Shaping the body; adjusting the mind

[jaja]

On 3/22/2019 at 7:48 AM, Kit_L said:

Just think of the game: it's dynamic, and any off-field movements for conditioning need to reflect this.

Yes, highly dynamic exercises stress the body in a peculiar way. Even if I'm now decently strong, my legs (and even torso) are aching in very specific spots — probably the body parts that are under-stimulated in my usual training. I probably need a bit more dynamism in my routine.

I'm gonna try the jumping exercise and maybe even some sprinting (if I manage to free up some time). Do you have some suggestions for wrist conditioning? It's another weak link of mine. Currently I'm only doing dead hangs and occasionally finger curls.

[jaja]

Wrist's getting better.

• Bench Press: 1x3x80kg + 1x4x77,5kg + 1x6x72,5kg
  • Alright, the numbers aren't great, but I'm happy. Why? Well, my wrist is still aching a little and I modified the setup to keep the feet flat on the ground and make a better use of leg drive. This was a difficult feat because of stiff ankles and tight HF, but allowed me to unrack the bar without help, which is pretty damn great! The arch was way less pronounced than usual, hence why I'm ok with those numbers.
• Chin-ups: 1x6xBW+15kg + 1x7xBW+7,5 + 1x8xBW
  • Progress! Some crepitus from the injured wrist, though.
• Anti-pronation exercise: 1x8x16kg
• Ankle mobility
• Lowbar squats (with feet flat on the floor): 3x8x70kg
• Tailor pose stretch

----

I noticed my injured wrist “gives” a little when I traction my hand with the opposite one. I definitely need more strength there. Hope everything's good.

 

[Kit_L]

Yuri has an excellent wrist conditioning program; so does anyone doing men's gymnastics strength training, and we have a basic one here:

https://stretchtherapy.net/wp-content/uploads/2018/04/wrist-mobility_bodyline-exercises_handstands.pdf

[jaja]

Super quick session during lunch break.

• Deadlift: 1x3x130kg + 1x6x117,5kg
  • I don't know what happened, but I'm not happy with it. NOT AT ALL. I must find a positive note, right? Well…at least my second set was as good as last time.
• Chin-ups: 4xAMRAP (11-7-6-6)
  • Because of my wrist injury I had some difficulties in completing the movement by “locking” the bar to my chest. I hope to recover completely, it's becoming annoying.

[Shihan]

On 3/19/2019 at 9:13 PM, Kit_L said:

See if this helps, next time: say to yourself, "Here's that pesky mind again, doing what it does best!", then smile, and make a conscious effort to relax completely. Smiling is the critical part: it takes any negative feelings away. Truly, there are no bad sessions.

I am guilty of making the most strained face whenever I am doing a stretch or something remotely tough. Being conscious and smiling might be a solution. 

I wonder if staring into space might help. There are moments when I am on the bus or by the coffee shop, when I do find myself staring into space (rain drops or people watching). Fully conscious but in the 'zone'. Those moments feel utterly relaxing and nothing distracts me. I wonder if that's related to what you guys call conscious meditation. Might be something to look out for next session.

[jaja]

Embarrassingly quick session:

• Chin-ups: 1x7xBW+15kg + 1x8xBW+7,5 + 1x8xBW
  • Progress! Maybe because of super-empty stomach, but…progress!
• Bench Press: 1x2x80kg + 1x3x77,5kg + 1x5x72,5kg
  • Maybe I was tired, maybe I need more time to let the new setup sink, but holy hell! Disappointed.

[jaja]

• Squat: 1x3x115kg + 1x5x105kg + 1x7x95kg + 1x8x85kg
  • Probably the setup of the first set was a bit off and this resulted in an embarrassingly sub-par performance (albeit with full depth). Anyway the last set was actually two different sets: one of 3 and one of 8 reps: during the first attempt I was thrown out of balance by an impact between the barbell and the squat rack.
• Bent Over Row: 1x6x72,5kg + 1x7x70kg + 1x8x67,5kg
• Dead hangs: 2 sets
  • 1m40s + 1m10s

[jaja]

• Deadlift: 1x5x130kg + 1x7x117,5kg
  • Noice!
• Chin-ups: 4xAMRAP (10-8-7-6)
  • Not so noice…

No time for more, sadly.

