nick_kuchedav

Count me as the first volunteer for this 💪 😊

A quick side comment from me. When I started my ST journey there were a lot of cases in which what Kit was saying/has written wasn't my feeling at all. Over time many of these things improve without me changing anything (just following his instructions). So nowadays I tell my guys- don't always listen to your body, sometime you both speak at different languages, just keep working. BTW, I share your pain and totally understand how painful hip flexors exercises could be

I don't know why but my explanation of this stretch (from my previous post) disappears somehow. The idea is to relax the shoulder blades (allow them to maximally protract) and after that, while a partner holds your ankles as an anchor point, to sink your hip down (as the arrow shows) and let your spine flexes as much as it can (under the pressure of the gravity). The knees don't have to be straight, although you can experiment with different options. Obviously, the partner stands next to you in a comfortable stance and if he pushes your feet downward he will change the area where this stretch is felt. I really love this stretch especially after HS, prolonged periods of sitting and rings work.

Have you read this book: https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X From what I've seen the amount of damage that the gluten cased is measured mainly by an acute immune reaction and GI distress. There are a lot of talks about this topic from the Paleo Diet Crowd. I also understand that there are many unreliable sources but Perlmutter and Tom O'bryan I think are on the right track.

What exercises did you do for the lumbar? As far as erectors are concerned I really like the modified plough on the floor and on rings, as well as sitting forward spine stretch and elephant walk with emphasize on pelvis and spine stretch. I haven't read your log until now, but it is really interesting

There is a new trend recently among my Instagram friends: sisi squats. Which are similar to Hindu squats but the goal is to push the knees (and the whole BW) as far forward as you can. I'm kinda good at this, but apparently, it is very hard for my students. Sounds interesting. Have you noticed a difference in the ROM you do those and regular barbell squats?

Great, buddy! I would be happy to hear "not so much" part, when you have time But for sure context is really important, and this is the biggest change in my dietary approach for the last few years- I still believe/support almost the same things as a few years ago, but now I consider how to present my tips and the amount of info way more.

