snap fitness just up the road which is pretty good. Has a GHR, active area where I can do some half-arsed box jumps and four racks. GHRs in particular are great. 24hrs might be good as my schedule will change soon....probably have to start getting used to 6-7AM workouts...ugh. The basketball stadium up the road is open semi-frequently but only from 9:30AM - 4:30PM and not on weekends. I may be able to use it occasionally but not once I'm working much...sucks.

To top it off, the athletics track next door to the basketball court is 'private'...I used it a few times but it's usually locked up by the club there. You can use it from 5-7PM if you pay up a mere $90 though so there's that  . It really pisses me off when tracks are locked by clubs. They're almost always funded by the local or state council and there's literally nothing to steal! All it achieves is alienating potential club members.

I had planned on doing T0ddday's program again but....I might keep it real simple until I jump with Coges again. It's also kind of a bummer that he's not really around any more to get advice from. So just: build up the squat with 5x5 a couple of days a week, GHR/RDLs, jump as much as possible at the courts during the day while I'm writing my thesis and maybe a bit of oval tempo sprints. My squat is weak atm, but I got around 33'' today at the courts for a DSVJ. I think I can get better quick.

So yeah as Coges noted we caught up yesterday at MSAC and had a shoot and a few jumps. Coges summarised it pretty well in his log. Warmup was Coges owning me 1v1 (he's good!). I moved house on the weekend prior so a lot of weighted stair climbs/descents, but I felt OK overall. Just a pure lack of solid training. Hoping to catch up again in 8 weeks with more training and see how that goes. Great motivation. 

It might take a couple of weeks to set up my home gym but I have a basketball stadium and track 5mins away so should be able to get some decent training in. There's also a commercial gym nearby as well, which I might utilise in case the home gym setup drags a bit. The best thing about yesterday is that despite a decent number of jumps, I generally fell pretty good, just normal soreness. The tib-fib/hamstring tendinopathy has improved a lot.

Also I think I'm 2nd in the "meeting members in RL" rankings now with three (I think LBSS has met a few more members than me).

What area will you end up in? I'm pretty lucky in that I have 1 track a 5 min drive from home and another track a 10m drive from work. Now if only I could run...

Out in Coburg. Still have the same commute time except I'm on the tram now.

Yeah there's only two good tracks in WA apparently. Melbourne might have more athletic tracks per capita than most other cities outside of the US (where it felt like every HS I saw had a track/football field combo).

Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.

thanks for this suggestion!

Glute bridge was the wrong term. It's really more of a hamstring bridge like this, making sure you're dorsiflexing more than this guy is with the box foot:



And yes on the SL pistol eccentric to two-footed concentric. Ideally slow eccentric (2-3sec). Very good exercise.

Another great exercise to complete the glute-ham trifecta: seated banded abduction. I love this one.

<a href="http://www.youtube.com/watch?v=pBF4SVna3ko" target="_blank">http://www.youtube.com/watch?v=pBF4SVna3ko</a>

You should really feel this right in the glutes if you lean over the band slightly and push the knees out. It's one of the best supplementary exercises for specific glute training IMO. You can just do sets to failure (should be able to do 15-20 with a thick band).

If you can get really strong with these you should have a better time getting back to full jumps without as much strain on the knee I hope.

Another thing I'd recommend while you're rehabbing: isometric hamstring strengthening. Do a SL glute bridge with your foot placed on a box to make a 45deg angle, hold for 45sec and switch. You can do a straight and bent leg variation to target different muscles. If it's hard to hold it for that long, good! You've got a target muscle group to work on. Also, slow eccentric SL pistols onto a box with a two-foot concentric. Really good exercises for knee issues.

Well that was a pretty good vid. How'd you measure it?

Just my opinion but I don't like the way you drop down from your paused position, it's loading the the lumbar spine in flexion, which is not great if you can avoid it. Also a bit of squat morning on those heavy attempts but I guess you know that. I have no doubt you can get to 42'' in a year but you gotta watch the back!

Well im happy with the results so far in that ive gotten stronger and put on some muscle. But along has come some fat and the eating for performance thing is a bit too openended. It wont end well, i can see me getting up to mid 80kgs moving some okayish weights but having 10kg excess fat to to lose, not that keen on that situation.

Deal with that when it comes and you want to peak. T0ddday has given you great advice for that stage over the years throughout this journal. Without the muscle gains on those chicken legs of yours, you won't sniff 42'' regardless!

Yesterday was one of those days which changes everything. Playing pickup with my mate was a game changer. He's 6'6" about 115kg and he blocked the shit out of me on a drive from behind, aka lebron james. I have work to do. Want to be a lean 85-90kg playing against him and holding my own. So um, if you had to add 40kg to your paused squat workset, how wud you do it? Asking for a friend.. haha.

That should not be a game-changer. Putting 40kgs on your back squat will not stop that. Anything happening to you from behind on the court is awareness and body position. It's the same as when you get stripped from behind after you drive past someone and they tap the ball out behind your back: in the absence of extreme speed gains, you have to get your body between the ball and the defender to stop that happening. Same with getting blocked from behind. Get your body in the way so they can only foul, or reverse it. You can dunk easily with your current vertical and height, so why not make those open layups --> open dunks or unblockable finger rolls at the rim? That's pure skills practice, one dribble layups from the 3-pt line, nothing weights will do for you there. On top of that, everyone, including LeBron, gets blocked from behind occasionally, but they'll go hard at the rim the very next play. It's nothing to get one shot blocked in a whole game ...unless you let it affect you mentally.