Out of boredom today I started to take a look through my blog for the past year - I was about half an hour in before it dawned on me that it was New Years Eve and how cliched it was to be doing it.
One of the disadvantages of blogs I have always thought is it is difficult to get a quick overveiw of your past training. It certainly took me ages to get 6 months through it, but it was worth the effort.
I have been starting to think about how I am going to set about the double body weight dead lift and 40kgs MP goals I've set myself for 2009. I've got a month of corrections yet I feel but you should know by now how I like planning a program.
Anyway going through the blog a few things shone out:
LCCJ race to 100 with Franklin - man I had forgot how hard those suckers were, and how focused I had become to get there first. It was certainly of great benefit to us both. Maybe another friendly common goal later in the year would be fun for a change of pace.
My shoulders were trashed the entire way through - I just accepted that it was part of lifting and hoped that it wouldn't interfere too much. I am so glad that I decided to make a concerted effort to address this and all the other "little niggles".
The support and advice that I got from you guys - invaluable, especially when I am surrounded by people who have little interest in my hobby. Thanks.
Finally there was my DL experiment (Look through May 2008) - it was actually working out very well. I DLed for 30 days straight at one stage, and was putting out sessions like this: DL - 95 x 1, 100 x 1, 105 x 1, 110 x 1, 115 x 14 .....and then doing snatches or swings later in the day!!
I seemed to be testing for a new 1RM DL or LCCJ or RKC Snatch test every week in May! Man I look back now and wonder how I didn't permenantly burn myself out. If I was to be doing that little experiment again - and I am seriously thinking about it - then I'd just be doing DLing and I guess the same with MPs.
I want to do 2-3 months of out and out strength work when I feel I have the corrections down and switch to 2-3 months of ETK after that. I was looking through a few programs like 5x5 and remembered how much I dislike doing so many reps in a set for the DL.
Plus there were two great things about that experiment - firstly I hit a PR of 162.5kgs and secondly there were some great discussions about it on here. I need to put a little more thought into it, but I see no reason why it wouldn't work again.
Wednesday 31 December 2008
Stiff as a Board
Daily Joint Mobility Complex
20 reps each
Corrective Exercises / DL work
GTG Trainer CoC - 5 reps every 2-3 hours
Lats and Shoulders trigger points with tennis ball
Side Lying Rotation
Shoulder Rotation
2 x10
X Band
Pumps
Cook Hip Lift - would never have believed it, but they are beginning to get easy!!
2 x 10
SLDL Patterning 2 x 5
Suitcase DL 24kgs KB raised 2" - 2 x 5 left side / 3 x 5 right side - last set off the floor. Lower back rounding a little.
Toe Touch x 10
Shoulder Stretch - best described here
Comments - Woke up this morning stiff and sore around the shoulders and throughout my mid section, back and front. Those new exercises really did a number on me. I loosened up a bit after the mobility, but I was pulling some strange faces when I did them again just now.
I usually do my tennis ball work around the shoulder against a wall, but I put in on the floor today and worked at it. I hit some serious hot spots, one of which made my whole right arm go numb - not sure it was meant to do that! So it was definitely a no pain, no gain day. All good though.
Only other thing to report is that I can get lower to the suitcase DL on my left than my right.....don't know what the hell that means, hamstrings had the same (lack of) flexibility on both sides. Whatever - rounding of lower back bad, no lifts from the ground until I lose it.
20 reps each
Corrective Exercises / DL work
GTG Trainer CoC - 5 reps every 2-3 hours
Lats and Shoulders trigger points with tennis ball
Side Lying Rotation
Shoulder Rotation
2 x10
X Band
Pumps
Cook Hip Lift - would never have believed it, but they are beginning to get easy!!
2 x 10
SLDL Patterning 2 x 5
Suitcase DL 24kgs KB raised 2" - 2 x 5 left side / 3 x 5 right side - last set off the floor. Lower back rounding a little.
Toe Touch x 10
Shoulder Stretch - best described here
Comments - Woke up this morning stiff and sore around the shoulders and throughout my mid section, back and front. Those new exercises really did a number on me. I loosened up a bit after the mobility, but I was pulling some strange faces when I did them again just now.
I usually do my tennis ball work around the shoulder against a wall, but I put in on the floor today and worked at it. I hit some serious hot spots, one of which made my whole right arm go numb - not sure it was meant to do that! So it was definitely a no pain, no gain day. All good though.
Only other thing to report is that I can get lower to the suitcase DL on my left than my right.....don't know what the hell that means, hamstrings had the same (lack of) flexibility on both sides. Whatever - rounding of lower back bad, no lifts from the ground until I lose it.
Tuesday 30 December 2008
DL work and Shoulder Corrections
Daily Joint Mobility Complex
20 reps each
Corrective Exercises / DL work
GTG Trainer CoC - 5 reps every 2-3 hours
Lats and Shoulders trigger points with tennis ball
Side Lying Rotation
Shoulder Rotation
2 x10
X Band
Pumps
Cook Hip Lift
2 x 10
SLDL Patterning 2 x 5
Suitcase DL 24kgs KB raised 2" - 2 x 5 left side / 3 x 5 right side
Good Morning Hamstring Stretch x 3
Shoulder Stretch - best described here
Comments - Great session - feel great after it! Trigger point work and the two shoulder exercises I added in are hell....but I already know that they are going to do wonders for me.
I am worse at touching my left shoulder to the ground with the side lying rotation exercise - quite a bit in fact, which didn't show during the test. Prehaps I was cheating it somehow and didn't realise so I'm glad I've done these. I will be doing 2 sets of 10 on that side and only 1 on the other which is almost as it needs to be.
I have a strong feeling that the shoulder rotations alone are going to "fix" my right shoulder. My right side is a long way off the range I get with my left and I feel the stretch right where I get pain from pressing. I did a press up when I finished and the pain was substantially reduced. Again 2 sets to 1 right and left.
Was weaker on my right side for the suitcase deadlift too (where did all these imbalances suddenly spring from?) so did an extra set. Raised the KB a little off the ground to start and plan to drop it to the deck when I feel comfortable, go to the 32kgs and then to the barbell. Might just move onto the next stage when I am ready to start pressing proper, hopefully in a month of so.
Finished off with some very good stretches and I don't mind telling you again that I am feeling great. Oh and I'm down to 14st 10lbs too - isn't the world wonderful? Haha
20 reps each
Corrective Exercises / DL work
GTG Trainer CoC - 5 reps every 2-3 hours
Lats and Shoulders trigger points with tennis ball
Side Lying Rotation
Shoulder Rotation
2 x10
X Band
Pumps
Cook Hip Lift
2 x 10
SLDL Patterning 2 x 5
Suitcase DL 24kgs KB raised 2" - 2 x 5 left side / 3 x 5 right side
Good Morning Hamstring Stretch x 3
Shoulder Stretch - best described here
Comments - Great session - feel great after it! Trigger point work and the two shoulder exercises I added in are hell....but I already know that they are going to do wonders for me.
