Scott Sonnon
05-13-2004, 11:44 AM
Well, the HIIT-n-CATCH Cycle brought me from 10% to 6%BF. I considered pushing the last 1%, but a small tweak in my lower back loomed dangerously close to overtraining... a chronic reminder of a deadlifting injury in my "Hardly Smart" days of years ago.
For the next three weeks, I worked through an actively recover cycle to release the residual tension in my lower back.
To accomplish this, I daily performed a Warrior Wellness, Prime Your Bioenergy and Be Breathed session.
However, I included some Ladder-Style Incremental Progression of a select few Biomechanical Exercses to strengthen the areas as well.
From Warrior Wellness: In my Multi-Planar Back-Arch, every day I added an additional repetition of slowly decending from maximal dorsal spinal flexion while standing into a hand bridge, and holding for time. The goal of course is to relax rather than tense.
I built this bridge with some incremental components of the Shoulder Bridge, Shin Bridge and Forearm Bridge.
From Prime Your Bioenergy: I added extra reps per session of the Trinity Breathing Squats, and worked up to 110 reps by the end.
From Be Breathed: I took my Be Breathed session to higher volume. I hit 500 repetitions per session by adding 5-10 repetitions each session. I perform an even distribution of Pike, Straddle, Hurdler, Butterfly and finishing with the gut wrenching Knee Drop.
I had had it with the returning injury. It was time to finally release any defensive bracing around the old trauma and strengthen the area more than I've ever taken the time to do before. And... I did it. I'm VERY pleased with the results, and surprised by the ease of breath and movement I've gained as a result.
I've posted two photos below demonstrating the positive results this cycle produced for me. I had no idea it would be so visible. See this before and after photo sequence:
http://www.circularstrengthmag.com/images/sonnon2004c.gifhttp://www.circularstrengthmag.com/images/sonnon2004e.gif
You can see in the "after" photo that my thoracic region lifts higher and balances more upon my spine. My core feels much more solid, not vulnerable and carries my trunk, shoulders and head with considerably more ease. I'm obviously thicker through the core, though the bodyfat dropped. Another surprise is the weight gain of 4 pounds of meat.
I should consider taking side view shots in the future as well. But it's obvious even in this front views that I was bound up in the chest region... Strangely enough, that binding was as a result of my lower back issue. When I resolved the lower back tension, my thoracic began to open. Thankfully, I caught this far in advance so no injury accumulated.
For the next three weeks, I worked through an actively recover cycle to release the residual tension in my lower back.
To accomplish this, I daily performed a Warrior Wellness, Prime Your Bioenergy and Be Breathed session.
However, I included some Ladder-Style Incremental Progression of a select few Biomechanical Exercses to strengthen the areas as well.
From Warrior Wellness: In my Multi-Planar Back-Arch, every day I added an additional repetition of slowly decending from maximal dorsal spinal flexion while standing into a hand bridge, and holding for time. The goal of course is to relax rather than tense.
I built this bridge with some incremental components of the Shoulder Bridge, Shin Bridge and Forearm Bridge.
From Prime Your Bioenergy: I added extra reps per session of the Trinity Breathing Squats, and worked up to 110 reps by the end.
From Be Breathed: I took my Be Breathed session to higher volume. I hit 500 repetitions per session by adding 5-10 repetitions each session. I perform an even distribution of Pike, Straddle, Hurdler, Butterfly and finishing with the gut wrenching Knee Drop.
I had had it with the returning injury. It was time to finally release any defensive bracing around the old trauma and strengthen the area more than I've ever taken the time to do before. And... I did it. I'm VERY pleased with the results, and surprised by the ease of breath and movement I've gained as a result.
I've posted two photos below demonstrating the positive results this cycle produced for me. I had no idea it would be so visible. See this before and after photo sequence:
http://www.circularstrengthmag.com/images/sonnon2004c.gifhttp://www.circularstrengthmag.com/images/sonnon2004e.gif
You can see in the "after" photo that my thoracic region lifts higher and balances more upon my spine. My core feels much more solid, not vulnerable and carries my trunk, shoulders and head with considerably more ease. I'm obviously thicker through the core, though the bodyfat dropped. Another surprise is the weight gain of 4 pounds of meat.
I should consider taking side view shots in the future as well. But it's obvious even in this front views that I was bound up in the chest region... Strangely enough, that binding was as a result of my lower back issue. When I resolved the lower back tension, my thoracic began to open. Thankfully, I caught this far in advance so no injury accumulated.