Author Topic: FP's log  (Read 141985 times)

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FP

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Re: FP's log
« Reply #885 on: November 19, 2021, 10:32:05 pm »
+1
11/19

bunch of rolling and stretches and..
slept a few hours on my back with elevated legs :personal-record: , 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


FP

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Re: FP's log
« Reply #886 on: November 25, 2021, 11:42:06 pm »
0
Week in cancun with the parents. They have a hotel style gym. They dont have a good enough setup for anything other than bodybuilding. Ive done some bb assistance in the past but always wing it just enough where it could be sapping gains significantly. So been trying to stick to the system a little more.

Sun - shoulders, lats, core
Mon - a few swimming intervals,  easy leg day, core
Tues - chest, lats, more leg day, some jogging
Thurs - shoulders, lats, core

FP

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Re: FP's log
« Reply #887 on: November 27, 2021, 02:41:39 pm »
+1
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  :uhhhfacepalm: 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.

FP

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Re: FP's log
« Reply #888 on: November 30, 2021, 11:18:57 pm »
0
11/30

140m jog, 60m sprint *25 mins

-slight pull in the neck
-through posture correction and trying to stabilize hips my stride is able to move further out laterally from the midline of the body (which I remember reading is indicative of higher level sprinters), it's stressing my groin more. i feel like im able to do this due to improved balance from doing quick SL stability workouts every now and then (i dont log them) and good posture also encourages better balance
-my chest/shoulders arent ready to generate sprint power in the posture i have set up for them. even though my posture fixes are essentially complete passively standing or walking or whatever, it will be a while before i translate it to sprints. they keep straying forward and rounding, which might be ok for acceleration but not for what I think are ideal top speed mechanics.
--(obviously repeat sprints with jogs in between is not the best place to be in for optimizing mechanics. im being really greedy, trying to work anaerobic, aerobic, tendon stiffness, top speed and modify mechanics all at once. it's a recipe for injury, i have to try to split the work up)


FP

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Re: FP's log
« Reply #889 on: December 03, 2021, 02:21:53 pm »
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Gave it some thought and wanted to apoligize about my musings lately. I don't have full knowledge of mechanics and anatomy and communicating from a half understanding can be dangerous even if a lot of the stuff makes sense it can lead to the wrong conclusions and worse results.

I've been doing a bunch of SL stability stuff lately and coming to realize that the PCL tear I had is kind of a much bigger deal in terms of mechanics that I've allowed myself to believe. Mostly when I do SL RDL's from different angles I can feel in my left leg there is some kind of compensation mechanics in both the hip (moves along with the femur instead of staying stable during SL RDL) and ankle (arch collapse) and the tibia and femur muscles have tightened up to allow additional stability in the knee joint. If its like this during a simple SLRDL, what it must be like during a sprint must be really significant. Will look around for my old brace that was really expensive and specific to the tear and maybe try to relearn mechanics with it. But it might only really provides stability at hyperextension.  :( Tough luck

« Last Edit: December 03, 2021, 04:02:46 pm by FP »