Bird I’ve been rereading some of your old logs - not because I’m creepy and obsessive compulsive, just because I’m conscious that you’re in a position that’s similar to the one I might be in in a few years and I could probably learn a lot from how you do things. That aside, I noticed you were having some problems with glute activation a few years back. Is that still an issue for you?
[quote]TheWolfMan wrote:
Bird I’ve been rereading some of your old logs - not because I’m creepy and obsessive compulsive, just because I’m conscious that you’re in a position that’s similar to the one I might be in in a few years and I could probably learn a lot from how you do things. That aside, I noticed you were having some problems with glute activation a few years back. Is that still an issue for you?[/quote]
You probably could learn from a few things, but I also encourage you to also learn from mistakes. How is your training going?
In regards to glute activation: I had spent a period of time concentrating on activating my glutes as I suspected my lower back issues may have been a result from poor glute activation. That still may be the case, although I am not sure. These days I don’t concentrate too much on glute activation, although I am very conscious of my glutes when lifting. I think I have just made it a habit to use my glutes as much as I can. I also have made a habit of tensing/activating my glutes when Im not training, for example at work if I am sitting down to standing up I will occasionally practice activating my glutes with the aim of improving mind-muscle connection.
Uncle Bird.
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Once again, apologies in regard to my lack of updates.
Here is a quick update:
Sunday, 24th May 2015.
TRAINING
Max Effort Upper
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Agile 8 etc.
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Floor press: 5 x 5 with 70 kg.
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BW Dips: 4 sets of 12
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Supersetted 3 sets of lateral raises (7.5 kg x 12), with dB hammer curls (15kg x 12).
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Practiced some handstands.
notes: Finally got access to the rack I needed to perform floor presses. Last 2 weeks I didn’t have access to this particular rack and had difficulties setting up.
Monday, 25th May 2015
TRAINING
PM
Solo Skill and Conditioning
- Standard skill session. Practiced various moves and skills. Finished off with 6 repeats of 5 push-ups followed by a 40 meter sprint with the ball.
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Hey man, been a while since I have checked in. Nice to see you lifting again, how is the back doing?
[quote]Ironwarrior25 wrote:
Hey man, been a while since I have checked in. Nice to see you lifting again, how is the back doing?
[/quote]
Hey mate,
Good to see you in the “cage”.
Back is good. I still feel some residual tightness/soreness, but as long as I don’t go deadlifting its going to be ok. In the next few weeks I will start single leg deadlifts with some light weight as more of a recovery thing.
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Tuesday, 26th May 2015.
TRAINING
PM
Max Effort Lower
-
Agile 8 etc.
-
Front squats: 5 x 5 with 60 kg. (supersetted with 5 rep pull-ups)
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Hamstring curls: 4 sets of 8 x 40 kg. (supersetted with 20 push-ups)
notes: Got to the gym late so I didn’t get to do all that I wanted to. I was feeling a little tired and run down so I didn’t go heavier on the weights from last week. From the gym I went straight to training.
Team Football Training
- Really poor session. With no game this weekend, half of the squad had decided not to turn up. We had the assistant coach taking us and it was a really poor session. I would of have been better of staying back at the gym and getting all my work done. Im starting to lose my patience with the poor culture of the club.
Wednesday, 27th May 2015.
TRAINING
I was going to have today off, but after a poor team session last night I felt that I needed to do something.
-
Agile 8.
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BW push-ups: 2 sets of 20 normal pushups, and 2 sets of 12 of “triangle push-ups”, supersetted with back bridge practice.
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I went for my ray run along my normal route, which took me 13 minutes to complete the first half with the wind, and 13"13 to complete the second half against the wind.
notes: Was refreshing to be outside. Will get some pics up of my back bridge. I have a long way to go but this is something I would like to master.
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Thursday, 28th May 2015.
TRAINING
PM
Upper Repetition
- Agile 8 etc.
- Weighted pull-ups; 6 sets of 3 x 12.5 kg.
- Weighted push ups, 20 kg plate on my back; 10, 10, 10 & 8.
- BB curls; (35 kg x 10) x 3, (35 kg x 7) x 1.
- Seated rows: 3 sets of 10 x 45 kg.
- Practiced some handstands, back bridges and crow stands. And then I went straight to training.
Team Football Training
- Warmed up with some passing and possession game and then got into a small sided 7 vs 7 game. Spent 5 minutes practicing some shots after training. Tempo was much better than Tuesday night. No game this weekend.
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Hey Bird, seems like the back is holding up nicely?
Keep going strong.
