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Gotcha, Dave. And I know that you have a good sense of what is going on with your body. Of course it makes sense to me that you do need to maintain a certain "suppleness" in your back but you do not want to give up stability. If the hips are tight relative to the lower back then the back takes over range of motion resulting in a lack of stability in the lower back, hence, the entire core, and hence less than optimal strenght and power. I know that it is a fine balance and tradeoff. Definitely something to think about though.

I've had some pretty bad back problems that I've been able to improve greatly and one thing I can say is that for a long time I thought of my back being "tight" because it "felt" tight. What I figured out is that the tight feeling had more to do with neural response becasue of my back having to take over range of motion in a loaded environment. My back was "tightening up" but that didn't mean the problem was in the back. So as I really started to focus on hip mobiltiy, ankle mobility, upper back mobiltiy and core stability my back problems really started melting away.

Of course you can rightly say that I'm not doing MMA . So take everything with a grain of salt. But I will say that all those very dynamic things, and odd implement things, olympic lifts, etc...that used to give me such problems are becoming more and more a walk in the park.

I think a lot of people believe in this myth about the lower back "locking up" if you don't stretch the hell out of it. But everything, when it comes down to it, is about "mobility" I.E. not how much your muscles can elongate or go past a set tension point but about how much dynamic range of motion you have...i.e. useful range of motion where strength and control are on par. I could be wrong, but my sense it that everytime you do grappling and things like that your lower back is getting a mobility workout. My honest opinion is to focus on hip, anke, and thoracis mobility.

And in case I don't say it enough...great stuff!

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I do feel tight but I know it's my back that's tight because when I get my woman to rub Tiger Balm on my back she's surprised at all the knots in my back. She's been really helping getting them out. I feel great afterwards.

This also makes me think about my diet and if I'm getting a good balance. I also find that I haven't been drinking enough water and drinking more coffee, end of fiscal year is soon and I have a new boss. So I'll also be monitoring this closely and making sure I fix this if this is a problem.

I do find that after warming up grappling I feel better. But then again that has been my down fall, thinking I'm all better towards the end of class and pulling a dumb stunt in class that my body isn't ready to do yet.


I have a private MMA lesson tomorrow at 8 AM, a birthday gift from my coach. I'll let you guys know how I do and if I'm going to be gimpy.

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Well I did some BJJ on Tuesday and back was ok but very sore. The past two days I've been doing yoga stretches and starting to use a foam roller. I got to say that little thing does wonders. It really works the knots out. I need to get one of my own. As for the private MMA lesson I was suppose to have, well my coach forgot and emailed me later and said that he was going to give me 2 private lessons. I'm happy with that. I guess things happen for a reason. I'll lift a little on Friday but nothing much. Probably chest and Plyometrics.

That looks like a killer ab workout , man. Good work with everything.

Yeah it most definitely was. I still feel it alittle.

Wednesday's Workout

Clean and Press: 15 sets x 2 reps @ 165lbs.
Chin-ups: 15x2 @ 27.5
BB Bench: 10x2 @ 205
(45 seconds break inbetween each set)

Abs:
Crunches 4x20
Banded Side Bends 3x10 @ one red band and one black one.

PM training:
Competition Team Training (Submission wrestling) 2.5 hours


OVERVIEW
Very sore from the day. The workout normally ends with Deadlifts but from doing the cleans I feel that my back was a little too worked, I felt very weak. Well as you know from before, I don't want to get my back jacked up so I played it safe and did some more ab work. With the side bends I took two bands and threw them over a pull-up bar and used a strap the tie the handles together, grabbing 4 handles is a pain. I then held a static tri push down position and started doing side bends. I liked them a lot and it was fun coming up with a way to make it work.

As for the Comp team. I made the mistake of saying I had sneakers. So me and 2 other guys from the team went running in Arlington. It seemed like both of the guys were runners so I knew I was F'ed. I we ran for about 2.5 miles, or that is what one of the guys told me it was, up and down all these hill, and stopping at random corners to do squats while waiting for the light to turn green. The squats were actually easier for me then the running. After we got back we drilled a lot and did more sprints up and down the mats and ending with take down drills and sparring.
I was told by one of the coaches that next time we all have to bring sneakers because we were going to run to Georgetown and run on the Exorcist stairs. I thought that would be awesome but then I remembered how many stairs there are... man i'm screwed.

good stuff man...stay healthy

good shit dave. i hope everything comes together there is nothing like knowing that you are getting better

Is there any way you can video tape some of your workouts?. I think they are just great - I dig the band work , never had the op to do them , but maybe one day.

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Thanks guys.


I can try to set something up. I'll try to get one next week.