Have you tried doing some split squats to loosen up the hip flexors? I recently had some slight knee pain and had some tight hip flexors. Doing the split squats really loosened them up and seemed to help with the knee pain. It also helps to really push the knees out when squatting as opposed to just letting them drift forward.
[quote]AquaCruzer wrote:
Have you tried doing some split squats to loosen up the hip flexors? I recently had some slight knee pain and had some tight hip flexors. Doing the split squats really loosened them up and seemed to help with the knee pain. It also helps to really push the knees out when squatting as opposed to just letting them drift forward.[/quote]
Thanks for the tips, I’ll definitely try out the split squats to loosen me up! Will also definitely try to focus on driving the knees out too, I’d imagine that as I squat with such a narrow stance it doesn’t really help things so this is something I’ll need to watch.
25th November:
A. Clean and Jerks:
50kgx3
60kgx3
70kgx3
80kgx1 x3
85kgx1 x3
87.5kgx1 (Pr)
90kgx1 (Pr, happy with this)
92.5kgxalmost (Got the jerk with this, but when I went to step back to finish my left lat cramped up and I had to dump it…)]
B. Clean Pulls:
60kgx5 x2
70kgx5 x2
75kgx5 x3
C. Pendlay Rows:
60kgx5 x2 (Paused)
65kgx8 x2
67.5kgx8 (Up from last week with a better feel)
Notes:
Solid training. Went in feeling like shit and was taking ages to warm up. Assumed I was in for a shitty session due to being stressed as fuck and working off 3 hours sleep. Worked up to 85kg feeling like this and then the can of Monster I chugged before hand finally kicked in and stuff started falling into place. Cleans were feeling light and the jerks were decently snappy. Happy to get 90kg up although the jerk didn’t feel that great form wise. Weirdly enough the jerk at 92.5kg felt way better than the jerk at 90kg… Will hit some bench up tomorrow for bro-friday, looking forward to it.
25th November:
A. Bench 5/3/1:
Barx10
40kgx5
60kgx5
72.5kgx3
82.5kgx5 (Meant to go for prescribed reps, had a couple left in the tank)
87.2kgx1
90kgx1
B. CGBP:
80kgx5 x2
75kgx5 x5 (BRUTAL)
60kgx13
60kgx8 (Triceps were completely dead by this stage…)
C. Weighted Narrow grip chins:
8reps +10kg
6reps +15kg (x2)
5reps +15kg
10 @ Bodyweight
D. Incline DB Flies:
5 sets. Dat pump.
E. Facepulls:
5 sets.
Notes:
Average performance today. Pressing strength didn’t feel 100% so I tried to increase my overall volume rather than push for higher singles like I usually do. Got a silly pump going in the old triceps for sure. Throwing weighted chins back in for a while to see if I can get my numbers decent again. The Problem with bodyweight stuff is that I’m getting fatter faster than I can get strong on them!
Incline flyes? See you at Junior Nats bro.
Good to see that you got through a workout without dropping a barbell on yourself. I reckon we’ll be able to take you out in public soon!
[quote]SamMcLoughin wrote:
Incline flyes? See you at Junior Nats bro.
Good to see that you got through a workout without dropping a barbell on yourself. I reckon we’ll be able to take you out in public soon![/quote]
5 weeks out from from junior nats, my glutes are shredded like lettuce right now brah. You have no idea.
Managed to aggravate an old shoulder injury today whilst doing some snatch practice. FUCK. Hoping this wont be too much of a set back…
[quote]phlegms wrote:
Managed to aggravate an old shoulder injury today whilst doing some snatch practice. FUCK. Hoping this wont be too much of a set back…[/quote]
Hope you heal up fast man, your progress is making me so Jelly up in huer!
[quote]phlegms wrote:
[quote]SamMcLoughin wrote:
Incline flyes? See you at Junior Nats bro.
Good to see that you got through a workout without dropping a barbell on yourself. I reckon we’ll be able to take you out in public soon![/quote]
5 weeks out from from junior nats, my glutes are shredded like lettuce right now brah. You have no idea. [/quote]
Sounds wrinkly, not striated. Your back double bi is ruined.
