Thanks Late. Appreciate you stopping by.
[quote]Germanone wrote:
Lol Git. Your giving some of the Coan stuff a try right? How do you like it?[/quote]
No Coan stuff yet. Not specific programming anyway. I’m back to 5/3/1 for a bit.
Also I’ve ben reading some of Andy Bolton’s principles, such as an emphasis on speed work and no singles, and they appeal to me.
[quote]giterdone wrote:
[quote]Germanone wrote:
Lol Git. Your giving some of the Coan stuff a try right? How do you like it?[/quote]
No Coan stuff yet. Not specific programming anyway. I’m back to 5/3/1 for a bit.
Also I’ve ben reading some of Andy Bolton’s principles, such as an emphasis on speed work and no singles, and they appeal to me.
[/quote]
Be interested to see how you plan it all out.
Got some nasty stuff to release in shoulder yesterday. Used some Bigeloil last night, shoulder felt pretty descent today.
I did a bunch of warm-ups to make sure all was well so i’ll only list the top sets
Bench
270/3x4
Narrow bench
300/2x3
Incline
240/2x3
Db row/db tri light just to get some blood flowing
3x12 E
Now some treatment and get ready for next week.
I asked Git this on his log and would like to get others input. I may be building a shed so to speak to be able to train in at home. So for those of you that have that set-up what size building do you have?
Squat day
I got to try out the Nike Romaleo squat shoe today and it was outstanding. I happen to visit a cross fit place last week who had a bunch of oly lifters training there and they suggested the Nike instead of do win. I had a buddy who has a pair my size and he let me try them out for a day. Mine are on their way…
Squat (used q training bar and kilo wts)
Wasn’t pushing my knees apart enough, git that dialed in on the down set of 363 on seemed to bring my depth around a little better.
132/220/308 x 5
352x3
402x2
440x1
363x5
Pause squat
308/3x3
Front squat
220/253/286 x3
Pistol squat to 15" box
3x5 E
Walking lunge
45/2x10 for mobility work
Pm workout
Prowler
4x40 yd push
2x40 yd backward drag
2x40 yd sprint
Question, but not sure if I can discribe what I think I see. Do you sit back more on the way up? It looks like your butt moves backwards a bit prior to the big push up, like there’s a small, extra move in there. Seems like more quads than hip as most PLers seem to use. May be because of the heels. Never worn them. Heels, and a kilt, way to close to drag.
Great lifting.
Nice work. Your squat form is impeccable. What was so good about the Nikes?
Great prowler work. Are you doing hard and “easy” days or just hard ones?
james
nice work
and very good looking squats.
and I like how you snuck in some unilateral work.
Adidas just released a 95$ shoe I think I am going for those.
every time I see your gym I am jealous.
I was kind of transfixed by the squats as well. It almost looks like there is an invisible wall behind you; you seem to sit so far back without leaning forward that it defies physics, in my mind at any rate. I don’t know how you don’t tip over back wards.
[quote]hel320 wrote:
Question, but not sure if I can discribe what I think I see. Do you sit back more on the way up? It looks like your butt moves backwards a bit prior to the big push up, like there’s a small, extra move in there. Seems like more quads than hip as most PLers seem to use. May be because of the heels. Never worn them. Heels, and a kilt, way to close to drag.
Great lifting.[/quote]
Thanks Hel, and yes you are seeing that right. Definitely not by design and i am not sure why I do it or why it happens. Only thing i can think off is it seems to happen at a point where i am really driving through my heals. Also seems to keep the bar over my mid foot more on the way up? Not sure if either of those have anything to do with it though?
[quote]atypical1 wrote:
Nice work. Your squat form is impeccable. What was so good about the Nikes?
Great prowler work. Are you doing hard and “easy” days or just hard ones?
james[/quote]
Thanks James. I liked the heel, it didn’t feel like you were standing on something like a wedge it felt like the heel was part of the shoe so to speak. I also like the way the shoe fit, snug around my foot, liked where the two velcro straps are placed and really locked the shoe in, heavy leather support around foot and i liked how the heel of my foot fit into the heel of the shoe. Thought the shoe was really sturdy overall.
When i was doing more volume i would have heavier weeks and ligher weeks. I am getting ready to peak in mid august so trying to get a little more linear progression mode. As long as i control my volume and recover form week to week it will be doable. If i get a little beat up then back to a heavier week/lighter week.
[quote]kmcnyc wrote:
nice work
and very good looking squats.
and I like how you snuck in some unilateral work.
Adidas just released a 95$ shoe I think I am going for those.
every time I see your gym I am jealous.[/quote]
Thanks Kev, i usually try to work in something unilateral. At this point as my comp lifts get heavier my unilateral work turns into almost prehab mobility stuff. Once my comp lifts are in training to train mode then the unilateral work and assistance work get cranked back up.
Let me know how you like the Adidas
[quote]ouroboro_s wrote:
I was kind of transfixed by the squats as well. It almost looks like there is an invisible wall behind you; you seem to sit so far back without leaning forward that it defies physics, in my mind at any rate. I don’t know how you don’t tip over back wards.[/quote]
Lol, i am not really sure either and i am not sure if its good or bad. I know i was able to sit back into my squat better with the nikes? UpScale has a pair coming this week and it will be interesting to see if she has the same results versus the knee shooting forward a bit?
Your depth is spot on. Your form is incredible. You have all the signs of a really experienced and talented lifter. I know many people have said it, but your log is like a tutorial.
Do you plan to compete again? You obviously have tremendous talent.
I’ve been considering trying out a heeled shoe after my meet. Right now, I’m a chucks girl. My concern is that the heel might be too much with gear since there’s already a forward pull.
[quote]kpsnap wrote:
Your depth is spot on. Your form is incredible. You have all the signs of a really experienced and talented lifter. I know many people have said it, but your log is like a tutorial.
Do you plan to compete again? You obviously have tremendous talent.
I’ve been considering trying out a heeled shoe after my meet. Right now, I’m a chucks girl. My concern is that the heel might be too much with gear since there’s already a forward pull.[/quote]
Thanks Snap, my depth always concerns me though as i am only a hair from being high. Looks like probably hit raw nats in August but we’ll see.
I like the heel, feels like i can sit back into the squat more. If i use a flat shoe and sit back i bend over quite a bit. Be interested to see how you like the heel when you give it a try.
When are the state games for you.
You’re doing USAPL Raw Nats? In PA?
My meet is 18 days away. Still trying to dial in numbers.
[quote]kpsnap wrote:
You’re doing USAPL Raw Nats? In PA?
My meet is 18 days away. Still trying to dial in numbers.[/quote]
Thats the plan but have some work conflicts. I think i can work it out to go though…hoping anyway.
Your getting close…exciting
Don’t you have to have a qualifying total to do that meet? Thought you haven’t done a meet in awhile . . .
Yeah, my meet is close. I’m getting excited. Was dreading it a few weeks ago when things weren’t going my way. But I’ve been able to turn that around.