Matt's Training Log

[MattPark]

Seeing how I'm back training and moving again I thought I'd start up a log!! 

 

A month ago I woke up with really bad lower back pain as well as nerve pain specifically when going into hip flexion with knee extension, essentially forward bending which is further exacerbated with neck flexion and dorsiflexion. It is isolated in a specific spot right down in the SI region on my right side. The first 2 weeks I could barely move and after about 15 minutes of being up my back would seize up and become quite painful forcing me to lay down most of the time. Coughing and sneezing were extremely painful and driving was excruciating... During this time all I could do was sit in a squat, horse stance, side splits, and pancake completely pain free as well as side bending and spinal waves. I had an xray and my lowest 2 lumbar discs have lost some space but who knows how long that's been like that, could not see any disc bulges from the xray and I haven't had time to get an MRI with all the Christmas craziness!! 

 

2 weeks until today the pain has reduced significantly though still can't go into any forward bending without turning on the pain so I just avoid that (my hamstrings are so tight now I just want to stretch them haha)  but I'm moving pretty much freely apart from that now and started weight training again the other day so I'm happy I can just move more normally and do things again. Have never had any back issues until this spontaneously appeared. Hope to be back at full function soon!

 

So onto the log:

 

Saturday:

Upon waking

Stick dislocate x15

Stick shoulder extension x15 pulses

Shoulder flexion against wall x15 pulses

Side bends x10/side

random spinal articulation for a few minutes

Calf pulses off step x100 straight leg x100 bent leg (200 total each side)

90/90 hip transitions

Craigs wrist conditioning

 

 

Sunday

Upon waking

Spinal articulations for several minutes

Calf pulses off step x100 straight leg x100 bent leg (200 total each side)

Hip mobility flow (deep lunge>pu bu>cossack>pigeon>pancake then reverse to other side)

 

Afternoon first lifting session in 4 weeks. I'm following Smolov Jnr for bench press so no squats or deadlifts 4 days a week benching for 3 weeks, deload and test new max in the 4th week. By the end I'll hopefully be able to start squatting and deadlifting again. Will bring my upper body up to par with my lower body hopefully as well haha. Max inputted as 90kgs for bench press.

 

Day 1

Bench 20 2x5 40x5 62.5 x6,6,6,5,4,4 31/36 reps 

Chest Supported Row 25kg DBs 6x6 (light) 

Rest Pause

EZ Bar Curl 25kgs 8+2+2+1+1+1

Skullcrusher 20kgsx15 25kgsx8

Lateral Raise 10kgs 8+2+2+1+1+1

 

Game of volleyball in the backyard after I got home with the family. Was lots of fun!

 

Monday, the doms was real.

Upon waking

Spinal articulations for several minutes

Calf pulses off step x100 straight leg x100 bent leg (200 total each side)

 

Day 2

Bench 20 2x5 40x5 60x2 67.5 5,5,5,4,4,3,3 29/35 reps 

Chest Supported Row 35kgs DBs 7x5 (heavy)

Rest Pause 

EZ Bar Curl 30kgs 5+1+1+1

Skullcrusher 30kgs 8+2+1

Lateral Raise 12.5kgs 8+2+2+2+1

 

Mobility

Side Split 5x30s

Standing Abduction Raises 1x10+10s/side

4 Step Horse Stance 90s (got really deep)

Overhead Straight Leg Lunge 10kgs 1x10/side

Elevated Pigeon 1x30s/side

 

Today, the doms is even more real

Upon waking

Spinal articulations for several minutes

Calf pulses off step x100 straight leg x100 bent leg (200 total each side) + 30s contraction with 30s relaxation after the 100th pulse

Hip mobility flow (deep lunge>pu bu>cossack>pigeon>pancake then reverse to other side)

 

This afternoon 

Passive hanging 3 minutes

Craigs wrist conditioning, really enjoying this have been doing it daily up until the other day need to remember to do it. I have a very novice level of wrist conditioning currently but it's improving fast!!

 

 

 

 

[Emmet Louis]

Dude for your back try passive hanging but with your toes lightly on the ground. When we have the legs off the ground a lot of musculature around the lower back, abs and hips turn on to support them. By keeping the toes on the ground you can really let go and sink into the movement and decompress the lower back.

