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Haven't really done anything remotely heavy since december, after doing my working sets of front squats at 125kg I casually worked up to an easy single at 170kg so looks like my body isn't totally useless, just very fickle.
On March 16 2019 04:23 mordek wrote:Show nested quote +On March 16 2019 04:05 IgnE wrote:
What was frustrating about it? Looks good to me I had a lot more trouble unracking and walking out than I expected. I'd been feeling pretty tight and braced the whole cycle but I know max weights is where things break down so that's ok. Felt like I lost all my cues which again is expected but I was hoping to be more locked in if that makes sense. Is that an acceptable amount of valgus on set 1?
I wouldn't read into it too much. Sometimes light weights feel heavy as fuck to walk out and vice versa. You can always add some accessory work like weighted lunges, farmers carries (and variations), etc. if you want to evaluate/work on your stability.
Knee valgus isn't great and i think your wider stance (well to me, weightlifters generally have more narrow stance) makes it look worse. Like igne said though it's not really something I'd judge off 1 rep at max weight, but if it's something that you can't correct at working weights or if it's something that is causing you pain then it might need some work.
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Thanks decaf. I learned the lateral rotators in the hip reverse after 90 degrees and actually internally rotate so I think my knees out cue backfires there. Going to work on not pushing knees out and see if that actually keeps my knees out. I don't have any pain but was just a little alarmed with how it looked.
I'll try to get some footage of a working set soon, I'm in my speed/switching cycle now so I'm just re-learning cleans again 
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Yeah, you do have a fairly wide stance for your hip structure it looks like, but the knees don't seem like a huge issue to me.
Form checks in general are best done as something like a double or (preferably) a triple within the 87-93% range. Heavy enough that you start to get breakdown but light enough that you shouldn't be in panic mode. 1RM is a coin flip whether it's going to go properly.
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He’s just doing a powerlifting squat. I did them for years like that, and it’s one way to move a lot of weight. They are very useful for building strength and power in young athletes and lifters.
Personally I haven’t squatted like that for a few years now, and don’t even squat heavy anymore out of injury and longevity concerns. But I’m not one of those people who tells young people to lift (and eat) like I do now, without understanding that I built all the muscle I’m carrying around now by lifting as heavy as I could possibly manage and eating a shitload of food for 6 or 7 years
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dont get me wrong, I don't mean that fairly wide - bad, I just mean that's he's on the wider end of the spectrum. Nothing wrong with his stance, just different from the one that I use.
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Squatted 196kg yesterday, heaviest in a year and probably good for more. Woohoo rehab work is paying off and body starting to feel better.
Deep breathing is tight. I focus on it a lot when I'm doing core work, yoga, lifting, etc.
On March 19 2019 05:31 mordek wrote:Thanks decaf. I learned the lateral rotators in the hip reverse after 90 degrees and actually internally rotate so I think my knees out cue backfires there. Going to work on not pushing knees out and see if that actually keeps my knees out. I don't have any pain but was just a little alarmed with how it looked. I'll try to get some footage of a working set soon, I'm in my speed/switching cycle now so I'm just re-learning cleans again
Yeah muscles are crazy and everything does different jobs depending on movement. Internal rotation is super important in bottom of squat.
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I've been trying to do heavier bench press (I use dumbbells) than I ever have and it was ok the first time, but yesterday when I tried it, my left anterior deltoid is feeling really weak and giving out. Should I do more auxiliary work? Not lift as heavy? It doesn't feel injured, but it didn't feel great the rest of the workout.
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So you tried to do a heavier than usual (flat) db press and you feel like your anterior delt gave out? How do you get into positon? Are your elbows at 90 degrees from torso or tucked in? Is your back flat or arched?
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Well, I hold the dumbbells up over my chest and lean back onto the bench. Tucked in, chicken wing style. Moderate arch?
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Could be a weak upper back leading to overcompensation from your anterior deltoids. Without video or comparative diagnosis it's hard to tell whether your shoulder is overcompensating or whether your shoulder is too weak in itself.
The other possibility is that you just strained it a bit getting into position and it's not a big deal.
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Both possible. What exercises would I do to strengthen upperback? I definitely think that's a weakness of mine.
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Do band pullaparts every day. Start incorporating an upper back intentionality into every back workout. Keep the lower traps activated and the shoulderblades retracted in every pull
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Should I do a few before I bench to activate those muscles?
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Just came across the first pair of hookgrip knee sleeves that I bought like four or five years ago while I was packing up to move. They fit my elbows well enough to actually use them again so I guess that's neat.
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Ha, there ya go. Moving in your area or you leaving for a job somewhere else?
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Damn, when you guys go on vacation, do you look for gyms beforehand and stuff? Going on a trip for a couple of weeks, and I keep getting worried about losing the gainss and all that 
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On April 02 2019 09:05 Aerisky wrote:Damn, when you guys go on vacation, do you look for gyms beforehand and stuff? Going on a trip for a couple of weeks, and I keep getting worried about losing the gainss and all that
yes
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On April 02 2019 09:05 Aerisky wrote:Damn, when you guys go on vacation, do you look for gyms beforehand and stuff? Going on a trip for a couple of weeks, and I keep getting worried about losing the gainss and all that
Oh geez, don't be that guy who goes to an all inclusive to the Carribean, but still has to lift weights, just get a little fat, all will be fine
Actually, I think a reasonable balance is do some bodyweight stuff while you're on vacation. Push ups, hand Stand push ups, pull up bar, tons of options for core exercises with a bar or the floor, some vertical jumps and 50m sprints.
Two weeks you'll hardly notice a difference lol, I did that when I went for two weeks to Mexico (and I was super inconsistent since my friends made fun of me), and I was kind of at the end of newbie gains, 205/275/335 bench, squat, DL at 170lb 12%~, and I didn't lose more than 10lb in any lift. I guess depends just how far you're along in your training.
Do some mobility work, cardio with a run on the beach, a vacation is as good as any time to let your body reset a little bit, sometimes it helps. I made some quick gains after I came back, but that's probably more because I got fat on vacation.
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EPT
