eeek. i am so sorry to hear that maxgain. i agree it was VERY painful. one day i could not walk, i had to crawl around my apt. hopping hurt because it moved the knee all over the place.
i'm starting to loosen up a lot more, but it was a good 3weeks to 1 month of tightness. my physio couldn't even touch my hip without me letting out a big yelp. like you, my tightness started quite high in my hip glute. she worked it out pretty well, and i still spend a lot of time with the foam roller. i do the generic IT band stretch where you lay on your side and pull your leg up behind you like a quad stretch and lay your opposite foot over your bent knee and press down. my physio also gave me side planks and side kicks to do for abductors, and my trainer gave me my most useful strengthening exercise yet. pierini called them double dog walks. you place two oly bars on the lower levels of the
squat rack and walk over them in a position similar to hurdleing (sp?). that exercise alone has helped quite a bit. it's a long road, but i am finaly seeing some progress. now if i can fix this damn shoulder tendonitis! if you know of any other stretches or exercises that worked for you, i'm all ears! always like to learn and try something new!
november 21, 2006
had my trainer today and was running late, so he threw in a warm up for me.
warm-up:
turkish get-ups: 20lbs 1x12 (6 reps each side)
circuit warm-up x2: (very similar to CFWU, he changed a few exercises)
alternating power clean and hang clean: 45lbs 1x12 (second round did
squat cleans)
overhead squat: 45lbs 1x12
sit-ups: 1x24
back extension: 1x24
30 sec. samson strech (each side)
workout:
Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips (subbed assisted bar dips with 35lbs assist)
9 rounds + 25 squats, 7 pull-ups.
1/2 way through we realised i should have been subbing 30 bar dips for the ring dips...ah oh well. strict pull-ups were bothering my shoulder a bit. only made the first 2 rounds unbroken. i'm still quite sore from yesterday, and need to spend some time rolling my shoulder blade on the tennis ball.
tough workout. i saw the discussion yesterday regarding kipping vs strict pull-ups. i think kipping PU's have HELPED my strict PU. if it's helping, i can't really think of it as cheating...plus as many people pointed out, it's like comparing apples to oranges.
anyone familiar with trigger point therapy? i've been reading about it on the CF boards, but need to continue reading. sounds like it has helped a lot of people with shoulder issues. i've tried my own with a tennis ball and i think a professional might really do the trick.
food:
carbs: 176g 39%
protein: 143g 38%
fat: 40g 24%
total cals: 1567
for some reason haven't been as hungry as usual. been pretty tired and a bit off on my workouts.
. Impressive work.
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