ya, we don’t have those either.
I was just wondering is all! 
It’s also a tad harder because the weight is out to the sides and not “centered” right in front of you. Also the weight is “pushing down” on you… instead of you holding it… I know it feels ridiculously easier for me to hold a 25 or 45 lb plate than it does to put one on my back… especially on things like the glute ham raise…
We have a FUN day tomorrow! Bench, pushups and pullups wahoo! =D
Friday April 3: Bench
5x120
5x130
5x135
5x135 (first set was crazy easy so we added an extra hard set at the end)
push up on blocks
4x12,13,13,12
pull-ups:
4x12,10x12x12
used big blue band wrapped around each handle once.
Saturday: Played rugby.
Monday April 6
Squat:
170x5
180x5
195x5
155x3: I was working on driving my knees out and getting my butt lower. Even after months of doing mobility drills I still struggle with tight hip flexors and quads. It used to be much worse, but I still have lots of work to do. I guess I also need to get some olympic shoes.
[quote]sbmart2 wrote:
I was working on driving my knees out and getting my butt lower. Even after months of doing mobility drills I still struggle with tight hip flexors and quads. It used to be much worse, but I still have lots of work to do. I guess I also need to get some olympic shoes. [/quote]
If depth is your issue, olympic shoes will help. I used them my first meet. I’ve now moved back to flat shoes (chucks) and am enjoying them. I find I don’t have depth issues and feel more in control with the weight. We’ll see what happens once I get into my suit (properly) and if I have depth issues and need to switch back…
But if you do plan on changing shoes, get them asap so you can have a couple squat sessions in them first. I will still wear them for bench tho because it helps me to have the heel for leg drive…
Oh and PS - if depth is your issue, is your stance wide enough that your hips/ass can pass through the hole? Ie. If you try a BW squat, can you hit depth? If not, try moving a little bit wider - does that help?
I’ve found it just lets you drop instead of everything hitting and stopping you from being able to get down low enough.
[quote]Court wrote:
But if you do plan on changing shoes, get them asap so you can have a couple squat sessions in them first. I will still wear them for bench tho because it helps me to have the heel for leg drive…[/quote]
That’s a really good point. If I can’t get them soon then I’ll just have to squat in the chucks for my first meet and work hard these next few weeks on depth!
[quote]Court wrote:
Oh and PS - if depth is your issue, is your stance wide enough that your hips/ass can pass through the hole? Ie. If you try a BW squat, can you hit depth? If not, try moving a little bit wider - does that help?
I’ve found it just lets you drop instead of everything hitting and stopping you from being able to get down low enough.[/quote]
We worked on keeping a wide stance and driving my knees out. The wider stance definitely helps, but I guess I’m trying to bend over to hit depth instead of letting my butt drop. I think Mmgalb took a video to post. So you can look at it to get a better idea. Thanks for the wise words (not to be confused with your wise ass words, that I also appreciate).
Trying to post your video from earlier where you were trying ot get depth
[quote]mmgalb727 wrote:
Trying to post your video from earlier where you were trying ot get depth[/quote]
That looks a lot better than the last one I saw. Of course it could be the angle. Have you tried stretching a rubber band across so you can feel with your butt when you hit depth?
Have you tried a wider stance yet? I find it harder to hit when I go much wider and I feel the strain on my groin.
[quote]ouroboro_s wrote:
mmgalb727 wrote:
Trying to post your video from earlier where you were trying ot get depth
That looks a lot better than the last one I saw. Of course it could be the angle. Have you tried stretching a rubber band across so you can feel with your butt when you hit depth?
Have you tried a wider stance yet? I find it harder to hit when I go much wider and I feel the strain on my groin.[/quote]
I like the band idea.
I’m still working the width thing out.
[quote]sbmart2 wrote:
ouroboro_s wrote:
mmgalb727 wrote:
Trying to post your video from earlier where you were trying ot get depth
That looks a lot better than the last one I saw. Of course it could be the angle. Have you tried stretching a rubber band across so you can feel with your butt when you hit depth?
Have you tried a wider stance yet? I find it harder to hit when I go much wider and I feel the strain on my groin.
I like the band idea.
I’m still working the width thing out. [/quote]
It may work differently for you. Just keep playing with it. I think your legs are shorter than mine in relation to the rest of your body so the mechanics are different. When I watched you squat, it looked like you were in the hole right away.
[quote]ouroboro_s wrote:
sbmart2 wrote:
ouroboro_s wrote:
mmgalb727 wrote:
Trying to post your video from earlier where you were trying ot get depth
That looks a lot better than the last one I saw. Of course it could be the angle. Have you tried stretching a rubber band across so you can feel with your butt when you hit depth?
