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thought of the day
1) ive being doing squats with my heels raised on 20kg plates. additionally, i started pretty light, with a NARROW stance, and tried to put focus on only lifting from my heels rather than the usual centred/forward shift of bodyweight
consequently, i've been hitting totally different parts of my legs than ever before. like, before i clearly wasn't hitting the back or inner part of my legs at all. i had absolutely no strength if i tried to use a narrow stance, like literally nothing there at all. now, my legs feel stronger than i can possibly imagine. (i'm around 60kg ~10 reps).
(i also vary my stance to make it wider/narrower, and my last set i remove the heel weights and do a very wide/low mobility stance that finishes off hitting different part of my legs.)
tldr, i tried narrowing/widening my squat stance and found that there was a ton of different spots that i never even touched before. now i'm able to incorporate that new strength to let me utilise my legs in deadlift which i never done before because i never had ANY strength/muscle there so i would just lift with my torso instead
2) not sure if i've ever activated my calfs. will try to remember to think about it next time. do people activate their calfs somehow in squats? i mean, i won't lose sleep over it, just i never noticed it
3) smashed out like 5 easy full rom pullups straight up walking into the gym today
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you probably were effectively low bar squatting. raised heel squatting with narrow stance forced an upright "high bar" squat which definitely hits the quads in a different way
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whatever im doing really resonates with me currently , i even looked forward to it today, feels good just thinking about it nnnhhhnnn thats weird
i mean, it's the fact that the muscle there is finally started to make an appearance , so im feeling power there for the very first time
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Anybody else find that they take insanely long to recover from heavy deadlift sessions? I feel like I can only do them once every 2 to 3 weeks.
Also how much can you guys overhead press compared to your bench? Any advice on training the OHP in terms of frequency/volume/assistance lifts
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AM: 1rxt: 50-40-30-20-10 102kg DL/Bar Facing Burpees/toes to bar (43:00, every bit as terrible as it looks)
Ater: 15 min to hit a heavy triple snatch: 40 50 60 70 80kgx3 (surprised myself, haven't done lots of oly lately)
PM: 4rxt: 45 cal airdyne, 15 trusters 43kg, 15m headstand walk, rest 4:00.
Just wanted to share today's work.
For OHP, I recommend standard 3-5 sets o 3-5 reps, followed by a lighter 2-3 sets of 10-15 reps, 1-2 times a week. I would do other presses (1/2 arm db presses, kettlebell clean and press, etc) on another day after benching aswell.
DL shouldn't take that long to recover, are you foam roaling? stretching? Maybe add some conditioning.
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No real need to train deadlift more than once every 2 or 3 weeks honestly.
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United States20060 Posts
Went 126, 131x, 134 kg/295 lb on the snatch and 161x, 161/355 lb, and 171x on the clean and jerk for a 295 total (bodyweight 102kg). Best I've done in a long while and qualified for the American Open.
https://www.instagram.com/p/BQZc0AQjwFo
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On February 12 2017 08:59 Ehzera wrote:
Anybody else find that they take insanely long to recover from heavy deadlift sessions? I feel like I can only do them once every 2 to 3 weeks.
Also how much can you guys overhead press compared to your bench? Any advice on training the OHP in terms of frequency/volume/assistance lifts
sounds wierd, should only take a couple of days?
ohp to bench is about 65% for me i think, dont train either of them though but i think thats around normal ratio (i need stronger shoulders tho  )
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On February 12 2017 13:34 decafchicken wrote:Went 126, 131x, 134 kg/295 lb on the snatch and 161x, 161/355 lb, and 171x on the clean and jerk for a 295 total (bodyweight 102kg). Best I've done in a long while and qualified for the American Open. https://www.instagram.com/p/BQZc0AQjwFo
Nice man, fun to see that snatch.
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On February 12 2017 13:34 decafchicken wrote:Went 126, 131x, 134 kg/295 lb on the snatch and 161x, 161/355 lb, and 171x on the clean and jerk for a 295 total (bodyweight 102kg). Best I've done in a long while and qualified for the American Open. https://www.instagram.com/p/BQZc0AQjwFo
Congrats!
Is it weird that every(one) yells right when you're starting to push out? I guess it's supposed to help.
Currently living in the middle of nowhere with no money so I have no consistent athletics schedule. Can't wait to move and start doing things again.
