Bosi - zoufale pokusy

Bosi · Zaslal: čt prosinec 22, 2016 6:11 am Předmět:

Wed 21.12.2016
Living room

My wife:
16kg KB Swing 10 mins EMOM 10x15 + few extra in the last set
12kg KB TGU 4x1/1
8kg KB TGU 1x3/3

Me:
Feeling sick
joint warm-up from "the times when I was competing in dancing"

Pull-ups narrow (supinated) grip + Pistols
6,5,4,3,2+2x20s hold in top position + 7x1/1

shoulder mobility
stretching as per the instructions from fyzio - 3 rounds

Bosi · Zaslal: út leden 03, 2017 9:26 am Předmět:

...

Bosi · Zaslal: út leden 03, 2017 9:27 am Předmět:

Thu 22.12.2016
Living room

Me:
joint warm-up from "the times when I was competing in dancing"
shoulder mobility
stretching as per the instructions from fyzio - 3 rounds

Bosi · Zaslal: út leden 03, 2017 9:27 am Předmět:

Fri 23.12.2016
free day - drinks after work + more drinks in the evening

Sat 24.12.2016
Christmas time!

Bosi · Zaslal: út leden 03, 2017 9:28 am Předmět:

Sun 25.12.2016
I decided to take a small break from KB and focus on the stretching as per the instructions from physio, hopefully resolving in solving the issue with the lower back.

Living room
Me:
joint warm-up from "the times when I was competing in dancing"
shoulder mobility
stretching as per the instructions from fyzio - 3 rounds

daymoon · Moderátor

I still think the KB swings or simply said hip hinge movements are the best to prevent or even cure the lower back issues. A training program has to be balanced with a solid emphasis on all sides of the body - lower back/abs, biceps/triceps, quads/hams etc. I have been very successful with superseting sets of deads with sets of crunches. For example.
Even a grip is very important. Excercises with reverse grip have to be balanced with excercises with underhand grip. If they are not I believe training can lead to a wrist issues.

_________________
Slunce je velký žlutý prášek od nebeských psychiatrů

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.•` (¸.•` *daymoon*´¨)¸.•´¸.•*´¨) ¸.•*¨)

Bosi · Zaslal: út leden 03, 2017 3:36 pm Předmět:

daymoon napsal:

I still think the KB swings or simply said hip hinge movements are the best to prevent or even cure the lower back issues. A training program has to be balanced with a solid emphasis on all sides of the body - lower back/abs, biceps/triceps, quads/hams etc. I have been very successful with superseting sets of deads with sets of crunches. For example.
Even a grip is very important. Excercises with reverse grip have to be balanced with excercises with underhand grip. If they are not I believe training can lead to a wrist issues.

Mate, you don't even know how CORRECT you are. The thing is that I know I am doing something wrong (you will see tomorrow when I upload the last week of training into this log), but I am just failing at finding exactly what it is.
You have to know that feeling as well. You are learning something new, you know it's not right and you try hard to make it right, it just won't work and you need a little hint or kick from somebody else.
You see, when I got firstly checked by a physio (my friend in Czech) my body was out of balance (non structural scoliosis) and I was told to do some exercises (and they worked well) to make my body fix itself. I was also told not to exercise abs. Now I have the pain back and in addition to that I feel that my abs are super week (for example crawling is a real disaster).
I obviously miss the talent (or luck) to do things correctly (or just without hurting myself), or I am also sensitive to any unbalanced activities. (Yes, you can call me a sissy)

I have only a few options left:
1) Do more yoga, since it challenges your body from so many different directions and regardless of the problems you have, it will help you.
2) Follow by 100% one specific program as PMKB5 is promoting (that is actually the reason why I respect him and why I guess he is also respected overseas). Follow every detail and don't add or remove ANYTHING.
3) Stop thinking to much about the little details, stop pushing, learn how to relax and just keep moving (and add aerobic activities, especially swimming)

Your thoughts?

daymoon · Moderátor

My tips are:

* Forget or not even think you are injured - during the years of training I learned that the above mentined disbalancies are cause of most of the issues we all struggle with

* Look at yourself from higher pespective, as you were your couch or trainer - you will be able to see what you are missing or where you fail

* yoga is very good - I have a very good experience with it but the yoga inself is not allmighty, it is only a very good tool to do something but the yoga itself can worse the symptoms when misused