[MattPark]

Today, whole back was so tight and junky today, getting clunks in my t-spine all day.

 

Upon Waking

Standing wall rotations into arch, so many clunks and pops in my upper body. Have lost basically all my back bending mobility.

Passive hanging via Emmet's recommendation. Awesome decompression in lumbar spine. Lots of tightness in my right obliques and around that region in my back on both sides but couldn't get a release. Grip was failing me did 3x30s

Calf pulses off step x100 straight leg x100 bent leg (200 total each side) +30s-30s C-R after each set of 100 pulses.

Squatting for 10 minutes. Heels slightly elevated. Did 50 knee pushes with hands and elbows plus 20 thoracic rotations each way. Can easily sit atg just need 1-2 inches more dorsiflexion. Keenly awaiting the release of the pre exhaustion stretching!

Low bridge slides x20

 

Day 3 Training

Bench 20 2x5 40x5 60x3 72.5 4,4,4,3,4,4,4,3+1

Chest Supported Rows 37.5kgs 8x4

Rest Pause

EZ Bar Curl 25kgs 8+2+2+1+1+1

Skullcrusher 30kgs 8+2+1

Lateral Raise 12.5kgs 8+2+2+2+1

 

Mobility

German Hang 3x30s (feet support)

Side Split 5x45s

Pancake C/R 15s/15s x4 + 1x 30s/30s x1

Advanced Piriformis C/R 15s/15s x4 + 30s/30s x1

 

Felt so loose after mobility, though I have rediscovered that my TFL's still remain next level tight after sitting in the Burmese position today and doing some bridge work this morning, despite all my efforts to fix that and have been for several months.

Any hip extension I can feel the little buggers screaming specifically wall quad/HF stretch. Poses such as tailors, half lotus and Burmese position are the craziest, knees are cocked up so damn high from the tightness and my legs start shaking fighting against the tension but even after 10+ minutes they wont release. Wonder if related to back pain.

[MattPark]

Last night

Wrist conditioning, can't lock out my elbows on any of the wrist extensor exercises but the push ups are getting easier.

 

This morning

Calf pulses off step x100 straight leg x100 bent leg (200 total each side)

 

Day 4

Bench Press 20 2x5 40x5 60x3 75 3,3,3,3,3,3,2,1 21/30 reps from as breaking down too much at set 7, set 8 was straining pecs so I stopped. Probably shouldn't have done German hangs yesterday.

Chest Supported Row 40kg 10x3

Rest Pause

EZ Bar Curl 27.5kgs 8+2+2+1

Skullcrusher 30kgs 8+2+2

Lateral Raise 15kgs 8+2+2+2+1

 

Will do wrist conditioning before bed.

 

Happy new year in 4 hours everyone!!

[MattPark]

Jan 1st lazy day didn't do anything at all!

 

Today

Mobility

Standing Straight Leg Calf C/R 30s/30s x5

Standing Bent Leg Calf w/ band C/R 30s/10s x5

Calves were on fire by the end, massive stretch sensations, something felt like it was prying apart around the medial knee on the straight leg stretches.

90/90 Hip Transitions x20

Side Splits 5x45s adductos and abductors were on fire.

4 Step Horse Stance 2 mins was awful today way above 90 degrees the whole time and I was folded forward a tonne.

Pancake C/R 15s/15s x4 30s/30s x1

 

Wrist Conditioning after mobility.

[Kit_L]

Matt, for your back, in addition to Emmet's excellent suggestion (to which I would add try a v. small tail tuck at the same time), make sure you focus on piriformis and the HFs; while the pain may be experienced as emanating from the SIJ, it will be one of those muscles likely in spasm that is pulling on this joint. And it's not absolute flexibility that I have found to be important here, it's relative flexibility in your body, and these two muscles need to be symmetrical, too. 

[MattPark]

Today

 

Straight leg calf pulses x100/side

 

Mobility

Passive Hang 2x1min massive tight spot in lower back on right side, couldn't get it to release grip is limiting my hang time.

