hey veg! hmm…i just searched for janda’s online…got a few variations to try–i think you are onto something. one dude has a 9 min long vid with a big exercise ball, then another is an asian guy with towels and a pillow…then another big burly guy on a lat pull down machine?? confusion!
but you make a point–i haven’t done crunches in forever. hmm.
and yep–at my job, I’m hunched over holding and restraining , hoisting overweight post op animals, tensing up alot in anticipation of scary devil animals, etc being on my feet for 10 hours concrete floors. I do feel a lot of carry over aches and stiffness from it for sure. thank you for the suggestion! i’m applying it today!
sorry to hear about your bad news. the pics aren’t displaying for me… but there is a fairly recent thread over on the Oly forum about squat jerking (rather than split jerking) if that is what you mean. it is meant to be more efficient (you can get lower under a squat rather than a split) but it is meant to be technically harder to master (balance wise at least). it is a bit controversial, anyway. but you certainly don’t have to split - just so long as you catch it in one motion rather than pressing it out all is well.
[quote]Kristoph wrote:
First: 115x6x5, 125x2 ain’t bad benching at all. Maybe you’re not ready to jump into being lovers with benching and rowing, but you should at least give it an honest shot at forming a deeper relationship. Your lower body will understand, and might even reward you with stronger deadlifts down the road.
Second: Sorry to hear about your bad news, subsequent conversations and pain. :\ Life’s pretty stupid like that sometimes. Hope you find some good gossip and stop oozing from the heart sooner rather than later.
[/quote]
^I second. We seem to be opposites right now. You know something is very wrong when my 1RM on my bench is 95, and my squat is 115. I love the benching and the squats and deadlifts are just not coming because I can’t get my hamstrings in the game. Super frustrating. You did inspire me to try to OH squats last night. OK, it was a 25 BB but I did hold that thing over my head and squat that bad boy x 8. Chin up Brute. Sucks to get bad news about a friend, particularly when we are powerless to heal it.
Cat Stretch? I haven’t heard that talked about since I read ‘The Tao of Jeet Kune Do’ a hundred years ago. Excellent.
I work in a warehouse (for the evil empire no less) and am also bending, twisting, and putting myself in awkward positions for longish hours at a time. It does catch up to me sometimes and especially so when I’m killing it in the gym (to echo what Veggie said). I’ve found that if I’m fanatically devoted to my rolling and stretching when I get out of the shower it helps a lot. Hitting a few yoga poses (and the occasional cat stretch!) also helps.
Looking through the Janda videos it looks like the basic idea is a situp without your feet being held? I thought flexion was the debil. scratches head
hey Kristof! yeah,I’m digging the bird dogs–those are proving the best i find.
I do enjoy the foamy roller, but I hesitate to use it one the area that i feel the clenching and super stiffness-- or any area of my lower back. I did it once or twice before and wonked it all to hell–lost a lot of its firmness and stability. made it rather limb noodle like :{.or i’m just crazy :)!
PMPM! i was great to see you! I’ll say it again,you looked HOT! :D!
hey soldog! It was great to see you! too bad it was lickity split–you did great too!
–
yesterday i just did 30min cardio and stretched
today was creamy butter deadlifting day one. its been a month since i dead lifted–and about 3 months and a half since i screwed my back up.
warm up with a few glute activation thingies
bar x10, 135x5,185x5, 205x5, 225x5.
All felt fine–and it took all of my will power to stop! SLOW SLOW I’ve gotta go slow. i made sure i rested at least 45 seconds between sets. usually i trot around the gym for a lap and can’t wait to do more. must wait.
benching 115x7, 120x5x3 sets, 125x2x2 sets, 130 for 3 nice singles
bar only gm’s and ghetto reverse hypers in between
db rows 50’s x15, 60’s x8, 70’s x4
30mins cardio
stretching,a few sets of dragon type ab exercises, stretching again
Hey brutiful, you’re being really smart with that back, kudos to you. It’ll pay off in the long run, DLs were major in rehabbing my back, but it can also cause more trouble. Just have to know the difference between good and bad pain, and push enough to make your back stronger, but not too much to have another lay off from the DLs, ya know? =)
Strong work today Dollface, and I’m the same way in between sets. Only difference is I just trot around the bar for oh, 15 seconds then I’m ready again. That’s why sometimes I’m grateful to have people interrupt my training, since it ensures that I’m not rushing rest between sets.
So 125x2x2 (vs. just x1) annnd that 130 you hated last time for three good singles? I won’t say it’s love between you two, but something sure seems to be happening. Also, it makes me grin that 225x5 is your creamy buttery dead work. Because it’s awesome, not for any other reason.
