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[DW] last won the day on July 16 2021

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    Physical Alchemy

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  1. Yes - one person each leg. And with the vastus medius area of a thigh as a 'foot pad' support on the sole of the foot as you bare down full two handed support onto one heel-achilles. It locks in in a very nice fashion. I'll grab a photo in class on Friday but I am sure you get the idea.
  2. You are indeed correct, @Nathan It shall be posted in a number of these locations. Just had a small session and great talk w Robbie and Michael. Robbie sagely suggested we ax the idea of deadlifting and thai pad work in the same day, though I am still contemplating doing some kettlebell and remedial strength post-rounds - or even later in the evening of the same day as said rounds. Today we just went over the basic 'tools' of thai boxing as M had never done any. The chat after was of a structural nature and involved talk on integrating some of the Fighting Monkey stuff M had done; different types of recoil work; sequencing within a 2-3hr class; the 'bones' of the martial arts system I started my physical training research in; "over 30s parkour"; base aspects of each sub-syllabus. The general consensus was to keep strength work out of the syllabus and focus on recoil/agility/coordination etc with some remedial '5 necks' such work. I did some Nordic Curls and Bulgarian split squats after the rounds: 3 sets of ~5 reps w isometric holds in the Nordic Curls 3 sets of 6 reps [BL] w 25kg in the Bulgarians. [*] Of note: in the Nordic Curls we decided to have one person stabilise a foot/leg each of the person doing the work. This was vastly superior in terms of stability and consequently I got a far 'deeper' contraction of the hamstrings than I have ever before using one partner or a bar as anchorage.
  3. Well, that was an interesting 2 months. Back into the practical research on this today, as fate would have it. The loose idea is to train hard again the non-stretching physical cultivation methods that I have personally found most potent and effective in changing my physical body over the years. We know, or at least we are partial to the idea, that certain stretching methods well executed produce quite amazing results over time when trained regularly (even once per week). For myself and others on this forum this aspect is ticking along nicely. And my stretching classes are bubbling away at a pace where they produce new and exciting material by themselves. To get them to this level has taken a keen focus at the expense of researching and training other methods I have studied. The fact that I am relatively mobile for a 35 year old (and do next to no mobility or movement specific work currently); and that I recently PB'd my Deadlift by 16kg (162.5kg) after really doing minimal strength work for the last two years speaks well of the power of the stretching work done in the manner favoured on this forum. Intriguingly, the small amount of research I have done of the methods used by myself prior to studying ST has produced very interesting results. For one I can make some of the old strength movements work far more effectively (ie the produce hypertrophy MUCH faster and the strength increases for volume are better). The thai pad work feel rusty as all hell but the experience of the various states of systemic taxing from the rounds is vastly different than in 2001-2006 - something I put down to my current body being much more highly aware and open than the previous edition. The decrease in power and 'spring' of the blows is mildly frustrating, but then again I have not had a period of consistent training twice weekly of the rounds yet - so who knows, I may regain my youthful vigour. Group research Practically speaking I am formulating my training so I get 1-2 sessions a week with Michael and/or Robbie that will combine: deadlifting; some other basic strength exercises; Thai pad work; stick fighting work; 'kinetic koans' style movement and spatial awareness games; possibly some stretching (you never know!). Likely structure is: coffee --> warm up games --> deadlifting --> stick work and kinetic koans --> thai pad work --> laying on the ground completely exhausted --> more moderate strength work and stretching --> eating a shiteload of food Solo research These sessions (again 1-2 per week) will be at my house and be of a more moderate intensity and include: kettlebell work; vestibular reset and mobility conditioning work; solo dexterity and coordination work (hacky sack; hand and feet exercises; headstanding); clubs; strength work of a exploratory nature. Parkour basics to be fitted into either session and/or as a separate session (family likes doing this so maybe on the weekend). Preliminary goals over the next 2 months are simply to get some regularity in the sessions and play around with sequencing of the material. Next goal in the DL is 180kg for 3 reps. From this testing phase the skeleton of the syllabus will emerge.
  4. Should take buck ass naked photos of the glutes and thighs and do a time-lapse of the morphological changes over the 100 days.
  5. [*] 'Tiger Body' syllabus [a journal of creation] The resurrection of all the non-stretching potent physical methods [DW] has studied over the last 17 years in on new class, you say..? Hai - after 7 years of cartography dominant research some of my tools have become rusty. Polish and grind. This tiger has become rusty, too. Time to re-introduce 'recoil' and counter-act the deficiency of agility. This class and syllabus will be a melting pot for physical cultivation methods I have learned but do not currently teach arranged around the 'idea' or 'symbol' of the tigers body. Elements involved in this new syllabus: exercises from Western physical culture, Thai pad work, kettlebells, vestibular system work, agility and coordination drills, mobility-conditioning style drills (ala Steve Maxwell), parkour basics and evasive arts, clubs, sticks, deep physical relaxation work (ala [K]s old Deep-Well Being syllabus), pressure work, body conditioning from a number of different martial methods, movement games, throwing and projectiles - and more. Something interesting will come out of this strange brew whence I put the alchemical current through it.. quite what I am not sure.. let us find out! I have already constructed a base template and will begin structuring it into a 9 week course this week. I will be posting some of my experimentation HERE for multiple undisclosed reasons. At any rate, it is good to be back. [DW] p.s little hat and opium pipe may or may not be included.
  6. http://physicalalchemy.com.au/body-tessellations-ii-paradoxical-stretching/ [DW]
  7. Dave runs classes all year - though now having a break between terms to tie in with my daughters school holidays. PM me and/or Fred and come in and explore.