I am worse at touching my left shoulder to the ground with the side lying rotation exercise - quite a bit in fact, which didn't show during the test. Prehaps I was cheating it somehow and didn't realise so I'm glad I've done these. I will be doing 2 sets of 10 on that side and only 1 on the other which is almost as it needs to be.
I have a strong feeling that the shoulder rotations alone are going to "fix" my right shoulder. My right side is a long way off the range I get with my left and I feel the stretch right where I get pain from pressing. I did a press up when I finished and the pain was substantially reduced. Again 2 sets to 1 right and left.
Was weaker on my right side for the suitcase deadlift too (where did all these imbalances suddenly spring from?) so did an extra set. Raised the KB a little off the ground to start and plan to drop it to the deck when I feel comfortable, go to the 32kgs and then to the barbell. Might just move onto the next stage when I am ready to start pressing proper, hopefully in a month of so.
Finished off with some very good stretches and I don't mind telling you again that I am feeling great. Oh and I'm down to 14st 10lbs too - isn't the world wonderful? Haha
Monday 29 December 2008
Shoulder Screen
Daily Joint mobility Complex
20 reps each
Screening From Secrets of the Shoulder
Neck - Left/Right & Forward/Backwards
Fine, no pain, no imbalances and pretty good flexibility
Shoulder Flexibility
Not the most flexible of shoulders and it is slightly worse on the right hand side. Even begins to feel a bit painful when I push towards my limit.
Impingement Test
No pain for either of these.
Grip test
CoC #1 - about 1/2 inch off closing on both sides. Not great but at least symmetrical.
Breathing
Good. I tend to breath into my belly anyway so problems for me here.
Trunk Rotation
Past 45 degrees on either side and pretty symmetrical. A lot better than I expected, prehaps the thoracic spine mobility I do every morning is already paying off. (I still hate it though!)
Prone Press Up
A bit of pain in right shoulder and a little impingment in the lower back.
Crocodile Breath
5 mins Easy
Push-up - standard push-up baseline
Quite a lot of pain in the right shoulder.
OK, so there is a definite problem with the right shoulder under a bit of loading, some lower back issues and when I go to the floor for some of the corrections I am not getting enough t-spine mobility. So even though I passed the test above I shall go through the correction exercises. In the DVD they all build upon each other and the t-spine can be the cause of all number of shoulder issues apparently.
So the corrections progression will be as follows:
GTG Gripper throughout all stages
Stick work (or tennis ball work in my case) around Lats, Shoulder and Tri-ceps.
Side Lying Rotation
Shoulder Rotation
2 x 10 each side
Then
Trunk Rotation
Reach Roll and Lift
2 x 10 each side
And finally
KB Arm Bars
Half Get Ups
I had said yesterday that I'd do Shoulder and DL work on alternate days but given that there are so few exercises to add for the shoulder I plan to just add them straight in and do them every day. If I find I'm getting a bit tired or whatever then I'll drop the DLs or possibly everything for that day and rest.
I haven't done any of the DL work tonight as I went for a long hike in the forrest this afternoon and my legs are already tired.
20 reps each
Screening From Secrets of the Shoulder
Neck - Left/Right & Forward/Backwards
Fine, no pain, no imbalances and pretty good flexibility
Shoulder Flexibility
Not the most flexible of shoulders and it is slightly worse on the right hand side. Even begins to feel a bit painful when I push towards my limit.
Impingement Test
No pain for either of these.
Grip test
CoC #1 - about 1/2 inch off closing on both sides. Not great but at least symmetrical.
Breathing
Good. I tend to breath into my belly anyway so problems for me here.
Trunk Rotation
Past 45 degrees on either side and pretty symmetrical. A lot better than I expected, prehaps the thoracic spine mobility I do every morning is already paying off. (I still hate it though!)
Prone Press Up
A bit of pain in right shoulder and a little impingment in the lower back.
Crocodile Breath
5 mins Easy
Push-up - standard push-up baseline
Quite a lot of pain in the right shoulder.
OK, so there is a definite problem with the right shoulder under a bit of loading, some lower back issues and when I go to the floor for some of the corrections I am not getting enough t-spine mobility. So even though I passed the test above I shall go through the correction exercises. In the DVD they all build upon each other and the t-spine can be the cause of all number of shoulder issues apparently.
So the corrections progression will be as follows:
GTG Gripper throughout all stages
Stick work (or tennis ball work in my case) around Lats, Shoulder and Tri-ceps.
Side Lying Rotation
Shoulder Rotation
2 x 10 each side
Then
Trunk Rotation
Reach Roll and Lift
2 x 10 each side
And finally
KB Arm Bars
Half Get Ups
I had said yesterday that I'd do Shoulder and DL work on alternate days but given that there are so few exercises to add for the shoulder I plan to just add them straight in and do them every day. If I find I'm getting a bit tired or whatever then I'll drop the DLs or possibly everything for that day and rest.
I haven't done any of the DL work tonight as I went for a long hike in the forrest this afternoon and my legs are already tired.
Sunday 28 December 2008
Screening Day
Daily Joint mobility Complex
20 reps each
Re-Screening from Secrets of the core
Did the Assisted and Resisted DL patterning earlier and was happy with how I performed. My set up wasn't ideal for the resisted exercise but I did a few KB DLs and suitcase lifts and was happy with how flat I was able to keep my back. I wanted to re-screen though before I went onto Level 2
Active Straight Leg Raise
Pass - scored 2 L/R barely, been a while since I have done any work on this and it looks like I will need to re-visit it periodically.
Toe Touch - also the Right side/Left side toe touch
Pass - with room to spare.
Bridge - 2 leg baseline bridge
Fine, good baseline in terms of height. Little or no tightness in hamstrings and lower back, and really felt my glutes firing.
Right/Left Single leg Extension Bridge
Stability good, no twisting, steady as a rock.
Cook Hip Lift
Good range of motion on both sides, able to trap tennis ball quite comfortably.
Push-up - standard push-up baseline
Static Push-ups with Right and Left Leg lift
Push-ups with Right and Left Leg lift
Was really stable in all the screens above - little right shoulder pain but that's an issue for later.
Crocodile Breath
Found it very easy to breathe into the diaphram for the suggested 5 mins.
Progressing to Level 2 which means that it is time to start the Secrets of the Shoulder program. I've had a little think about it and have decided to alternate days of DL and Shoulder work initially and see how it goes.
I will screen the shoulder tomorrow and as it only takes 10 mins do the following Level 2 DL work as well:
X Band
Pumps
Cook Hip Lift
2 x 10
KB Suitcase DL - 3 x 5 @24kgs
Single Leg DL - 3 x 5 @ BW
Good Morning Stretch x 3
20 reps each
Re-Screening from Secrets of the core
Did the Assisted and Resisted DL patterning earlier and was happy with how I performed. My set up wasn't ideal for the resisted exercise but I did a few KB DLs and suitcase lifts and was happy with how flat I was able to keep my back. I wanted to re-screen though before I went onto Level 2
Active Straight Leg Raise
Pass - scored 2 L/R barely, been a while since I have done any work on this and it looks like I will need to re-visit it periodically.
