Adarq.org

Quote from: Coges on September 05, 2017, 04:46:48 am

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.

damn 8-12 weeks :/

nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.

You might look like "Van Damme" in 8-12 weeks.

Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.

I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.

Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.

With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now. 

Quote from: adarqui on September 05, 2017, 06:45:43 am

Quote from: Coges on September 05, 2017, 04:46:48 am

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.

damn 8-12 weeks :/

nice though - could get alot of this other stuff done in 8-12 weeks. Could do a serious "scoobychau weight cut" while getting some good miles in running .. as far as running goes, hands should always be relaxed, so hopefully there's no problems there. Just need to start out really light at first, see i the finger can handle it.

You might look like "Van Damme" in 8-12 weeks.

Yeah I know right. 8 weeks in the splint then another 4 or so weening off it.

I'm thinking a serious cut. Also reading your journal got me thinking what better time to get some miles in and get super low so that when I can add everything back in I'll be at a great base to launch from.

hah nice!!

Haha I need JCVD's glutes though. I'm becoming slightly obsessed with getting some glutes going on. Never had an ass and now's the time.

With the back it's all hip flexor related. Loosen them up and the back is sweet. Walking is highly underrated and I used to do a lot more than I do now.

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.

also, what would you be willing to do as far as "ADL" goes, when trying to improve hip flexor flexibility? to me, that's one of the biggest problems.. we can do a bunch of things to loosen them up, but then we go sit down for hours a day. Would you do anything on that front? That's been one of the hardest things for me to commit to, standing desk and such.

pc!

Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....

I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.

Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.

You could also just be like Adarq though where stretching just doesn't fit.

Quote from: Coges on September 08, 2017, 04:06:54 am

Quote from: fast does lie on September 07, 2017, 05:44:16 pm

Coges, how are you able to cope with hip/groin immobility.... i have tried every stretch and somehow something makes it sorta imobile.... nothing too painful though....

I'm probably not the best example. I have hyper mobile joints and have always been pretty flexible. My issues are more stability than flexibility. Stretching alone isn't enough for my hip flexors these days though and the lacrosse ball gets a decent workout. The secret sauce, for me at least, is getting a good warm stretch in once or twice a week and then just doing the basics the rest of the time. I've never felt as good as when I train martial arts a couple of times per week. The stretching element is great. Also, the other secret sauce is being consistent and just doing it over and over again for weeks/months at a time.

Are you warm when you stretch? I would go as far as getting your compressions on, chucking some sweats over the top and then doing your stretch.

You could also just be like Adarq though where stretching just doesn't fit.

I can't really wear compressions now cuz it's too uncomfortable cuz i am so fat, so it itches to death if i wear it lol.

My hip has actually been better cuz i figured out from guess and check some nice stretches after getting warm like u said.

NBA season almost back! will be starting in no time......

Cool cool. Glad you're getting it sorted out.

12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

<a href="http://www.youtube.com/watch?v=f0ppitgczvQ" target="_blank">http://www.youtube.com/watch?v=f0ppitgczvQ</a>

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!

Quote from: Coges on September 11, 2017, 10:43:00 pm

12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

<a href="http://www.youtube.com/watch?v=f0ppitgczvQ" target="_blank">http://www.youtube.com/watch?v=f0ppitgczvQ</a>

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!

Haha I see a gym fail in my future if I try that.

The whole movement just felt uncomfortable. Yes it was my first time doing it but I have been trying to get more glute activation so I think straight bar is back in.

Good point about the weight though. I thought I was squatting 80 for sets of 5 when it would have been 94 then. Decent enough difference.

18/09/17
5am

Decent warm up-
stretching, shoulder & glute activation

Squats (3 sec ecc- oly shoes only)
bar x 10, 60 x 5, 70 x 5, 5, 5

Smith Machine Incline Press-
bar x 10, +10 x 10, +20 x 8, 8, 8

Plank x 30s x 2
Reverse plank x 30s x 2 (done on GHR machine)

Front split lunges- +5kg x 10, 10 (each leg)
Weighted pancake- +5kg
Piriformis stretch

Feel like I've turned a corner with my training. I seem to be really good at not keeping the goal the goal so I reminded myself of that multiple times over the weekend. My two goals for this injury period were to get flexible and to shed some body fat. So far I haven't achieved much of either but this morning was off to a good start. Taking a conservative approach to squats and setting a training max of 100 for the next 6 weeks to get some form issues ironed out. Also don't want super stressed legs while I will be stretching a lot. Don't know why I didn't think of smith machine before either but it works great as I don't need to actually grip the bar. Not too concerned about upper body but just want to make sure there's some stimulus over the next couple of months so what little there currently is doesn't wither completely away completely. I felt productive this morning which is great.

Rough outline for the next 6 or so weeks is:
Mon/Wed/Fri- Squats/incline press/stretch
Tue/Thu/Sat- Run/stretch
Diet- aiming for 200-300 cals below maintenance with some extra activity getting me a larger deficit if required.