Aidan's Training Log (just weak strongman)
06-13-2015
, 06:25 PM
Quote:
Shoulder update: some sort of inflammatory issue causing tightness through the trap/neck. Decent massage provided a bit of relief, still quite tender today. The physical therapist I saw first was very uncomplimentary of my posture: head forward, starting to develop a pronounced lump in cervical spine, well on way to dowager hump, limited T-spine mobility, right shoulder slops forward causing issues like what i've got now plus crunchy movement. Upper trap + rhomboid too dominant, lower trap and smaller muscles not very strong or active. Way too much poor computer posture, and slouching forward to read my ipad etc. Not enough proper technique when rowing, or rolling (I have been horrendously slack about my at-home SMR stuff).
Quite a wake up call.
Seeing him again to develop a plan going forward, but he seemed sympathetic to my competitive aspirations so at the moment the idea is damage limitation. Going to be working on Y's, T's and I's, strict DB rows, wall slides, scap pushups and external rotations. Also trying to be more aware of my posture the other 23.5 hours of the day. I guess I'll write up a short program so I stick to it.
Quite a wake up call.
Seeing him again to develop a plan going forward, but he seemed sympathetic to my competitive aspirations so at the moment the idea is damage limitation. Going to be working on Y's, T's and I's, strict DB rows, wall slides, scap pushups and external rotations. Also trying to be more aware of my posture the other 23.5 hours of the day. I guess I'll write up a short program so I stick to it.
You have to keep up with that stuff, or the same stuff will keep coming back, especially if you sit a lot.DL is looking good.
Bench looks solid too. If you ever feel like you need to get a little tighter, try getting your heels slightly farther out. This will result in an uncomfortably tight feeling on the sides of your hips, but that's actually what you want for optimal tightness in the bench press.
06-13-2015
, 08:21 PM
yep, he seems alright, at least he's a bit involved in sports (rugby mostly, some soccer) so that might help. Will see how tomorrow's session goes.
Haha, i've been pretty good this week with pvc and ball and exercises. I think for the next month or so until nationals I'll endeavour to get to the gym every day, with all the off day sessions being rehab stuff. I run out of time if I try to cram it in my lifting sessions, and end up short changing something.
thanks, I really appreciate the tips from the last few videos from you. I think the head positioning thing is very beneficial, but i still need to cue myself by placing a bright coloured ball where I need to look. Working to make it more automatic.
Thanks! I think for me it is still a battle to approach lighter weight/higher rep bench sets with the same focus as the heavier stuff (it baffles me that I recognise this but still don't fix it... that's another story). Anyway, felt pretty good for these sets, guess I was focusing extra because of my sore shoulder. I find if I get my feet much wider than that it causes a cramp, usually right side first, but should improve as my hip mobility improves. It has already got a bit wider since you advised I should get them wider a while ago.
thanks, I really appreciate the tips from the last few videos from you. I think the head positioning thing is very beneficial, but i still need to cue myself by placing a bright coloured ball where I need to look. Working to make it more automatic.
Quote:
Bench looks solid too. If you ever feel like you need to get a little tighter, try getting your heels slightly farther out. This will result in an uncomfortably tight feeling on the sides of your hips, but that's actually what you want for optimal tightness in the bench press.
06-21-2015
, 09:12 AM
06-22-2015
, 08:46 PM
There are some missed accessory lifts (i usually safety bar squat wednesdays and do some form of ham accessory monday (good morning or RDL). My squat/deadlift frequency has been lower this cycle, somewhat stupidly.
The only difference from my pre-Aucklands cycle:
-no test week: did extra 6's week and will finish with doubles - deload - meet instead of testing 1RMs - deload - meet. The last heavy deadlift and squat days will be the same distance from the meet as last time (11 and 9 days, respectively).
-meet day is a friday so had to shift a few things a bit earlier to squeeze it in, since I didnt plan it properly.
The bench is ****ed because I had forgotten to make an adjustment early on in my bench program and it's missing a week.
06-22-2015
, 10:00 PM
JFC. So much WIM in that vid.
06-26-2015
, 12:19 AM