Glad your back’s letting go/getting back to normal. Life’s kind of a bitch when it’s all funked up.
hey nikki! thanks for stopping by–and you brought that gorgeous body with you :D!! :)! we’re kindered spirits !! i gotta rein it in A LOT. its quite hard
thanks MiM! yep…its so so, but not bad bad so word!
hey Kristof! thanks! benching i must do often or what crap gains i get go all to hell–but i’ll gladly take the encouragement I appreciate it!–the deads i am fearful of…fingers crossed…
today
overheads 100x20, 105x12, 115x8, 120x8
front sq 135x13, x10,x9,x8, 145x5
push presses 105x8,110x8, 115x6, 120 and i was done
30 mins cardio plus mad stretching.
a friend lent me a electronic shiatsu massage chair… :} nice! its wonderful!!!
so glad to hear that your deadlifting went well and that you were left wanting more i also can’t believe that that is going easy for you. i mean, i believe it given what you are capable of. when i compare it to what i am capable of…
thanks alexus!–sigh of relief…but still i’m scur’d. my problem is i love dead lifting very much. and i get all hyped up and go chasing reps and get all funky with my form in the rush and then is suddenly hurt myself time:{ I got long monkey arms as well-- very helpful for the exercise
but god knows it wasn’t always that way. i used to suck at it and was stuck at a max for 2 years with no change. something finally clicked and i started training decent about a year and a few months ago when it finally all came together. and then after that it was when i had access to a gym with round plates i realized how great it really is!
you’ll get there–but hey!! if you haven’t already surpassed me in upper body strength ratio wise–i bet.
freakin dips–which i can’t do one! I’ve never successfully done one dip ever! i’ll admit the fact that i am being lazy and wholeheartedly gravitate towards exercises my body seems to catch on easier too… and dragging it out to the bitter end! :)!
I used to love deadlifting. I’ve got monkey arms, too But then I hurt my back with them. Tried really hard to rest it but the only thing that was in my routine that didn’t seem to hurt them was push-ups. I got better at push-ups but couldn’t leave (light!) powercleans / powersnatches alone.
Mostly it would be fine but then one rep would tweak it again. Took 1 month for it to be better enough to not tweak anymore. Then it took another month for me to regain my strength levels enough so that I could train in the heavy weights room again (be able to throw around 20kg).
Scared of them since then
I do miss them, though. Have learned that my back is stronger than my legs so I have a tendency to use hip hinge to lift it rather than using my legs until it gets past my knees. Want them back for the leg work. I find it really hard not to use my back, though. Can lift much more that way and I like deadlifting heavy (for me) because it makes me feel badass like nothing else!
I think there really is something to n8tive’s strategy of doing certain exercises 'till you learn to love 'em.
I gotta learn to love squats. I will… Just a long (loooong) road for me with needing to work hard on flexibility, mobility, movement, and then the fact that I’m so bloody weak. I don’t mind hard work but gotta suck it up a bit when I’m struggling my ass off with such piddly little weights.
ah! i see–well for me any type of clean and light snatches, bent over rows even are deadlift related–anything i gotta hoist from the floor. so i can see how if you trained those still how your dl/ back wouldn’t get much rest.
YES!! and deads i feel too are very quick to loose the flow for they do come back,but its not as simple as other things that are relatively easy to get back on the horse.
i hear you 100% about the struggle on stuff you don’t like–i’m awfully lazy about mine for sure…and its demoralizing as all get out when you feel like you’re going NO WHERE. but of course we are. and also we’re already way more advanced then the average perosn–male or female-- who does nothing at all athletically.
hey PUFF! naw, i’m just am freaking weak. weak triceps, lil pidly flabbo arms. bottom heavy to the extreme–and kinda fine with it
today
did 30 mins cardio earlier this am, had my day–errands ect, went to bed, woke up a 6pm to start my nocturnal day
today/tonight
front loaded bb Bulgarians 85# x8/leg x 2sets, 95x5/leg, 105x5/leg, then 85# x8/leg x 3 sets
30 mins cardio tossed in --due to extra meatballs from afternoon before. HMMMMMMM :}
PP: the opposite of monkey arms is T-rex arms.
Brute, what are ghetto reverse hypers? I’ve got a dungeon gym and I need all the help I can get. Do you have any ghetto GHR’s? I’ve tried every piece of equipment we have and I can’t get it.
The lifts look strong. The comment about devil animals made me laugh, I recall some animals not being real happy after surgery. How are the nocturnal days going? You have inspired me to start doing overhead squats again. keep up the great work and I really enjoy the log.
Your lower body will understand, and might even reward you with stronger deadlifts down the road.
thanks for stopping by–and you brought that gorgeous body with you :D!! :)! we’re kindered spirits !! i gotta rein it in A LOT. its quite hard