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Author Topic: Two Hands Two Feet  (Read 818333 times)

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Mikey

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Re: Two Hands Two Feet
« Reply #1215 on: November 17, 2016, 07:03:54 am »
+2
 :ibsquatting: :headbang:
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Leonel

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Re: Two Hands Two Feet
« Reply #1216 on: November 17, 2016, 07:22:14 am »
+2
Dam that looked easy... you definitely got 150+ in you.  :ibsquatting:
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LBSS

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Re: Two Hands Two Feet
« Reply #1217 on: November 17, 2016, 07:38:46 am »
+2
nicely done
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Coges

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Re: Two Hands Two Feet
« Reply #1218 on: November 17, 2016, 03:49:18 pm »
0
Cheers. Thanks guys.
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Coges

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Re: Two Hands Two Feet
« Reply #1219 on: November 20, 2016, 06:50:22 pm »
0
Getting some serious knee soreness in my left knee. It’s kind of snuck up on me the last two weeks or so and happens at full extension, hyper extension in my situation, but still hangs around for longer than I’d like it to. Even though 150 was in line for this week I’m going to park the ego and deload. I think that’s the smartest long term move.

Will spend the week making sure the quads, HFs and hams are all nice and loose, do some single leg work and maybe squat later in the week depending on feel. It’s been 8-10 weeks of squatting 2-3 times per week so no doubt due for a bit of a break.

Also, I’ve been figjamming over my squat progress so much that I’ve put any real shoulder rehab work on the back burner. Time to bring that back into focus and get this body moving well again. 
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Coges

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Re: Two Hands Two Feet
« Reply #1220 on: November 22, 2016, 03:27:07 pm »
0
22/11/16

Did a fairly quick circuit today along with some stretching.

Push up support position on rings-
30s x 2

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.
« Last Edit: November 22, 2016, 05:17:23 pm by Coges »
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adarqui

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Re: Two Hands Two Feet
« Reply #1221 on: November 22, 2016, 03:45:29 pm »
0
Quote from: Coges on November 22, 2016, 03:27:07 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:
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Coges

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Re: Two Hands Two Feet
« Reply #1222 on: November 22, 2016, 05:16:12 pm »
+1
Quote from: adarqui on November 22, 2016, 03:45:29 pm
Quote from: Coges on November 22, 2016, 03:27:07 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:

Yep. Fuck indeed.

Forgot to mention I have had some left ankle and achillies problems too the last week. Ankle still hasn't recovered from a sprain from 3-4 months ago and just doing some stretches have noticed the achillies is super tight on the left side.

Taking a note from Vag's book and adding in the couch stretch. Aiming for 5 minutes per leg each day. 1 min down so far today.
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Coges

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Re: Two Hands Two Feet
« Reply #1223 on: November 23, 2016, 05:39:40 pm »
+1
Got 3.5 mins of couch stretch in yesterday. Not quite the 5 I was hoping for but at better than nothing, or 3 mins. Whatever.
Someone suggested I do slow eccentric sissy squats for my knee for 5-10 reps and see how that feels. Did 3 sets of 5 across the day yesterday. While the pain isn't completely gone it's definitely better and different. Did some paused bw squats to below parallel but now full this morning and it's feeling pretty good. Will keep this up along with the couch stretch and some SMR and fingers crossed I'll be squatting again on Monday.
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adarqui

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Re: Two Hands Two Feet
« Reply #1224 on: November 23, 2016, 08:30:18 pm »
0
Quote from: Coges on November 22, 2016, 05:16:12 pm
Quote from: adarqui on November 22, 2016, 03:45:29 pm
Quote from: Coges on November 22, 2016, 03:27:07 pm
22/11/16

Did a fairly quick circuit today along with some stretching.

SL DL-
16 x 8, 8, 8,

Incline Bench (close grip, elbows in, fat gripz)- 
bar x 6, 30 x 6, 40 x 6

KB Row-
16 x 10, 10, 10

Had planned on doing more but didn't. Knee is feeling weird. Getting some stodginess in there, some looseness on the inside and pain at different times of the day. Most of the feeling is just on the inside of the patellar tendon. May be tendinopathy, who knows. Will keep up with the stretching and rolling for the rest of the week. I'm not entirely confident that I'll be able to get back to squatting next week without seeing a professional first. Shit. That is all.

fuck.  :raging:

Yep. Fuck indeed.

Forgot to mention I have had some left ankle and achillies problems too the last week. Ankle still hasn't recovered from a sprain from 3-4 months ago and just doing some stretches have noticed the achillies is super tight on the left side.

Taking a note from Vag's book and adding in the couch stretch. Aiming for 5 minutes per leg each day. 1 min down so far today.

is the achilles tightness caused by squatting though? i've had heavy squatting makes my achilles/ankles tight on a few occasions, even some slight strains.



