The obturator internus and gemelli muscles laterally rotate the extended thigh, abduct it when it is flexed and also help to hold the head of the femur in the acetabulum.
I’ve found you, you pesky little hip stabilizers, you!!!
Step ups on a high step focusing on pulling myself up with my raised leg really seem to be working these hard. Strangest sensation in my right leg… Seems like these things haven’t been doing their work for the longest time…
I think that this is where my left leg is carrying up my two legged squats. Hopefully working this will stop the corkscrewing I do on my heavy squats / catches.
(He’s an anthropologist, which might partially explain things. He is also gay, which might partially explain things as well.)
He figured out his own curls and did some rows and stuff…
And I got him doing 40kg on trap bar deadlifts. Good lumbar arch so 50kg for 1x5. Close to bodyweight for him. He did some step-ups on the high step, too, and some assisted pistols (closer to Caporeia bodyweight moves). It was kinda cool, actually. I’ve never really tried to show someone else anything… And exercise is a very personal thing for most people. He wasn’t interested in squatz lolz. He is built for it, though.
Should get some coaching tomorrow so will do my squats. I bruised the front of my pelvis a few days back doing snatches… Very reluctant to finish the pull right now, but think it will be fine for tomorrow. I will do 50kg for 1x5 tomorrow. I will
upscale - i’m rolling my traps on my hard plastic softball sized ball. i lie on my back and use one hand to support my lumbar spine then put the ball under my back. roll on it very gently, really. just as much pressure as i need. never managed to figure out gravity with rolling a ball against the wall. can get all around the shoulder blades and the back of the shoulders, too. can do traps as well.
I love switching my training aorund once in a while, it makes me miss my big lifts all the more.
Have fun - enjoy this time.
Awesome on the bodyweight squat.
As for mass gain, it’s a long process Alex; like many months long. It took me a good year to go from looking plump to looking built. Just keep putting in the effort at the gym, especially on the full body moves.
lula - yes! that is exactly what i need. improvising at the moment…
nimain - i haven’t gained any weight since i first logged my weight here. when i first started training i was around 60kg. then i got to 63.5kg. but now i’m back to 61kg. i do think i’ve gained some muscle, though…
STUFFS. I’ve been doing them
I now understand how to set my upper back and keep it set during the second pull. I also understand how to let my elbows rise up and then how I’m supposed to rotate myself around under / punch myself down. Unfortunately, I’m unreliable keeping my back set with the broomstick and I’m not strong enough to keep my back set properly with 30kg. So… lots of drills with triples at light weights for me.
Those hip stabilizers I found I promptly wrecked. They are a little bit strained from all the step-ups I’ve been doing…
Box jumps. Getting much better with some practice. See this:
I wanna do that!!!
Getting much better with pistols, too. Still assisted but can bang out 5 then change legs then bang out another 5 easy peasy. Time to figure a way with less assistance.
Lats. I’ve been blasting them. Was very sad not to feel DOMS but I discovered some massive knots with the plastic ball. Like shooting pains all down my back / arm kinds of knots. Need to spend some time on them (seems a bit connected to my triceps knots, too).
Haven’t done my squats yet… Building up to a serious back squat session this week, though. Would like to get a front squat one in this week as well.
Hi shorty.
So how high is your box jump at the moment? I didnt realise you were doing box jumps. Thats looks like fun. What do you use to jump on? Do you only do those on leg days? How do I learn more about them? I want to do them aswell. Feel free to post a video of you jumping.
In regards to the knots in your back, I would really recommend going to see a deep tissue masseure. They do a really good job in getting to the knots in your upper back, while I find they dont do enough for your legs, and your better off rolling your legs yourself.
Ha, I suck at jumping onto a box. We had to do that yesterday in the circuit class I tried out. It was a step with four risers and I really struggled to jump with both feet. One foot, no problemo…two…mission improbable. Admittedly I’d been squatting beforehand so the muscles involved were a bit fatigued, but still. It was a tad embarrassing.
Oh man, I come in here and it’s just a list of stuffs I want to try.
In one of the glut vids posted there were ulta high step ups. It made me try them the next day. My brain had no idea what was going on. I feel the same way about jumping as Cal does. One leg, no problem, two and it’s an awkward brain fart.
