What training are you doing/have you done today? Vol.2
Discussion
Argghhhh! Just getting back into swing after putting my back out, and I put myself in hospital again on Saturday. Fell off my bike at the bmx race track and I'm covered in cuts, grazes and bruises but worst of all I have fked my shoulder, possible ACJ ligament tear. I've done the left side before snowboarding so they couldn't compare this injury as the left side isn't normal for comparison. So its either a small acj tear or just severe bruising - which I'm hoping for!
TheBALDpuma said:
Argghhhh! Just getting back into swing after putting my back out, and I put myself in hospital again on Saturday. Fell off my bike at the bmx race track and I'm covered in cuts, grazes and bruises but worst of all I have fked my shoulder, possible ACJ ligament tear. I've done the left side before snowboarding so they couldn't compare this injury as the left side isn't normal for comparison. So its either a small acj tear or just severe bruising - which I'm hoping for!
Gutted, you seem to have done something to piss the gods off this year balders! Tonight:
Squat - 4x5 ramped, Heavy set of 3, then backoff set of 8.
Bench - Same as squats
Rows - Same again
Curls 3x20
Tricep Pushdown 3x15
Tonight>
still testing the water...
Squats:
up to 265kg (belt & wraps)
Some ab stuff
Not worn a belt, let alone wraps for months, lots of work to do to get back into it. All the light stuff I was doing & the diet has made me st!
I've noticed that glute pain seems to be avoided when my upper back is kept mega tight. Dawned on me that where I broke my spine (T5&6) may be the root cause of the glute pain- makes sense and seems obvious, so that area is going to get made stronger.
still testing the water...
Squats:
up to 265kg (belt & wraps)
Some ab stuff
Not worn a belt, let alone wraps for months, lots of work to do to get back into it. All the light stuff I was doing & the diet has made me st!
I've noticed that glute pain seems to be avoided when my upper back is kept mega tight. Dawned on me that where I broke my spine (T5&6) may be the root cause of the glute pain- makes sense and seems obvious, so that area is going to get made stronger.
TheBALDpuma said:
Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!
I had that in one shoulder, still a bit clicky and possibly vulnerable but, honestly, it didn't hold me back for long (either punching or lifting) so maybe look at it as time to give your body a well deserved rest, then build back up after recuperating?BillPeart said:
TheBALDpuma said:
Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!
I had that in one shoulder, still a bit clicky and possibly vulnerable but, honestly, it didn't hold me back for long (either punching or lifting) so maybe look at it as time to give your body a well deserved rest, then build back up after recuperating?I'm gutted but as you say, treat it as a rest and get back on it - I needed a bit of time away anyway.
Halb said:
What cha gonna do, Willis?
Plan going forward will be>day 1:
Front squat to single
Weighted hypers
snatch grip hang high pulls
Day 2:
Back squat to single
Weighted sit ups
Bench
Repeat, 5/6 days a week. see how that goes.
Today:
Front squat (beltless) up to 170kg
Hypers 3x5
Snatch grip hang high pulls up to 5x 100kg
Glute still sore, but hey ho.
What's your hamstring mobility like dd?
I've had a bit of glute/lower back pain the last week or so and have found it's more than likely due to tight hamstrings. I stretched them out last night and felt a hell of a lot better afterward, pain is back today but not as bad, will keep stretching and go from there.
I've had a bit of glute/lower back pain the last week or so and have found it's more than likely due to tight hamstrings. I stretched them out last night and felt a hell of a lot better afterward, pain is back today but not as bad, will keep stretching and go from there.
_bryan_ said:
What's your hamstring mobility like dd?
It's not bad, generally i'm pretty mobile, but I get tight very quickly if I don't keep on top off it. Glute activation stuff and planks tend to stop anything getting tight. IME, if you get the glutes and abs working as they should, nothing else really tightens up. Stretching tends to be a temporary fix- sort the cause of the tightness and that'll stop it.Halb said:
I think my hams are tight, though they are not as bad as they used to be. I've started yoga.
What is your favourite glute activator?
Stand up straight an use glute to kick one leg back is one. Another is stand straight, lift one knee so its 90deg and use glute to 'punch' it forward. (I do that one in the shower) Maybe the easiest one is just to tense each glute when you're walking, kinda thrust your way forward- feels a bit odd to start, but you get used to it.What is your favourite glute activator?
Not sure if either of these make sense! They do in my mind...
Today>
Back squat (beltless) to 180kg
Weighted sit ups 3x 10
bench up to 130kg
Need to start eating more again if I'm going to do daily training.... Sore and weak today....
Lower back all fixed and pain free, definitely down to hamstrings. Will make more of an effort in future to stretch them on a regular basis.
Start of a new routine today, "Phase1" of Multiyear training app...
Squat - 5 ramped sets, top set 15reps.
Bench - 5 ramped sets, top set 19reps.
Oh press - tried seated for first time, felt heavy without leg drive, top set 10reps
Deadlift - 5 ramped sets, top set 15reps.
Felt good, not used to the high reps!
Start of a new routine today, "Phase1" of Multiyear training app...
Squat - 5 ramped sets, top set 15reps.
Bench - 5 ramped sets, top set 19reps.
Oh press - tried seated for first time, felt heavy without leg drive, top set 10reps
Deadlift - 5 ramped sets, top set 15reps.
Felt good, not used to the high reps!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff