Man I'm looking forward to Havili making a break this weekend and watching Aaron Smith chase 'After David'
Best posts made by Magpie_in_aus
RE: AB RWC squad
If this doesn’t make me get a FB account, nothing will. But nope, never going to happen. I’ll stick with The Fern.
No need to have two different sites with fake news and misinformed opinions.
RE: All Blacks v France Test 3
Just reporting back as have now come out of hungover state.
Rugby was great. Didn't view the whole game and can over only a few MVP votes.
First off....the stag on the stag doo. He didn't know anything about the trip, got picked up thursday from auck flown to chch had a night out. Friday we had a pub crawl road trip to Dunedin (he thought it was to Q-town as he thought he got inside word from someone). When we got to Dunedin he was that gone he thought we were in Qtown.
MVP's of the Friday: 3 Points: Random Maori guy at the pub in Ashburton doing 'magic tricks' for everyone including smoking a dobbie with his nostril.
2 points: Akira Ioane: Loved shouting pretty much the whole bar (was out with Laumape....both proving great team culture before a game).
1: The girl we got kicked out for being too thirsty and walking up to everyone in our group and trying to get them to go home with her (literally her first words).
Saturday: 10am beers followed by Hens party dancing lesson at stilitos for the stag and lappy after. Back to studentville for some backyard and drinking on the street then Octy and then rugby.
Stag did well with his '4 more years banner' Wallabies jersey and face painted jumping up anytime anyone scored.
MVP points: 3: The only hot stripper I think Dunedin has ever had
2: Goodhue and the other guys on debut still wearing their All Blacks Caps out in town (mention to him for looking like it was getting him a couple of birds)
1: Akira, again at the bar on Saturday buying big rounds. Recognised me off my face and chucked a drink my way.
RE: Ricky Gervais At Globes
I don't think your average fern reader is likely to be influenced too much by celeb wankery..
I didn't know there was such a thing as an average ferner... Just a bunch of above average athletes struck down by alcohol, girls and gambling and some mysterious injury just before they cracked it into the professional rugby ranks.
Latest posts made by Magpie_in_aus
RE: Coronavirus - Overall
What a week....
Last weekend flew to nz to go to a wedding. My girlfriend was meant to but her trip short miss the wedding and fly back to Aussie then LA to have a live interview for a WTA physio role (her dream job travelling to 12-15 events including majors each year if successful) at Indian Wells.
On Monday the tournament was cancelled. We also couldn't do the Tongariro crossing on Tuesday due to weather.
Wednesday the medical staff interviewing her said to still come to usa.
Thursday evening : actually scratch that the interviewer will be in nz next week and will fly her over or come visit her in Aussie.
Saturday: at the wedding told nz has self isolation. Gets email from interviewer.... Looks like that's not going to work as if she leaves nz will need situation in return or if my gf goes she will need isolation
Sunday: driving from hawkes to auckland...no updates on the news. Last stretch before the airport (like 5km away) announced 12pm self isolation. Thought for sure we would have a delayed flight. Got in at 8.30pm.
I do some work out of a medical centre (not a Dr). So will have face masks/gloves, hand sanitizer and patients who come in with any symptoms have to return to their car and the doctor screens them.
- glad I sober drove at the wedding so no confusion if I had symptoms.
RE: NBA season 2019/20
Yeah I don't hate russ I actually like him. Was more a tongue in cheque comment probably more in amazement that a team that lost their two all stars is doing better then when they had them.
I use to be an unjustified lbj hater mainly from the announcement and also because my best mate was Miami fan before he went there so I had to keep character and bag lbj and call my mate bandwagon fan.
What do you think will happen when? Adams contract ends. It's set when lots of big names are free agents.he could be a good support piece at a contender....i guess what he was previously.
@JK based is Aussie do you service over here?
Also if I get a discount code should I start finishing every post on the fern with #spon #sponsered #sponseredathlete link in bio.
Got the dexa back today need some tweaking on something lost pretty much 50% fat 50% muscle. My leg balance is slightly evening up. Wanting to get closer to 70% fat to 30% muscle as my overall bodyfat% drop was only 1.3% due to the relative muscle loss.
Also think some thing were a bit off because we had a lot on so didn't eat dinner till 10ish last night then dexa at 6am. Was 1.2kg heavier at 6am today vs yesterday.
Oh well I'm less fat that's a plus.
Update: start of week 8 (week 7 of diet). Started at 117.4 weighed in at 111.8 so far. Get a a Dexa scan on Saturday to get an idea on what the fat vs lean muscle mass that has been lost. Will also recalculate my calorie per day. Hopefully be close to 110kg by the time I go back to NZ next Saturday. Then down into the 109's when back from NZ (got the misses with my in NZ so no food blowouts on the cards).
Training has been pretty good probably missed 1 session per 2 weeks just for being to sore or not being able to fit in a 5th session on a sunday (usually squats) before basketball sunday afternoon then Monday is always squats again so prefer not to back it up.
Food has been going pretty well had a blow out on Friday for no real reason but back on track.
