Adarq.org

Quote from: adarqui on January 06, 2017, 02:18:42 pm

Quote from: Coges on January 06, 2017, 04:08:52 am

Double posting cause I forgot how to multi-quote 

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!

I'm going to try a different stretching idea that I've come across recently. It's basically only stretching 1-2 times per week but making those stretching sessions proper sessions and giving it the time it deserves. The rest of the week is limbering or probing ranges of motion to find out what's sore, tight, etc, and giving those areas some minor work. Seems to lighten the whole stretching/SMR burden by making it more focused.

I like the parry and attack idea. I've always been afraid to stop doing something I'm having success in for

Quote from: Coges on January 08, 2017, 06:34:48 pm

08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

fear of going backwards and then I get injured and go backwards anyway. 2 steps forward 1 step back is probably a good compromise.

Yeah I'd noticed your squats had stayed at the same weight for a while. I think I'm getting on the tiny gains bandwagon too. If I can push my squat by 2kg a week that's potentially 100kg over the course of a year (lol). Increasing my work capacity now will have massive benefits on the other end though so happy to take more time and spread the load. I'm really warming to the idea though. I also like that I can still test my 1RM every once in a while anyway if I feel the need for an ego boost.

08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.