[quote]atypical1 wrote:
7 Nov
Circuit of KB cleans and jump rope followed by some sprints.
james[/quote]
KB question. What weights are you using with your kettlebell work? Not sure you saw my post on the + but I’m trying to get recommendations on what poundage to buy.
I used a 35# one yesterday. I’m doing them for conditioning not strength so the weight isn’t as important to me. Besides, if you do them as part of a circuit then you don’t really want a heavy weight. Hell, the jump rope was heavy when I was done.
I saw that you were osculating on what weight to get and the best possible solution is to buy a variety of weights. The “official” one according to PT is 36kg so that’s as heavy as you’ll probably need to go. If you’re going heavier than that then you’re probably not doing cleans and other oly moves. But I’m just a novice at these things and I use them in addition to other conditioning so take that with a grain of salt.
james
Here’s some random form check vids:
Pendlay rows. This was my last set of 5 so I was definitely fatigued. But the movement isn’t excessive at least in my eyes. I do need to work on being stricter with these though.
Squats: Not a great angle but it’s the only place I could put the camera at the time. I am most interested in my back angle which is why I was posting this.
Hanging leg raises: I think that I’m bringing my hips too high and that I should try to keep them lower.
[quote]atypical1 wrote:
I used a 35# one yesterday. I’m doing them for conditioning not strength so the weight isn’t as important to me. Besides, if you do them as part of a circuit then you don’t really want a heavy weight. Hell, the jump rope was heavy when I was done.
I saw that you were osculating on what weight to get and the best possible solution is to buy a variety of weights. The “official” one according to PT is 36kg so that’s as heavy as you’ll probably need to go. If you’re going heavier than that then you’re probably not doing cleans and other oly moves. But I’m just a novice at these things and I use them in addition to other conditioning so take that with a grain of salt.
james[/quote]
I plan to use them for conditioning as well. Decided on Not Found: Ironmaster LLC This seems like it’ll fit the bill. Thanks for your input.
Did you ever try healed shoes while squatting? That helped my spine angle a lot, still not perfect but got way better fast. I wonder if part of your problem might be mental, you walk out to the very end of the rack to the point the rack isn’t going to help if you lost the weight. Maybe take a half step in??? I don’t really know just the way my head works that would totally mess with me.
Those are all great points. I have considered some shoes with a heel and I’m leaning towards the Adidas. They’re $90 which is reasonable but I’m still trying ot make the mental justification on spending that for shoes I’ll only wear for 15 minutes a session. But I think it’s time to give them a go.
I agree with the mental piece. I’ve been squatting for a good 4 years now but I’m nowhere near as confident as I should be and I still have set up issues. But the extra work is helping with that. And I definitely need to take fewer steps back. I would use our power rack but it’s have the depth of a typical one which means I can’t take any steps back.
james
8 Nov
Squats: 5135, 185, 225, 275, 315
OHP: 595, 3115, 2135, 1145, 11150
Pendlay rows: 25260, 33260
Curls: 3845
Tri push downs: 3 sets
HLRs: 3 sets
Squats went well. It’s weird doing them daily but I’m getting used to it and they are feeling solid. I go up in weight when I can nail 5 reps comfortably. I figure I’m golden as long as I don’t grind them out. Press went well and I got 11 out of my AMAP set. It’s really strange going this light on this lift but it’s what the program calls for. It doesn’t exactly do any favors for my ego though.
Accessory work went well. I upped the weight to 260 on the Pendlays and I’ll stick there for a while as I couldn’t get all 5*5 without cheating. When I can get there then I’ll move up again.
james
11 Nov
Squats: 5135, 185, 225, 275, 315
Deads: 5225. 3275, 2315, 1340, 10370
GMs: 135, 155, 185, 205, 225
The end of the 8s wave. Onto the 5’s. I’m thinking about not doing a deload this time around as I’m feeling quite good.
james
Great work going on in here…squatting everyday…and a 275x15…damn fine work…A tip of the hat to you sir!!
Thanks OG!
james
James - nice work indeed!
can I jump in on the KB question?
I have a 25 lb one at home- and its light - but good enough for conditioning work
Your vids are good-
how tall are you?
I see your legs are long so your back angle on squats is ok it looks like you are holding a decent arch
pendlays- look good too- these are just super hard to keep speed together with form
HLR - what your doing is harder then how I do them - your hips turn it into like a plank
which is cool and harder
nice work
Definitely plenty of room in the KB discussion and especially since I’m definitely not an expert.
Thanks for the feedback on the vids. I’m 6’2" so my back angle is something I always am wary of.
james
12 Nov
Squats: 5135, 185, 225, 275, 325
Bench: 55205. 110205
Pull ups: 5 sets
Pendlay rows: 55*260
HLRs
Solid training today. Squats were very powerful and I ended up shaking the weights loose on one side. This program really is allowing me to get my squat back to where it should be again. Volume allows me to train squats daily and keep the weight up.
I did pause reps on bench for the first 5 sets. The last set was just done as touch and go. I did Pendlay rows again instead of mixing them up but got all my sets this time. Pull ups are also becoming really powerful with my upper chest now reaching the bar.
james
14 Nov
Squats: 55255, 110255
Walking lunges
Lot’s and lot’s of foam rolling, mobility work, and stretching.
My hip flexors and IT bands are so tight that they kept me awake last night. I did a bunch of warming up, did my sets, came really close to pulling a muscle in my lower back, did a BUNCH of work after my session. In fact my warm up and cool down work took a lot longer than my working sets did. I can’t believe I could barely sleep last night. It happens once in a while and is typically because I fall out of doing my mobility/flexibility work religiously. This is my body’s way of reminding me to do it. During my last set of squats I could feel a pain in my lower back so I did 5 more really slow reps and called it good. I could have gotten more but didn’t want to take any chances. Walking lunges went well and acted as a stretch for me. I foam rolled the living daylights out of my hips and they definitely feel better. I’ve got a rumble roller and it definitely does the trick.
james
I think I’m going to invest in a rumble roller. A regular roller just doesn’t dig in the way I like.
I have the short one and I like it because it’s small enough to fit in my gym bag. That and a softball have been really good to me.
james
Ahh yes x2 on a softball and tennis ball for that matter. Nice work on the vids James I guess the only issue I saw was a bit of Good Morninging on the squats, maybe some seated GMs will help that?
Pendlay rows your elbows are way out, they should be closer to your ribs.
Squats keep your chin up more and drive the back of your neck into the bar on the ascension
Kbells for our size and strength: anything less than 40lbs is a joke.
Try: kbells swings x10
kbell cleans from the floor x10
kbell swings x10
Repeat 3 times with 1 minute bbreaks between clusters
Do all with left hand first then repeat with right hand. That is a beginner METCON workout.
All in all good lifting
Rick