Butchers Block/Stick Dislocate 1.25kgs 4x30s/4x5

Bar Lat Stretch 2x1min/side

Advanced Piriformis C/R 15s/15s x4 30s/30s x1 Was very relaxing

Wall Quad/HF C/R Round 1 15s/15s x4/side Round 2 10s/10s x3/side

Floor Back Bend 3 minutes lower back muscles were completely relaxed which is a first.

 

On wall quad/HF, this is the hardest stretch for me ever. Today holy moly, as soon as I got into position my rear leg started shaking (are still a shaky after hours) and within half a minute my HFs were on fire. I have to use a chair in front of me for support and I was putting a lot of weight into it to keep my torso up. I felt like spewing and was trying hard to control my breathing. By the end I was sweating and exhausted. I could only imagine what the partner version would be like. Will have to keep working on this consistently.

 

@Kit Thanks for the tips. Is the tail tuck to prevent lumbar extension? My piriformis and HFs are the tightest for me and I believe this to be the cause of my poor IR. In advanced piriformis I can get my chest to my calf but getting anywhere near my foot is a long way off and I think the above describes my HFs. Now that you bring this up it's probably worth mentioning now I think of it that when I had x-rays my pelvis was twisted and tilted and my spine was slightly curved. I could actually notice the difference in height of my legs when walking. I don't think it's as bad now but it still feels off. The night before the pain appeared my abductors were cramping up heaps after mobility even tough I stretched them so it could all be linked.

[MattPark]

Training was alright today I must say.

 

Upon waking, abductors were mega tight today, back was stiff and sore, was just tight overall.

Cat/Camel really slow trying to articulate each vertebrae

Side bending

Solo HF stretch limbering

Low bridge hold (really hits the TFLs)

90/90 hip transitions (can really feel TFL on the internal rotating leg in pain)

Shoulder flexion w/ thoracic extension against wall

Shoulder extension with stick x15

Stick dislocate x5

 

This evening

4/1/15

Bench 20 2x5 40x5 60x2 65 6,6,6,6,4,4 32/36 reps

Rows 32.5kgs 6x6

Rest Pause

EZ Bar Curl 27.5kgd 8+2+2+2+1, 2+1+1

Skullcrusher 10+2+2 , 3+2+1

Lateral Raise 10kgs x15 15kgs 10+2+2+1

 

Mobility

Side Splits 5x45s (quite deep)

Pancake C/R 45s/15s x3, 45s/15s x2 (wider)

 

I looked ahead to see where my splits progression will be by my birthday at the end of July and I'll be holding for 5 sets of 3 minutes with 12.5kgs added. That sounds sickening to say the least haha. Will apply to front split when I can go into straight leg hip flexion without pain.

 

Here was today's SS (I have no idea how to embed)

https://www.instagram.com/p/BAHMKANAjQT/

 

Going to start implementing the daily 5 again, see if I can make some improvements with my back and loosen things up again.

 

[MattPark]

5th of Jan I didn't do anything except general limbering throughout the day as I do everyday and the daily 5 + a HF stretch.

Attempted to do some passive hanging but the callouses on my hands are so big and painful and my grip was failing me I only got around 30s and that was it!! The same hanging experience happened today as well haha.

 

Today the 6th.

90/90 hip transitions, these are so hard for me that's why I work on them daily. I see so many people on instagram doing them so well and I said to myself I must have it also haha.

Cat/Camels

Downward Dog, insane neural stretch I can't do it fully again yet. Used to get no stretch at all from it besides calves after all that H2T work!! For me personally I find this position the best for limbering my calves to my full rom for the day.

 

Onto training

6/1/16

Bench Press 20 2x5 40x5 60x3 70 5,5,5,5,5,3,4 32/35 reps, have a video on my instagram of a set https://www.instagram.com/p/BAMQJmJgjfm/

Chest Support Row 35kgs 7x5

Rest Pause

EZ Bar Curl 27.5kgs 8+2+1+1

Skullcrusher 30kgs 10+1

Lateral Raise 15kgs 10+2+2+1 12.5kgs x15

 

Mobility

Side Splits 5x45s

Pancake C/R 15s/15s x4 30s/30s x1

Butterfly Lifts 15kgs 3x10+20s

 

Feeling more confident with my back in the gym, I did 3 squats with the bar, yes 3!! Though I couldn't hit depth because I haven't been bringing my weightlifting shoes but my back was fine. Also have been playing around with full speed hang cleans and some strict overhead press with the bar and it feels fine. They are putting in 2 full sized lifting platforms with bumper plates at my gym!! Oly lifting will be happening.

