Are the work clothes tight in a good way, or in a bad way?
[quote]strangemeadow wrote:
Are the work clothes tight in a good way, or in a bad way?[/quote]
In a good way. Clothes are feeling tight around my chest and quads.
Birdy is turning green…
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Thursday, 13th December 2012.
TRAINING
AM
group bike ride
Woke up this morning to the sound of rain. Luckily it only rained for the first 10 minutes of the ride, although rain mixed with oil on the road can create some slippery moments on the bike. About 5km one off the guys went down around a corner and took another cyclist out with him, causing chaos in the peloton. Due to the rain, the first 20km of the ride was slower than usual and I kept up with ease. As the conditions dried up, the pace picked up. I managed to keep up for about 26km of the ride. One of my better efforts so far.
Time: 1:04:18
Distance: 33.53km
Average speed: 31.3 km/hr
Max speed: 44.5 km/hr
Total climb: 82m
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Welcome to a bird cage special post…
A BIRDS BACK
As many of you know, I have suffered from lower back pain for the past 5 years or so. The pain comes and goes, and can be set off by deadlifting and squatting, especially if my form is off. In my last squatting session I had irritated the lower back again, so I have decided to set up some guidelines that will ensure I keep this problem at bay…
In a recent post in the injuries and rehab forum, rds63799 had come up with some solutions for lower back pain:
[quote]rds63799 wrote:
Drop deadlifts and back squats. Spend some time (a LOT of time) strengthening your glutes and core.
EVERY DAY do 100 reps of bodyweight hip thrusts with a squeeze at the top. You should squeeze life you’re trying to crack a walnut between your cheeks. The minute you feel your hamstrings fatigue STOP, then try again later (want glutes to be doing the work not hammies).
but that’s not all. You are also going to do 100 reps of side lying clams every day, with a 5 second squeeze at the top.
But wait, there’s more. You are also going to do 100 reps of bird dogs every day. Good, smooth, slow, controlled reps where you really feel your abs working.
And finally, you are going to do 5 sets of side planks every day (both sides, obviously).
A good way to get into the routine of doing this is when you are watching tv, do a few sets of each every commercial break.
You will drop all spinal loading while you do this. If you want to train your legs use DBSS, BB Hip Thrusts and GHRs. You should still be able to hammer your legs using these, they’re just not as fun as squats/deads. They don’t load your spine though which is key (although it is possible to hyperextend your back doing hip thrusts so be sensible with this). You don’t have to do your at-home work on days you train your legs (but you can if you like).
Keep doing the stuff at home and training your legs the way I’ve described until the pain goes away. Do NOT just jump back in to loading your spine the first day you have no pain. Make sure you have been pain free for a while.
Once you have been pain free for a while (weeks, not days) you can add front squats back in and take it from there. SLOWLY.
[/quote]
I dont plan to follow his methods exactly, although I think there is some good information in there.
I also plan to:
-work on my mobility, especially my hamstrings and hip flexors. Going to try spend more time in the 3rd world squat position. Will try to static stretch during the day, for example at work and when at home watching TV.
-Im considering buying squatting shoes to safe-guard my form.
-I will try to be pedantic when it comes to form with squatting. I rather lift light weight and have decent form, than go a little too heavy and have my form break down.
Any more suggestions anyone?
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I’m sorry I can’t offer any suggestions - I don’t really know anything about rehab other than what I need to, but I think the 3rd world squat position is a good idea. Did you read that Craig Weller article about it?
How did your back get like that in the first place mate?
[quote]Jaice wrote:
I’m sorry I can’t offer any suggestions - I don’t really know anything about rehab other than what I need to, but I think the 3rd world squat position is a good idea. Did you read that Craig Weller article about it?
How did your back get like that in the first place mate?[/quote]
Yer that article is great. Im going to read it again, to motivate me to keep doing it.
I think I just have poor core strength and that combined with my long legs, and probably tighter than normal ankles, hips and hamstrings have put me in a position of been prone to lower back injuries.
Although saying that, I will defeat it.
I, theBird.
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Friday, 14th December 2012.
TRAINING
AM
chest and back
10 sets of;
10 reps of dB bench using 27.5kg dBs, 5 reps of weighted pull-ups using 10kg(palms facing each other). (At the 7th set I changed to 5kg, and then I did no weight for the last 2 sets).
90 seconds rest b/w each superset
3 sets of:
10 reps of incline chest flyes using 17.5kg dBs, 10 reps of rear delt raises using 4kg dBs. (I had dropped the dB rows this week to spare my temperamental lower back. It feels good, but I didnt want to risk it).
60 seconds break b/w each superset.
I then did some knee rehab, stretched the hammies a bit and spent some time in the 3rd world squat position.
notes:
Another decent work-out. Initially I didnt think I would complete it all, but once again I did what I set out to do. My slow progression continues.
