[quote]DSSG wrote:
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. [/quote]
Thanks buddy. Ill keep working on them.
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Thursday, 20th December 2012.
TRAINING
AM
group bike ride
Last night I took a couple of Z-12’s and I slept like a baby. I could of almost slept in this morning but I decided to get up for what will be my last ride with the group for a week due to the Xmas break. Todays group was a bit slower and I managed to hang on a bit longer than I usually do. i got to about the 23 km mark before I dropped off.
Time:1:04:08
Distance: 33.67 km
Average speed: 31.5 km/hr
Max speed: 48.2 km/hr
Total climb: 129 m
Tonight I will do some mobility work, if I get home from Xmas shopping early enough.
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Friday, 21st December 2012.
So this morning I woke up later than normal and a little grumpy. I contemplated sleeping in, but I got my ass up and into the gym. As I walked into the gym I zapped my membership card and there was the usual “beeep”, and then after a beep there was a “rrriiiiiing”, that I had never heard before. Thats strange I thought. One of the personal trainers came up to me…
Stupid personal trainer: Did you hear that ring as you walked through?
theBird: Yer, I did.
Stupid Personal trainer: Well that means you have a note on your file. Last time you were here, you left some 20kg plates on the calf raises machine. You should of put them away before you left.
theBird: I left them there because some other guys were using them. I was working in between there sets.
Stupid Personal trainer: Oh.
theBird: shakes head
That really pissed me off, as I am constantly putting away other people equipment for them, I always say hi and bye to all the staff as Im walking in and out, and Im friendly to all other gym users(including all the squat rack curlers). Sometimes I think because Im the quiet type, people feel like they can have a go at me and Im not going to react. Or maybe its because it look likes I actually lift they think Im a meat-head or something. Stupid fuckers. I made sure they heard the weights working this morning… and no, they didn’t dare to tell me to keep it quiet.
TRAINING
AM
chest and back
Shoulder warm up
10 sets of:
10 reps of dB presses with 30kg dB’s, 5 reps of weighted pull-ups with 10kg dB.( At set 6 and onwards I had to change the dB weight for pressing to 27.5kg and I did not use any weight for the pull-ups)
90 seconds b/w each superset
3 sets of:
10 reps of incline flyes using 17.5kg dB’s, 10 reps of dB rowing using 25kg.
60 seconds b/w each superset.
lower back rehab:
3 sets of:
10 reps of RDLs using bar only, and 30 seconds of 3rd world squat hold.
notes:
Things are getting heavy. My last 3 sets were messy, and I need to keep a closer eye on the time as I am adding 10 seconds extra rest here and there. Next week I will keep the weight the same, but might try do an extra set or 2 using the heavier weight.
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Saturday, 22nd December 2012.
Usually I do my recovery bike ride on Saturdays, but as I am going down to the city for Xmas I have moved leg day from Sunday to today.
TRAINING
AM
legs
Agile * and some glute activation.
10 sets of:
10 reps of single leg squat using 17.5 kg dB in a goblet position, 10 reps of hamstring curls with 45 kg.
90 seconds b/w each superset.
3 sets of:
10 swiss ball roll-outs, 10 calf raises.
60 seconds b/w each superset.
Lower back rehab:
3 sets of:
10 reps of RDLs bar only, 10 reps back extensions, 30 second 3rd world squat hold.
(This felt good. I can see how this may help to improve my lower back health… but saying that I have a long way to go).
notes:
Wasnt feeling the best this morning. maybe didnt get enough sleep, or i think I might be coming down with a mild cold. Intensity wasnt there, but the important thing is I did what I set out to do.
Next week I will increase the single leg squat to 20kg, keeping the hamstring curl the same weight.
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It looks like you’re getting the hang of your new layout as well as getting faster on the bike, nice one mate.
On a different note, are you a fan of xmas? I would never have guessed that you were.
[quote]Jaice wrote:
It looks like you’re getting the hang of your new layout as well as getting faster on the bike, nice one mate.
On a different note, are you a fan of xmas? I would never have guessed that you were. [/quote]
Cheers buddy. The new program has been challenging and the Xmas break has come at a good time. I have been feeling a bit run down over the past week. Over the xmas break Im going to do a mini deload week. I dont mind Xmas, I just dont like the crowds etc that come with it.
