Kit_L

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Kit_L last won the day on February 19

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About Kit_L

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    Shoshin
  • Birthday 03/19/1953

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    zoot_108

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    Greenwell Point, NSW, Australia, when not on the road
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    Small boat (FX108N!), small cat, and small partner.
  1. A win, my friend, for sure. Wait a week, go 170, 175 (which you will get easily) then 180kg again.
  2. Reposting from this morning (I had to roll the forums back four hours; long story): Elevate feet 18"; get hands closer to the bars (so bend knees more; when I do this, knees touch the bars); lift hips first, then press arms completely straight; and (the big one) tuck your tail via the glutes as hard as you can, slowly. Take in a huge breath, and then (while keeping the tail tuck AND the straight arms) slowly straighten your legs as much as you can. All the quad force will go into middle–upper back extension; it's amazing. And as Phi said, passive BB over support will only help this. Just saw Mark H's post. Yes to this, too.
  3. Reposting from this morning (I had to roll the forums back four hours; long story): Without seeing what position your leg was in for that 30' hold, can't make a recommendation. Can you ask someone to take a pic of this? Then I can. Good news on the slacklining, too: excellent.
  4. Chris, may I suggest you start looking after yourself, yourself? Start here; in time you will be the 'expert on you'. This has a solo version in it, too. Anything can be used (end of a couch, for example) but it must be firm enough to make the chest open (and stretch the lats; that's where your problem is coming from, most likely) rather than deform, one reason we do not recommend stretching over those big softish balls.
  5. jaja wrote: This is gold, jaja. I know this is counter-intuitive, but this experience ("it hurts") is a Very Good Thing. One of my teachers likened this to a chicken about to hatch: at this point, they are grown large enough to break out of the shell; they are covered in their own excrement, and the inside of that shell is all they know. Then the big moment: in the midst of that intense discomfort, something impels them to peck at the shell, and when they peck hard enough, it breaks open, and the world is seen for the first time. This is what your pain is, right now. And a little later you asked if 'dark nights' come in waves; they can. Re. your last point about 'a mind prone to stiffness': the mind usually cannot change itself (by working on itself, with deliberate randomness, your example). Better to check in to the body regularly (both the stillness practises will help get you there, providing you don't use that time daydreaming/thinking). I take a breath; drop my awareness to my abdomen (middle or thereabouts) and then become aware of what I am feeling. This can become a habit, in time. The mind will lie to you; the body cannot. Even your perception about your mind being stiff is likely inaccurate; in the past, if you recall it, significant experiences have shifted your mind's position, I am sure. But note that it was the experiences that did that work, not the mind thinking about its problems. Last point: the suggestion to make a list was intended to be private. Keep going: you are in the midst of change.
  6. Kamil, with respect, did you read all the threads on the "Start Here" sub-forum? Once you do, and understand the system from the larger perspective, then getting what you need will be much simpler. You question, or ones very much like it, have been answered many times before. Senior members here will offer precise advise once they know you have actually read and digested this material. FenryrMKIII's reply points to three critical aspects, but you will need the details of the how and why to make sense of it. Please get back on this thread when you have done that work. You will need a few hours, but it will be time well spent. The methods you have used up until now have not yielded the results you want; that's the place to start.
  7. It is my idea and it's accurate. I worked with a number of world-class sprinters years ago, and the HF stretches made the most difference to their power production capacities and a more upright stance (à la Michael Johnson): You need serious extension in the HF to even get into this position (note no extension in lumbar spine). And he has massive glutes. But a powerlifter or an Olympic lifter will never need to produce strength in this kind of ROM, so not necessary for them (except for the usual reasons of reducing parasitic tension in the spine). I can elaborate.
  8. Or do a concentrated session every month to assess how you are going. With many family matters, life has been busy, but I read most new content daily—but only post if I think I might be being helpful! And re. the difference between standard and wide-leg EW: yes. the standard one (if feet together) emphasises the outer hamstrings; the wide the inner and many adductors. It's the capacity to place a straight trunk on (or inside, like a pancake) the thigh with a bent knee that is the gold: once in the position, just work on maintaining the shape and straightening (or trying to straighten; do not love the basic shape) than does all the good work.
