Yeah, not sure what brought HoP to mind, but I needed it, especially with the upcoming/ongoing mindfuck of re-learning how to study (and actually doing it).
Man, I got your text, LOL'd hard at both the content and randomness, and promptly passed out on the couch for some reason. In retrospect, I think I was actually a little scared that you were witnessing some "content" as you texted me
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--Thus concludes the major weight-bearing portion of this phase--only bodyweight stuff slated for next week (not that that's any less of a challenge for me right now)--but if I'm not mistaken (Roland and/or Tony will correct me if I am), the only changes next week are the strength workouts while the other three days are business as usual.
That's really the only change.
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The girl is debating joining the women's challenge here, and since I'm trying to convince her that she needs to take a back-off week (which just happens to coincide with my own),
How long has she been lifting and how long has she been lifting without a break? Maybe she's fine.
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hopefully I can get her to join me in a full week's worth of stuff on my program because I think that she'll get better overall results from this setup than her current program, but that's just me, which doesn't really matter since it's her program to decide on. I don't ask questions, I just work here.
Better results how? What are her goals and what's her current program? Does she have log here?
How long has she been lifting and how long has she been lifting without a break? Maybe she's fine.
She's been lifting regularly since early March, four weeks since her last break, but recovery has become a bit of an issue, especially a knee that has been a problem the past couple weeks when doing weight-bearing, full-ROM squatting movements (back squat, front squat, barbell thrusters, etc). The pain is located on the lateral side of the kneecap, which makes me think it's an imbalance/motor recruitment issue that's pulling the kneecap out of alignment and, being a recurring issue, needs to be more aggressively addressed since some basic supplementary corrective work doesn't seem to have fixed the problem. Personally, I've better noticed my own imbalances with my current training than with any other program I've used (except maybe Core Performance, but that still seemed a bit disjointed in a couple areas).
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Originally Posted by Lost Dog
Better results how? What are her goals and what's her current program? Does she have log here?
She simply hasn't liked her workouts lately (NROL4W), so motivation is an issue right now (her loads haven't increased like she wants them to, even though she has improved her basic lifting form in a lot of areas, which I consider to be significant progression). I've somewhat convinced her (I think) that the size she's gained over the past couple months isn't bad size and that the scale isn't the mirror; however, she still wants a "flatter belly", which she acknowledges is a dietary issue, plus more general athletic abilities as opposed to straight strength training, which means more conditioning work. There is no online log, just the paper one she keeps, which is a huge victory in my book--it was like pulling teeth to get her started on that one, so I'm not harping on it too much, maybe a little on starting FitDay. If it comes down to it, I'll setup and maintain her log on here.
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Originally Posted by Lost Dog
Oh, has the shoulder, post pop-age?
I assume that's supposed to be "how is the shoulder." It's back to its normal, slightly-weaker-and-less-stable-than-the-right-side self, but it's getting better. You may've noticed that I did those one-DB C&Ps the other day, and I had no problems (I think the heavier loads helped force me into better form). However, that's the same shoulder that popped yesterday prior to the one-arm inclined push-ups (anterior rather than posterior)--no clue where it came from and ended up not really being an issue. I will say that my shoulders get hammered regularly on this program, which is a good thing for me since I'm sure I've developed compensating motor recruitment patterns around them over the years.
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Best thing I ever did for my knee was "heavy" squats. Low reps once or twice a week. I don't think I could ever run distances again but I can go through most days without noticeable pain.
Four weeks isn't that long to go without a break. I don't taking breaks is bad, but I think that knee problem will still be there afterward.
Recovery on the knee vs recovery overall are two different things that can overlap. Obviously CNS and muscular recover overlap. Joint issues, too. She should post in the injury forum after filling out that questionnaire.
Don't post a log for her. Let her post her own log if she wants one. She won't be motivated by you posting for her.
Four weeks isn't that long to go without a break. I don't taking breaks is bad, but I think that knee problem will still be there afterward.
Recovery on the knee vs recovery overall are two different things that can overlap. Obviously CNS and muscular recover overlap. Joint issues, too. She should post in the injury forum after filling out that questionnaire.
Don't post a log for her. Let her post her own log if she wants one. She won't be motivated by you posting for her.
I know it's short-time for another break, but it won't be a complete break per se, just a back-off week with some conditioning work to see how she likes it and how it treats the knee. Her Q-angle is typical of most females--significant--so I'm wondering if some of her high school track days are carrying over at all. You're right about the knee sticking around--this isn't the first time it's been an issue. She's a stubborn one, though, so a post in the injury forum might be a long time coming.
Yeah, I'll leave the training log to her to start, but I'm more interested in seeing a FitDay habit first, if for no other reason than to get a real idea of what she is (not) eating. I had no clue myself until I started weighing and measuring.
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Mike Boyle talks about Q-angle in this article (mirrored copy since his website--and the original article--seems to be down this morning).
Q-angle is essentially the ratio of the widths of your hips to knees. The bigger the difference between the two (wider hips, narrower knees), the less obtuse the lateral angle of the knee joint (the angle's rays being the upper-leg femur and lower-leg tibia/fibula). Mike puts this in the context of distance running since the majority of people still equate endurance running with fitness. Elite runners have a similar body type (read: ~1:1 hip:knee width ratio); your average Joe/Jane probably has a larger ratio, sometimes up in the 2:1 range. As that ratio increases from 1:1, the risk of knee and other leg injuries increases in distance runners, especially injuries of a chronic nature.
/Cliff Notes
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Thanks! I imagine mine is way out of whack as well because I have a fairly wide pelvis for my size (genetics - my sisters and daughters are also blessed with "the hips") and my knees tell me I'm not a runner!
Notes:
--This was an okay circuit. It felt like there was a lot more push than pull, but then, most people doing this consider bodyweight as a back-off while it still presents a substantial challenge to me beyond five reps.
--My first-round reps were 5, 5, 4 per leg, 5 per arm, 5 per leg, 8, and it just went down from there as I tried to keep at least one rep in the hole.
--It's been a long time since I've done those HSPUs, and I have a long way to go before I'm anywhere near doing them unassisted. At least I'm getting the motor recruitment pattern greased.
--I couldn't leave well enough alone, so after working with the girl for about ten minutes on learning DB swings, I did a light finisher. Sue me.
--I ad libbed my way through low-carb stuffed squash last night on my first attempt (read: no follow-up call to Domino's). No leftovers
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I learned after the fact that the girl finally nailed a pistol squat or three at the gym yesterday (I wasn't watching as I was trying to get through my own workout), so yay for her. She also decided to join me for today's workout, which due to logistics this week will be my Warrior Challenge. I don't think she realizes what a "deck of cards" entails
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No Frankly, I won't want my workouts pre-determined in this case. If there's a particular movement I like or need to work on, I'll match it to a suit. For example, I'll go ahead and blow today's load:
spades - burpees
hearts - ring pull-ups
clubs - squat-bottom one-arm KB overhead press
diamonds - one-arm KB swings
jokers - front plank hold for max time
Those movements most likely will change next time I do it, but considering the push-heavy work yesterday, I wanted more posterior chain work today.
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