xmas

yesterday, mostly rest. a little walking. saw Avatar w/ sis! 2nd time. what great proprioceptive work, also NS sync Na'vi vs human, incredible bow&arrow coaching (so few words wasted, just core, scapular depression, left elbow touch), great hip mobility and full deep squats...

anyway, today probably mostly rest too, tho tempted to farmer's walk 12kg to lab and 16kg back. will see 'bout that.

got compression gear! not that it has been proven to be useful, but feels awesome, should be great in cold Vegas tourney weather... underarmour FTW.

multi-joint inflammation yesteryesterday(night), see PN forum training log. last night much less inflammation, felt good. showed sis valslides. mom got me allopathic stretching book. wearin' my julbo's again now, threat modulation FTW ^_^.

oh yea and started timing sleep, set 8.5h time limit, today stayed in bed no longer than that, also read more about things like WakeMate whatever the heck that is and that Charles Poliquin sleep article really affected me...

http://www.elitefitness.com/forum/weight-training-weight-lifting/good-night-sleep-611709.html

Okay time to eat (outta eggs tho drat). Merry Xmas!! <3 =)

(update afternoon: 12kg Apollo kb unilateral farmer's walk (plus garden detour watering) to lab, 1.1km with breaks. a few BUC, a snatch and some sag- plane swingin' on the side. maybe farmer's carry 16kg back? underarmour feels great--i could sleep in it ;)

(night update: 16kg kb unilateral farmer's walk on the way back. still wearing compression gear! lots of misc mobility as i watch work out. feeling good. working more on spinal extension these days, doing some rolling, etc. feeling generally good. some sleep last night, but at least more than lastlast night.)

active recover, 2009

post 111! almost end of 2009.

starting nutrition blogging at PN forums, also check out thoughts on ETK and cardio and such here:

http://kbforum.dragondoor.com/509570-post14.html

anyway today mostly rest but some active recovery, walk around SF for fun, good diet (feeling good these days, gotta focus on sleep!!!!)

got gofit ropesport DVD, new speed rope feels faster and is adjustable more easily. did like 3-4 minutes of super light try it out, 1+1 12kg get-up, a few BUCs, some plantar fascia roll.

hm my whole back is mild sore, do some lumbar circles supine, then holding chair. note that more stiff in extension huh! will work on that slowly but yea feeling pretty good today.

DB, DB

didn't sleep last night, had to get up "early" (10a) yesterday then took a few hr nap and figured i might as well stay up to see Avatar imax 3d in Cupertino at 1130p, we got in thx DB, then i guess we were wired up from that (just like that time with wanted) so i've been pretty much up for almost 24h now (more like 23h at this point 6p).

did lots of mobility today, trained DB for a bit since he was about. romberg neg, sharpened romberg serious fail all over (like less than a second every time)... hm, then PREP test maybe positive eyes to left, PNRT positive turn left or tilt left, also discovered later that eye reflexes are messed--eyes up facilitates hamstring flexion rather than extension (!).

also serious startle eyes down for stuff, vestibular balance thingies. eye test positive L eye exophoria, L eye suppression via Brock string... hips seriously locked up, right calf tight, left transverse ab tight, also c-spine, t-spine locked up.

--

lots of visual work, felt better with green bead, lots of r-phase, still working on R ankle in flexion during closed-chain knee, was practicing SL submaximal plyo last night, getting better at L side landing (esp with head in neutral not in mild extension!), so SL squat land on L side feels good looking slightly down, bad looking up with neck in mild extension...! and that's really the pelvis L side talkin'.

anyway, some valslide demo last night, some BUCs practice 8kg and 12kg, a few get-ups, a few 1h swings?

today more DB testing, focal accommodation with green/red beads, some SMR w/ tptherapy quadballer, lots of t-spine work, shoulders still a bit weird, c-spine feeling okay, tmj was a little tight last night now better (haven't been working it lately).

went to track to do a few 80% sprints from 4-pt stance, then a few runs, a few jogs, standard pfly warmup (carioca etc), some arm drive practice, plant practice seems good to be able to get low.

went to gym to do some spiderman, new stretch cage, pegboard drill w/ 10lb cable practice (not too much disassociation tho that's still hard w/ cables), reverse lunge warmup.

rope work practice, only got up to 3 consec power jumps today, didn't want to push too hard, also still haven't mastered side straddle (would be nice to practice that sort of move with rope but i guess not strictly necessary, maybe that'd interfere too much w/ sport-specific movement... huh).

core work on 8lb med ball, bird dogs, rotary stability, side plank felt better today altho L wrist was complainy for a bit. oh yeh and did index/pinky lead wrist circles for first time in a while hm. walk back, had eggs for breakfast now irish oatmeal, salmon or lap chong for din w/ pasta or rice? hmm!

choice

i've been resting more and yet...

maybe it just is that i'm used to being in pain, so it's what i have practiced

and i guess i was thinking just now that i can not only practice the tilts and such that improve ROM but the feelings that also do so...

reading wikipedia on chronic pain. perhaps i need to actually practice mindfun / mindfulness once more

