[quote]StormTheBeach wrote:
100 swings with a 50lb KB in 3:19. [/quote]
Whats your opinion on KB swings and deadlift carry over? And glad I finally realized I’ve been spelling sqwatz wrong.
[/quote]
KB swings are awesome. When I stay consistant with them, my hamstrings never get sore and I don’t get tired during speed work. As far as a carryover to my competition DL? Don’t know yet. I haven’t done them consistantly and for long enough to tell. I am willing to be that the increase in work capacity will help increase the volume I can handle in training.
[quote]cscsDPT17 wrote:
Why do you think it is that stretching the hip flexors would help with a butt wink? I’m trying to figure it out in my head and I’ve heard many people saying it (and of course stretch them thoroughly also) so I’m curious if I’m missing something. The Rectus Femoris and Illiopsoas both anterior tilt the pelvis when they contract so I would figure that if they were tight it would tilt the pelvis opposite of the butt wink, a posterior pelvic tilt. So I’ve always figured the butt wink would be caused by tight muscles that posteriorly tilt the pelvis ala hamstrings, glutes. Am I missing something? Or is it tightness in the hip flexors causing an antagonistic neural inhibition somewhere?
Also, with your SSB workout, any reason you performed 6x2 @ 255 before moving up? I actually did something similar to that in my last workout (heavier though, 5x2 @ 80% but then decided to work up) and I hit a pretty big squat PR, so just wondering if you had some justification for it or a percentage you like to hit.[/quote]
Ok. Here is my theory on this:
Your hip flexor complex (mainly vastus lateralus) can get stuck on your IT band. There is no space between them and sliding surface area problems are rampant in areas of the body where muscles don’t have space to move around (scapulas, elbows, lower hamstrings, etc.). This dysfunction can limit hip extension making it so the hips and all muscles connected to them constantly have tension. Making the hips a constant “Open Chain.” This can actually cause the hamstrings to go short, which is the cause of the buttwink. Like most things in the body, the problem never shows where the real problem is. That doesn’t mean that you don’t need to stretch your hamstrings, but tight hamstrings might be the symptom of a dysfunction involving limits in hip extension.
Also, everyone on Earth has a tight psoas. This is one of the few positons I’ve found that can light that up pretty good.
Does all that make sense?
The 6x2 was just some dynamic work before I moved up to heavier stuff. I changed my training around a little and am trying to hit speed work everyday. I didn’t use and exact percentage but I might start waving 40-60% once I get my current max’s dialed in.
[quote]Fletch1986 wrote:
I tried the 1st two progressions of the hip scissoring stuff and my quads and hip flexors felt so much loser. I wasn’t able to do it for the full length of time and repetitions, but I’m sure I can work up to it.
Anyway, is this something that might help with APT?[/quote]
Yea, my suggestions on it were pretty brutal. It takes some time to work up to that.
Yea, it should help tilt in either direction somewhat (read my above response).
People don’t understand how mobile you need to be to be strong. It is nuts. I don’t give a shit what all of the “pop strength and conditioning” assholes are writting about. If you lift heavy, you need to stretch everything a lot.
[quote]Vladamir wrote:
How would you adjust this program for someone who is training MMA and doing multiple practices a day? [/quote]
What program? You mean a powerlifting program? That would be basically worhtless for someone doing a sport that requires so much technical skill work. If you need help putting a strength program together to supplement your other training, then I can help with that. Give me some more information, like an exact training schedule for a normal week, and I can point you in the right direction.
[quote]Ultramegasweet wrote:
That’s terrible, we sent a card and hope she recovers soon. That gotta be draining for both of you.
I’m going to do IPA PA states on march 2 or 3 and then either the UPA at iron sport about late July or the usapl at Rockville. Not sure how my body will feel[/quote]
Cool, man. Let me know which one you decide to do.
[quote]Ultramegasweet wrote:
That’s terrible, we sent a card and hope she recovers soon. That gotta be draining for both of you.
I’m going to do IPA PA states on march 2 or 3 and then either the UPA at iron sport about late July or the usapl at Rockville. Not sure how my body will feel[/quote]
[quote]xjusticex2013x wrote:
Mike, any advice you can give me with my shoulder? It started hurting once while doing squats of all things. The pain is present basically all day now and it hurts to throw a ball and whatnot. I have a pop or click when I bring my arm up and behind my head. This does not occur with my other shoulder. The pain seems to be fairly centralized in the joint itself. I tried to warm up the area today with shoulder traction and other miscellaneous things. Didn’t help, although I was able to carry on through it. Ironically, it gives more issue with squats, front squats, and OHP than benches.[/quote]
Everything you are describing sounds like time for an MRI. Sorry, man. I wish I could be more helpful but if you don’t figure out whats going on in there, there is no way to treat it.
[quote]Ultramegasweet wrote:
That’s terrible, we sent a card and hope she recovers soon. That gotta be draining for both of you.
I’m going to do IPA PA states on march 2 or 3 and then either the UPA at iron sport about late July or the usapl at Rockville. Not sure how my body will feel[/quote]
I meant between the two in April.
How’s training going?[/quote]
I understood what you meant haha. I think the UPA one is the weekend after the USAPL. Like I said, it depends how much I want to put my body through…two full multi ply meets in 1.5 month is kinda brutal.
shit’s going alright, think Im finally finding the correct things I need to do to succeed at my bodyweight. including, prehab, stretching, eating, training, etc. kinda hopped offline for awhile from everything (facebook included) just cuz it seems most people are just virtual circle jerking. But shit’s moving well again. Whats the surgery you’ve been holding off? the broken spine thing is all I could think of. can’t see any of what you just posted but I saw the mobilitywod site from your blog and that seems to be more of what I need.
