Vee Power

[runveerun]

How's that back today, Vee ? Any better ?

Went and bought myself a foam roller and a tennis ball to work it out. Turns out it's my right hip, not my lower back as I orginally thought :oops:

So I have been foam rolling and tennis balling it ALL day and it seems to be working well :pray:

Am thinking of swapping deadlift day tomorrow with Saturdays squat session just to give it a bit more time to heal up.

This will serve me right for never stretching or rolling anything :naughty: I have learnt my lesson :shifty:

[bar-belle]

This will serve me right for never stretching or rolling anything :naughty: I have learnt my lesson :shifty:

You've got to do it aye...I can get a bit lazy with it and but then pay for it later and wonder why I'm stiff and sore :doh: . It's all about preservation in this sport :nod:

We do dynamic stretches prior to the training and static after. OB1 will be able to point you in the right direction I'm sure.

[drizzt]

Miss Vee! IMHO you should start with just rolling out the aches and pains and see if that helps.

If it doesn't, start adding in more stuff like mobility (Agile 8 type stuff) and the like.

When I first started Smolov, I also thought I should throw in a bunch of mobility and rolling exercises to assist. I then begun to get quite sore hips, but I passed it off as being because of the Squat volume and kept doing it all.

Then I got a bit lazy and started cutting back on the mobility drills I was doing... and the hip got better! So I cut out the mobility stuff completely and I can't really say I've been troubled by my hips since. I just roll them out with tennis/hockey balls and the PVC pipes at the House and my legs/hips etc are all good!

Just my troublesome shoulders now :shifty:

2c!

[runveerun]

You've got to do it aye...I can get a bit lazy with it and but then pay for it later and wonder why I'm stiff and sore :doh: . It's all about preservation in this sport :nod:

We do dynamic stretches prior to the training and static after. OB1 will be able to point you in the right direction I'm sure.

Thanks BB, yeh I need to re-jig this, I do a few stretches but not much of my lower body.

I had a thought this morning as I was hobbling around the stupidmarket, I usually lift ater work after a walk to work,I stand all day at work then I walk home then to the gym so I'm pretty well warmed up by the time I lift. These holidays I haven't been walking around all the time, then I go to the gym and bam that's when Vee hurts herself!

Miss Vee! IMHO you should start with just rolling out the aches and pains and see if that helps.

If it doesn't, start adding in more stuff like mobility (Agile 8 type stuff) and the like.

When I first started Smolov, I also thought I should throw in a bunch of mobility and rolling exercises to assist. I then begun to get quite sore hips, but I passed it off as being because of the Squat volume and kept doing it all.

Then I got a bit lazy and started cutting back on the mobility drills I was doing... and the hip got better! So I cut out the mobility stuff completely and I can't really say I've been troubled by my hips since. I just roll them out with tennis/hockey balls and the PVC pipes at the House and my legs/hips etc are all good!

Just my troublesome shoulders now :shifty:

2c!

Thanks Drizzt, I used to rolling pin tight areas-literally with a rolling pin but haven't done it in ages! I do think normally when I'm working I'm good to hit the gym straight after work as I am so warmed up already- damn holidays! :pfft:

I did lots of rolling yesterday and woke up even worse this morning :shock: so I have rolling again all day today and taking shed loads of voltaren/neurofen and are feeling better again :pray:

[runveerun]

Switched Saturdays trainering with todays as todays was supposed to be deadlift day and I thin it's safe to say Vees hip was not gonna enjoy that.

Been foam rolling again today, woke up pretty sore and as the day has gone on been feeling better.

Dislocations

x50

Broomstick stretches

x50

Jesus stretch

x10

Pec stretch

x5

Rubberband pullaparts x60

Bench

bar x5

1x5 22.5

2x4 27.5

2x3 32.5

5x2 37.5

Squat

bar x5

1x5 30

1x5 40

1x4 47.5

1x3 50 (extra bonus set 8) )

2x3 55

Bench

1x4 27.5

1x3 30

5x2 35

Dips- yellow band

5x8

Leg press

100lb 5x6

GMs

30kg 5x6

Happy Vee, I'm glad this went well, just under 2 hours this session.

[drizzt]

I used to rolling pin tight areas-literally with a rolling pin but haven't done it in ages!

You should grab The Stick that Tasha and some of the guys have! I've had my eye on one for a little while, may make the leap next payday :think: (alternative Stick here)

1x3 50 (extra bonus set 8) )

Crazy lady :-s

[runveerun]

They look awesome! I had one of these on my Christmas list I may have to remind Santa about it, hope he hasn't gone into hibernation mode yet.

[runveerun]

Yesterdays trainering

Hip still sore, thought I'd see how it went with the deadlifts though.

