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Michael Ranfone, CSCS's Indigo-3G Log
 

Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

frauls5015 wrote:
Michael Ranfone, CSCS wrote:
frauls5015 wrote:
Thank you Michael.

I will continue the Coreective Complexes and other mobility stuff, hopefully through this and a little experimentation I can figure out wtf is going on.


keep me posted and feel free to post in my log with what you are doing so I can help...


Thanks again.

This came to mind between posts:
My left hamstring is a bit tighter than my right (all three muscles of the left hamstring). I should also mention that many of the muscles on the left side of my body are somewhat lagging
behind my right side, wondering if this has something to do with the neuromuscular component you were talking about.

I hope I'm not bugging you too much, just figured I would give you as much background info as possible


never a bother
that makes sense...
i would also investigate the ligaments (most likely sacrotuberous and dorsal sacral ligaments)
in their role of your stretch resistant hamstrings

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

Michael Ranfone, CSCS wrote:
iDrDan wrote:
I wanted to let you know that my TFL is feeling quite a bit better after a week of golf ball smashes (3x/day), no squatting, and working daily on hip mobility. I think that poor hip & ankle mobility combined with long femurs is the etiology (I kind of look like RyanCXG trying to overhead-squat). Anyway, I wanted to thank you again for your help Mike!


good to hear now try this
roll plantar flexors, gastroc/soleus, peroneus longus, itb, vastus lateralis
do your golf ball tfl hip/knee flexion into hip/knee extension and internal rotation
then try some lateral leg swings



I'm a little confused on how to do the golf ball smash against the wall with internal rotation. Also, if I golf ball smash TFL with hip/knee flexion, it is awkward and difficult for me to get into the correct position putting enough pressure on my TFL and keeping the golf ball pinned between my leg and the wall. Any suggestions to help out? I did it with knee flexion while rolling on the PVC pipe and that worked pretty good and was insanely painful on the ITB and TFL.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

iDrDan wrote:
Michael Ranfone, CSCS wrote:
iDrDan wrote:
I wanted to let you know that my TFL is feeling quite a bit better after a week of golf ball smashes (3x/day), no squatting, and working daily on hip mobility. I think that poor hip & ankle mobility combined with long femurs is the etiology (I kind of look like RyanCXG trying to overhead-squat). Anyway, I wanted to thank you again for your help Mike!


good to hear now try this
roll plantar flexors, gastroc/soleus, peroneus longus, itb, vastus lateralis
do your golf ball tfl hip/knee flexion into hip/knee extension and internal rotation
then try some lateral leg swings



I'm a little confused on how to do the golf ball smash against the wall with internal rotation. Also, if I golf ball smash TFL with hip/knee flexion, it is awkward and difficult for me to get into the correct position putting enough pressure on my TFL and keeping the golf ball pinned between my leg and the wall. Any suggestions to help out? I did it with knee flexion while rolling on the PVC pipe and that worked pretty good and was insanely painful on the ITB and TFL.


ill post a video when i train later

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

iDrDan wrote:
Michael Ranfone, CSCS wrote:
iDrDan wrote:
I wanted to let you know that my TFL is feeling quite a bit better after a week of golf ball smashes (3x/day), no squatting, and working daily on hip mobility. I think that poor hip & ankle mobility combined with long femurs is the etiology (I kind of look like RyanCXG trying to overhead-squat). Anyway, I wanted to thank you again for your help Mike!


good to hear now try this
roll plantar flexors, gastroc/soleus, peroneus longus, itb, vastus lateralis
do your golf ball tfl hip/knee flexion into hip/knee extension and internal rotation
then try some lateral leg swings




I'm a little confused on how to do the golf ball smash against the wall with internal rotation. Also, if I golf ball smash TFL with hip/knee flexion, it is awkward and difficult for me to get into the correct position putting enough pressure on my TFL and keeping the golf ball pinned between my leg and the wall. Any suggestions to help out? I did it with knee flexion while rolling on the PVC pipe and that worked pretty good and was insanely painful on the ITB and TFL.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

Michael Ranfone, CSCS wrote:
iDrDan wrote:
Michael Ranfone, CSCS wrote:
iDrDan wrote:
I wanted to let you know that my TFL is feeling quite a bit better after a week of golf ball smashes (3x/day), no squatting, and working daily on hip mobility. I think that poor hip & ankle mobility combined with long femurs is the etiology (I kind of look like RyanCXG trying to overhead-squat). Anyway, I wanted to thank you again for your help Mike!


good to hear now try this
roll plantar flexors, gastroc/soleus, peroneus longus, itb, vastus lateralis
do your golf ball tfl hip/knee flexion into hip/knee extension and internal rotation
then try some lateral leg swings




I'm a little confused on how to do the golf ball smash against the wall with internal rotation. Also, if I golf ball smash TFL with hip/knee flexion, it is awkward and difficult for me to get into the correct position putting enough pressure on my TFL and keeping the golf ball pinned between my leg and the wall. Any suggestions to help out? I did it with knee flexion while rolling on the PVC pipe and that worked pretty good and was insanely painful on the ITB and TFL.



