Spent 40 minutes before training foam rolling and working on mobility. Did feel some very slight irritation(2/10) in my lower back again. Hips are tight as fuck. I will have to try and roll that shit at least every 2nd day.
Team soccer training was good. Good intensity. Played a few small sided games and got lots of touches in. Groin felt ok, although I wouldn’t be confident to try a full on sprint or a full powered shot on goal. Im just going to be cautious with the groin and I think it should be all ok.
Why not foam roll at home PWO or just before bed. Had good results rolling right before bed. Reduced my soreness tremendously the next morning.
Although ATM i do find Agile 8 and Simple 6 used before there respective workouts enough for me to prevent any tightness / mobility issues.
[quote]jtownlax wrote:
Why not foam roll at home PWO or just before bed. Had good results rolling right before bed. Reduced my soreness tremendously the next morning.
Although ATM i do find Agile 8 and Simple 6 used before there respective workouts enough for me to prevent any tightness / mobility issues.[/quote]
yeah bird, i mean just roll out every day not just before lifting, at least once a day i roll out the big muscles, then every other day id say im using the baseball to dig into harder spots.
My experience with contrast showers is that they make me feel amazing…i do like 4-6 rounds of hot/cold extremes of both for about a minute on each? i always just feel super refreshed and awakened after one of them.
Dont care if ice isnt recommened anymore it makes me feel better so it works for me.
[quote]jtownlax wrote:
Why not foam roll at home PWO or just before bed. Had good results rolling right before bed. Reduced my soreness tremendously the next morning.
Although ATM i do find Agile 8 and Simple 6 used before there respective workouts enough for me to prevent any tightness / mobility issues.[/quote]
Good idea. Although I get all sweaty and worked-up when I foam roll. I like to do mobility work in conjunction with foam rolling, so I get warm and sweaty. Not a good idea before bed. For some reason I have never rolled after working out, I don’t know why, but it just doesn’t seam right. Maybe Ill give it a go.
I did plan to go to the gym this morning, but once again I needed the extra sleep. I think I need to get to bead earlier, although saying that, Thursday nights training was intense, and I have been busy at work this week.
TRAINING
PM
Upper Body at the Gym.
Agile 8 and shoulder warm up.
Squats.
3 sets of 20, bar only. Feeling good, I think mobility has improved heaps. Im going to try get a video so you guys can see my form. I then wanted to do some squats with a bit more weight, but some douche was in the squat rack benching 30kg for endless reps. So I did 3 sets of 10 using 40kg. Probably better that I did go lightweight, as I did twinge the back the other day a bit. Today the back felt ok, felt the slightest twinge(1/10), but it didn’t cause me any discomfort.
Barbell bench
Ramped up to my working set.
3 x 100kg
3 x 105kg
3 x 105kg
3 x 105kg
3 x 105kg
3 x 100kg
Pull-ups.
3 sets of 6 with a minute break in-between. And then I did some chin-ups to failure for fun as usual(I got about 9).
dB rows
3 sets of 7, using 32.5kg dBs.
3 rounds of the following;
1 minute and 15 seconds front plank and 12 face pulls. (I wanted to do some leg raises, but I decided to give it a miss due to my angry adductors)
I wanted to finish off with some skipping, but I was the last one in the gym with 15 minutes until closing time, and I think the 2 girls working wanted an early finish, so I decided to call it a day. Tonight I had a cheat meal of indian; chicken tikka, chick saag, and some rice. Yeah buddy!!!
[quote]theBird wrote:
…Most of my injuries are more chronic/overuse in nature, and I dont think that kind of treatment is going to help much at all.
tweet[/quote]
Sucks getting old, huh? Just kidding, keep killing it man.[/quote]
Hey Malaka!!!
Where you been bro? I thought you had disappeared. How you doing? You still leaving Greece?
tweet[/quote]
Nah, just been lurking like an asshole LOL. Yeah, I was in Bahrain up until monday, I am back to Greece now to finish off some presentations and calculations and will be back to Bahrain in the next 15 days. Fuck Greece. My former employer still owes me 2 thousand euros. If he does not pay me until I live Greece, I am going to burn down his fucking gym. How is your life?
[quote]niksamaras wrote:
Nah, just been lurking like an asshole LOL. Yeah, I was in Bahrain up until monday, I am back to Greece now to finish off some presentations and calculations and will be back to Bahrain in the next 15 days. Fuck Greece. My former employer still owes me 2 thousand euros. If he does not pay me until I live Greece, I am going to burn down his fucking gym. How is your life?[/quote]
Oh ok. How is your training going? You still juicing?
