SwissDanny Posted December 1, 2016 Author Posted December 1, 2016 7 hours ago, Kit_L said: SD, you wrote: I replied that they could (that heavy machine weighted crunches could help with tight HF if you followed these with an intense parter HF stretch. Point here is that the absolute best time to stretch any muscle group, especially if they are tight, is after an intense strengthening session for that group. Re. asymmetries: if the asymmetry creates a problem (like in my lower back, given the leg length difference, then working on the asymmetry can be a true blessing; if the body has adapted fully to the asymmetry, then of lesser importance. The working out of priority can only be made with respect to the goals you have. HTH, K Thanks Kit. Flexors... alles klar, we were at cross purposes. Asymmetry... makes sense, this is what I did understand for the podcast. With respect to goals, but also evolving with time, for example I think as my (weighted) squat gets deeper/heavier the strong differences in rotation in my hips is becoming more of a factor I feel. 1
SwissDanny Posted December 1, 2016 Author Posted December 1, 2016 Gym - Thu Upper 15,265kg (+800kg). OK maybe not a full deload, just lower body. Strong day, couple of modest PRs. Getting bench press mojo back a bit. I see why people get addicted to upper days.
SwissDanny Posted December 2, 2016 Author Posted December 2, 2016 Gym - Fri Power Yoga Class. A few too many sitting forward bends for me. It's OK I do "stealth" ST in most yoga classes anyway 10' Incline Treadmill. Pyramid on the incline 4mph, upto 15% for the last minute Was going to do some leg stuff, but in the end did some more shoulder mob, goblet squat holds etc. 2
SwissDanny Posted December 3, 2016 Author Posted December 3, 2016 Gym - Sat Upper B 7740+2200=9940kg (-40) OK considering I wasnt feeling so strong going into the session, also did bent over row vs seated row (about 30kg lighter) . Still holding off any serious lower work until my QL and psoas release a bit more. Good therapist session today, I think we made progress on the hip, and she also spent quite a lot of time of various deep trigger points in my forearms, above the elbow and below the armpit. I'm not sure her advice to grip the bar less hard is going to work out in practise, but I will look up some of the exercises mentioned in other threads about exercises to balance out all the pronated grip work.
SwissDanny Posted December 4, 2016 Author Posted December 4, 2016 Gym - Sun Indoor Biking. 60' Avg HR 128, 724kcal This afternoon "netflix and stretch" while J was decorating the Christmas tree. Hip seems to have significantly released in the last 24 hours or so which is a big relief in all senses of the word! 1
SwissDanny Posted December 5, 2016 Author Posted December 5, 2016 Gym - Mon Lower B 9840kg (-4200kg) First lower workout in 10 days. So came back at 80% and did isometric core work instead of crunches and back extensions, no windmills. No pain or discomfort and limbered well afterwards. 1
SwissDanny Posted December 6, 2016 Author Posted December 6, 2016 Gym - Tue Upper B. Solid session. Not sure volume now as my tracking app has got confused but OK. 20' Stepper. HR intervals. 60s hard (c.375w), 90s easy... recovery to 125bpm. Legs already super stiff from yesterday's session. Wow. It's almost like everything that was getting focussed into the right hip was redistributed into other muscles that dont know what hit them. 2
SwissDanny Posted December 8, 2016 Author Posted December 8, 2016 Wed - Rest and Travel Thu - Gym Visit 1000m row 7 sets DL build to heavy single 150kg. Old skool "plates" 3+change... 6x8 leg extensions, alternating leg curls 1000m row Legs were still sore and had wrong shoes for squatting, Merrel Trail Gloves, but they are great for travel.
SwissDanny Posted December 11, 2016 Author Posted December 11, 2016 Fri - Rest and travel Sat - Unplanned Rest. Hip felt tight again, rested it. Sun - Gym Indoor cycling. 65' Avg HR 131, 881 kCal. Max HR 161... that's about as high as I could get it. Upper A 13,655kg. Solid session. Time to review the programs I think, been at these days for almost three months now. Lots of upper gainz, so so for lower I would say.
SwissDanny Posted December 12, 2016 Author Posted December 12, 2016 Gym - Mon Lower A - Squat 13,080kg Decent hip stretch. Went cautiously on the loading and reduced the RoM on squats a bit, still below parallel but not atg. My thinking on the program is to reduce the volume on the hinge lower day; replace or rotate RDL with SLDL, SLGM or actual DL, and swap out full on FS (secondary compound movement) with goblet squats.
SwissDanny Posted December 13, 2016 Author Posted December 13, 2016 Gym - Tue Upper B - Pull Up Press 6,252kg Wasnt feeling too strong today, so focused on some form items and tried a couple of new exercises. Biceps (preacher curl) and triceps (bench kick backs). That said after my last planned set, did 1x28kg incline bench for a new RM... big set of bells! 1
SwissDanny Posted December 14, 2016 Author Posted December 14, 2016 Gym - Wed Row 1000m 3x10/10 SLGM ->50kg 3x10 GM ->70kg 6x10 DB goblet squat ->25kg 4x8 leg curl ->65 alternating leg extensions -> 80 20' Stepper intervals 400kcal Avg HR 130 5x100m row sprint intervals, go again when HR back under 100. c.1:25 pace. Mixed things up a bit today for variety. 1
SwissDanny Posted December 17, 2016 Author Posted December 17, 2016 Gym - Thu Upper Press/Row. DB Press 28kgx6, getting the hang of these 20' Stepper intervals 120s then 60s 400kcal I really am starting to understand why folks get addicted to upper body workouts. Fri - Rest Sat - Gym Lower BS/Cossack. BS back up to 100kg after QL problems 20' Stepper intervals 60s 400kcal Still loving the weighted Cossacks. BS is a bit frustrating. 1
SwissDanny Posted December 18, 2016 Author Posted December 18, 2016 Sun - Gym Upper Press/Row. Changed out a couple of exercises. Must go for a 3RM strict BB press on a session soon, see where it's at.