 

Daily 6 will be later.

Notes on this, back feels great after, I take 30 odd minutes to run through it all. My right piriformis is hella tight and way tighter than the left. Tighter than its ever been. Is probably why I have like no IR on my right side. HF especially psoas are tight which is no surprise but the right side is also tighter than the left. Seeing a trend here.

 

More notes. Did some slow side kicks as high as I could after side splits, abductors were so tight and crampy it was hard but I noticed on my right side when I hit the full extension of the kick it gets all jammed up in the hip and it turns on the nerve pain in my back slightly so I think it's all connected with how bloody tight everything has become!!

 

[MattPark]

7/1/15

Just limbering throughout the day

 

Mobility 

Loaded Shoulder Flexion w/ Thoracic Extension 2.5kg plate each hand 3x30s

Butchers Block 3x30s

Loaded Stick Shoulder Extension Raises 1.25kgs 3x15

Loaded Stick Dislocate 1.25kgs 3x5

Foot Elevated Bridge 3x20s

 

90/90 hip transitions

Daily 6

 

I also wrote up my training goals for the year. Looks like there is going to be a lot of work to do this year!!

 

Compete in a powerlifting meet. I have my eyes set on a meet in June down in Sydney.

 

Strength 

180kgs Back Squat 

150kg Front Squat

115kg Bench Press

BW Push Press

200kg Deadlift 

Pull Ups w/ 50% BW added

 

This will be 20-30kg increases in each lift to hit those numbers, though Push Press is only 10-15kgs off my current BW. Will be testing bench on the 20th. I'd like to put one arm chin on there but I don't know if I could train for that with everything else.

 

 

Athleticism 

Incorporate sprint and plyometrics training 2x weekly.

30" Vertical Leap, currently about 20" 

 

Skills

Start training kicks and striking again. I stopped last year because I hate when my technique isn't great and anything besides front/back/axe kicks I lack the abduction and internal rotation to execute the kick with proper technique above 90 degrees, my body compensates for it's restrictions by leaning way too far back and turning away which annoyed me to no end so I stopped.

Learn the Snatch and C&J. My clean is reasonable technique wise but have never attempted a jerk or snatch before.

 

Mobility

Side and Front Splits

Flat Pancake

Head to Toe 

Decent Back Bridge

Decent German Hang

1.5" of Dorsiflexion, it's not a big ask, I may actually want this more than SS. I want my squat to be awesome!!

 

[Nathan]

>I'd like to put one arm chin on there but I don't know if I could train for that with everything else.

 

I think Steven Low (Overcoming Gravity) recommends a +70% BW chin up as a prerequisite for one-arm chin training, so you could just up your goal there to build a lot of the strength needed. Then when you have more time you can work on the technique.

 

20" to 30" is quite the jump!

[Kit_L]

Matt, the twisting is most likely caused by psoas in spasm on one side; this has happened to me severely when I was in Japan (and lasted 6 months...). From the front or the back, the external appearance was no waist on one side, and double the usual amount on the other. 

 

This is just one of the reasons I prioritise the HFs in all stretching work. If you have not done any work with Cherie or Dave, consider it. And yes: the small tail tuck is to stop the extension that tight HFs cause in any hanging lower back stretch-out; not because there is any danger, but because hyperextension in the lumbar spine when there is spasming in the area will feel very uncomfortable and that means you will not be able to relax.

[MattPark]

@Nathan +70% BW chin up would be a worthy feat. That would be +60kgs for me!!

I haven't done much plyo training only for the last 6 or so weeks in my last training cycle, I was doing depth jumps and shock jumps to enhance my reactive power which is non existent haha. That 20" is pure strength power from squats and deadlifts so I figured if I enhance my reactive power over a year I should be able to make substantial progress! 

