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Author Topic: Two Hands Two Feet  (Read 818454 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1455 on: August 25, 2017, 12:25:34 am »
0
Quote from: acole14 on August 24, 2017, 08:01:26 am
Quote from: Coges on August 24, 2017, 01:30:25 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

Oh mate.......the old mallet finger! I did that twice to the same finger.....really took me out of basketball for awhile - not because it was a debilitating injury, but it's just so fiddly and annoying for everyday life/work. Bugger. Really sorry to hear that. But luckily if you do it right and are really strict on not letting it bend, it will heal up fine. I'd recommend a splint like this if you can get it:

http://www.3pointproducts.com/sidemenu/oval8

The other types of splints are a pain in the arse for showering etc. But you can get this one wet and wear it essentially 24/7 with a bit of sports tape over it.

Damn. Twice!!! That sucks man. I've got a cocoon splint going at the moment and will hopefully get something like that next week.
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Coges

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Re: Two Hands Two Feet
« Reply #1456 on: August 25, 2017, 12:26:21 am »
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Quote from: Mutumbo000 on August 24, 2017, 10:49:14 am
Quote from: Coges on August 24, 2017, 01:30:25 am
Filled in for the ball team last night. Caught a bounce pass about 5 mins in and the ball felt like it had an egg in it. I stopped and looked at the ball. No problems there. Put my hand back on it and felt the same thing again. Passed the ball off and it was only then that I noticed the first knuckle on my finger had dropped. Two hospital visits and an x-ray later and I have ruptured the extensor tendon on the right hand ring finger. Now I've got 8+ weeks in a splint to look forward to. I have that FML feeling going on but this presents some opportunities to work on things I wouldn't normally work on so there's always that.

The worst part is when you have to shake hands with people it's like you're praying that they aren't one of those types that give bone crunching firm handshakes. Awful luck with the injury. Wishing you a speedy recovery.

Haha thanks mate. I've got bright blue tape on it right now so everyone can tell there's something going on.
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Coges

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Re: Two Hands Two Feet
« Reply #1457 on: August 25, 2017, 12:38:54 am »
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Quote from: maxent on August 24, 2017, 03:36:17 pm
Yikes. I saw the photo on instagram. Looks like a freak accident :/ I hurt a finger playing ball dec 2015 and it took several months to heal fully.  Got the xray back and it showed a displaced fracture or something from memory. I think i was able to train around it in the gym by not using that finger. I avoided playing sport though because you can never predict how things will go and you can easily re-injure or make it worse. Hope you bounce back quickly.

Thanks mate. So innocuous it's not funny. Seriously did it catching a bounce pass and didn't even realise it. Displaced fracture sounds far worse than mine.

Yeah I think I'll avoid any sport till it's healed but have been given the green light to train with it. I'm fine as long as I don't bend it.
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Coges

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Re: Two Hands Two Feet
« Reply #1458 on: August 28, 2017, 07:50:44 pm »
+1
29/08/17
5am

First session back since finger injury

Warm Up-
Banded scap & shoulders
HF, pigeon & calf stretch
Banded glute bridge
Goblet squat- 16kg- 2x10

Squat- (oly shoes, no sleeves, no belt)
bar x 10, 60 x 5, 90 x 5 x 5

Bench-
bar x 10, 40 x 5, 60 x 5 x 5

KB Swings- 16kg- 50 swings in 3 mins

J-Curl
8kg- 2 x 10

Banded shoulder distraction
Couch stretch
Seated calf/Achilies stretch
Pigeon stretch
Pike

Good session. Always feel better when I get time to stretch after. Felt great walking out of the gym.
« Last Edit: August 28, 2017, 10:08:55 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1459 on: August 31, 2017, 08:36:17 pm »
+1
01/09/17
5am

Warm Up-
Banded scap & shoulders
HF, pigeon & calf stretch
Banded glute bridge
Goblet squat- 20kg- 2x10

Squat- (oly shoes, no sleeves, no belt)
bar x 10, 60 x 5, 90 x 5 x 5

Bench-
bar x 10, 40 x 5, 60 x 5 x 5

KB Swings- 20kg- 80 swings in 5.5 mins

Couch stretch
Seated calf/Achilies stretch
Pigeon stretch
Kneeling gracilis stretch

Second session back. Legs felt far more capable today even with the residual soreness from the previous training sesh.

