Blacklabel's Juggernaut Log

Training Training Logs
81

[quote]Onemike wrote:
Nice log. I have pretty much the same injury as you. My left hip is ‘ok’ but the right one is really killing me. Got it from squatting 3 times plus stretching everyday and ignoring the injury when it began.
I should have worked on dynamic flexibility first and be more conservative with stretching.

Stretching my glutes gives me some relief and stretching hamstrings a little bit of relief. My problem with the squat lies in lower back rounding and this article helped me identify the cause: Hips Don't Lie

I can also recommend the mobility wod: http://www.mobilitywod.com/

I also want to start the juggernaut method but I’m still thinking if I should do it while I can’t squat. [/quote]

Thank you for the articles, I really need to start reading up more on this injury. Im only just skimming through them now and it looks like it should help. Im hoping this can be fixed without the help of a PT.

Hope your injury heals up quick, not squatting has been killing me. And I strongly suggest the Juggernaut method… havent been doing it long but im having a blast.

Thanks again for stopping in.

82

[quote]Chris87 wrote:

[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.

I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.

Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.

Thoughts on this would be much appreciated. [/quote]

Idk what kind of equipment youve got where you work out, put if you have a safety squat bar that would let you put your hands on the rack and sit way back. If not, just go for box squats, nothing wrong with that.

Off topic, Ive been told that you should put a limit on how much you increase your training max from each wave. For example, if you got 20 reps on deads like you did, that would call for a 50 pound increase in training max, which may be a bit much. Have yall heard of putting a limit on it as well? and if so, any idea where about that limit should be?[/quote]

Im thinking about the box squats… but no access to the safety bar. Thanks for the post!

And I think trav pretty much answered your question…

83

[quote]trav123456 wrote:
I’m sure you’ll figure out your squat dude, have you thought of just having a squat day where you mess around with form and do practice sets?

It’s just a matter of time before you figure it out if you focus on it![/quote]

Hopefully… I dont want to have to do push pulls the rest of my life. I fucking miss squatting. When I have time to mess around I will, and ill have video. Right now I just have to get my lifts in and go to work/coaching.

Thanks for the support man!

84

[quote]theuofh wrote:

[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.

I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.

Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.

Thoughts on this would be much appreciated. [/quote]

I think this is totally possible and my training partner is the exact opposite. He has long tibias and short femurs, if I got the bones right. When he front squats, his shins are nearly vertical and he is pretty close to upright. It kills his front squat and quad development, but he is literally all ass and can squat well over 500 as a light 181.

Rippetoe, believe it or not, actually answered this for me when I asked him about it, and sure enough we got out the measuring tape and verified it.

If you google, you can find averages for the leg segment lengths, then compare yourself to them to see if it is indeed a weird anthropometry? issue.

Sadly, I don’t know how to modify your squat to take advantage of it or minimize it if it is a weakness. [/quote]

Thanks for the response! A friend of mine actually commented on this, that’s why I think it might actually be possible.

I’ll have to look up the measurements and bust out the measuring tape tomorrow. I actually have a twin sister, and I read a while ago that having a twin could complicate some things.

Wish I still had some squat vids… because it shows how I would be sitting back very far from the side angle, and from the front it looked like I was squatting on my toes and almost leaning over.

Again, thanks for commenting, I really think this could be the issue.

85

[quote]wiggles wrote:

[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.

I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.

Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.

Thoughts on this would be much appreciated. [/quote]

Video would really help, because I can’t tell if you mean bowing out, or moving forwards over the foot. MarauderMeat discussed his free squatting one point, and to paraphrase what he said, without gear on, you can’t “sit back” as far, so there’s inevitably going to be some movement of the knees towards the toes… I can almost guarantee my femurs are longer than my lower legs, and that advice helped my squat alot. Once I focused more on going down, then way back, my squat not only felt alot better, but my numbers went up.

Now, if the legs are traveling in or out beyond the line of the feet, I’d point the finger at a muscle weakness or imbalance somewhere, but thats just all the PT talking.[/quote]

Yea I really have to get this video up… haha. Here is a video from my first meet (I really had no idea what I was doing, as you can tell from the retarded deadlifting). Thats the best I can do for now.

