Considering the iPhone update disappeared all my notes with my squat cues in it, low energy and hit weather kicking in as summer rolls around today went aight. Maybe I don’t have the work capacity yet to do lots of shit i.e. accessories (but I’ve always skipped them lol)
Bit more weight on everything today. Knees out is good shit (to be fair I don’t have the ankle mobility to go knees forward without my heels).
Gonna slow down a bit on front squats or I’m gonna hit my max in a few sessions lol. Felt good on the back which is most important.
I’m fucking hungry for them heavy weights again. I doubt I’ll go off plan and go heavy too fast but I’m real keen for that shit again.
Still feels like me legs are skinnier than before so might be a while and after a good bulk before I return to my old powers.
Back Squat 3 Sets @ 80kg Front Squat 3 Sets @ 70kg Unilateral Leg Press 3 Sets @ 70kg
Had a shockingly bad push session yesterdi. Probably a few factors contributing but still kinda surprising coming off the back of a run of good sessions.
Was a smart boi and pulled back, took it easy didn’t do anything too crazy.
Legs and glutes are still sore from squats so I guess the right areas are being trained up.
Tried some new stuff. Stiff leg deads feel like they are working the posterior chain well.
I’m still paranoid about side to side imbalances and how training bilateral movements could create issues. Stried out so single leg hip hinging also and it was hard to judge its effectiveness because light weight.
Bit of back work to finish off because I’ve been skipping that for a week. Was no knurling on the pull up bars at all so used straps which is a first on chins/pull-ups for me
Barbell Row
Sumo DL
Conventional DL
Stiff Leg DL
Single Leg DL
NG Pull Ups
Chest Supported Row
Also this new iPhone update has fucked my photos gallery editing and uploading to YouTube. No benefits so far as I can tell but plenty of steps backwards
Skwats today. Bit more weight back to2 cookies. Feels aight.
Gonna need to relearn bracing. Have been relearning core muscles stability and endurance stability so far but next step will be to put that to practice under more weight.
80kg is actually working weight for front squats ~ 65-70% 1 RM I think so could be getting some decent adaptions there.
New OS on iPhone is messing with my video uploads so gotta watch me walk to the bar. Maybe another update will fix it
Back flared up a bit after last session squats. Has chilled out quick enough but probably a decent indicator that I need to tweak my approach.
Gonna do more outside of the squat and deadlift like rehab and preparatory stuff and probably undulate load so like alternating 1 step forward one week and half step back the next to give more time to acclimatise and heal.
Maybe not go back but keep the same weight for a couple of weeks.
It’s hard for me to see/tell but are you overarching your lower back when squatting.
I’ve been told that one should NOT overarch the lower back. Take a look at Squat university youtube channel.
The other day I hurt my back. I thought my back was super fucked, I could hardly walk. You know what I did, used it heaps. Bodyweight rdl ×alot of reps through the day and not avoiding bending over, even if it hurt i would bend over to pick something up. The worst thing to do with certain back injuries is to lie down constantly or be lazy (not saying you’re doing that specifically) it doesnt help. I then competed in a strongman comp, with a lesser stuffed back. Now I’ve been working on the farm this week for 10 hour days (I never work/not used to work lol) shovelling, scraping and bending over under the shearing sheds removing all the sheep shit. My back is pretty much better.
Pretty much just make sure to keep the blood flowing which will speed up the healing process depending on the back injury. I’m certain if I just stayed in bed or avoided activity my back would still be fucked.
The point is that too much extension can be a cause of pain, and aside from aggravating existing injuries it can also make your QL tighten up, which won’t feel good.
@guineapig I’ll reply here so others can see. I know you advocate moving lightweight explosively and flailing it like a rag doll, but have you considered the possibility that it could also be causing problems? Like how you violently contract all the muscles in that 100kg squat for reps, maybe it’s possible that it adds unnecessary stress to your joints too? I’m might be talking out of my ass though and I don’t have any scientific proof or anything, but I figured for example if you always violently extend your elbow into locked position for example, I wouldn’t be surprised if over time it would hurt as you would force it to hyperextension somewhat, and over time, that stress adds up
There are other schools of thought (I don’t think anyone recommends purposefully slowing down to lift more) like maintaining tightness, control and good positioning and then the speed will sort itself out. Will just slow down as one nears max but technique will stay sexy
Missed a workout during the week so bench and deads today.
Useful cue for neutral spine and pelvis I’m using is “close ribs and pelvis” so if there’s tilt of either which way then it reduces that.
Back felt alright though deadlift technique felt unfamiliar. I forget how to initiate a pull lol. Positioning actually seems better though on a stiff bar somehow.
Stiff leg deads double as posterior chain and flexibility training. Can achieve a pretty good position with that already me thinks. Could snatch grip it a bit to increase ROm
Forgot to not have a lifting seizure as suggested by doc @whang but we’ll get em next time.
Even though ended up hurting myself on deads it seems that squats are worse on my back and probably where the cumulative damage was done. Need to focus that a bit more
Sumo Deadlift 120kg Conventional Deadlift 105kg Stiff Leg Deadlift 70kg
