Adarq.org

Quote from: acole14 on July 19, 2017, 03:51:20 am

Quote from: Coges on July 14, 2017, 07:40:18 pm

Have some twingy feeling in left ham high up at the glute tie in. Aside from getting a ball in there to work around does anyone have any suggestions on what else could help it? I have been wanting to include KB swings, jefferson curls, etc but don't want to stress it more than I already am.

Does Derrimut have a GHR? Slow eccentric GHR's never hurt. Or SL eccentric DL concentric ham curl machine, but GHR is better.

Also could try the 45 second hamstring lever holds and progress as a warmup. They helped me a lot.

Edit: Also, with the hips, lying banded hip distractions, as shown in this article: https://drjohnrusin.com/the-truth-about-squat-depth-injury-rates-the-knees-out-cue/ is great, I do it when I remember.

Yes to GHR. Two of them actually. Will give those a shot. My next few weeks is going to be trying to sort a few of these problems out. No doubt I have inactive/weak glutes and hams and I need to give them more attention.

What's a hamstring lever hold? I just googled and got a bunch or random stuff.

That's a boss article. Thanks mate. Have pinned that one to come back and read fully later.

Sorry, that's what my sprint coach called them. It's this for 45sec-1min x 2-3 sets with better dorsiflexion and keeping everything in line (ankle-knee):



You can progress by bending the leg a bit more on each set until it looks like a SL glute bridge.

21/07/17
bw- 88.9 (coming down again)
injuries- right hip/lower back
soreness- right wrist (about 85%)

Warm Up

Dips- bw x 5, 5, +5kg x 5, 5, 5
Incline DB Press- 20 x 10, 10, 10
DB Floor press with 3 sec hold at top- 22.5 x 8, 8
Front plate shoulder raise- 20 x 10, 10
Lateral Raise- 10 x 10, 10

couch stretch x 1 min each side
tailor pose x 1 min +5kg each side
piriformis stretch x 1 min each side

Was a good session. Back/hip was ok and not bugging at all.

Had the massage this afternoon. Feeling great but sore AF. Everything was tight but the hip flexors were brutal. She said they were a 7-8/10 on the tightness scale. Need to do plenty of work from here on in to sort this out. Will take tomorrow off and go again Sunday. No heavy squatting or DLing for a few weeks though I think. Make sure this is under control first.

Great job on the bodyweight!!!

I'm looking forward to seeing what the next 6 weeks has in store.

22/7/17
bw- 88.6 (down again)

Rest day

Getting the new program sorted and will be doing a cardio/strength endurance based building block for 6 weeks. Not going to be lifting heavy at all which will be hard to do but should be a nice change up for the body. Wanted to get a cardio base and increase work capacity earlier in the year so pretty happy to finally bite the bullet and do it. See you in 6 weeks barbell.

Going to eat at or around maintenance during this time as no doubt the addition of cardio will do a lot for any calorie deficit I was planning.

nice!! what's the strength endurance stuff going to look like (generally)?

New Program-
Tactical Barbell- Conditioning
Base Building Phase (8 weeks)

Week 1- Day 1

Pre-workout- BCAAs & apple juice (will not make this mistake again- had 40g of sugar after coming off a month with little to no sugar- not my brightest idea)

Warm Up- 3 min skipping
Shoulder & Hip Flexor

SE Circuit- 3x20 reps @ 25kg
Push Press, Front Squat, Row, Bench Press, Shrugs, RDL

All sets done unbroken with 30s rest between exercises and 2 min rest between sets.
May have gone too light here.

Couch stretch – 2min
Elevated piriformis stretch – 2 min each side

Lots and lots of food today. Finished the Whole30. Had a burger, chips and two beers and felt awesome. Seriously like I’d taken some strong pain meds. Body was floating. Had a couple more beers and a packet of Kookas chocolate coated biscuits and felt sluggish AF. Worth it though. They were delicious. Back to normal eating tomorrow albeit at higher cals.

Week 1- Day 2

Pre-workout- double espresso

Warm up- Walk on treadmill- 3 min

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.55km total distance
HR- 155 (measured using treadmill at roughly 28min)

Run was interesting. Took me a good 10-15 to get in the rhythm and past the aches in the ankles, hips, feet, etc but after that could have just kept going. Taking that as a sign I was working in the right range.

