Wednesday, 5th September 2012.
BIRD UPDATE
Well its almost been a week since I fell victim to this stomach bug, but Im happy to let you all know that I’m 90% better and should be able to return to training tomorrow. I have lost about 3-4kgs over the past week, but Im pretty sure Ill get a lot of that back within a week or two. Just ate a bag of dates, so hopefully that will help me get rid of the bad stuff left in my GI tract, and tomorrow I should be ready to roll.
Bird is back fuckers.
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i sent you a PM did you get it? it isn’t showing up in my out box…
[quote]alexus wrote:
i sent you a PM did you get it? it isn’t showing up in my out box…[/quote]
Hi Alexus,
No, i didnt get your PM. Is it something you can say here?
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Thursday, 6th September 2012.
TRAINING
PM
Well Im finally feeling better, and I managed to get myself to team soccer training after a 45 minute foam rolling and mobility session at home.
I managed 50% of team soccer training. I pulled out before the shooting drills. My adductors still feel a little irritated. Im not going to jump to conclusions, but Im thinking I want to be careful with my adductor tendinopathy, as last year when I ignored the pain I made it worse and I couldnt train for 3 months.
Could this be the end of the bird cage 2?
Stay tuned.
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i need to do a nutrition assessment for class and i’m not entirely sure why but i thought of you. i’m just learning so my recommendation won’t mean shit (at least i surely wouldn’t trust me). i’m also not entirely sure i believe the guidelines we are learning (aussie academy of sport), but it would help me out, rather.
just need some vital stats (height, weight etc - nothing personally identifying) and 3 days of food log (including guestimates at amounts and brands where possible).
[quote]alexus wrote:
i need to do a nutrition assessment for class and i’m not entirely sure why but i thought of you. i’m just learning so my recommendation won’t mean shit (at least i surely wouldn’t trust me). i’m also not entirely sure i believe the guidelines we are learning (aussie academy of sport), but it would help me out, rather.
just need some vital stats (height, weight etc - nothing personally identifying) and 3 days of food log (including guestimates at amounts and brands where possible).
[/quote]
For you Alexus, anything.
A N Y T H I N G.
Ill send you that email in the next 20. look foward to been you little guinea pig.
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Friday, 7th September 2012.
TRAINING
AM
Upper body day at the gym
Agile 8 etc, and shoulder warm-up
Squats
3 sets of 20 using the bar only. I then did 3 sets of 5 at 50kg. These felt good. Really trying to work on my breathing technique… all that I seem to be doing is holding my breath on the descent… and this seems to be working. Going to slowly and carefully start upping the weight.
Incline barbell press
Ramped up to my working set
5 x 70kg
5 x 70kg
5 x 70kg
5 x 70kg
5 x 70kg (last rep of the last set was slow and hard, butI got it. Hoping i can maybe work up to 5x5 at about 80kg maybe??)
Pull-ups
3 sets of 5 with 1 minute break in-between. I then did a max rep set of pull-ups, I got about 7.
Barbell rows
3 sets of 7 using 30kg dBs. Easy, might up the weight on this next week.
dB flyes
3 sets of 12 using 12kg dBs. Will go for 15s next week.
I then did 3 rounds of the following;
1 minute and 10 second plank, 15 face-pulls, 10 reps of unilateral dB floor press using 17.5kg (these felt orgasmic).
PM
Went for a moderate paced 25km bike ride. Was a nice evening on the coast, although I did have to contend with a few ute driving bogans lol. Interestingly my groins felt good.
INJURY UPDATE
I havent really tested the groins out today, although I did feel them twinge a bit this morning while doing “agile 8”. Im thinking I should be sensible and sit out this weekends game. Last time I had this injury I kept on playing, making it worse, and I was out of action for a good 3 months. I dont want a repeat of that. I think that 2 weeks of taking it easy should be enough to get this injury under control…
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Monday, 10th September 2012.
LIVE BIRD UPDATE
I was away in the city this weekend. Arrived Saturday morning. Saturday afternoon, I spent 30 minutes kicking a ball to test out my adductors before Sundays game. They felt ok, although I wasnt confident they would hold up in a full out sprint, so I decided not to play Sundays game.
My team was playing the bottom of the ladder team, and won comfortably by 5 goals.
Not sure about the rest of the season. I will try to train this week and see how my adductors pull-up. This weeks leg session will have to be altered as I am trying to avoid lunging at the moment to protect the adductors. Plan is to squat, single leg deadlifts, step-ups, and maybe even some machine work.
Also thinking about slowly implementing 3 sessions at the gym. The plan for the off-season is 3 gym sessions and 2-3 sessions on the bike. More on this another day.
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Tuesday, 11th September 2012.
TRAINING
PM
Went to team soccer training. Was a nice night. Adductors felt ok, but I still wasn’t confident enough to sprint or strike the ball. Not too sure if I will play this weekend.
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So do you have any pet birds or are you just a big fan? Do you like any other animals?
[quote]Spock81 wrote:
So do you have any pet birds or are you just a big fan? Do you like any other animals?[/quote]
No pet birds.
“theBird” represents freedom, immortality, power, resurrection, courage and virtue.
I strike fear deep into the hearts of my enemies, and bring hope to those that need me.
I am theBird.
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Wednesday, 12th September 2012.
TRAINING
PM
Visited my masseur this afternoon, got him to work on my adductors. He says because my lower back is out, its causing pressure on my adductor. Also he says my left leg is about 1 cm out. He adjusted me and it felt pretty good.