  9. As you have discovered, you have to try both and see what works. I have used both approaches extensively, at different times. Speaking generally, if you have the experience of heaviness ('sloth and torpor' in the literature), and you feel like you want to fall asleep, when you do start to fall sleep (you will feel your head tilting forward, then be gently jerked back by the stretch reflex), then open eyes will work well. Put simply, open eyes helps you stay awake and clear. Same if you cannot pull yourself back from constant day-dreaming when you sit. If you do open-eyes meditation be aware the possibility of visual hallucinations is a real one; if this happens, simply relax more. If you are not troubled by these things, closed-eyes meditation may be able to let you go deeper. If you are a new meditator, try both and pick one and stay on that.
  10. Depends on the glute ROM you are interested in: if in the stepping up ROM (so thighs at 90° to trunk range) then standard glute activation techniques will work perfectly well. BUT (thinking sprinting here) if you want to gain glute activation in the 0° to extension range, then unless you really get into the HFs you are wasting your time completely: the reciprocal inhibition reflex will shut the glutes down as you reach the end of the HF ROM.
  11. At the risk of repeating myself the standing wide-leg Elephant walk, especially the version where you bend one leg, pull a straight-back body on to it, and work on straightening the leg (but only to the extent you can hold your back straight) will stretch the $%^& out of the upper hammies in particular, and strengthen the back in the process—please try this. When you are loose enough, you will not find the resistance in the hips and legs the next time you do a pancake—that's what you want. If I have not been clear about this before, let me say it a different way: the pancake is the goal, but repeatedly doing the pancake badly is probably the least effective way to achieve it. Of course, you will get there by doing just the pancake, but where there are way better (as in more efficient, less painful) methods, why would you?
  12. Get a heavy mate (my training partner by choice was 125Kg) and get him to follow all directions for the stretch below: it will change your life. Most tension in people's spine and neck is unnecessary, but required to balance toe body against an anteriorly tilted pelvis. Until you have both HFs stretched properly, you can't know this. It took our group two years of weekly work for everyone to get this. And then add this: You must do the partner versions if you are strong, or tight, or want a stretch that cheating is impossible in!
  13. Do nothing; let it relax where it's most comfortable. Most meditators will swallow occasionally. The desire to swallow arises; you swallow. Simply be aware of this. Quoting my learned Elder Brother, "The central issue is: What's happening, now?"
  14. jaja, your original question/comment was: That is what I and others responded to. Today's comments/musings are (it seems to me) on a largely different subject, namely what to do next, firstly, and the second, perhaps more interesting, "maintaining enough dedication to actually grasp some fruits from my practice". I believe you have presented this same question in a number of different guises while you have been posting here. Both questions, in my view, turn on the answer to the biggest question, namely, "what do I want?". And you do not have an answer for this. Hence suggestions like start with being clear about what you don't want. And just like many other things in life, and certainly stretching and playing/exercising as many have commented on here (usually after considerable resistance), only you can work this out. So, if you have no clear desire for any particular state or capacity/skill, start be actually making a list, hopefully a long list, of what you are sure you don't want. And many others share your plight: it is a modern disease. See here, an early discussion with a colleague who has since pulled himself out of his initial state: So, in the same spirit, let me attempt to reflect the structure of your mind back to you, for consideration. Your starting cast of mind (that is, when you decide to think about something, the state of mind you bring to the task) is confusion and the result is inaction. This is because there is no clarity about what you want, and your mind throws up to you all the reasons (lack of time, emotional turmoil, degree ending soon, etc.) why you can't do what (momentarily) you do want. Because you do not want anything strongly enough, your mind is disabling you. So, don't listen to it—instead do nothing at all, and try to feel what you want. This is one of the deep reasons for recommending meditation and yoga nidra: it is only in periods of real stillness that clarity can emerge, and there's no guarantee of the timing of it! The alternative is to go through a 'dark night of the soul' kind of experience (many have written about this; Eckhart Tolle is particularly eloquent in his original "The Power of Now"); some people simply have to experience deep despair before clarity can emerge. And, honestly, in your situation because you do have some money, don't go on to full time employment—instead, you could devote time and energy to your mother and grandmother—but both of them will understand that you need an hour or two of time each day for yourself. Set a specific goal for your practise, and steadfastly head towards it. Only you can do this. One of my teachers said, "Don't futz the practise"; by this he meant do the practise as it was taught, and do not chop and change: head towards a goal, and do not deviate. Practise stillness until a goal becomes clear.
  15. IF you have pain and discomfort, using a heel (only) lift will help to reduce the asymmetrical stresses, particularly around the sacrum. Re. lifts in general: the recommended amount can be divided between both shoes (reduce one; lift the other). If you do not have problems (knee, hip, lower back), then addressing strength and flexibility asymmetries is a way of its own to progress (independent of correction). Addressing both seems to work better than addressing one of the other. I will comment further tomorrow.