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I am gonna try and participate a little bit more again. It literally has been years by now.
To catch you guys up:
In July I had most of my excess skin removed (from being morbidly obese). It is called a "body lift", very expensive and around 2 months recovery time. Now I have a (pretty awesome) scar all around my hip.
Sometime this year I will have to do a 2nd OP but I have not yet decided when. That scar is not gonna be so awesome and will cover most of my chest.
I left the OP in July with around 97-98kg and 6 months later in January I was at 111kg. It seems you just cannot erase ~23 years of struggling with your weight, I have learned to accept now that these weight fluctuations will happen.
Right now I am at 108kg.
I had my first Powerlifting meet in December. I only had around 3 1/2 months of prep time. Before July my focus was on running, in July was the OP and afterwards I was not allowed to lift weights for 10 weeks. I had to start from zero (50kg squats, 40kg bench, empty bar OHP).
I did 182,5kg Squat, 117,5kg Bench and 207,5kg Deadlift: 507,5kg total at a bodyweight of 107,9kg. I was very satisfied with my results. But I know I can do much more.
Goals:
The state championship is on May 6th. My goal is 560kg total (200kg Squat, 130kg Bench, 230kg Deadlift) in the -105kg class.
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United States20060 Posts
Nice! Welcome back Malinor, was wondering where you went.
I survived day one of "qualify decafchicken for nationals in the next 6 weeks or die trying" two days after meet.
4x2 Snatch @ 85-90% (110 113 115 118)
3x2 CJ @ 85-90% (135 138 140)
5x6 Good Morning @ 80kg
5x4 Squats @ 170 173 175 178 180
Single Arm KB Deadlifts 4x10 each arm 20 20 28 28 super set with 4x12 behind the neck barbell sit ups @ 10kg
On February 14 2017 17:36 Blisse wrote:Show nested quote +On February 12 2017 13:34 decafchicken wrote:Went 126, 131x, 134 kg/295 lb on the snatch and 161x, 161/355 lb, and 171x on the clean and jerk for a 295 total (bodyweight 102kg). Best I've done in a long while and qualified for the American Open. https://www.instagram.com/p/BQZc0AQjwFo Congrats! Is it weird that every yells right when you're starting to push out? I guess it's supposed to help.
Lol yeah. Doesn't really matter, a bomb could go off and I wouldn't notice it. Pretty much dead to the world outside the platform.
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Trivial question but right now I do one arm dumbell press the same day I do OHP and one arm DB incline bench press the same day I do my regular BP would you switch ?
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Grats on qualifying decaf and nice to have you back malinor, respectable lifts!
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i done the drunk thing where you lift really well after getting drunk only it's coz my hangovers last 5 days so i have a 5 day rest period
also malinor gj bro keepin on keepin on
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United States20060 Posts
Day 2
5x10 Single Leg Deadlifts each leg
35 Side Plank Ups each side
Day 3
Block Snatch Triples 100x 100 105 110x 110
Block Clean + 3 front squats + Jerk 120 125 130 135
Front Squat w/ 5 sec pause + 2 front squat 150 155 155 155 160
150m Lunges w/ 16kg kettlebells
60 hanging leg raises
Day 4
Kang Squats 5x 90 100 105 110 115
Deadbugs 100
Already starting to feel better from the extra rehab/core work
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btw "Vitamin D cures colds" is the 3rd most trending thing on my Facebook all day
rip everyone who casually brushed aside my avidness
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Nice job Malinor, what a transformation, I still remember when you were excited about your first pull-up.
My training has been going fairly well still (it's only been like a week since my last update though lol).
I went skiing for 2 days, so I fit my workout right before leaving and right when I came back, I wasn't sure how that kind of activity would affect my lifts, but turns out I was fine, and did the same weights as the week before. I'm just about to start my workout today.
Squats, Pull-ups, OHDP, and skullcrushers are on the menu. My adjustable dumbbells are 5-70lbs, and I could get the 70-90lb expansion kit for $130~, but because I bought a smaller stand, I'd also have to pay some $120 for a stand if I do that. Well, I'm running out of weight to use for some exercises, so I guess I'll be switching to barbell for most of them while I contemplate whether to buy them.
Also, I keep looking at Eleiko steel plates, they're so nice, and I want them, but god damn they are expensive.
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just buy some bands, barbells destroy your joints
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EPT