Today in my Fitness and Wellness class my teacher started talking about muscular strength.
So naturally I thought “This should be good.” I was right.
Her example was “Bench press 100 pounds overhead”
Her example for muscular endurance was “Bicep curling 5 pounds for 20 reps. Then wait a while and do it again.”
I also tried to help give someone advice on his squat because his knees were coming in about 5-6 inches.
His awesome response was “Yeah. I used to powersquat when I wrestled, but then I hurt my knee.”
[quote]Drake37 wrote:
Today in my Fitness and Wellness class my teacher started talking about muscular strength.
So naturally I thought “This should be good.” I was right.
Her example was “Bench press 100 pounds overhead”
Her example for muscular endurance was “Bicep curling 5 pounds for 20 reps. Then wait a while and do it again.”
I also tried to help give someone advice on his squat because his knees were coming in about 5-6 inches.
His awesome response was “Yeah. I used to powersquat when I wrestled, but then I hurt my knee.”
[/quote]
Everything you just said completely ruined my life. That shit will only get worse the more classes you take.
I’m not dead but I’m getting there. Found out the only discs I have that aren’t bulging are compound herniated into my spinal chord. In other word, I am pretty effed for right now. But, It’s ok, I bought a reverse hyperextension, shot Louie and email, and already have a rehab plan set up. The funny thing about this is everyone on my dads side of the family and my sister all have disc problems. Non of them lift (besides my sister who CrossFits) so, odds are, I would be deadling with this bullshit anyway. Ah well. Took the week off. Got back to it today:
Saturday- 1/19/13- Shoulder&Acc.
Rolled all
Laxed all
Tractions
BB Complexes
Clean+6 military presses- 45, 135, 155, 175, 195x4 strict, 2 push press.
BTB Monster Mini Lateral Raisesx5x10, no rest
M.Mini Band Pull Apartsx50
Bent Over Rear Delt Raises- 50lb KB- 2x10
Bent Over Rev. Fly-25lb KBs x25 reps w/slow fought eccentrics
BB Curls- Supinated Power Grip- 45x6, 65x6, 95x6, 115x6, 135x6
Pronated Very Close Grip- 85lbsx5x10/10s rest
Prowler- Fighter Challenge- 180lbs- 4mins on/1min off x 3 rounds. Jesus this sucked.
[quote]Drake37 wrote:
Dude that sucks so bad! Is the damage to your discs reverse able?
PS That is fucking awesome you can just consult Louie Simmons for advice.[/quote]
It’s definitely not reverseable. My only option is to control the pain and limit the damage from here on out. I should have bought a hyper years ago.
The doc I saw started talking to me about pain management, shots, and perscriptions. He wrote me a bunch of perscriptions and gave me a bunch of numbers of witchdoctors to call. I threw all of that shit out in the waiting room on my way out the door. I will not be some other washed up meathead talking about how awesome they used to be. I am going to do this the hard way, get my shit in order, and come back stronger. Fuck my spine. If it does just errupt out of my ass one day, then I guess I didn’t deserve to be strong.
Anyway, yea, anyone can email westside. Just the last couple times I contacted them, Louie has answered directly in either an email or a phone call. I guess I just ask good questons. haha.
[quote]StormTheBeach wrote:
I’m not dead but I’m getting there. Found out the only discs I have that aren’t bulging are compound herniated into my spinal chord.[/quote]
[quote]Vladamir wrote:
How would you adjust this program for someone who is training MMA and doing multiple practices a day? [/quote]
What program? You mean a powerlifting program? That would be basically worhtless for someone doing a sport that requires so much technical skill work. If you need help putting a strength program together to supplement your other training, then I can help with that. Give me some more information, like an exact training schedule for a normal week, and I can point you in the right direction.[/quote]
I meant the dynamic effort and max effort methods for someone training MMA. I just started doing BJJ after a few months of just straight lifting. and say I do that once a day MWF at 10 am and then T/Th at 8 pm. How would you train for that. After reading up on lifting for a few months I realized that the program I used for college wrestling is terrible and looking to see how I can tweak the westside method for bjj. I thin doing westside to increase your bench/squat/dl then doing training would be too much for your CNS.
I have one at my gym and it is awesome. Started using it again for the past two months and all the low back and back issues are starting to go away. I have a strap model
I have one at my gym and it is awesome. Started using it again for the past two months and all the low back and back issues are starting to go away. I have a strap model[/quote]
That’s what I got too. The roller model is literally just to look pretty. It would be sweet to have the unlateral model or the adjustable table but I don’t have 2600+ plus shipping to spend.
Been sicker than shit the last 48 hours. Seriosuly, I barely kept any food down at all and have lost about 25lbs. Still feel like hell but had to do something today. A great kicker to how I am feeling is that it is 9 degrees outside with the windchill. Even with this sheer misery of conditions, I still managed to get some work done:
Rolled all
Laxed QLs
Ext. Rot Stretch
Leg Swings x a billion
RDL’s- 45x3x10, 135x6, 225x6, 315x6, had to add straps because my fingers were completely numb
405x6
495x6
605x6<~~~~ stopped here. No where near a max but my back feels good and the last time I tried these 405 for 1 almost made me die.