 

@Kit I will have to get down to Sydney sometime! Is there any particular approach to stretching the HF to correct this? Currently I'm hitting the wall quad/HF with contract relax 2x a week (probably would be worth finding someone to do the partner variation with) and now just doing a basic lunge stretch for 2-3 minutes a side 2x on the right side daily.

[Nathan]

Great - your goal can be to do a chin up with me hanging on And now I have an itch to go find out what my vertical is...

[MattPark]

Today

Cat/Camel x10 really slow trying to articulate each vertebra

Wall rotations into arch x10

 

Training

I thought I'd post my warm up for bench so I don't look like one of those people that comes into the gym and just puts their working weight on the bar and starts haha.

 

All with a red power band

Pull aparts x10

Dislocates x10

Face Pulls x10

Straight arm pull down x10

Curl x10

Triceps extension x10

 

90/90 hip transitions x10

Glute bridge 30s

Standing hip rotations x5/side

 

This gets everything activated and warm. CNS was putting out a lot of power today.

 

Bench Press 20 2x5 40x5 60x3 75 4,4,4,4,4,3,3,4 

Chest Supported Row 37.5kgs 8x4 I did these for speed with 45s rest and it was easy.

Rest Pause 

EZ Bar Curl 27.5kgs 8+2+2

Skull Crusher 30 kgs 12+2+1

Lateral Raise 12.5kgs x15 at a loss for what to do here 15kgs I can hit 15 pretty easy without rest pause but 17.5kgs is like all traps and supraspinatus haha

Ab Wheel f/knees 3x5 thought I should start doing some type of trunk training considering I have barely done any the past few months and I used to do it every session.

 

Will be doing wrist conditioning, wall quad/HF, advanced piriformis followed by daily 6 after I post this.

[MattPark]

Today, I was exhausted from yesterday my upper body and my legs haha. Last night I did wall quad/HF for 2 rounds of C/R 10s/10s un timed just until I couldn't go any further into the stretch, was sweating so much by the end of this. Hips were super opened up it felt great after that advanced piriformis I did C/R 10s/10s for 2.5mins then relaxed into the last 30s. I got deeper than I ever have I could literally almost smell my foot haha. I was taking my hands of the ground for the contractions and just supporting my own weight and this had a really good effect. Again was sweating but felt very relaxed. This transferred into today my hips were quite open all day but also extremely fatigued along with the rest of my legs.

 

Training was difficult to say the least haha. Just didn't have the power I did yesterday. My last 5 sets of bench were pretty grindy but it moved smoothly.

 

9/1/16

Bench 20 2x5 40x5 60x3 70x1 77.5kgs 3,3,3,2,1,2,2,2,2,2 22/30 reps, it was hard but form didn't breakdown and I hit 10 sets so I'm happy. My external rotators were fatigued after each set which is a first.

Chest Supported Row 42.5kgs 10x3

Rest Pause

EZ Bar Curl 27.5kgs 10+2+1+1

Skullcrusher 30kgs 11+2+1

Lateral Raise 15kgs x15 12.5kgs x15 external rotators were screaming in pain. It feels like teres minor is mega tight.

Ab Wheel f/knee 2x5, abs are so sore from yesterday haha was painful.

 

Mobility

Side Split 5x45s was so hard today but managed to get up out of the split using only my adductors which is a first.

 

Pancake C/R 10s/10s x6 30s/30s x1 getting quite deep for me now, by the end I can rest my entire forearm and elbows on the ground out in front of me.

 

Butterfly Lifts 15kg DBs 3x15+20s, got knees within an inch from the floor with heels into groin, would do an active hold for 10-20s after each set pulling myself forward, really increases the stretch right near the groin.

 

German Hang 3x30s felt pretty comfortable can hang with my feet taking a bit off the weight arms shoulder width with a pronated grip. My shoulder extension actually went passed 90 degrees for the first time ever. Am going to take these slow probably 1-2 a week for now just for the sake of avoiding an overuse injury in the elbow. There is no pain afterwards but you can feel the stress that is being put across the joint.

