I was going to ask “how come the weights?” But I won’t… 
Purely due to bar availability… Room was packed when I got there.
Sister’s wedding was a day and night of joy. My favorite part was seeing all of our friends and relatives in one big room and drinking sips of wine on each table while chatting with them
(John there’s an album on fb… you got my account!)
But since you did… : I found myself training in a building with a weight room, once again :o
But I must say… perhaps back squats and deads are no longer suitable for me… my lower back bothers me when I do them, and the last thing I want is that horrid paid I had last summer when I went to see Jamirok…
But I do need a glute-alternative of such intensity that those exercises create… Open to suggestions.
I wonder if it is actually more a case of not doing squats or deads for ages (couldn’t see any for a while) and then doing them both in the same session and after the other stuff you did. That would knock anyone around, even SuperStef .
Excuse the pics but check out
I alternate between GM & RDL for 4 weeks and on the other day Glute Bridge & Hip Thrust.
Checked out the pics, looks like a fun time all round 
Thanks John !! 
Also, check this out
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth
Nick had sent this to me about a year ago, (he reminded me), and I searched for it today and it’s a really great article.
Perhaps you are right about the lack of squats/deads, but when it bothers even with warm up bar-weight, I’m really hesitant… (when pain hits sharply, I can’t even walk properly, so I really don’t want that back… :eek:)
Thursday, Dec. 30th, 2010
(2 degrees out !!)
(track)
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3 laps warm up
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very few stretching (training partner got there earlier and I was trying to catch up :rolleyes:)
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2 x 70m strides w/ trainers
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2 x 70m strides w/ spikes
(partner was doing 500s, and I stood at his 200m mark and did the last 300 with him)
- 300m (48secs) , 7’ rest
- 300m (47secs) , 10’ rest
- 300m (46secs)
(… ouch)
I think these were good, under the circumstances. I love training with company…
fair enough, pain with bar only isn’t good! While I recall you doing all those iso’s, sorry I can’t recall where the pain is. Lower back, knees or elsewhere? 
To be that consistent I’m guessing they were fast relaxed (closer to 95%) than flat out?
Pain this week with the bar (I put weights later too) >> always low back. No issues with knees for a long time now =)
The only other niggle are shin splints, which I take care with EMS’ing calves and stretching, and my bunion pain, which goes away if I’m not on hard surfaces every day =) So things are going well for me, relatively speaking!!
300s were fast and relaxed, yes. I usually never drop times like that (historically, they increase by 1" each rep, with short rests like that), but my friend was ‘pulling’ me. (Although he claims I was pulling him, complaining about the pain I caused him by the end… :rolleyes: )
p.s. John, I’m not sure i’m capable yet of running a 300 ‘flat out’ (I always have to pace myself to make it). My ‘flat out’ would be at 95%, so this was at about 90, I suppose.
Friday, Dec. 31st, 2010
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2 laps warm up, quick stretch
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incomplete long circuit (signs of shin splints)
100+100+100+
100+200++100+100+
100+200++200++100+
100+200++100+100+ -
abs/donkey kicks/fire hydrants
Well, Happy New Year !!!
I’d ramble on and on now, but this thread is lucky I decided to curl my hair (what the heck) and then go wandering out with my sister, enjoying the city’s festivities and meeting up with friends
Thanks for the link!
I wonder if the glute guy would consider EMS as an option. I find that after using EMS it feel like I am activating my glutes better. I feel a stronger contraction when doing quadrapeds…
No problem!
After EMS’ing your glutes specifically? Or anything in general?
Saturday, Jan. 1st, 2011
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4 laps warm up
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stretching
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6 x 100 stairs (double-double-single-double-double-single)
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2 x 100m hill
Sunday, Jan. 2nd, 2011
active OFF (1.5hr walking)
Glutes specifically. I think that you could get some decent activation using ems on the glutes as compared to the exercises on the tnation link. I improved my standing broad jump by 4-6 inches. My med ball feels stronger too. My form is a little off but i feel it’s stronger since I have been stimming more often.
