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.
Wednesday, December 23, 2009
Tuesday, December 22, 2009
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!
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!
Sunday, December 20, 2009
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
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
Friday, December 18, 2009
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.
L piriformis area unhappy again and i guess i've been mollycoddling it... boo. sadness. don't really know what to do.
Wednesday, December 16, 2009
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
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
Monday, December 14, 2009
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?
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?
Sunday, December 13, 2009
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
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
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