Valette

I'll definitely use my program and throw in chin-ups and BO Rows though. I did like that about phraks GSLP.  Chin-ups are mad hard for me to do, so I'll use an assisted band to measure progress.

I'll definitely ask around. Thanks for your input!

Deep down I'd like to get back to it, but maybe not just yet.  I had planned out how I'd integrate it just to stay sharp on the basics. But I think I think you've hit the nail on the head.  I had a ton of motivation and inspiration to stick with it when I was focused on competing.  I'm thinking once I ease back into it and focus on in from a different perspective (fitness and mental clarity), it'll feel like home again.

That's a really good question about the program I use because I've grown kind detached from it.  It served me well, but I've definitely felt stronger doing other things. I might give the program a gander and see how I can modify it.  What do you do to make it more intermediate-lift friendly?

It's mental fatigue, for sure.  I definitely have started feeling like I'm spinning my wheels with the 5/3/1 routine, too.  I previously fought competitively, so without that I've cut out martial arts and sprint work.  Now that I don't, I don't feel like committing to a lot of excess that I used to validate doing for competition.  

Ahhh, I love you both! This is why i post here!

@Defining, how would you incorporate rowing and glut work? Out of curiosity.  To answer your question: I do love it.  I won't lie.  My workouts are on the back patio in the shade so it's damn awesome. Plus the weather really isn't that bad to me.  Just avoids storm and frigid days and move it indoors with the T-Rex and pull-up bar. P.S. I love the recovery article!

sleep goals: I regularly hit between 8 and 9 hours.  When a workout is exceptionally new, I have been known to hit a 10 hour night.
nutritional goals: I would love any input here.  I've been trying to follow 6 meals, and I feel I do very well for the morning, breakfast, dinner, but ideas for in-betweens are always helpful!
gratitude journaling: I'm going to look into this... That's a really good idea.  I'm trying to book end my days with a morning routine and evening routine, I'll add this into the evening!
planned off-days: typically in the middle of the week. This week was wednesday and thursday where all I did was work on my t-spine and some stretching. try to do some myofascial trigger release on problem areas more on these days.
active recovery: same as above.
stretching: Always after jogging or lifting.  I warm-up with some easy-going mobility and stability exercises and cool-down with a combination of static stretches and more mobility.
massage: I guess qigong has some self-massage as with the myofascial trigger release and foam rolling.  I'm open to other ideas!!!!!!
yoga:  gonna throw some yoga and qigong into my mornings and evenings.  that stuff is amazing.
meditation: my weakest area ever!!

That was a lot, but it was really helpful to process that out.  Open to more suggestions!!!!!!! I think nutrition and meditation are definitely big areas for improvement. Let me know if anything seems to stand out. Lovin' that input so far.

Strength (x3)

Workout A

• Warmup
• Medball complex
  • Explosive push-ups
  • Medball toss up
  • Medball back toss
• Ladder Drills
• Main Lift (Bench/Deadlift 531)
• Aux. Lift
  • Lat Pulldown (narrow, mid, wide), DB Curl
  • Dumbbell Chest Pullover, Tricep Pushdown
  • Jackhammer pushdown, Dips
• Carry, 50 steps
• Stretch, Correctives
   

Workout B

• Warm-up
• Jumps
  • Box jump, depth jump, broad jump
  • Meditative seat to stand
• Ladder drills
• Main Lift (OHP/Squat 531)
• Aux. Lift
  • Explosive Split Squat, Lat/Rear Delts 21s superset
  • Single Leg Deadlift, Urlacher
  • Kneeling Speed Presses
• OH Carry, 50 steps
• Stretch, Correctives

Martial Arts (??haven't been doing anything, but this is what I would consider adding back)

• Warm-Up
• Shadow Kickbox for 3 rounds
• Main Workout
  • Bagwork and/or Mittwork
  • Short Shoulder Burn-out
  • Short Ab workout

Cardio (x3)

Trail run (x3) @ 130-150pm or 50-70% of MHR

Those main lifts I alternate depending on where I'm at in 531.  Thoughts? I tend to overdo it. So, I'm hoping someone will be gracious enough to humble me with some wisdom.  Right now, I'm not doing martial arts at all and wouldn't even know where to add it.  Thanks, you're all awesome.

Aw, I haven't been around for a few weeks, but this is a really nice thing to come back too!!! Thanks!

31 minutes ago, Defining said:

 

 

Too much flexibility can be just as much of a problem as not enough.  

You lost me lost here.  I'm just not quite seeing how it’s the issue. 

