Today’s mobility fix:
Snatch grip deads are stupidly brutal and incredibly humbling. I always seem to get a lot of quad activation when doing em. My oly coach had me do double paused stiff legged snatch grip deads once, 225lbs on the bar had me weeping with them!
@phlegms: so brutal, but I love how they hit my entire back.
Today I toyed around with some load order sequencing stuff from mobilitywod in order to get a better deadlift set up. And as a result getting more solid and tight before pulling. Seemed to work. Didn’t bother to warm up or anything, I just pulled 315 for a bunch of singles and felt much better.
[quote]AquaCruzer wrote:
@phlegms: so brutal, but I love how they hit my entire back.
Today I toyed around with some load order sequencing stuff from mobilitywod in order to get a better deadlift set up. And as a result getting more solid and tight before pulling. Seemed to work. Didn’t bother to warm up or anything, I just pulled 315 for a bunch of singles and felt much better.[/quote]
Yea I toyed around with his way of setting up and loved it, but more importantly, it got me thinking about tightness and positioning. I did it like he suggested for a few months then the other day I was playing with a different set-up and pulled a 10lb PR. It’s in my most recent vid if you wanna check it out in my log. Anyway, whatever gets your torso the tightest WINS so I just took deep air at the top, and went straight down to the bar. I couldn’t seem to get the same effect the other way. It’s weird how I’ve lifting for 3 years now and I’m still learning new “technique” stuff.
[quote]chazdaman wrote:
[quote]AquaCruzer wrote:
@phlegms: so brutal, but I love how they hit my entire back.
Today I toyed around with some load order sequencing stuff from mobilitywod in order to get a better deadlift set up. And as a result getting more solid and tight before pulling. Seemed to work. Didn’t bother to warm up or anything, I just pulled 315 for a bunch of singles and felt much better.[/quote]
Yea I toyed around with his way of setting up and loved it, but more importantly, it got me thinking about tightness and positioning. I did it like he suggested for a few months then the other day I was playing with a different set-up and pulled a 10lb PR. It’s in my most recent vid if you wanna check it out in my log. Anyway, whatever gets your torso the tightest WINS so I just took deep air at the top, and went straight down to the bar. I couldn’t seem to get the same effect the other way. It’s weird how I’ve lifting for 3 years now and I’m still learning new “technique” stuff.[/quote]
Tightness is definitely the name of the game. I think it’s awesome that despite years of lifting one can still stand to learn new things.
So I just did my TRAC report for the day and everything was normal except that I had high total stress. This is odd since I’ve just had a weekend of no lifting, it’s even more odd b/c this same thing happened last week. Hopefully today’s workout won’t be as lackluster as last week’s.
Perhaps recovery methods like walking would be well served on weekends. Or I may be better suited to only taking one day off. Regardless I’ll keep an eye on this possible trend.
Project Momentum - Week 3
Monday 1/16/12
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hip flexors —> tearing my psoas to pieces
Hammie flossing
Hip loosification —> leopardized hips
Band pull aparts n dislocates
Shoulder tornadoes
Oly squat
3x295 @7.5
3x315 @8.5
2x345 @11 —> fuuu
Squats just didn’t feel right from the beginning. I should’ve gone for 3x335 instead of 345, but wanted a PR. I really thought I had that 3rd rep, I had no doubt about it. Should’ve listened to the TRAC report from the get go, hence no drop set.
Bench press
3x245 @7
3x275 @8
3x305 @9.5 —> closer to a 9 than a 10, kinda sorta a PR
omg I should just take up knitting. Cut the session short after several warm up pulls w/ 225. Things just weren’t working for some reason. Instead I just did a bunch of ab wheel rollouts. I’ll just do the deadlifts tomorrow.
I’m starting to notice that on some level I prefer hammering at 2 movements in one session as opposed to 3. If anything the 3rd could be a supplemental type exercise done with higher reps. Just something to note for future programming.
Not the best start to the week, but it could be worse. I just need to come back in tomorrow ready to do more work. One day is small in the grand scheme of things.
Project Momentum - Week 3
Tuesday 1/17/12
Bleh felt like my spine was gonna be excreted out of my back going in.
Fire hydrants
Mountain climbers
Groiners
Band adduction/abduction
Hip flexors
Hammie flossing
Hip loosification
Band pull aparts n dislocates
Shoulder tornadoes
2 ct Pause Deadlift
4x315 @7.5 —> feels heavier than it should be, felt like the weight was too far in front of me
4x335 @8.5 —> still feels heavier than it should, but technique felt better
4x365 @9.5 —> omg death
Sumorai style: 1x365, 315 both @8ish
I’m pretty sure I need to work on my lower back’s conditioning. Glad I stuck to 365 seeing as my TRAC report said to not go for a PR unless confident, plus I could tell my back wasn’t up for it.
Fin. Skipped benching and GMs in favor of lots of mobility work, stretching, and ab wheel rollouts. Lower back is screaming like a banshee.
Hey something I was just wondering. What made you pick a full body split over a push/pull? I’ve been thinking of doing the same sometime.