[quote]sam_I_am wrote:
Hey Bird, seems like the back is holding up nicely?
Keep going strong. [/quote]
Thanks mate.
Back is holding up, but still could be better. I need to keep up with my flexibility work.
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Saturday, 30th May 2015
TRAINING
- Solo Skill & Conditioning*
- Agile 8 etc.
- Today I was feeling a little run down and low on energy so I pretty much did skill work only. Heaps of juggling and flicks. Practiced a few moves. I did none of the usual cone dribbles and tempo runs. Even though this session was not as up-tempo as usual, it was still valuable in keeping my skills and touch up to standard.
notes: not too sure why I was lacking energy this morning. Possibly because yesterday (rest day), I went low carb (<100 grams). Or maybe I didn’t sleep right. Felt a little bit of irritation in my lower back which has reminded me I need to keep on top of my mobility work. Im going to try and do 10 minutes of mobility every morning which I used to do, and it used to make a world of a difference.
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[quote]theBird wrote:
… flicks…
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I was instantly reminded of the rainbow flick that neymar tried to pull off in the Copa del Rey final.
Those defenders where mad, ref should have handed out a card (yellow) or 2 to whoever was getting in neymar’s face and putting hands on him (pushing his head away.)
[quote]theBird wrote:
[quote]TheWolfMan wrote:
Bird I’ve been rereading some of your old logs - not because I’m creepy and obsessive compulsive, just because I’m conscious that you’re in a position that’s similar to the one I might be in in a few years and I could probably learn a lot from how you do things. That aside, I noticed you were having some problems with glute activation a few years back. Is that still an issue for you?[/quote]
You probably could learn from a few things, but I also encourage you to also learn from mistakes. How is your training going?
In regards to glute activation: I had spent a period of time concentrating on activating my glutes as I suspected my lower back issues may have been a result from poor glute activation. That still may be the case, although I am not sure. These days I don’t concentrate too much on glute activation, although I am very conscious of my glutes when lifting. I think I have just made it a habit to use my glutes as much as I can. I also have made a habit of tensing/activating my glutes when Im not training, for example at work if I am sitting down to standing up I will occasionally practice activating my glutes with the aim of improving mind-muscle connection.
Uncle Bird.
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[/quote]
I’m learning from everything, including mistakes. Takeaway number 1 - never settle for anything less than 100% perfect deadlift form. Training’s going well. My team’s not doing so well this season, but I’m kind of treating it as a time to bring my skills and tactical awareness back up to scratch in preparation for trialling for a better team again next year. I think if I continue the way I am I stand a good chance.
I’m pretty much in the same boat with the glutes. The more posterior chain dominant I am, the faster I run and the better my back feels. I do plenty of hip thrusts, iso glute squeezes whenever I remember and I make an effort to spend most of the day on my feet, because I’ve found that sitting too much is what really causes the glutes to shut down.
Also I feel you about the mobility stuff. I feel way better when I make an effort to spend 10 minutes a day on it. Have you checked out Max Shank’s ‘flow’ videos? That’s kind of what my warmups look like at the moment, but I also do it on days I don’t train. Good way of getting the blood flowing and loosening up a little.
[quote]sam_I_am wrote:
[quote]theBird wrote:
… flicks…
tweet[/quote]
I was instantly reminded of the rainbow flick that neymar tried to pull off in the Copa del Rey final.
Those defenders where mad, ref should have handed out a card (yellow) or 2 to whoever was getting in neymar’s face and putting hands on him (pushing his head away.)[/quote]
Neymar is a great player, although he does have that arrogance about him that can be off putting.
A lot of the moves I practice are learnt from youtube videos of Neymar.
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[quote]TheWolfMan wrote:
I’m learning from everything, including mistakes. Takeaway number 1 - never settle for anything less than 100% perfect deadlift form. Training’s going well. My team’s not doing so well this season, but I’m kind of treating it as a time to bring my skills and tactical awareness back up to scratch in preparation for trialling for a better team again next year. I think if I continue the way I am I stand a good chance.
I’m pretty much in the same boat with the glutes. The more posterior chain dominant I am, the faster I run and the better my back feels. I do plenty of hip thrusts, iso glute squeezes whenever I remember and I make an effort to spend most of the day on my feet, because I’ve found that sitting too much is what really causes the glutes to shut down.
Also I feel you about the mobility stuff. I feel way better when I make an effort to spend 10 minutes a day on it. Have you checked out Max Shank’s ‘flow’ videos? That’s kind of what my warmups look like at the moment, but I also do it on days I don’t train. Good way of getting the blood flowing and loosening up a little.
