Strong squat + lots of fast pulling (usually) = strong deadlift
Well hellllooo stranger.
So tonight.
Ugh.
FS: to 87.5x1, then 80x1 x 3
Cleaned today: goddamn I'm so rusty, it was pitiful. only 35. Worked a ton on the pull and the pop. discovered I truly *do* have a lazy ass which led to the last bit of torture for the day.
Sn: to 45x3 singles. Had beautiful snatches at warmup weights, then went to shit.
Jerks (from front), blocks: only up to 45 cuz I'm babying my wrist
Box squats. Ugh. my ass is seriously not activating when it should be. So, up to 60 kg x 3-4x2. Begged for mercy. Limped home. My butt seriously hurts already. I have definitely been relying on my superquads and back for a lot, hopefully the box squatting will pull my ass from its coma--I expect huge jumps in everything when that moment arrives.
I hardly ever free squat, for my purposes box squats are just more effective.
Masochist.
Quote:
Originally Posted by GinnyLou
Wow, Tina. Amazing video!
Thanks Ginger!
Quote:
Originally Posted by pjb923
Looking good. Box squat will definitely help you. Have you considered adding a lunge variation? They always seem to target my glutes.
I just do whatever my coaches tell me to do. So far, just box squats and lots of lifts... but I'll mention it to them. Thanks, Paul.
Last night:
Think I need a day off. Today is that day, thankfully.
FS: to 1x80x4, failed 85. Tired.
Sn to 47.5 for a double (!) then failed 48.5 x 3. Well actually didn't fail but fell on knees twice with it overhead, so landing was off. I'm wondering if now my shoes are actually too high and I'm tipping... cuz all this squatting HAS to be loosening up my ankles to some extent.
What particularly sucks if that's the case is I ordered custom Ristos with a 0.1 in higher heel than what I have. I'm gonna try my old adistars on Thursday and see what happens; guesss I can always shave them down if need be. Or rather, have the cobbler shave them down, lol.
Box squats: bar x 2, 3x50, 2x70 and stuck on the box (embarrassing), down to 3x60, 2x3x65.
I don't think you can blame the shoes. Haven't you ever seen that video of the bulgarian weightlifting team training in their flip flops and bare feet cuz they lost their luggage?
I'm wondering if now my shoes are actually too high and I'm tipping... cuz all this squatting HAS to be loosening up my ankles to some extent. .
what shoes do you wear throughout the day? Remember lifting is only for an hour or so, and the rest of the day, you're walking around in an elevated heel.
I walk around with flip flops or frees in the summer, and frees in the winter. I'm always under the impression that unless you need orthos or other special footwear, it's the best to avoid the heel as much as you can and just stay as close to natural as you can. Just my 2 cents.
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After an unexpected sicko day yesterday, lifted today
FS: only to 80kg x 3 singles. Weak!
Sn: to 45kg for 4 singles. There were a couple really good ones in there, totally solid drop/catch/lockout. I'll take it, given the fact that I was dropping 40kg on Saturday.
CJ: first time I've done these for any volume for more than 2 weeks. Only up to 45kg, some very snappy jerks and only slow ass elbows on one of the many
Box squat: 60x5, then got pinned under 70kg after one rep. LOL.
Also did handstands tonight screwing around, which was fun.
Tina, what's the height of the heels on your Oly shoes? Jill just said yours were higher than average.. (please measure in centimers if you can).
Current (holiday) Oly trainer of my female friend says the legal maximum height is 5cm and mine are 3.5 cm so I could still add 1.5cm more, but I'm afraid I'd be tilting forwards too much that way.. so, wanted to know how high yours are and how you feel about the tipping/tilting thing.
Haha Roland, when I WALK on my hands I'll be showing off. That's on the horizon.
Espi, if you have good ankle flexibility and can get in the hole of a squat w/o an issue, I think heel height is really just a matter of preference. My modified dowins are about 3.8 cm. I think they might throw me forward just a smidge although I've been told I'm smoking crack on that one, haha.
Hah... the problem is in the achilles tendon, that's suuuuuuper tight. By contrast hamtrings are super looooose & hips are so-so (could be a lot better). After proper warmups I have no problems going down in a squat and after lots & lots of sets can even go very low on the 3.5 cm heels ... but am still leaning forwards too much. Which totally disappears with raised heels = perfect upright.
This other trainer said I would do better on a higher heel... so appears that yours aren't all that much higher after all.
I've only seen one other person in a meet who really had high heels, interestingly he's also in his late 40s and... happens to train in that very same club.
Tonight: FS to 85
Sn to 47.5, failed 50 like 4 times. Still better than earlier this week
CJ: up to 47.5 then ow rt knee pain. Icing now. Not sure what's up.
Tonight: FS to 85
Sn to 47.5, failed 50 like 4 times. Still better than earlier this week
CJ: up to 47.5 then ow rt knee pain. Icing now. Not sure what's up.
I have ART appointments today with someone I've never seen before and tomorrow with the guy I see at my gym.... and the new sports med doc here is talking about protein rich plasma injections to speed healing (she thinks I've dinged the patellar tendon at the inferior pole of my patella). As long as I can train around it, I'm fine with it.
So, saw a really good PT today. I don't have a knee injury. I have ankle mobility issues, right more than left, that impact everything upstream. So, before she ARTed and grastoned my leg, my rt foot rolled in more and rt knee was malaligned in comparison to left side. Also, my quads are hella tight, and my IT band fascia is on lockdown where it abuts the quad.
The sore spot on my knee is the patellar tendon, but couldn't reproduce my knee pain with all sorts of provocative testing, so yay.
More ART tomorrow with my guy at the gym and then even more next week. I gained about 5 degrees more foot dorsiflexion after she worked the areas, so that is extremely promising.
I've been cleared to lift by the PTs there, too... I think the heavy squats will be out of the mix for a few days though.
If I were training you I'd suggest integrating some unilateral work and plenty of corrective work, which aren't necessarily different, to hit those imbalances and get you back up to speed.
One way to think of it is your quads and IT/TFL are on lockdown to prevent the problem from screwing up your pelvis/lumbar.
I know it's tough, especially if it means you can't practice your sport as much as you'd like, but better take a couple steps back before moving ahead. I've made that mistake too many times until having it explained.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
So, saw a really good PT today. I don't have a knee injury. I have ankle mobility issues, right more than left, that impact everything upstream. So, before she ARTed and grastoned my leg, my rt foot rolled in more and rt knee was malaligned in comparison to left side. Also, my quads are hella tight, and my IT band fascia is on lockdown where it abuts the quad.
[snip]
More ART tomorrow with my guy at the gym and then even more next week. I gained about 5 degrees more foot dorsiflexion after she worked the areas, so that is extremely promising.
.
Not sure if you are feeling that tightness in the front of your ankle when you dorsiflex, but you might be interested in this from Bill Hartman.
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