[quote]SamMcLoughin wrote:
[quote]phlegms wrote:
[quote]SamMcLoughin wrote:
Incline flyes? See you at Junior Nats bro.
Good to see that you got through a workout without dropping a barbell on yourself. I reckon we’ll be able to take you out in public soon![/quote]
5 weeks out from from junior nats, my glutes are shredded like lettuce right now brah. You have no idea. [/quote]
Sounds wrinkly, not striated. Your back double bi is ruined.[/quote]
You can come over and give my glutes the once over later if you want Brah?
November 28th:
A. Cleans (Full):
50kgx3 x3
60kgx3 x2
70kgx3 x2
80kgx3
85kgx1
87.5kgx1
90kgx1
92.5kgx1
97.5kgx1 (Pr!Fuck yeah! Missed this a bunch last week)
100kgxmiss x2
B. Military Press 5/3/1:
Barx5
40kgx5
50kgx5
57.5kgx3
62.5kgx5 (Pr, not sure by how much tho. 1 or 2 in the tank)
C. BTN Push Presses:
50kgx10
60kgx10
60kgx10
65kgx8
70kgx4
D. Toes To bar leg raises:
SomexSome
Notes:
Solid training despite re-injuring my shoulder… Cleans were feeling snappy as fuck. Speed right up until the singles as 92.5 was miles better than previously. 97.5kg felt pretty fast compared to last week. I still need to work on my triple extension (the hip drive specifically) but at least the strength is going up. 100kg didn’t feel too slow surprisingly, I just couldn’t get it to stay on my delts. Pressing was pretty limited due to the delt pain… Still managed to PR on the military pressing though which is nice. Rotating in BTN push presses for a few weeks (or indefinitely?) as my finishing position for the snatch and jerk could do with the strength boost. Quads are toast, not looking forward to squats tomorrow…
wow i am extremely jelly of those cleans
[quote]AquaCruzer wrote:
wow i am extremely jelly of those cleans[/quote]
I was feeling happy enough with them until I watched this:
Dont torture yourself with those vids man, your only lifting this way for a short while and your progress is jaw dropping.
When your 20,000+ hours into Oly lifting then compare yourself to the Oly altheles, oh wait! Youll already be one!
Plus, remember those womenz probably have higher test levels then you 
Good cleaning and pressing man! Very quick progress in here.
As a beginner, you shouldn’t compare your numbers to those of elite athletes.
[quote]spar4tee wrote:
As a beginner, you shouldn’t compare your numbers to those of elite athletes.[/quote]
Yep, I prefer first comparing it to what I consistently see is possible in these very logs. If I can be up there with the stronger guys here I’ll have gone a huge way…
[quote]jake_j_m wrote:
[quote]spar4tee wrote:
As a beginner, you shouldn’t compare your numbers to those of elite athletes.[/quote]
Yep, I prefer first comparing it to what I consistently see is possible in these very logs. If I can be up there with the stronger guys here I’ll have gone a huge way… [/quote]
If I could be as strong as that 120lb asian woman I’d be a very happy man!
29th November:
A. Front Squats 5/3/1:
Barx10
40kgx10
60kgx5
72.5kgx5
82.5kgx5
92.5kgx3
102.5kgx1+2 (Harder than it should of been)
B. Back Squats:
60kgx10
85kgx5
95kgx5
105kgx5
110kgx3
115kgx3 (+2 from last week)
C. Romanian Deadlifts:
80kgx5
100kgx5
110kgx5x5 (Volume PR)
D. Narrow grip chins:
5 sets of 8
Notes:
Decent training despite the tiredness. Front squat got changed up a little as my normal width stance KILLED my knee so I had to bring my stance in about an inch or 2 either side. This means I was going incredibly narrow but it didn’t make my knee hurt so I’ll stick with this width until my knee starts to feel 100% again. Back squats weren’t giving me much knee pain at all which was nice. Was glad to see my numbers get moving again. Recovery hasn’t been optimal lately due to a lack of sleep but I’m getting academically shit on in Uni. at the moment and having to combine early morning library sessions with late night training…not ideal.