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Nice PR's dude !!

Wednesday 29th December 2021

Posterior chain still sore, although I think the stuff I did yesterday may also be a contributor
Quads and Upper body a bit as well.

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Morning mobility work and upper body stretches

pre workout - soft tissue work for lower body and upper back

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Tendon health+rehab - Day 4 Lower2
10G beef gelatin + 1g vitamin C one hour before session

Bodyweight in shoes = 88.8kg

general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises x 20 each leg
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 45 secs

rotating sets - 1 mins rest

A)Spanish squat ISO - nylon strap, At 30-45 degree knee angle - 4x 30secs

B) Seated soleus calf raise, single leg - SSB on safety bar and knee, down to neutral foot position - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - SSB+25kg x5, 35kg x7, 40kg x7
still too easy

C) Calf raise, single leg - 3 secs up, 3 sec hold, 3secs down, 3 sec pause - BW x10, chain dip belt+15kg x7, +20kg x7 @ RPE 7
15kg felt too easy, so bumped it up to 20kg

BBall ball control and dribbling drills - 15 mins
more movement today

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + Shoulder dislocates x few sets
Front plank x 30 secs
glute bridge hold x 30secs
Side plank with leg abduction - against 20 inch bench - x 20secs each side

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Alternating sets - 1 mins rest

A) Kettle bell Swing - 40kg x8 warmup
40kg 3x8
last set was flying, due to contrast from the sumo deadlifts. Throwing the bell up over my head

B) Olys -
3 snatch high pull +1 power snatch + 3 high hang power snatch, with no foot movement x 20kg bar, then 1/4 overhead squat x 10
3 low hang power clean + 3 high hang power clean, with no foot movement x 20kg bar

C) Sumo Deadlift - flat shoes, hook-gripped, bar not controlled between reps - 60kg x4, 80kg x4, 100kg x4,
belt, hookgripped - 120kg x4, 130kg 4, 140kg x5, 150kg x5 @ RPE 7

Surprised by how relatively easy 150kg was as I haven't deadlifted heavy in a while, only second time doing Sumo deadlift this year, and started it last week..
Stayed conservative and left some in the tank. Might just hit 180kg x5 in a few weeks time
Hookgrip was also solid all the way to 150kg
Didn't notice it until I had my shower, but I slightly ripped the skin/callous at the base of my right pinky...

Used Merrell Vapor Glove 4, barefoot style shoes, today instead of oly shoes, but still facing down the slope of the garage

<a href="http://www.youtube.com/watch?v=qpMxDIK7LwQ" target="_blank">http://www.youtube.com/watch?v=qpMxDIK7LwQ</a>

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Alternating sets - 2 mins rest

A) RDL -  oly shoes, hook-gripped, lowered under control to just above the floor - deadlifted off the floor - 100kg x8, 110kg x8 @ RPE 7

B) Wall Tibialis raise - in oly shoes (legacy Lifter 2) -  free standing warmup BW x10
BW x8, x7, x7 @ RPE 8/8/9

Bulgarian Split Squat - 3sec up and down - BW x 10

Side Lying Clam - hip straight, resisting the band eccentric, hold at top - IronEdge XXHeavy band x 10 each side, XXheavy+medium band x12, x13 @ RPE 7

Dang dude your back is handling those really well (and your hams as well, im just commenting because back is the limiting factor for me). Pretty fast and form is pretty clean looking, rdls low

Dude big ups to you thats a crazy PR, honestly really impressive. I want to try doing some upper body maybe mixing in some core for cardio the way you do i think that was a good way to approach it. Probably typical cardio programs are never able to address weak points in the upper body the way that does. Both you and Andrew now have had some success with it in how it related to running

right lower back muscle twinge on the last rep of 80kg low bar

Just trying to get that left glute to fire, which I think is causing my squat hip shift issues.

Dude I have this same exact combo. Left outer glutes refuse to turn on as much as the right sometimes (particularly in squat) and the right lower back has these weird twitches on heavier sets, but sometimes even working up squat sets. Actually trying to manually turn on the left glute and make the left leg identical to the right leg in the squat has exacerbated that back twitch which I think is the QL.

For me, I think , trying to fix my left leg glute activation causes instability in the hips due to flexibility issues somewhere in the left leg up or down the chain (my guess is the groin or ext/int femur rotators) and the back having to compensate in order to keep good form and that's what causes the back twinge since the back is supposed to be entirely stable, not moving to compensate. I squat barefoot that might need additional ankle flexibility. I don't actually have a good massage tool to be able to target all the groin muscles, although i'm sure i could come up with something. Just all speculation though.