Week 1- Day 3

Pre-workout- double espresso

Warm Up- HF & Piriformis stretch, 3 min walk on treadmill

LSS Treadmill Run-
30m total time
7.03 pace (min/km)
4.58km total distance
HR- 148 (measured as I was slowing down so about 10s after I stopped running)

Again pretty similar to yesterday with regards to getting into a rhythm. Did get some fatigue around the 23-28min mark. Will run outside at some stage but weather has been poor and I’m easing myself into this whole running thing. That’s my excuse anyway.  Rain due for the next week so may stay indoors for now.

Week 1- Day 4

Pre-workout- double espresso, BCAAs & dextrose (BCAAs tasted like arse even through the dextrose- wlll opt for protein next time or straight up BCAAs with sugar free cordial to flavour)

Warm Up- Banded shoulder, scap & HF work, 3 min skipping

SE Circuit- 2x20 @ 40kg
Push Press, Front Squat, Row, Floor Press, Shrugs, RDL

30-120s rest b/w exercises- 2 min rest between sets. Push press definitely the hardest and had to set the bar down a few times each set. The rest weren’t so bad.

10m stretching- tailor pose, piriformis, HF, gracilis, hamstrings & front splits

looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

I'm hoping so. After the initial 8 weeks it will be 3 max strength sessions, 2 high intensity conditioning and 1 endurance for the next 9 weeks. There are set power blocks that you can plug in when required.

It's kind of like 513 in that sense that it's basically plug and play. 

Quote from: Coges on July 26, 2017, 12:17:47 am

Quote from: adarqui on July 25, 2017, 09:23:01 pm

looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

Haha. Man that burger was so good. I actually ate it so slowly to try and make it last lol. I could have had two quite easily.

hah nice. i always do that with good food: chew like 10x more than normal, more time in between bites. even then, you get to the end and it's kind of a sad moment. I've got a weak spot for burgers. They've got a few really good burger places nearby. Traditional burgers, bleu cheese burgers, burgers with eggs on em`, and burgers with a solid hot sauce, own me.

I've been wanting this one from BNB (Burgners & Beer, it's a small chain, sounds right up your alley) for a while:

SYMPATHY FOR THE DEVIL

1/2 lb. Premium beef blend, home style chili, sharp cheddar, pickled jalapenos, sour cream, habanero sauce, sesame bun

those dudes put their logo on the bun, lmao:

Man those burgers look dope!!! I had home made burgers last night. Pretty damn good but still not the same as buying one. They have half price on Wednesdays and Sundays so I might snag a couple this Wednesday to get my fix.

Have been thinking on cheat meals. Had red wine and biscuits on Friday night. Felt like absolute crap. Only 3 glasses of red too. Burgers, beers and donuts are going to be the way to go I think. Beer doesn't affect me nearly as much as wine does. Especially as I've had a total of 8 drinks in nearly 6 weeks. Burgers and donuts are always nice regardless so they fit.

Week 2- Day 2
1pm

LISS Run

40.03 mins
6.13km

Calves bore the brunt of this run. Had to walk up two significant hills and the calves were burning. Don’t have an HR monitor so I have a small convo with myself every now and then to make sure I’m around the right range.

Week 2- Day 3
1pm

LISS Run

40.02 mins
6.45km

Felt like I may have pushed a little harder here than I needed to. More walking and more distance than yesterday suggest that as well. Prob need to slow the pace down a bit. I’m nearing 6m/km pace when I should be closer to 7. Will do that for the long run this week.

Week 2- Day 4
5.15am

SE Circuit- 2x30 @40kg (30kg for push press)

Push press, front squat, row, floor press, shrugs & RDL

Got through each circuit quicker today. Total time for both was 31.06 including the 2 min rest between circuits. Took mostly 60s between exercises with 30s between shrugs and RDLs. Push press was also easier today too. Feeling good about this. 

8pm
Basketball game. I haven’t played in about 9 weeks and I definitely noticed the difference in my cardio. Still got puffed after repeated sprints but recovered after 1 minute instead of that accumulated fatigue that usually sets in. Pretty stoked that’s the case after not even two weeks of running.

Week 2- Day 5
7pm

Hapkido. Great class. Worked sparring combos and transitions for the first 45 mins or so. Put the protective gear on and we all got smashed a little. Plenty of falling and getting thrown. Next 45 mins was technique work. Lots of 2nd Dan and trying to remember all the stuff I’ve learned and forgotten over the last 7 years.

Week 2- Day 6
1pm

LSS

58.58m
8.39km
7.00min/km pace

Was aiming for 7min pace and got exactly that. Felt I had been going a little too hard in the previous runs. Can definitely feel the difference here. If I had somewhere nice to run or a good loop that was 8-9k this would be much more enjoyable and I might even like running.

Rest day tomorrow