Adarq.org

Just got sent this link. Most useful website I've read in years.

http://www.triggerpointtherapist.com/trigger-point-guide/trigger-points-in-muscles-director/

good to see some commitment being put into the corrective stuff! I know how boring and soul destroying it is when you could just be lifting max weights (and getting hurt).

I'm sure it will be worth it in the long run though!

17/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 1 x 20 with 3 sec hold
Scap Push ups- 1 x 20
Pushup eqi- 1 x 30s

Core
Turkish Get up- 12kg KB- 1 x 5 each side
Single leg kb deadlift- 12kg KB- 1 x 4

Power Development
Broad Jump- 3 x 3

Resistance Training
Deadlift-
60 x 5, 110 x 3
135 x 3, 3, 3, 3, 3, 3

Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10

Tested DLVJ. No idea what it is but I filmed it so I might try and figure that out. Didn't feel too bad.

Energy System Training
KB Swings - 24kg KB 10 swings EMOM for 10 minutes

Not even bothering with the remainder of the strength and assistance exercises. I will do whatever mobility and activation stuff I missed but it's been stressing me out thinking about what I need to do. I don't have more than an hour a day to give at the moment so it will be what it will be.

22/06/15

Powerlifting Preparation: Correctives Phase
Weight: 94.7 (pre-training)

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 2 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 2 x 20 each side
Cook hip lift- 2 x 20 each side
Forearm wall slides- 2 x 15
Scapular wall slides- 2 x 15
Money maker- 2 x 20 (left side only- side I shift away from in squat)
Side lying clams- 2 x 20 (right side only- side I shift towards in squat)
x band walks- x 10m down and back- found my red band 

Core
Half kneeling cable chop- 4 x 8
Single Leg Squat- 4 x 8

Power Development
Single leg box jump (20")- 6 x 3

Resistance Training
Face the wall goblet squat- 3x10 @16kg KB
Towel toe touch- 3 x 10

Squat-
60 x 10, 77.5 x 10
90 x 10, 8, 10

So I started this phase again. Missed two days last week, hadn't done any SMR type stuff and the body felt like complete shite. Figured I'm only two weeks in so better off to restart now.
Squats felt heavy and light. Upper back is an issue for me. When it's tight the weight feels as light as a feather. When I lose that it's just poor. Only 8 reps on 2nd set as my daughter walked behind me mid set and wouldn't move. Didn't feel like dropping 90kg on her.
Didn't get to the assistance exercises but happy that I got all the pre-squat stuff in. Did some rolling and stretches post training as well which was nice. Feeling ok.

if you're not already doing it, i recommend tightening your upper back as if for a max single on every single set, from barbell-only all the way through work sets.

Yes I'm working on this. I get super tight and then lose it after a 4-5 reps. Feeling squats a lot in my upper and lower back these days so it definitely needs some work. Maybe as I have never done any real work in the 6-10 rep range as I am now.

Filled in for a mates ball team last night. Quality of the league was pretty low but it was good to get out for a run and catch up with a few people I haven't seen in 10-15 years. Played ok once I warmed up and had two massive blocks which was nice. Didn't even attempt a dunk as that would not have ended well. Left knee is pretty damn sore but it should pass in a couple of days.

On the training front I don't remember a time when I've been less motivated. The scale of the program that has been written for me is the main culprit I believe. Well that and the fact that I like doing my own thing more. Really though most sessions are 1.45 hrs long and to fit it in to my daily schedule with work, family and everything else is a bitch. Something has to give and I'm not exactly sure what to do just yet. I created the powerlifting goal to try and get some training motivation going but the end result has kind of been the opposite. I'll only have time to hit two sessions this week at best so will do that and see where I can go from there.

#whingewhingewhinge

06/07/15

Day 1 of no real training program

Warm Up-
Brettzels
Hip Flexor stuff
Cook hip lift
Wall slides
Clams

Goblet wall squat
20kg x 10, 10

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5

Bench-
bar x 5, 40 x 5
52.5 x 10, 10, 10, 10

Dips-
bw x 4, 4, 4, 3.5

Slam ball- EMOM x 10 mins @ 9kg

Have canned the powerlifting program/goal. I created a goal to try and motivate myself and it really didn't work very well. That and the training was too time intensive for me. I just couldn't afford 1hr 45mins 4 times a week. I figure now I'm just going to do what I want instead of having to narrow my focus. If I want to play ball, train Hapkido, go for a run, ride, whatever.
Have been reading Entropy Maxent's reactivity log and bounding looks like fun so I might try some of that too.

07/07/15

Ball game went pretty well. Won by 10. Played great defensively and had 11 points in a very lower scoring affair and 5/5 from the free throw line which is great for me. I know it should be automatic but I usually go at about 70%. Still getting my legs back and although I had a few good jumps in game I didn't attempt any dunks. Fingers crossed next time I get to the courts.

*Edit- Right quad corky in the last 5 minutes of the game. A few anti-inflamms and some ice and it's not feeling too bad 3 days on.