  8. Moments ago: Physical Cultivation Chin-ups: 14, 9 reps Bent Press w 20kg KB: 9, 6 reps [Both arms] 15 reps push-up --> Floor Press with 12.5kg x 2 DBs Deficit Floor Press with 12.5kg DBs: 1 set x 25 reps
  9. Physical Alchemy Laboratory 2017 Dave Wardman "This is how the Rishis did it when they lived on earth: They would begin before dawn practicing samadhi, perfect equilibrium of consciousness in which the mind is utterly still and inactive, for three hours. This was equivalent to Satya Yuga. At dawn came three hours of dhyana, dharana, and pratyahara - meditation, contemplation, and withdrawal of the senses - which represent Treta Yuga. For three hours until noon came Dvapara Yuga: pranayama and asana. The three hours just after noon were reserved for food, for conversation and for interacting with other beings according to the rules of good and bad conduct, yama and niyama. These last two are particularly necessary in Kali Yuga, when humans must live by regulation. At the evening twilight the Rishi would perform certain rituals, and after night fell he would take another meal, enjoy sexual intercourse, and sleep, all of which belong to Kali Yuga. Do you recognize all these practices? The eight limbs of Ashtanga ('Eight-Limbed') Yoga of Patanjali, ar ethose very eight practices, in reverse order: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi. Since he had already made clear to me his belief that Patanjali's method as it is commonly taught today is not appropriate for Kali Yuga, he was now stressing that he respected it when implemented in the proper way at the proper time". [Vimalananda to the Author, Aghora II: Kundalini, R. Svoboda] And thusly the koan that besets Dave at the dawn of the year 2017 is the harmonious integration of the many practices he needs to do; the physical re-patterning work (teaching, tinkering and training); writing and video projects, family - all within the time-energy paradox that is my current existence. It is a good koan. Of the moment: Physical Re-patterning work: Re-patterning Stretching, Kettlebells & Asana blending, Da Xuan work: Basic Hands, Nei gong, Nei dan and others Physical Alchemy creative: Project A (neo-alchemical manual/book - which has been pushed back to Nov 2017), Articles, Videos, Workshops, Classes. Sitting Practice and other stuff from [L] The passage above I read just the other day whilst camping with my family and a friend. Among many other interesting insights I have had from this timely rereading of Svoboda's classic 'Aghora II: Kundlini' was the quote above with the intriguing 'Inverse Patanjali' programming. Seeing as though many of my practices fall into similar categories within the traditions I study in I am decided to trial an the programming. It will look something like this: Sitting Practice [45-60] + Nei Dan [30-45] --> teaching/private sessions on work days, dropping off Soph, quests for the day and writing/video on "non-work" days --> Nei gong & Basic Hands (and physical re-patterning tinkering) --> yoga nidra/sleep/nei gong --> workout on some days (~5pm) --> food & family time --> writing, more Sitting practice, stretching or Nei dan. Let us see what strange things happen. [DW]
  10. Been quite busy but have fitted in some sessions. Largely these have been involving: chin-ups (weighted and bodyweight), DB curls, DB Curl & Press, Working on various yogic asanas, dragon squat, KB Bent Press and Side Press, Windmills, and so on and so forth. Yesterday: Physical Cultivation Bridge push-ups 1 set x 10 reps DB Floor Press (on bolster): 1 set x 21 reps w 12.5kg (x 2) Chin-ups (body-weight): 8 reps, 14 reps Bent Press w 20kg KB: 3 sets x 5 reps DB Curl & Press (oh yeah!) w 12.5kg x 2: 1 set x 21 reps note: almost full ROM curls can be done from Tailor's Posture sitting on a bolster. Do this next workout.
  11. Bit of Physical Cultivation last few days: Chin-ups w 8kg: 3 x 8 reps, some curling with my 12.5kg DBs, Some Front splits work (getting very close), Basic Hands, work on Padmasana [Bound Lotus] last night, got head to toe the secret route.. Just had a major breakthrough with chapter 9 of ze holy tome of Physical Alchemy (moments ago)! Workout later today, time to shave hair off now.. Yesterday evening - Re-patterning Stretching [solo] Worked on the Tailor's posture - once knees were flat on the floor all types of twisting and lateral flexion using the arm as ballast. C/R and some of Emmet's End Range Closing work mixing in with Directed breathing. Very nice work and I can feel some big slabs of connective tissue stuck together through the lumbar erectors and QL that only pop into sensory lexicon awareness at quite strange angles and torsion. Side Splits - tried for the first time since @Emmet Louis 's workshop. Got 3 inches from the ground easily with much less intensity and none of the blockage sensation I used to get. Feels like this can easily become a Posture of use for Dave in the near future. Woohoo!
  12. Tuesday - Physical Cultivation Front Squats w 65kg: 3 sets x 6 reps Weighted Chins w 12kg: 2 sets x 6 reps KB Press w 12kg: 2 sets x 15 reps (re-tweaked right shoulder but this was fine) Weighted Sit-ups w 10kg plate: 2 sets x ~10-16 reps Medicinal Curls for Deep Healing Medicinal Curls w 40kg: 3 set x 6 reps (rest-pause w slow eccentrics works very well) Ring Curls from Y-Squat posture: 2 sets x ~12 reps Barbell Curl Isometrics ~90°: 40kg x 15 seconds, 20kg x 60 second Ring Curls (one-arm isometrics): playing with position for un-timed duration. Wednesday - Re-patterning Stretching Created and Played with an exceptional new mid-back (lower thoracic and ribcage) rotation that is within both 'Wringing out the Human Towel' and 'Exorcising the Breath' syllabuses of Physical Alchemy depending upon the internal cuing.
  13. So this happened at @Emmet Louis 's Sydney workshop over the weekend. More on recent training later.
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