Finally, I will post all the points I wanted to comment on the last time. And just for the record- I read the whole article before my first post and here are the topics that I have a different opinion on. 1. The daily amount of protein. --IMO a bit higher amount for the women can be beneficial (70g as a lower limit). If we spoke for a man this would be 2-3 times higher. I know that if you don't demand a lot from your body (in terms of tissue damage) it can survive with a small amount of protein, but in my experience, nt functions better when double it. 2. Essential fatty acids --Firstly, As far as I know, nowadays short chain FAs are no longer considered essential. So EPA and especially DHA intake is the key. --Secondly, DHA (Docosahexaenoic acid- long chain omega3) instead of alpha-linolenic acid intake is more beneficial, due to the bad conversion rate of the second. I've read in some sources that only less than 3% of ALA becomes DHA. This means that there are a lot of cases that you can eat flax seed and don't get an adequate amount of EFA. The easiest solution to this problem will be fish and fish oil. --3. I would mention that the Glycemic index can be influenced by a person's insulin sensitivity (IS), too. I know you mention that GI isn't always the best indicator, so I just would add that IS could be a factor, too. 4. Carbohydrate is the preferred energy source for our bodies. --Carbohydrate IS CONDITIONED TO BE the preferred energy source for our bodies. 5. White sugar is rich in carbohydrate, but contains no other nutrients in fact, its digestion removes various micronutrients from the body, --Which ones? If you mean like "there are a lot of substances that take part in Cabrs metabolism" the same is true for the other macros category, too. Also, all the talks about NASH (fatty liver disease)caused by high fructose intake seem to need quite a huge amount of fructose daily, so I don't think about this danger very often. 6. In contrast, spinach is rich in a large variety of nutrients --Rich compare to sugar, but not compare to beef liver https://chriskresser.com/natures-most-potent-superfood/ great speach about this topics: https://www.youtube.com/watch?v=HwbY12qZcF4 . The same author speaks about why whole grains, seeds, and beans are not so healthy, nutrient dense and actually have all the benefits only when consumed in raw state (which human being couldn't do). 7. As far as possible, you should try to eat food that is relatively kilojoule sparse and relatively nutrition rich because this ensures that the amount of nutrition you get in each mouthful of food is optimised --IMO this is particularly true if the person has eaten only McDonalds and Coca-Cola and have to lose a lot of body weight. Also, every woman needs to be extremely careful about putting herself in deficit during pregnancy, and this is really easy if she decides to eat "clean and healthy". In most cases, he/she needs to eat both a lot of micros and macros to live optimally. 8. And remember that all foods eaten in excess of energy requirements are stored as fat. --And this isn't always a bad thing. I know everybody wants to be shredded but "normal" body fat % could make you more productive, strong and healthy (15+% for a man and 20-25% for a woman). 9. In general, lower GI foods are preferable to higher GI foods because foods with a lower GI provide energy over a longer period. --This depends on the specific situation and goals. I used to say exactly the same sentence but really often people end up in quite big deficit state (it seems like many people don't like eating healthy) and after a few days they do quite a big cheat day (binge eating). 10. The refining process generally increases carbohydrate density (the amount of carbohydrate in any volume of food) and fat content too. --But nonrefined grains contain a lot of phytonutrients some of which could be harmful for the body. 11.Medium-quality protein and medium-density carbohydrates dried beans kidney beans lentils chick-peas cracked wheat brown rice soy beans (canned beans are OK) tofu --All plant based protein intake have to be carefully watched from my perspective because too little vegetarians consume adequate protein quality (both in term of essential aminnos and total quality). 12.Medium-quality protein and beneficial fat; high nutrition brazil nuts pecan nuts almonds cashews hazel nuts avocado --I'm not a big fan of using nuts as a healthy fats source. I'm not a big fan of using them in general. (because of their high omega-6 fats and low nutrient density compared to meat and even dairy) 13. Medium-high density carbohydrate; low-medium protein; good nutrition ‘heavy’ breads (dark rye, pumpernickel) slow-cooking oats whole-grain pasta Less desirable are the ordinary brown bread, and the least desirable is white bread – even if the label does say that it is fortified with extra fibre. --I don't like this recommendation from nutrition density and gluten (antinutrients) point of view. For some circles gluten is just fashion for me there is something there. For the same reason, I would prefer white bread instead of other (most defense mechanism of the plant are in the shell). If you are concerned about excess cholesterol intake, simply do not eat some of the yolks. (The yolk contains some cholesterol, but many nutritious substances too.) --Dietary Cholesterol intake doesn't affect your plasma cholesterol (or if it does it is in small amount). The body usually produces between 5-20 times more cholesterol than average cholesterol intake. Bacon and eggs supply a good amount of protein – often missing in many modern breakfasts – but can supply significant amounts of saturated fat. Reserve for special occasions, and use lean bacon! --PUFA is way more of a problem here, than the SFA. So this breakfast is ok. Health shake --I recommend shakes only to people that want/need to gain weight. Trans-fatty acids are toxins produced by heating and refining oils, and using oils to fry. In the pursuit of good health -- particular type of trans-fatty acids. There are TFA that promote health. This is because the body can assimilate only about 25 grams of protein at any one sitting. --There are a lot of evidances this to be a myth. The best vegetable source of this particular fatty acid is the oil derived from flax seeds. --Again short chain omega-3. The best option is fish oil IMO. If you are going to supplement vitamin A intake, it is better to take beta-carotene (a double molecule of vitamin A that your body breaks down as needed), or to make sure that you eat as many different coloured vegetables as possible. --There a lot of people which body couldn’t do this breakdown. Also, the conversation rate is less than 1% according to some sources. Vitamin D is manufactured by the body and its manufacture is accelerated by exposure to ordinary sunlight. --Not everyone can do this. Also uv sunlight is needed and this could be a problem for specific regions of the world. The best sources of carbohydrates are wholegrain products, fruits, and vegetables IMO the rank has to be: 1.veggies 2.Fruits. 3.sugar 4.beans 5.grains. Hopefully you will find something helpfull in my post. After probably an year I manage to post it.

Thanks, Sensei! And IMO the stronger (and longer) the spasm becomes- 1.the greater the pain, 2.the worse your assessment about what is happening will be. I had a period of time that it was just so terribly painful without the ability to define where the pain is.

