[quote]theBird wrote:
[quote]raven78 wrote:
[quote]theBird wrote:
- Single leg deadlifts: 3 sets of 7 with 12 kg kettlebell.
[/quote]
I know I feel retarded doing these mate. But stick with them!
Been using the barbell for mine though.[/quote]
I love these!
I do them more as a “rehab” move rather than a “strength” move. My form and balance is not the best with these but getting better. I love the feeling of activating the glutes/hammies while doing these, although Im of the understanding that its meant to be more of a glute move?
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I think it depends on how you do them. I make it more like an RDL, keeping the knee bend constant and going down until my back is horizontal to the floor and I get a really nice hamstring stretch. You could, however, keep a slightly more vertical back at the bottom and shift some load off the hips - making it more quad dominant like a regular deadlift.
As for balance, I like using my free hand to hold onto something. One leg deadlifts for me are a strength exercise, so I do try to progress them quite aggressively and I don’t want balance to be the limiting factor. Sounds like they serve a different purpose in your program though so it might not matter so much.
I reckon you’d want to feel it in the hammies too.
And try not to twist your hips, staying ‘square’ so to speak.
Hey brother,
Might seem a little stupid, but when I was competing in gymnastics, we did a lot of forward roll to handstand. At first a tucked handstand, then a straddle split, then a pike. The roll gives you the momentum to get as vertical as possible and if you’ve got the confidence to roll out of a handstand you can really chain them together.
You can run them outside on grass if you don’t mind getting dirty and itchy, or anywhere you’ve got some space.
The handstand will come though, it’s just time and repetition like all skills, but you’ll nail it brother.
Keen to keep following ‘The Cage’
[quote]raven78 wrote:
I reckon you’d want to feel it in the hammies too.
And try not to twist your hips, staying ‘square’ so to speak.[/quote]
Staying square is probably a good cue to use. Thanks ravenBird!
[quote]TheWolfMan wrote:
I think it depends on how you do them. I make it more like an RDL, keeping the knee bend constant and going down until my back is horizontal to the floor and I get a really nice hamstring stretch. You could, however, keep a slightly more vertical back at the bottom and shift some load off the hips - making it more quad dominant like a regular deadlift.
As for balance, I like using my free hand to hold onto something. One leg deadlifts for me are a strength exercise, so I do try to progress them quite aggressively and I don’t want balance to be the limiting factor. Sounds like they serve a different purpose in your program though so it might not matter so much.[/quote]
Thanks for the tips wolfBird. Maybe once I feel the back is 110%, I might try training them for strength.
[quote]kleinhound wrote:
Hey brother,
Might seem a little stupid, but when I was competing in gymnastics, we did a lot of forward roll to handstand. At first a tucked handstand, then a straddle split, then a pike. The roll gives you the momentum to get as vertical as possible and if you’ve got the confidence to roll out of a handstand you can really chain them together.
You can run them outside on grass if you don’t mind getting dirty and itchy, or anywhere you’ve got some space.
The handstand will come though, it’s just time and repetition like all skills, but you’ll nail it brother.
Keen to keep following ‘The Cage’
- Jacko[/quote]
Hey JackoBird,
Welcome to ‘the cage’. We go hard!
I will try your recommendation the next time Im at the field doing my skill work. Please feel free to follow ‘the cage’ and make any input that you see fit.
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Sorry about the lack of updates.
Since my last update, I have done a ‘upper repetition’ session, ‘solo skill and conditioning’ session and had played a game on Sunday. We lost 5-0 and things don’t look like they are going to get much better any time soon.
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[quote]theBird wrote:
- Barbell bench: (5 x 92.5 kg) x 4, (90 kg x 5) x 1. (band pull-aparts in b/w sets).
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You’re really bad at deadlifting but your bench numbers look, like, nice. 
[quote]nighthawkz wrote:
[quote]theBird wrote:
- Barbell bench: (5 x 92.5 kg) x 4, (90 kg x 5) x 1. (band pull-aparts in b/w sets).
[/quote]
You’re really bad at deadlifting but your bench numbers look, like, nice.
[/quote]
I was thinking pretty much the same thing yesterday.
I wish my lower body/lower back was as resilient as my upper body. But to give myself credit, I never skip leg day.
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Tuesday, 16th June 2015.
TRAINING
Tonight I decided to skip team training, as the past month of Tuesday night training has been a total waste of time. I feel a little bad as a few members of the team ranted on the teams private Facebook page saying how we need to get to training and put more effort in. This is something that I have been doing for the whole season only to be let down by some of my less committed teammates.