Quick note on training program. Have pinned the tactical barbell conditioning for the moment and will come back to that base building protocol early next year. With getting sick then doing the finger I ran out of steam with it. Using the tactical barbell program still though and pretty happy with it so far. Will be better once finger is healed but so far so good. Still going to do cardio though. Both LSS and HIT so all good.
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adarqui

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Re: Two Hands Two Feet
« Reply #1460 on: September 01, 2017, 08:43:07 pm »
+1
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.
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Coges

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Re: Two Hands Two Feet
« Reply #1461 on: September 03, 2017, 02:05:42 am »
+2
Quote from: adarqui on September 01, 2017, 08:43:07 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.
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adarqui

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Re: Two Hands Two Feet
« Reply #1462 on: September 03, 2017, 02:48:30 pm »
0
Quote from: Coges on September 03, 2017, 02:05:42 am
Quote from: adarqui on September 01, 2017, 08:43:07 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

yeah frequency is potent & consistency is probably the most important factor. I think consistency is the thing that haunts me .. i'll think, "what if I had kept boxing?", "what if I had kept jumping?", "what if I had kept running?" So i'd love to try and stay healthy AND stay focused for several years of walking, running, sprinting, and jumping: just some core human attributes. Going to try and be more patient than i've ever been, but also try hard as all hell to not fall of the track (no pun intended). Injuries are a legitimate set back that can be unavoidable. I've had several of those, but i've also had mental setbacks. Mental setbacks are the ones that bug me the most. I can deal with an injury setback because unfortunately that stuff does happen to everyone, but mentally that's where I need to sharpen up.

Quote
Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.

Going to bed so early is probably the most difficult thing .. almost psychological - just feels too early when you're used to staying up late your whole life.

i can't even do 7 when i'm training hard.. only 6 i'd break down fast, for sure. Come to think of it, sleep requirements are probably the biggest factor for why I find it hard to properly train when i'm working a 9-5.. because when training hard, I might need 9 or 10 hours one night, and if i don't get it, i'm destroyed.

Getting used to a new schedule is particularly brutal too .. I'd like to get back to waking up at ~5-6 AM or so but I also know it's going to suck initially.

pc!
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Coges

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Re: Two Hands Two Feet
« Reply #1463 on: September 03, 2017, 08:22:04 pm »
+1
Quote from: adarqui on September 03, 2017, 02:48:30 pm
Quote from: Coges on September 03, 2017, 02:05:42 am
Quote from: adarqui on September 01, 2017, 08:43:07 pm
yeah man damn you got derailed quite a bit.

glad to see you back getting that work in.

jealous of those 5 AM workouts.

Just a bit haha. I will run twice this week as well as weights so getting back there.

It's motivating and devastating at the same time to see how far we can all come in short periods of time. I'm liking the Vag here with consistency being key.

yeah frequency is potent & consistency is probably the most important factor. I think consistency is the thing that haunts me .. i'll think, "what if I had kept boxing?", "what if I had kept jumping?", "what if I had kept running?" So i'd love to try and stay healthy AND stay focused for several years of walking, running, sprinting, and jumping: just some core human attributes. Going to try and be more patient than i've ever been, but also try hard as all hell to not fall of the track (no pun intended). Injuries are a legitimate set back that can be unavoidable. I've had several of those, but i've also had mental setbacks. Mental setbacks are the ones that bug me the most. I can deal with an injury setback because unfortunately that stuff does happen to everyone, but mentally that's where I need to sharpen up.
 

Yeah it’s the haunting that’s the problem. I’d have all my goals ticked off if it weren’t for consistency. I suppose it’s kind of like saying that shot would have gone in if it was straight though isn’t it. Pretty useless haha.  A good lesson/reminder though.

