Today I spent about 40 minutes rotating between the following stretches (made-up names):
Standing back bend
Standing touch toes
Kneeling quad stretch
Squat hold
90-90 hip/glute stretch
Shoulder dislocates
I also did some voodoo floss work on my knees.
When I do the quad stretch I definitely feel an area of particular tightness just above and lateral to my right kneecap, which could explain my knee issues. Hopefully this means I can solve them by stretching.
Just for future reference I could hold the squat position for a maximum of 1 minute. I’m not sure what a good time to shoot for is (I’m guessing I should be able to hold it pretty indefinitely) so my initial goal is 5 minutes. I think I’ll put off starting pistol squats until I can comfortably do that (as well as more easily do the quad stretch).
[quote]LoRez wrote:
How did you manage to stay motivated to do 40 minutes of just stretching?[/quote]
Watched TV on my laptop lol. The joys of training at home.[/quote]
Ok, well that’s different.
Some of the rehab exercises and stretches they had me do got pretty boring. It adds up to something like 90 minutes if I do everything exactly per the handout they gave me…
And that’s not including the foam and tennis-ball rolling they want me to do too.
90 minutes of rehab work is killer, I definitely couldn’t stay motivated for that.
Today I did the above stretches for around 20min, and held one of the squat holds for 1:10 (I’ll try and gradually increase that).
I’m feeling pretty demotivated atm, and my knees have been bugging me today. Also, with regards to my above plan of doing pistol squats - I think goblet squats would be a better choice. There’s just no point in risking it.
EDIT
Another training plan could be to split it into an upper day and a lower day, with S&S counting as my lower day. Would that mean I’m skimping on legs?
The upper body day could be pull-ups and dips, or KB row and press, or, probably the best option: KB row and one-arm push-ups (as I already have the equipment for these and they don’t aggravate my shoulder).
I felt a lot more motivated during this session: I think all I needed was a bit of variety. My rows have decreased quite a lot, as I hit 5x10 with 40kg while in Australia in April, but I’m confident they’ll come back quickly. I really think adding in an upper body day is the right thing to do.
EDIT I also did a tonne of stretching today (squat hold for 1:20min) and foam rolled my IT band.
I just did 40min of stretching today, including a squat hold of 1:30min. I have a nice amount of DOMS in my chest and lats today, which is good. Nothing else to report really.
Training Plan
I need to plan out my new routine. I think that I need to have a lot more variety than before, and I need to get some dedicated cardio in. I’m also going to try not to train my knees on consecutive days, so as not to aggravate them.
I think that’s a decent idea. It sounds pretty low volume - will you go a bit higher on the volume for “lower body” since you’re only working it once a week? Like 10x10 swings instead of 5x10? Same volume weekly, but six full days between each workout.
Also, if you want another idea for KB work that’s really “conditioning” as much as it is “upper body” or “lower body” work, check out the workout I posted from today. Might appeal to you.
[quote]ActivitiesGuy wrote:
I think that’s a decent idea. It sounds pretty low volume - will you go a bit higher on the volume for “lower body” since you’re only working it once a week? Like 10x10 swings instead of 5x10? Same volume weekly, but six full days between each workout.
Also, if you want another idea for KB work that’s really “conditioning” as much as it is “upper body” or “lower body” work, check out the workout I posted from today. Might appeal to you.[/quote]
Thanks ActivitiesGuy, that’s a good point about the volume. Maybe I could add in an additional exercise, such as goblet squats? Yes I saw your post in your log - it looks good :).
Actually scratch that training plan - there is no need for me to drop my frequency so drastically. I think a 3 day repeating pattern of upper-lower-rest would work better, with stretching done every day and cardio when I feel like it.
Lol, I tend to agree…that seemed like REALLY low volume.
I’m telling you: just add some kettlebell carries and walks for your conditioning (either on the “rest” day or after your lower body work). Take the 20 kg bell outside and just walk around your yard or walk around the block. Carry it in the suitcase position, the rack position, overhead, any of the above! This will be easier on your knees than running or biking, and you’ll be surprise at how much your heart rate will climb after 15 minutes of carrying the bell around!
Ok so today is day 1 of my new routine (outlined above). I know my most recent session was upper body, but I felt like doing it again. Tomorrow will be Simple and Sinister and the following day will be a rest day/cardio and then the cycle will repeat. Today I also spent 20min stretching (1:30min squat hold).
2014 Goals
My goals for the end of 2014 are to be hitting all S&S reps with the 40kg, 5x10 rows with 40kg and 5x5 one-arm push-ups. That’ll be ideal.
[quote]RATTLEHEAD wrote:
Fit in some cardio/lifting with me too…[/quote]
Absolutely, of course! I’m always keen for that. I will be flexible with my routine and if I have the opportunity to train with you I’ll definitely do that in preference!
[quote]ActivitiesGuy wrote:
Lol, I tend to agree…that seemed like REALLY low volume.
I’m telling you: just add some kettlebell carries and walks for your conditioning (either on the “rest” day or after your lower body work). Take the 20 kg bell outside and just walk around your yard or walk around the block. Carry it in the suitcase position, the rack position, overhead, any of the above! This will be easier on your knees than running or biking, and you’ll be surprise at how much your heart rate will climb after 15 minutes of carrying the bell around![/quote]
Thanks ActivitiesGuy, I will definitely try it! In fact recently Rattlehead and I did a similar session with 20kg farmers walks, swings and sled pulls.
40 minutes of stretching is a lot. Personally i think 10-15 minutes of mobility work with some static stretching is all that is needed, although I understand this would be different for different people.
I am also been doing a lot more of “3rd world squatting” in the attempt to try and improve my hip flexibility so one day I can squat properly. How wide are your feet? Do you need to hold something in front of you (I do)? Do you feel any tightness while doing this?
In terms of your programming, are you not tempted to lift some weights 2-3 times a week??
Rest Day (Yesterday)
Yesterday was meant to be lower body day, but due to a long shift it became a rest day and today is lower body. I’m going to have to just be flexible with stuff like that.
Simple and Sinister Day 61
One-Arm Swings
28kg: 2x10
40kg: 3x5 Man these felt heavy.
[quote]theBird wrote:
40 minutes of stretching is a lot. Personally i think 10-15 minutes of mobility work with some static stretching is all that is needed, although I understand this would be different for different people.[/quote]
Yeah I know what you mean. The 40min was only to give me a kickstart tbh, 10min will be the norm.
[quote]theBird wrote:
I am also been doing a lot more of “3rd world squatting” in the attempt to try and improve my hip flexibility so one day I can squat properly. How wide are your feet? Do you need to hold something in front of you (I do)? Do you feel any tightness while doing this?[/quote]
My feet are a medium stance, a bit wider than shoulder width. I don’t need to hold anything in front of me. Yeah I feel a lot of tightness, particularly deep in the hip joint itself, rather than a particular muscle. How are you doing yours?
[quote]theBird wrote:
In terms of your programming, are you not tempted to lift some weights 2-3 times a week??[/quote]
Well the kettlebell work to me is the same as lifting weights, especially with the 40kg. It really doesn’t feel any different to me than lifting a barbell.
It feels so good to be getting an upper body pump going again! It’s been far too long. In terms of the push-ups I’m just going to use them for a few weeks to recondition my pushing muscles (I don’t want to rush it as I’ve had pec/shoulder issues before). Longer term I think I’ll either work on one-arm push-ups or perhaps kettlebell floor presses.