[quote]chazdaman wrote:
Hey something I was just wondering. What made you pick a full body split over a push/pull? I’ve been thinking of doing the same sometime.[/quote]
Well you never really know how something works until you try it. So I figured I would see how I find a full body split, and hopefully learn a thing or two as I give it a shot. So far I’ve realized that I prefer to just do two variations of the powerlifts in a session. I don’t if it’s a lack of conditioning or what, I just seem to prefer 2 lifts/session.
Also, in a PL meet you obviously do all three lifts so why not practice the way you compete?
Yea I really enjoy the full body training. I think after this next meet in April I might give it a go.
As far as 2/session, I would think that is a conditioning problem. When doing 2/session how many days/week to you go?
[quote]chazdaman wrote:
Yea I really enjoy the full body training. I think after this next meet in April I might give it a go.
As far as 2/session, I would think that is a conditioning problem. When doing 2/session how many days/week to you go?[/quote]
Conditioning could definitely be improved, but I feel as if mentally I prefer 2/session. That or I’m just a lazy fart. Most likely the latter lol.
Before starting Project Momentum with Mike, I was doing the standard RTS template which quickly evolved to more of my own thing. Which more or less entailed 2/session. I’ll have to look back and check, but the frequency of the sessions was higher.
When I give it another go in a month or so, I won’t be taking more than one day off b/w sessions. My plan is basically, one day on/one day off.
Messed around with some PT strength strips I just got a la:
Compression tack n floss’d above my knees, my forearms, and heel cords. Didn’t notice much change above my knees or heel cords. But noticed an effect on my forearms.
I found this vid to be very helpful:
The three main mobility issues I need to address are:
- Internal/external hip rotation
- Forearms/elbows —> need to prevent future pain, still gotta do some research on how to tackle this
- Not really sure of the third issue, until one comes up I’ll just focus on smashing and supplefying tissue
Project Momentum - Week 3
Thursday 1/19/12
Internal/external hip rotation
Calf smashing
Band adduction/abduction
Hip flexors
Hammie flossing
Hip loosification
Glute ungluing
Band pull aparts n dislocates
Shoulder tornadoes
Deadlift
3x355 @7.5 —> starting to feel a groove coming
3x385 @8 —> didn’t feel quite as good as the preceding set
3x415 @9 PR—> felt much easier than anticipated, hips shot up a bit too fast, and my chest cramped
3x395 @9 —> omg the 1st rep was sooo slow, tis no good, tried to focus on using my legs and getting more leg drive on this set
Warm ups were awful. My back felt so stiff. In the end, happy with how the pulls ended up. I need to fix my hips from shooting up first as well as using more leg drive.
Pin press warm ups, then all of a sudden, out of nowhere, a wave of shitty feelingness hit me. Spent way too much time trying to get going. So decided to end the session and stuff my face in hopes of finishing the pin presses and pause squats the next day.
About 20 minutes later I decided I felt like lifting again. Thus…
Pin press (chest level)
4x225 @7
4x255 @8 —> back wasn’t tight enough
3x285 @9 —> set up a bit too far from the bar, so unracking was a bit awkward, didn’t push for the 4th rep
4x275 @9.5
Decent pressing, set up and tightness just weren’t on point today.
2 ct Pause Oly Squat
Warmed up and back said not today. So pause squats shall be on the menu tomorrow.
Now it’s time to stuff my face.
Can that PT tape be used for shoulders/biceps?
And pin presses, of course!
[quote]grettiron wrote:
Can that PT tape be used for shoulders/biceps?
And pin presses, of course! [/quote]
I’m not at all sure is the PT tape can be used for the shoulders/biceps. I’m just doing whatever I find on mobilitywod. But I suppose they could be. It is worth a shot.
Pin presses may just be what you are looking for.
My lower back has been rather stiff. Been rolling the lower back and glutes. As well as stretching the hip flexors and glutes. Doing several band GMs seems to have finally helped with the stiffness.
Interestingly I’ve been weighing about 230 in the morning lately.
How tall are you?!
I’d never have guessed you weight 20 lbs more than me!!!
[quote]Adam-F wrote:
How tall are you?!
I’d never have guessed you weight 20 lbs more than me!!! [/quote]
Haha, I’m about 5’10". I need to step up my game since you’re 20 lbs lighter, yet stronger than me.
[quote]AquaCruzer wrote:
[quote]Adam-F wrote:
How tall are you?!
I’d never have guessed you weight 20 lbs more than me!!! [/quote]
Haha, I’m about 5’10". I need to step up my game since you’re 20 lbs lighter, yet stronger than me.[/quote]
230 @ 5ft 10! Shiii! Straight up beast. Same height as me yet I weighed in at 188lb this morning, still going for 485 deadlift tomorrow though #retreatswithmyonlydecentlift
[quote]jake_j_m wrote:
230 @ 5ft 10! Shiii! Straight up beast. Same height as me yet I weighed in at 188lb this morning, still going for 485 deadlift tomorrow though #retreatswithmyonlydecentlift[/quote]
I’m far from being a beast. about 5’ out of the 5’10 is straight up adipose tissue, so not very beastly.