Broomstick GMs

x60

Dislocations

x60

Deads to knees

1x5 40

1x4 55

2x4 65, nasty stuff sooooooooo painful had to stop and grind teeth after each one, went up so slowly and sooo heavy

stopped deads here :twisted:

Bench

bar x5

1x5 22.5

1x5 27.5

2x4 32.5

2x3 35

2x5 32.5

1x7 27.5

1x9 22.5

Flies 5x10 15lb

Lunges 15lb x10

10lb x10

BW x10

OB suggested a stretch and it is exactly on the spot, it felt good to actually be able to stretch it out. I will keep dong this stretch, I feel like an old woman hobbling around!

[Gym rat]

do you need a zimmer frame?

[runveerun]

do you need a zimmer frame?

That would be awesome GR! :pfft:

[runveerun]

Hip was feeling ALOT better yesterday so I thought I would rest up and be cured today!

Nope damnit! So conclusion is to just HTFU and lift anywho. Hip has mind of it's own it doesn't make any different rested or not :doh:

Raz week 2 day 1

wading through the sea of hurricanes at the house :shock: crikey they are young!

Dislocations

20,20

Broomstick stretches

10,10

Squat round 1

bar x10

1x5 30

1x5 40

2x4 47.5

2x3 55

5x3 62.5

Bench round 1

bar x5

1x5 22.5

1x4 27.5

2x3 32.5

5x3 37.5

Squat round 2

1x6 40

1x6 47.5

4x6 52.5

Bench round 2

1x5 25

2x5 30

4x4 35

DB bench

5x10 @ 15lb

GMs

bar 5x2

25kg 5x3

Hip stretch thing x2

Broomstick One legged GMs

5x3

If I sit down for too long I kinda seize up :shock: :pfft:

Squats were getting a little twisty/wobbly at the bottom on the heavier sets I have to really concentrate on correct form with sore hip.

In and out in 2.5 hours :salute:

[bar-belle]

wading through the sea of hurricanes at the house :shock: crikey they are young!

ooohh that sounds like fun :wink:

What warm ups do you do for your hips?

Big J put us onto dynamic hip focus warmups...the vid below goes through each movement... I must admit I now throw this in before I train squats/deads

It may help as rehab/prehab

[runveerun]

Thanks BB, I do very similar movements with the broomstick etc I will try those ones you posted out too, the more the merrier!

OB showed me a stretch that stretches it exactly- it appears to be the sacroiliac joint that's slipped a bit so I have been dong that. I have the added bonus of having psoriatic arthritis, so any injury I get arthritis seems to form around it too :doh:

[runveerun]

I am enjoying this holiday! It's so nice to have a relaxing day and go to the gym whenever I like :grin:

Accessorizing

Dislocations

x20,x20

Broomstick stretches

x10, x10 each side

Broomstick GMs

Two legs x10,x10

one leg x10,x10

Hip stretch

x2

Lat pulldown

30kg 5x5

Wide grip Pullups

Yellow band -no hope :doh:

Blue band 3x5

Lawnmowing

40lb x5

45lb x5

45lb x5

45lb x5

45lb x5

Reverse hyper

10kg x5

15kg x5x4

George andersons

Vee 5x5

BOLR

10lb x5

10lb x5

10lb x5

15lb x5

15lb x5

Declines+10kg

8x3

Side bends

45lb x5 es

45lb x5

45lb x5

50lb x5

50lb x5

Sled+50kg

10 lengths

Pasted.

[Meds]

Nice work Vee! You sound like a machine!

Dont worry bout the pull ups, Im still stuck on the green band :doh: I will get there one day dammit!

[runveerun]

RAZ day 2 week 2

Trained with TFB today, may have scared him slightly with the RAZNESS! Great to have a TP for a day thanks TFB! :grin: Appreciated your help \:D/

Hip still giving me grief so tried sumo Deads

Deads- Sumo

1x4 40

1x4 50

tried for 60 glued to floor

Conventional

2x3 60

1x3 65

Back to sumo

1x5 50

1x3 55

1x2 55

1x3 50

Bench

1x6 22.5

1x5 27.5

2x4 32.5

2x3 35

2x3 37.5 (was supposed to be 2x2 but I was over enthusiastic)

2x1 40

2x2 37.5

2x3 35

1x5 32.5

1x7 30

1x9 27.5

1x11 25

1x13 22.5

Deads from knees

Again cut back a bit on the weight because of hip

All done conventional

1x5 60

2x5 70

1x4 80

1x4 85

1x4 80

1x4 80

Tricep ex

10 x60

10 x70

8x 70

3x 60

Flying

15lb x10 x4

10lb x10 x1

Lunges of death

5x4 5lb

5x1 Vee

Short sharp 3 hour session there :shock:

Pleased that I actually did some deadlifting and I lifted what was stuck to the floor last week, so hip must be getting better.

I like sumo it's harder off the floor but easier on the lockout and I have trouble with my conventional lockout so suits me that way.