Here’s a quick vid from yesterday. My form is off but PJ gave me a few pointers on how to fix it.
http://www.youtube.com/watch?feature=player_profilepage&v=1EKdj8uhurE
Agreed, but I still think deadlifts and squats are soooo effective, comparatively speaking… (p.s. I did deadlifts again today, and realized that the gradual putting down part bothered my back, so I took freedom in dropping them :p)
p.s.2 nycjay: are you sure that MB throw doesn’t hurt when you hit the matt?? :o Rough matt!!
(sooo cold today)
Indoor track:
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15min jogging
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15min stretching
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2 x 30m A skips
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2 x 30m running A skips
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3 x 30m B skips
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1 x 50m scissor kicks
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2 x 80m strides w/ trainers
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2 x 80m strides w/ spikes
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3 x 80m sprints, slow walk back recoveries.
rest
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2 x 40m running A skips
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1 x 80m sprint
weight room:
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deadlifts: 10x(60kg) I forgot how much the bar weights… it’s a typical bar
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deadlifts: 5 x (70kg)
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deadlifts: 7 x (70kg)
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leg curls: 1 set of 15
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leg curls: 1 set of 8 (more weight)
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many abs/ back exercises
glute exercises: (most from http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth article)
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35 each lying abduction
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3 x 25 each donkey kicks
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3 x 25 each fire hydrants (funny name…)
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3 x 25 each donkey kicks (again)
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2 x 25 each fire hydrants (again)
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1 x 15 lateral pull downs
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2 x 15 push ups
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2 x 6 each single leg hip raises w/ swiss ball
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2 x 15 both legs hip raises w/ swill ball
Nice. Sometimes you have to make a little noise when you lift
The pad is stiff but it’s the only one available. I gave my vid to PJ and he said the reason I am landing so arched is because I roll into the throw instead of just one big jump. I will give it a try
BTW why the do you run outside if you have an indoor track?
Plenty of energy, I see!
Hey! The indoor track is only 100m long =) And I only have it when I’m in Thessaloniki.
(Ι’m also in Milan and Athens during the year - Athens also has some, but they’re harder to access).
Haha Nick, yes, part of it is the joy of being inside =)
Ah ok… Dont worry training in the cold makes you tougher When the weather is crappy and you have a meet youre going to be business as usual while everyone else is complaining
Tuesday, Jan.4th, 2011.
Traumatic lactic acid experience today, at 2 degree weather :eek: I’ve felt the lactic feeling before, of course, but not so intense, and never with such increasing intensity as time went on, once stopped running :eek: !
I think it was too cold, and normally today should have been tempo, but Monday-Tuesday is always like this for my training partner, and I wanted to join along.
15min warm up
dynamic stretching
-
2 x 20m A skips
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2 x 20m B skips
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2 x 80m strides (grass) trainers
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2 x 80m strides (track) spikes
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300m @48", rest 8’
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300m @47.5", rest 9’
-
300m @49.5" >> very very bad feeling; took 25’ to recover from pain; I felt pretty worthless (well, almost), as my training partner looked much more comfortable, and he also did a 4th one (@39-40")
p.s. 3 hrs later (ouch)
(EMS)
- 25min hamstrings active recovery
- 25min calves active recovery
Wednesday, Jan. 5th, 2011
-
20min warm up run
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long stretch
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3 x 30m A skips
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3 x 30m running A’s
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3 x 30m scissor kicks
short tempo (indoors)
- 10 x 100m (rather fast, with a bit longer rests than 50m walk)
Gym:
- 2 x 10 lateral pull downs
- 2 x 10 chin downs
- 3 x 12 dips
- 3 x 15 hip raises with swiss ball
- abs in between and after
impressive! what period was that over?
we have those same HJ pads at my club, not the most comfortable for front landing :o
would appreciate your thoughts re EMS options at
http://www.charliefrancis.com/community/showthread.php?p=244670#post244670
Stef,
how is the breathing issue now?