Physical Alchemy Laboratory 2016: Riding the Flaming Monkey

[Emmet Louis]

Was looking for a calf routine will steal the above and report back 

[[DW]]

Holy jesus - ma calves!!!   have not had DOMS this severe in the calf muscles for many years.. probably the second or third worst I have had in this muscle group.  Hobblin' Dave return'eth! 

[anteriorankle]

How long was it before you started diving into single leg hops? I really like the idea of them but don't know if I'm ready yet.

[[DW]]

20 minutes ago, anteriorankle said:

How long was it before you started diving into single leg hops? I really like the idea of them but don't know if I'm ready yet.

I just dived right in.  It is likely not the most advisable thing (though I have not foot-ankle-calf injuries) but I am fully aware of this and take responsibility for my experiments. 

[[DW]]

Today: 

Nei gong - interesting insights and releases in ze olde 'posterior-diaphragm-and-investing-fascia-of-the-kidneys plus other cools things. 

more to come..

[[DW]]

Extreme calf-DOMS seems to make for enhanced Limerick creation skillz: 

There once was a classic novel named Dune,
Mind-cursed are those who read it too soon,
Dulled of keenness to walk the edge of the knife,
They disenchant one third of their Life,
Destined to become food for the moon.

[DW]

[Kit_L]

7 hours ago, Dave said:

I just dived right in.  It is likely not the most advisable thing (though I have not foot-ankle-calf injuries) but I am fully aware of this and take responsibility for my experiments. 

Anteriorankle, not for you yet, if I can offer my advice. I worked up to a thousand—continuous—reps before I started putting in sets of five, then ten, single leg hops. They are well over three times the stress (because of the balance component, largely missing from the two-leg versions you are doing now). Take your time, and slowly get the two-leg numbers up.

[[DW]]

Today:  Physical Cultivation

Basic Hands: 10 minutes of 'Pushing' 

Chin-ups (8 sets - 4 in the AM, 4 in the PM): 10, 8, 8, 8, 8, 8, 5, 5 

[Kit_L]

That's quite some volume there, YM. Please report on DOMS, if any, and where.

[Frederik]

21 minutes ago, Kit_L said:

That's quite some volume there, YM. Please report on DOMS, if any, and where.

Is it possible to request a new feature for the forum software? If so, I would like it to have a "DOMS-ometer."

0-10. Possibly with quotes from Dave on each level. "My calves, my %&^%@! calves!" is a 9.

[Kit_L]

There must be a programmer here who can make a DOMS-O-METER for this software. Calling all programmers here!

Great idea.

[[DW]]

3 hours ago, Kit_L said:

That's quite some volume there, YM. Please report on DOMS, if any, and where.

[K] - second or third worst calf DOMS of my life, homez!  First day was moderate-severe DOMS and I thought I had escaped.. until things started to get ominous for my calves as the sun went down..  woke up on the second day with 'catastrophic DOMS' of the calves - it took me 45 seconds to walk-hobble from my bed to take a slash!!  The whole day I was 'Hobblin' Dave' - momentary forgetting of this would occur as I sat down (for coffee, or whatnot), then I would get breath-taking DOMS again the second I went to stand and be hobbling for a few hundred metres before it warmed up a little.  Third day was the same as day two, except this morning I wised-the-fuck-up and crawled to the toilet rather than attempting the dishonor of limping 2 metres.  Today (Sunday) I have moderate-severe DOMS again.   

Despite the intensity of the DOMS my ankles feel much nicer, more stable, less 'agility-deficiency'. 

 

EDIT: IF you were talking about the Chins, no - not even the slightest DOMS

[[DW]]

2 hours ago, Frederik said:

0-10. Possibly with quotes from Dave on each level. "My calves, my %&^%@! calves!" is a 9.

It will be so. 

[DW]

[Nathan]

11 minutes ago, Dave said:

take a slash

I learned a new expression - thank you!  Dictionary says it's British, but I guess it's Australian too. No biggie - we Americans can't tell the difference between the two anyway!

[Kit_L]

The 'hobble to the loo' story, then 'crawling to the loo' story had me cackling over here in Berlin (and reminded me of some of the back pain occasions in the past). On a more serious note, it was bounding up stairs (~650mm height, and a meter deep, a public amphitheater) that tore one of my calves when teaching in Charlottesville years ago, and which led to even more DOMS than you were suffering.

The point is that single leg hops, then bounds, do stress the calves immensely, and you will certainly know where they are if you overdo the first workout! And we definitely need this capacity in these muscles (any time you jump or spring, these puppies will take the whole strength of the body times about 2.5; have to factor in the rebound effect against gravity) and as I mentioned once before, spring is the first athletic capacity lost by the aging body.

