Priorities

I had a quiet summer but things seem to be picking up. I was on Sherlock Holmes last weekend with Iron Man himself, Robert Downey Jr. A true gent, a genuine film star and an inspiring actor. Guy Ritchie was directing and he is a very enigmatic man. I was fortunate enough to be involved in the opening fight which should look pretty cool. Can't really say much more than that!

My training has been going quite well. I hit a nice 215kgx2 rock bottom squat (just a belt) last week with more in the tank. Chins were up to 60kg for doubles and I've even been doing some deadlifting. I also went to see an osteopath and she has already helped me re-evaluate my priorities. The good thing she is not averse to strength training and all it's avenues. Indeed, she is a keen kettlebell and clubbell enthusiast.

The worst things are my posture which has exposed a virtually flat lower back and a flat middle back/trap area. I know how bad my mobility is as well but this was evident with some of the tests we went through. My previous injuries are certainly not helping. I am a bit of a mess!

Still I am now focused on improving these problems and will put big strength goals on the back burner. At 38 I need to address these things now. As she and my wife said, 'You move like knackered old horse!'. Charming...but true.

Ideally my priorities should be something like this:

1. Mobility - especially in the shoulders, lower back, hamstrings.
2. Postural - middle back and lower traps, specific chest work, lower back curvature.
3. Conditioning - multiple short busts of between 30 seconds and 4 mins.
4. Strength - the usual!

Right now I don't need to change much. The first thing is to try and loosen up some of the back with manipulation, trigger point therapy and acupuncture. At least then I will have a chance and improving rather than fighting against the tightness that exists. It will not be a short process.

As always I will leave you with a bit of fun. This is a promo for a new comedy series featuring two friends of mine, Mike and Mark Duncan, twins in fact! They are doing all the cool stunts in this clip and star as the two delivery drivers/riders. Very Ethnic Australian but very funny. Enjoy...

Swift and Shift Couriers SBS commercial
Nick

Comments

[David]

Long time reader, first time commenter.

Regarding your conditioning goals, have you ever considered tabata training? Just curious because I might start doing this myself.

[Nick McKinless]

Hi David,

It's great to have all these people like your good self enjoying the blog.

I have done Tabatas and I really like them. I like doing them in all kinds of ways and in fact should write something about them in detail. yet another article I need to get to work on!

Nick

[Alex]

I always thought having a flat upper and lower back was good posture, and that is what you should aspire to. To have a straight spine?
I had no idea that was considered bad posture. Isn't bad posture having a rounded (kyphotic) back??

[Nick McKinless]

Hi Alex,

The spine should have a definite 'S' shape to it. My lumbar curve is messed up around L3,4,5 and my thoracic curve isn't very curvy!

It's all about how the muscles around the spine are pulling it in the right or wrong directions.

Of course, as you said, a round back is just as bad. It's all relative.

Nick

[James]

Mate, best of luck with your new priorities. Getting old(er) is no fun and I share your general inflexibility and 'old injury' woes.

Some mornings it feels like I need to put on neoprene, tacky and a powerliftng belt just to get my body out of bed ;0)

The first few steps to the toilet are the worst. What the hell is all that 'clicking'. 'Oh, it's me' :0(

Probably, oversharing. ;0)

[Anthony]

I can strongly recommend Secrets of Self Joint Mobilization and Warm-up progressions 1 & 2.

http://www.performanceu.net/products.html

[Anthony]

I can strongly recommend Secrets of Self Joint Mobilization and Warm-up progressions 1 & 2.

http://www.performanceu.net/products.html