32 minutes ago, Defining said:

 

 

Too much flexibility can be just as much of a problem as not enough.  

 

I've had some luck improving my lateral hip stability with these:

https://www.outsideonline.com/2394437/hip-strengthening-exercises

https://uhs.princeton.edu/sites/uhs/files/documents/Pelvic-Stabilization-Hip-Strengthening.pdf

 

And, not gonna lie, I'm a BIG fan of goblet squats in general, so will give those one more plug.   This is an interesting commentary on mobility vs stability: https://tonygentilcore.com/2013/10/squat-assessment-mobility-stability-issue/

 

Pain isn't awesome - if you still have access to the physio you were working with, might be worth touching base! I'll take a look at the PDF.  I just don't have a 

Yay, more exercises!  I'm an occupational therapy student so can totally confirm, yes, big difference between mobility and stability.  Lol. It definitely seems like I'm struggling to activate certain muscles if they cramp when they are exerted.  So, I'll give some more thought into stabilization.

After reviewing my own videos, I felt like my OHP foot positioning felt too wide, so I brought it in to hip-width.  I wonder if there's a dynamic posture or perhaps learning push presses would be suitable now.  I feel like I've hit a limit with the Military Press style.

Aye, I was a bit surprised that it seemed to someone maybe a mobility thing when perhaps it's a stability thing.  I'm leaning toward stability.  I tried the banded squats* and can specifically say I instantly felt my quadratus femoris cramp (it was such a specific straight line of limiting, pain that ran from my ischial tuberosity to my hip joint; absolutely paused me for a few minutes).  I think we're definitely in the position where we very likely can and often do use our flexibility in our chosen sports, so I wouldn't be shocked if I never really learned how to stabilize within my full ROM. I know, in the past, I had to go to PT for habitually pained obturator internus in the left hip.

*I'm actually doing a variation where I step through the band after anchoring it to the squat rack so I specifically have to concentrate on externally rotating my hip joints to stabilize down the chain. It feels like hip joint massage for me. haha

I'm by no means an expert either, but I think you're onto something with the banded squats/goblet squats previously mentioned.  I've been doing bulgarian split squats, single leg deadlifts, and banded lateral walks. So, I'll do some rearranging.  

Latest videos of me doing wth ever.

Today was OHP and Squat.  Shred my technique pls.  Ask if for details if it helps!!!

5 hours ago, Br0din said:

Hi Valette,

 

Looks like to me that you're not even close to parallel.  The Camera is head high and pointing right at your knees, and the thigh barely gets to that line.  None of that really matters based on your goals.  What does concern me is the knee cave and lack of hip mobility in that video.  You moving your stance wider to get to depth is just a symptom poor hip mobility.  I know all of this... cause that video could have been me a couple years ago.  

 

Ok, now that the painful truth is over, how do you fix it?  

 

1.  Garland pose

2.  Banded Lateral walks

3.  Banded Squats

 

I'd also add in goblet squats to help build up the muscles you haven't been engaging.  Remember, when you are squatting to depth, you want your thighs to rotate out then up and not just up.  

oh yes, definitely worth the observation! that was a compensatory movement for what was actually due to poor hip stability, unfortunately.  on the plus side, i went to a PT about a year ago to address it; i actually have fairly excellent mobility, but she diagnosed a left-side anterior femoral glide caused by the OI muscle not activating.  I started getting it corrected by an extremely scaled-down set unilateral AROM movements and was totally able to keep squatting.  thank goodness for PT and health insurance.  good eye, mate!

I'll definitely have to take a more updated video to see if I'm still doing it; i just know I've forgotten i did it bc I don't feel it anymore.  the wider stance just feels more natural rn.

EDIT: Guys, I seriously can't believe I didn't think about or remember that. In my mind, I don't feel like I'm getting lower than that so maybe I'm lying to myself!! 

2 hours ago, Defining said:

Valette, are you competing with this lift? If not, one could argue that squat depth doesn't matter all that much - so long as you're practising good form, are happy with your progress, and are making progress, why worry about this one specific thing?

Nope, just looking to make progress, stay active/injury free (knock on wood, lifting has never given me a concern), and stay athletic for sports.  And right, I wouldn't say I'm worried so much so that's helpful to hear too.

On 9/17/2019 at 3:58 PM, Harriet said:

It's hard to tell from the back, but it doesn't look like you're quite hitting parallel (where the top of the thigh is horizontal). Or is that just the angle? 

  Yeah, that's exceedingly hard to tell in the video.  I sometimes have someone spot me to watch where my hips and knees are, and I'm using a slightly wider stance. 