Toe Touch - also the Right side/Left side toe touch
Pass - with room to spare.
Bridge - 2 leg baseline bridge
Fine, good baseline in terms of height. Little or no tightness in hamstrings and lower back, and really felt my glutes firing.
Right/Left Single leg Extension Bridge
Stability good, no twisting, steady as a rock.
Cook Hip Lift
Good range of motion on both sides, able to trap tennis ball quite comfortably.
Push-up - standard push-up baseline
Static Push-ups with Right and Left Leg lift
Push-ups with Right and Left Leg lift
Was really stable in all the screens above - little right shoulder pain but that's an issue for later.
Crocodile Breath
Found it very easy to breathe into the diaphram for the suggested 5 mins.
Progressing to Level 2 which means that it is time to start the Secrets of the Shoulder program. I've had a little think about it and have decided to alternate days of DL and Shoulder work initially and see how it goes.
I will screen the shoulder tomorrow and as it only takes 10 mins do the following Level 2 DL work as well:
X Band
Pumps
Cook Hip Lift
2 x 10
KB Suitcase DL - 3 x 5 @24kgs
Single Leg DL - 3 x 5 @ BW
Good Morning Stretch x 3
Saturday 27 December 2008
Corrections/Patterning progressing
Daily Joint Mobility Complex
15 reps each
Daily Corrections Exercises
Toe Touches
X Band Walk
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
DL patterning - 3 x 5 (double and single leg)
Comment - Upped the reps on the mobility routine and wanted to check my toe touch - easily touching the ground to my second knuckles. DL patterning went so well today that I am going to have a go at the Assisted and Resisted DL tomorrow. This still comes under patterning but if I like what I feel then it shall be onwards and upwards to Level 2 and the Suitcase DL for about 4 weeks.
On Christmas morning I weighed myself for a bit of fun to see how much weight I'd rack up over the next few days. I was 14st 11lbs and this morning was 14st 12.5lbs. Not too much damage, to be honest I still followed the same 3 square meals a day pattern (only they were bigger squares!).
I've been doing it now for over 3 weeks and it appears to have become a habit. Now the plan is to check the weight weekly and if there has been no weight loss then to reduce food portions a little. I'd like to keep ticking over at around a pound per week.
15 reps each
Daily Corrections Exercises
Toe Touches
X Band Walk
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
DL patterning - 3 x 5 (double and single leg)
Comment - Upped the reps on the mobility routine and wanted to check my toe touch - easily touching the ground to my second knuckles. DL patterning went so well today that I am going to have a go at the Assisted and Resisted DL tomorrow. This still comes under patterning but if I like what I feel then it shall be onwards and upwards to Level 2 and the Suitcase DL for about 4 weeks.
On Christmas morning I weighed myself for a bit of fun to see how much weight I'd rack up over the next few days. I was 14st 11lbs and this morning was 14st 12.5lbs. Not too much damage, to be honest I still followed the same 3 square meals a day pattern (only they were bigger squares!).
I've been doing it now for over 3 weeks and it appears to have become a habit. Now the plan is to check the weight weekly and if there has been no weight loss then to reduce food portions a little. I'd like to keep ticking over at around a pound per week.
Friday 26 December 2008
Corrections/Patterning
Daily Joint Mobility Complex
Ankles - Exercise 1 Exercise 2
Hips - Leg swings Side to Side Front/Back
Thoracic Spine - Exercise
Shoulders - Circles Front/Back
Neck - Up/Down Left/Right
Wrists - Up/Down Side to Side Circles
Knees/Hips - High Knees
10 reps each (plan to build these up quickly to at least 35)
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
Good Morning Hamstring Stretch x 3
DL patterning - 3 x 5 (double and single leg)
Comment - This is the mobility complex I started yesterday and shall be carrying on with for quite some time I should imagine. I hate more or less everyone of these drills - which means that I need to do them. When I phase out the corrections I shall probably throw Pumps into this as well. It is a great overall movement that I find gives me a great stretch and really wakens me up too. I believe that it has also helped to releive the pain I was having in my right shoulder.
Corrections and Patterning went well. I shall be dropping the 2 legged Hip Bridge from now on as it is too easy and I know where my glutes are now. The single leg patterning stuff in particular is really hitting the spot and it feels like I am getting plenty of work from the hamstrings and glutes.
Mouse sent me a link to a great Q&A with Eric Cressey yesterday. As I said in my response to Mouse I think that Eric Cressey's answer echoes the Levels that Cook and Jones lay out. It goes a bit further to explaining the whys and wherefores for me though. I am also beginning to see from reading about re-hab, pre-hab or whatever you want to call it that it is not straightforward and one size does not fit all. It is a bit like a puzzle where "correcting" one thing will knock something else out of whack. Or everything could be lined up but the movement pattern just hasn't been programmed in as Cressey says. It really is very fascinating stuff once you get into it.
I was also interested to see him mentioning rack pulls as I had been thinking about them lately. I was considering that I may just have to raise the bar off the ground more if at the end of this process I still couldn't maintain a flat back for the DL proper. Not ideal but I'd still get stronger and better than risking ending up in a wheelchair later in life!!
Ankles - Exercise 1 Exercise 2
Hips - Leg swings Side to Side Front/Back
Thoracic Spine - Exercise
Shoulders - Circles Front/Back
Neck - Up/Down Left/Right
Wrists - Up/Down Side to Side Circles
Knees/Hips - High Knees
10 reps each (plan to build these up quickly to at least 35)
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
Good Morning Hamstring Stretch x 3
DL patterning - 3 x 5 (double and single leg)
Comment - This is the mobility complex I started yesterday and shall be carrying on with for quite some time I should imagine. I hate more or less everyone of these drills - which means that I need to do them. When I phase out the corrections I shall probably throw Pumps into this as well. It is a great overall movement that I find gives me a great stretch and really wakens me up too. I believe that it has also helped to releive the pain I was having in my right shoulder.
Corrections and Patterning went well. I shall be dropping the 2 legged Hip Bridge from now on as it is too easy and I know where my glutes are now. The single leg patterning stuff in particular is really hitting the spot and it feels like I am getting plenty of work from the hamstrings and glutes.
Mouse sent me a link to a great Q&A with Eric Cressey yesterday. As I said in my response to Mouse I think that Eric Cressey's answer echoes the Levels that Cook and Jones lay out. It goes a bit further to explaining the whys and wherefores for me though. I am also beginning to see from reading about re-hab, pre-hab or whatever you want to call it that it is not straightforward and one size does not fit all. It is a bit like a puzzle where "correcting" one thing will knock something else out of whack. Or everything could be lined up but the movement pattern just hasn't been programmed in as Cressey says. It really is very fascinating stuff once you get into it.
I was also interested to see him mentioning rack pulls as I had been thinking about them lately. I was considering that I may just have to raise the bar off the ground more if at the end of this process I still couldn't maintain a flat back for the DL proper. Not ideal but I'd still get stronger and better than risking ending up in a wheelchair later in life!!