86

4-18-11

Bench:
45
135
155x5x8

DB bench:
50x8
85x15
70x10
65x10

OH tri extension:
20x12
50x10
60x10

Cable pushdowns: 5x12

DB row:
70x15
120x10
100x2x15

Shrugs: 85x3x10

Face pulls: 3x12

Calf raises: 6x12

87

Ok, I think I saw what you were talking about. I’m going to try my best here, but I’m no expert coach, so take it for what it’s worth. One thing that might help, and I know this sounds crazy, but try to not point your toes so far out wide. I know it’s counter-intuitive based on much of what you read about squatting, but you got to remember that everyone is built different. You may have long femurs, but you may also have shallower acetabulae, or an anteverted/retroverted femur, either of which would cause undue stress if you purposefully externally rotate your hips so much.

It looked like you had your toes abt 60 degrees out or so (I’m guessing)… Try squatting with them about half that angle, say 30-40 degrees and see if it helps. And just from watching myself squat, you have similar weak points as I do, glutes and spinal erectors (knees cave in when weight is heavier, and you squat morning a little bit too). Hope that helps, and if I’m way off base, let me know.

88

Nice benchin dawg!

89

[quote]wiggles wrote:
Ok, I think I saw what you were talking about. I’m going to try my best here, but I’m no expert coach, so take it for what it’s worth. One thing that might help, and I know this sounds crazy, but try to not point your toes so far out wide. I know it’s counter-intuitive based on much of what you read about squatting, but you got to remember that everyone is built different. You may have long femurs, but you may also have shallower acetabulae, or an anteverted/retroverted femur, either of which would cause undue stress if you purposefully externally rotate your hips so much.

It looked like you had your toes abt 60 degrees out or so (I’m guessing)… Try squatting with them about half that angle, say 30-40 degrees and see if it helps. And just from watching myself squat, you have similar weak points as I do, glutes and spinal erectors (knees cave in when weight is heavier, and you squat morning a little bit too). Hope that helps, and if I’m way off base, let me know.[/quote]

Did some BW squats with the toes pointed out, and it felt a little weird… I will have to wait until I actually have weight on my back. What your saying makes sense though… I do remember around the time of the injury my toes were pointing forward, so this could definitly be one of the issues.

As far as the falling forward etc… that vid was from 2 years ago and ive fixed most of the problems.

Thanks for the post man! Appreciate it.

90

[quote]trav123456 wrote:
Nice benchin dawg![/quote]

Thanks! I didn’t really say much about that workout since I didn’t have time to… but I forgot to go to 3 reps shy of failure on the last set. They were all ridiculously easy and explosive… I think I could have gotten 25 no problem.

But I did a good amount of assistance, so I think that made up for it.

91

[quote]BlackLabel wrote:

[quote]Onemike wrote:
Nice log. I have pretty much the same injury as you. My left hip is ‘ok’ but the right one is really killing me. Got it from squatting 3 times plus stretching everyday and ignoring the injury when it began.
I should have worked on dynamic flexibility first and be more conservative with stretching.

Stretching my glutes gives me some relief and stretching hamstrings a little bit of relief. My problem with the squat lies in lower back rounding and this article helped me identify the cause: Hips Don't Lie

I can also recommend the mobility wod: http://www.mobilitywod.com/

I also want to start the juggernaut method but I’m still thinking if I should do it while I can’t squat. [/quote]

Thank you for the articles, I really need to start reading up more on this injury. Im only just skimming through them now and it looks like it should help. Im hoping this can be fixed without the help of a PT.

Hope your injury heals up quick, not squatting has been killing me. And I strongly suggest the Juggernaut method… havent been doing it long but im having a blast.

Thanks again for stopping in.
[/quote]

No problemo, I hope the info has something in it for you but you should definitely give it a try. Not squatting also drives me mad but I found a way to fill up my squat training: learning olympic lifting (powercleans & powersnatches) plus a lot of exercises in different rep ranges that strengthen the erectors and work on hamstring flexibility (good mornings/RDL/ stiff leg deadlifts).

I started the juggernaut method this week and did a deadlift & press workout so far. It’s hard in a way but not heavy (yet). I started out very conservative with the weights to feel how it goes, it will adjust itself anyway if I make enough reps over the target. Maybe I will even start a log, I like the juggernaut method already.