If you don’t get the money, let me know. I am the king mastermind of revenge operations. Ill even send you my mask.
Tonights game is against a team sitting 3rd on the ladder, one position ahead of my team. We are level on points, but they are ahead on goal difference. Its pivotal for us to win tonight if we are to have any chance of gaining promotion.
The opposition team features 2 pacy strikers, so I will have my work cut out for me tonight. Looking forward to it. Stay tuned for updates.
Tonights game was an important game for us to win in the attempt to gain promotion for next season. In the 10th minute intercepted a ball on the half way line and made a darting pass to our attacking winger who took on one player and slotted the ball in the bad of the net. Perfect start.
About 5 minutes later, one of our midfielders kicked the ball into an opposition player and the balls went out, but the referee mis-called it and gave the throw in to the other team. Our midfielder, a pivotal member of the team, then started to verbally abuse the referee for the error. He should of stopped after the first few insults, but continued to abuse the referee who decided to dish out a red card. We were now missing our main midfielder and one man short with the majority of the game still to go.
Our defence and midfield worked hard. It was 1-1 up until the last 5 minutes of the game, when the opposition scored from a corner. The guy who headed the goal had an amazing vertical leap, and we were left devastated.
Personally I played a decent game in the middle of the defence, although there is only so much defending we can do before the opposition finally break through. Our goal for promotion is almost impossible now.
[quote]niksamaras wrote:
Nah, just been lurking like an asshole LOL. Yeah, I was in Bahrain up until monday, I am back to Greece now to finish off some presentations and calculations and will be back to Bahrain in the next 15 days. Fuck Greece. My former employer still owes me 2 thousand euros. If he does not pay me until I live Greece, I am going to burn down his fucking gym. How is your life?[/quote]
Oh ok. How is your training going? You still juicing?
If you don’t get the money, let me know. I am the king mastermind of revenge operations. Ill even send you my mask.
tweet[/quote]
Nah, I’ll just to cal a couple of buddies of mine to molotov the shit out of his gym LOL. Nah men, I did a 23 day cycle. It has left me with about 5kg of solid new mass, no new fat, I believe I am a bit leaner too. I have now started my PCT, which I believe will be useless, but will run it anyway just to be safe.
[quote]Bellmar wrote:
Hey Bird,
I noticed you seem to mostly do single leg work. Do you have a history of back issues?[/quote]
Hi buddy, welcome to the cage. We go hard.
I certainly do have a history of lower back problems. Usually set off by heavy deadlifts and sitting in the car. I have also done it while squatting before, although I can tolerate squatting a little better. At the moment Im doing lots of single leg work, although Im battling a bit of groin issue at the moment (adductor tendinopathy maybe??).
As you will see in my log, Im doing my best to return back to squatting, with lots of mobility work, core work and progressing very slowly on the squats. Im not sure if I will ever deadlift again, although I would like to.
Sorry I havent updated the cage for a few days now… Ive had a headache and have taken a few days off training. As much as it kills me to do this, I have decided to skip legs at the gym this week due my adductor tendinopathy. At the moment it feels ok, but I think it would be smart to give it a week off to prevent any flare ups that might put me out for many weeks.I will resume training tonight with the team.
Also considering adding a shoulder/rehab/core day to my routine. That day will include; military presses, dB presses, maybe some hang cleans, and some trx work maybe? Feel free to add in some suggestions for an extra session at the gym.
Some clean high pulls from are excellent for your medial deltoids, and snatch high pulls for your whole shoulder/most of your back. It would be easier, and might be less taxing on your legs to do them from the hang otherwise they will also use quite a bit of leg strength also.
I also find that snatch grip behind the neck presses are a great exercise for posterior and medial deltoids. (and middle and maybe lower trapezius depending on how you do them) You might not have the flexibility or aren’t built for it though.
[quote]DSSG wrote:
Some clean high pulls from are excellent for your medial deltoids, and snatch high pulls for your whole shoulder/most of your back. It would be easier, and might be less taxing on your legs to do them from the hang otherwise they will also use quite a bit of leg strength also.
I also find that snatch grip behind the neck presses are a great exercise for posterior and medial deltoids. (and middle and maybe lower trapezius depending on how you do them) You might not have the flexibility or aren’t built for it though.[/quote]
Thanks DSSG. but my reason for doing them would be more for developing power and speed for athletic purposes. Although bring on the medial deltoids!!!