Thanks a bunch! The video is so helpful. This morning I used a tennis ball to do the TFL/ITB smash during knee flexion. For that one, I basically do a quad stretch (grabbing my ankle and putting my heel near by butt while contracting glutes and hams) and smash the outer/upper leg...that was the most painful thing I've done by far, so I know I was hitting my problem area well!

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

@ idr
good to hear that you are making progress

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frauls5015
Level 5

Join date: Jun 2011
Posts: 208

Hey Michael, update on the hamstring issue:

Ive been slowly digging through stuff on TNation forums and online, making a little progress but I'd like to research it more.

Another random observation I noticed is that my hamstrings tighten up much more when RAPIDLY throwing my hips back. I.e. If I slowly descend into hip flexion they are not as tight as say, doing a vertical jump or hang clean with the rapid dip phase. I am thinking of starting my explosive pulls from blocks, as this seems to be a safer course of action while I figure out whats going on.

Hopefully its just glute activation, so I am going to do lots of glute activation stuff to "wake them up."

Anyways just giving you a heads up, thanks.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

frauls5015 wrote:
Hey Michael, update on the hamstring issue:

Ive been slowly digging through stuff on TNation forums and online, making a little progress but I'd like to research it more.

Another random observation I noticed is that my hamstrings tighten up much more when RAPIDLY throwing my hips back. I.e. If I slowly descend into hip flexion they are not as tight as say, doing a vertical jump or hang clean with the rapid dip phase. I am thinking of starting my explosive pulls from blocks, as this seems to be a safer course of action while I figure out whats going on.

Hopefully its just glute activation, so I am going to do lots of glute activation stuff to "wake them up."

Anyways just giving you a heads up, thanks.

i think thats a good option for you i would also look at some of CTs specialization workout in particular weak dead lift at top = lots of hip ext focused work there and also the recent article by Todd Bumgardner covers some similar concepts
and as always find a good manual therapist in your area- you would be surprised at how that can accelerate progress
-mr

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

Mike, I just wanted to update you...
I'm still having some ITB/TFL soreness and tightness, but it's very mild now and nowhere near the pain I used to have before I started your rehab. I must confess I'm only getting it in 2x per day instead of 3. Tire sled work is going well multiple times per week.

Today I did a squat pattern, using TBDL as foundation, and then did a complex similar to what we discussed: Banded leg press, chain front squat, then DB squats or BSS. This felt good and I was able to hammer my quads without pain (only minor "tightness"). The workout is in my log if you're interested.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

iDrDan wrote:
Mike, I just wanted to update you...
I'm still having some ITB/TFL soreness and tightness, but it's very mild now and nowhere near the pain I used to have before I started your rehab. I must confess I'm only getting it in 2x per day instead of 3. Tire sled work is going well multiple times per week.

Today I did a squat pattern, using TBDL as foundation, and then did a complex similar to what we discussed: Banded leg press, chain front squat, then DB squats or BSS. This felt good and I was able to hammer my quads without pain (only minor "tightness"). The workout is in my log if you're interested.


that sounds like a brutal series- hurt so good?
have you had any experience with a good MT? they should be able to knock that out within 3 visits
also have you tried overdosing on curcumin?

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

Michael Ranfone, CSCS wrote:
iDrDan wrote:
Mike, I just wanted to update you...
I'm still having some ITB/TFL soreness and tightness, but it's very mild now and nowhere near the pain I used to have before I started your rehab. I must confess I'm only getting it in 2x per day instead of 3. Tire sled work is going well multiple times per week.

Today I did a squat pattern, using TBDL as foundation, and then did a complex similar to what we discussed: Banded leg press, chain front squat, then DB squats or BSS. This felt good and I was able to hammer my quads without pain (only minor "tightness"). The workout is in my log if you're interested.


that sounds like a brutal series- hurt so good?
have you had any experience with a good MT? they should be able to knock that out within 3 visits
also have you tried overdosing on curcumin?



yep, hurt sooo good. I really missed that quad pump pain
I've never been to a massage therapist, but now that you mention it I will see if there
I haven't used curcumin before. By overdosing, how much do you recommend and for how many days?