[MattPark]

Sunday

Can't even remember what I did. I did a bunch of random limbering and such throughout the day plus the daily 6 before bed and some ballistic internal rotation in an attempt to release my extremely tight external rotators to no avail. I also did some foot assisted one arm hangs which really stretched out my lats.

 

Today

Woke up with SIJ pain on my left side today which has been very uncomfortable. I did the daily 6 plus some cat/camels straight away but it didn't go away. There is a mega tight spot in my right QL area which has been there since the start but is very tight today.

 

Training 11/1/16

 

Bench 20 2x5 40x5 60x2 67.5 6x6 was so easy did the first 2 and a half sets paused then the remainder just the final rep paused. Also did all the sets in one to two breaths.

Chest Supported Row 35kgs 6x6

Rest Pause 

EZ Bar Curl 27.5kgs 11+1+1

Skullcrusher 30kgs 10+1+1

Lateral Raise 12.5kgs x20

 

Mobility 

Side Split 5x45s last session of 45s holds onto 1 min now.

Pancake C/R 10s/10s x6 30s/30s x1

Butterfly Lifts 15kg DBs 3x15+20s + 36 pulses forward bend

Double Pigeon Pose 15kgs on knee until leg stopped shaking like crazy

Wall quad/HF C/R 10s/10s x9 was all rectus femoris couldn't get to psoas

 

Tried a seated forward bend plantar flexed could get reasonably far all the tension was neural. First time doing a forward bend in 6 weeks.

 

Will do wrist conditioning and daily 6 before bed.

[MattPark]

Last night I did daily 6 with C/R over 2 minutes, changed the lunge stretch to a bent leg front split and I discovered the holy hip flexor stretch that it entails so I will be keeping that in for sure. After the bent leg front split I somehow had my full dorsiflexion range which is odd. I then did some passive hanging for 1 min, 40s, 40s was all my grip gave me.

 

Tuesday morning, SIJ pain was reduced quite a bit but still present. this is separate to the nerve type pain I already have. I did some downward/upward dog flows plus playing around in the poses followed by 90/90 hip transitions with strong contractions in end ranges which made my hips quite mobile I must say, and some passive hanging. I then used a band to go through every possible rom my shoulder is capable of and open them up using pulsing type movements. Felt really good after.

 

Tonight will be wrist conditioning, some more passive hanging, and daily 6.

 

I'm having a lot of trouble sleeping lately, usually falling asleep after 5am just can't shut my mind of and relax. It's the worst.

[jon.valentine]

Hey Matt!

 

I just started using some of Kit's lying relaxation recordings (you can find them in the 5 R's section) and it sounds like they could be really useful for you too. I did the 'fast' relaxation recording last night before I went to bed and pretty much dropped off as soon as I hit the pillow despite it being godawful hot. 

[MattPark]

Hey Jon! 

 

Thanks, I'll definitely do that tonight then! Was the same again last night, I slept through my alarm this morning and woke up 20 minutes before an appointment which I then had to run 2kms to get to in the blazing heat haha so hopefully it will help.

 

It is awfully hot isn't it, we are sitting at 40 degrees the next few days with minimums of 20-23 degrees overnight!! Had a nice windy thunderstorm last night but no rain unfortunately.

 

Last night I did some slow side and back kicks, can only go at hip height but for side kicks especially you can really feel it fighting the lack of internal rotation as you extend your leg, after 10 or so my hips where significantly more opened. Also as a part of my daily 6 I did the sleeper stretch for 3 min a side 2x on right side with contractions to try and release these pesky rotators that are so painfully tight followed my neck stretches.

 

Today so far more upward/downard dogs, 90/90 hip, passive hanging and general limbering. Training to come later.