Things to eventually work on, and but they time I get to them you’ll be my expert to consult
YAY! I love your training, Lex. Seriously, you’re doing everything I want to do!!! Damn you! Jk. You rock.
Good job on your “stuffs”! Sounds like you’re reacquainting yourself to an ex-flame with the Oly. Getting to know your lover again
Hilarious re: the capoeira. Every time I see people doing it on the beach, I laugh. I hate to say it, but it looks kinda ghey. HAH! But its probably awesome in its own special way. Like flamenco is to me, or something like that…
Anyways, you’re becoming quite the little super jock. Keep it up!
Bird - my jump is not very high. Maybe a little over knee height. It is a real mind fuck for me to get the courage to attempt to jump at all. My ankles feel… Brittle. And immobile. I have a fear of falling onto them and landing funny and smashing them good and proper and really not ever being able to walk again. I expect if I fell my natural inclination now would be to fall on my arms and let my legs just crumple. I suppose it will happen at some point and then we will see. Making some good progress on my upper body with my plastic ball
i really need… to learn how to fall safely for my ankles.
Cal - Apparently people jump higher onto a box than they can lift their legs for a vertical jump. Box jumping is meant to be easier on the ankles because you shorten the landing but they are meant to be much much harder psychologically. I think it is good for me in both those respects.
Pch - Hmm… I have a weird thing about jumping with one leg, too. Maybe I should give those a go.
minimal - oh noes. i hope you find your balls again soon!
kmc - sorry to hear that your neck is giving you grief. the t nation people seem to be reading your mind with the latest article on pistol progressions my resistance band assisted ones are coming along pretty well. need to consciously use less resistance. maybe just grab it with one arm, or something.
masch - i hear you on your capoeira thoughts. maybe the key is to think of it as dance rather than a martial art? i imagine it is quite hypnotic / addictive with the drums and other instruments. certainly not my thing, though. though some of the (guess i think of them as breakdancing) moves are kinda cool.
minimal - flights booked for October 10. need to get onto accommodation… hopefully things will be a bit easier with the world cup being over…
Finally did my squats (first time properly since my PR).
Worked up to 40kg in sets of 5…
Started fussing over my depth. I can’t tell. Need vids. I know I’m being a wuss but I’m determined to uncontroversially break parellel and go no lower.
Did a couple singles @45kg then @50kg.
Did a set of 5 @40kg pausing with the bar on the safeties and trying to explode up. Work.
Think to be honest that sets of 5@35kg is good honest work if I go low enough to hit the bar on the safeties…
I don’t know.
Snatches
Went surprisingly well after squats. Got 37.5kg which hasn’t wanted to go up lately.
Not really activating my lats / setting my back / pulling it close properly. Blasted lats again…
Need to train chin-ups a bit better…
Dunno. A bit meh. Long (for me) work hours this week. Hopefully will get to really tear things up this Saturday and maybe take Sunday off to recover.
Ive seen that, I think I really just am wanting a good strong pair of hands working them out.
The last time I did this, I was really surprised how strong she was, until I saw her forearms- freaking huge!
ALEXUS Always a good read in here, your doing awesome!!!
Yeah, split snatch is pretty rad. I still don’t understand why you’d switch from just a regular snatch, though - maybe if you have bad knees…eek!
I can’t remember why you can’t split? Is it the ankle dorsal flexion? Or do you mean you’re just out of practice? Either way, you can squat clean! Good thing you’re working on them sqwatz
Those paused squats are badass btw! Have you been practicing your front squats? (i’m sorry, I should go back a few pages and not just ask a bunch of questions. Sorry!!) Those would be good too for the squat clean, no?
Oct 10th will come around before you know it. Can’t wait to hear about this new gym, we’ll both be changing next month, although your change will be bigger than mine.
Split snatches look nice, one of the girls in the comp over the weekend did splits, the guys were ooing & awing (& she was cute so that didn’t hurt) but I don’t know there’s still something about the full snatch that I like watching a bit more. I think its the getting under the bar into the depths of a low squat and then coming out of it with the bar over head. But that’s just me.