Have you tried a wider stance yet? I find it harder to hit when I go much wider and I feel the strain on my groin.
I like the band idea.
I’m still working the width thing out.
It may work differently for you. Just keep playing with it. I think your legs are shorter than mine in relation to the rest of your body so the mechanics are different. When I watched you squat, it looked like you were in the hole right away.[/quote]
It was my 3 previous sets that I was not getting in the hole. So he stretched me out (I had already done my mobility drills, I’m just REALLY tight. That doesn’t sound so good but I’m going to leave it anyway), elevated my heals on tiny floor mats (which is why I walked the weight so far back) and lowered the weight so I could concentrate on driving my knees out and pulling my ass down, instead of leaning forward.
I didn’t get a video of the heavy ones unfortunately, but I was able to feel the difference after doing them correctly. I will let MMGALB practice her video skills by having her film me doing heavier weight next time. I think she is secretly training to be a paparazzi.
Wednesday: upper body reps
Incline DB bench:
1x12x45s
3x17x35s
DB lateral raise:
4x10x15lb db
Low rows:
1x15x45
1x16x55
1x16x55
Drop set:TERRIBLE FORM! Just trying to slam them out.
20x75lbs
10x50lbs
20x20lbs
I could hardly bend my arms the rest of the day. Surprisingly, they are only mildly sore today.
I am excited for the real bench press day. This high rep stuff is not in my blood! I just keep telling my self that I will never get better if I don’t just SUCK IT UP.
[quote]sbmart2 wrote:
Wednesday: upper body reps
Incline DB bench:
1x12x45s
3x17x35s
DB lateral raise:
4x10x15lb db
Low rows:
1x15x45
1x16x55
1x16x55
Drop set:TERRIBLE FORM! Just trying to slam them out.
20x75lbs
10x50lbs
20x20lbs
I could hardly bend my arms the rest of the day. Surprisingly, they are only mildly sore today.
I am excited for the real bench press day. This high rep stuff is not in my blood! I just keep telling my self that I will never get better if I don’t just SUCK IT UP.
[/quote]
Just suck it up. I’m doing high rep stuff for a ‘rest’ right now. My daughter asked me how it’s a rest if it’s harder than what I normally do. I just said ‘shut up’ and walked away.
[quote]sbmart2 wrote:
Wednesday: upper body reps
Incline DB bench:
1x12x45s
3x17x35s
DB lateral raise:
4x10x15lb db
Low rows:
1x15x45
1x16x55
1x16x55
Drop set:TERRIBLE FORM! Just trying to slam them out.
20x75lbs
10x50lbs
20x20lbs
I could hardly bend my arms the rest of the day. Surprisingly, they are only mildly sore today.
I am excited for the real bench press day. This high rep stuff is not in my blood! I just keep telling my self that I will never get better if I don’t just SUCK IT UP.
[/quote]
If I may act like a protective man…
Don’t use terrible form, it isn’t worth the pain down the road! Who cares what weight you are using for the high rep shit.
I remember clean and jerking 245lbs for a few sets and then for high rep overhead db presses using like 15lbsx20. It was slightly embarrassing and people looked but fuck it, it is accomplishing what I needed it to accomplish.
You are right Free2be -
But it was the Hammer Strength Iso Low Row and when she says terrible form she just means not strict… as in, she was using a bit more of her body to pull the weight… instead of a strict, super controlled pull
Don’t worry… our Nazi Coach was supervising ;D
Hammer row is very good excercise to rep out on it is very hard to get too out of “form” so to speak … cleans would def be one you would not normally go bonzi on. Unless you were higly skilled and getting ready for some sort of strongman type event…
“nazi” Coach
No Jews were killed during our training session
[quote]mmgalb727 wrote:
You are right Free2be -
But it was the Hammer Strength Iso Low Row and when she says terrible form she just means not strict… as in, she was using a bit more of her body to pull the weight… instead of a strict, super controlled pull
Don’t worry… our Nazi Coach was supervising ;D[/quote]
Cool.
Looks to me like you need some ankle mobility. Could that be the problem? I can see your left foot and the heal looks to be raising a bit.
Good job Nazi coach, you have some strong girls!
Working hard over there! Regarding squat depth, in addition to all the advice you have received, have you tried some overhead squats with just a broomstick? When I started Oly lifting, I could not squat to parallel. My coach made me do drills with a stick, overhead squats and drop squats. I remember doing these for 2 full one hour sessions and I never had a problem getting deep again! Also works wonders for loosening up the hips.