Quote from: Coges on November 23, 2016, 05:39:40 pm
Got 3.5 mins of couch stretch in yesterday. Not quite the 5 I was hoping for but at better than nothing, or 3 mins. Whatever.
Someone suggested I do slow eccentric sissy squats for my knee for 5-10 reps and see how that feels. Did 3 sets of 5 across the day yesterday. While the pain isn't completely gone it's definitely better and different. Did some paused bw squats to below parallel but now full this morning and it's feeling pretty good. Will keep this up along with the couch stretch and some SMR and fingers crossed I'll be squatting again on Monday.

nice!

couch stretch looks helpful. i'd try it if i wasn't trying to avoid anything new.. my right hip flexor (early 2016 injury) seems like it's on the verge of bugging me again.

this stuff is often such a balancing act... :uhhhfacepalm:

hope to see you back at it Monday!!
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Coges

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Re: Two Hands Two Feet
« Reply #1225 on: November 23, 2016, 09:36:59 pm »
+2
I think the achilles thing is aggravated by the ankle injury but maybe not helped by squatting in raised heel shoes and doing track work too.

Yeah the hip flexors/psoas/tfl/rec fem/etc are all bitches. I think most of my problems were/are caused by not balancing enough restorative work for all the other stuff I do. I had really been slacking on that and didn't notice it until about 10 days ago. Daily work required from now on.

Also, have been getting on board with Kit Laughlin's stretching material. Some brilliant stretches but also a way of looking at stretching/flexibility that I've never had before. Have been using this HF stretch daily and it feels unbelievable:

<a href="http://www.youtube.com/watch?v=qHwyBHS6MQs" target="_blank">http://www.youtube.com/watch?v=qHwyBHS6MQs</a>
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Coges

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Re: Two Hands Two Feet
« Reply #1226 on: November 27, 2016, 06:49:04 pm »
+2
More of the same on the weekend. No lifting but heaps of stretching. Spend a considerable amount of time in the garden on Saturday and as a result my knee was super sore and swollen. Squatted down to talk to my daughter on Saturday night and the pain blindsided me. Just rested up for the rest of the weekend. Not going to jump back into any squatting just yet. Although I’m pissed and was getting to levels I’ve never been before it’s a drop in the ocean compared to the health of my body. Even if I need to restart again it’ll only take me a few months to get back up to that level. That’s mildly comforting. Took to the quads with a rolling pin last night and they feel pretty good. Knee is a lot better this morning, can sit in full squat, so will just be taking it easy.

There’s definitely a tracking problem there (hoping nothing more like a meniscus tear) and have looked back through the training and thinking what could have brought the extra stress. From the feeling I have been getting I think it was the sprints I was doing, or rather, how I was doing them. I found the last few sessions I was over striding and feeling a heap of force in the front of the shin and base of the knee. Either way, I’m seeing my physio on Friday to rule out any other damage and will proceed from there.

Goals for now:
Core and upper body work- make the most of the extra time
BW single leg stuff
Deadlifts – the movement feels ok so this may be my lower body saviour
Re-patterning the legs for proper alignment and movement

Edit- forgot to mention that I can run, jump and change direction all without pain. Weird. I'm probably going to park basketball for the rest of the year though. Don't see the point in risking it.
« Last Edit: November 27, 2016, 07:37:20 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1227 on: November 29, 2016, 06:52:47 pm »
+1
28/11/16 – 5pm

Scap push ups x 20
Banded btn pull apart x 20
Banded fly x 20
Banded discloations x 5, 5

Rotations into bridge (on wall) x 10, 10
Bridge push ups (2 hands) x 10, 10
Jeff Curls – 16kg x 10, 10 (10s hold at end of each set)

Shrimp Squat- bw x 5, 5
SL DL- 16kg x 5, 5

Incline Bench- bar (fat gripz) x 10, 30 x 5, 40 x 5, 5, 5
Unilateral DB Floor Press- 15kg x 8, 8

Circuit x 4
Push Up Support on rings x 15s
Planche lean x 5s
Tuck Front lever x 5s
Handstand entries x 5

Front split work x 2 mins each side

Don't know why I included the planche leans. No intention of working towards that at the moment. Just trying to piece together stuff that works for my body at the moment.
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Coges

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Re: Two Hands Two Feet
« Reply #1228 on: November 30, 2016, 10:09:56 pm »
0
30/11/16 - 6pm

Banded scap prep, HF stretch, pigeon stretch, slow ecc assisted sissy squats x 5

Push up support position on rings x 30s, 30s
Snatch Grip RDL- 60 x 10, 10

OHP- bar x 6, 30 x 6, 40 x 5, 5
Bent Ros- bar x 10, 30 x 10, 40 x 10, 10

Front plate raise- 10kg x 15, 15
Rear delt flye- 5kg x 15, 15

Attempted some 5 step horse stance- too much pressure on left knee. No pain as such but it just felt unsavoury.

Getting the knee checked tomorrow so pretty damn excited for that. If its all good I'm going to start running again but take it much more slowly. Probably a mix between hills and track. I still want to do a mini tri in Feb/March so need to be able to do 3k comfortably. Will start swimming next week too. If the knee is stuffed, well I'll see what I can do with it. Haven't made a call on basketball yet. Part of me wants to give it away (again) and the other part of me that's played for 30 years thinks differently.
« Last Edit: November 30, 2016, 10:14:44 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1229 on: December 01, 2016, 11:48:23 pm »
+3
Saw my physio today. Good news as far as I’m concerned. Prepatellar bursitis. Need to get the IT band under control, get the glutes firing again and I should be good to go. Glute med pretty averate and worse on right side. Piriformis super tight too.

No basketball for the remainder of the year but I should be good to squat and run again in a week. Pretty happy with that result.

Training to come later on tonight.
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