Nathan's Nook

[Emmet Louis]

Might be the angle but it looks like your sumo deadlift is more like a sumo squat. I'd have a go at keeping the hips higher.

[Nathan]

Haha, yeah, I thought the same thing watching that. I'll try to get the hips up a bit next time and see how it works. Thanks!

[MattPark]

Hey Nathan!

 

With your sumo it looks like your shins aren't directly vertical so I would start with that and starting with the bar touching your shins in that position. This should load your hips more rather than your quads.

 

As for what Emmet said, the bar leaves the ground at the same time you hips rise which indicates correct starting hip position, changing your shin angle will probably change the hip position to a higher starting point and make it less squat like. Also depends on other things like limb and torso lengths and adductor mobility. 

 

Take a look at Dan Green's sumo, his starting position is low because he abducts his legs out and sinks down between them. 

https://youtu.be/OQhAqqy8lYo?t=90

 

Then if you look at Bryce Lewis his starting position is quite high compared to Dan's as he doesn't have the same level of abduction but his technique is still correct. https://youtu.be/5M7N_F5y7YY?t=485

 

The other thing I thought of is that the outside plates are 15kgs but are they the same size a 20kgs plates? If they are a standard 15kg size you are pulling from a deficit.

 

FS looks good!! Yea I would consider more dorsiflexion if you can. As I come down I'm driving my knees forward and keep them there until I have to lock them out. The more your hips are under you the more upright your torso can be which for front squats makes a big difference.

[Nathan]

Hey Matt,

 

Thanks for the great feedback. I think I'll go pull 400kg now! You're right, though... I didn't even think about the plate size. These are regular 15s. Well, I suppose - they're not Olympic plates, so they may even be a bit smaller. They're definitely not the size of 20s, though. I don't even have 20s. This is 60kg total. I'll play with the shins and hips both next time. And yeah, now that I have a better elbow position I can focus on the dorsiflexion for FS next. Thanks again!

[Nathan]

Been a while since I did any full-on HIIT, so I started today with an easy session of 5 sets of 30s:30s work to rest. Definitely erred on the cautious side, because I didn't really feel worn out at all by the end. But I suppose that's a good thing... I'm usually much more likely to jump in full throttle and hurt something

 

Threw the couch stretch in this morning at the end of my light limbering session. I had been doing the lying quad stretch at night before bed, but I feel like it was stressing my knees a bit more than I would like, so I'm going to go with this instead until my quads loosen up a bit. Also played with the head-between-the-knees trap stretch (what's this called?) last night, and I probably played with it a bit too much because my neck is a bit sore today.

 

Will do Yuri sequences later today.

[Nathan]

Light session today.

• RTO L-sits
  
• Bar Pull Ups
  
• Single Bar Dips
  
• Ring Rows
  
• Pseudo Planche Push Ups
  
• Pistol Squats
  

I'm liking the DUP programming so far. Have a feeling skill session will be tweaked a bit more, but light and heavy sessions are starting to feel about right. Never did single bar dips before, so I'm enjoying the new stimulus there. Pretty comfortable, though, so I'll probably have to switch to another exercise or figure out how to make them a bit more difficult before long. They must work the row musculature more than the ring dips were because I had to drop the ring rows down a bit to maintain satisfactory form. Never really did high rep pistols before now - progressed the weight instead. Have to say they're no fun Will probably work up to 3x15 and then move my hands behind my head.

 

Followed up with light/heavy day prehab/stretching: butcher's block, weighted dislocates, Cuban rotations, and Jefferson curls, then piked STC and ballistics for HF, adv. piri, standing pike w/feet dorsiflexed on yoga block, seated pancake, and tailor's pose.

 

Still liking the bar-behind-the-back stretch before the Cuban rotations. Hoping that it will help alleviate the feeling in the left shoulder over time, but it's also helping reinforce retraction in the meantime. Bumped the HF bounces up to 100 per side and that wore me out (in a good way). Standing pike is pretty much equivalent to a double elbow to toe at the moment - is a double head to toe (or chin) possible? Pancake feels like there's progress coming. Threw some 2.5kg plates on the knees for tailor and did 200 bounces. I feel like it needs the extra reps because there's not a lot of gravity/leverage to make the bounces as "potent" as with other movements. 200 felt about right, although I'll probably need less as I add more weight.

 

Edit: Forgot to mention that I followed up the morning's limbering with some couch stretch ballistics. This felt really nice, so I'm going to do these daily for a while and see how it goes. The quads are a big muscle and really tight, so ballistics feels really appropriate here.

[Nathan]

Yesterday I upped the pace of my job from 100% comfortable to just slightly uncomfortable, which was around just over 1 min/km quicker than before. Still felt nice and easy, but I felt it in my calves this morning! Evening was Yuri sequences, HS, and stretching session: shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, tailor, banded dorsi, and horse stance.