Wednesday 24 December 2008
Corrections/Patterning
Amosov Daily Joint Mobility Complex* - 20 reps each
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
Good Morning Hamstring Stretch x 3
Hip Flexor Stretch x 2
DL patterning - 3 x 5 (double and single leg)
Comment - There's to be a shake up in my daily mobility. I'm going to drop what is easy and work on what is hard from now on. I haven't fully decided what exercises are in and what is out but preliminarily I'd say Ankles, Hips, Thoracic Spine, Shoulders, Neck, Wrists. I'd also want to make sure I keep the Toe Touch I've worked hard for so I'd be doing that in some shape or form everyother day at least. I'm not concerned about saying I'd do Amosov and then changing - what's impotant is that I am doing joint mobility daily and that my joints are improving.
Good corrections session to finish off for Christmas. I had a go at doing the Cook Hip Lift properly with the tennis ball and was just barely able to keep hold of it on both sides for all reps. The idea is that if the hip flexor of the working leg is tight the other leg will peel off your body as you extend and you won't be able to trap the tennis ball between thigh and hip. It was a little harder on the right side and in truth my big belly may have helped me a little but there is great improvement here none-the-less.
I did a stretch-along-with-Pavel after this for good morning and hip stretch and really started to feel the stretches. I was then very pleased after I finished up my patterning stuff and showed real improvement on the single leg exercise especially. I know I was getting it right because my glutes were doing ALL the work.
Christmas Day off for me, back at it on Boxing Day. Merry Christmas to anyone who reads and thank you for your advice and support over the last year.
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift (tennis ball)
Pumps
2 x 10 reps each
Good Morning Hamstring Stretch x 3
Hip Flexor Stretch x 2
DL patterning - 3 x 5 (double and single leg)
Comment - There's to be a shake up in my daily mobility. I'm going to drop what is easy and work on what is hard from now on. I haven't fully decided what exercises are in and what is out but preliminarily I'd say Ankles, Hips, Thoracic Spine, Shoulders, Neck, Wrists. I'd also want to make sure I keep the Toe Touch I've worked hard for so I'd be doing that in some shape or form everyother day at least. I'm not concerned about saying I'd do Amosov and then changing - what's impotant is that I am doing joint mobility daily and that my joints are improving.
Good corrections session to finish off for Christmas. I had a go at doing the Cook Hip Lift properly with the tennis ball and was just barely able to keep hold of it on both sides for all reps. The idea is that if the hip flexor of the working leg is tight the other leg will peel off your body as you extend and you won't be able to trap the tennis ball between thigh and hip. It was a little harder on the right side and in truth my big belly may have helped me a little but there is great improvement here none-the-less.
I did a stretch-along-with-Pavel after this for good morning and hip stretch and really started to feel the stretches. I was then very pleased after I finished up my patterning stuff and showed real improvement on the single leg exercise especially. I know I was getting it right because my glutes were doing ALL the work.
Christmas Day off for me, back at it on Boxing Day. Merry Christmas to anyone who reads and thank you for your advice and support over the last year.
Tuesday 23 December 2008
Corrections/Patterning
Amosov Daily Joint Mobility Complex* - 20 reps each
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Cook Hip Lift
Pumps
2 x 10 reps each
DL patterning - 2 x 5 (double and single leg)
Comment - Knees felt a bit suspect today. I dropped squats of any kind this morning and didn't do as many reps on the patterning drills.
My hamstrings are also a little sore today - been getting some aggressive stretching last few sessions. I thought this might happen so I shall only do the Good Morning Stretch every other day from now on. Hamstrings get a bit of abuse from those patterning drills and Pavel only recommends 3 times per week anyway.
Plan to do a bit again tomorrow and then do no more than mobility on Christmas Day.
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Cook Hip Lift
Pumps
2 x 10 reps each
DL patterning - 2 x 5 (double and single leg)
Comment - Knees felt a bit suspect today. I dropped squats of any kind this morning and didn't do as many reps on the patterning drills.
My hamstrings are also a little sore today - been getting some aggressive stretching last few sessions. I thought this might happen so I shall only do the Good Morning Stretch every other day from now on. Hamstrings get a bit of abuse from those patterning drills and Pavel only recommends 3 times per week anyway.
Plan to do a bit again tomorrow and then do no more than mobility on Christmas Day.
Monday 22 December 2008
Corrections/Patterning - no more day counts
Amosov Daily Joint Mobility Complex* - 15 reps each
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift
Pumps
2 x 10 reps each
Standing Good Morning Hamstring Stretch x 3
DL patterning - 3 x 5 (double and single leg)
Comment - Cook hip lift coming along - YAY! Improvement is really noticeable now. At last I believe that someday I will be able to trap the tennis ball on my non-working leg.
Although I had really limited movement in forward flexion from the hips I was really beginning to realize how a DeadLift should feel tonight. My hamstrings were really contracting as I kept my back flat against the stick. Less bending of the knees and driving through with the glutes to upright.
I find the single leg stuff easier for this and wasn't as wobbly as the previous night. I hope that I improve the 2 legged version as quickly as other exercises. Then I'll really be motoring.
Excellent resource for pre-hab/re-hab/mobility/stability/activation stuff.
Daily Corrections Exercises
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift
Pumps
2 x 10 reps each
Standing Good Morning Hamstring Stretch x 3
DL patterning - 3 x 5 (double and single leg)
Comment - Cook hip lift coming along - YAY! Improvement is really noticeable now. At last I believe that someday I will be able to trap the tennis ball on my non-working leg.
Although I had really limited movement in forward flexion from the hips I was really beginning to realize how a DeadLift should feel tonight. My hamstrings were really contracting as I kept my back flat against the stick. Less bending of the knees and driving through with the glutes to upright.
I find the single leg stuff easier for this and wasn't as wobbly as the previous night. I hope that I improve the 2 legged version as quickly as other exercises. Then I'll really be motoring.
Excellent resource for pre-hab/re-hab/mobility/stability/activation stuff.
Sunday 21 December 2008
Day 14 - Corrections/Patterning
Amosov Daily Joint Mobility Complex* - 15 reps each
Daily Corrections Exercises
ASLR test - 2/2 Pass with 2-3 inches to spare
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift
Pumps
2 x 10 reps each
Standing Good Morning Hamstring Stretch (Relax into Stretch P. 75)
DL patterning - 3 x 5 (double and single leg)
Comment - OK, some changes today but none of them just for the sake of it. In my Amosov routine this morning I subbed in some OH bw Squats and some face the wall squats for my usual squats that I do held onto a door handle. As you do after feeling knee pain the day before!
My knees actually feel stronger when I have a heel lift and I can drop just as far too so I get full range of motion. I thought these might help stretch me out a little for the swings and stuff I'll be doing later on. Will monitor and see how it goes, trying to drop that heel lift as I go along.
For the corrections I dropped the Toe Touch stuff - I do them 15 times every morning standing and did hit my toes 13 out of 15 in the sit-up stretches this morning as well. I am able to get a pass on the ASLR from cold now too and I feel that the Hamstring Stretch I added in will be a little more realistic in terms of the DL movement.