Training has been going ok. After week 6 it was retesting which was AMRAP for 90% of my predicted 1rm. Bench was shit house so kept as is. Squat I didnt test as I am happy to keep getting my body strong. Deadlift got 6x200kg which gave me a predicted back to my old 1RM of 235kg I had been working off a 220kg for this program. The week prior I did a 200kg in a warm up to send to a mate (to take the piss he missed the 200club). It flew up think if I did an AMRAP then I would have been at 7-8reps.
There wasn't a big deload period like I had in powerlifting so body was still a bit sore/fatigued. There is a retest of 1RM at the end of week 12. Will update after I get my Dexa scan on saturday as thats the proof in the pudding. Providing I have lost 6kg total I am hoping 70% is fat 30% is muscle (ideally more fat but unlikely).
RE: Ankle Advice
Here is an ideal way to transition down in your shoes. Big leaps from one extreme to the other isn't great
Here is a rant i previously wrote on another tread
Tips for running:
You have heaps of time before your run so I would try and completely change your running technique. I have worked with 100's of runners and this always leads to decreased overuse injuries, more running efficiency and even increased enjoyment with running.
Biggest change is work on changing your cadence (steps per minute) most recreational runners have 140-160 steps per minute. This leads to heel striking, increased stress through your joints, increased force through anterior aspect of the leg (aka shins), increased demand on your glute med to control more movement (from heel strike to toe coming off) usually as that fail/fatigue you will get a valgus strain on your knee.(knee going in and 'arches collapsing') causing knee injuries. The majority of people don't need anti pronating shoes they need to improve their running technique.
Step 1: Get a metronome on your phone. Your aim should be build towards running at 180 steps per minute at the same pace. This means more smaller steps ideally landing on your mid foot rather than your heel. Use the metronome while you run. This will feel weird and also make your calves burn....thats normal until they get use to it.
Step 2: Keep running how you normally do to keep your K's under the belt....I want you to transition to this new way of running over 3-6 months until its your new technique.
Start over the next four weeks doing either as a warm up or a session during your week doing 1km in this technique. I recommend week 1) 10x100m at your normal pace week 2) 5x200 3)3x400 4) 2x500 next week start running your first 1km (or what you can tolerate) in your new style and slowly increase 500m-k each week. I usually find when you can hit 5km you are onto a winner. No need to rush it.
Work on glute stability and control:
Do as many as possible of these a day: Single knee bends: Line your foot up on a line so its dead straight (will feel weird). Keep upper body upright and bend your knee. Dont worry about depth worry about keeping your hips square and try and get your knee over the line of your middle toes. Best in barefeet but try and do 1x10 all throughout the day you will improve quickly.
3x8 daily: Single leg glute bridge. Start with your hands/arms on the ground for support as you improve put one hand over your shoulder then both hands. Squeeze from your butt to lift up dont swing up from your leg. Once you can do that hit me up and I will progress.
Start foam rolling:
This sucks to start off with. Only start this program if you can do it for 21 days straight. If you can you will see progress if not you will just keep being sore.
1 roll = up and down
3 sets each day. Add one roll to just one of the sets each day. Start with 3x3 work up to 3x10.
Day 1: 3x3 rolls on each leg
Day 2: 2x3 and 1x4
Day 3: 1x3 2x4
Day 4: 3x4
If that doesn't make sense let me know.
The rolls at 3,4,5 will hurt way more than 8/9/10. Once you get to 3x10 it should just be mildly uncomfortable and just continue to do 1x10 either before or after your run.
Start progressing to slightly more minimlist shoes. This site is amazing. https://therunningclinic.com/en/minimalist-index/
Find a similar type of shoe and figure out your % when you need a new pair of shoes (probably every 3-6 months depending on K's. Try and progress 10-20% down the minimilist scale (less heel support). These shoes will be lighter and make running easier. If you have improved your running technique heel support is irrelevant. Every 100g is something like a 1% more oxygen efficency so lose weight both inside and out.
Load management. People blow out by increasing stuff too fast. Don't go and catch up on some K's by doing extra long runs or more long runs in a week. Stick to your program progress no more than 10% in either increase in distance or decrease in time. Its hard but worth it to avoid tendon overload.
Read a book called born to run its great. Also read you can't hurt me but take inspiration not training techniques from that crazy fucker. Also Unbreakable RUnner has a great training program in it (book)
Read all the above again and throw in the towel haha no just kidding get amoungst it, future you will thank yourself.
RE: Ankle Advice
I'm a qualified physio so is my gf we have both worked with world class athletes which I assume you are in that class....
I would sign up to this site https://atgonlinecoaching.com/ (I have no affiliation ) do one of their lower limb programs....game changer.
Would also add in some single leg balance work get to 30 seconds before progressing
- single leg standing with eyes open
- eyes closed
- eyes open on a pillow
- eyes closed on a pillow
Bench mark 20-30 single leg calf raises (with one finger on the wall for balance but no weight through that hand)
20 hops on the spot. Make a mark so you are practicing landing on that specific spot. Progress to making a small diamond or square shape. Hop to each corner and back to the middle. Keep balance and maintain landing on specific spots. Progress to triple hop for distance landing on the third hop.
If any don't make sense hit me up but the atg stuff is good get stuck in.not just for ankle but whole body stuff.
Follow a few guys who do it on insta
Keegan real movement (he just trained sbw before Canada using lots of this stuff)