Quote from: adarqui on September 03, 2017, 02:48:30 pm
Quote from: Coges on September 03, 2017, 02:05:42 am
Quote from: adarqui on September 01, 2017, 08:43:07 pm
Quote
Man 5am is great but brutal later in the day. I need to get myself used to going to be at 9.30 instead of 10.30 cause 7 hours of sleep feels so much better than 6.

Going to bed so early is probably the most difficult thing .. almost psychological - just feels too early when you're used to staying up late your whole life.

i can't even do 7 when i'm training hard.. only 6 i'd break down fast, for sure. Come to think of it, sleep requirements are probably the biggest factor for why I find it hard to properly train when i'm working a 9-5.. because when training hard, I might need 9 or 10 hours one night, and if i don't get it, i'm destroyed.

Getting used to a new schedule is particularly brutal too .. I'd like to get back to waking up at ~5-6 AM or so but I also know it's going to suck initially.

pc!

My main issue is my kids go to sleep around 8.30 so only getting an hour or so of downtime just doesn’t feel right. 

I can survive on 6-7 hours for the most part but struggle when it’s 6 or less. More mentally than physically though I think. If I’m eating well 6 is easy though.

Man all these pieces that we need to puzzle together eh.
« Last Edit: September 04, 2017, 12:20:31 am by adarqui »
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Coges

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Re: Two Hands Two Feet
« Reply #1464 on: September 03, 2017, 08:24:18 pm »
+1
^^^ Well I fucked up that multi-quote haha
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Coges

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Re: Two Hands Two Feet
« Reply #1465 on: September 03, 2017, 08:30:20 pm »
0
04/09/17
5am
BW- too scared to look after the last few weeks
Injuries- finger
Soreness- glutes/lower back

Warm Up-
Scap & shoulders, banded ankle dorsiflexion, HF stretch, banded glute bridge

Goblet squats- 20kg x 10, 10

Squat- (oly shoes, knee sleeves, no belt)
Bar x 5, 60 x 5, 80 x 3, 105 x 5, 5, 5

Bench-
Bar x 10, 40 x 5, 60 x 3, 70 x 5, 5, 5

KG swings- EMOM
 24kg x 10, 10, 10, 10, 10

J-Curl-
8kg x 10, 10 (10 breath hold on last rep of each set)

Solo standing HF stretch
Elevated piriformis stretch

Some decent lower back soreness after today’s training. No doubt the HFs again. Could feel them during pretty much every movement.
Squats were ok though. 105 felt heavy AF at first but the third set was the easiest, smoothest and quickest. 
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adarqui

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Re: Two Hands Two Feet
« Reply #1466 on: September 04, 2017, 12:21:00 am »
+1
Quote from: Coges on September 03, 2017, 08:24:18 pm
^^^ Well I fucked up that multi-quote haha

fixed. :D
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Coges

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Re: Two Hands Two Feet
« Reply #1467 on: September 04, 2017, 02:15:47 am »
+1
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Coges

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Re: Two Hands Two Feet
« Reply #1468 on: September 04, 2017, 07:08:11 pm »
0
Damn back pain. No running this morning.

Amazing how much back pain is due to hip flexors for me. Back seized up during the night. Settled down after some stretching but not good enough to go training on it. Might hit up some yoga tonight instead.
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Coges

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Re: Two Hands Two Feet
« Reply #1469 on: September 05, 2017, 04:46:48 am »
+1
Got the "mallet" finger checked today. Not have a much nicer splint but have been warned off any barbell work for the next 8-12 weeks  :'(

Im thinking stretching, running and a nice weight cut might be the way to go. GIve me a good place to rebound from once I'm allowed back into it. Also, a dedicated 8-12 should be enough for front splits and a good tilt at side splits too.  I have been told I can do some light machine type work as long as I don't have to close the hand around the handle given the force applied through all fingers even if I'm gripping with only a few.

Edit- weight cut = current weight of 93 to sub 88.

« Last Edit: September 05, 2017, 04:53:11 am by Coges »
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