I've swapped out one hip exercise for a harder one which I just feel more on my sleepy glutes. And pumps have come in for the other hip flexor stretch as it is easier on the knees. On that note: I could really feel that I am tighter on the right hand side, it is easy to spend a bit longer prying out that side when doing pumps.
I really need to get someone to video me while doing the DL patterning. I think that I am using my knees too much as otherwise I would rapidly lose the curve in my back. I felt like I was maintaining the curve a lot better on the single leg stuff - though I was a little wobbly.
It just doesn't feel to me how it looks when Brett Jones does it in the DVD. But I guess thats why it is in there as a step. Still very pleased with how I have been progressing these past 2 weeks.
Daily Corrections Exercises
ASLR test - 2/2 Pass with 2-3 inches to spare
X Band Walk
2 legged Hip Bridge
Glute Bridge Marching
Pumps
Cook Hip Lift
Pumps
2 x 10 reps each
Standing Good Morning Hamstring Stretch (Relax into Stretch P. 75)
DL patterning - 3 x 5 (double and single leg)
Comment - OK, some changes today but none of them just for the sake of it. In my Amosov routine this morning I subbed in some OH bw Squats and some face the wall squats for my usual squats that I do held onto a door handle. As you do after feeling knee pain the day before!
My knees actually feel stronger when I have a heel lift and I can drop just as far too so I get full range of motion. I thought these might help stretch me out a little for the swings and stuff I'll be doing later on. Will monitor and see how it goes, trying to drop that heel lift as I go along.
For the corrections I dropped the Toe Touch stuff - I do them 15 times every morning standing and did hit my toes 13 out of 15 in the sit-up stretches this morning as well. I am able to get a pass on the ASLR from cold now too and I feel that the Hamstring Stretch I added in will be a little more realistic in terms of the DL movement.
I've swapped out one hip exercise for a harder one which I just feel more on my sleepy glutes. And pumps have come in for the other hip flexor stretch as it is easier on the knees. On that note: I could really feel that I am tighter on the right hand side, it is easy to spend a bit longer prying out that side when doing pumps.
I really need to get someone to video me while doing the DL patterning. I think that I am using my knees too much as otherwise I would rapidly lose the curve in my back. I felt like I was maintaining the curve a lot better on the single leg stuff - though I was a little wobbly.
It just doesn't feel to me how it looks when Brett Jones does it in the DVD. But I guess thats why it is in there as a step. Still very pleased with how I have been progressing these past 2 weeks.
Saturday 20 December 2008
Corrections - Day 13
Amosov Daily Joint Mobility Complex - 15 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
2 legged Hip Bridge
2 x 10 reps each
Comment - I have a sore knee now! I can only think that it came from doing bw squats as part of the Amosov routine too deep and too aggressively. I'll back off and not go so deep when I find myself able to do them again.
The pain is right in the front on the patella of my right knee. I didn't really want to try bearing my weight with it so that meant leaving out a few exercises/stretches. But I was still able to do some hip bridging, which did feel fine for a few one legged reps. I decided to play it safe though and did 2 legged instead in the main.
I was planning on doing a bit patterning stuff today but the pain comes on in a bent position. I don't see this being much more than a minor setback, few days at the most.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
2 legged Hip Bridge
2 x 10 reps each
Comment - I have a sore knee now! I can only think that it came from doing bw squats as part of the Amosov routine too deep and too aggressively. I'll back off and not go so deep when I find myself able to do them again.
The pain is right in the front on the patella of my right knee. I didn't really want to try bearing my weight with it so that meant leaving out a few exercises/stretches. But I was still able to do some hip bridging, which did feel fine for a few one legged reps. I decided to play it safe though and did 2 legged instead in the main.
I was planning on doing a bit patterning stuff today but the pain comes on in a bent position. I don't see this being much more than a minor setback, few days at the most.
Friday 19 December 2008
Day 12 - Back in the Saddle
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Did 10 reps each of Amosov routine was grand and will be back up to 15 from tomorrow onwards. ASLR and Toe Touches were grand but needed to do a set on the hip and glute stuff to get back into the swing of it. In the end though I was happy enough with how I did.
It suggests to me that my toe touch is going to be there or there abouts even if I take some time off. But the hip and glute stuff is really going to take a lot of work yet for sustained long term correction.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Did 10 reps each of Amosov routine was grand and will be back up to 15 from tomorrow onwards. ASLR and Toe Touches were grand but needed to do a set on the hip and glute stuff to get back into the swing of it. In the end though I was happy enough with how I did.
It suggests to me that my toe touch is going to be there or there abouts even if I take some time off. But the hip and glute stuff is really going to take a lot of work yet for sustained long term correction.
Thursday 18 December 2008
Day 11 - Nil By Mouth
The bug I picked up intensified yesterday and I didn't have anything to eat for over 24 hours. I couldn't help but jump on the scales this morning to see another 1.5lbs off. It means very little of course as I'll put most of that back on quickly, but it cheered me up a bit.
I started feeling a lot better this afternoon and was able to eat. Even though the exercises I'm practicing at the minute aren't strenuous I decided to leave it alone until tomorrow when I've got some strength back and am all clear.
As far as set-backs go this is negligible and see myself still very much on track.
I started feeling a lot better this afternoon and was able to eat. Even though the exercises I'm practicing at the minute aren't strenuous I decided to leave it alone until tomorrow when I've got some strength back and am all clear.
As far as set-backs go this is negligible and see myself still very much on track.
Wednesday 17 December 2008
Corrections - Day 10
Amosov Daily Joint Mobility Complex - 15 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each - DID NOT DO.
Comment - Did my mobility this morning and even threw in some 2 legged hip bridges. However as the day has drawn on I have become more and more ill. Most of my family are down with a stomach bug and it seems I have caught it too.....damn them!
Hopefully it will pass quickly. On the up side though I have been unable and unwilling to eat anything, so that should help the weight. ;)
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each - DID NOT DO.
Comment - Did my mobility this morning and even threw in some 2 legged hip bridges. However as the day has drawn on I have become more and more ill. Most of my family are down with a stomach bug and it seems I have caught it too.....damn them!
Hopefully it will pass quickly. On the up side though I have been unable and unwilling to eat anything, so that should help the weight. ;)
Tuesday 16 December 2008
Corrections - Day 9
Amosov Daily Joint Mobility Complex - 15 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Tried to do a few of the Cook Hip Lifts while hugging my knee. Stability was all over the place so I compromised by doing them with my knee as close to chest as possible without holding. If you can imagine it was like having my thigh at a right angle to my torso. The difference in not only stability but also height off the ground was prominent.
I am hoping that the attention to the quality of the movements I have making will stand me in good stead. I am really champing at the bit to get Deadlifting again now, but I'm determined to go through all the phases without any shortcuts.
