Today's Practice: Timeless Sinister
Today's video
- 3x5 goblet squat, 10x10 one-arm swing, 10x1 get-up, all with 48 kg
Today's video
Repeat Until Strong.
- Thread starter Pavel Macek
- Start date
Today's Practice: Rendez-vous with the Beast
- 3x5 goblet squat, 10x10 two-arm swing, 10x1 get-up, all with 48 kg
- Side split work
Today's Practice: Timeless Sinister
- 3x5 goblet squat, 10x10 one-arm swing, 10x1 get-up, all with 48 kg
Hey Pavel,
I recently recovered from a rib injury … first class back at BJJ and I suffered a grade 2 MCL sprain. Think I read on your log that you had an MCL injury at some point. Any advice on the healing process?
Thanks,
Sean
I recently recovered from a rib injury … first class back at BJJ and I suffered a grade 2 MCL sprain. Think I read on your log that you had an MCL injury at some point. Any advice on the healing process?
Thanks,
Sean
Sean,
- follow your docs recommendations first, then
- move your hips and ankles (neighbouring joints) in all possible ways., then
- knee flexion-extension when sitting, then
- light bike (stationary), then
- hip hinge > deadlift > standing on one leg > single leg deadlift (no weight, use the assistance of the other leg) > kettlebell SLDL, then
- assisted bodyweight squats (keep the shins vertical), then
- regular squats, then
- bodyweight hack squats, then
- weighted hack squats
General rules:
-accumulate lots of reps throughout the day - do lots of sets of 10-30+ reps.
-don't go to pain - just approach the painful ROM, but do not go there
-each of the progressions above may take a few days, or a few weeks - it depends
Thank you, Pavel! Looks like good and reasonable guidance. I'll give this a shot.
Today's Practice: Rendez-vous with the Beast
- 3x5 goblet squat, 10x10 two-arm swing, 10x1 get-up, all with 48 kg
- Side split work
Deleted member 316
Guest
Has your diet changed at all since you're toying with the big boy weights? Still IF/16/8 two meals?
Yep, still the same. Actually, a few weeks ago, I had my first 5-day fast as well.
mikhael
Level 9 Valued Member
How was it? Totally zero kcal? Would you recommend? My longest fast lasted 48h and felt good, moreover it wasn't as challenging as it looks like.
Deleted member 316
Guest
So still meat and veggies?
Just water and tea. I had a couple of 3 days fasts before, 5 days wasn't difficult at all. Most benefits (autophagia) of so-called therapeutic fast are - according to the research - 4-5 days, up to 7 days max.
I cover it in great detail in THE FORGE: Full Year's Transformation Program [ONLINE COURSE] | SIMPLEXSTRONG, as well as live at StrongFirst Resilient.
Yes, and on my heavy training days (3x/week) rice or potatoes or sweet potatoes as well. Check out this blueprint:
Today's Practice: Timeless Sinister
- 3x5 goblet squat, 10x10 one-arm swing, 10x1 get-up, all with 48 kg
Deleted member 316
Guest
Would you share a few sample meals? Give us an idea/tips?
@HUNTER1313 @taro I keep it pretty simple. Eggs, bacon, and some veggies. Grass-fed meat burger and sweet potato. Steak and veggies. Beef, broccoli rice. Salad with salmon, nuts, goji, and avocado.
Deleted member 316
Guest
Kind of what I was figuring. Must be damn huge servings lol.
Well... usually, yes. As many of my friends can confirm, I eat a lot. @SvenRieger may share a good story about the first time we met in Germany ;-)