Solo Conditioning
- Agile 8 etc.
- 2 sets of 20 normal push-ups, 2 sets of 12 triangle push-ups.
- 3 x back bridges with a hold of about 5 seconds.
- I then did my usual run along my usual route. Took me 13’30 on the way there, and 13,15 on the way back.
- Finished off with some stretches.
notes: Good run, and I feel I probably got more benefit out of it than I would of out of team training. I think I can now add some more distance to my normal run. Ill probably extend the distance by 200-300 m each way. Doesn’t sound a lot but I want to be careful I don’t injure myself with all of this “long distance” cardio.
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Wednesday, 17th June 2015.
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Barbell lunges: (12 x 70 kg) x 3, (12 x 75 kg) x 2. (5 rep pull-ups in b/w sets).
- One leg leg-press: 2.5 pps, 3 sets of 10 each leg.
- single leg deadlifts with kettlebell: 3 sets of 8 with 12 kg kettlebell.
- 3 rounds of 10 x BW squat, handstand practice and 10 x BW glute bridges.
notes: Didn’t feel like going to the gym this evening and I was considering resting, but Im glad that I did. Next week I will change back to my other templates including front squats.
In other news, my diet has been pretty crap lately. I usually plan what I am going to eat at the start of the day, but recently I have been extra hungry and end up eating more than I plan. Might be a sign I need to make my meals slightly bigger.
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Or sneak in an extra shake prior/during/after workout, and maybe another one prior to bed?
Still here rattling the bird cage.
[quote]theBird wrote:
[quote]raven78 wrote:
[quote]theBird wrote:
- Single leg deadlifts: 3 sets of 7 with 12 kg kettlebell.
[/quote]
I know I feel retarded doing these mate. But stick with them!
Been using the barbell for mine though.[/quote]
I love these!
I do them more as a “rehab” move rather than a “strength” move. My form and balance is not the best with these but getting better. I love the feeling of activating the glutes/hammies while doing these, although Im of the understanding that its meant to be more of a glute move?
tweet[/quote]
I also really like them, they are a good hamstring/glute exercise when you’ve loaded your back too much already but you still want more hip extension work.
He basically makes lock your hip/leg in place when setting up so it doesn’t move from side to side, then keep a soft bend in your knees thinking about moving only through your hips (hard to describe, easy to understand if you can already hip hinge well), and when going up squeezing your glute very hard.
If you start to feel a stretch in your hamstrings, you are keeping your back straight, and the angle of your knee is staying the same, then chances are you are doing it right.
Good luck with the rest of the season, Birdy, I may not post, but I do lurk.
[quote]raven78 wrote:
Or sneak in an extra shake prior/during/after workout, and maybe another one prior to bed?
Still here rattling the bird cage.[/quote]
Sounds like a good idea. Although recently I have been using protein shakes a bit less. I have been reading around and some people are saying that the need of protein is over exaggerated. Im still eyeballing my food and I probably still get about 150 grams - 190 grams of protein a day. Also I don’t want to get too bulky while Im still playing football, so laying of the shakes helps a little in that regard.
Keep rattling brother!!
[quote]Destrength wrote:
I also really like them, they are a good hamstring/glute exercise when you’ve loaded your back too much already but you still want more hip extension work.
He basically makes lock your hip/leg in place when setting up so it doesn’t move from side to side, then keep a soft bend in your knees thinking about moving only through your hips (hard to describe, easy to understand if you can already hip hinge well), and when going up squeezing your glute very hard.
If you start to feel a stretch in your hamstrings, you are keeping your back straight, and the angle of your knee is staying the same, then chances are you are doing it right.
Good luck with the rest of the season, Birdy, I may not post, but I do lurk. [/quote]
Thanks brother. Your silent presence still helps keep theBird motivated and fighting the good fight!
Mastering the hip hinge is something that I want to get good at. Once football is over I am thinking of doing some kettlebell courses to help with that kind of thing.
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Thursday, 18th June 2015
TRAINING
PM
Upper Rep
- Agile 8 etc.
- dB bench press: (10 x 27.5 kg) x 3, (8 x 27.5 kg) x 1.
- BW pull-ups: 7, 7, 7 and 6.
- Supersetted 4 sets of BB curls: (9 x 25 kg) x 2, (8 x 35 kg) x 2, with seated rows: (12 x 50 kg)
- Finished off with some handstand practice, and crow-stands. Warmed up for football training.