 

I was feeling the bridges in the lumbar area even with feet elevated really high, but I realized I was just kind of flopping them up against the wall and that if I keep the glutes tight it helps with this a lot - duh! Tailor pose is feeling much looser, which I think is a result of the combination of stretches I've been working on. Pancake also feeling better than ever before, although I haven't taken any video to verify yet. Liking the pike work with a calf focus - noticed that I'm not that far from head to toes in the seated pike position   

 

Skill session in a bit.

[Nathan]

Skill/accessory session. Started with bouncing, Yuri sequences, and handstands.

• Ab Wheel (from knees)
  
• RTO Support Holds
  
• Rings Muscle Ups
  
• Headstand Presses
  
• Tuck L to Partial Press (for compression)
  
• Pike/Straddle Compression
  
• Natural Leg Extensions
  
• Skin the Cats (tuck)
  
• Shawarma
  

Tried a regular straddle handstand press against the wall after the headstand presses and actually managed to pull one off. Always felt like the legs were just absolutely glued to the floor before, so apparently my body is learning the movement... slowly but surely. Replaced the compression lifts on a shelf with tuck L-sit to partial presses on the parallettes to work that pressing compression. Was feeling pretty good, so I'll continue with this for a bit and see how it works. STC feeling pretty solid, but wasn't a lot left in the tank for shawarmas today. Did the twisting and depression but not holds.

 

Will be out of town the next two days. Will enjoy the rest!

[LukeMM]

Pew, your pike is impressive!

But... how?

[Nathan]

Good question, Luke   It was always one of my more naturally flexible positions. The H2T challenge pushed it even further, and most of that progress has stuck around long after stopping the ballistics. Feeling the pike mostly in the calves, and what feels more like fascial restriction, or maybe neural, so working on freeing that up. I think working the pancake is also helping since it hits some lines that the pike doesn't but that still have some carryover. I'll grab a pic next time I do the seated pike with yoga blocks... I'm interested to see whether the back curvature is straightening out or not.

[Nathan]

Was out of town Wed and Thu, as mentioned. 3 hour bus ride Wed morning and Thu evening. I downloaded some of Kit's lying relaxation scripts before the trip and tried them out on the bus. Definitely not optimal, but figured it couldn't hurt! Did SBS 1 on Wed morn, and then 2 and 3 on Thu evening. Surprising how short ~30 mins can seem sometimes. Focusing on finishing up a job today, then plan on a jog and a stretching session later.

[Nathan]

Yesterday's afternoon jog turned into an evening jog, but I got the job done and I got the jog done Afterwards, dinner at the parents' place followed by Yuri sequences, HS, and a stretching session: shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, tailor, and banded dorsi. Kept the glutes tense this time and the bridges felt much better. Cut out the horse stance because it was already past midnight and someone was waiting to use the bedroom

 

This morning, some HF and couch ballistics after limbering. Heavy strength session and more ballistics to come later today.

[Nathan]

Just finished my heavy session. Started with bounces, Yuri sequences, dislocates, and HS.

 

Movements:

• RTO V-sit
• Weighted Ring Chin Ups
• RTO Dips
• Front Lever ISO Progression
• Tucked Planche Holds on Rings
• Front Squats
• Sumo Deadlifts

Because of my ring setup the weights hit a bar below me at the bottom of the movement. Either I have to stay depressed (not go to dead hang) between reps, or hit the bar, which really jars the movement. On my third set I tried just normal bar chin ups which worked a lot better. (Had a wrist issue that made supinated grip on the bar difficult a while back - no problem now.) Going to switch to bar chin ups for all sets next time.

 

FS are feeling pretty solid. Focused on pushing into some more dorsiflexion today. Keeping the elbows up pretty well, now, so I can focus more on other aspects of the movement. Want to take the weight up, but I have a feeling my wrists won't like all of the front rack adjusting I'm doing without a squat rack if I use much more than 30kg.

 

Focused on trying to get the shins more parallel and the hips higher for sumo deadlift, per Emmet's and Matt's advice. I think I was able to get things a bit higher, but I have a feeling my proportions are just going to make it look real squatty.

 

Followed heavy session with:

Prehab: weighted dislocates, Cuban rotations, and Jefferson curls. (Butcher before FS.) Moved the weight up a bit on CR and added a couple reps to dislocates and JC.

Flexibility: Piked STC followed by ballistics for HF, adv. piri, standing pike (+5kg), seated pancake, and tailor's pose (+5kg per leg). Upped the weight on the tailor ballistics. Did 100 reps and rested for a moment, but felt good so I went for another 100. Pancake is feeling nice - need to record myself to see how it's coming along. Have to figure out a better setup for the dorsiflexed pike ballistics.

[Nathan]

Did the SBS #4 lying relaxation last night before bed. Was the first one done actually lying down (other three were on the bus). Felt nice, but also quite short (17 mins. I think). I stopped the recording at the end and spent a couple more minutes lying there. It was late so before I started I thought that maybe I would fall asleep, but these sessions have not made me sleepy yet. Perhaps a sign that I am not fully relaxing yet?

