Chris experimenting with CBL & Cube

chrisdavey

Dropped from 86.9 on Monday to 83.7kg yesterday for novice strongman comp. 4 guys in the under 85kg division. In hindsight, I should have just gone in the 105's as the weights for a bit light and cardioish for me.

Keg run medley 15m with a u turn, 20,30,40kg. Came 3rd by .1 second.
Axle deadlift: got 130kg, missed 140kg twice at lockout. First in this one.
Keg press medley (60secs) 20,30,40kg: 1,1,19. Came second in this and was very happy with that and the left shoulder didn't hurt at all. (pretty much hip thrusted it overhead LOL)
Atlas stones: 55kg to 1.5m, 65kg to 1.2m and 85kg to .9m. Came first in that one.
Lost by half a point for first place. Oh well, just doing it for fun and to support a mate who is competing at the Arnold's in the US.

I then had a crack at the 105kg and 130kg stone (that the over 105kg guys used) and got both of them relatively easy. Next up is the 150kg monster.

chrisdavey

26/1/15
BW 87kg



Was going to work up to 140kg for squats high bar like last week but my left hip flexor is having issues. So I did BSS instead in a mega pyramid with lots of front lever practice in between. Got all this done in just over an hour. Minimal rest.

So I'm going to do some googling but it seems as though something in the hip area is very tight or misaligned or something. When I was squatting, I could visibly see my right side of hip coming up before the left. When I switched to BSS I have no issue going to full depth with either leg forward but when I have my left leg forward I could see that my right leg would involuntarily turn outwards. This indicates some sort of tightness to me but I'm no physio so not sure exactly.

Then went to Australia Day pool party. So much fun!

chrisdavey

27/1/15
BW 86.8kg

1" deficit deadlift (2mats)
180*5
190*5
200*5
205*5 (2.5kg 5rm) http://youtu.be/j9GpEIoGHyY
190*5*3

Chest supported rows 70*8*3
DB shrugs 30*12*3
Pullup flow x2 http://youtu.be/10UNfOJW7wI

Cals 2293
198P/249C/55F

chrisdavey

Thanks @bradders; I just went to the physio. Any stretches you have would be great. See below for full physio assessment.

29/1/15
BW 86.5kg



Up to trx pistol squat was first session and everything after was a few hours later.

So biggest thing today was doing 2 arm BB incline bench press! I took it nice and slowly and worked up to something a bit hard for 10, then 8 then 5's. My tricep/chest/delts gave out strength wise before I felt anything bad in the ac joint! And then after checking my log I was only 5kg off my 5rm (which is weak as piss but still haha). I did a metric shitload of pullups and various pullup/lever variations during the day running classes also.

Cals 4179
281P/401C/155F

EATS
bbq meat eater. Only ate half of this 24" pizza as I'm watching my weight.


30/1/15
BW 86.1kg

So went and saw Ivan at QSMC Physio this morning at the gabba. Was referred to them by Matt Stenzel and the guy seemed great. I took in some older xrays and he showed me that the femoral head is meant to be spherical and mine has a slight flat spot on the inside and where the it sits in the pelvis would "normally" be vertical actually has an additional bony area that is on the outer edge. This is why I lack hip flexion.

He also said that my TFL's are crazy tight and have the tightest adductors that he's seen in a long time. (just about jumped off the bed when palpated)

Did some strength and ROM tests and definite difference between both legs. Will be seeing him next week to get this down with a fancy machine for an actual number to compare to later. Also wants to see my old reports from scans.

He basically said that this happens in around 15-20% of the population but unless you require large angles of hip flexion regularly (squatting) that it wouldn't matter to every day life. May get an MRI to check the quality of the cartilage in the area as it is possible that when the femoral head gets close to the pelvis there is some sort of impingement/rubbing.

Not going to conclusively say that deep squats are bad for me yet but will see.

chrisdavey

29/1/15
BW 86.1kg

Deadlift
200x2,
210x2
220x2
230x2
235x2 (2rm)
200x9 (rep PB)
http://youtu.be/LPsBG6LwZ8Q

http://youtu.be/QX-2DO1zH_E

Had friends over for cards against humanity night and ate lots. Tim tam cheesecake below was the highlight.

Cals 5344
330P/513C/201F

31/1/15
HIIT morning. 30s on 15s off for 8 sets. Did the circuit 3 times.
pushups (full and shoulder felt good), chinups, prowler push and pull 25kg, battle ropes.
3x3 min rounds on kickboxing pads
And walked 5km home with a 15kg chain on me. (good for back postural muscles)

Went and saw Bill Burr at night and continued on the high cal train of fun
Cals 4340
241P/518C/118F

1/2/15
88kg

Just went for some more exploring on my pushy today. 1 hour bike ride.

