wednesday
reverse hyper 1:20 bw, 3:10 12.5
BE 1:10 bw, 3:5 12.5
hip sqt 3:5 (65, 78, 65)
rev hyp 1:40 bw
(knee soreness = zero)
thursday
short jog - 5 min
friday
upper body 3k kettle ball unilateral exercises
2x50/50 (-, 13s)
1x100 (13s)
various hip squat lifts 40-60kg
saturday
lawn mowing
hot/cold on hip joint
sunday
1x100 (60-8s, 100-13s)
2x60 (8s, 8.3s)
eccentric calves 2:10
the good news is that I have found a cool training partner. the bad news is - he cheats!
I started using a countdown timer to keep track of my training times. I set it to the time I want to complete the run in and press the button just before I start. it beeps and I take note of where I got to in that time. sounds great, but after using it for a couple of sessions I was feeling puzzled and disappointed with my results. having run 12.76s when at death’s door I found that I was now coming through in a touch over 13s! granted I was on spongy grass with no blocks, but I still wouldn’t have guessed that the time would be that much slower. until last night I worked out what was happening. when I press the button it does not wait 1 second before counting down to the next number! it changes almost immediately. so my training partner has been cheating.
so it looks like my times have been overestimated by close to a second, which is much more encouraging.
the solution is to count the timer down to zero before I start, then take off on the buzzer and count the beeps before I finish.
more good news is that my knee pain has faded into the distance. slightly concerning is the return of my hip/back pain while using the shipper snipper a few weeks back. it hasn’t stopped me doing anything yet, but I don’t want it to get wosre, so I’m seeing someone about it this afternoon.
hip belt squats have been great (no, they are not the cause of my hip pain. I started getting it just before I used the belt and I don’t get increased hip pain after a session). I’ve tinkered with a few things so that I can load/unload easier and not have to compromise with my stance. instead of using dumbells I now have the strap going through the plates themselves. that way they are not really wide, which was banging against my legs and endangering my manhood. using this method I should be able to load up with 100kg+ in a month or so. I haven’t been able to do that with squats for many years. probably close to 10…