Cam Ogle

14/09/2021 Bench Press- 5 x 8 @ 40kg - shoulder held up well. Will be able to progress this nicely. BACK BRIDGE 1.a) ROS FRENCH PRESS- 3x5- 4 1/4 reps equals 1 rep 1.b) CROSS BENCH PULLOVER 3x5- 4 second hold on each rep. 1.c) TRUNK EXTENSION 3x5 1.d) BACK BRIDGE HOLD 3x10s -elevate legs - shoulder not up to this though

Have still been training the last two week but rather ad hoc around some vertigo, a couple of sprained ankles and my ongoing right shoulder issues. Into more of a detailed plan now and also with the clear vision to slow everything down. Not the physical training part but my expectations and setting of goals. 13/09/2021 Squat – 5 x 8 @ 70 FRONT SPLIT 1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg. 1.b) LONG LUNGE PULSE- 10- 4 sec hold on each rep 1.c) HERO POSE- 10s x 3 2. FRONT SPLIT CHECK-IN- 1x60s Really kept the back leg and hips straight. Depth was obviously compromised but that's ok.

Perrhaps the only thing I have in common with a dancer haha. Ideally I am aiming for square hips and whether I get there or not is kind of irrelevant. With my body the way it is I think its important to get into those areas that I am unconsciously trying to avoid.

Thanks Kit. That's a great pick up. Just having a look at some anatomy pictures I can see it runs into the peroneal nerve and lateral sural cutaneous nerve. Most likely the latter is in the area that provides that sensation. Also, yes I can see I am cheating the stretch somewhat (a lot haha). Especially with opening the hips and turning that back leg out. I will back it off and keep them as square as I can. Don't have a bolster but I do have some old couch cushions that may suit. I would suggest this may offset the calf pain for the moment too.

@Kit_L I am hoping you may be able to help with something. When I am in a max effort front split I often get a scratching/catching sensation (like the warning before a muscle tears) on the outside of the calf of the front leg. It never eventuates to anything but does prevent me from maintaining this position for more than 5-10s. Once I retreat from that position it completely goes away without any lingering effects. Any ideas on what may be behind this?

Struggled with consistency this week. Work + home schooling is a completely full load and I let myself get overwhelmed this week. Saturday 28/08/21 Morning Hapkido Class. 60 minutes of solo work. Had to pull my punches and be careful due to shoulder but the rest was a welcomed difference in my training. These online sessions are available all week and I want to hit at least 3-4 each week from here on in. Sunday 29/08/21 Warm Up Stretches- plantar fascia, tibialis, calf, SL pike, couch, leaning lat and pec. Deadlifts- bar x 5, 60 x 5, 80 x 3, 100 x 3, 120 x 1, 130 x 1, 140 x 1 (had no particular plan and decided on a single- RPE of about 7.5) Front Splits focused session- SL GM + SL seated Compression, Kit's quad + hip combo, long lunge x 60s/side, front splits check in x 60s/side Both legs were definitely lower than last week. Right leg forward is almost flat- albeit with very unsquared hips.

Thanks again Kit. That's actually a great point you make about the relative tightness. I know that I am naturally quite flexible which can make it harder for me to be patient. I also know I probably need more strength and stability than most people might. I may also give it a few tries before getting someone else involved. I think I can push well past where I was yeterday with a bit of mental preparation going in. Haha yes I know I can't do it everyday. I just had such a great feeling with that right leg forward. Next time I will do this post workout when I am warm.

@Kit_L I got in the gym this afternoon and just tried this. It's been a few days since my cold check in as I've done plenty of quad and hamstring work since then. Results speak for themselves. (it was a total of about 4 and a half minutes of work per leg). Pics below. I followed the instructions and held each position for at least 30s before moving on and using any contractions. I did two 5s contractions in each position followed by 10s rest held that position for a bit and moved on. I have a significant amount of quad tightness. Especially the outer quad. I could and perhaps should have held certain positions for longer but to be honest I was slightly unprepared for the pain that was coming my way lol. I also had a pretty decent amount of hamstring tightness from this week being the first real week back of exercise. Even with that it's a pretty significant difference. How often would you suggest I can implement these? Can I do them everyday?

Hey Phil. How's the rehab going?