Next week I will bump up the dB press to 30kg for at least the first 5 sets, and I will try to complete the whole 10 sets using the 10kg weight for the pull-ups.
In other news my back is feeling 90% good, and I am eating like a horse.
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Saturday, 15th December 2012.
TRAINING
AM
recovery bike ride
Was a windy, but a nice morning to be outdoors.
Time: 1:25:11
Distance: 38.58 km
Average speed: 27.2 km/hr
Max speed: 43.4 km/hr
Total climb: 158m
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[quote]theBird wrote:
Saturday, 15th December 2012.
TRAINING
AM
recovery bike ride
Was a windy, but a nice morning to be outdoors.
Time: 1:25:11
Distance: 38.58 km
Average speed: 27.2 km/hr
Max speed: 43.4 km/hr
Total climb: 158m
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Definitely something soothing about riding your bike. Are the roads quiet?
[quote]Jaice wrote:
Definitely something soothing about riding your bike. Are the roads quiet?[/quote]
Yer.
I live in a country town, so after the initial ride through the town I head out into he country, where its just me, snakes, emus and kangaroos.
At the moment its summer, so everything looks dry. Winter will be more picturesque. And less windy as well.
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Sunday, 16th December 2012.
TRAINING
Due to my recent lower back issues I had decided to drop the front squats, and replace it with dB elevated back leg split squats…
AM
Agile 8, glute activating and some foam rolling.
10 sets of:
10 reps of single leg squats with a 15kg dB held in a goblet squat position(each leg), 10 reps of hamstring curls with 40kg.
90 seconds b/w each superset
3 sets of:
12 reps of swiss ball roll-outs, 10 reps of calf raises.
60 seconds b/w each superset
Finished off with some mobility work and some more glute activating. Im incorporating Brett “the glute guy’s” Glute Myth program. Im doing phase 1 which involves heaps of glute activating. Im doing this to strengthen the glutes in the attempt to bullet proof my back. Im also randomly working on my mobility throughout the day, including 3rd world squats and static hamstring stretching.
Notes:
Good work-out. Almost felt like throwing up by the 8th set. Got some decent upper quad pump. Still a little pissed off about the back issue, but slowly and surely if Im pro-active about it, Im sure it can be resolved.
Next week Ill increase the single leg squats to 17.5kg and 45kg for the hammie curls.
In other news, douchebag of the year goes to the guy in my gym this morning who insisted on throwing his dBs to the floor as hard as he could after every set. If he really he had to, Im sure he could of just dropped them after each set, but I didnt see the need to throw them as hard as he could into the ground. And on top of that he was wearing short shorts showing his shaved chicken legs.
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Monday, 17th December 2012.
REST DAY
Today Im recovering from a massive dose of the DOMS, thanks to yesterdays workout. Hurts to even sit. I tried to foam roll, but that was too painful. This afternoon I spent 30 minutes at the pool, which I think will help massively with my recovery. Feeling more natural in the water, although still struggling to swim more than 20m.
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theBird,
I do think the extra core and glute stuff will help your lower back. About 4 years ago my lower back hurt so bad I had to tell my wife “if you’re not on top, it’s not gonna happen”. Seriously. I started working out with a trainer, who’s a pro body builder, and he had me do a lot of rack pulls, good mornings and stiff legged dead lifts.
The first week I was in an amazing amount of pain. Then I was cured. So I still do those moves on a maintenance type schedule. Maybe one of them could help? All light weight to start, for reps.
[quote]strangemeadow wrote:
theBird,
I do think the extra core and glute stuff will help your lower back. About 4 years ago my lower back hurt so bad I had to tell my wife “if you’re not on top, it’s not gonna happen”. Seriously. I started working out with a trainer, who’s a pro body builder, and he had me do a lot of rack pulls, good mornings and stiff legged dead lifts.
The first week I was in an amazing amount of pain. Then I was cured. So I still do those moves on a maintenance type schedule. Maybe one of them could help? All light weight to start, for reps.[/quote]
MrStrange,
Thanks for the advice. I will implement your suggestion immediately. What do you suggest? Reps of 20 with bar only? Should I aim to do this twice a week after my workouts? Maybe 3 times a week?
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Tuesday, 18th December 2012.
TRAINING
AM
group bike ride
Woke up this morning still suffering from major DOMS in the legs. Was a nice morning for a ride and the wind was behind us for the first part of the ride. At about the 20km mark we rode past a angry pitt-bull dog who decided to chase us. We all laughed at the angry dog and kept on riding. I was riding the last position in the peloton. I looked behind me to see where the pitt-bull was, and it was still chasing us and making ground! I started to sprint as I didnt want the dog to take a piece of my wheel or ass. The dog eventually gave up after chasing us after about 200m. At that point my legs were spent, and I dropped off from the group. Rode home 10km by myself.
