[quote]nlmain wrote:
I bet people try to touch that ass “accidently” all the time 
I can’t do the ab roll outs at all, that is a great idea. I must remember to give it a try.[/quote]
Lol frenchie…i don’t even know what to say to that.
I really like the concept, need to refine it but i think its something that people can work with? Let me know if you try it and how it works.
Ab rollouts from my knees are challenging me quite enough as it is! The box idea is pretty cool for the future, though.
Great idea with the ab roller. I’m gonna try something like that tonight.
Thanks guys/gals…it’s kind of a crude set up…but if it works??? We’ll know soon. Any feed back you guys have would be great.
Hey German, Nice work on the ab rollouts. You make those super look easy!!
I’ve been doing a few sets of ab rollouts and aside from feeling it more in my shoulders than in my corah (as we say in NYC, hehe), I find I also have a bit too much of a sway back…Not sure if I can explain it, but for ex. if I do a plank I don’t have this same problem. I keep abs tight, shoulders high, tailbone in. Not with the rollouts.
I’m wondering if maybe my abs are just not strong enough for the ab rollouts? Admittedly, I’m not a big fan of abs training :l
Also, now that I have your attention cough the other day when I was box squatting, I unracked the bar and felt like my ribcage sunk into my spleen or something. I was able to finish the set but it wasn’t the most comfortable…
Do you think this is all symptomatic of the same issue, namely the weak core? FTR, I’m still squatting high-bar, maybe if I switch to low bar I won’t have the feeling that my spine is compressing?
Sorry if this is something you might not be able to consult on. lol! Feel free to respond with “I’m not a magician, Maschy” 
Hi G -
Maschy suggested I drop by for some advice. Basically I strained my right hip flexor on thursday trying to triple a former PR. I can walk fine but bodyweight squats hurt in upper quad area near the hip crease and near the groin area. In different times I’d just lay off of it and let time do it’s thing but problem is I have a meet planned next saturday and I think I bombed it.
my research suggested: hot and cold therapy (ice packs, small electric blanket, shower, baths), Tylenol 500mg every 4-5 hours, tumeric in high dosage (325mg x3 pills 2-3 times a day).
rest and no stretching.
what’s your 2 cents?
[quote]Mascherano wrote:
Hey German, Nice work on the ab rollouts. You make those super look easy!!
I’ve been doing a few sets of ab rollouts and aside from feeling it more in my shoulders than in my corah (as we say in NYC, hehe), I find I also have a bit too much of a sway back…Not sure if I can explain it, but for ex. if I do a plank I don’t have this same problem. I keep abs tight, shoulders high, tailbone in. Not with the rollouts.
I’m wondering if maybe my abs are just not strong enough for the ab rollouts? Admittedly, I’m not a big fan of abs training :l
Also, now that I have your attention cough the other day when I was box squatting, I unracked the bar and felt like my ribcage sunk into my spleen or something. I was able to finish the set but it wasn’t the most comfortable…
Do you think this is all symptomatic of the same issue, namely the weak core? FTR, I’m still squatting high-bar, maybe if I switch to low bar I won’t have the feeling that my spine is compressing?
Sorry if this is something you might not be able to consult on. lol! Feel free to respond with “I’m not a magician, Maschy” :)[/quote]
Hmmm…i don’t think your abs are weak, maybe a bit out of shape training wise but i doubt they are weak. I quess i would first want to know if your bracing abs before you start the roll out or unrack the bar. Bracing is what you do naturally if someone went to punch ya in the gut and you tensed up your stomach. Kinda of pushing out but not literally. Try bracing the abs and locking in low back before the roll out and get the abs engaged the whole time( same with squat) and see if that helps. If not i have a plan “B”, and also a C and D if needed.
I think planks can be a little forgiving in the sence that you dont have to really brace the abs hard to not sag? IMO
[quote]nlmain wrote:
Hi G -
Maschy suggested I drop by for some advice. Basically I strained my right hip flexor on thursday trying to triple a former PR. I can walk fine but bodyweight squats hurt in upper quad area near the hip crease and near the groin area. In different times I’d just lay off of it and let time do it’s thing but problem is I have a meet planned next saturday and I think I bombed it.
my research suggested: hot and cold therapy (ice packs, small electric blanket, shower, baths), Tylenol 500mg every 4-5 hours, tumeric in high dosage (325mg x3 pills 2-3 times a day).
rest and no stretching.
what’s your 2 cents?
[/quote]
Sorry to hear that Frenchie…ouch. Well none of my degrees or certifications are in treating injuries so i really can’t tell you how to treat it…but if it were my hip i would do the following: I would do just ice for several days 20 min at a time as often as i could. Go to heat after that with a light stretch as pain permits. Yes on Tylenol or Ibuprofen.
