Yeah, nothing too excessive. We used to do that cause you know, ball is life, and we wanted to get back playing as soon as we could lol.
There’s logic to it though. Soft tissue can heal but there’s a significant amount of fibrosis or scar tissue that’s developed afterwards. The new trend towards early mobility for injuries these days is so that you don’t develop as much fibrosis, as shown by newer evidence
You don’t get any chicks when you’re sitting on the bench.
Well I can always sit next to the chicks with my sprained ankle. It’s a win win either way! Haha!
It’s football time in Tennessee!
Go Vols!
Holy shit, TN offense has Already turned the ball over. Jesus!
Tough day to be a Tennessee fan. Maybe I should just work on my stamp collection on Saturday afternoons.
I rolled around on a lacrosse ball and did some band stuff for my hips. Then chopped some wood. It’s really hot out there. Down week at the gym upcoming.
9-2 Lower
Single Leg Kneeling Hamstring Curl x 25
Leg Extension Against Band x 35
Twice
Suitcase March x 10 each side
Band GM x 30
Twice
Reverse Hyper x 30
Decline Sit-up x 20
Twice
Reverse Hyper x 30
Hanging Leg Raise x 12
Twice
Neck Harness Extensions x 30 x 3 sets
Zero pukes.
9-4 Upper, shoulders/tris, down week
Get loose
Rogue Shrug x 15
Band Tricep Pushdowns x 40ish
Rear Delts x 15
3 times
Overhead Press Machine x 12
Rolling dumbbell tri extension on flat bench x 12
Dumbbell Bent Row x 12
Rolling DB tri extension on decline bench x 12
3 times
Barbell Curl x 12ish
Dumbbell Y Raise x 12
Kettlebell Drag Curl x 12
3 times
Zero pukes. Pumps felt good, looked good in the mirror. Some jokers were underfoot and I couldn’t do curls seated on incline bench or preacher machine. The only thing handy were the KBs, I wanted my elbows behind my body for that long head of the bicep so I pushed them back and I was doing drag curls. Great contraction! Trying to keep wrist locked to keep the KBs lined with forearms made hellacious leverage against biceps.
Then I gave my dogs a bath.
9-6 Lower
Get loose
Standing Leg Curl x 8/4/2 alternate legs, rest pause
Step Up x do 10 grab ball do 10 more. Add height each round
Hip/Ab Raise x 12, hold at top
3 rounds then a bunch more step ups
Band thru Belt
-march holding medicine ball to belly x 50 or so
-landmine side to side abs x 12
-dimmel deadlift x 20
-barbell row x 10
3 times
Step ups were great. I focused on gripping the step with my toes, I could really drive off the floor, up my leg, through my hip. I guess I’ve been pussy footing around on my ankle, it definitely felt like I was pushing off harder. Doing stuff with band thru belt was less boring than just walking in place. I’ll definitely do that again. Down week continues, no pukes today.
Hip stuff I’ve been into lately.
For the “impinged” side, or the side with less internal rotation. Or the hip that “pinches” during squat. Or the side that does most of the work when squatting/hinging. Or the “high side.”
Using the band to “stretch” the tight hip joint. I try to go with the stretch and almost push my femur “out” or away from the pelvis. Vaguely like a McGil curl up.
For the other “hyper mobile side” or the side that I shift or lean to during squat. Or the side were tension comes off the hamstrings and onto the crotch/adductor during squats/deads. Or the “low side.”
Fighting against the band and using the hamstrings and glute to “suck” the femur into the hip socket. Then when femur is “sucked back” the adductor is in a good position to squeeze properly and not get all stretched out.
Get in position and hang out for like 15-20 deep breaths. Kinda pushing the less mobile hip forward and out and the pulling the more mobile hip back and in. Then the frog stretch to work both hips at the same time. I try to keep the tight/impinged/less mobile leg “pushed out.”. And the loose leg “sucked in” then use glutes, abs and adductors all together to stay in that nice neutral hip position. I can’t get my toes turned all the way out like this guy.
Anyway, 3 moves to square up crooked and hips learn to use muscles to resist hip shift.
Awhile back I couldn’t do a reverse crunch, so I worked on those for awhile.
Then hanging leg raises with a super short ROM, trying to use low abs, not hip flexors. My legs don’t even get up to parallel. Almost maybe like a hollow body hold.
And just recently some decline situps, with the bench on a low incline. Like the frog stretch I think about pushing my left knee/thigh “out” or “forward” and leg curling/pulling my right leg down and in with glutes and adductors. This like balances out or counters my natural twist. When I do this right it feels like all the motion is in my hips, with the work done by my abs. Not like bending at the spine and using all hip flexors.
A positive story about the University of Tennessee. I guess I’m still a fan.
Hopefully there will be more positives come 7pm kickoff.
9-8 Downer Upper
Get loose
Cable Pulldown, Medium Width semi overhand
x 20, 15, 12, 20
Incline Press Machine, Stop and hold below lockout then finish press
same 3 sets up and one high rep back off set as pulldowns
Glass Dumbbell Row
4 x 15
Incline Dumbbell + mini band Press
4 x 15
Barbell Curl
3 x 15
Band Face Pull the Band Y Raise
3 x 10/10
Incline DB Hammer Curl
2 x 20
Pec Deck
2 x 30
Sunday morning pre NFL workout. Tennessee Titans visiting the quickly improving, super hyper Cleveland Browns.
Down week is over. Maybe maybe I’ll go in the back yard and do some jumps up on to a stack of tires to loosen up my legs for tomorrow. Maybe I’ll just drink beers.
Cool stuff from ewe tube. Erin Stern lifting with Arash Rahbar at Bev Francis Powerhouse gym, where the Mighty Stu also trains. Olympia dude Arash has a tight TFL and whack glutes just like my bros and I. Also I proudly endorse Dymatize protein, so I have a lot in common with these two.
Sunday evening
Jumps
Bodyweight x 8
Holding 25 DB x 8
Single Leg x 8
Not very high
9-9 Lower
Get loose
Leg extension against band x 25
Hanging leg raises x 12
3 times
Ass Blasters
3 x 15
Hack Squat
3 x 15
Neck extension x 25
Reverse Hyper x 25
Single Leg Curl x 20
4 laps
The music made it seem more hardcore than it looks written down.
Blasting asses is always hardcore
September 11th Upper
Get loose, do some upper back moves
Rogue Shrug x 15/12/10
Rear Delts on Reverse Pec Dec x 12ish
Monster Mini Band Pushdowns x 50
3 rounds
Lean away side delt dumbbell raise x 15 or 12ish
Dumbbell Bent Row x 13 + or -
Dicks Press x 10 or 8
4 rounds
Seated Press Machine, half half full reps x 8 or less
1 arm cable row x 12
Rolling Triceps on decline with kettlebells x 12 or 10
3 rounds
Bonzer! Half these moves had stranger aeons of TUT.
I tried to imitate these guys.
Some upper back moves.
think this will help me. sounds like a lot of issues i have.
Give it a shot Duke. Don’t go crazy by stretching the bands super far and getting huge band tension at first. Gentle stretch/pull from bands, don’t let them torture-rack, annihilate you. Take big deep breaths into you belly.