20/08/2021 Back Squat- top set of 3 @ 100. ATG Style Split Squat- 3 x 5 @ bw, 20, 30 SL Good Morning- 2 x 8 @ bw, 10, Hammer Curls- 2 x 12 @ 6s French Press- 2 x 12 @ 10 Elbows- DB Rotations- DB only- no additional weight for 2 x 12/side Couch Stretch- 2 min/side Pec Stretch- Played around with some different hang variations. Didn't work out too well. Not a great stretch. Long lunge- 30s/side. Once again legs felt great after this. Definite fatigue but no unusual soreness. Great depth on squats. Included some light arm work as I have had golfers elbow in the last 12 months which is returning slightly and is no doubt related to bicep tendon which is related to shoulder injury and neck. Need to build in some hypertrophy work for the arms alonside some stretching. Next session going to expand my warm up to include wrist and bodyline work. Found the old Monkey Gym printout from a few years back and will go back to using that. All in all feeling good. Diet needs some work though. Working, home schooling and all this lockdown business have me running in 17 different directions. Just need to do a little better every day and not worry about perfection. Will get there.

18/08/21 Deadlifts- top set at 110 for 5 DB RDL- Glute focus- slight round back- no extension at top- 3x15 @ 12, 20, 30kg (calf stretch in between sets) Seated Compression- Single Leg Lifts- 3x10 with 3s pause at top Jefferson Curl- 4x5@20kg with 10s pause on last rep of each set Pike Test- 60s Couch Stretch- 2min/side Rear knee elevated HF stretch- 3x60s @ 12, 20, 30kg Long Lunge- 1x30s each Notes: Pretty good session. I'm doing some experimenting at the moment so there's going to be some moving parts to this before I refine it. Legs felt like butter after this session. Fatigued but smooth. I need more calf stretching/strenghening and will keep the weight on J curls the same but increase the pause hold time at the end. I felt some good movement on the last set when the nervy pain started to shift. Lots of testing and feeling out but certainly not pushing it. Did do my shoulder rehab earlier in the day too. R shoulder was horrible this morning but quite good after the rehab. Otherwise I weigh 103 right now. That's too much. First stop is sub 100 then 95 and finally 90. Sub 100 by Monday next week though. Stop eating too many carbs and I will lose 4-5kg of water in a couple of days. That will be a nice kicker to start.

Hey @Kit_L. Here's my front splits. Cold. Let me know if these angles are ok. I can reshoot if you need jumper out of the way, etc.

Thanks Kit. This is great. I always thought is was a postural issue and this exercise is a great reminder.

Thanks mate. I agree that its the smart play. Will be a good opporunity to really focus on my compression too.

Went and saw my physio yesterday. Was a very interesting appointment. I had gone to a chiro a couple of weeks before that and he was atrocious. Did the usual assessment, took some x-rays and then doing an adjustment. In the second appointment he told me mhy neck had a less than idea amount of C curve and that my lower back had too much curve. That these things would take 2-3 years to fix and that I needed to start seeing him for twice weekly adjustments for 6 weeks (at $70 a pop) and then once a week from there. Also, that if I missed an appointment it wouldn't work. I asked him point blank if this was just a result of my posture and that if I had stood up straighter (I was slouching slightly in the x-rays) the results would have been different. He said no. I also asked him if stretching certain areas and strenghening others would be more beneficial. He also said no. None of this I believed of course. I had gone to see him for neck and shoulder pain. He said I likely had a rotator cuff tear but he would look at that again after the 6 weeks of adjustments. Now, my physio laughed so hard at this but was also pretty shocked that this kind of treatment still exists. She confirmed no rotator cuff tear but a strain and also a supraspinatus strain. Both of these placed additional load and work onto my scaps, upper back, neck and chest which was why everytrhing was sore. Great news is that I'm now only looking at a couple of weeks of rehab. I'm now understanding what Kit means by layering tension over tension. I've been hammering my upper back and scaps when really they're already overloaded because of the shoulder. I am kind of at a loss as to what to do now with upper body training though. Do I just complete the shoulder rehab, fast forward 2 weeks and then resume other upper body work? Do I still include some other upper body training to keep those areas going? IDK. I'm leaning towards just doing the rehab and seeing where I'm at in 2 weeks time. For lower body though this training block will be forward bend/compression focused. I will still hit other areas as to not neglect the overall picture but the bulk of the attention will be on compression. Starting with a four week block and then reassessing. I have it in mind to run with this for 8-12 weeks before moving on though. In the past I have been too quick to change and I want to make these positions a real strength before I do. I also figure that my front splits will not go backwards while working on compression and that when I decide to move onto H2T it will be a much shorter transition that it otherwise would have been. Any thoughts or feedback is much appreciated. *Edit- still deciding whether or not to put a google review in on that chiro. I feel I should because not as many people are as skeptical as I am. On the fence at the moment.