Cam's Log

[Cam Ogle]

16/11/18

 

Skipping, dynamic stretches, shoulder dislocations

Dips- bw x 5, 5, 5

Chins- bw x 5, 5, 5

 

DB pullover- 8kg x 10, 10

 

Split Squat- 20kg x 8, 8

 

Seated GM- 15kg x 8, 8

 

Two handed hang- 30s x 2

 

19/11/18

 

Skipping, dynamic stretches, shoulder dislocations

Chins- bw x 8, 5, 5

Dips- bw x 8, 6, 6

 

Ring Push Ups- bw x 8, 8

Inverted Row- bw x 8, 8

 

Cuban rotation- dowel x 10 x 3

Tuck l-sit- 10s x 3

 

20/11/18

Kit's foot routine followed by HF and pancake stretching for about 30 mins. Just slowly working through to areas of tightness. Noticed that in the pancake my inner thigh (dare I say gracilis) is tight AF. I managed to loosen the middle to upper (groin end) part but down near the knee was incredibly tight. Just unbelievable. I need to work the quads and HF more though. Am going to arrange a bolster of some kind so I can rest in the long lunge for the hip flexors. It just seems so damn beneficial. 

[Cam Ogle]

21/11/18

Quick leg session at home

Peterson step up- 3 x 10 @ bw 

Front foot elevated split squat- 3 x 8 @ 16kg 

Single Leg DL- 3 x 8 @ 16kg

J Curl- 2 x 8 @ 6kg

 

Followed up with a social netball game. I think this is single-handedly the most frustrating game ever played. 

[Cam Ogle]

Quick update- Have been training every day/second day. No real plan and just getting in a session when I can. I call it pottering and that's going to be the theme for December. I have taken all training responsibility off myself for the time being and it feels good. 

On a really positive note I had a great stretching session with the kids on Monday night. Worked some front and side splits and we ended up doing some push ups and handstand stuff which was great but then my son put me to shame by doing 5 push ups on the back of his wrists with absolutely zero effort. I know he's a third of my weight but still haha. It seems to have triggered him and he's doing stretches, handstands and push ups day and night. 

[Cam Ogle]

Merry Christmas everyone!

I've been training the last week or so with more intent and focus then before. Feels good to be back on some structure.

20/12/18- Jefferson Curl, Split Squat, Tibialis Raise 
21/12/18- Ring Dips, Ring BW Rows, Push/Pull Sled, Stretch
24/12/18- Calf Stretch, J Curl/L-Sit, Backward walks on treadmill, Reverse Step Ups, Nordics/Couch Stretch
25/12/18- Cross Bench Pullover/Trap 3 Raise/Scott Curl/Ext Rotation
26/12/18- 60 mins stretch
27/12/18- Split Squat, Seated GM/Tibialis Raise, Sprinters Low Cable Pull Ins
28/12/18- DB Shoulder Press, Chins, Sled Push/Pull

So far so good. Training Monday-Friday and may add in a slow run and some additional stretching on the weekends. 

[Cam Ogle]

31/12/18- Happy new years everyone!

Deadmill (backwards walking on treadmill- killer warm up for the knees)
20s on/20s off for 5 mins

Reverse Step Up- bw x 10, 5 x 10, 10 x 10, 16 x 10, 20 x 10, 25 x 10
Tibialis Raise- bw x 10 x 6

Sissy Squat- 5 mins total
mainly used reps of 3

Seated DB Shoulder Press- 12.5kg DBs x 10 x 5
Ring Row- bw x 10 x 6

Doneski

[Cam Ogle]

01/01/19

Plantar Fascia Stretch- 2.5mins
Calves- 5 mins
Standing Pike- 2.5 mins

J Curl- sets of 5- 10, 12, 20, 25, 27.5
L-Sit- 14s, 15s, 17s, 13s, 14s
done on parallettes- legs starting straight and trending downwards to 45 degrees

Cross bench DB pullover- 5kg x 10, 6kg x 10
Trap 3 raise- 2.5kg x 10, 3.75 x 10

02/01/19

Split Squat- sets of 5- bw, 8, 12, 16, 20, 25, 32, 35, 40, 40
Calf Raises- sets of 5- bw, 12, 20, 24, 24, 24, 24, 24, 24, 24
Right calf is much stronger than left. May be due to left ankle injury from last year

