shit talking bitches!
I’ll get to back squatting, just got to toughen up the ole posterior chain first
Yo Yogi (see what I did there),
I think somebody once mentioned you recommending a three-day 531 template. Any chance to get details?
Yogi, you are really starting to blue ball us with all of this lack heavy barbells on your back. If you need to work on posterior chain strength to squat properly have you considered box squats? Those helped clean up my technique a bit (squat morning issue form weak hips) and are just generally one of my favorite exercises for squat and deadlift strength. And of course if you have trouble hitting parallel you can start from a highbox and lower it by an inch- half inch every couple of weeks.
[quote]nighthawkz wrote:
Yo Yogi (see what I did there),
I think somebody once mentioned you recommending a three-day 531 template. Any chance to get details?[/quote]
think they must have been mistaken, mate. I’m a huge fan of 5/3/1 as it’s basically just the classic upper/lower split set out the way I’ve always done it.
-Horizontal push/pull upper day
-Hip/hamstring dominant lower day
-Vertical push/vertical pull upper
-Quad dominant lower day
Never done it as a 3 day. Maybe I wrote it out as a program for someone once and forgot. Did a lot of drugs when I was young. Memory’s not what it was.
In my opinion there’s no need for 99% of gym goers to train any differently to that split. All 5/3/1 did was give a fairly solid progression model for when progress slows on the big lifts.
[quote]Destrength wrote:
Yogi, you are really starting to blue ball us with all of this lack heavy barbells on your back. If you need to work on posterior chain strength to squat properly have you considered box squats? Those helped clean up my technique a bit (squat morning issue form weak hips) and are just generally one of my favorite exercises for squat and deadlift strength. And of course if you have trouble hitting parallel you can start from a highbox and lower it by an inch- half inch every couple of weeks.[/quote]
Oh I will absolutely use a box when I do finally get back to squatting. I’m a big fan of box front squats with a pause.
The box is the best thing ever for teaching people to squat. I used it for years touch-and-go style to keep my depth honest, and I use that style of training with all my clients.
And I apologise for the blue balls, I don’t mean to be a cocktease. The masterplan is:
-get deadlift up to 180k-ish (probably by the end of the year barring any injuries)
-work on squat mobility progressions from Athletic Body In Balance by Gray Cook
-once that’s there have a separate back squat day, starting right at the bottom
My thinking is that once the deadlift’s up to 4 plates, I can assume my back can handle the loading, but the mobility needs to be there to hit depth before I even try.
Depending on how the mobility stuff goes, I might try the squat before the deadlift gets to 4 plates.
3 doubles at 130k today, or were they triples? Can’t actually remember. That’s annoying.
I’ll just assume they were doubles, so next session it’ll be triples, then 5s, then dun dun DUNNNN!!! 3 plates.
hit a set of 5 at 130k, progress is steady but I lost my focus a little on the last rep and my back tweaked ever so slightly. Nothing too destructive, but it was a reminder that I need to chill a bit and take my time. I’ve been adding weight too fast and getting carried away.
So 130k is conquered, 3 plates next time but I’m going to chill at that weight for a LONG time. 5 weeks in total, adding a single rep each workout.
I always knew the main problem I was going to have was adding weight too quickly, and I’m dangerously close to doing that so I’m going to chill.
I love the fact that we’re using the metric system in here!
gettin metric up in this bitch
back is tight and a bit achey today. Hip and piriformis stretches alleviate it a little, but I’ll need to be careful. Might take this week off deadlifting just in case.
ok, so after spending a while today brushing up on my causes of sacroiliac joint dysfunction, I have come up with the following plan.
-Pelvic realigning exercises a la Kelly Starrett. The right side of my pelvis tilts forward more than my left. I will fix this.
-Hip flexor stretches
-Piriformis stretches
-Psoas, piriformis and hip flexor soft tissue work (ouchie!)
-Core work. My most hated thing in the world. Fuck sake. Going to have to blow up the Swiss Ball when I get home.
This will be done several times a day. To make sure I do it, I’m going to do them after every meal. Why not? I eat at fairly regular intervals so it makes sense.
The pelvic realignment exercises provide immediate relief, so that’s something.
