Physical Alchemy Laboratory 2016: Riding the Flaming Monkey

[[DW]]

Tuesday PM:  Physical Cultivation [Thai Boxing Fundamentals class].  Great class - felt that particular deep physical relaxation that occurs post hitting some thai pads. Ooh yeah!  Then nighttime walk and some spontaneous Parkour basics with Wifey.  Finished with my first real attempt at the sacred Sneaky Salmon Side-Splits protocol Emmet gave me.  My fucking adductors@!  

 

Note: I have found a nice park very close to my house to conduct similar natural movement and re-patterning style classes to those put on by Simon and Craig with NMC.  Did some Wai gong there whilst my daughter was running around.  Also, last week and on Monday I tested a new addition to the Human Crossbow on Robbie and Fred.. initial results from this •strong• addition are 'good' (and as far as I know they both have their pectoralus majors' attached). 

 

EDIT: Holy Jesus! My Adductors!!  Epic 3-day DOMS of hitherto unearthed awareness resulted from the Sneaky Salmon Side-splits protocol. 

[[DW]]

Today: 

Solved the 'Internet Connectivity' Koan(!). 

 

Barbell Press @ 40kg: 3 sets x 6 reps.  Stretching with [FB] and W. 

Partner Hip Flexor, Partner Train Driver, Human Crossbow (got into thyroid/parathyroid investing tissue layers - was nice). 

 

• [FB] retrieved a holy quest item for Project A known as 'The Big White Square' that I have been having crafted the last fortnight. 

• last of the ingredients for a certain something arrived just at the last moment as expected.  This moonlit brew shalt be concocted in the coming minutes. 

 

Tuesday: this week was Thai Boxing Fundamentals and I had the best class yet(!) - including a 3 minute round that was probably the hardest I have trained in a decade.  The prospect of training regular thai pad rounds and high level (alchemical) partner stretching at the same time is very exciting  - as I know both methods work and work well (particularly in this body) but have never training them concurrently.  Dave is very much likely the return to this style of training. 

 

Thursday:  Sneaky Salmon Side Splits  [Full 3 exercises - slightly lower supporting apparatus]

 

In general: some exotic and potent stretches and ideas have been created in classes in the last ~ 3 weeks.  I will shall post some here soon now Internet is re-connected. 

[[DW]]

Monday:  Park workout under the stars and planets.  Hanging leg raises, some of the swinging patterns SimonT and Hammer teach on monkey bars, some rail balancing and then 3 x 30 seconds top holds for chin-ups (thumb-included crush-grip..this gave an interesting, slightly painful fascial release effect to the thenar fascia).  An owl looked on for the final part of the workout, hooting occasionally. 

 

Tuesday: Thai Boxing Fun-damentals 

 

Wednesday evening: Had a nice Hip Flexor Stretch in class.  A lot of writing in a cafe with [FB]. 

 

Today: Another Hip Flexor Stretch (this time trialing a new tractioning variant that Cher had created - it's very nice). 

 

New Physical Alchemy article is done:  'Re-patterning Work' 

 

http://physicalalchemy.com.au/re-patterning-work/

 

[DW]

[[DW]]

This evening in Class (I joined in):  Re-patterning Stretching w Robbie

 

Folded Knee Partner Hip-flexor

Basic Hanging Lat Stretch w Partner

*New Stretch for the Obturator group created by Robbie (maybe should be called 'The Rob-turator' stretch?!).  Holy jesus this got into some tight lines I have never got into with a double block on the pelvis (traction with forearm flexors on stretching leg ASIS then palm bracing contralateral PSIS).  Many, many C/R's and angles of stretch are possible.  My legs feel that they are completely different in their sitting under the pelvis and my lower leg, back and hip muscles are working different post-stretch.  This is a really amazing stretch, probably only useful after experience with other hamstring and piriformis stretches.  Will definitely be re-visiting this one for a number of sessions. 

