Halt to Heal

Sep27
by Duf on September 27, 2012 at 10:49 am
Posted In: Endurance activities, Injuries

I started having a problem with my left wrist maybe 3-4 weeks ago.  It felt like jammed/sprained it although I don’t recall a particular moment when I hurt it.  I sort of have ignored it and continued my normal routine.

Well the recent addition of Metins program to my work out schedule has made things worse since some of the holds really put the wrist at angles that are quite painful (handstands, planche, diamond push ups, etc..)

So yesterday after struggling through the push routine I decided I need to let the wrist heal.  In order to do so I will be avoiding almost all pushing movements (push ups, dips) and anything that requires me to be on my hands vertically.  I am hoping a week or so of babying it will give it time to properly heal.  In the meantime I hope to fill the void with lots of cardio and pull ups, both things that will come in handy for the Tough Mudder.

Did you see my 49 continuous push ups?  If not, here you go.

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Mashed by Metin, Almost 50

Sep25
by Duf on September 25, 2012 at 8:35 am
Posted In: Exercises, Injuries

Last night I tried a continuous push up set to see what I could manage.  Last week I got 50 reps although it wasn’t on video (so it didn’t really happen).  In most of our push up challenges on the BB forums you are allowed to pause during your push up sets at the top as long as you don’t break form (raise hips, knees on the ground).  With the set last night when you stop for any discernible pause you are done.  I was bummed that I used my last drop of energy on rep 49, failing to hit the 50 milestone.  Even so, I think that may have been the most non-stop reps I ever caught on tape.

So I have been working with Metin’s (LittleBeastM) program that I bought.  For those of you unfamiliar with it, it is designed to progress you towards moves like front/back levers, hand stands, hand stand push ups, and the planche.

It is broken into a pulling and pushing work out with 7 -8 movements in each.  I have found with the time I have at lunch I am better suited to break the workout apart further, doing 3-4 exercises per session.

The workout is tough, tough on areas that don’t normally see all that much focus in my former exercise routines.  The shoulders particularly get blasted very hard.  My forearms/connective tissue in my elbows and shoulders are getting worked like they never have been before.

I have had some issues with form, evidently protraction of my scalpula is not something I excel at.  Yesterday though I held what felt to be very solid front tucked levers. (retracted scalpula) I need to get it on tape to know for sure if what I feel is the same as what I see.

Of course my major concern with doing a program like this at 44 years old is the risk of injury.  I need to push myself into uncomfortable holds but be able to discern discomfort with doing damage.  So far I have been navigating that line pretty well.  I look forward to where the program could take me if I keep working it diligently.

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The Reason

Sep24
by Duf on September 24, 2012 at 1:53 pm
Posted In: General Fitness Talk

You haven’t seen much going on here is because I am in the middle of the massive chore of migrating all my YouTube content to a new channel.  Be back soon.

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Birth of another workout and acronym – the SPS

Sep21
by Duf on September 21, 2012 at 1:03 pm
Posted In: Physical challenges

So today at lunch I attempted another self created workout plan based on the pyramid training I mentioned several days ago.   With a pyramid set your reps look like this 2-4-6-8-10-8-6-4-2.  There is supposed to be practically no rest between the sets, you either stand up or get off the bar and then go right back into the reps ideally.

Well today I took that concept and turned it into an ass grinding workout, I call it a Super Pyramid Set or SPS for short.

Super setting normally means you alternate between exercises that utilize different body parts.  As you are “resting” one body part you are exercising another.  It is a great way to work anaerobically.

Well my idea was to “superset” pyramids, doing a pyramid set of dips, pull ups and push ups.

At first it is tough to know what sort of pyramid heights to establish so that it is challenging but allows you enough in the tank to get through everything unbroken.  I went with a 10 dip pyramid (50 reps), an 8 pull up pyramid ( 32 reps) finished off with a 10 push up pyramid (50 reps).  It was quite difficult for me.  The faster you try to go the harder you are going to be sucking wind.

After maybe a 5 or 6 minute break I went through the cycle again changing things up a bit doing a 8 bar dip pyramid, 6 chin up pyramid, followed by a 10 knuckle push up pyramid (started as finger tip)

It’s a nice little circuit that will have you working hard quickly.  By the end my shirt was soaked.

Give it a shot, and remember if someone asks what you are doing, say “Duf’s SPS!”

 

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Protected: Doing everything wrong

Sep21
by Duf on September 21, 2012 at 10:41 am
Posted In: General Fitness Talk

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