[quote]Oldman Powers wrote:
At the moment, nothing helps my bench more than dips. Going to work on adding a little something that should really get the bench going tho.[/quote]
Nice looking dip’n. I’ve had the same revelation about dips. They help my bench and my overhead. I do them elbows in, just to parallel. Keeps my tri’s fully involved in the dip. My last best so far is 95# for 5 on my last 1’s day. I do them 5/3/1 style on my bench day.
[quote]Oldman Powers wrote:
Thanks everyone for checking my log.
I feel ready for the meet in November, but appears I’ll be traveling to Asia on business instead. Specifically Beijing. Any PL meets going on out there?[/quote]
Have fun in Beijing. What field are you in?
[quote]ruglayer09052000 wrote:
[quote]Oldman Powers wrote:
Thanks everyone for checking my log.
I feel ready for the meet in November, but appears I’ll be traveling to Asia on business instead. Specifically Beijing. Any PL meets going on out there?[/quote]
Have fun in Beijing. What field are you in?[/quote]
Thanks for checking in RL
Been in high tech for 25 years. Do all things corp marketing for a virtualization company.
OP, rather than hijack Snapper’s thread more, I just tried this tensor fasciae latae exercise and discovered that I truly, truly suck at it. Especially on my left side:
“STRENGTHENING THE TENSOR LATAE: Sit on the floor with the legs flat and with the torso erect. Lift one foot about 10 inches above the floor, rotate the toes as far toward the opposite foot as possible, then slowly move the raised foot across the other leg while keeping the toes pulled-up and pointed to the side. Next, return the foot to the original position bringing the toes to the vertical position and keeping the foot/lower leg from touching the floor. Do as many of these as comfortable and then switch to the other leg.”
What have you found for this pesky muscle??
Hey Kimba.
Hopefully I don’t steer you wrong but here’s my basic understanding.
Basically at the top of the squat you set your toes slightly outward and at start down you break simultaneously at the knees and hips, the knees track at the same angle of the feet. The TFL and upper glutes are mainly responsible for keeping the knees/foot alignment stable. Your start down looks pretty good.
At the bottom of the squat, your inner thigh muscles (the adductor group) along with hams and glutes gets loaded and this provides the spring back up.
What I’m seeing in your video is you lose the inner thigh tension by allowing your knees to come in. I think you need to work both inner and outer thigh muscle groups. I think if you keep that inner thigh tension, you’ll see your lifts increase.
On a heavy squat, I can feel my knees wanting to come in so I actively drive them out. So my TFL’s and ITB’s are always sore. When I do them right, my inner thighs get a good workout because they contribute more.
I just drop the weight on squats and stay in good form until I can start loading more. Maybe you should have two thoughts on squats. Force the knees outward coming up and hold on to inner thigh tension from the bottom to past parallel.
Here’s a good interview from Rippletoe. I don’t always agree with him but I think his points on knee cave are good. elitefts.com/documents/texas_bbq.htm
I’m working on legged squats and lunges as accessories. Clams are helpful as well.
What an interesting interview. It had never occurred to me that my adductors were involved in this. I’ve been focusing on abductors and nothing else. I’m planning on squatting later on today, so I’m gonna experiment with this. Thanks OP for the new ideas!
C10/W1
BW 194
Deadlifts:
Warmup to 225
240 x 5
275 x 5
315 x 5
No singles
Hip Thrusts:
135 x 5
155 x 5
185 x 10
One Legged Deads:
Each leg-
135 x 5
155 x 5
155 x 5
Pendlay Rows:
135 x 10
155 x 10
185 x 10
Overall a light workout and wanted to try the new accessories. They did the job. I don’t think I’ve ever felt a glute pump before and this will be the last time I ever say the words “glute pump” together again.
Not feeling like deloading, would rather just do a light week 1.
Great training OP. The squats and deads are really coming along.
[quote]Oldman Powers wrote:
Thanks everyone for checking my log.
I feel ready for the meet in November, but appears I’ll be traveling to Asia on business instead. Specifically Beijing. Any PL meets going on out there?[/quote]
Have fun on your trip OP. Helluva plane ride, at least to Hong Kong and Guandong. I bet Beijing will be neat as hell!
I’ve been checking in on y’all and its great to see such progress.
I’ve taken hiatus for a couple of reasons.
I’m finishing my degree and had to research and write my Sr. Thesis. I’m on the 30 year degree plan and decided to knock it out. That and the Uni is closing its professional studies program. Graduating in May with highest honors (I hope). Between a demanding job, compressed classes, and lifting - something had to give. Still have a couple of classes to wrap up, but they are much lighter. The Uni is working with me and I have 1:1 instruction, doing a 3 unit class each month.
I also needed to heal up. My right rotator cuff was constantly inflammed, and I was on my way to a tear. Might have already done it. Dunno. It needed rest from heavy bench and dip work. After 4 months it’s finally loosened up.
Weak excuses I know - But when I do something I like to give it my all. Compulsive that way.
Working on my come back plan - It won’t be very exciting because I’m starting very slow focusing on stablizers and flexibility. Going to look like a BB plan for a while.
Glad to hear from you buddy.
Thanks Bro.
Still trying to figure out the right approach so I don’t go too far too fast.
The re-start’in part is easy, once 5/3/1 or any other serious program kicks in, strength can overwhelm tendons and stablizers pretty fast.
The fricken infrastructure can’t keep up. Get’in old requires wisdom.
I think you’ve made a wise decision. Especially regarding the cuff. Take it from someone who didn’t listen to her body until . . . snap!
[quote]Oldman Powers wrote:
Thanks Bro.
Still trying to figure out the right approach so I don’t go too far too fast.
The re-start’in part is easy, once 5/3/1 or any other serious program kicks in, strength can overwhelm tendons and stablizers pretty fast.
The fricken infrastructure can’t keep up. Get’in old requires wisdom.[/quote]
Hmmm, maybe start off with a couple of weeks of lots of GPP and prehab/rehab stuff. And form work on the main movements.
I miss this place. Been busy get’in this wrapped up with a bow on it.
Had to make it a priority to knock this out. So ready to get back to grunt’in, sweat’in, and be’in dangerously hungry again.
My best duckface.
Hey congrats, I’m still plugging away at it. Full time work and school forced me to be pretty strict about my time. Luckily I lift during the day at lunch.
Glad to see you back around these parts.
Welcome back and nice work with the degree
Welcome back, OP! Congratulations!
I just joined a couple of months ago, so I’m coming in the middle of the movie. Congrats on the diploma, what degree did you get?