I would be putting on some lineament for tendons from the tack shop. I like Bigeloil. Its not greasy and doesn’t burn, my grandfather and other farmers always had it on hard for ever and you know those old wise farmers are never wrong lol. I would also lay on the floor and put my legs up over a chair or coach or something. Hips bent at 90’ and knees bent at 90’.
Let hands rest on stomach and let my low back settle to the floor, not forcing it just letting it relax and settle. I would do that several times a day. My guess is your low back will be arched up off the ground ar at least one side will be higher than the other? Let me know if you try that one. Can do it from 10-30 min if you have time. Hot/cold is good but not sure in this case? Hope any of that helps…and BTW no more PR triples 10 days before meet ok…lol
Friday
Power snatch 5x5
Push press behind head 5x5
Db row 3x10
T bar row 3x10
Db tri 3x8
KB circuit 30/30/30/30 each arm , 30 sec rest between combo’s, 1x
Swing/clean
squat/press
high pull/snatch
Today
sumo 5x5
Conv 5x5
Str leg off 3" 5x5
Leg press dead stance pause at bottom 5x5
Step up 7" 3x10 E
Ham curl on glute ham (more like top part of glute ham but will eventuall get to kneeling ham curl) Pad close so knees cant drop down
5x6
back ext 3x8
Cir
SL Ext 3x10
SL Curl 3x10
SL heel raise 3x12
[quote]Germanone wrote:
[quote]nlmain wrote:
Hi G -
Maschy suggested I drop by for some advice. Basically I strained my right hip flexor on thursday trying to triple a former PR. I can walk fine but bodyweight squats hurt in upper quad area near the hip crease and near the groin area. In different times I’d just lay off of it and let time do it’s thing but problem is I have a meet planned next saturday and I think I bombed it.
my research suggested: hot and cold therapy (ice packs, small electric blanket, shower, baths), Tylenol 500mg every 4-5 hours, tumeric in high dosage (325mg x3 pills 2-3 times a day).
rest and no stretching.
what’s your 2 cents?
[/quote]
Sorry to hear that Frenchie…ouch. Well none of my degrees or certifications are in treating injuries so i really can’t tell you how to treat it…but if it were my hip i would do the following: I would do just ice for several days 20 min at a time as often as i could. Go to heat after that with a light stretch as pain permits. Yes on Tylenol or Ibuprofen.
I would be putting on some lineament for tendons from the tack shop. I like Bigeloil. Its not greasy and doesn’t burn, my grandfather and other farmers always had it on hard for ever and you know those old wise farmers are never wrong lol. I would also lay on the floor and put my legs up over a chair or coach or something. Hips bent at 90’ and knees bent at 90’.
Let hands rest on stomach and let my low back settle to the floor, not forcing it just letting it relax and settle. I would do that several times a day. My guess is your low back will be arched up off the ground ar at least one side will be higher than the other? Let me know if you try that one. Can do it from 10-30 min if you have time. Hot/cold is good but not sure in this case? Hope any of that helps…and BTW no more PR triples 10 days before meet ok…lol[/quote]
Thanks!
Hi,
great lifting there mate. I’m a bit late to your log but thought this site might help you with your hip. I use some of the stuff myself for mobility work and you have the bands and lacrosse balls as well.
http://www.mobilitywod.com/
Thanks, German! I’ll work on the bracing of the abs and see what happens.
And nice training. Friday and Sat look like tons of fun! Lots of variety. I always feel like I do too much, but then I see what some of y’all do and realize i’m just joking myself. lol!
Ur welcome Frenchie and Maschy. Nobby i’ll check it out, thank you.
Kb today
4 min each exercise 30 sec int each arm, 1 min reswt between ex
swing
clean
clean/press
squat
high pull
snatch
Monday
Kb’s
30 sec each exercise in combo then switch arms
Swing/clean
Press/High pull
Swing/snatch (supposed to be sq/snatch, i am laying off direct leg work til fri)
30 sec rest between combo, 60 sec between rounds, 4 rounds.
I think the Kb’s are hitting the delts, traps and upper back pretty good. Maybe my imagination but think i am getting a little thicker through those areas?
Delt
Edit: not very clear sorry, but you can make out the delt f you try lol.
whistles
Oh yes, those kettlebells are doing just the trick!!
Nice work, German!
Umm… Yup, its working. Feel free to post another delt shot.
About time you are giving your legs a rest…
[quote]UpScale wrote:
Umm… Yup, its working. Feel free to post another delt shot.
About time you are giving your legs a rest…[/quote]
Thanks Maschy and UP!
I’ll try another delt shot sometime, (for the record that was a lower body day lol)
You are right on legs, just need more smarts and less stubbornness lol.
That pic in the jeans is very nice indeed.