Got some great pointers from Iscariot - thanks very much!

I will keep practicing sumo and see what happens....

[runveerun]

Nice work Vee! You sound like a machine!

Dont worry bout the pull ups, Im still stuck on the green band :doh: I will get there one day dammit!

Aw thanks! :oops: Yeh pullups are my nemisis, I used to have a pullup bar at home which was great as I would constantly make myself do them. My doorways in this house are too wide for one damnit!

[teamfatboy]

RAZ day 2 week 2

Trained with TFB today, may have scared him slightly with the RAZNESS! Great to have a TP for a day thanks TFB! :grin: Appreciated your help \:D/

Great to train with you too... jeepers there's a bit of volume in your RAZor template...

Loved the work ethic - getting stuck right in and doin' it...how could I bale out of the dreaded lunges in the face of commitment like that :oops: :shifty: :grin:

[runveerun]

Great to train with you too... jeepers there's a bit of volume in your RAZor template...

Loved the work ethic - getting stuck right in and doin' it...how could I bale out of the dreaded lunges in the face of commitment like that :oops: :shifty: :grin:

Ha ha I like RAZor! that's a good name for it! :pfft:

Lunges were brutal :puke: gotta love them!

[runveerun]

Raz week 2 day 3

Dislocations

20,20

Broomstick stretches

x12

Hip stretch

x2

Bench round 1

bar x10

1x5 22.5

1x4 27.5

2x3 32.5

6x3 37.5

Squat

bar x5

1x3 30

1x5 40

1x4 47.5

2x3 55

1x3 60 drive out the hole with right side is wobbly horrible so drop weight down

1x3 50 better, put weight up a bit

4x3 55 not too bad

Bench round 2

1x5 22.5

2x5 27.5

5x5 32.5

Flies

5x10@ 10lb

GMs

bar 2x5

25kg 3x5

Hip stretch again to finish

I can really feel my hip not firing on the heavier squats, rather than get stuck in the hole, I dropped them down slightly.

Good session, good to catch up with CA and Tash I feel like I haven't seen them in ages. Back to work on Monday so back to usual trainering times again.

[runveerun]

Raz week 4 day 1

Dislocations

20,20

Broomstick stretches

x10

Hip stretch

Squat

bar x10

1x5 30

1x5 40

1x4 47.5

2x3 55

2x3 60

2x1 65

Bench

bar x5

1x5 22.5

1x4 27.5

2x3 32.5

2x3 37.5

2x2 40

2x3 37.5

Squat round 2

1x4 45

1x4 52.5

1x3 60

4x3 50

Flies

5x10

10lb

GMs

1x5 bar

1x5 25

3x5 30

Dips

yellow band

5x5

One legged GMs

x5 each side

Hip stretch

x2

Squats are getting more stable, I am pleased with the 65's (thanks for the spot Zane) although I felt it afterwards in my hip, subsequent squat round 2 ended up being 10k lighter than prescribed in the end, hip was trying to kill me at this point, and of course squats just got higher and yuk.

Hip is getting better though, I don't have to grimace every time I stand up. \:D/

[runveerun]

Razamataz week 4 day 2

Had TFB as TP again today, I obviously didn't train hard enough with him last week :pfft:

Great having a TP, good advice and makes it a bit more social :grin:

Deads to knees

1x3 60

2x3 65

2x3 75

4x2 82.5

Bench

1x5 22.5

1x5 27.5

2x4 32.5

2x3 35

2x3 37.5

1x4 35

1x5 32.5

1x6 30

1x7 27.5

1x8 25

1x9 22.5

Deadlift straps bounce

1x4 60

1x4 60-bonus set

2x3 75

1x3 75- bonus set

1x3 65

4x3 60

Flying

5x10 10lb

Tricep x

30 x10

40 x10

40 x 10

40 x10- bonus set

Lunges of death

5lb x5

5lb x5

5lb x5

10lb x5

10lb x5

Pleased with that, did the prescribed first lot of deads as prescribed WOOT this is the first time in 3 weeks that has happened!

First time doing the deadlift straps bounce, OMG the bar is like magnatised to the floor :shock:

Did all the sets and more just not the prescribed weight, was supposed to go to 87.5 but was really feeling it in the hip/back so dropped down and concentrated on speed (well as fast as I could anyway :oops: )

[drizzt]

Always welcome to jump in on an MT/Drizzt session ma'am 8)

Nice training too

[teamfatboy]

You did great today, Vee...

First set of deads showed no signs of the hip niggle, nice and even, good lifts all the way thru the top weight. Benching like a machine, looked strong.

Those bands were fun, eh! You really did give the script a good go - and I reckon you'll get back to prescription with a little more practice and adapting to the speed requirements.

As for dodging the lunges of death, oh, I'm sad, really, honestly, truly

There's always next time

[M.T]

Aaaaaaaanytime at all Vee just say.