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)
3 laps warm up
very few stretching (training partner got there earlier and I was trying to catch up :rolleyes:)
2 x 70m strides w/ trainers
2 x 70m strides w/ spikes
(partner was doing 500s, and I stood at his 200m mark and did the last 300 with him)
(… 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
2 laps warm up, quick stretch
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
4 laps warm up
stretching
6 x 100 stairs (double-double-single-double-double-single)
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:
15min jogging
15min stretching
2 x 30m A skips
2 x 30m running A skips
3 x 30m B skips
1 x 50m scissor kicks
2 x 80m strides w/ trainers
2 x 80m strides w/ spikes
3 x 80m sprints, slow walk back recoveries.
rest
2 x 40m running A skips
1 x 80m sprint
weight room:
deadlifts: 10x(60kg) I forgot how much the bar weights… it’s a typical bar
deadlifts: 5 x (70kg)
deadlifts: 7 x (70kg)
leg curls: 1 set of 15
leg curls: 1 set of 8 (more weight)
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)
35 each lying abduction
3 x 25 each donkey kicks
3 x 25 each fire hydrants (funny name…)
3 x 25 each donkey kicks (again)
2 x 25 each fire hydrants (again)
1 x 15 lateral pull downs
2 x 15 push ups
2 x 6 each single leg hip raises w/ swiss ball
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
2 x 20m B skips
2 x 80m strides (grass) trainers
2 x 80m strides (track) spikes
300m @48", rest 8’
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)
Wednesday, Jan. 5th, 2011
20min warm up run
long stretch
3 x 30m A skips
3 x 30m running A’s
3 x 30m scissor kicks
short tempo (indoors)
Gym:
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?
Hi John!
I haven’t had any problems breathing here. I think it’s generally colder in Milan, or I do more longer runs there and feelt it more.
About the EMS, the three things I can offer are:
Silencer is good with choosing these things… I would pm him.
Thursday, Jan. 6th, 2011
20min easy run
8 x 100 stairs (single-double-single-double-etc)
Here are my stairs :):
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do you try 3 steps