Ned's log

[Ned]

Quick update tonight.

LRP in the mornings.

Kettlebell work with the 24kg 4 days this week.  The usual QL straddle, 90/90, and half pancakes afterwards.  Everything is feeling light and low volume.  I've noticed quite a bit of lower abdominal and mid-back activation during the goblet squats.  I have one more planned session at the current volume before I add a couple more sets.  I'm finding the insights I've gotten from LRP and LRP itself immensely useful in staying relaxed afterwards and not accumulating systemic fatigue.  

I had a breakthrough with my half pancake tonight.  I used the cue of lifting my straight leg off the ground (unsurprisingly, it just stays there) but it brought my torso about 6" closer to my leg than it's been in that position for at least a few decades.  I'm also noticing that my left leg is now tighter than my right which is an interesting reversal.  I applied that same cue to the full pancake afterwards and it worked there too.  Then I applied it to a sitting pike and that was significantly deeper too.  I still a ways to go (much more for the pancake than the pike), but it feels like my body understands those movement patterns now in a way that it hasn't in years.  

90/90 - continued isometric lifts with the trailing leg to work on internal hip rotation.  I'm already seeing and feeling a big difference from that and I can stay quite a bit more upright when I do it too.  Less cramping the last few days, but still a long way to go with it.  

I'm planning to run through program 8 and maybe 9 tomorrow depending on how I feel.  

[Kit_L]

2 hours ago, Ned said:

it feels like my body understands those movement patterns now in a way that it hasn't in years.  

Embodiment in process. Thumbs up.

[Ned]

LRP.

Suitcase and then rack carries with the 24kg kettlebell to warm up and introduce some grip isometrics for the elbows.  Limbering with Cossack squat transitions, quite a bit of soreness in the adductors and hamstrings from yesterday's new range of motion with those so not as deep as usual.  It's mostly absent in my day to day movements which is nice.  

Program 8 - shoulders, neck

It never ceases to amaze me how my 'stiff' and tight now is a significant improvement from where I started.  I used the floor version since it's a little more intense than the wall version for the shoulder exercises.  I can feel the effects of the kettlebells in this one.  Range of motion is good, but there's some resistance that wasn't there the last time until I let it go.  Palm down felt harder today than palm up for some reason.  Nice to just relax into them.  I followed it up with the lying rotation from the daily 5 because my back wanted it.  

For the arm across the front of the body shoulder stretch I used to rely on momentum to get it there, but now I can bring it there in a slow and controlled way.  

I appreciated the side to side neck exercises quite a bit today.  The vertical ones were nice to loosen up from it afterwards.