So much for not weighing myself until after Christmas. I jumped on the scales today to see what resulted from a weekend of being really good to myself (without going too overboard). I was delighted to see that I have dropped another 1 lb making a loss of 15 lbs from my high water mark and 3 lbs since I started this new program. Long may it continue. Best of all though is how much I am enjoying my food now.....off for a big slab of Lasagne. Mmmmmmm!!!
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Tried to do a few of the Cook Hip Lifts while hugging my knee. Stability was all over the place so I compromised by doing them with my knee as close to chest as possible without holding. If you can imagine it was like having my thigh at a right angle to my torso. The difference in not only stability but also height off the ground was prominent.
I am hoping that the attention to the quality of the movements I have making will stand me in good stead. I am really champing at the bit to get Deadlifting again now, but I'm determined to go through all the phases without any shortcuts.
So much for not weighing myself until after Christmas. I jumped on the scales today to see what resulted from a weekend of being really good to myself (without going too overboard). I was delighted to see that I have dropped another 1 lb making a loss of 15 lbs from my high water mark and 3 lbs since I started this new program. Long may it continue. Best of all though is how much I am enjoying my food now.....off for a big slab of Lasagne. Mmmmmmm!!!
Monday 15 December 2008
Corrections - Day 8
Amosov Daily Joint Mobility Complex - 15 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Hip lift coming on, getting good height off the ground. Need to start work on hugging my leg to chest as I'm lifting.
I can pretty much touch my toes whenever and ASLR is a 2 or there abouts from cold too. So I am going to throw in the patterning for the Deadlift in a couple of days.
Initially this just means holding a stick to my back and ensuring that it stays in contact with my glutes/ lower back, upper back and head. Sounds simple, but previously I couldn't move too far before the stick came off at one point or other.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Hip lift coming on, getting good height off the ground. Need to start work on hugging my leg to chest as I'm lifting.
I can pretty much touch my toes whenever and ASLR is a 2 or there abouts from cold too. So I am going to throw in the patterning for the Deadlift in a couple of days.
Initially this just means holding a stick to my back and ensuring that it stays in contact with my glutes/ lower back, upper back and head. Sounds simple, but previously I couldn't move too far before the stick came off at one point or other.
Sunday 14 December 2008
Corrections - Day 7
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - One week in so time to up the Amosov routine reps up to 15. I do these as soon as I get out of bed each morning and I feel better after I've finished them. I have it in my plan but not written that I also do wrist,neck and ankle mobility drills through the day.
Do another week with the corrections and see if I am ready to advance to the next stage. I won't be just dropping them though. They will gradually move from the focus of a session to a warm up before Deadlifting and Pressing.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - One week in so time to up the Amosov routine reps up to 15. I do these as soon as I get out of bed each morning and I feel better after I've finished them. I have it in my plan but not written that I also do wrist,neck and ankle mobility drills through the day.
Do another week with the corrections and see if I am ready to advance to the next stage. I won't be just dropping them though. They will gradually move from the focus of a session to a warm up before Deadlifting and Pressing.
Saturday 13 December 2008
Corrections - Day 6
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Went well today. I was using a band to pull on and ensure that I was activating my core before ASLRs but ditched it and didn't notice any difference. Toe Touch is still good, I can touch the ground down to my second knuckles now.
Hip lift is steadily getting better too. I can lift myself higher off the ground and though I am prone to instability if I don't concentrate there is definite improvement. I have been doing a couple of two legged hip lifts/bridges before I start my sets proper. It gives me a bench mark of how high I am aiming to get and also how it feels. I find this helps.
Still a lot of work to do here, I have not been pulling up my free leg which should be able to hold a tennis ball between hips and stomach. Rather I let it go where it needs as long as it is off the ground. But on the whole I am happy with the progress so far.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Hip Stretch
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Went well today. I was using a band to pull on and ensure that I was activating my core before ASLRs but ditched it and didn't notice any difference. Toe Touch is still good, I can touch the ground down to my second knuckles now.
Hip lift is steadily getting better too. I can lift myself higher off the ground and though I am prone to instability if I don't concentrate there is definite improvement. I have been doing a couple of two legged hip lifts/bridges before I start my sets proper. It gives me a bench mark of how high I am aiming to get and also how it feels. I find this helps.
Still a lot of work to do here, I have not been pulling up my free leg which should be able to hold a tennis ball between hips and stomach. Rather I let it go where it needs as long as it is off the ground. But on the whole I am happy with the progress so far.
Friday 12 December 2008
Corrections - Day 5
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Went a little easier on the hip stretch today, was feeling a bit sore from all the aggressive stretching no doubt. Had gentler imagery to go along with it too.
Took a sneaky peak at my weight this morning - 14st 13lbs. Very happy and am down around 11lbs in 4-5 weeks. No S diet is notoriously slow at shifting the weight so I don't expect any major drops in a month from here on out. I am loving my food though.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Went a little easier on the hip stretch today, was feeling a bit sore from all the aggressive stretching no doubt. Had gentler imagery to go along with it too.
Took a sneaky peak at my weight this morning - 14st 13lbs. Very happy and am down around 11lbs in 4-5 weeks. No S diet is notoriously slow at shifting the weight so I don't expect any major drops in a month from here on out. I am loving my food though.
Thursday 11 December 2008
Corrections - Day 4
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Kneeling Hip Flexor Stretch - p.78 Relax into Stretch
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch - extra on right side
2 x 10 reps each
Comment - Felt a little tighter today. Joints did even more cracking that usual this morning and just felt tighter doing the corrections. Feeling looser now.
Must be getting more in tune with my body. I can clearly feel that my right hip is tighter than the left. Hence the extra work on that side.
Mouse - Hope the cold clears up soon. I've been doing the stretch referenced above for hip flexors. It is a dousy - for some reason everytime I do them I imagine tearing the legs off a cooked chicken!! ........I know, I'm just fucked up.
I reckon I've got a good little routine going here. I started reading a lot of Mike Boyle's articles last night and I was going to change things around. Tweak here and there with the mobility stuff. I'm resisting though, and am just going to see it out as it is.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Kneeling Hip Flexor Stretch - p.78 Relax into Stretch
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch - extra on right side
2 x 10 reps each
Comment - Felt a little tighter today. Joints did even more cracking that usual this morning and just felt tighter doing the corrections. Feeling looser now.
Must be getting more in tune with my body. I can clearly feel that my right hip is tighter than the left. Hence the extra work on that side.
Mouse - Hope the cold clears up soon. I've been doing the stretch referenced above for hip flexors. It is a dousy - for some reason everytime I do them I imagine tearing the legs off a cooked chicken!! ........I know, I'm just fucked up.
I reckon I've got a good little routine going here. I started reading a lot of Mike Boyle's articles last night and I was going to change things around. Tweak here and there with the mobility stuff. I'm resisting though, and am just going to see it out as it is.
Wednesday 10 December 2008
Corrections - Day 3
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Noticed that I was a little weaker on the right leg doing the Cook Hip Lift today, so I threw in an extra set of 10. Wasn't an easy decision because I hate these. I am also going to do an extra hip stretch before these from tomorrow. I notice that they feel a lot easier when I test them after stretching.