Team Football Training
- We warmed up with some running drills and got straight into a 9 vs 9 game. Im not available for this weekends game as I am away for a 80th birthday party, so I played on the “B-side”, which I really enjoyed as I got to really “stretch” my legs by chasing and taking on my usual teammates from the A-grade team.
notes: Feeling pumped from the gym. Happy with football training. Im disappointed that I miss out on this weeks game due to family commitments, but after a few frustrating weeks at the football club it might do me some good to have a weekend off.
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After a weekend off involving lots of food, I have returned back to training?
Monday, 22nd June 2015.
TRAINING
Max Effort Upper
- Agile 8 etc.
- Barbell bench: 5 x 5 with 92.5 kg. (face-pulls in b/w sets: 10 x 25 kg)
- Overhead dB presses: 4 sets of 9 x 17.5 kg.
- Supersetted 3 sets of: incline dB curls (12 x 15 kg), and lateral raises (12 x 7.5 g).
- practiced some handstands.
notes: Happy with the bench, although I was feeling sloppy and tired after a weekend of bad nutrition and poor sleep.
Tuesday, 23rd June 2015.
TRAINING
PM
I had decided to skip football training as I was predicting a poor turnout and I didn’t feel like standing in the cold for 2 hours.
Solo Conditioning
- Agile 8 etc.
- Normal push-ups: 2 sets of 22, triangle push-ups: 2 sets of 14.
- 4 sets of 5 second hold back-bends.
- Medium paced run for 30 minutes.
- Warmed down with some mobility/agility drills.
notes: Good run. I feel my running is getting stronger and faster. I am considering buying one of those running watches so I can measure my progress better. Finally starting to feel better after a weekend of indulgence. I really have to be more careful: I have noted that when Im tired and stressed I am more likely to lose total control and eat and drink like a slob.
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Wednesday, 24th June 2015.
TRAINING
PM
Max Effort Lower
- Agile 8 etc.
- Front squats: 5 x 5 with 60 kg. (6 reps pull-ups b/w sets).
- BSS: 3 sets of 10 x 15 kg.
- Ham curls: 3 sets of 10 x 35 kg.
- Practices some handstands, uneven BW squats and pistol leg squats onto a bench.
notes: Good session. Next week will increase all weights. My attempt at pistols was laughable. I used a bench that was high enough that I was not even braking parallel. Not sure if I will ever accomplish a full pistol squat but I suppose there is no harm in trying.
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[quote]theBird wrote:
My attempt at pistols was laughable. I used a bench that was high enough that I was not even braking parallel. Not sure if I will ever accomplish a full pistol squat but I suppose there is no harm in trying.
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In terms of raw strength, a pistol is comparable to front squatting your own bodyweight. The mobility requirements, however, are much higher. Try hanging out in the bottom position of a pistol squat for 30 seconds every morning. Do both legs.
[quote]nighthawkz wrote:
In terms of raw strength, a pistol is comparable to front squatting your own bodyweight. The mobility requirements, however, are much higher. Try hanging out in the bottom position of a pistol squat for 30 seconds every morning. Do both legs.
[/quote]
Hey Hawky,
Mobility is a major issue for myself, especially my left ankle mobility (Ive had surgery on this ankle to clean up the joint). My left leg also felt much weaker and less coordinated, although maybe that is related to the lack of mobility. Im also having problems with keeping the non-standing leg out in front of me and I was feeling some cramping in that hip flexor.
Thanks for the suggestion. I think that hanging out in the bottom position will help with my mobility.
By the way, is that you in your new avatar?
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[quote]theBird wrote:
Hey Hawky,
Mobility is a major issue for myself, especially my left ankle mobility (Ive had surgery on this ankle to clean up the joint). My left leg also felt much weaker and less coordinated, although maybe that is related to the lack of mobility. Im also having problems with keeping the non-standing leg out in front of me and I was feeling some cramping in that hip flexor.
Thanks for the suggestion. I think that hanging out in the bottom position will help with my mobility.
By the way, is that you in your new avatar?
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Mobility requirements for the pistol are a total bitch, especially for the calves and hamstrings.
And yeah, that’s me. It’s a really good angle though - I don’t really look that yoked.
[quote]nighthawkz wrote:
Mobility requirements for the pistol are a total bitch, especially for the calves and hamstrings.
And yeah, that’s me. It’s a really good angle though - I don’t really look that yoked.[/quote]
Can you do a pistol squat?
Nice pic. Impressive deltoids bro.
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