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Training to come later on tonight.

Ha. So this went well...

Had a great weekend with the family and whatnot. Training...not so much. My couch stretch experiment is over given I can't kneel on my left knee. Spent about 90 mins stretching and rolling last night and the body is feeling pretty good. Am using one of Kit's HF stretches (half lunge/pelvis pos tilt/try to straighten back leg) which I find is working really well. Spent a considerable amount of time on my quads and IT band. Glutes feel tight today so will give them some attention tonight.

Need to get my training re-organised. Have been in a kind of limbo the last few months given the ankle, shoulder and now knee injuries. Looking to come up with a new plan of action incorporating some of what I was doing but adding a lot of different stuff too. Looking at a daily AM practice plus 3-4 gym days a week (bas, sas, lower, etc), 1-2 runs, 1 swim, 1-2 extra (basketball/martial arts), 2 dedicated stretching. Kind of looks like a lot on paper but it's warm now so getting into the habit of an early start should be no problem. Main goals are to build my squat back up, upper body strength and size, front/side splits, be fit for whatever activity I'm doing (basketball or martial arts - hapkido/BJJ). On the bodyweight side I look at the flow/locomotion/handbalancing stuff and it all seem so cool but out of reach. It's something I want to dabble and get more involved in though. 

Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.

*edit- will definitely be keeping the T0ddday squatting elements as this pushed my squat faster than anything I have tried before.

05/12/2016- 5pm

Scap Prep

Push up support position on rings
2x30s – got my arms a little more under me and as a result got an incredible chest pump

Close Grip Incline Bench (fat gripz)- Bar x 10, 40 x 6, 50 x 5, 5, 5
Batwings- 5kg x 15s x 5

Unilateral DB Floor Press- 15 x 8, 8
Ring Chins- bw x 5, 5

Left shoulder was getting fatigued towards so called an end to the session. Got some good quad and IT band rolling in later on with some floor stretches for the shoulders.

 

nice! man i miss rings. so much pump.

Quote from: Coges on December 04, 2016, 08:08:20 pm

Still want to keep my eye on vert training but don't know how I'm going to go with the way my body has been responding. Unless that is I train purely for dunking without actually playing any basketball. That kinda sucks though.

it's not so bad tbh.. the worst part about basketball is the injuries. i'm very injury prone so basketball just became a big downer injury wise. I missed basketball until my vert started eventually going way up, then I didn't miss it at all.. dunking becomes a new sport. lul.

but ya could be hard for you to train vert without playing basketball. luckily for me it was easy.
 

Yeah I just don’t get the time to go to the courts during the week if I’m not playing. Still hoping to play every 2-3 weeks but like you said the injuries just keep mounting.

And yeah I’ve never had chest pump like this from rings before. It’s brilliant.

Training has been lax. Have been wondering why I've been so tired and lethargic and then BOOM! Sore throat, headache, aching joints. Here it comes. Hoping this is a short term one I can knock on the head over the next couple of days.

My wife has it worse and unfortunately has a half ironman on Sunday so here's hoping she recovers quickly. She's put in so much time  (10-15 hours per week) for the last 6 months that it would be devastating. Anyway, she's got 2 days to rest so fingers crossed.

Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.

Quote from: Coges on December 10, 2016, 02:42:55 am

Thanks mate. She's definitely better but still not 100%. Hopefully it doesn't affect her too much but will still be an awesome experience.

how'd she do??!?!

Finished in 5:47 so an awesome effort.
1.9k swim- 40m
90k ride- 3h03m
21k run- 1h59m
Transition- 5m

She was killing it in the swim and ride and the first 2/3 of the run and then her left shoulder locked and she had to keep stopping to stretch it out. She was hoping to go 10-20 mins quicker but all in all a great job for her first time.

big ups to your wife! just finishing a half ironman is no joke, and running a sub-2-hour half after the swim and the bike is really impressive.

It's funny. I've never been one of those people who feels like life has gotten in the way of fitness. Until now lol. The past few weeks have been pretty crazy on a work and family front and tbh training has actually been the last thing on my mind. Probably doesn't help that I'm still working through what I want to do. Either way I'm feeling like I'm back now. Have done some stretching sessions over the last week but nothing too major or committal.

Yesterday's training:

Floreio Workout-

Shoulder ROM & Stabilization routine & Ido Squat clinic routine

Circuit 1- 3 times through

Slide into low bridge x 5 with 5s hold, rotations into arch using wall x 10, QDR rotational push ups (beginner version) x 10

Circuit 2- 4 times through

Chest to bar pull up eccentric x 15s, Ring Dip eccentric x 10s, cuban rotations x 10 (using dowel)

DB Incline Press- 15 x 9, 12

Pretty interesting session. The floreio whilst not that hard or taxing certainly gets the heart rate up when done consistently. Upper back and lats have all kinds of soreness today which is great too. DB press was included just because. No real good reason.