I'm contemplating dropping the scorpions (and some other twisting stuff) from my routine. I've read recent stuff by Eric Cressey where he states he uses these with caution particularly with athletes who have a history of back pain - which is me - and on the dvds they really stress the importance of bracing the core with these sorts of moves so you get the stretch in the thoracic spine not the lumbar spine.
Awww, I could have looked these up on youtube! I was hoping to get you to demonstrate personally!:evil:
I should also say that the dvds emphasise hip mobility over lumbar spine mobility. I wonder whether for some of the ab work a lot of the problems people have are due to muscular imbalances - loads of people do ab work (crunches etc) but far fewer do posterior chain/back work (deadlifts, reverse leg lifts, superman work etc), so you get the same sort of imbalances that happens in shoulders with lots of benching work but very little rowing. I know my lower back has felt much better since I started add weighted reverse leg lifts to my routine. You wouldn't be able to see me because of all the foot fur! 19/9/11 ~2.8 km walk/run Walk 1 min, run 40secs followed by 50m sprints, 1 min rest x 5 25m sprints, 25m walk, 1 min rest x 5
20/9/11 Mobility drill 2: Yoga twist x8 es Bird dog x10 es Calf stretch x10es Fire hydrant x10es Side to side leg swing x 10es Windmills x8es Single leg supine bridge x8es Prone scorpion x8es Cradle walks x5es Miniband side step x10es Deep wideout drops x 10 Foam roller perpendicular Quadruped thoracic extension rotation x10es Scapular pushups x10 Dynamic blackburns x10 Reach roll and lift x10 es Posterior lunge with posterolateral reach x10 es Wrist rotations x10 each direction Strength session A1: Glute bridges on gym ball 3x10 A2: Alternating dumbell floor press 3x5 each side 20lbx2 B: Sumo Deadlift 1x5 20kg 1x5 30kg 1x5 40kg 1x3 50kg 1x2 60kg 2x4 70kg 4x1 80kg C1: Dumbbell chest supported row 2x20lb 3x8 C2: Dumbbell lunges 2x20lb 3x10 D: Suitcase deadlifts 20lb 3x5 es E: Straight arm plank 5x25secs 1 powerclean, 37.2kg seemed ok to pull and didn't really bother my shoulder.
Out of interest, what are the relative benefits/drawbacks of the sumo deadlift compared to the original? And gawd, you don't 'arf work aat alot, do ya?
The sumo deadlift uses the legs, glutes and hips more and puts less pressure on the back, which is why I alternate between the 2. I find it gives my lower back time extra time to recover from conventional deads whilst still allowing me to pull heavy weights. Also because of the stance width, the bar doesn't travel as far which often means people can lift more weight using it - although I believe most the deadlift records have been set using conventional deads.
21/9/11 ~2.8 km walk/run Walk 1 min, run 40secs followed by Complex: 10kg barbell, 2x 10lb dumbbells Barbell Deadlift Hang clean Front squat Bent over row Romanian deadlift Dumbbell reverse lunge x 5 1 min rest Repeat x 6 Followed by: 3 mins shadow boxing/kicking and bagwork 1 min rest x 5 Round breakdown: 2 rounds shadow boxing/kicking, 1 round bagwork - relatively light punches, elbows and knees 1 round shadow boxing/kicking 1 round ground and pound/armbar spinouts on a floor bag
22/9/11 Mobility Drill 3: Side twist x10 (es) Bird dog x10 each side (es) Side lying trunk twist x8 es Calf stretch x10 es Fire hydrant x 10 es Supine bridge x12 Side to side leg swing x10 es Hip corrections x10 es Supine scorpion x8 es Squat to stand x8 es Walking spiderman x5 es Reverse warrior lunge with twist x10 es Foam roller segmental x10 Side lying rotation extension x10 es Closed cain extention/rotation x10 es PNF diagonal x10 es Side lying rotation with clenohumeral internal rotation x10es Split stance rotation x10 es Closed chain kinetic mobilization x10 A1: Zercher/weighted vest box squats 1x5 20kg 1x5 30kg 1x5 40kg 1x3 45kg 1x2 50kg 3x5 53.2kg A2: Frogstand 2x30secs B1: Wrist rollers 2x5, 2x4 5lb B2: Reverse leg lifts 3x5 15lb C1: Glute bridges on stability ball 3x10 C2: Wrist/knuckle pushups 2x10 D1: Powercleans 3x15kg D2: Standing ring rows 3x5 E: Straight arm plank 5x25 seconds Took it easy with the powercleans. Used light weights and shoulder felt OK, but a little achy afterwards. The most uncomfortable bit was lowering the weight from my shoulders back down to the floor.