This is kind of an old video, but I doubt my squat depth has changed in 2 years.  I go for a 90* knee flexion, and I've been aight with it.  What are your thoughts on depth?  
 

Sorry for the weird angle. I realize it would be vastly better to have a side profile, but I rarely film my lifts anymore.

The end of the semester is upon me!  Once I get through practicums, I'm definitely going to reward myself with some classes.  

I'm taking this week off from lifting and doing more running and also rock climbed.  First time I climb to the top!

3 hours ago, Kishi said:

Go back to judo! It's a cult, to be sure, but it can be a happy one and it's certainly useful.

 

 

Holy crow! I live in Raleigh. Didn't know you were so close.

 

 

I think that additional isolated training like that is useful up to a point. Remember - every training you do is something your body has to adapt to. Those adaptations will require rest and energy - not just in terms of eating, but also in terms of sleeping and doing lots of low level activity. It's all stuff you're going to have to make room/time for, and when you hit the point where your need to adapt gets in the way of doing the other things you want to do, I'd say that's the point you've gone too far.

 

That being said, don't sell 5/3/1 short, especially with its accessory work. You can use a lot of that to do more isolated work and shore up areas where you feel that you want to be stronger. And I imagine getting to heavy deadlifts will do just fine for your neck, forearms, and abs.

  

Yeah, I keep giving my self all the excuses not to get back to judo and most of it has to do with the excess in grad schoool. AH

Yeahhh, for 531 I added FSL, and I've spread it across 3-4x/week, and that's been nice.  I realized that doing ring work pretty for accessories much hit every area of my forearms anyway, so I probably wouldn't hit that any more either.  I did throw in 2 sets of neck exercises each way. We'll see if I bother with doing abs for less linear work, but you're probably right.  By the time I'm done with classes, my brain is fried!

Remembering to keep myself accountable via the forums has been tricky as a result of not keeping myself accountable on the daily.  I think now that I'm controlling my stress (thanks graduate school ;P), I'll be back here a bit more.  

Martial Arts

I haven't actually really gotten back to judo!! I'm going to fill out the darn waiver and *do it* even if that means I'm going once a week, at worse.

Fitness
I've actually been doing pretty well following 5/3/1 with a solid warm-up, accessories, and cool-down.  The days I would have been going to judo, I've just been going on a jogs.  

Reading

History: The World of Late Antiquity

Fitness: Overcoming Gravity
Philosophy/Theology: King James ver. The Holy Bible, Hindu Mahapuranas
Fiction: Celtic Myths
Professional: Occupational Science (Society, Inclusion, Participation)
New Knowledge Area: N/A

I typically try to read one book per topic but meh!  I'm keeping up with keeping up.

Anything New?:
I headbanged for about 3-5 hours at a Breaking Benjamin concert in Raleigh.  Great stuff.  My neck was a bit sore.

Questions for you's!:
Do any of you do small muscle training? I stick to compound movement on my strength training, but I was wondering how everyone else felt about isolating neck, forearms, abs, etc.?

Gosh, thanks for the thoughts. It's been awhile since I've logged in.  Still doing my thing, somehow.  Yeah, maybe not quite the most restful summer. At this point, I don't know. 1 more year though!!

I did also change my workout scheme slightly this week to add volume.  I'm ditching sprints because I do them outside and frankly there's no time of daylight where it isn't nearly 90 degrees. So, I've decided a couple of months off sprints isn't a horrific notion by any means.

Instead of dumping so much into two days, I am trying to lift more often though, as such:

 

Workout B/D

Medball Complex

B: Deadlift, 5/3/1x, Bench 5x5 75% training max

D: Bench, 5/3/1x,  Deadlift 5x5 75% training max

Ring Dips, Crush Press, 3x 10-12 superset
Incline Push-Up, Tricep Kickbacks 3x10-12

Ring Curl, BO Row, 3x 5-10 superset

Workout A/C

Jump Complex

A: Squat, 5/3/1x, OHP 5x5 75% training max
C: OHP, 5/3/1x, Squat 5x5 75% training max

Bulgarian Split Squat, Kettlebell Swings, 3x12 superset

Single Leg Deadlift, 3x10 ea leg/hand, Delt 21s superset
Walk the Box, fatigue

monday: judo

tuesday: workout A, cardio

wednesday: judo

thursday: workout B, cardio

friday:

saturday: judo kata (AM), Workout C, cardio

sunday: Workout D, cardio

@Machete - Thanks for looking at my stuff again, dude! You are rock awesome!