2.5m pigeon stretch each side

Single Leg back ext- sets of 5- bw, 5, 8, 10, 10
DB Ext rotation- sets of 10- 5kg

03/01/19

5 mins pancake

Legs extended GM- sets of 10- bar, 25, 30, 35, 40
Sprinters low cable pull in- sets of 15- 9, 14, 19, 23, someone walked off with the cable attachment before my last set

Couch stretch 2.5 mins a side

Ring Dips- bw x 3, 3, 3
Chins- bw x 4, 4, 4

+14kg assisted dips and chins- 6, 6, 6 each

04/01/19

Bottom 1/4 squats- bw x 20, 20, 20 (1st set unbroken, 2nd set 10/10, 3rd set 3 breaks)

BB Squats- 10s ecc, 3s pause- singles only- bar, 30, 40, 50, 55, 60, 65, 70

Was meant to finish off with Nordics and QL raises but knees felt pretty unstable after those bottom 1/4 squats. Seriously they were brutal. 

[Cam Ogle]

On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either. 

[Cam Ogle]

07/01/19

60s on 60s off deadmill (backwards walking on turned off treadmill) x 5

6" box reverse step up - heel down entire time
Bw x 20, 22.5 x 20, 30 x 20, 35 x 20, 40 x 20

Tibialis raise in oly shoes 
Bw x 15 x 5

[Cam Ogle]

Two days out with a stomach bug. Have J curls and l-sits on the cards for today. Here's hoping this goes well haha

[Cam Ogle]

Didn't train yesterday. Did an hour of stretching instead which felt pretty good. 

Also did some flossing/compression of the ankles. Sprained my left ankle mid last year. It's been permanently swollen since. Figured it's probably time to get that sorted. Have bought new runners and basketball shoes in the last month so I won't be jumping in 5 year old shoes so that takes care of one problem but the flossing made a significant immediate impact. Will keep on it and see how it goes over the next week. Plan to add in flossing the knees every few days too to see if that has an impact as well. 

[Cam Ogle]

11/01/19

1A)Deadmill-
20s sprint/40s backwards pedal
1B) Bottom 1/4 squat- sets of 20
bw, +6, +10, +15, +20

2)Nordic - lots of negatives and half reps here
3 x 10 @ bw

Doneski. 

[Nathan]

5 hours ago, Cam Ogle said:

Doneski. 

I was thinking... Polish? Some type of donut? Oh, wait...

[Cam Ogle]

14/01/19

Circuit- 

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch
 

[Cam Ogle]

16 hours ago, Nathan said:

I was thinking... Polish? Some type of donut? Oh, wait...

Hahahaha. I'm not sure if you're familiar with the 12th man but this is the inspiration.

NSFW language

 

[Cam Ogle]

15/01/19

Seated good morning- sets of 5- +20, +25, +30, +35, +40
Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5

Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6
Ring Dips- bw x 4, 4, 4, 1, 2

Incline Bench (fat gripz)- 50 x 5, 5, 5
Banded Pull Apart- red band x 10, 10, 10

16/01/19

Circuit

Deadmill- 30s sprint x 5
Split Squat- sets of 5- bw, +12, +20, +32, +45 -PR- half bodyweight
Calf Raise- sets of 5- bw, +6, +10, +16, +20

Stretch.

[Cam Ogle]

Haven't logged for a while.  Have still been training five to six days a week. I am following the Athletic Truth Group (https://www.instagram.com/athletic_truth_group/) program and have been since before Christmas. So far so good. You could almost term it as a cross between a Joe Defranco approach and an ST/Emmet Louis style approach. Lots of focus on strength through a full range of motion and developing the body's ability to absorb force on a continual basis. The training is a lot of what I've been looking for over the last few years and super happy I've found it. 

Not going to backdate the log since it's been about a month. Will start logging the workouts from here though. 

[Cam Ogle]

Didn't get to the gym yesterday but trained hapkido last night. Good class. On an exciting front we have struck an agreement with my kid's gymnastics club to use one of their rooms for our permanent base. Not only great as it's a permanent home but also great as we will have some shared use of their equipment. Foam pit anyone haha. 

