Typical you: very honest and perceptive. I’ve done similar things, and never regretted fixing it in the end. Best to fix them before the pain sets in.
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Well may be i have strong organism and pain will never show. Who knows. I was lifting with so bad technique for years and noting bad happened. Is this ok?
I don’t say i will succeed but at least i can try.
And yesterday when i said to this guy that i want to continue to train with them for the rest 6 planned workouts and i would travel to the capital for this, he said no. He said that it’s time to me to overthink what’s happened and to exercise this new tips and may be we will meet after a month or so if i have any improvement. Sounds fair to me.
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Very fair. The rare good trainer. I’m glad you found one.
Here’s funny thing I just realised. I have pretty reasonable mobility for a bigger guy, and I haven’t lost much since I was smaller. A lot of it was because I spent 2012 to 2014 competing in kettlebell sport, and I think you might be one of the few people on here who know what that is. So I spent a bunch of time getting more mobile in my shoulders, thoracic and hamstrings. It took a couple of years but I never really lost it.
So keep trying. You’ll get there.
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Oh, I know what is kettlebell lifting or girevoy sport. I can do only swings with not so good form. :(. A friend of mine practice this sport and I know how incredibly strong you must be - for example a 60kg woman does long cycle of snaches or jerks with 28kg or 32kg kettlebell holy shit :). And the mobility is everything, I’m sure that you have such great mobility.
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Let be honest- I speak so enthusiastic right now but there’s a big chance to give up a few weeks later 
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So may be I don’t need to do my own video, this explain one of the key moments.
I can raise my hands only to horizontal or just a few cm above.
Every overhead press I do is compensating with spine curve.
The interesting thing is that my coach is applied this to himself and for 1-2 years he fixed this.
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I never got NEAR the professional weights. Best I did was a few sets with the 28s, most of my training was with 16, 20 and 24.
I got more beat up from that than anything I’ve done. That was six to seven days a week training, no rest. Always dealing with some hole in my elbow or hips from the rack position. Then the last straw was I developed lipomas on my wrists and bruised my radius and ulna so badly I thought my arm broke. That’s when I started barbell training while it recovered, and I never went back.
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That’s what u get for crossfit
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It was arguably worse than crossfit. Like, here’s two kettlebells. Clean them once and then jerk them for 10 minutes. You can’t put them down. When you’re done get rid of one and then snatch the remaining one for 10 minutes, it can never touch the ground and you get to switch hands once.
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but y
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The moment I started asking that I stopped.
I got decent conditioning out of it, I could run 10 km in an hour without doing much running. Body comp was dad bod extreme with extra lacerations, weight was sitting around 198 lbs. Didn’t really hurt my strength much, definitely didn’t build it. Did help my mobility and joints though.
At my best I could do around 100 jerks with 2x20 kg in 10 minutes, I think around 50 or 60 clean and jerk with 2x24 in seven minutes or so and something like 200 snatches with 20 kg in 10 minutes. That’s like a 400 kilo total for a 100 kilo dude. Super, super unimpressive.
Bottom line, for two full years I gave it everything I could and I sucked at it. I’m just not physically or mentally suited to that sport. Definitely found my home in powerlifting.
Sorry, hijack over.
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I felt weak and tired today because of all of these static exercises yesterday, my back muscles was tired. I still had muscle soreness in my hamstrings and glutes, so I did a very light and easy workout.
This week was kind of deload , I have only one normal workout in thuesday , the rest didn’t count. I take this like a necessary rest.
I will restart my routine next week but first I need to decide how to include the new tips in my old habbits. In bulgarian we have a proverb that sounds like “There can not be a new brothel with the old whores :)”. We have very interesting and offensive preverbs, ha :).
18.01.2020
1. bench press shoulder wide grip (47,5kg warm up) 3x7x57,5kg
2. pull up neutral grip 3x7
3. goblet pause squat 3x10x20kg
4. leg extensions 3x10x25kg
5. lat pull down reverse grip 3x12x50kg
6. peck deck 3x12x40kg
7. split squats on smith machine 2x12 + 20kg added
8. dumbbell RDL 2x12x(2x25kg)
- 5 sets static squats to failure
And that was it, almost nothing. I spend the time talking to the gym owner and discusing training tips and methods.
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what do you think is going on here? I will tell you- nothing. Hahaha.
This is the fucking split squat that the coach showed me. Straight back, flexed core , neutral pelvis and my body weight distributed equaly between my two legs.
That’s a 20 sec video of attempt to stand up upright. (not forward like lunges just upright.) I can’t. That’s a 20 sec video of full body muscle contraction, my legs are shaking. Just weak glutes. In the moment I cheat with pelvic tilt or transfer the weight to one of the legs if absolutely normal and easy.
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Yep, I am alive! :).
19.01.2020
Rest day.
Just chill at home next to the heater.
20.01.2020
Rest day.
I planned a workout but my stupid boss detained me after work and I got hungry and it was too late and bla bla- evening next to the heater.
21.01.2020
triple set
30% less weight and 30% slower
1. goblet squat 3x10x20kg
2. lex extensions 3x10
3. leg and hip raises decline bench 3x10
4. cable lat pull down bilateral 3x10
5. cable chest press 3x15
6. lateral dumbbell raises 3x12x(2x5kg)
7. dumbbell RDL 3x12x(2x25kg)
8. seated leg press machine 3x12x90kg
9. calf raises on seated leg press machine 3x12x90kg
10. cable lat pull down with rope 3x10x60kg
11. lying triceps extensions 3x10-12 x (2x7,5kg)
12. crunches 3x15
- 4x12 Scapula retractions one or two hands
Interesting. I felt fatique through the set because the exhausting core activation and slow motion but not after the set, I almost didn;t have need for rest. Let’s see tomorrow. I took videos of most of the exercises to share them with the coach and I will upload them here later.
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Goblet squat very light weight but my glutes hurt today.
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RDL
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Such a awful day
I woke up at 4-4,30h in the morning, all day travelled in the car, no proper food and my hamstrings and glutes were in pain and stiffness.
But even this I went for a workour. Well, my workouts won’t be so attractive from now on, because I really want to work over the form and muscle isolation and slow tempo training, so I will use much lighter weights.
This is fucking hard, but …
22.01.2020
triple sets, tempo 3:1:3:1
1. lat pull down reverse grip 8x40kg nope … 8x30kg 8x30kg
2. bench press 8-7-6x47,5kg
3. leg raises on roman chair 3x15
4. split squats on smith machine 3x12 20kg added
5. leg extensions 3x10x25kg
6. seated calf raises 3x15x35kg
7. low row 3x10x30kg
8. peck dec 3x12x40kg
9. hyperextensions 3x20
+ 4 sets isometric squat with band
+ 4x12 scapula retraction on pulley
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This is the way
Also have some split squat footage to make u jealous. I dunno if you read my post earlier in your log but if you keep pushing into uncomfy ranges of motion on your exercises you’ll get more mobile. Only a matter of time.
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As I said- every advice will be considered. But when they will be applied-well, all in good time. I obviously need to realise it for myself.
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So you’re saying there is point in split squats that isn’t uncomfortable?
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If u work at it most people are going to be able to smash out deficit split squats sooner or later. Ur work ethic may preclude u mate