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  1. Yesterday
  2. SwissDanny

    Swiss Danny Workout Log

    Wed - Rest. Not too many birthday excesses. Right hip much better, having expected to be hobbling. Thu - Upper. Used the machines mostly to minimise hip involvement, but nevertheless it tightened up afterwards. Mmm... Scales packed in (like to weigh daily but only pay attention to the trend over a few days) but making progress I think.
  3. Day 22, B x 30 x bodyweight, in garage in Coff's Harbour. We drove 1,100km today
  4. jaja

    Shaping the body; adjusting the mind

    Yesterday's log: Bench Press: 1x6x80kg + 1x7x77,5kg + 1x7x72,5kg Could've been better, but I'd rather not complain Chin-ups: 1x4xBW+15kg + 1x7xBW+7,5 + 1x8xBW Absolute shit, I felt very tired from the start Anti-pronation exercise: 1x8x20kg Increased rep number, it's getting quite challenging! Single leg calf raises (bodyweight) I've been experimenting with these since my PT told me I need more strength in the ankles. I try to make the movement as slow and controlled as possible. Extremely difficult to keep the balance Ankle mobility Still huge discrepancy between left and right
  5. Last week
  6. Days 18–20, maintenance only, Day 21, SLSS In today's SLSSs, I raised the aerobic step by one support each set. Except for the last set, the alternating leg approach was used. 5 x bodyweight from floor 5 x bodyweight from step, then off step and one support, then step and two supports 5 x R leg off back deck step (these are about 350mm high), then 5 x L leg. Using the supports makes you lean forward more than the floor-level SLSSs, and this has two effects, for me: one, the posterior chain is significantly more involved, and two, balance is easier. Slowing down the descent really works the glutes, too. The three of us are driving back to Queensland today to bring Sea Biscuit back. I expect to be at sea for four or five days. Squats will be done!
  7. Hey, a friend of mine that's a girl has this problem. where vertebrae get stuck together after she's doing some basic forward rolls on a soft mat. Doctor said he has no idea why it happens and that she should stop doing them. She would like to continue doing them. Anyone knows what might cause it? She's 18 and normal weight, no special fitness level. If it's of any relevance, her hamstrings and adductors are quite tight compared to your average girl. She's got poor pike, pancake and side split flexibility.
  8. Naldaramjo

    Joe's Joint

    January 16, 2019 Joe's Juicy Jam Dead Bugs Trying not to take anything for granted. I came across a video that suggested a weak core can reduce the effectiveness of glute exercises since. For example, when in four-on-the-floor position, engaging the glute to extend one leg behind (either with a bend knee or a straight leg), if the core is not held rigid, the glute will not be able to contract maximally, or rather, it will not be able to contract maximally in its ideal range of motion. So, this exercise for me is to ensure that my core is awake and strong for the glute contractions to come. Glute activation work Isometric contractions, 2 kinds: Lying prone, large object held between feet, feet lifted 90 degrees at the knee. Squeezing the object evenly with the feet, concentrating on feeling that ass. Lying supine, belt tied around knees, knees hip width apart, legs lifted 90 degrees off the ground. Contract the glutes, attempting to spread the knees outward. Repeat ad nauseum. Lean to one side if one glute refuses to wake up. Glute exercises Lunge Hip Flexor Stretch Figure 4 Mobility Still a bit of a "hot" sensation in the left groin, though admittedly much reduced in severity. Floor Upper & Middle Back Stretch x5 breaths Lying Elbow Backbend x10+ breaths Lying Piriformis x10(ish) breaths Not my favourite piriformis stretch at the moment. Might switch again to the sitting stretch outlined in ABSS.
  9. Interesting. I began with lying relaxation (which is similar to nidra) long before I ever sat for the first time, and I think it influences how I sit quite a bit. I tend to search out tension and focus on deep relaxation of the body before moving into concentration-type practices like feeling the breath even when sitting. It's too soon to tell for sure, but I think this is actually improving my lying relaxation sessions as well. It's more difficult to achieve that state of deep relaxation while sitting with an erect spine, so getting better at doing that seems to be making it easier to move into the state when lying down. It might be interesting for you to try approaching a sit like a nidra session and see how it feels for you.
  10. I find the yoga nidra feels causes a deeper shift in my awareness when compared with a sitting practice (I'm not sure why). Given that it feels like the most relevant practice for me, doing it earlier in the day (when I'm less tired) makes it more effective. Wild speculation: music has trained my focus from a young age, meaning that my major obstacle to being present is largely lack of tranquility. Yes, I do! I occasionally enjoy a quiet sit just before bed. It's not any fixed duration—it's more of an informal, "Well, I'll just see what arises." Tuesday (2019/1/15). Warmup: YB (slowly making progress on the scalenes); I/D; STC; CS; SS (my squat blocks are now just pieces of 1 cm ply); WA. Practice: HS—playing with the line of the body. Strength: SLS negatives, with heel on 1cm block, other leg held out with core/quad, hands jointly holding a 1 kg weight. 6 negatives on each side, alternating sides (so, do one side for about 20s, rest for 100s, do the other, etc.). Wow! Substantially worse on my right side in the bottom range of the movement—it may be a strength issue, but I'm suspecting a motor fault/restriction in the right hip. Climbing: easy bouldering, just tinkering with movement. My training partner is back from climbing in the blue mountains, so I was able to recruit him to do deep partner HF stretch—so good! I felt like I was standing upright for the first time in about a month. Wednesday (2019/1/16). Warmup: YB, I/D, OAH (one arm hang on my rings at home, about 30s per side, alternating sides—this feels particularly nourishing for my shoulders), CS, SS, WA. Handstand practice: still playing with the line of the body. I still need to consciously fire the abs in order to keep the hollow body shape. Strength: alternating sets of BW pull-ups (5x8r) and shoulder press (two 8kg dumbells) (5x10r).
  11. Cam Ogle