Human Crossbow 

 

Robbie is also part of the teaching faculty of a new class co-taught by myself and three of my students - in the North Shore of Sydney.  It will be a hybrid movement, strength, stretching, physical riddles/koans and re-patterning class.  If you are interested join the FB group:

 

'The Body Re-patterned: a physical laboratory'

https://www.facebook.com/groups/1712448885675825/

 

[DW] 

[[DW]]

 

(Dave's 'Indiana Jones' Leather Jacket with its new 'red wine' lining)

[[DW]]

Today:  Thai Boxing Rounds

 

Did some Daoist studies and other things throughout the day.  I began studying Chinese Medicine online with Serge a few weeks back and am loving this addition to my other Daoist studies.  Many years practice ahead. 

 

Some things for the above-mentioned classes came together today.. so looks like they will begin on schedule.  I'll be interested to see what the other Three teach - I am using it as an opportunity to teach my re-patterning, physical cultivation and alchemical methods to larger groups and am particularly looking forward to adding more 'kinesthetic koan' style physical games and riddles into my classes. 

[Frederik]

I certainly no connoisseur of Thai Boxing, but it is plain to me that you've really got back into the grove of this. The kicking session I saw a few weeks ago was epic.

[[DW]]

 

Thanks Fred - that session felt especially Virtuous!  ..not quite back to where I was, but there is something deeply satisfying and relaxing about returning to the Thai boxing pad work rounds again. 

 

In fact(!).  Training for Dave for the next ~3 months will consist of Thai Boxing fundamentals, Strong Partner re-patterning stretching work and much more bodybuilding style strength work with Robbie!  Skin-splitting pump ahoy!  [other practices continue as per usual]

 

I am really looking forward to this combination of physical cultivation and re-patterning! 

 

EDIT:

Tonight: Thai Boxing Fundamentals

Little Sluggish but otherwise felt good.  5 rounds with heavy punching focus.  A 'bonus' 3 minute round with sprints in it that was sufficiently brutal.  I have been watching my Coach [&D] when he demonstrates and moves around.. he has a really nice relaxed solidity with a hidden spring to it.  His guard stays up really well and particularly his kneeing technique I am going to try and pick up. 

 

Yesterday:  Re-patterning Stretching w Sir Robbie. 

Emperor Pigeon

Folded Quad w Leg press 'Kali-ma' assistance

Pancake

 

I had done some Freeing the Breath R&D on the Mother Whale earlier in the day - most excellent. 

[Craig]

no more getting fat jackie chan for dave!

[[DW]]

<Begin getting un-fat like Jackie Chan training> 

 

Last night:  250 Knees [Rear knee into Kick Shield (thanks Hammer!) without stopping] 

Crocodile Push-ups:  3 sets of 15 reps

 

 

Today: 

300 Knees [Rear Knee - shadowboxing this time]

2 sets of Reverse Crunch over a bolster (AMRAP)

Some limbering

[[DW]]

This evening:

Ring Dips [slow ~6-9 second eccentric full bodyweight, slow 3-9 seconds concentric with tippy-toe assistance]: 6, 6, 5, 3, 3, 3.

2-partner Passive Backward Bend over Mother Whale (w FB and M.) - this was truly epic.. some things were worked, other relaxed, that have never been accessed before. 

Some play with some neural plexus releases. 

 

Yesterday:

Chin-ups: 3 sets of 6 reps (w 10 second iso at end of set)

Hanging Leg Raises: 3 sets of 6 reps 

[[DW]]

Lots happening: Did my first ever Physical Alchemy photoshoot on Sunday; starting a 90 day video challenge with Emmet & Fred, etc. 

This evening:  Thai Boxing Fundamentals class (after missing last week). 

I am going to play with some Mother Whale exercises later this evening after dinner settles ala Day 3's video

 

I have been doing a fair amount of strong partner stretching of late, in class and other places.. is feeling very good.  At the photoshoot for Project A I took two of my favorite creations (The Exorcism & Emperor Pigeon) further than I have ever done before and was/am amazed at the potential of these two exercises..