Today is a rest day, and I am driving down to the city to see the folks for the Xmas break.
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bird
what did you need to know about cycling?
just put your questions out there in the condidtioning forum and i’ll do my best to answer them…
[quote]spk wrote:
what did you need to know about cycling?
just put your questions out there in the condidtioning forum and i’ll do my best to answer them…
[/quote]
Thanks buddy, and welcome to the cage. We go hard.
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Wednesday, 26th December 2012.
BIRD LIVE UPDATE
Merry Xmas mofos.
I have taken the past 3 days off and have spent it down in the big smoke. Have eaten a lot of goat, ham, tiramisu and beer. I think it’s important to unwind a few times a year and Xmas is one of the times I unwind and let my feathers out. I will hopefully get back on track tomorrow.
My offseason is about to officially end and I am about to enter per-season. Training with the team will start early or mid February. I’m going to run GVT for another week or two, before i start a more appropriate program which will most probably be 5/3/1. Boring but easy, reliable and flexible. I’m also planning to start the “couch to 5km” running program, not because I don’t think I can run 5 km, but because I don’t want to upset my achilles and ankle etc as I start to get back into some running. As I get older I’m realizing it’s good idea to train smarter and not always harder.
In other news, I am considering setting up my own home gym. Obviously it will save me heaps of time and be more convenient. For this upcoming season, I will be spending less time in the gym so it makes sense to use my time efficiently and cut out the transport side of it all. This is my list; power rack with pull up bar and dips attachment, barbell and weights, adjustable dBs, glute ham raise machine, hyper extension machine, bands, and flooring. Any suggestions for anything else??
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Thursday, 27th December, 2012.
Finally got my ass in gear and made it to the gym.
TRAINING
PM
10 sets of;
10 reps of dips, 10 reps of incline curls with 17.5kg dBs. Had to change to 8 rep dips and 15kg for the curls in the 6 th set.
90 seconds rest b/w each superset.
3 sets of;
10 lateral raises using 6 kg dBs, 10 reps of rear delt raises sung 3 kg dBs.
60 seconds b/w each superset.
Lower back rehab:
3 sets of: 10 glute bridges, 10 rdl’s, 10 hyper extensions.
Notes:
Did not progress on last week, but I’m just happy I made it to the gym after 4 days of eating and drinking like a sloth.
In other news, I have just brought wendlers 531 book and I will be studying it closely before I change my program, witch will be happening sometime in the next 2 weeks.
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[quote]theBird wrote:
Wednesday, 26th December 2012.
BIRD LIVE UPDATE
Merry Xmas mofos.
I have taken the past 3 days off and have spent it down in the big smoke. Have eaten a lot of goat, ham, tiramisu and beer. I think it’s important to unwind a few times a year and Xmas is one of the times I unwind and let my feathers out. I will hopefully get back on track tomorrow.
My offseason is about to officially end and I am about to enter per-season. Training with the team will start early or mid February. I’m going to run GVT for another week or two, before i start a more appropriate program which will most probably be 5/3/1. Boring but easy, reliable and flexible. I’m also planning to start the “couch to 5km” running program, not because I don’t think I can run 5 km, but because I don’t want to upset my achilles and ankle etc as I start to get back into some running. As I get older I’m realizing it’s good idea to train smarter and not always harder.
In other news, I am considering setting up my own home gym. Obviously it will save me heaps of time and be more convenient. For this upcoming season, I will be spending less time in the gym so it makes sense to use my time efficiently and cut out the transport side of it all. This is my list; power rack with pull up bar and dips attachment, barbell and weights, adjustable dBs, glute ham raise machine, hyper extension machine, bands, and flooring. Any suggestions for anything else??
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I don’t think you need a back extension, you can easily do better with out. You have a barbell. Isn’t a glute-ham machine expen$ive?
[quote]strangemeadow wrote:
I don’t think you need a back extension, you can easily do better with out. You have a barbell. Isn’t a glute-ham machine expen$ive?[/quote]
I really like the back extension, although your right maybe I can do good mornings instead. It’s all going to be expensive, but its not like I’m not going to use the stuff after a month. I’m considering it an investment.
Thanks again for recommending the lower back rehab moves… I still have a long ay to go but I feel that it’s going to help.
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Friday, 28th December 2012.