Single leg hops rule! In anteriorankle's thread, I recommended adding sets of 5–10 interspersed in longer sets of two-leg hops, but I worked up three sets of 300 2-leg hops over months before I did a single single-leg one.

[Craig]

Dave has to attempt the run down the hill from Bondi junction to Bondi beach, this gave me the most epic calf DOMS ever!

[[DW]]

Today - Physical Cultivation

Warm-up: playing with some Dragon squats.. I want to get this movement. 

Front Squats:  5 reps w 40kg, 3 reps w 50kg, 3 reps w 60kg, 3 reps w 70kg, 2 reps w 80kg.

Chin-ups w 10kg: 1 set x 6 reps (should felt ok but a intuition it is not ready for too many sets/reps weighted, so stopped)

Hanging Leg Raises w 5kg: 5 sets x 5 reps (partial ROM w 5kg of ankle weights)

Seated Barbell Calf Raises w 55kg: 1 set x 108 reps 

[DW]

[Francesco]

I've found this movement (https://www.youtube.com/watch?time_continue=11&v=jKJh4NDYVdQ) to help immensely with the dragon squat, if you use it as a warm up. I just did 2 sets back to back, alternating legs, of 10 seconds contractions in the highest position (holding the leg as close as possible to the knee of the support leg, rather than in line with the torso, since that's the position you will need the leg to be in), wait a bit and do the dragon squat.

I went from not being able to lift the foot off the floor (immediately before doing it) to being able to do the movement easily. 

 

[[DW]]

1 hour ago, Francesco said:

I've found this movement (https://www.youtube.com/watch?time_continue=11&v=jKJh4NDYVdQ) to help immensely with the dragon squat, if you use it as a warm up. I just did 2 sets back to back, alternating legs, of 10 seconds contractions in the highest position (holding the leg as close as possible to the knee of the support leg, rather than in line with the torso, since that's the position you will need the leg to be in), wait a bit and do the dragon squat.

I went from not being able to lift the foot off the floor (immediately before doing it) to being able to do the movement easily. 

 

Hey! I know her.. I am friends with her on FB.  Wisely she has also written an entire article on forearm training. 

[Francesco]

And a very good article as well, thanks for mentioning, I hadn't read it; that pronation/supination with the kettlebell seems very interesting.

[Rik]

On 20/09/2016 at 1:05 PM, Dave said:

Hey! I know her.. I am friends with her on FB.  Wisely she has also written an entire article on forearm training. 

It's proving difficult to find this. Have you got a link?

I did find the http://reddit.com/r/startmoving subreddit which has a lot of interesting links, if someone has a sunday afternoon to spare.

[Nathan]

I imagine this is the link: http://www.postcompetitiveinsight.com/2016/08/examining-the-forearms.html

I've been following Chris for a while. She always posts good stuff on IG and her blog articles are great too.

[[DW]]

@161803398874989  http://www.postcompetitiveinsight.com/2016/08/examining-the-forearms.html

[zenwoof]

Chris has helped me out a lot! Can't say enough how awesome she is

[[DW]]

[Kabuki-Body]

Monday or Wednesday (??) - Re-patterning Stretching [w HM] 

Had a great stretch in class, including an epic multiple position continuous-simmer sequence for side splits that ended in an bolster supported parallel to floor trunk version with [HM] sitting on top of me.  Some other 'wringing out the human towel' stretches and stuff from my new Stretching Under Pressure syllabus that is too complicated to type out (one of which I filmed and may add later).  Very nice session all up. 

Today - Physical Cultivation

Maxwell Calf Protocol

25 - 75 - 15 - 50 for both legs. 

Alchemical calf raises - 1 set x 25 reps 

50 rear knees into that pads 

 

Surprise Midnight Middle Splits session w wifey! 

Two x 10minute and 8 minute PA style simmering stretches.  Multiple contractions, eccentric stretch work, tissue-wringing and, eh, Self-remembering-enhanced-pore-opening-cooking-of-the-part-of-human-on-stretch.  Dave's stretch-nemesis appears to be opening up as these two opened into hitherto unknown aspects of the sensory lexicon.  Interesting.  At least one new way of contracting was found.  The flood of new sensory impressions provoked a very nice warm, and 'glowing' re-patterning effect localising around the pathway of the Lesser Circulation at the front Ren Meridian. 

Very much looking forward to the incoming SSSSS redux protocol from Emmet.  The incoming outside assistance at the hour of greatest need will almost certainly form an auspicious magnetism between the Earth and my testicles. 

 

 

[DW]