[[DW]]

Wednesday:  Strong Partner Re-patterning Stretching in Class

Modified Front Splits  - not far off now(!).. Hamstrings are the limiting factor. 

PA 'Exorcism' stretch - this is easily one of the best exercises I have created.  In fact, I am feel that with this and diaphragm specific work on the Baby Whale and Mother Whale I am doing something deep on the Freeing the Breath syllabus side of my physical re-patterning research is about to happen.  The sensory awareness of the diaphragm and my restrictions in it are becoming clearer and clearer over the last few days and weeks. 

2-Partner Side Splits

 

Yesterday - 

Emmets Side Splits protocol.. brutal. 

Baby Whale - Diaphragm work.  I was able to create a very nice, clear sensations and contraction of the diaphragm and its restrictions all up through the thorax/pleura and into the lower-anterior aspects of the scalenes and dome of the lung.  It feels disgusting but I know I can re-pattern it slowly and surely with what I am doing.  Something arch-interesting is surely going to happen when this occurs, so I'll keep everyone here up to date with these most fun of my physical explorations. 

 

It is also day 4 of my fasting from Coffee.  It has been interesting.. nothing too extreme, just some minor irritation, deep jaw and face muscle dynamics shifting and slight pressure-tension changes inside the skull.  A few naps in the middle of the day a couple of times. 

 

 

[[DW]]

Well, Dave is back from his spiritual journey to the States.  Before and during this period many things book project (Project A) and other things have kept me away.. part of this is that I have a number of private forum and conversations that are exponentially more stimulating than watching history repeat itself on public forums and am tending towards devoting what small quanta of energy I have for virtual interaction to this higher forms of information exchange.  I do, however, feel compelled to come back to this log for some strange reason - so here I am again. 

Whilst in the US I stayed in a hotel and made full use of the hotel gymnasium - especially the cable machines, of which I probably have not used any in a decade. It was really fun!  Before this and not logged I have been play around a lot with a ~11kg Dumbell (press, curls, skull-crushers), my 28kg KB, the Chinning and Dip station I inherited from M's equipment upgrade, some Thai pad work and some stretching of various types (PA style, Emmet protocols, various experimentation). 

[DW]

 

[[DW]]

Monday:

Ring Dips: 5, 5, 4, 4

Emmet Side Splits

 

Today [this morning]: Physical Cultivation w Fred, Robbie, [M]. 

Front Squats: warm-up, 1 set x 8 reps @40kg, 3 sets x 9 reps @ 52.5kg [No knee tweeking or 'silty' sound!]

Barbell Press: warm-up, 1 set x 5 reps @ 30kg(?), 4 sets x 5 reps @ 37.5kg

 

Bar Dips: 4 sets x 6 reps

Chin-ups: 1 set x 6 reps, 3 sets x 3 reps @ 15kg

 

Dragon Flags: 2 sets x 5 reps (partial ROM) 

[[DW]]

Yesterday:

Did a movement-play session - created 3-4 new exercise variants; one of which was awesome for the forearm flexor and brachialus tendons. 

 

This Morning: Physical Cultivation w Fred, Robbie, [Z]. 

Front Squats: 3 sets x 9 reps @ 55kg

Barbell Press: 3 sets x 5 reps @ 40kg

Weighted Chin-ups: 3 sets x 3 reps @ 20kg

Bar Dips: 3 sets x 7 reps

Dragon Flag: 2 sets x 5 reps (partial ROM..better than last week and a 10 second iso-hold on the 5th rep both sets)

 

In other news some pieces are really starting to come together on the Physical Alchemy book/manual(!): 1 new highly auspicious diagram (possibly seen by a few humans on this board) is complete with another 3 or 4 in development stages as we speak; word cound is over 15, 000 words and a major breakthrough for the imagery has occurred.  August will be a big month for this project. 

 

[DW]

[Emmet Louis]

Ride the flaming Monkey!