Time: 1:06:35
Distance: 33.68 km
Average Speed: 30.3 km/hr
Max speed: 46.8 km/hr
Total climb: 139 m
Tonight I plan to foam roll and do some mobility work, concentrating on my hips and the 3rd world squat.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
theBird,
I do think the extra core and glute stuff will help your lower back. About 4 years ago my lower back hurt so bad I had to tell my wife “if you’re not on top, it’s not gonna happen”. Seriously. I started working out with a trainer, who’s a pro body builder, and he had me do a lot of rack pulls, good mornings and stiff legged dead lifts.
The first week I was in an amazing amount of pain. Then I was cured. So I still do those moves on a maintenance type schedule. Maybe one of them could help? All light weight to start, for reps.[/quote]
MrStrange,
Thanks for the advice. I will implement your suggestion immediately. What do you suggest? Reps of 20 with bar only? Should I aim to do this twice a week after my workouts? Maybe 3 times a week?
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I would start with 1 exercise, say Good Mornings, and do 3 sets of 20 with the empty bar after a w/out. Really squeeze the glutes on the way up and keep your core tight the whole time, like some one is going to punch you in the stomach. After the next w/out, do the same reps/sets/weights but say, Stiff Legged Deadlifts. Same cues as before. See how you feel and progress slowly with the weight. It will work, I guarantee it, or your money back 
Let me know how it goes.
[quote]strangemeadow wrote:
I would start with 1 exercise, say Good Mornings, and do 3 sets of 20 with the empty bar after a w/out. Really squeeze the glutes on the way up and keep your core tight the whole time, like some one is going to punch you in the stomach. After the next w/out, do the same reps/sets/weights but say, Stiff Legged Deadlifts. Same cues as before. See how you feel and progress slowly with the weight. It will work, I guarantee it, or your money back
Let me know how it goes.[/quote]
Thanks for the advice.
Ill start of tomorrow with stiff leg deadlifts. Are RDLs ok to do instead?
I think one of main problems is that I haven’t taught myself to keep my core tight during such exercises… maybe thats half of the problem.
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[quote]theBird wrote:
[quote]strangemeadow wrote:
I would start with 1 exercise, say Good Mornings, and do 3 sets of 20 with the empty bar after a w/out. Really squeeze the glutes on the way up and keep your core tight the whole time, like some one is going to punch you in the stomach. After the next w/out, do the same reps/sets/weights but say, Stiff Legged Deadlifts. Same cues as before. See how you feel and progress slowly with the weight. It will work, I guarantee it, or your money back
Let me know how it goes.[/quote]
Thanks for the advice.
Ill start of tomorrow with stiff leg deadlifts. Are RDLs ok to do instead?
I think one of main problems is that I haven’t taught myself to keep my core tight during such exercises… maybe thats half of the problem.
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RDL’s are ok, provided your form is perfect. I’ve been doing them single leg with the empty bar, I find it to be effective.
Wednesday, 19th December 2012.
TRAINING
AM
shoulders and biceps
A quick foam roll and shoulder warm-up
10 sets of:
10 reps of dips, 10 reps of incline hammer curls using 17.5kg dBs. (for the last 5 sets I had to change to 8 reps dips and 15kg for the curls).
90 seconds b/w each superset
3 sets of:
10 reps of lateral raises using 7kg dBs, 10 reps of rear delts using 4kg dBs.
60 seconds b/w each superset.
I then finished off 3 reps of 15 romanian deadlifts. Bar only. This is part of my lower back rehab. My form was bad and I could only get down to my knees. Might have to research a bit to see how I can improve on these.
notes:
Decent work-out. Struggled with the last 3 sets. Definitely making progress. Initially I was struggling to pump out a total of 70 reps of dips in my first workout, while today I did a total of 90 reps. 17.5kg is heavy, but I think I will be able to work up to the point where I could be curling that for the whole 10 sets. Next week I will keep the weight the same, but will try and do 10 reps of dips and 17.5kg for another couple of sets before having to change.
In other news, Im trying not to be the Xmas grinch, but I think I have decided Im not a fan of Xmas. Too many people running around in a rush, Xmas carols everywhere, trying to buy the right gifts for people and trying not to insult anyone when planning on how you are going to spend that day… Why cant people just relax.
“I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new level. I am interested in the unknown, and the only path to the unknown is through breaking barriers, an often-painful process”.
-Diana Nyad.
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Just keep doing them until there is a very large stretch in your hamstrings, think slight bend in your knees, and hips back, back, back until there is a large stretch then go back up. You’ll eventually get more mobility in them.