TRAINING
Agile 8
10 sets of;
10 reps single leg squats with 17.5kg dBs, 10 reps of seated hamstring curls at 30kg setting.
90 seconds in b/w each superset.
Lower back rehab:
3 rounds of : 12 reps of bar only RDLs, 12 reps of back extensions, 1 minute front plank.
Couch to 5km running program:
Stage 1, set 1/3.
Time: 0:19:18
Distance: 2.60 km
Average speed: 8.1 km/hr
Notes:
Didn’t progress with the weights this week as I am struggling to keep up with all of the beer drinking this week. Today was my first run for a long time, and it was always going to be tough after legs. Today’s run was more about getting my body used to the impact, and not much about actual running performance. Felt a slight twinge in the left groin, but hopefully that doesnt get any worse. Tomorrow I’m going to rest.
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Although Im not sure how one would keep the quads contracted on the way down in a squat.
oh oh oh OH i know the answer to this one…
the VMO (the oblique fibers of the vastus medialus) are the… (wait for it) only part of the quads that fire both with knee flexion and extension!
that is because the fibers are obliquely orientated (really!) which means they act as a (wait for it) knee stabilizer! if they aren’t being activated properly (on both the descent and ascent of the squat) they can lead to: patella tracking issues (aka: knee pain). its a bit linked up to the medial glutes for the knees out thing.
looks like i did learn something this year 
[quote]alexus wrote:
oh oh oh OH i know the answer to this one…
the VMO (the oblique fibers of the vastus medialus) are the… (wait for it) only part of the quads that fire both with knee flexion and extension!
that is because the fibers are obliquely orientated (really!) which means they act as a (wait for it) knee stabilizer! if they aren’t being activated properly (on both the descent and ascent of the squat) they can lead to: patella tracking issues (aka: knee pain). its a bit linked up to the medial glutes for the knees out thing.
looks like i did learn something this year :-)[/quote]
Welcome back to the cage Alexus. We go hard.
So how does one go about activating te vmo on the way down? Any activation drills?
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Sunday, 30th December 2012.
TRAINING
PM
Agile 8 and 3rd world squats.
Couch to 5km program;
Stage 1, set 2/3.
Time: 0:19:21
Distance: 3.02 km
Average speed: 9.4 km/hr.
2 sets of 5 pull- ups
2 sets of 5 chin-ups
20 reps of use-ups.
Notes;
The run was much easier compared to the other day. Makes a difference not to do do 100 single leg squats before you go for a run!
Felt a slight twinge in my left groin again, but fingers crossed that will dissipate as I progress on this program.
In other news I’m off back to town tomorrow. The week back in the city has been an enjoyable break.
Thanks for that sexy lexy. I’ll give that a go and let you know how it goes.
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looking forward to the new pics (also sort of somewhat curious about the new mask situation).
how did your quads get to be so well developed? genetics? probably… how did you train them? you have knee issues sometimes… and troubles with squats, yeah? how is your deadlift (posterior chain) compared to your quads?
(don’t mind me… hoping to get into a physiotherapy program this year. if i get in you can expect only so very much more of this lolz)
[quote]alexus wrote:
looking forward to the new pics (also sort of somewhat curious about the new mask situation).
how did your quads get to be so well developed? genetics? probably… how did you train them? you have knee issues sometimes… and troubles with squats, yeah? how is your deadlift (posterior chain) compared to your quads?
(don’t mind me… hoping to get into a physiotherapy program this year. if i get in you can expect only so very much more of this lolz)[/quote]
Ive been using the same mask for years now… I think its time to mix it up.
Thanks for the compliment on my quads. I have played football(soccer) all my life, and try to ride a road bike 2-3 times a week. In the gym I usually squat, although I single leg squat when my back is playing up. I think genetics does play a part as well.
I have problems with my lower back, more so on my left side. Its an ongoing issue although Im trying to get tot the bottom of it with some extra flexibility work. Im thinking about seeing someone who could teach me how to truly “embrace my core”. It is frustrating, but as mentor once told me: “there is no need to rush, the gym is going nowhere.”
My deadlift does not exist, due to lower back issue, but my dream is to one day deadlift again, even if it os only 1.5x bodyweight.
Good luck with your physiotherapy pursuit. I think you will kick ass with the level of knowledge you already have.
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