Maybe I missed it, but what do you do to activiate your glutes? Mine don’t ever really seem to do much.
[quote]theBird wrote:
Tuesday, 25th September 2012.
TRAINING
AM
Pressing at the gym.
Rotator cuff/shoulder warm-up.
Military presses
Ramped up to my working set
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
3 x 57.5kg
Increased my ROM on these, now Im going down to throat level instead of chin level, and it didnt irritate my shoulders anymore, so I will keep to this ROM. I was also hang cleaning the bar up, but I think its getting heavier enough now that Ill start it up on the squat rack pins. I did heaps of face-pulls and band pull a parts between sets.
dB overhead presses
3 sets of 12 using 12.5kg dBs
lateral raises
3 sets of 12 using 7.5kgs
supersetted hammer curls and barbell curls
4 rounds of;
12 hammer curls using 12.5kg dBs
12 barbell curls using 17.5kg bar (yeah buddy!! Feel the pump!)
supersetted planking with unilateral dB floor presses
3 rounds of 1 minute planking finished with 12 reps of dB floor pressing. (in the last round I had a 10kg plate on my back as I planked).
Finisher: Farmer walks
Using 35kg dBs I did 3 sets of farmer walks.
set 1: 5 laps
set 2: 4 laps
set 3: 4 laps (I want to get up to 5 laps in each set)
PM
I was meant to attend team soccer training, but I decided to skip it. We have a few key players missing with other commitments and the coach has left early for his overseas holiday, so we have a assistant taking training instead. Was not going to be worth it.
So anyway, I did some foam rolling and mobility work. Also worked on activating my glutes. I am very quad/hamstring dominant… I really need to keep working on activating the glutes!
tweet[/quote]
Sounds like a good day.
Some Romanian Deadlifts are excellent for the glutes, I think I’ve heard Dimel Deadlifts being good for them too, but I am not sure what the difference between the two are. Heavy ATG front squats also use the glutes quite a lot, along with putting less stress on the back.
[quote]Spock81 wrote:
Maybe I missed it, but what do you do to activiate your glutes? Mine don’t ever really seem to do much.[/quote]
After foam rolling and some mobility work, I like do some single leg air thrusts, double leg thrusts, X-band walks and and some side leg raises.
I usually do them in a circuit like fashion, and do about 3 rounds. I find that my glutes go to sleep easily if I dont do this atleast 2 times a week.
tweet
[quote]strangemeadow wrote:
Sounds like a good day.
[/quote]
Yes, Mr Strange, it was a good day. Every day I hit the iron is a good day.
tweet
[quote]DSSG wrote:
Some Romanian Deadlifts are excellent for the glutes, I think I’ve heard Dimel Deadlifts being good for them too, but I am not sure what the difference between the two are. Heavy ATG front squats also use the glutes quite a lot, along with putting less stress on the back.[/quote]
Thanks DSSG. Im thinking about implementing romaninan deadlifts. ATG squatting is still not a possibility with me, due to my lack of mobility and lower back issues(see “Birds Lower Back Trilogy”).
tweet
Wednesday, 26th September 2012.
TRAINING
AM
Leg day at the gym.
Barbell squats.
Warmed up to 20 sets of bar only. Still a little bit of tendonitis in my right knee patella, although the pain had gone once the warm-up was done. Im going to continue ignoring it , as I have a 2 week holiday in about 4 weeks time, in which hopefully all of my niggling injuries will heal as I am over on holidays. Also when I return back on holidays I will ease back into the gym and hopefully improve on my squat depth as I feel I could maybe be going a little deeper. At the moment I am only getting to parallel.
Working sets
5 x 50kg
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg (these felt heavy, and my form was probably not the greatest. But it feels good to have heavy weight on my back again)
dB step ups
12 steps with each leg holding 15kgs dBs
12 step with each leg using 20kg dBs
12 steps with each leg using 22.5kg dBs (x2)
single leg deadlifts
10 x 30kg
10 x 30kg
8 x 35kg
Finisher; Jumped rope for 10 minutes.
Post workout nutrition: bowl of nutra-grain(sugary cereal) and a scoop of whey, followed by a 4 egg omelette.
PM
I will see how I am feeling but I will probably do nothing this afternoon, although I am considering a light spin on the road bike. I will let you guys know.
tweet
see u have tendonitis,patella? its proberly in the log some where.
had that myself a few years back, what a re ya doing for it, is bad?
gotta get those glutes firing you proberly know that anyway
[quote]davyboy wrote:
see u have tendonitis,patella? its proberly in the log some where.
had that myself a few years back, what a re ya doing for it, is bad?
gotta get those glutes firing you proberly know that anyway[/quote]
Yer its patella tendonitis I believe. Squatting does irritate it, but once it warms up its ok. Im not really doing anything for it, except for my normal foam rolling. I also try to remember to activate my glutes every second to third day.
