There is always room for improvement! šŸ’ŖšŸ¼

bluemax_1 said:
Well, I tried and found another goal to work on; volume.

Tried to see if I could do 20x5 pull-ups. Nope. Only managed 20 for the first 2 sets. Then it was 14, 13 and 12, for a total of 79 reps in 5 sets with bodyweight. One more rep than 2 weeks ago.

So the goal is to see how long it takes to be able to do 20x5 with bodyweight, and 10x5 with the 40lb vest.
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I rock climb at a moderate level and can barely do 10 pullups LOL
 
dericdesmond said:
What did you do today to better your health?
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Was a little tired from a bit tree climbing and limbing before work, but still managed a quick session when I got home. Steel club swings, axe head toss, round back deadlifts (light), bootstrappers, squat with external scap rotations, wiggly jigglies, kettlebell two handed and one handed swings, 3 or 2 reps long cycle clean and jerk with S, M, L, XL , L, strict(ish) pressed with M, figure 8 uppercuts with S.


I hurt my back last year, and it still bugs me a bit sometimes, so the round back deadlifts are a nice stretch for it. Felt great after all this.
 
David Mary said:
Was a little tired from a bit tree climbing and limbing before work, but still managed a quick session when I got home. Steel club swings, axe head toss, round back deadlifts (light), bootstrappers, squat with external scap rotations, wiggly jigglies, kettlebell two handed and one handed swings, 3 or 2 reps long cycle clean and jerk with S, M, L, XL , L, strict(ish) pressed with M, figure 8 uppercuts with S.


I hurt my back last year, and it still bugs me a bit sometimes, so the round back deadlifts are a nice stretch for it. Felt great after all this.
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Living on the edge with that axe head and bare feet. šŸ˜…
 
For about four years I have been struggling to recover from workouts. I got a new doc and the subject of fatigue and recovery came up. After a couple of repeat labs, he got insurance to cover TRT... Pretty exited to be able to gym 4-5 times/week plus 5-6 runs and I'm not breaking anymore. Finally hit forty miles in a week again--just to prove that that I can.
IMG_5426.jpeg
 
Full session after the shop today, but it will take too long to process the whole video... I will show my warmup because it's super fun and I think if I did nothing but this once a day, that alone would keep me spry into the golden years.

Juggle warmup KB1
Snatch x 10 per hand KB2, x 2 sets
Front roll breakfalls x 5 per side
C&J x 2 per hand KB3, x 1, 2, 3, 2, 1 per hand KB4
KB jerk x 5 per hand KB3

Not much to type out, but it took over half an hour because my heart was racing between sets and I waited for it to come down under an estimated 150 bpm before putting anything over head.

 
Can anyone suggest an effective strategy to prevent hip flexor stiffness and soreness after sprints? Like any good stretches you do before hand? I have lost some wind lately and should get back to these to get it back, but the last few times I tried, my hip flexors were killing me for a couples days afterwards.
 
Retired UPS Driver said:
If you donā€™t already know how to do a simple Asian Squat, start learning to do that.
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Yes! Just sit there, nice and relaxed. Full minute. Then two. Once you can do that for half an hour, you're laughing. I used it combined with deep breathing last year as part of my self prescribed rehab after pulling my back.
 
B bluemax_1 now that I have been through the thread, may I ask, what is your interest in weighted calf raises?

I found my calves and overall foot and ankle strength improved more just by walking barefoot 14 minutes a day on natural terrain. I did that for a few short weeks when I was working at a plant a seven minute walk from where I lived at the time, seven minutes there, seven minutes back, taking the route of a beaten dirt path through a field/wetland. In that time, my legs showed better development than they ever had from whenever I had done calf raises with max squat weights on my back (three plates, for me).
 
I also came to the conclusion that a few sets of single arm clean and jerks with 100 pounds were more effective for building muscular and strong shoulders than shrugs with wrist wraps and literally more than five times as much weight and more than three times the reps. For me.
 
David Mary said:
B bluemax_1 now that I have been through the thread, may I ask, what is your interest in weighted calf raises?

I found my calves and overall foot and ankle strength improved more just by walking barefoot 14 minutes a day on natural terrain. I did that for a few short weeks when I was working at a plant a seven minute walk from where I lived at the time, seven minutes there, seven minutes back, taking the route of a beaten dirt path through a field/wetland. In that time, my legs showed better development than they ever had from whenever I had done calf raises with max squat weights on my back (three plates, for me).
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For me, I've found that they help various things.

I'm always barefoot at home, but the weighted calf raises have benefits for the explosive initiation of a kick (and even a punch).

I also suffered from plantar fasciitis for many years, and finally cured it with strengthening exercises for my arches, coupled with minimalist/barefoot running, and barefoot weighted calf raises making sure to go below the step for a good stretch of not just the calves, but the tension on the arches.

I found that it also helps improve knee stability of the knee with the torn MCL.
 
David Mary said:
Can anyone suggest an effective strategy to prevent hip flexor stiffness and soreness after sprints? Like any good stretches you do before hand? I have lost some wind lately and should get back to these to get it back, but the last few times I tried, my hip flexors were killing me for a couples days afterwards.
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For the past 8-9 months Iā€™ve been doing almost daily stretches using an app called Pliability. There are a few hip flexor stretches I do but not sure what they are called.šŸ˜ƒ
 
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