EATS
steak, pepper sauce and veggies

chrisdavey

3/2/15
BW 87.6kg

Incline bench 50x8
60x8x5 sets
Chinups x 8 sets
Chest supported row 70x8
pushup with yellow band x8x3
DB curls (25kg -12.5kg run the rack)
rope tricep 40kg to 20kg continuous

Incline bench felt ok on the shoulder (first time at PTC doing them). Chinups feeling great but still using my right side a bit more than left I think. Rows were down on reps because of all the chinups prior (highest was 15 in one set and then normally 10 so close to 100 all up) Random curls and tri's to finish.

Cals 1985
310P/97C/28F

chrisdavey

3/2/15
BW 86.8kg

Deficit Deadlift 190*5*5,
leg press 160*12*3,
leg ext 9*12*3,
Calf raises 50*15*3,
ghr *8*3,
chinups x shitloads.

And then 5 2 minute rounds of kick boxing. Deadlifts were a little rough today on low cals. Not too heavy but plenty of volume for that intensity level. First time using boxing bag at ptc. Kicked it off the d shackle Lol. Did GHR for the first time in a while as my left hamstring still can feel something a bit strange there, nothing too bad. Felt fine though. Did a set of chinups between every set of my assistance stuff. Various types. Can do 5 clap pullups again, also 2 finger on left hand assisted chinups for reps but one finger was a no go.

Cals 2428
286P/172C/54F

chrisdavey

Doing some Dr Google on my hip.
https://www.youtube.com/watch?v=HzlAUaovrKY

Watched this vid and around the 6 min mark the
Iliopsoas snapping hip syndrome seemed similar to what I have. I did the tests and it certainly seems that way. WIll have a chat to the physio about it onfriday.

Intra-articular[edit]
Because the iliopsoas or hip flexor crosses directly over the anterior suprior labrum of the hip, an intra-articular hip derangement (i.e. labral tears, hip impingement, loose bodies) can lead to an effusion that subsequently produces internal snapping hip symptoms.

Causes of Injury[edit]
Athletes are at special risk for snapping hip syndrome due to repetitive and physically demanding movements. In athletes such as ballet dancers, gymnasts, horse riders, track and field athletes and soccer players, military training, or any vigorous exerciser,[3] repeated hip flexion leads to injury. In excessive weightlifting or running, the cause is usually attributed to extreme thickening of the tendons in the hip region.[4] Snapping hip syndrome most often occurs in persons who are 15 to 40 years old.

Extra-articular snapping hip syndrome[edit]
Extra-articular snapping hip syndrome is commonly associated with leg length difference (usually the long side is symptomatic), tightness in the iliotibial band (ITB) on the involved side, weakness in hip abductors and external rotators, poor lumbopelvic stability and abnormal foot mechanics (Overpronation). Popping occurs when the thickened posterior aspect of the ITB or the anterior gluteus maximus rubs over the greater trochanter as the hip is extended.

Intra-articular snapping hip syndrome[edit]
Similar causes as extra-articular snapping hip syndrome but often with an underlying mechanical problem in the lower extremity. The pain associated with internal variety tends to be more intense and therefore more debilitating than the external variety.[3] Intra-articular snapping hip syndrome is often indicative of injury such as a torn acetabular labrum, recurrent hip subluxation, ligamentum teres tears, loose bodies, articular cartilage damage, or synovial chondromatosis (cartilage formations in the synovial membrane of the joint).[citation needed]

Good info here
https://health.ucsd.edu/specialties/surgery/ortho/areas-expertise/sports-medicine/conditions/hip/Pages/iliopsoas-tendonitis.aspx

chrisdavey

5/2/2015 86 Floor Press 10 2 60
am TRX row 3 with feet elevated
KB SOHP (right) 10 3 20
Ring chinups 8 4
DB Curl 20 2 10
Rope Pressdown 15 5 15
pm Incline Bench 8 5 60 PB (haven't done many before)
Chinup 5 1 15
5 3 20
3 1 30
Chinup negative 3 1 30
DB row 10 3 40 maybe PB?
Single arm DB OHP 1 1 35
1 1 37.5
0 1 40


2 sessions today as I had some spare time so figured I may as well.

What I learnt yesterday was that flat pressing is a no go, OHP definitely no go. The bar at Suncoast is olympic with 91cm ring spacing which is why it has felt fine for incline bench yet PTC bar didn't. 10cm difference! Will be fine at PTC now. Incline felt good. First time doing weighted chins in about a year I reckon and shoulder felt fine. I did one overhand grip negative with 30kg and it didn't like that but underhand was all good.

Went to the physio this morning and got some force testing done on my left hip. Results below. Big differences in some of them so will be doing some specific strengthening of these muscles. Seeing a sports physician next to get another opinion.

Flexion, extension, abduction, adduction, internal and external rotation.

Also yesterday was World Nutella day. Keola celebrating in style (I just had my choc/peanut oats with bulk nutella added )


And all looking good for weigh in next week for states. Token squat and bench but will go hard on the deadlift. Sticking to conventional as easier on the hip.