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Have really been enjoying this stretch at the moment. Am trying to narrow down a short-ish mobility circuit I can nail in around 10 mins and this is one of my go to stretches atm.



Also tried too. Stayed in the stretch for about 3-4 mins. Got up and my hip felt unbelievable. Seriously unbelievable. That feeling only lasted about 5 minutes however but I think there's still some lasting effect. Will be incorporating this more too.

<a href="http://www.youtube.com/watch?v=vA2DWnAMWdo" target="_blank">http://www.youtube.com/watch?v=vA2DWnAMWdo</a>

06/04/15
Squat Strong: Week 3- Day 1
BW- 95
Injuries- Right hip, left shoulder

Squat- Heavy Day- 6/1 Protocol
60 x 8
70 x 6
85 x 4
100 x 3
102.5 x 6
130 x 1
105 x 6
132.5 x 1
110 x 6
137.5 x 1

Power Cleans-
Did not do due to hip

OHP-
45 x 5
50 x 5 (pp last 3 reps), 5, 5, 5

Ring Chins-
bw x 5, 5, 5, 3, 3

Ab Wheel (knees)-
3 x 5

Left hip was absolutely killing me after the 3rd or 4th warm up set. Worked through it as it's been building up for a few weeks now. Have booked in an appt with an osteo for tomorrow. I normally have a period of about 6-8 weeks between appts where my body needs some work and it's been around 15 weeks I think so it's no wonder things are starting to fall apart.
OHP went well. I feel like I need to almost do these twice a week as it's such a confidence/form lift for me. Some sets I feel like I could do 70kg and some sets I feel like I could only do 40. Weird.
Body weight is also a bit higher than I'd like but considering I'm on a 6 week squat program I figure it'd be a silly time to try and cut back on the cals. If I can get the squat up further and then maintain it whilst getting back toward 90-92 I'll be pretty happy.

31/03/15
Squatstrong: Week 2- Day 2

BW: 93.7 (waist still around/under 35" so weight gain isn't all fat. I'm up around 3kg in the last 6-8 weeks)

Tonight called for either repeat sprints or a metcon <15 mins. I had both the kids with me so the metcon it was. Had no real idea what I was going to do so just put together whatever came to mind.

Ended up with 21, 15, 9 of power clean @50kg, KB swing @16kg and burpees for time.

Did it in 16.36 which included 2-3 mins of trying to get my 2 year old to stay away from the bar so I wouldn't hit her with the cleans. Also sorted out my form on the last set of 9 to make it much more efficient.

Was sweating bullets at the end which I'm taking as a good sign.

Quote from: Coges on March 29, 2015, 07:51:35 pm

27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.

Nice to see you're doing running

But yeah definitely take a conservative approach when it comes to calves. They're an absolute bitch to recover from once they start getting damaged.

Haha. Yeah it's definitely a work in progress. I'd like to keep it going for the long term though. I have a goal somewhere fairly far down the list of doing a pretty decent 5k time (around 20m) so will get that one to simmer along.

Yeah my calves were tight as but I was more worried about the quads. I strained both the last time I started doing sprints.

27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.

26/03/15
Squatstrong: Week 1- Day 3

BW- 93.2
Injuries- None. Minor pain in hips and knees. Soreness in quads.

Speed partial squats (SP) & Hurdle Hops (HH)- (WU- warm up)
WU- Bar x 8
WU- 40 x 6
WU- 55 x 4
SP- 70 x 4, 6, 6
HH x 4, 4, 4
SP- 77.5 x 4, 4, 4
HH x 4, 4, 4

Incline Bench
bar x 8, 40 x 6, 60 x 3
70 x 3, 3, 3, 3, 3

Inverted Row
bw x 8, 8, 8

Ran out of time to do plank series.

Didn't use power perfects as I wasn't sure how they would go for jumping. Anyone have any experience doing jumps in them?

Have you thought about thumbless grip for OHP or have you already been there?

24/03/15
Squatstrong: Week 1- Day 2

BW- 92.7
Injuries- None. Minor pain in hips and knees.

Repeat sprints day today.

5 min warm up- jog/walk

Sprints-
20s sprint, 100s rest x 6
4 min rest
20s sprint, 100s rest x 6

10 min walk cool down

All done in 29 mins and covered around 4k. Not that it really matters. Felt pretty good sprinting though. Got to wear my skins for once too
Didn't get to do them on an oval or track though as the weather was super wet.