* try to pick the best parts from all mentioned possibilities - you are experienced enought to manage it - I am pretty sure you will benefit from it very quickly - I think we all know what to do or even our body knows, the only thing we should follow is to listen to our body

_________________
Slunce je velký žlutý prášek od nebeských psychiatrů

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.•` (¸.•` *daymoon*´¨)¸.•´¸.•*´¨) ¸.•*¨)

PMKB5 · Zaslal: út leden 03, 2017 9:02 pm Předmět:

Ad b) Thank you for your kind words. Yes, I like the stuff simple - hence I will reach Sinister very soon. Like in 6-9 months I guess.

Ad a) & c) Just covering the problem, not a solution (of course, Yoga is fine, but it is not a solution for your current troubles )

My suggestion physio > FMS > correct technique > program with a specific goal > finish the goal.

_________________
Pavel Macek

Bosi · Zaslal: st leden 04, 2017 6:00 am Předmět:

Mon 26.12.2016
Living room

Me:
joint warm-up from "the times when I was competing in dancing"
shoulder mobility
stretching as per the instructions from fyzio - 3 rounds

Bosi · Zaslal: st leden 04, 2017 6:07 am Předmět:

Tue 27.12.2016 - 30.12.2016
free days

In the last couple of days, my back was getting worse and on 28.12. reached the peak. It was the worse during the last 2-3 of months. To do just stretching seems now like very stupid idea...

But what is the problem then?
Should I make a conclusion that the instructions I am getting from physio are useless? My friend (massage therapist) was saying that Physiotherapist are quite lazy in this part of the world and just want your money. I can't really argue that point. I had 4 appointments so far and spent $300. That's a lot for learning only this:
1. Do warm-up before the workout, no stretching (I was doing this most of my life, but not as much in recent year)
2. Strengthen the Transversus Abdominus (how do you recognize your TA is weak?)
3. Work on relaxing the body/core muscles
4. Do not refuse completely the aerobic activities, since they help relax the body. Especially swimming.
... and still not solving (or getting even close to solving) the issue.

And I even took my 28kg KB to the clinic, performed some swings and TGU and they didn't say a thing. I still thought that the execution might have some major flaws.
But what I read in the S&S book is that you should not do the forward bending stretches after the workout and do mainly (just stretching my memory now) the backward bending, which I was asked by the physio to completely stop doing. And I rather trust Pavel T. than the physio (I saw 3 different people in 4 visits).

Or is it time to blame the mattress ? :).
Since I am home during the Christmas time I sleep much more = spend more time in the bed.

Or not sitting in the office is actually making the back worse? :D

I am so puzzled...

Bosi · Zaslal: st leden 04, 2017 6:08 am Předmět:

Sat 31.12.2016

TEST
pull ups chin over bar - 10x - 1.5 shoulder width (pronated) grip

Bosi · Zaslal: st leden 04, 2017 8:04 am Předmět:

Happy new year to everybody!

Sun 1.1.2017
Afternoon run on the beach - Scarborough to Trigg
temperature 31C (in a shade) + strong wind

My wife:
5.34 38:40 7:15min/km

Me:
4.69km 36:09 7:43min/km

late evening - #KB5vyzva - butterfly
Better late than never

GOALS FOR NEXT YEAR
1. Finally resolve the lower back pain issue
2. Get heavier KB (probably 36kg) + exercising mats
4. Run more (or just run...).
5. Try half marathon race
6. Do 20 pull-ups
7. Press and snatch more
8. Press 36kg KB
9. TGU 44kg KB

Bosi · Zaslal: st leden 04, 2017 8:05 am Předmět:

Mon 2.1.2017

My wife:
8kg KB TGU 1x2/2
12kg KB TGU 2x1/1
16kg KB Swing 10 mins EMOM 10x10

Me:
morning - #KB5vyzva - butterfly

evening - #Yogarevolution (by Adriene) - day 1

TEST
push ups chest to ground - 20x
TRX low row - 10x

Bosi · Zaslal: st leden 04, 2017 8:05 am Předmět:

Tue 3.1.2017
Back at work
Me:
morning
#KB5vyzva - butterfly
#Yogarevolution - day 2

Temperature today - 41°C. After work straight to the beach

I don't know how is this possible, but I already felt much better during the day.