    Cam's Log

    15/01/19 Seated good morning- sets of 5- +20, +25, +30, +35, +40 Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5 Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6 Ring Dips- bw x 4, 4, 4, 1, 2 Incline Bench (fat gripz)- 50 x 5, 5, 5 Banded Pull Apart- red band x 10, 10, 10 16/01/19 Circuit Deadmill- 30s sprint x 5 Split Squat- sets of 5- bw, +12, +20, +32, +45 -PR- half bodyweight Calf Raise- sets of 5- bw, +6, +10, +16, +20 Stretch.
  12. Naldaramjo

    Joe's Joint

    Thanks, Nathan. This is encouraging to read. Some patterns of worry are well-ingrained and reminders like this can sometimes help break their spell.
  13. Nathan

    Swiss Danny Workout Log

    Enjoy it! And happy birthday to Jane!
  14. Nathan

    Joe's Joint

    I have no experience/knowledge about this specific issue, but with many of these types of lingering "injuries" it is often simply a matter of time. The body will rebuild itself - it's doing so constantly. Some tissues take much longer, but we are completely new material within a matter of years. It's really amazing. Move the tissues in diverse ways as much as possible without pushing into pain, and give it time. And look at it as an opportunity to learn what you can from the experience. That's my general advice for pesky injuries, anyway
  15. SwissDanny

    Swiss Danny Workout Log

    Mon - Rest. Was expecting to feel stiff after a few hours of unaccustomed movements, but all felt well. Tue - Legs. I hope I havent done myself a mischief; started feeling hip flexor mid afternoon, assumed it was just a bit tight after all the skating on downhill skis and would warm up, pressed ahead.... now hobbling around with both front and back sore... Still sticking to DJ and diet. Tomorrow will be a bit of an cheat day as its Jane's birthday.
  16. Naldaramjo

    Joe's Joint

    January 14, 2019 Joe's January 14th Jam Band distraction hip mobility work SMR work on glutes Various Glute Exercises Lying TFL/Medial Glute stretch x5 breaths Floor Upper & Middle Back Stretch x5 breaths Lying Elbow Backbend x10+ breaths Lying Piriformis (~3 Minutes) January 15, 2019 Joe's Diligent Jam Some lying relaxation work with some time spent on a spinal foam. Felt wonderful, and I wondered why I'd stopped a while back. SMR work on glutes Glute activation work Having difficulty isolating the glutes for strong contractions. So, giving this technique a try to encourage them. Band distraction hip mobility work Will take a break from this for a couple of days...residual sharp soreness in area where pinch was previously. Perhaps the figure-4 mobility work from MTS will do the trick. Glute exercises Still feeling a bit disconnected from my right glute when doing single leg glute exercises. A bit better, though. Floor Upper & Middle Back Stretch x5 breaths Lying Elbow Backbend x10+ breaths Felt absolutely fantastic today. Encouraging sign. Lying Piriformis (~3 Minutes) Wake up, right butt! Still suffering some coccyx pain intermittently, which is quite discouraging, especially on the eve of what is supposed to be an active time in New Zealand. I wrote about it here, and again, if you have experience with anything similar, please weigh in. When initially searching for reasons why it might be lingering, I came across many people who acquired it in the same way (deadlifts), but nobody followed up their problem with any sort of rehabilitation suggestions.
  17. Nathan

    Nathan's Nook

    01/15/2019 Past few days have been a bit of a blur as I buckled down to make quick work of a job. Limber sessions were pretty short. Still did my daily guided sessions, some length of unguided sit, and the 15-minute challenge sessions in the evening, which just came to an end. (It was a 14-day challenge.) Gave my body a bit more attention in my limber session this morning, which was nice. Still a bit sleep deprived, so hoping to catch up on that tonight. Lots of significant changes happening in my life at the moment. Some are accompanied by a sizable amount of uncertainty, but I think they will all be good things in time. Will give more details as things develop.
  18. learning_to_stretch