I was also considering doing a FSL before the C and D, too.  Apparently, we're getting two hour long lunch breaks this next semester, and I might utilize that.

I've been running Wendler's 5/3/1 for over a year, and I like it. Previously, I did bench/DL and press/squat over the weekend and I recovered fine, and while I only did the compound lifts once a week, I'd do the accessory .  I've been thinking about running this with some jogs and sprints. Thoughts? TY!

 

Workout A

Medball Complex

Bench, 5/3/1x

Deadlift, 5/3/1x

Ring Dips, Crush Press, 3x 10-12 superset

Incl Ring Curl, Ring Row, 3x 10-12 superset

Curl, BO Row, 3x 5-10 superset

Jog

Workout B

Jump Complex

OHP, 5/3/1x
Squat, 5/3/1x

Bulgarian Split Squat, Single Leg Deadlift, 3x10 ea leg/hand

Kettlebell Swings, Delt 21s, 3x7-12 superset

Jog

Workout C

Ring Dips, Crush Press, 3x 10-12 superset

Incl Ring Curl, Ring Row, 3x 10-12 superset

Curl, BO Row, 3x 5-10 superset

Sprints

Workout D

Bulgarian Split Squat, Single Leg Deadlift, 3x10 ea leg/hand

Kettlebell Swings, Delt 21s, 3x7-12 superset

Springs

The "complex" for medball and jump are 3x5 plyometrics which includes a supset of throwing or jumping.  Something Wendler recommends after a dynamic warm-up.

Took my first class in judo finally.  Well worth it!!

Cool guys. Thank you for your insights!  I found a couple of places, one that has tons of Muay Thai classes with BJJ/MMA once a week and wrestling another day; another school that focuses karate but has judo 4x plus a night for jujutsu; and finally another school that has judo twice a week and BJJ twice a week and loads of Xfit classes.  The first option is closer, but the latter two are only about 20 minutes away and seem to dedicate more time to grappling.  No prices yet.

On 4/25/2019 at 2:55 PM, Kishi said:

As a fellow Monk, I approve of unconventional practices. They lead to unconventional results. I like those.

 

Also really glad to see that mobility and recovery are staples of your training. Make this a habit now. Your body will thank you later.

@Kishi, hi! So glad to see you're still on the up-and-up around these parts.  Truthfully, mobility/flexibility are things that I work on daily.  I think this is optimal being that it's low impact "work," but also because it's an opportunity to bring down cortisol levels since I lean toward being stress-prone (I shan't imagine how graduate school has been a compounding factor LOL). In so many intrinsic ways, you're quite right, my fellow monk friend. My "2 day of mobility/yoga" are active recovery where I specifically do nothing more intense than walk, stretch, and engage in some movement patterns.

Workout:
This week has marked the zenith of WTF stress levels, and so I dialed back the conditioning days quite a bit.  I tend to keep the weightlifting days programmed for weeks like that since I'm taking optimal rest breaks between activity, but that doesn't tend to be the case when I'm bagwork and circuits.  Since I feel neurologically run-down on stressful (literally takes days to recover; working on how I manage stress; see more) I nixed all of the conditioning days and replaced them with walks and more stretching/breathing.

Stress:
yeah, so that's the theme of the week.  For medical reasons, I've been seriously looking into ways to manage stress and searching how to utilize a program that optimizes reduction of these hormones. So, I'm leaning away HIIT-style workouts unless they're specifically programmed SIT workouts since I tend to recover from sprintwork better.  I think this is a really good time to look into martial arts since that always amalgamated a space for me where I did tend to stress less during the week + utility of stretching, calming exercises, foam rolling in quality practices.

I tend to do well with balancing hydration and nutrition throughout the day, so that's been my strength in the process.

That's a super fair point. Thanks for taking the time to respond.  I'll see what we have in terms of grappling, etc. It sounds like you do judo? That's awesome!

Hi, I really enjoy martial arts, probably insofar that I'm retaining "moderate" skill forever, and that's okay with me! I have experience in karate, hapkido, and kickboxing. I also took boxing lessons to improve my striking for kickboxing.  Currently, I'm just doing really basic kickboxing workouts on my own, so I'm missing out on the allure and enjoyment of working with a group of people. I think it would be a welcome and humbling experience to kind of find another style to learn and challenge myself with now that I have a summer off.

Any recommendations? Thoughts?  Questions?

Love you guys~! Keep up the small bites of progress, and thank you for inspiring me with your rich narratives and insights.