I then headed to the gym… had to adjust my routine to reduce any strain on the adductors
Agile 8.
Barbell squats
I did 3 sets of 20 bar only. I then did 3 sets of 5 with 50kg, and then 2 sets of 5 using 60kg. These felt good. I think Im ready to go heavy again. They didn’t bother my adductors either. Today I focused on my breathing again, and also the “hip hinge” movement.
Single leg deadlifts
3 sets of 8 using 30kg (I think its time I increase the weight on these)
Step ups
3 sets of 10 holding 22.5kg dBs. These were more taxing on my grip then my quads. The step up was only about 40cm high, so it didnt involve my adductors.
Leg extension machine
3 sets of 12, on “number 12”.
3 rounds of;
1 minute and 10 second front plank, and 12 face-pulls.
Finished with 10 minutes of skipping.
Was a good session. Feels good to finally move some weight around again.
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Thursday, 13th September 2012.
TRAINING
PM
Attended team soccer training. Adductors felt ok, although Im still not confident enough to attempt a sprint or strike the ball hard. Not sure if I will play this weekend. I would really like to, but I don’t want to risk ripping my adductor of the bone!
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[quote]theBird wrote:
Thursday, 13th September 2012.
TRAINING
PM
Attended team soccer training. Adductors felt ok, although Im still not confident enough to attempt a sprint or strike the ball hard. Not sure if I will play this weekend. I would really like to, but I don’t want to risk ripping my adductor of the bone!
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I find the groin injuries to be the most easily fixable, at least for me. I have battled with one, easy solution is to wrap it really tight, in the point of the uncomfortable. You will be able to sprint, kick and run with no problem whatsoever.
[quote]niksamaras wrote:
I find the groin injuries to be the most easily fixable, at least for me. I have battled with one, easy solution is to wrap it really tight, in the point of the uncomfortable. You will be able to sprint, kick and run with no problem whatsoever.
[/quote]
My pain originates in the insertion point of the adductors onto my pelvis. So that will be hard to wrap up. Also I learnt from my last groin injury, that these take awhile to heal. The reason why is because there is not much vascular supply to the area.
Also, one would want to be careful with groin/adductor overuse injuries, as chronic inflammation can also lead to osteo pubis. Osteo pubis at my age? Might aswell jump off a cliff.
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Friday, 14th September 2012.
TRAINING
PM
Upper body at the gym
Agile 8 and shoulder warm-up.
Barbell back squats.
3 sets of 15 with bar only. And then 3 sets of 5 using 50kg, 60kg and 65kg. Didn’t feel the groove today, but I did them and pulled up ok.
Incline barbell bench
Ramped up to my working set
3 x 75kg
3 x 75kg
3 x 75kg (feeling strong as a mofo!)
2 x 80 kg (failed on the 3rd rep. I forgot how much difference a couple of extra kg’s make when pressing something over your head)
2 x 75kg (failed on the 3rd rep again! FML.)
3 x 70kg (just made the final rep. FFS.)
Pull-ups
3 sets of 6. And then one final set of chin-ups(managed about 7).
dB rows
3 sets of 7, using 32.5kg dBs.
dB flyes
3 sets of 12 using 15kg dBs.
3 rounds of the following;
1 minute front plank, 12 face-pulls, and 10 seated rows.
And then I did 3 sets of “Farmer Walks”.
Using 35kg dBs in each hand…
1st set; 4 laps of my circuit(probably about 30-35 metres)
2nd set: 3 laps of my circuit(about 20-25 metres)
3rd set: 3 laps just! (my grip was the first thing that failed. Mabe 35kg is a little too heavy. Ill keep experimenting with these once a week. Might try 30kg next time and see if I can get some more distance in.)
INJURY UPDATE!
Adductors are feeling ok, and I will make my decision tomorrow morning if I am to play in tomorrow nights game. Im thinking I don’t want to risk it. Tomorrows game doesn’t mean much, we can no longer get promoted or relegated, so Im thinking Im better off playing it safe and resting the adductors. I don’t want to be injured in the off-season.
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Question: it doesn’t look like you do a lot of pulling. Is there a reason for this? Just wondering…
[quote]strangemeadow wrote:
Question: it doesn’t look like you do a lot of pulling. Is there a reason for this? Just wondering…[/quote]
Pulling as in deadlifts?
Well, about 10 months ago I was dealifting and something gave way in my lower back. I have a history of lower back issues, but at this point I kind of decided deadlifts are not for me.
Do you suggest any other types of pulling movements? Im about to go into the off-season, and will be spending a 3rd day in the gym.
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Romanian deadlifts is a nice low stress (for the back) pulling exercise. Stiff leg deadlifts are nice too if done with an arch. (requires some nice hamstring flexibilty) High pulls are a good option to since you won’t be able to go that heavy on them and they are still good for the hamstrings/some quad (also for the shoulders and upper back depending on how you do them) I really can’t think of much more that doesn’t isn’t either high stress or has a very high learning curve
[quote]DSSG wrote:
Romanian deadlifts is a nice low stress (for the back) pulling exercise. Stiff leg deadlifts are nice too if done with an arch. (requires some nice hamstring flexibilty) High pulls are a good option to since you won’t be able to go that heavy on them and they are still good for the hamstrings/some quad (also for the shoulders and upper back depending on how you do them) I really can’t think of much more that doesn’t isn’t either high stress or has a very high learning curve[/quote]
Thanks DSSG.
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