[quote]Yogi wrote:
ok, so after spending a while today brushing up on my causes of sacroiliac joint dysfunction, I have come up with the following plan.
-Pelvic realigning exercises a la Kelly Starrett. The right side of my pelvis tilts forward more than my left. I will fix this.
-Hip flexor stretches
-Piriformis stretches
-Psoas, piriformis and hip flexor soft tissue work (ouchie!)
-Core work. My most hated thing in the world. Fuck sake. Going to have to blow up the Swiss Ball when I get home.
This will be done several times a day. To make sure I do it, I’m going to do them after every meal. Why not? I eat at fairly regular intervals so it makes sense.
The pelvic realignment exercises provide immediate relief, so that’s something.[/quote]
How does someone do the stretches and soft tissue work? All the sitting I’ve done this summer has not done good things for my back/hips (it hasn’t affected my lifting yet).
[quote]Destrength wrote:
How does someone do the stretches and soft tissue work? All the sitting I’ve done this summer has not done good things for my back/hips (it hasn’t affected my lifting yet).[/quote]
here’s some videos mate. The first is the pelvic realigning shiz
Here’s the SI joint pain video (piriformis stretch is at the end, it’s the one on all fours)
And here’s the hip stretch (need to skip the video forward a bit, he rambles for ages at the start)
and here’s the one on soft tissue work for the psoas. I haven’t gotten the hang of it yet so I’m going to get a manual therapist to get their fingers in so I know how it’s supposed to feel.
[quote]Yogi wrote:
This will be done several times a day. To make sure I do it, I’m going to do them after every meal. Why not? I eat at fairly regular intervals so it makes sense.
[/quote]
Friendly advice: do it BEFORE the meal instead, unless your portion sizes are tiny.
[quote]nighthawkz wrote:
[quote]Yogi wrote:
This will be done several times a day. To make sure I do it, I’m going to do them after every meal. Why not? I eat at fairly regular intervals so it makes sense.
[/quote]
Friendly advice: do it BEFORE the meal instead, unless your portion sizes are tiny.[/quote]
lol, yeah, I dunno what I was thinking! Haha, before the meal makes much more sense! Imagine rolling around on your stomach trying to release your psoas after a meal.
Speaking to my strongman competitor/physio friend today and he’s not convinced you’d be able to release your psoas with a lacrosse ball. He thinks you need someone to do it for you. We shall see.
[quote]Yogi wrote:
[quote]Destrength wrote:
How does someone do the stretches and soft tissue work? All the sitting I’ve done this summer has not done good things for my back/hips (it hasn’t affected my lifting yet).[/quote]
here’s some videos mate. The first is the pelvic realigning shiz
Here’s the SI joint pain video (piriformis stretch is at the end, it’s the one on all fours)
And here’s the hip stretch (need to skip the video forward a bit, he rambles for ages at the start)
Thanks, I’ll definitely check them out.
back’s still fucked. It’s pissing me off.
It was 130 fucking kilos! That’s baby weight! I can bench that shit like it was fucking air! I’ve front squatted that for reps!
So why can’t I pick it up off the fucking ground?
Bah. I’m just not sure it’s worth the effort. I mean, I’m a bodybuilder, not a powerlifter. I could just stick to front squatting for lower body with my usual diet of lunges, GHR, etc. to take care of hamstring training.
Maybe I should do all the mobility stuff first, then come back to deadlifting, instead of trying to do them both at the same time.
Maybe I should just try back squatting instead. I mean, I thought that deadlifting would prepare my back, but maybe the back squat’d prepare me for deadlifting? Or maybe my back’s just fucked and heavy axial loading is just verboten for the rest of my days.
Bah. I wish I could get a definitive answer on what is actually wrong with my back. No one seems to know. I have no idea what’s causing the dysfunction. Is it my tight hips? Tight piriformis? Psoas needs releasing? Maybe it’s because my pelvis is slightly more anteriorly rotated on the right?
Bah. I dunno. Next scheduled deadlift session is Sunday. If I’m not pain free by then I’ll just sack the whole fucking thing. Bah.
What would Rippetoe say?
I feel like you’d get more out of pulling from an elevated height than off the floor, in terms of both back strength/stability and helping with bodybuilding.