I also caught sight of how high I was lifting my leg during Quadruped Hip Extension today - rubbish, thigh below parallel. So I made a much more concerted effort and was really beginning to feel it in my glutes. I seem to have a bit of a gluteal activation infactuation going on at the minute. I've also been trying the exercise whilst walking that is suggested here. I'm beginning to wonder if I shouldn't add Bushman's Buttocks to my list of goals.
ASLR and Toe Touch are coming along nicely. I was very happy when I also managed an impromtu toe touch from a sit and reach position - a lot harder for me when I don't get a boost from gravity.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift - extra set on right side
Hip stretch
2 x 10 reps each
Comment - Noticed that I was a little weaker on the right leg doing the Cook Hip Lift today, so I threw in an extra set of 10. Wasn't an easy decision because I hate these. I am also going to do an extra hip stretch before these from tomorrow. I notice that they feel a lot easier when I test them after stretching.
I also caught sight of how high I was lifting my leg during Quadruped Hip Extension today - rubbish, thigh below parallel. So I made a much more concerted effort and was really beginning to feel it in my glutes. I seem to have a bit of a gluteal activation infactuation going on at the minute. I've also been trying the exercise whilst walking that is suggested here. I'm beginning to wonder if I shouldn't add Bushman's Buttocks to my list of goals.
ASLR and Toe Touch are coming along nicely. I was very happy when I also managed an impromtu toe touch from a sit and reach position - a lot harder for me when I don't get a boost from gravity.
Tuesday 9 December 2008
Corrections - Day 2
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
2 x 10 reps each
Comment - Even though it is only day 2 and it will be in no way programmed in permanently I am definitely seeing improvement across the board. Of course I noticed before with this type of thing that some days I would be closer to a touch toe etc than others.
I am hoping now that I can get to where I need to be quickly and spend the rest of the 2 weeks re-inforcing the movements. But if I feel that I need to take 3 then so be it.
Into my 2nd week now of the No S Diet. Going well. Wont weigh myself until the end of the first month. I just want to get the pattern of it down for this month, and hopefully not gain any weight.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
2 x 10 reps each
Comment - Even though it is only day 2 and it will be in no way programmed in permanently I am definitely seeing improvement across the board. Of course I noticed before with this type of thing that some days I would be closer to a touch toe etc than others.
I am hoping now that I can get to where I need to be quickly and spend the rest of the 2 weeks re-inforcing the movements. But if I feel that I need to take 3 then so be it.
Into my 2nd week now of the No S Diet. Going well. Wont weigh myself until the end of the first month. I just want to get the pattern of it down for this month, and hopefully not gain any weight.
Monday 8 December 2008
Corrections - Day 1
Amosov Daily Joint Mobility Complex - 10 reps each
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
2 x 10 reps each
Comment - Going to be a long road to travel until I correct that Cook Hip Lift. That said though you are encouraged to try the movement after the corrections and there was definite improvement in ASLR and Toe Touch - both of which would have been deemed a pass. And also after the dreaded hip stretch there was improvement in the hip lift which is encouraging.
Daily Corrections Exercises
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
2 x 10 reps each
Comment - Going to be a long road to travel until I correct that Cook Hip Lift. That said though you are encouraged to try the movement after the corrections and there was definite improvement in ASLR and Toe Touch - both of which would have been deemed a pass. And also after the dreaded hip stretch there was improvement in the hip lift which is encouraging.
Sunday 7 December 2008
Core Screening
Amosov Daily Joint Mobility Complex - 10 reps each
Screening from Secrets of the core
Involved doing the tests below trying to pick out issues that may be only barely noticeable. As I was doing this on my own there could have been things I missed but I'm confident that I didn't miss any of the gross stability/mobility errors.
Active Straight Leg Raise
Scored 1 L/R and wasn't too far from being a 2
Toe Touch - also the Right side/Left side toe touch
Fail - 2-3" out. Was also the same distance out on Left/Right leg only so no imbalances.
Bridge - 2 leg baseline bridge
Fine, good baseline in terms of height. Hamstrings and lower back felt tight.
Right/Left Single leg Extension Bridge
Stability good, no twisting, though I did sag a little at the hips on both sides.
Cook Hip Lift
Poor barely more than a few inches off the ground on either side.
Push-up - standard push-up baseline
Static Push-ups with Right and Left Leg lift
Push-ups with Right and Left Leg lift
Was really stable in all the screens above - no problems here.
Crocodile Breath
Found it very easy to breathe into the diaphram for the suggested 5 mins.
During the DVD the authors consistently tell you not to worry about correctly diagnosing what the problem is. It could be many things, all you really know is that the movement pattern is out and that you need to do the correction exercises to fix them.
That is what I am going to do - but I am going to give my opinion on what I think the root cause of a lot of the above is. Glute Activation or a lack thereof is more accurate. So I did a little extra homework and I am going to throw in 2 extra exercises designed to help this.
Here is my Corrections Program:
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
10 reps each
Aim to do these everyday - might integrate a few into the morning mobility, but it will definitely involve me doing a separate session later in the day anyway.
DVD would have me doing ASLR, Toe Touch and Cook Hip Lift (don't feel I need to do Chop and Lift). Cook Hip Lift is very hard for me to do so some of these additional exercises should help me speed up proficiency in this movement.
Screening from Secrets of the core
Involved doing the tests below trying to pick out issues that may be only barely noticeable. As I was doing this on my own there could have been things I missed but I'm confident that I didn't miss any of the gross stability/mobility errors.
Active Straight Leg Raise
Scored 1 L/R and wasn't too far from being a 2
Toe Touch - also the Right side/Left side toe touch
Fail - 2-3" out. Was also the same distance out on Left/Right leg only so no imbalances.
Bridge - 2 leg baseline bridge
Fine, good baseline in terms of height. Hamstrings and lower back felt tight.
Right/Left Single leg Extension Bridge
Stability good, no twisting, though I did sag a little at the hips on both sides.
Cook Hip Lift
Poor barely more than a few inches off the ground on either side.
Push-up - standard push-up baseline
Static Push-ups with Right and Left Leg lift
Push-ups with Right and Left Leg lift
Was really stable in all the screens above - no problems here.
Crocodile Breath
Found it very easy to breathe into the diaphram for the suggested 5 mins.
During the DVD the authors consistently tell you not to worry about correctly diagnosing what the problem is. It could be many things, all you really know is that the movement pattern is out and that you need to do the correction exercises to fix them.
That is what I am going to do - but I am going to give my opinion on what I think the root cause of a lot of the above is. Glute Activation or a lack thereof is more accurate. So I did a little extra homework and I am going to throw in 2 extra exercises designed to help this.
Here is my Corrections Program:
ASLR stretches
Toe Touch exercises
X Band Walk
Quadruped Hip Extension
Cook Hip Lift
Hip stretch
10 reps each
Aim to do these everyday - might integrate a few into the morning mobility, but it will definitely involve me doing a separate session later in the day anyway.