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

iDrDan wrote:
Michael Ranfone, CSCS wrote:
iDrDan wrote:
Mike, I just wanted to update you...
I'm still having some ITB/TFL soreness and tightness, but it's very mild now and nowhere near the pain I used to have before I started your rehab. I must confess I'm only getting it in 2x per day instead of 3. Tire sled work is going well multiple times per week.

Today I did a squat pattern, using TBDL as foundation, and then did a complex similar to what we discussed: Banded leg press, chain front squat, then DB squats or BSS. This felt good and I was able to hammer my quads without pain (only minor "tightness"). The workout is in my log if you're interested.


that sounds like a brutal series- hurt so good?
have you had any experience with a good MT? they should be able to knock that out within 3 visits
also have you tried overdosing on curcumin?



yep, hurt sooo good. I really missed that quad pump pain
I've never been to a massage therapist, but now that you mention it I will see if there
I haven't used curcumin before. By overdosing, how much do you recommend and for how many days?


haha
definitely look into it- im biased to ART guys but whoever has a good reputation around you
not the expert on that but i have taken up to 4 pills x3 when im banged up- ask CS or CT

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

first day on new conda/mag formulas = complete awesomeness
didnt try and test their efficacy by overdoing anything i merely went through a noraml day of work
HFS
ohp from pins 5x3 95
block snatch 5x3 95
AR= ring hold 1 mb chest or 1 vert
squat pattern circuit
single leg hold x10sec/s
hang snatch x4 145
back squat x3 315
6 rounds
oh pattern circuit
handstand hold x10 sec
seated pin ohp x4 205
push press x3 185
6 rounds

finished the whole workout in just over an hour and that includes set up/ break down
really focusing on speed of movement for these circuits so weight isnt near a max load
had no fatigue whatsoever felt stronger/more explosive on each subsequent had to slow myself down btwen exercises
could have easily done more of everything
at the end of the day did another HFS session with a hit of mag
also an added bonus i didnt go through the main workout feeling like i had to piss like 10 men- felt like the conda was delivered faster and had better retention

will see how recovery is tomorrow

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

speaking of recovery... its as if i havent trained and my last two workouts were super fast, intense and productive...
i really have no residuals and with a good nights rest last night i feel like im coming off of an extended break
unfortunately i wont be able to train today but ill hopefully be good to go tomorrow for at least a NC or HFS and then back into in full go on Monday

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Justin Negrete
Level 100

Join date: Jan 2008
Posts: 961

Hey MR

Im currently working on the Rings and Power tour website. I noticed the tour will be heading out to your place in September.

http://www.ringsandpower.com

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

Justin Negrete wrote:
Hey MR

Im currently working on the Rings and Power tour website. I noticed the tour will be heading out to your place in September.

http://www.ringsandpower.com


its true im going to have a few guest speakers like Chad, Stu Mcgill, Weingroff for lectures and workshops
hopefully some T-Nation members will be there

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Justin Negrete
Level 100

Join date: Jan 2008
Posts: 961

Hmm, perhaps i can try and make that, never been to CT before. Ill keep you up to date.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

Justin Negrete wrote:
Hmm, perhaps i can try and make that, never been to CT before. Ill keep you up to date.


would love to have you there

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lukepropst
Level 100

Join date: Feb 2007
Posts: 424

Heya Mike, How's the training going? My hand is out of the cast and I'm gunning for you again. My 100lb bench press and I are coming hahaha

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

lukepropst wrote:
Heya Mike, How's the training going? My hand is out of the cast and I'm gunning for you again. My 100lb bench press and I are coming hahaha


training is good feeling goddamn electric! the new supps are definitely helping
great to hear that your 100% again and i have no doubt you will surpass me- i only bench 135 for 3

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lukepropst
Level 100

Join date: Feb 2007
Posts: 424

haha, yeah but at the speed of light!

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

lukepropst wrote:
haha, yeah but at the speed of light!


jeez i hope so...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Hey Michael, do you ever do workshops/seminars in NYC...?

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Posts: 596

fitnessben7500 wrote:
Hey Michael, do you ever do workshops/seminars in NYC...?


I havent but I am open to it- if you want to set up a time to discuss let me know

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Would be great! I could also hop on the Metro and be up in CT in a couple hours ... I might look into doing that in the coming weeks, just to keep training on track, as well as to keep learning. Plus it helps to train with and have coaches familiar with T-Nation, Shuggart and CT's training protocols, Indigo and how those factors play into training as well ...

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