Kelly Starrett has a lot of vids on the topic, i would look up "hip release kelly starrett" on youtube. But i think its important to try to identify where exactly the problem is coming from. But if you cant, just following along with some of his hip release and mobility vids might help

One concept he teaches is "upstream, downstream". If the difficulty is with your hip, you could try rolling your core+back (upstream) and your quads,groin,hams (downstream). So basically the muscles surrounding the problem area even if they are not directly connected to the problem area. But if thats too much massage to do, i would just focus on the muscles that are in the same plane as the problem area. So for example if the problem is with your hip flexor it might make more sense to roll quads, abs, tfl because they are all on the front side of the body. But if the problem is around the glutes it might make more sense to roll part of the back, QL, hamstrings and outer glutes since they are closer to the back of the body.

Yo i just had a pretty big breakthrough and you were entirely right man. I pulled my neck back into a stable position and my shoulders just kind of went with it. I had been putting so much work in trying to pull them back and was making small gradual progress, but as soon as i pulled the neck back (although the position the neck is in right now is a little stiff, im not used to it) the shoulders just naturally readjusted with no effort on my part. Needed to deal with the stability first.

Fri- hang power clean 120 *9,9,8
-was supposed to do 10s but grip sucks. This is the first time ive followed my s&c textbooks guidance for load, reps and rest as far as lifting for power purposes  i need to get better at humility and following directions. I already know i can creatively break the rules,have fun, get decent results and interesting insights, now its time to try sticking to the rules
-also apparently hang power cleans for me dont activate outer glutes. Maybe because of my long torso i just cant get into a good position to activate outer glutes. It seems like mostly a quad drive. I think this may have contributed to my bad motor patterns instead of helping them

Sat
Sand sprints 30m *6 (ME, extra long rests)
Sand sprints 30m 2*5 (90s rests)

-for some reason rounding my upper abs (not the lower hip flexors) allowed my swing phase to feel a lot more explosive and stride freq to increase. I think rounding upper core takes some of the burden off the hip flexors to stabilize the hips and allows them to function better as dynamic movers
-was cueing shoulders back and down the entire time, but they would stray towards rounding forward after every rep of the later sets. Its one thing to be able to maintain good posture and stable mechanics when walking, its another to keep it up under high loads doing sprint repeats
-so i had this seemingly basic idea - how one tendon (the achilles for example) is acting to rebound a lot of force, then the other side of that tendon (where the calves insert on the knee) has to keep stable to allow for efficient tendon rebound on the opposite side. Need to spend some time applying this to other muscles.
-outer glutes on left leg inactive again, might have something to do with the sand. As long as my left arch is collapsed slightly i cant activate inner quads and outer glutes at the same time, i think so have to spend time slowly building up stability and flexibility to get into more optimal positions.
-my mechanics are getting better though, especially upper body. Was starting to feel oblique and inner transverse abs fatigue which i think means the upper body is creating enough power to act opposite the lower body and put stress in the core joining them.
-my deep breathing dropped off (but wasnt a focus), maybe core tightened too much
-got to understand how the neck fits into mechanics. Im staring at the ground 90% of the time between reps and that cant be good. For one traps tighten back up and encourage upper cross. Will look into it further
-last thing - i have to be really gradual and cateful with mechanical adjustments. Even if my mecahnics are improving , my body simply isnt used to these positions and i am at risk for injury. Going balls to the wall every workout has to be put on hold for a while.

11/19

bunch of rolling and stretches and..
slept a few hours on my back with elevated legs , before the pillow mountain i had built up for my legs became uncomfortable. ive been a 3/4 belly/side sleeper my whole life. I'm coming to realize that every single night on one side my traps become super tight because i put my head/pillow on my arm, and this fucks me over as far as posture the next day

300m jog, 100m sprint *25 mins

Another one. A few notes:
-i had this very distinct feeling that my shoulders were like 2 inches forward and up from where they needed to be to provide a better countermovement to my legs because the shoulder is reliably stable, with no energy leaking. But then at that point I think I would also need a more explosive upper body because I wouldn't be able to rely on my traps dynamically moving the shoulder girdle
-it felt like hip flexors acted to both stablize the hips and swing the leg forward on sprints. I never realized they did both. maybe this is just me trying to fix my messed up motor pattern