[[DW]]

Yesterday:
Physical Cultivation

Circuit:  KB Swings --> Chin-ups --> Push-ups

3 cycles

KB Swings:  3 sets x 33 reps @ 28kg

Chins: 10, 8, 8 reps

Push-ups: 3 sets x 15 reps

 

PM: Re-patterning Stretching [w Robbie]

Emperor Pigeon

Partner Pancake - with back higher than normal really over-clocking the anterior tilt and spinal extension to counter-contract the adductors.  Long PA simmering style work. Yee'hah!

Seiza Spinal Rotation [Breathing Re-patterning version] - This was fucking awesome. 

Physical Alchemy Reverse [Inverted] Crossbow [New Stretch] - this one is really good (and not being released yet).  I discovered some modifiers than *really* made things interesting. 

Robbie did the new Physical Alchemy 'Mothra' nuclear strength quad stretch some of us have been using.  Actually, my wife tried this the other night and got he first real re-patterning effect post stretch.  It is potent. 

 

[[DW]]

Today: Physical Cultivation w Fred, Robbie, [M] and [W]

Front Squats: warm-up sets @ 40kg and 50kg; 3 sets x 9 reps @ 57.5kg

Chin-ups @ 20kg: 4, 3, 2

Barbell Press: warm-up sets; 3 sets x 5 reps @ 42.5kg 

Bar Dips:  3 sets x 8 reps 

Dragon Flags: 2 sets x 5 reps (last rep iso-hold 6-10 seconds)

note: subclavius, supraspinatus, AC joint giving much less 'noise' today on pressing since last week. 

[[DW]]

Last week: cold due to amount of suspicious-inauspiciousness  and lack of sleep.

Yesterday:

Chins: 3 sets of 10kg 

KB Press w 20kg: 3 sets of 6 reps each arm

Tuck Front Lever Rows:  7, 7, 5 reps. 

The de-fatination of the Corpulent Alchemist needs to proceed, post-haste! 

 

Today:  re-writing (again) the Physical Alchemy 'About article'

Check it out and let me know what you think: 

http://physicalalchemy.com.au/about/

[DW]

[zenwoof]

Love it. Much improved. Love the specific diction. Always fun reading updated 'About' pages, as I know each update is really coming from a different person; one who is furthered in the (Great) Work of connecting deeper to (or returning to) the Self. At least, that's how I see it, said in different terms. Completely aligned with everything you said, all resonated but "They are often collapsed, hunched, weak, tight, restricted, brittle and uncoordinated when they could, and should, be open, graceful, strong, coordinated, supple, agile and Aware" is the only thing I'm not sure I entirely agree on!

With that said, can't wait for the book and for the awareness to spread to more people!

[[DW]]

Today: Physical Cultivation w Robbie, Fred & [M]

Still fighting off a cold and so I decided to deload. 

Front Squats: warm up, then 2 sets x 6 reps @ 60kg

Barbell Press: warmups on 30kg and 40kg, then 2 sets x 5 reps on 42.5kg ( I think?  Was that right, Robbie?)

Weighted Chins @ 20kg: 4, 2 reps (would have had 3 but Fred said something that made me laugh)

Bar Dips: 10, 9.7 reps  (Both Robbie and Fred divurged from their Easy Strength to knock out a max effort set of dips and both got 20 reps!  Fuck!) 

Dragon Flag: 1 sets x 5 reps 

 

Zenwoof - thanks for the comment.. I may remove the offending two words..  

[Robbie C]

Press was 45kg.

And I'm glad you recorded that Fred ruined your last rep of chins!

[Frederik]

Haha! Guilty as charged. I shall be serious and sinister as the grave from now on.

The dips was not a complete max effort,  I think you made a comment to that effect. I think we were trying to see if we could get twenty reps? Which was reasonably hard, especially the last few reps sucked. Anyhow, the body weight dips will need to go up if we are to make headway in the *ahem* "arms race". 

[[DW]]

@Frederik This is true - both yourself and Robbie looked to have about 2-3 more dips in the tank, though these were likely slow-mo ones (like my .7 rep "Korean Dip").  Post that Arm-a-geddon challenge prereq's!