[Kit_L]

Nothing shabby about ten chin-ups. And short workouts are way better than long ones, IMHO.

[jaja]

On 4/2/2019 at 5:40 AM, Kit_L said:

And short workouts are way better than long ones, IMHO.

Good to hear! These days I'm able to train only during lunch-break, so I don't have much time.

Today:

• Bench Press: 1x3x80kg + 1x4x77,5kg + 1x6x72,5kg
  • Was going for the 4th rep, but halfway through the weights hit the bench and the impact threw me out of balance.
• Chin-ups: 1x5xBW+15kg + 1x7xBW+7,5 + 1x8xBW
  • I was quite tired, so nothing special here
• Anti-pronation exercise: 1x8x16kg

[jaja]

Friday's training, after a long day and with an empty stomach:

• Squat: 1x3x115kg + 1x5x105kg + 1x6x95kg + 1x7x85kg
  • Something felt off (and the numbers show it), but I don't know what exactly
• Bent Over Row: 1x7x72,5kg + 1x8x70kg + 1x8x67,5kg
• Dead hangs: 2 sets
  • 1m50s + 1m
• Finger curls: 3x12x50kg
• Overhead press: 5x5x30kg
  • Tried this exercise again, with strict form in order to keep my spine safe. Felt good!

----

Yesterday I was massaging my feet and I noticed my right achille's tendon is noticeably harder than the left one. Is there a way to make it suppler? I feel it could be the key to unlock that ankle.

[jaja]

Sunday I had a productive stretching session, where I especially took care about my neck. I used a modified version of Dave's single shoulder push-down stretch to explore every possible line of tension. As a result, during the past two days my neck felt free in a way I didn't recall possible! Sadly there's still some unwanted tension somewhere in my left side.

Today's training log:

• Deadlift: 1x6x130kg + 1x7x117,5kg
  • Progress!
• Chin-ups: 4xAMRAP (11-7-6-5)
  • Maaaayybe my wrist is healing completely: I felt close to no discomfort today.

[jaja]

• Chin-ups: 1x6xBW+15kg + 1x8xBW+7,5 + 1x9xBW
• Bench Press: 1x2x80kg + 1x°°°°°°°x77,5kg
  • Shitty first set, during the second one the bar hit the bench and that threw me out of balance. Had to do the roll of shame. My ankle mobility is too poor to correctly bench with feet flat on the floor. I don't know if I should keep trying this style.
• Anti-pronation exercise: 1x8x16kg

[SwissDanny]

1 hour ago, jaja said:

Shitty first set, during the second one the bar hit the bench and that threw me out of balance

Happens. Personally I've given up on barbell bench in favour of dumbell bench with a very modest incline (like 1 or 2 clicks on the bench), feels much better on the shoulders and I've no plans to compete.

As for feet flat, that is not a "rule" per se (though keeping foot contact and butt on the bench would be required in most federations), and if your bench is not height adjustable consider plates under the feet and/or heels, or even just forefoot contact (makes for a good isometric calf workout then too).

[Kit_L]

On 4/6/2019 at 8:22 AM, jaja said:

Yesterday I was massaging my feet and I noticed my right achille's tendon is noticeably harder than the left one. Is there a way to make it suppler? I feel it could be the key to unlock that ankle.

If you have an actual (structural) leg-length difference, as I do, then little in the legs L–R will be symmetrical; this includes knees and Achilles tendons. Mobilising all the tissues of the problem lower leg and the foot itself will be needed to unlock that problem ankle. It will unlock, in time.

[jaja]

On 4/12/2019 at 11:43 PM, SwissDanny said:

As for feet flat, that is not a "rule" per se (though keeping foot contact and butt on the bench would be required in most federations), and if your bench is not height adjustable consider plates under the feet and/or heels, or even just forefoot contact (makes for a good isometric calf workout then too).

I've chosen to try this style because it's easier to use leg drive. I'm tempted to switch back to forefoot contact, though.

