Not much to report today. I went to the gym but it was mostly glute activation stuff - very dull. (Thanks to Kimba for reminding me I need to do this). I’ve had a pain in the left glute/ham on and off for some time and after a dormant period, it resurfaced during a day at Tokyo DisneySea where the queues for most of the rides were three hours long.
Did the old cable abduction, hip thrusts, bird dogs (harder than I remembered, actually), clams, glute/ham raises and so on.
Now I just need to remember to keep doing this stuff.
This’ll be my last gym session until Monday, as the weekend will be spent riding rollercoasters and funfair rides, hopefully not in the rain.
Well, darlin’. There is nothing stopping you from doing bridges, clams and birddogs at home/the hotel after the rollercoaster riding, now is there? I had to do glute activation every. damn. day. for almost two months before I got serious improvement. I still do some of it before every workout and on “rest” days.
Hotel? Ha! I’m staying in a very small flat with a bunch of gay men. I’ll be on the sofa. Some will be sleeping on the floor. No room for anything, I’m afraid. But yes, I understand the need to do corrective work often.
[quote]Cal Jones wrote:
Hotel? Ha! I’m staying in a very small flat with a bunch of gay men. I’ll be on the sofa. Some will be sleeping on the floor. No room for anything, I’m afraid. But yes, I understand the need to do corrective work often. [/quote]
Well, birddogs and clams would certainly be interesting (and entertaining) in that situation!
Urgh, an embarrassing trip to the gym today. I had no energy today, and my joints were all moaning like crazy to the extent that I cut my workout short and called it a day. Highlight was a 45kg (99lb) push press, but the overall performance was piss poor.
I’ve been fighting off a cold since Friday <insert moan about “hero” colleagues who come into work whilst harbouring a virus and tough it out whilst infecting everyone else> and had a weekend of running around amusement parks, sleeping on sofas and eating shit food, plus Aunt Flo came to town four days early (bitch whore) and I’ve created a perfect storm of shitty training conditions. Part of that’s self inflicted, admittedly, so I’m not going to piss and moan about it. I’ve put myself on a protein/fat diet for a few days and that, plus some quality sleep, will hopefully sort me out.
Aside from that, I visited the hospital this morning to have my mutant foot x-rayed, so hopefully that should shed some light on what’s going on with it. I’ll have to wait a week or two for the results, mind you. But I am going to see my physio on Wednesday and see if he can do anything to help.
[quote]Cal Jones wrote:
Aside from that, I visited the hospital this morning to have my mutant foot x-rayed, so hopefully that should shed some light on what’s going on with it. I’ll have to wait a week or two for the results, mind you. But I am going to see my physio on Wednesday and see if he can do anything to help. [/quote]
dying to see mutant foot xrays. please post when available.
You got a big bottle of whisky too? Cos we’ll need that.
I have resorted to a bit of minor self-surgery before (cutting out veruccas, removing my own stitches and the like) but reattaching tendons is a bit beyond my scope. I doubt I’ll need any surgery on it as it was never a problem before I sprained my stoopid ankle - just wanted to find out if there was a fracture there. I’m not terribly patient when it comes to letting stuff heal, so just wanted to know what I’m dealing with here.
Snazzy toenail polish. Mine currently are OPI’s “I’m Not Really a Waitress”. Great name, great color.
I once had a foot x-ray which showed, of all things, a sewing needle embedded deep in there. A cause for much pointing and staring by the doctor and his staff, but harmless. Its probably been there since I was a kid (my mom sewed alot).
That’s a Barry M (cheap brand in the UK that comes in zillions of fun colours), named rather boringly, Cyan Blue.
Anyway, I got to the gym this morning and for a leg/glute activation workout.
Box squats:
1 x 20 x naked oly bar
1 x 15 x 30kg (66lbs)
3 x 12 x 40kg (88lbs)
Two more reps on the 40kg set than last week. I have to watch that my knees don’t cave in towards the end of each set - that and keeping my lower abs in and back straight takes a lot of concentration.
Next step, rather than add weight, is to remove a rise. I need to build up a full ROM on this.
I supersetted these with hip pops (or hip thrusts with feet on the box) - 20 reps with no added weight per set.
Followed these with cable leg abductions (3 sets per leg), then glute ham raises (holding a 5kg medicine ball) supersetted with reverse hypers (2 supersets), then bird dogs and clams.
Not a big weights workout but it felt much better than yesterday’s half-arsed attempt.
Throat is still a bit scratchy and am still feeling a bit run down, so I hope this virus buggers off soon.
You might want to consider doing some of the glute activation work before squats. I find that helpful to sort of wake up the glutes before the big lifts.
No training today but I did visit my physio. Surprise, he had never seen an accessory navicular before so I had to educate him as to what it actually was. I ended up getting what amounted to a really expensive foot massage.
I’m going back in about three weeks, by which time I should have my x-ray results. Hopefully it won’t be fractured
My butt’s niggling a bit (there’s a bit of DOMS, but I’m talking about the glute pain thing). It always seems a bit worse after doing the glute activation stuff - I don’t know if I’m doing more harm than good. But fact is, with the APT I’ve got, I really have to fix it. Meh…
1 x 20 x naked oly bar
1 x 15 x 30kg (66lbs)
3 x 12 x 40kg (88lbs)
Two more reps on the 40kg set than last week. I have to watch that my knees don’t cave in towards the end of each set - that and keeping my lower abs in and back straight takes a lot of concentration.
Next step, rather than add weight, is to remove a rise. I need to build up a full ROM on this.
[/quote]
I like the polish, too. Ima get some. How low is your squat right now?
[quote]Cal Jones wrote:
You got a big bottle of whisky too? Cos we’ll need that.
I have resorted to a bit of minor self-surgery before (cutting out veruccas, removing my own stitches and the like) but reattaching tendons is a bit beyond my scope. I doubt I’ll need any surgery on it as it was never a problem before I sprained my stoopid ankle - just wanted to find out if there was a fracture there. I’m not terribly patient when it comes to letting stuff heal, so just wanted to know what I’m dealing with here.[/quote]
Last year, my daughter sewed up her own hand, with fishing line, after slicing it open. She had had stitches earlier in the year, at the ER, and still owed from that. So, she belted back a couple, then stitched it up. Turned out really good–no infection, and only a very faint scar.