--

some somas- reading, like dermoneuro stuff

feelin' better now
some mobility work
2+2 12kg get-up, feeling better than previous ones this week except for way down on 2nd rep (feeling better on way up)

interesting notes on pelvic tilt (retrovert), only feels odd on L side if for SL squat L side also retrovert pelvis (was videoing self on R side where didn't retrovert, then noticed was better looking down + cervical spine flexion vs looking up + c-spine extension huh)

my L foot single-leg balance has gotten so much better, just realized now. almost like 85-90% as good as R side, i guess the balance work and other training has paid off in the last few weeks.. remember months ago i had horrible L side SL balance

couple of unilateral C&P + eccentric-only 12kg snatch practice

2 sets easy 5+5 1h 12kg Sw practice

frustration

ah frustration
L piriformis area unhappy again and i guess i've been mollycoddling it... boo. sadness. don't really know what to do.

press & rest

yesterday rest
today sleep in

interestingly more pain (mild) on R side yesterday, also ASLR slightly more limited on R side (!)
warm-up
sports vision near/far
compass lunge
submaximal NESW plyo 1-leg
6+6, 6 tri pushups (surprisingly hard with tri, don't go down all way..)
2set 5+5 cook hip lift
5+5 birddog on 12kg kb hand
8kg BUC press 3+3
1.5+1.5 12kg get-up (not feeling great today..)--still limited on L side on way up
glute/piri stretch

movement practice

taped movement practice / strength / running vids today for team!

demonstrated near/far focusing, ankle tilts, ball-of-foot circles
(could come more laterally in ball-of-foot circles?)
spiderman didn't get so low today (?)
demo glute activation cook hip lift
single leg toe touch doesn't look that smooth

def asymmetry w/ tactical pushup--right side/shoulder leads left (boo), need to re-vid/practice that rhythm
single leg submaximal plyos--def looks a little weird on L side (hip movement), need more practice/strength

interesting tho today didn't really feel L piriformis even mild pain? tho lumbar area mild mild sore
demo arm drive, bird-dog, side-plank

tomorrow do this 8 min warmup, 15min hard run, 5min cool?

plan

rif <3

http://rifsblog.blogspot.com/2009/12/what-is-training-practice.html

plan:
jog
SL submax plyo land (lat lunge)
up/low body diff 4 pegboard
rope work

reality:
raining so nix on jog
lots of pre-Z to improve L ASLR
rope work, 10-12 min moderate (4 consec. power jumps, a first?)

coach ling, watching his DL form (he can do 2.3x BW DL!)--he wasn't engaging lats until 1/2 way, also glute activation not there. did quadruped hip extension to activate

spiderman, felt pretty good/low
bw squat not feeling it today w/o gob squat weighted... low back / L piri nociception
up/low body diff w/ pegboard (interesting R hip internal rotation with upper body to left was chunky) on cable 10lb resistance

practice 25 lb plate get-up
25 lb plate MP practice
45 lb plate MP right side? nope ^_^

foam roll < 60s just to see tightness (L lower than piriformis, interesting)
8lb med ball stability work!
bird dog w/ med ball, rotary stability (!) w/ med ball
side plank w/ med ball

(single leg / single arm w/ med ball pretty hard)

interesting tho, mainly have LB nociception and R hip internal rotation (w/ peg board) but mainly L hip external rotation ish

pause, train

yesterday, rest (got up late > noon.. hmm.. lots of sleep, but not sore rly)

today, strength & stretch w/ gokhale jr (they do bigger hip circles, interesting kidney bean foot which i forgot about):
need to focus on ribcage keeping that low? will look into it
birddog, dead bug (birddog on back essentially)
lunges, rhomboid band work (hmm)
piriformis felt pretty good after (was slightly tight b4)--related to external hip rotator, need to investigate some more.
also have been sleeping on back rather than L side..

mobility work, R ankle feeling smoother in dorsiflexion to ext. still prob most tight in L hip ext rotation

2.5+2.5 12kg TGU
1+0.8 8kg bottom-up get-up (mild fail close to top on L)

valslide reverse lunge 5+5, 5+5
side lunge 2 set (5+5)
10+5+5 tac. pushups

nap. L piriformis region feels 1/2 better, now a little more sore than complainy after today huh

vis tgu

coord chart 3: 106 lpm (was 80 lpm yesterday, 55 lpm last wknd!)
saccade chart 2: 90 lpm (was 76 lpm yesterday)

pencil pushup seated, red, green.

closed chain knee circle, R ankle dorsiflexion was still limited (esp in clock from dorsiflexion to abduction) but L wrist flexion circles helped a bit (could also try in rotation another day?)

open chain hip, closed chain hip in ant 45 (L a bit tight)
open chain hip in rotation, L somewhat limited (more so than closed chain hip or ankle dorsiflex as there's mild discomfort at edge)

supine lumbar mobility (2+2+2, slow and arm supported)
pelvic tilts/circles
arm bars
cat/camels

1.5+1.5 12kg get-ups (L shoulder still weak but a lil better than a month ago? mobility better in R shoulder, but mob in L could use some work, esp right b4 high-bridge)
2+2 clean, MP, snatch eccentric 12kg (still need to work on hip leading, wait for 'bell to fall too)
clean 2+2 12kg MP