I intended to start my story with the first LBP appearance in my life and all the tools I used (lessons I learned) but it would become too big of a post so if someone is interested in the full version I can write it down later. At the beginning of 2015, I got my most severe low back injury. On one failed attempt on deadlifts (200kg, nearly 1RM back than) I tweaked my back. I was a huge SMR fan at this time and I smashed my glute max., med., QL and hammies. In the next couple of days, the pain started to decrease until one day I decided to do nearly 1RM bench press and my low back got tight/painful/frozen again. I decided to smash my QL with a tennis ball again and the pain went so bad that this day I couldn't walk by myself to home. This condition continued for the next few weeks (literally the max speed I could walk with was 100m for over 10min) and I couldn't sit, lie down, stand, sleep or be in any position without a terrible pain. Than a PT gave me a few Feldenkrais exercises and for the next almost year I did them religiously (a few times a day). After one month of doing them, I could function kinda normal (I started training again but felt a significant amount of pain every day). About a year later (2016) I came across ONBP book and started my ST journey, which about a 1,5 year later brought me to a pain-free low back (for the most time). This topic could include so many details, so here are a few cornerstones from my journey (and a few from my client's journey): 1. When I did LLD test from the book I had a huge difference between both legs (nowadays I believe the reason was one-sided psoas cramp). I put an insole in my shorter leg's shoe but I didn't notice any improvement. 2. At every stage of my development, I had a different weakest point. There wasn't a single test that helps me to speed up the process. I just started doing everything and when the time past one particular stretch/ body area became the obvious thing to work on (based on tightness, pain, asymmetry). Here are all of them in chronological order: bent knee side spine stretch on the floor (a key point for my progress: bent knee) floor piriformis knee hug (key point: directing the stretch right into piriformis muscle) supine low back twist (key point: correcting asymmetry) adv. piriformis stretch (key point: lying with the chest on the calf) lungeHF partner stretch (I didn't feel any relief until first 6-8months of practice, just a very strong pain and resistance in my body. I continue to practice it because of Kit's words about its importance) lats- stall bars side lever block with a partner (key point: letting the back to be hunched, which is so anti-fashionable, everybody "knows" that you have to never bend forward) elephant walk (key point: 1.consistency 2.lumbar spine side flexion+ pelvis twist 3.quad contraction) one leg dog - Liv's version (long holds- I went up to 3min sets on each leg here) relaxation practice (this taught me the skill of being relaxed in my daily life) one arm hang with crossed legs (one ankle on the top of the another leg's knee; lateral hanging) (key point: how stretching QL feels like) pissing dog exercise + Handstand Knee slides (key point: feeling what QL cramp is and how to use (don't use) this muscle in these movements) QL- 3 amigos modified exercise with DB's (the strongest version I felt so far) So basically I started with the restoration of all movements of the spine (and specific muscles that influence these movements). And after that, I focused on specific muscles(stretches, building general and specific strength, and just moving a lot). My two biggest problems back then (before the injury) were: stiffness (I could hardly touch my toes) and my program design (I wanted to do everything and to progress way faster than my body can adapt), for a lot of my clients the lack of strength is a huge problem, too. So my long-term changes (both for me and my clients): 1. better load management 2. changing my squatting and deadlifting technique 3. first thing in the morning: limbering exercises (this is something I used with a few clients and it works great so far - supersets of horse stand holds and head to toes pulses for 2weeks. After this time the body seems to wake up limber and ready for movement) 4. gently moving (Feldenkrais style) during acute pain/injury/inflammation stage 5. low back skin pulling and solo joint cracking 6. lunge clinic sequence (combination of exercise that I give to my advanced clients- https://www.facebook.com/More2train/videos/320323811793731/ ) 7. add slow speed walking daily 8. strengthening exercises for the big three: psoas, QL, glute med (I heard about this concept from Jordan Shallow and I liked it a lot - these muscles control the middle of the body) 9. strengthening exercises for the thoraco-lumbar fascia: lats, glutes, external obliques+TVA 10. moving and sweating a lot (nowadays I move a lot - I go almost everywhere on foot, I do 4 training session with barbells, 2 sessions with rings and ST, 2 dance sessions, 3-4 boxing session, 0-1 horse riding session, 3-5 handstand session and I do a lot of movements while showing them to my clients). I can write so much more on every topic in order to show the bigger picture and the results I see in my work, but it is damn hard to summarize it. Probably it is best to say that my approach is to start working on a particular goal/problem and gradually work on everything else.

I wrote all the topics, that I want to include (about 2 pages). But I will include a few photos to my post so I will post it in the next few days. off topic: I also found a file on my computer- about one page answer to nutrition for pregnancy topic

Sounds great. If you are interested I could share how my LBP recovery progressed and a few cornerstones from my personal/coaching experience.

Thanks, I will continue to work on the bridges, they don't feel comfortable for sure Partner has to be in position similar to partner box bridges stretch?

this reminds me of a story I heared from Greg Everet. A olympic weightlifter with 1RM squat around 120kg started training with an old school kind a coach. The coach didn't like his squatting techinique and for the next 6 months! he made him squat only with empty bar! And after that the guy went up to 200kg squat very fast (I think he put a PR even in his first workout). I believe in (and use) the moral of this story. And I'm pretty sure you will be a beast after these 100 days, Sensei.