[Nathan]

Hey Matt,

 

I used to think I had some serious insomnia-type problems because I've always had lots of trouble falling asleep (but not sleeping forever once I do). I always had some crazy sleeping schedules growing up (and still do sometimes), staying up super late or for days at a time... not because of the sleeping problems, but because I was keeping a crazy schedule. Anyways, a few years ago I played with going to sleep around sundown and getting up with the sun. After a little while of this, I found that all of my sleeping problems seemed to magically be cured

 

That said, this isn't practical for everyone (I haven't kept up with it either). But there is one other thing that I feel like has been great for me lately. I generally try to avoid lots of supplements, but I do like to test the ones that I head a lot of good stuff about. Adaptogens - specifically rhodiola rosea and ashwagandha - are two that kept coming up over and over, so I figured I would give them a try. They're supposed to really help with stress. Personally, I live a near-zero stress lifestyle, but they have other benefits too. The RR did nothing for me even after taking it for a couple months and playing with dosages, etc. I got some of the ashwagandha next, and I feel like it's made a pretty big difference in how quickly I fall asleep and I also seem to wake up less during the night. I take 300mg in the morning and 300mg at night. I'm sure results will vary wildly depending on the individual, but it's something you could try if you're interested.

[MattPark]

Hey Nathan!

 

Thanks for your input! I did a bit of research on ashwagandha and the general consensus is that it works quite effectively so I will probably look into that if things persist.

 

This afternoon training

 

13/1/16

Bench 20 2x5 40x5 60x3 72.5 7x5, first set my triceps were on fire and I thought it was going to be tough today but it turned out to be relatively easy

Chest Supported Row 37.5kgs 7x5

Rest Pause 

EZ Bar Curl 27.5kgs 10+1, 6

Skullcrusher 30kgs 14+1

Lateral Raise 12.5kg x25

 

External rotators skitzed out during rows and are so tight and in a lot of pain. What can I do for this? Forearms/elbows became a bit niggly and tight after rows, did do wrist conditioning last night so that could be why. 

 

Only 2 more sessions left on this program before slight deload and a max out.

 

Mobility 

Straight Leg Calf Stretch Against Wall C/R 10s/10s x6

Side Split 5x1min 

Pancake C/R 30s/10s x1 10s/10s x7

Advanced Piriformis C/R 30s/10s x1 10s/10s x7

 

Was getting some really good relaxations after the contractions today. Will do daily 6 later plus neck stretches as traps have become really tight again. 

[Nathan]

Be careful, though. I saw this study recently, which explains why I accidentally became a pro-level bodybuilder recently.

 

I started Yuri's band sequence for the shoulders recently, and you can get into some good places back there wiggling around with the band. I think I might need to hit up some trap/neck stretches later too. I've been focusing on not letting tension seep into my neck during movements, but it's still a problem area for me.

[MattPark]

@Nathan I'm sold based on that alone haha.

 

Last night I did the quick lying meditation by Kit that Jon recommended on my bed and I didn't get through it haha I was asleep within maybe 7 minutes and was woken up abruptly when it rolled over to the next meditation on my phone and I hear a very loud "The practice begins" to which I took out my headphones rolled over and went to sleep straight away. I was quite relaxed to say the least.

 

I did Yuri's band sequence today and my scapular and shoulders feel so free and fluid now, will continue to do this daily. For whatever reason yesterday and mostly today my tibialis anterior has crazy doms. It's so sore!!

 

Before that upon waking I did:

Cat/camels

Spinal waves

Downward/Upward dog flow

 

Then I have started ballistic stretching again, I've forgotten the amazing limbering it gives, mobile all day. I like how one set of 108 pulses gets me further than if I did C/R until I cant go any further and only takes like 1 minute. Will had in H2T when I can do it again. I have been doing some forwards folds every day. I can get my palms flat on the ground easily but the neural tension is pretty high.

 

Just a few movements for one set each:

Pancake middle and over each leg x108 each 

Advanced piriformis x108/side

Bent leg front split x108/side

 

1 min passive hang

Yuri's band sequence

 

Tonight will be some 90/90 hip, daily 6 plus neck stretches and more hanging.

[jon.valentine]

Haha! Lying meditation FTW! That's awesome dude. I think we're of a similar body type in that we both use a lot of tension when we train but it's hard to switch it off, so the relaxation stuff is gold.

 

My shoulders always feel pretty good when I do scapular circles in various planes, hands and knees, seated,  standing, etc. Lots of clicks and grindy noises but they feel great after.