15 tac push-ups
5+5 [reverse valslide lunges / lateral lunges / anterior 45 lunges (posterior knee flexed, hm?)]
5+5 valslide plank one-arm (felt that in L piriformis a bit huh... for anterior core work)
birddogs
piriformis stretch--defo needed that for L piriformis; soleus TP baller release
read PN (just got today in mail!)--ling ordered convict conditioning too..

lumbar arr

arrrr, got up was feelin' good then played around with lumbar situps just to see what that'd be like. took me out for 1/2 a day, not pain wise but just made me really sleepy.. unless that was somethin' else, but still lumbar not happy, was experimenting tho.

anyway, have been practicing SL stance (on airex pad) with other leg touching toe to ground and holding on to reduce threat, L piriformis seems to like that.

pencil pushup, red bead.

saccade chart 2, 76 lpm.

(at s-phase-- 82; 88lpm near-far charts. 88; 88lpb saccade chart 1, vergence test left eye a lil slow esp w/ green, 8x / 8x sequencing test. coordination charts, 131 lpb on chart 1, 135 on chart 2, 55 on chart 3. chart 3 work improved gait / R shoulder ROM.)

coord chart 3, 80 lpb.

ankle tilts + I-phase rolling toe pulls. knee circles. supine lumbar mobility (not like da morning). supine hip circles not that smooth but not too chunky. pelvic tilts / circles -- high degree of awareness rel. to b4 s-phase! ant 45 lunge thoracics / ball of foot circles.

R-phase shoulder circles-- left shoulder in ext & R shoulder in x-body flexion seem to be most limited. L shoulder camshafts straight arm somewhat chunky.. c-spine mobility felt rly good this morn. plantar fascia smr lacrosse ball.

funny, R piriformis actin' up more than L for once?

post S-phase

just passed 100 posts!

back from s-phase. didn't sleep much those last two days..

felt okay the day after, pretty good two days after. if rkc is the hard-style school of strength, s-phase was the neuroscience-driven school of movement and structural athleticism. feel like i'm moving rly well today.

doing supine lumbar mobility work, darryl suggested. once in a while piriformis feels tight, but... hm yea dunno. plantar fasciitis has mostly gone away. have been doing a little more visual work, virgence work. could practice either sequencing or hand-foot coord, will think about that when less tired.

saccades

hand-eye 130+
hand-foot 55ish, but improve shoulder ROM

need to practice rotational step, keep hip disassociated w/ pelvis when hip external rotation (foot placed closer to midline), weight shift in that direction. cross-over can be far.

not great at pegboard with upperbody disassociated movement esp when loaded

sprint mechanics, focused on knee drive first few steps, tighten arm pendulum by decrease elbow flexion so deg < 90
if feel bouncy don't stand up as quickly

interesting tac pushup vs pushup for getting up quick (flare more rather than tuck)

pinky point in, elbow tight when turning over

focus on upper c-spine flex, rotate, tilt away from sphenoid pt, shoulder camshaft helps opp piriformis
also psoas tightness notable

movement D

movement dallas
MAT?
graston technique (metal stuff)
threat modulation
trigger pt work w/ joint mob? didn't necessarily work that well for piriformis, maybe too much threat. w/ QL and L upper trap seems to do some.

can fix ASLR for a while
R shoulder flexion better than L
but
L shoulder extension better than R

R shoulder flexed circles def seems to help L hip extension (previous asymmetry)

fwd flexion (fbend) not asymmetric w/ other foot raised. after mob work, no pain in fbend, abt 4in away.

some fwd bend practice (a la uttanasanna), pelvic tilt seems to be key for the last few inches hm. feels rly diff! at bottom.

oh yeah and have been noticing weird L hand engrams lately, interesting, less so w/ r hand, maybe due to midfoot mobility added in last few weeks.

rest+S

been resting a few days to recover from sat scrimmage and not get too tight b4 s-phase... which started today!

watch cervical hyperextension in athletic stance
knees could use some minor work but not really notable
post-S shoulder ROM is rly good both sides

doing some valslide practice work
zachariah suggested light work, Z then heavy work, sounds interesting...
first eye test was fine, verified that could consciously switch eye dominance near but far is typically R (huh)
earlier this wk was 8 tac push-up, today 12 tac p-u (easyish, still practice)

anterior pelvic tilt still needs work, but seems easier if eyes up? huh

lumbar work, flexed shoulder circle in lotsa positions
now piriformis is feelin' a lil tight, did some tp massage ball work hm. (should dbl check eye pos for this pelvic anterior work too)

hmm but now upper trapezius (common tp loc) tightened up, on L side, huh... moving well still (shoulder ROM) but now from piriformis to upper trap L tightness.. interesting if tp release cervical spine (L of neck) feel lumbar (R) and then if into threat piriformis becomes noticeable again. think i pushed myself a bit too much just now, though it's def interesting that it's piriformis (L), then upper trap (L), then QL (R).

last night slept in car, i guess that didn't help ^_^