Do you suggest anything else?
tweet
deffo foam rolling,
body weight squat with heel elavated a good 3 or 4 inches really slow on the way down progressing to 1 leg if ya can… the knee would be goin past the toes.
glutes : the exercise the pt gave me bit hard to explain, stand next to a wall shoulder touching. bring bad leg up behind u to a 90 degrees at the knee.
dat done externally rotate ur foot(basically your pushing the outside of your foot against the wall using your glutes) and hold for 10sec and do maybe 3 sets of 10>>>really frustrating but worked. i noticed big improvement in 2/3 weeks after having it for a long year, tis my good knee now
good luck
Thursday, 27th September 2012.
TRAINING
PM
Attended team soccer training. Last session of the season. We had some fun playing a few possession games to warm-up and finished with a game called “word cup”, which was a bit of fun. We turned on the stadiums music speakers and listened to music as we trained. We all did the gangnam dance when the song came on.
Last game of the season is a home game on Saturday night. Our position on the ladder(5th) will not change if we win or lose this game, although the team we are playing needs to beat us to prevent coming last in the league and hence getting relegated to the lower division next year. it will be good to beat them and send them down a division.
tweet
[quote]davyboy wrote:
deffo foam rolling,
body weight squat with heel elavated a good 3 or 4 inches really slow on the way down progressing to 1 leg if ya can… the knee would be goin past the toes.
glutes : the exercise the pt gave me bit hard to explain, stand next to a wall shoulder touching. bring bad leg up behind u to a 90 degrees at the knee.
dat done externally rotate ur foot(basically your pushing the outside of your foot against the wall using your glutes) and hold for 10sec and do maybe 3 sets of 10>>>really frustrating but worked. i noticed big improvement in 2/3 weeks after having it for a long year, tis my good knee now
good luck[/quote]
Ill give that a go tomorrow. Thanks.
tweet
Friday, 28th September 2012.
TRAINING
AM
—Chest and back at the gym—
Agile 8 and shoulder warm-up.
Incline bench press
Ramped up to my working set.
3 x 75kg
3 x 75kg
3 x 75kg
3 x 77.5kg
3 x 77.5kg
3 x 80kg
Pull-ups
3 sets of 6, and then a set of 7 chin-ups. (might start doing these weighted)
dB rows
4 set of 8 using 20kg dBs
dB flyes
4 sets of 12 using 15kg dBs.
hammer curls
3 sets of 10 using 12.5kg
barbell curls
3 sets if 10 using 20kg bar
3 rounds of;
1 minute plank with 10kg on my back, 12 face-pulls, 12 unilateral dB floor presses
Finisher; Farmer walks using 35kg dBs
1st round: 4 laps
2nd round: 3 laps
3rd round: 3 laps (grip was fried, might have to lower the weight and get some more volume in)
PM
Bike ride with the gf.
tweet
Saturday, 29th September 2012.
GAMEDAY
We won 5-0.
Last game of the season. We had nothing to play for, as we could not improve our final position, although we wanted to go out winning.
Everything seemed to come together for the last game. Nice passing, some spectacular team play and some impressive finishing. I enjoyed my last game with some trademark runs down the wing. Happy to finish the season on a high.
My first beer was drank about 1 minute after the final whistle and the celebrations continued until the early hours of the next morning. Today(sunday) I am feeling very sorry for myself. I haven’t had a hangover like this for a looong time.
Usually I end the “bird cage” after the last game of the season, but due to popular demand I have decided to continue logging my training up until around December. We will then have a short brake before the commencement of “bird cage 3”.
Onwards and upwards.
tweet
Time for some heavy ass weight!
[quote]theBird wrote:
My first beer was drank about 1 minute after the final whistle and the celebrations continued until the early hours of the next morning.
tweet[/quote]
typical Aussie. congrats on the win!
[quote]jtownlax wrote:
Time for some heavy ass weight![/quote]
Yer, Im looking forward to concentrating on other aspects of my fitness. I enjoy playing football, but sometimes it can take a toll on the body and a lot of the week is spent on just recovering from games.
tweet
[quote]caveman101 wrote:
[quote]theBird wrote:
My first beer was drank about 1 minute after the final whistle and the celebrations continued until the early hours of the next morning.
tweet[/quote]
typical Aussie. congrats on the win![/quote]
Thanks.
But now I remember why I dont really drink anymore. Lol.
tweet
[quote]theBird wrote:
[quote]caveman101 wrote:
[quote]theBird wrote:
My first beer was drank about 1 minute after the final whistle and the celebrations continued until the early hours of the next morning.
tweet[/quote]
typical Aussie. congrats on the win![/quote]
Thanks.
But now I remember why I dont really drink anymore. Lol.
tweet[/quote]
One solution for the hangover is to never actually stop drinking.
[quote]niksamaras wrote:
One solution for the hangover is to never actually stop drinking.
[/quote]
Hey malaka!!
The next time I drink, it will be with you, a bottle of red and some olives and fetta.
tweet