Adarq.org

14/11/12- Workout - Full Body

Given I'll be reducing the weights for lower body for a bit I thought I'd move to full body workouts and use it as an opportunity to get some form practice in.

Squats- Took it slow and controlled. Tried to get extra depth too without any bounce. The weight wasn't much but the ten slow reps got me sweating a bit.
10 x bar, 10 x 30, 10 x 40, 10 x 50, 10 x 50

Chins
5,5,4,3,3

RDL
2x12@40- had a wicked shaking in my right leg doing these. Not sure if related to the groin but I wasn't going to push it.

Incline Press
8 x 40, 8 x 50, 8 x 50, 8 x 50

Push Ups
13, 12

Barbell Curl @25kg
15,10

Side, Front, Side Plank
30 each way x 2

Plenty of stretching before and after. Feel pretty good.
 

Quote from: Coges on November 12, 2012, 06:10:27 pm

Big win last night. 53-20. Only scored 6 points but had over 20 rebounds and about 8-10 assists. ALso had 1 huge block late in the game.
Groin has flared up again. It's stemmed from my dunking attempts on Friday and it only ever seems to be an issue when I am jumping outside of a game scenario or outside of gym training.

Has anyone else had any experience with an injury like this? Also, I'm not sure if I should keep squatting and deadlifting whilst I recover from it. The movements themselves don't hurt it but I don't know if I should be placing unnecessary stress on it.

ya i had a few groin injuries.. lifting heavy definitely can prevent it from recovering, i'd recommend dropping the weight for a few weeks, focus on being very controlled, ~10 rep sets, nothing to failure.. also make sure to get in a really good warmup/stretching pre-lifting and stretching post lifting.. the key is to slowly get that resting muscle length back to normal while also progressively strengthening it..

the fact that your groin seems to be pulling when you're jumping outside of game-situations kind of makes me think you're not warmed up enough? how good do you warmup for your dunk sessions? if your warmup is lacking, eventually when you heal up, really focus on the warmup.. get a real good sweat going before even thinking about jumping max.

some nice dunks in your vid man.

Thanks for the advice. I'm definitely going to be taking it easier on the weights. Makes sense to go controlled. Will give me a good chance to work on my form too.
What do you think of snatch grip deads (even from racks to begin with)? I won't be able to use as much weight so will reduce the temptation to go too heavy. Have heard they have decent benefits too.

You know what, warm-up is probably average at best when shooting around. I generally do it on my lunch break so am time concious as well. It's funny but I've never really considered that what I was doing were max jumps and definitely don't think about it that way at the time. It's always just been a jump but I probably need to take that into account more given the other training I'm doing too.

So I saw an osteopath today. I've recently moved for work so hadn't seen this one before. First of all she was easy on the eyes which never hurts and secondly she really knows her shit. 

Brief summation: lack of mobility and instability in the hips, plus out of alignment hips and a tight chestal area = groin pulls for me. Add to that tightness in pretty much every other area of my body and you get the picture. Other main issue is weak TA (transverse abdominus) and not engaging it properly which was causing instability in the hips. (Everything I've just said is a bastardised version of what she told me so it may or may not make any sense).

I really love it when you find a physical therapist who really knows what they're on about. Makes life so much easier.

Anyway, off all plyometrics at the moment till the problem is corrected. Will ease my way back into squats and deads too whilst I get used to using my core properly. Sux to be taking a step backwards weight wise but no doubt it'll have long term benefits. Especially if I can stay healthy.

Had some wicked soreness in the right adductor after all the jumping I did Friday so skipped squats last night. Have a game tonight so will see how I pull up and then get after it tomorrow.

Probably did 30-40 jumps during a 15 minute window. Probably not too intelligent given I haven't been jumping outside of games a lot lately. Need to start incorporating more into my normal training to accomodate me thinks.

Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

<a href="http://www.youtube.com/watch?v=EUX8hrcLUTE" target="_blank">http://www.youtube.com/watch?v=EUX8hrcLUTE</a>

Foam rolled the absolute shit outta my legs and upper back last night. Followed up with about 30 mins of stretching, some band pull aparts and some bat wings. It's quite sad how unflexible I am right now compared to what I was in the past. Will have to work on that.
Feeling pretty decent right now though and will probably head out on lunch break to shoot some hoops.

No training the last couple of days but hanging to get in the gym tonight. Been eating outta my skin the last week so will be interesting to see how I go over the next week or so. I've been starving so not sure if it's my body telling me I need more food or if I'm just being a little piggy.

Also, scored a weighted vest off my old man yesterday  . Goes up to a max of 15kg. Not sure what I'll use it for yet (not strong enough on chins to warrant yet) but I'm sure I can find something.

Need to do more foam rolling. Getting paid below and to the left of knee cap on right knee and think it's a tight IT band. Will hit the foam roller and see if I can't work it out.

Ah nice. Adelaide's a cool place.