92

Solid lifting, safe to say you like TJM?

93

[quote]Onemike wrote:

No problemo, I hope the info has something in it for you but you should definitely give it a try. Not squatting also drives me mad but I found a way to fill up my squat training: learning olympic lifting (powercleans & powersnatches) plus a lot of exercises in different rep ranges that strengthen the erectors and work on hamstring flexibility (good mornings/RDL/ stiff leg deadlifts).

I started the juggernaut method this week and did a deadlift & press workout so far. It’s hard in a way but not heavy (yet). I started out very conservative with the weights to feel how it goes, it will adjust itself anyway if I make enough reps over the target. Maybe I will even start a log, I like the juggernaut method already.
[/quote]

I probably should start doing those more often, especially since im a thrower.

TJM has been good to me so far, you were smart in starting off light, I kind of fucked myself by starting heavy. I would definitly reccomend getting a log… a lot of good people on here wanting to help.

Thanks for the post!

94

[quote]Raw Meat wrote:
Solid lifting, safe to say you like TJM? [/quote]

Thanks man. I really like it… each workout is so much different from the other, it’s great. Especially since im starting out super light… the high reps is a nice change of pace.

95

4-20-11

Deadlift:
135
225
275x8
310x4x8
310x13

Box squat:
135x10
225x3
265x3

Free squat: 135 for random reps and sets, just messing around.

Back extension: BW x 3 x 8

Wasn’t feeling all that great today… and on top of that I only had a banana for breakfast (which was 2 hours after I woke up). So half an hour before the gym I crammed down 2 breakfast sandwiches and a monster and thought it would do the trick. Better luck next week.

The squats felt OK. The 265 was kind of ugly, and I struggled a bit. The free squatting with 135 was alot better, just trying to get form down and see if it hurt. My hip flexor was bothering me after the workout, but not during. Good sign? Im not sure. I will keep doing some light squats on deadlift day, and slowly increasing every few weeks… hopefully I can see results.

96

4-21-11

OH press:
45
65
95
115x4x8
115x20

Side raises: All sets 10 reps
15
20
25
30

Front raises:
15x15
30x10
20x2x15

Assisted chins:
6 sets, 2 different grips, 8 reps

Face pulls: 3x12

Bicep work: who cares

Good workout… had atleast another 5 reps left in the tank on OHP.

97

4-25-11

Bench:
bar x 2 x billions
135x3
145x3
160x3
175x2x8
175x18

DB bench:
40x10
100x9
85x10
65x10 - dropset 50x10

DB row:
65x10
150x10 right arm, 8 left
110x15
85x20

Shrugs: 85x3x12

Bicep and tricep work on the cable machine to finish it off.

Solid workout. Bench was decent, I am not sure why that is my only lift that has not shot right back up. I think I need NOxplode. I will have to video my next bench workout… maybe there is a form issue or something.

The DB rows were fun, they’ve been sitting untouched in my gym for a while, so I thought it was time to pick em up off the floor and fuck shit up. If I had straps I think I could have gotten more reps, but I just fucking died after the first set.

98

4-26-11

Very sore from yesterday, but was able to manage a pretty decent shot practice. I was able to throw more in my de-load week, probably a good 3 or 4 times, but lifting comes first… so not trying to go crazy.

Been throwing around 47’ the last 2 practices… I had problems holding onto the shot (im a spinner) and it really held me back distance wise. But I finally realized I wasnt doing the most basic thing, which was turning my hand, rather than just pressing it into my neck. This has also put me in a better position to release.

Anywho, had a few bombs literally just messing around one day after throwing disc… 2 throws were right around 52’. I have a meet this time next month, so im gunning for that 50’ mark.

Here is a video from a week or two ago, if any throwers read this please help. I know my speed and leg sweep need to improve, but that’s the only major thing I see:

99

4-28-11

Deadlift:
135
225
285x3
320x3
345x2x8
345x15

Box jumps: 6x5

Couldn’t get focused at all today, way too many things stressing me out. 15 reps isn’t bad, but I was expecting more… until next week I suppose.

100

5-2-11

Bench:
bar
135
155x3
175x1
200x16

CG bench: 175x3x3

Not bad… slowly getting stronger. Lifted at my house, and I was dead tired… that’s why I only had the CG as assistance.