[/quote]
Hey WolfMan,
Sorry to hear that your team isn’t doing too well. Neither is mine, but I feel that is due to a lack of players and lack of commitment. I suppose is all you can do is work on your own game and remember to have fun!
You have hit the nail on the head in regards to mobility and not sitting down. The other day I had a rest day and I hardly moved off the lazyboy. The next day my hips, back and legs just felt tired, fatigued and tight. Im going to to have keep up my mobility work every day, even rest days!
I have been following Max Shank and his “flow” videos. I am considering doing the Max Shank 5 minute flow challenge, which is to do 5 minutes of flow work every morning for 30 days straight.
And your right about deadlifting. I actually think the move is too taxing and too risky to be performing in-season.
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Had a really lazy weekend. Managed to have a rest day on Friday and Monday and just managed to drag myself to the gym on Sunday. I probably over ate as well, but it was all decent food: homemade vegetable soup and chicken nuggets.
Sunday, 31st May 2015.
TRAINING
PM
Max Effort Upper
-
Agile 8 etc.
-
Floor Press: 5 sets fo 5 with 75 kg. (5 reps of pull-ups in b/w sets)
-
BW dips: 10, 10, 10, 10 and 8.
-
Supersetted 4 sets of dB hammer curls: (10 x 15 kg) x 3, (10 x 12.5 kg) x 1, with lateral raises (10 x 8 kg) x 4.
-
Practiced handstands against the wall and some back bridges.
notes: Felt a little flat. Im glad there was no game on this weekend. Had some decent sleep and food over the weekend so hopefully I will be ready to get straight back into it this week.
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Tuesday, 2nd June 2015
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Barbell lunges: 5 sets of 12 step with 60 kg.
- One leg leg-press: 3 sets of 10 x 2pps
- Single leg deadlifts: 3 sets of 10 with a 12 kg kettlebell.
notes: Was running short of time so I had no time for any handstand work. Went straight to football training.
Football Training
- No coaches were available due to sickness. We played a small sided game by ourselves which was very disorganised and not really enjoyable. I am now seriously thinking of quitting football for this season, and maybe take the opportunity to do something different such as a martial art. I would rather be playing football, but due to a number of factors Im not really enjoying it this year.
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[quote]theBird wrote:
I am considering doing the Max Shank 5 minute flow challenge, which is to do 5 minutes of flow work every morning for 30 days straight.
[/quote]
Do it. I subscribed to his newsletter a few months ago and he recently wrote that the first two things he does every morning is drink water and do a few minutes of flow sequences. I started doing the same (well, 60-75% of the time) and it really helps. Not just in terms of objective mobility but also because the first thing you do for the day is loosen up. This is not a novel idea at all - doing a quick gymnastics routine after waking up has been around for ages.
I will change what I do a bit every morning, but here’s today’s sequence:
- full squat - squat stretch - lifting alternating arms to the ceiling while the other arm pushes the knee out - push up hold - downward dog/upward dog - yoga lunge with rotation - cossack squat - shin box - v sit.
I just enter a position, hold it for a moment and then continue to whatever feels best or comes to my mind. It doesn’t matter which poses or stretches you do for how many reps, just flow.
[quote]nighthawkz wrote:
Do it. I subscribed to his newsletter a few months ago and he recently wrote that the first two things he does every morning is drink water and do a few minutes of flow sequences. I started doing the same (well, 60-75% of the time) and it really helps. Not just in terms of objective mobility but also because the first thing you do for the day is loosen up. This is not a novel idea at all - doing a quick gymnastics routine after waking up has been around for ages.
[/quote]
I agree, the idea is great. Even just doing Agile 8 and some foam rolling also has its benefits. My only problem is that sometimes I sleep in, and have only 30 minutes to prepare my food for the day and make my first coffee. I suppose I just need to wake up 5 minutes earlier. lol.
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Wednesday, 3rd June 2015.
TRAINING
PM
Solo Conditioning
- Agile 8 etc.
- BW normal push-ups: 2 sets: 25, 20. 2 sets of triangle push-ups: 15 &15
- Back bridges: 3 sets of 3. Holding the top position for about 5 seconds.
- 26 minute run along my normal route.
notes: Felt good to get moving. The run is starting to get easier and I might change the route up a bit next time to get a one or two hills involved.
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Yo bird, I see your doing good, and going strong. Just wondering did you ever start incorporating any “core” work?
I see your doing back bridges, don’t know if your definition of them is the same as mine, but can I ask why your incorporating those in your routine?
Keep up the good work.