SwissDanny Posted December 19, 2016 Author Posted December 19, 2016 Mon - Gym Indoor bike class. 60' 800kcal Avg HR 130. Finished off with seated leg press 6x8 100->200 I definitely get quite a lot of DOMS from my program, especially legs, perhaps every 2-3 days frequency is a bit too high, though I like the routines. I might adapt it towards a PPL split, from what I read that might lend itself better to going more or less daily.
SwissDanny Posted December 20, 2016 Author Posted December 20, 2016 Tue - Gym Upper BTN/Pull up. Pull ups were weighted... by several mince pies Went crazy and played around with a couple of exercises: BB bench. Havent done for ages, built to heavy triple 80kg. More in the tank but no spotter and I need a form check feels bleugh. Strict Press. Havent done for ages, build to heavy single 55kg. Equals 1RM but was pretty easy even after doing all my BTN Press sets. Swapped in DB single rows. 36kgx8/8. I like these, they are staying and replacing bent over rows for a bit. Rippetoe triceps lying EZ bar skull crusher with long head component, and for contrast Standing cable above the head triceps extensions, both were better alternatives to the tri stuff I've been doing so far, but Im going to be STIFF... 2
SwissDanny Posted December 21, 2016 Author Posted December 21, 2016 Wed - Gym Indoor cycling 60' 800kcal Some leg press, extensions and curls on the machines. Masseuse is doing a good job of chasing down some deep trigger points in my forearms and sorting out my tight right hip. 1
Nathan Posted December 22, 2016 Posted December 22, 2016 11 hours ago, SwissDanny said: Masseuse is doing a good job of chasing down some deep trigger points in my forearms and sorting out my tight right hip. Jealous! I'd love to have a masseuse work on my forearms/bicep and left hip... and around the scaps and the neck and everything really Sports massage isn't really much of a thing here in Japan (there are tons of massage places, but they're basically shoulder rub type massages) so I've only been able to find one place that seems legit nearby, and the price is really hard to swallow. They tack a first-time fee of like $50 on to the $100 massage fee, so if it's unsatisfactory I end up paying 150% for the one time. But even without the first-time fee, $100 for a massage is a bit hard for me to justify. Edit: That prompted me to check the place out again and it looks like they actually reduced their fees. Might be time to give it a try...
SwissDanny Posted December 22, 2016 Author Posted December 22, 2016 It costs about the same here, which I don't mind if their treatment works. Karine uses a range of techniques trigger points, pelvic alignment, acupuncture massage. It doesnt provide the immediate endorphin effect of being pummeled hard but does seem to be helping (although Im skeptic about prodding my ear with a spatula thingy as a diagnostic technique). I also like she explains the anatomy and gives me muscles to focus stretching or self massage on for next time, which of course ST is the perfect tool kit for. 1
SwissDanny Posted December 23, 2016 Author Posted December 23, 2016 Thu - Rest Fri - Gym Upper press and row. Good session. Tweaked the cable triceps to include the long head of the muscle, wow, like it. Christmas shopping almost done...
SwissDanny Posted December 24, 2016 Author Posted December 24, 2016 Sat - Gym Lower BS and Cossack squats. Good session, hope not too much for my QL. Some Heavy DB suitcase carries, then stepper 10' Intervals.
SwissDanny Posted December 27, 2016 Author Posted December 27, 2016 Sun - Merry Christmas Mon - Gym Upper. Press and row. Didn't want to do pull ups as lower back feeling tight. My new FitBit tells me I used almost 800kcal during just over an hour of weights. Tue - Gym Lower. RDL and goblet squat. We careful cause of said lower back, but not experiencing any pain or discomfort. 12' Elliptical intervals. An unusually large % of the cardio machines being used! @Frederik's blog post on Gua Sha http://theharmoniousbody.com/index.php/2016/12/27/the-creaky-knee/ reminded me this technique, which I have some good experience of in the past, might be worth applying to my very gnarly right quad. My PT wants me to work on surface adhesions, and I think this will achieve similar without the difficult task of pinch/rolling skin on the top of my thigh. I have found a blunt letter opener whose broad blunt edge should do the trick... 3
Nathan Posted December 27, 2016 Posted December 27, 2016 9 hours ago, SwissDanny said: @Frederik's blog post on Gua Sha I've considered playing with it a few times, but never actually take the leap. I know it's just another tool, but shiny new tools are always so attractive 1
SwissDanny Posted December 28, 2016 Author Posted December 28, 2016 Wed - Gym Upper Pull Up/BTN Press. Despite additional xmas loading pull ups were good, as was pulling in general, pressing felt tougher today. Im liking the Rippetoe lying triceps extensions, there's a real feeling of chest opening for me. Another good PT session, trigger points in forearms essentially gone, and am noticing that in grip strength too. I also played around with the ST floor wall piriformis stretch, good for long holds and some pulsing. 2
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