 

It snowed last night and continues this morning. It snowed very briefly the other day but did not stick, so this feels like the "first snow" of the year (of the winter):

 

 

Will be making some nice hot lunch in a bit to help warm up - some quick HF and couch ballistics took care of that this morning!

[zenwoof]

Looks good out!

For yoga nidra, I would just keep on practicing, preferably while lying down. Eventually once you reach that state where consciousness and unconsciousness blends, you'll know for sure.

[Nathan]

Thanks zen, I'll keep on keeping on!

[Nathan]

Last night: Yuri sequences, dislocates, and HS, followed by another SBS lying relaxation before sleep. Recording was around 30 minutes this time, but spent a little while longer before "coming out". Enjoy the feeling at the end when the whole(ish) body feels... almost tingly? It's similar to how the arms and hands feel doing some of my Taiji prep work. Enjoyable. Light session later today.

[Nathan]

Light session:

• RTO L-sits
  
• Bar Pull Ups
  
• Single Bar Dips
  
• Ring Rows
  
• Pseudo Planche Push Ups
  
• Pistol Squats
  

At 3x12 for pistol squats with 90s between sets. The burn is real 

 

Followed up with: butcher's block, weighted dislocates, Cuban rotations, and Jefferson curls, then piked STC and ballistics for HF, adv. piri, standing pike w/dorsi, seated pancake, and tailor's pose.

 

Wish I knew what the sensation was in the CR stretch. I have a feeling it's something deep, so I dug up a bit into my armpit and found something back there that felt sensitive. Going to try to get in there later with a ball or something. Upped the tailor pose to 5kg on each knee, 200 bounces. Still feels fine.

 

I'm taking the Jefferson curls even slower than I have in the past, but even at lighter weights I feel like the weight is pulling me forward at the bottom. If I lean back, I end up pulling the bar into the platform, which doesn't seem to happen in videos I've seen of heavy JC. Any insight?

[Rik]

A vid would help with the jeffy curl conundrum.

[Nathan]

Good point, Phi. I'll grab one next time. Thanks!

[Nathan]

Another SBS lying relaxation last night. Was cold and didn't feel like getting up, so I slept in this morning. One of the many benefits of self-employment Got up and went for a jog. Different course today, which ended up being slightly shorter, but with a slightly quicker pace. Hams have felt a bit sore the past couple of days. Guessing it's from pushing the pancake, but not sure. Yuri sequences and a stretching session later this evening.

[Nathan]

Yesterday evening: Yuri sequences, HS, and a stretching session consisting of shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, tailor, and banded dorsi. Bridges are starting to feel a bit better, but will probably remain at 4x15s for a while until they are more comfortable. After that, I'll increase the time before eventually bringing the legs down a bit. Did the next SBS lying relaxation (counting breaths) before bed. I find myself completing Kit's sentences   "This is only an experience." Still enjoying the final state for a while after the recording ends before coming out and going to sleep. Skill session later today.

[Nathan]

Just finished a skill/accessory session. Started with bouncing, Yuri sequences, and handstands.

• Ab Wheel (from knees)
  
• RTO Support Holds
  
• Rings Muscle Ups
  
• Headstand Presses
  
• Tuck L to Partial Press (for compression)
  
• Pike/Straddle Compression
  
• Natural Leg Extensions
  
• Skin the Cats (tuck)
  
• Shawarma
  

Ab wheel roll outs from the knees solid so going to move up to standing roll outs next time. Will probably do a partial roll out and work down from there. Didn't do a lot of MU work because my left wrist wasn't feeling too hot. Trying to figure out what's holding me back in the HS presses. Can manage to do one against the wall if I let myself push through the neck against the wall with my head, but if I take away that leverage I don't budge. Can also do it fine if I bend my arms a bit, so obviously it's a SA/scap strength issue. Just feels so much more leverage/balance than strength, so it's confusing. I like the compression work on the parallettes. Was a bit too worn out by the end to put much effort into the shawarmas again. May try moving those toward the front next time.

[jon.valentine]

Hi Nathan,

 

I'm not sure why you're worried that you're being pulled forward in the Jefferson curl; you're holding a weight in front of you, it stands to reason that you're going to be pulled forward. Unless you're standing between two benches using a KB or DB, or standing with your feet off the edge of the box so that the bar is directly under you, you're going to be pulled forward somewhat.

 

I got a pretty good shin and calf workout from resisting that (being pulled onto my face) when I was doing them, I wouldn't worry about it.

[Nathan]

Hey Jon, thanks for the input. Yeah, that totally makes sense. I'm just trying to figure out how the body will compensate and pull back when the weight is 3 times higher since it doesn't seem like there's a lot of leverage for calves etc. to do much here. I suppose if I keep going I'll find out, though Tomorrow is another JC day so I'll grab a video to make sure it's nothing form-wise. Thanks!