23/9/11 Rest Day Mobility drill 4: Bent knee twist x8 es Bird dog x10 es Calf stretch x10es Fire hydrant x10es Anterior posterior leg swing x 10es Windmills x8es Single leg supine bridge x8es Miniband side step x10es Deep wideout drops x 10 Alternating lateral lunges x10es Crossover overhead reverse lunges x10es High knee walks x5 es Foam roller perpendicular Quadruped thoracic extension rotation x10es T-pushups with external rotation x10 Shoulder circles big/little x10 Scapular wall slides x10 High step with rotation x10 es Closed chain extention mobilisation x10 Followed by lower body and back SMR Real ouchy bits are IT band, calves and lower back! :cry:
24/9/11 Turbo trainer cycling: 1 min easy 30 secs harder x 10 Complex: 12.2kg barbell, 2x11lb dumbbells Barbell Deadlift Hang clean Front squat Bent over row Dumbbell reverse lunge x 6 1 min rest Repeat x 5 Followed by: 3 mins shadow boxing/kicking and bagwork 1 min rest x 5 Round breakdown: 2 rounds shadow boxing/kicking, 1 round bagwork - relatively light punches, elbows and knees 1 round shadow boxing/kicking 1 round ground and pound/armbar spinouts on a floor bag And, as it's Saturday night, it will soon be time for post workout cake! :happy:
Well, I cheated a bit today, as I had a fresh cream chocolate cake with my lunch, so tonight's cake is a fresh cream meringue (and it's got strawberries and kiwi with it - so obviously it's healthy! )
25/9/11 Deload week Mobility Drill 1 Followed by: A1: Front squats 1x5 20kg 1x5 20kg 1x3 25kg 1x2 25kg 2x5 30kg A2: Ring row - 3x5 B1: Glute bridges on gym ball 2x5 B2: Pushups 2x5 (1 x normal, 1 x tricep) C1: Single leg deadlifts 3x5 each leg unweighted C2: Wrist pushups 2x5 D1:Wrist roller 2x4 5lb D2:Arm supported straight leg lifts 2x5 unweighted - tried the first set in the full l-sit position and my shoulder really didn't like that! E: Reverse leg lifts 2x5 10lbs F: Frogstand 2x30secs
26/9/11 ~2.8 km walk/run Walk 1 min, run 40secs followed by 50m sprints, 1 min rest x 5 25m sprints, 25m walk, 1 min rest x 5 I hate running! I also suck at running and, did I mention, I hate running?! :woo:
Something makes me think you're not the biggest fan of running. I don't know where I got that from though. ESP maybe?
27/9/11 Mobility drill 2 followed by Strength session A1: Glute bridges on gym ball 3x5 A2: Alternating dumbell floor press 3x5 each side 11lb x2 B: Deadlift 1x5 20kg 1x5 20kg Sumo 1x3 30kg 1x3 30kg Sumo 1x4 40kg 1x4 40kg Sumo C1: Dumbbell chest supported row 2x11lb 3x5 C2: Suitcase deadlifts 20lb 3x5 es D: Straight arm plank 5x30secs I think I tweaked my right knee running yesterday - grrrrr!