----

Squat day:

• Squat: 1x4x115kg + 1x6x105kg + 1x7x95kg + 1x8x85kg
  • Felt solid today, hopefully my strength will come back soon.
• Bent Over Row: 1x8x72,5kg + 1x9x70kg + 1x10x67,5kg
• Dead hangs: 2 sets
  • 1m40s + 1m20s
• Overhead Press: 1x8x30kg + 1x9x27,5kg + 1x10x25
  • Let's try again this thing. Solid, strict form. Felt good in my shoulders

------

I'm still meditating daily, as well as practicing yoga nidra. The latter is very useful to recover after a long workday, or to gather more energy during lunch break. As for my sitting sessions, I'm kinda disappointed. Don't get me wrong, they're usually very beneficial and help to calm down my mental chatter (albeit after quite a long time). But I'm struggling to build focus and I get distracted too easily! I mean…I'm using breath counting as a way to keep a sense of “progress”, but I still can't go past 30 breaths — and even those aren't usually fully experienced.

[Kit_L]

9 hours ago, jaja said:

I'm using breath counting as a way to keep a sense of “progress”, but I still can't go past 30 breaths — and even those aren't usually fully experienced.

No problem; this is more than you were able to do a year ago, isn't it? These things take time. A Zen Abbot once told me that breath counting had been his sole practise for 14 years before he experienced noticeably deeper concentration and focus. 

And to reduce the stress when breath counting, when you lose the count, go back to the last clearly remembered number, and resume from there. There have been times when I have had to do this 20 times or ore in a session. What is not obvious is that this becoming aware of distraction and re-directing the attention is precisely what strengthens the awareness and the capacity to direct it. All this is normal and useful. And only you can do this.

[jaja]

On 4/15/2019 at 2:18 AM, Kit_L said:

No problem; this is more than you were able to do a year ago, isn't it? These things take time. A Zen Abbot once told me that breath counting had been his sole practise for 14 years before he experienced noticeably deeper concentration and focus. 

What's “bothering me” is that I no longer have a beginner's mind (although I'm very much one). I have a benchmark of my past experience and…I kinda want to get there. I'm trying to let go, but it's not an easy feat.

[jaja]

Quick session:+

• Deadlift: 1x5x130kg + 1x7x107,5kg
  • Should have increased the weight, but I misread my notes and kept it the same as last time. Couldn't perform the 6th rep, but reps were smoother and I managed to increased them in my second set. So I'm still getting stronger, right?
• Chin-ups: 4xAMRAP (12-8-6-5)
  • Numbers going up, I hope to get to15 soon!

[Kit_L]

20 hours ago, jaja said:

What's “bothering me” is that I no longer have a beginner's mind (although I'm very much one). I have a benchmark of my past experience and…I kinda want to get there. I'm trying to let go, but it's not an easy feat.

And that's what you've noticed, and noted: work with exactly that. Narrow your event horizon to only the breath in; follow that with the breath out. Notice what pulls you away from this. That is the practise.

[Nathan]

On 4/17/2019 at 4:55 AM, jaja said:

So I'm still getting stronger, right?

Have you ever considered doing something like Dan John's Easy Strength? You seem really focused on numbers, which can be helpful at times, but quite unhelpful much of the time too. Swinging to the other side of the spectrum for a while might be a really good experience for you. Just something to consider!

[jaja]

18 hours ago, Nathan said:

Have you ever considered doing something like Dan John's Easy Strength? You seem really focused on numbers, which can be helpful at times, but quite unhelpful much of the time too. Swinging to the other side of the spectrum for a while might be a really good experience for you. Just something to consider!

Interesting read! My only problem with that is the training frequency: I'm having trouble finding time for three sessions a week, training five days it's too much at the moment.

[jaja]

• Bench Press: 1x6x75kg + 1x7x72,5kg + 1x6x70kg
  • Decreased the weight and switch back to my previous form (higher arch, ball of the feet). Aside from some mildly discomfort in my left shoulders, it was a good session. I can activate the pecs much better this way.
• Chin-ups: 1x5xBW+15kg + 1x7xBW+7,5 + 1x8xBW
  • Yeah, this was to be expected. Next time I'll do better.
• Anti-pronation exercise: 1x10x16kg

[Nathan]

I’d think it could be adapted to different schedules. You might talk to @Frederik about it. I think he’s a fan. Mr. Valentine is a big fan, but he disappeared into the forests of Bali, I think 

[Kit_L]

Dan John's work definitely can be adapted to three times a week, even two.