DVD would have me doing ASLR, Toe Touch and Cook Hip Lift (don't feel I need to do Chop and Lift). Cook Hip Lift is very hard for me to do so some of these additional exercises should help me speed up proficiency in this movement.
Training Goals 2009
“Make things as simple as possible, but not simpler.” Albert Einstein
Pass Functional Movement Screen
2 x BW Deadlift
40kgs Military Press (each arm)
To follow only the plan laid out below.
NO S Diet
Amosov’s Daily Joint Mobility Complex
Secrets of the Core: The Backside progression
Secrets of the Shoulder progression
Test FMS and correct any remaining issues
NO S Diet – the only half sensible eating plan I can stick with
No Sweets No snacks No Seconds Except Sometimes on days beginning with S
I know it sounds a bit wacky and oversimplified but I don’t care. I want to slowly lose weight over the year and enjoy my food at the same time. If I get to next Christmas and don’t like what I see then I shall change it.
Amosov’s Daily Joint Mobility Complex
10 basic exercises designed to improve joint mobility – simple.
Plough
Forward Bends
Arm Circles
Side Bends
Shoulder Touch
Torso twist
High Knees
Pulls Ups
Sit Ups
Squats
Throughout the day I also do wrists/neck and ankle mobility.
Secrets of the Core: The Backside
To rid my body of imbalances and poor movement patterns that may cause injury or impede performance Deadlifting.
Active Straight Leg Raise
Toe Touch - also the Right side/Left side toe touch
Bridge - 2 leg baseline bridge
Right/Left Single leg Extension Bridge
Cook Hip Lift
Push-up - standard push-up baseline
Static Push-ups with Right and Left Leg lift
Push-ups with Right and Left Leg lift
Crocodile Breath
ASLR fix - doorway leg lower
Toe Touch fix
Chop and Lift - core exercise
Patterning - 2 leg stick DL and Single leg Stick DL
Assisted DL - band and stick
Resisted DL - band and stick
Level 2 – 2-4 weeks
Band DL
KB and BB Suitcase DL
Sports Deadlift (aka - the Single leg Deadlift - contra-lateral load)
Barbell DL
Secrets of the Shoulder progression
To rid my body of imbalances, poor movement patterns and trigger points that are causing injury and impeding pressing performance.
Neck
Shoulder Flexibility
Impingement Test
Grip test
Breathing
Trunk Rotation
Prone Press Up
Crocodile Breath
Push-up - standard push-up baseline
Corrections- 2-3 weeks
Stick work/T-spine
Shoulder Packing
Reach Roll and Lift
Arm Bar
Half Get Up
DL Variations
KB Swing
Push Up/Row
Military Press
Turkish Get Up
Pull Up
The time frames can only be a guess at this point. I must stay with them until I am proficient with each level and earn the right to move on.
There are two laws that I have been trying to integrate into my life over the past few months. They form the basis of common law and are common to all the world’s major religions. Not that I am religious, but they struck a chord with me and I have been using them to good effect.
Do everything you have agreed to do.
Do not encroach on other people or their property.
Tuesday 2 December 2008
The Yoga Experience
I set off from my brother's house this afternoon on the drive over the hills to my yoga session. I had said to him how I didn't know what to expect "You know what to expect, it's not fuckin' Kick Boxing!!" He's a bit abrasive.
But I was more worried about incense sticks and weird chanting - I'm really not into the esoteric side of it at all. So I was a little concerned when I saw my teacher come out of her house to meet me. Margaret must have been 70 if she was a day - but looked very spritely and was positively glowing. All of that is cool but she just had an aura of the esoteric about her.
She has an easy way with people and was absolutely lovely but I could smell the incense as we approached her studio. I think I just made my mind up about it there and then......which turned out to be a bit unfair.
She started me off in a few simple poses kneeling/sitting on blocks because my knees couldn't take it, and then steadily upped the ante to more (for me) excuriating poses. You know the type of twisted pain that actually has you laughing.
She paid a lot of attention to detail which did make a difference to my balance and where I felt the stretch. But to be honest most of the stuff wasn't that different to routines I've cooked up for myself in the past. They felt more or less the same (a pain in the wherever) except she told me to stop straining so much with them and go to my limits, but not beyond.
Towards the end of the session she did a relaxation exercise with me. She made me lay with my calves resting on a chair, and placed like a small beanbag over my eyes. She then began to talk me through my breathing and relaxing etc. It was around about this time that I realised that I was out in the middle of nowhere with a complete stranger. No one knew where I was and I was blind and kinda vulnerable to say the least!!
It occurred to me that this must have been how countless numbers of people have been unwittingly killed by old yoga teachers. She came to lay blankets over me to help me relax, but by this time I was convinced I needed to watch out for myself. I was in two minds about whether or not to kick out at her. I finished the relaxation session more switched on than I can remember for some time!!
I don't think that I shall go back - I got the same feeling about it when I did a class before, just not for me. It's miles away and a bit too pricey for me right now.
I don't feel it was a wasted trip though I got the following out of it:
There is no magic about it - a bit of attention to detail and consistency and anyone can do the basics.
Don't put yourself in the position where even an old woman could knife you and get away with it!! But do more relaxation stuff.
Man I must be getting so paranoid as I get older.
But I was more worried about incense sticks and weird chanting - I'm really not into the esoteric side of it at all. So I was a little concerned when I saw my teacher come out of her house to meet me. Margaret must have been 70 if she was a day - but looked very spritely and was positively glowing. All of that is cool but she just had an aura of the esoteric about her.
She has an easy way with people and was absolutely lovely but I could smell the incense as we approached her studio. I think I just made my mind up about it there and then......which turned out to be a bit unfair.
She started me off in a few simple poses kneeling/sitting on blocks because my knees couldn't take it, and then steadily upped the ante to more (for me) excuriating poses. You know the type of twisted pain that actually has you laughing.
She paid a lot of attention to detail which did make a difference to my balance and where I felt the stretch. But to be honest most of the stuff wasn't that different to routines I've cooked up for myself in the past. They felt more or less the same (a pain in the wherever) except she told me to stop straining so much with them and go to my limits, but not beyond.
Towards the end of the session she did a relaxation exercise with me. She made me lay with my calves resting on a chair, and placed like a small beanbag over my eyes. She then began to talk me through my breathing and relaxing etc. It was around about this time that I realised that I was out in the middle of nowhere with a complete stranger. No one knew where I was and I was blind and kinda vulnerable to say the least!!
It occurred to me that this must have been how countless numbers of people have been unwittingly killed by old yoga teachers. She came to lay blankets over me to help me relax, but by this time I was convinced I needed to watch out for myself. I was in two minds about whether or not to kick out at her. I finished the relaxation session more switched on than I can remember for some time!!
I don't think that I shall go back - I got the same feeling about it when I did a class before, just not for me. It's miles away and a bit too pricey for me right now.
I don't feel it was a wasted trip though I got the following out of it:
There is no magic about it - a bit of attention to detail and consistency and anyone can do the basics.
Don't put yourself in the position where even an old woman could knife you and get away with it!! But do more relaxation stuff.
Man I must be getting so paranoid as I get older.
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