[Cam Ogle]

Missed the last three workouts of last week. Not great but I still played netball and did Hapkido so it wasn't like I sat on my ass doing nothing. 

Played ball yesterday. 62-7. Our way lol. It was a train wreck of a game. The other team had two brothers who took at least 20 3's between then with most being from the "NBA" 3 point line. Half of them were step backs too. They hit 1 between them. In the end we didn't even bother defending them they were that far out. I felt sorry for their team mates. Especially one guy who was my height and had decent skills but just never got the ball. I also felt sorry for another of their players who ran into me as I made a cut. My shoulder made contact with his jaw and I felt it snap like I threw a nasty hook. Poor guy was probably 20-30kgs lighter than me too. He was ok and we had a good chat after the game. I had a couple of pre game dunks but no real opportunities in game. Aside from the alley that my teammate threw me with a couple of minutes left. Legit no legs that late in the game. 

18/02/19

5am training

Reverse sled drag- 60m x 5
Peterson Step Up- bar x 15, 25 x 15, 30 x 15, 35 x 15, 40 x 15

Seated Calf Raise- 3 x 10 @+40

Seated DB Ext rotation- 5 x 10, 6 x 10, 7 x 10
Seated Tib Raise- 3 x 10 @ 15

Done. Stretch later tonight. 

 

[Cam Ogle]

18/02/19

PM stretching-
90s wall piriformis each side/90s wall middle split x 3

90s pigeon pose each side/90s pancake x 3

Couch stretch - 5 mins each side - my couch stretch is getting better and better. Not necessarily the ROM but the actual stretch itself. Feels like I'm finally doing it close to properly and getting some good results in return. 

Took about 45 mins total but it was late and I was switching between reading and watching Rambo First Blood at first then having a game of Fortnite during couch stretch. Good times. 

 

[Cam Ogle]

19/02/19

5pm
Head 2 toe- 3 x 60 each leg
30 on last set each leg- decent upper calf discomfort

RDL- x 10, 40 x 10, 50 x 10, 60 x 15
Floor L-Sit- Single leg compression- 10-20s each leg x 4
Ring Chins- bw x 5, 5, 4, 6

Couch Stretch- 60 pulses each leg x 3

7pm
Hapkido class. Two instructors sick and another injured put me running the class. Forgot half my Korean terms but was an otherwise good class. Didn't get the same level of training I would normally get but was good to stretch the brain and have to think about things a bit more. 

 

Had a good chat to the guys that run my kid's gymnastics club which I'm on the committee for. Turns out Gymnastics Victoria has outlawed teachers stretching students by force (sitting on them during splits, etc). Thought this was an interesting development and I seem to remember some posts here about these kinds of techniques. It had never worried me before and I wasn't sure if this was a political correctness move or actually based in science. From what they have said other students can still apply these techniques but the teachers can no longer do it. Also makes it interesting for the Chinese and Russian coaches we have who have been applying these techniques for decades. I wonder how quickly they can adapt and what methods they will turn to. 

[Cam Ogle]

20/02/19

5pm

SL Calf Raise- Sets of 5- bw, +20, +35, +35, +35, +35, +35, +35
Split Squat- sets of 3 with 4s pause at bottom- bw, +10, +15, +25, +35, +40, +45, +45

Cross Bench Pullover- got 1 set in and had a kitchen emergency. The local supermarket had included a couple of flies when they wrapped our chicken and I was nominated to deal with it. 

9pm

Wall Piriformis- 3 x 90s each side
Wall Middle Split- 3 x 90s

Pigeon Pose- 3 x 90s each side
Pancake- 3 x 90s

Couch Stretch- 2.5mins per side

[Cam Ogle]

26/02/19

6pm
Deadmill- 
30s x 5
Reverse Step Up- sets of 15- heel down- 6.5"box- 
20, 25, 30, 35, 40

BW ring dips
6, 2, 4- my second set straight up sucked haha. Almost forgot how to dip
BW ring rows- feet elevated
10, 10 (not full ROM), 8- I "got" the movement on the second and third sets and was actually pulling properly with my back for the first time in ages. Felt great but a lot weaker obviously.

10pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins but ended up spending 5 mins here- ended up feeling really comfortable
H2T- 72 pulses/side
Couch Stretch 36 pulses

27/02/19

3.30pm
2.5min deadmill- backwards slow steps

Seated GM- sets of 10
20, 30, 40, 50, 60
Straddle l-sit- 
15-20s x 5

Cross bench pullover
6kg x 10, 10, x 7, 10 x 8
Single Leg Tib Raise
LR, (7,4)(6,4)(10,8)

Trap 3 Raise- sets of 10
2.5kg dbs, 5kg, 5kg

7pm
90 min hapkido class. Lots and lots of basics. Reinforcing good form and practicing kicking. Great class.

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses

This stretching is a killer routine for me. It's 14 days straight of this setup and seems to work well for me in this order. I love/hate the wall middle splits but find I'm getting some great depth. The same in the pancake. H2T sucks and I feel so far away but I guess we all start somewhere. I need to do some more strength work on my hip flexors though especially the right side which has always given me trouble. 

[Cam Ogle]

Warning- rambling notes to follow. I'm learning to write these things down mainly to get them out of my head but also to allow me to think through the ideas more which will frame my thought process differently going forward. 

What happened to mastery and what is the actual cost of mastery?

I've been contemplating work ethic vs mastery a lot lately. The minimum effective dose mindset seems to have become entrenched and filters how I approach everything. I'm not sure where it started but the 4 hour work week might take some of the blame. Instagram, general culture, etc wouldn't be any further behind though. Most learning these days, especially that aimed at adults, is filtered through this hacking lens. Quicker, shorter, faster. I'm starting to believe this lens I think is a dangerous one. Not just for me but also I look at my kids and they're facing the same wall of information/misinformation. I don't know if there's such a thing as the maximum effective dose but it might be worth a try. 

On mastery- I find the "minimum effective dose" approach gets me to a proficient level in most skills pretty quickly be it physical fitness, music, language, etc. The gap though, between proficient and what would even be called "good" is large. The gap between proficient and mastery is tremendous. 

A caveat- Proficiency and mastery are obviously two massively different outcomes and as long as one is honest with oneself on the goal the choosing either is fine. Choosing one with a work ethic based on the other however is taking a far too sentimental approach with oneself. 

 

Like I said these are ramblings but if anyone has any thoughts/opinions/feedback on this I would be glad to hear them. 

[Cam Ogle]

27/02/19

8pm

Deadmill- 15s sprint x 3
SL Calf Raise- 15kg x 5 x 3
Front foot elevated Split Squat- 4" box- bw x 15, 12 x 15, 12 x 15

Banded ankle mobilisations- 3 sets to failure each way each ankle

11pm
Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins 
H2T- 72 pulses/side
Couch Stretch 36 pulses

Had some groin discomfort during the day which was definitely present during the split squats. I think a slight strain from hapkido. Cut the squats 1 set short and went a little easier in the middle splits and pancake stretches. It actually felt better after the squats though so idk. Will take it easy the next couple of days on movements that might aggravate it. 

[Cam Ogle]

28/02/19
Rest- unintended but Thursday seems to get me every time

01/03/19

Deadmill backwards x 5min 

J curl- sets of 5
20, 25, 30, 35, 40
Modified Garhammer Raise
4, 3, 4, 3, 6

Single Arm DB Scott Curl
5 x 10, 10 x 10, 10

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins 
H2T- 72 pulses/side
Couch Stretch 36 pulses

02/03/19
Rest

03/03/19

Deadmill sprints- 
15s forward, 30s backwards x 2

Sissy Squats- 3 x 5

Bench Press-sets of 5
20, 40, 50, 60, 70
L-Sit single leg extensions
5 x 5

Stretching-
Head 2 Tow (H2T)- 72 pulses/side
Couch Stretch- 36 pulses
Wall piriformis- 90s/side
Wall middle splits- 2 mins
H2T- 72 pulses/side
Couch Stretch 36 pulses
Pigeon pose- 90s/side
Pancake- 2 mins 
H2T- 72 pulses/side
Couch Stretch 36 pulses

Basketball game- 
Good game but I need better fitness. Looks like I'm getting back on the running train.