    (Maybe) Quad tendon pain when stretching hips

    Thanks Emmet! (and also for your other videos, which I've used for other stretches). Definitely will take it easy.
  19. Cam Ogle

    Cam's Log

    Hahahaha. I'm not sure if you're familiar with the 12th man but this is the inspiration. NSFW language
  20. Cam Ogle

    Cam's Log

    14/01/19 Circuit- Deadmill- 60s backwards x 5 Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25 Seated Tibialis Raise- +5, +10, +15, +17.5, +20 10 min run- 1.7km (first run in ages) Stretching- 5 mins each position standing pike, seated piriformis, pancake, couch stretch
  21. jaja

    Shaping the body; adjusting the mind

    Deadlift: 1x6x132,5kg + 1x7x120kg Chin-ups: 4xAMRAP (10-8-8-7) Dead hangs: 2 sets 1m10s ; 1m10s
  22. Shout out to @Kit_L solo standing hip flexor as well. But the nice thing on all these is that you can scales them by adjusting the width of the stance as well as the depth. My advice is if coming back from an injury start gentler than you think you need for a couple of weeks then start exploring more depth.
  23. Interesting. What makes the yoga nidra better for you in the mornings? Do you find sitting more effective following a nidra session (either immediately or some time after)?
  24. Nathan

    Cam's Log

    I was thinking... Polish? Some type of donut? Oh, wait...
  25. Ed Heddle

    Relearning How To Walk

    I think perhaps one can see it, but it manifests at the level of "climbing with ease and grace". Example: at 3:11, you can see how Dave dynamically tucks his tail (among other instances), and throughout the video "Lynn Hill at Hueco Tanks - Patagonia Ambassador goes Bouldering in Texas", you can see that Lynn is really pulling from the glutes. Now that I'm seeing it, I'm wondering how I missed it all these years!!!! 🤣 Awesome! I'll have to start playing with this.
  26. Saturday (2019/1/12). Warmup was just a few SSS (to make sure my glutes were working) and a few CS. Had a morning climbing session on a friend's Moonboard. (https://www.moonboard.com/what-is-the-moonboard) Did a bunch of V4s and V5s, and peaked with one V7, before easing off with some easier problems. The good news is that the climbing didn't feel as hard as I was expecting, especially given all the accumulated fatigue. After a few more moderate sessions, I'll be very keen to try as hard as possible, to see where my limit currently is. Given all the heed I've been paying to the glutes of late, I can create much more body tension while on the wall—I felt I was able to climb very safely. After about two hours of this, I rested for the rest of the day. I have a feeling I'll be sore tomorrow! Sunday (2019/1/13). Yes, I am sore, but in an exciting place—there is virtually no fatigue in the shoulders despite how overhung yesterday's terrain was (some tightness in the T-spine, however). The real—and substantial—fatigue is all in the lower back/obliques/glutes/TFL area. I'm very happy about this, because it (likely) means that I'm using my prime movers for climbing, and that the slow mindful climbing on easy terrain is having a profound effect on my technique. I joined my friends for an afternoon of trad climbing in the shade. We got lucky, because there was a cool breeze through the valley—it was very pleasant. I didn't do anything hard; I did, however, set up a top-rope on the crux of the 17R that I led a week before, and investigated about three of four different sequences through it. (I wasn't happy with how "rough" the lead was, so I really wanted to study the rock and investigate all the movement options.) It was really nice—just climbing over the same six metres of rock, trying out different combinations of moves, and getting myself into all sorts of tangles. I had the thought that working on fundamentals happens almost automatically when I really shrink the practice space. In this case, I was literally shrinking it to just a few metres of rock. Monday (2019/1/14). I slept close to 11 hours last night, so my body is clearly recovering from some exertions. Okay, but I really am resting today. I may go into the climbing gym this evening, but just to catch up with folks and do some stretching. Observations: I'm happy to have done some tinkering with how I've scheduled my meditation practice, because I can now report that I find lying yoga nidra practice in the mornings much more effective for me, when compared with a morning sitting practice. After hard training, I can anticipate that I will sleep for at about ten hours. The morning exercise regime works reasonably well, in that the fatigue doesn't accumulate too horrendously, but I'll clearly need to schedule in the odd rest day (probably best to do it by feel). I'm also curious to see how long the interval can be between doing one session of (say) pull-ups and the next while still seeing an increase in capacity. Something to tinker with. Related to (3): I'm finding that strength training feels most effective when I really concentrate on the muscles being used. I'm also finding that this particular style of concentration becomes almost impossible when I'm tired. I expect that (modulo physical factors such as muscular cross-sectional area) this mind-body connection is strength in some deep sense.
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