Spin - I think this instructor has found his groove, because this class is starting to rock. Now if only he’d get a pole or something and bop the people that start singing to the music/talking.
PM
Walk to gym 1m
CC
Bre’s Butt stuff
I figured out the piriformis thing. Oh my fucking god, that hurts. I had to swap the LX ball for the foam roller.
I felt like playing with sumo some more so I did. Let’s call it greasing the groove, that’s just working the CNS, right? Building the mind muscle connection?
lbsxsetxrep
Sumo 135x5 155x3x5 175x2x5
Then did a few DB snatches supersetted with planks. When I do them, I’m working on making the snatches more like snatches and less robot like.
yeah i think it took me a few weeks before i was comfortably holding the bar in the rack.
i’d do some stretching beforehand and between sets. pulling my hands back from my wrists or using a wall to help stretch them. stretching my fingers back, too. to start with i could only get my longest finger in under the bar. eventually more fingers (like that chick). now i can death grip the bar in the rack with my elbows up - but that took over a year and i think i’m still better off when i don’t death grip it.
it should rest comfortably on your delts so long as your elbows are up. you don’t need to grip it at all. getting fingers in under it is only about your needing to put your hands somewhere and your hands already being on the bar from the powerclean. i’ve seen vids of people front squat holding their arms out straight like zombies. the bar is balanced on their shoulders and stays in positions so long as they don’t drop their arms / elbows. i think you need at least one finger under for powercleaning, though, because you can’t get your hands totally out the way.
[quote]alexus wrote:
yeah i think it took me a few weeks before i was comfortably holding the bar in the rack.
i’d do some stretching beforehand and between sets. pulling my hands back from my wrists or using a wall to help stretch them. stretching my fingers back, too. to start with i could only get my longest finger in under the bar. eventually more fingers (like that chick). now i can death grip the bar in the rack with my elbows up - but that took over a year and i think i’m still better off when i don’t death grip it.
it should rest comfortably on your delts so long as your elbows are up. you don’t need to grip it at all. getting fingers in under it is only about your needing to put your hands somewhere and your hands already being on the bar from the powerclean. i’ve seen vids of people front squat holding their arms out straight like zombies. the bar is balanced on their shoulders and stays in positions so long as they don’t drop their arms / elbows. i think you need at least one finger under for powercleaning, though, because you can’t get your hands totally out the way.
i should try sumo and see how my butt likes it.[/quote]
I wasn’t actually trying for the death grip, I think it’s just habit. You’ve gotta keep that sucker from flying around. I’ll just have to continue with the wrist stretching I suppose. I feel like I just keep adding various stretching to everything. le sigh
I get the whole on the delt thing, I just thought fingers had to be under them. It’s good to know that’s not necessary. My shoulders have actually had a weird sore spot all week, and I just realized it was from the bar resting on them.
Let us know what you think about sumo (which is also just fun to say; don’t you picture a giant asian man?).
Bre’s Butt stuff
I figured out the piriformis thing. Oh my fucking god, that hurts. I had to swap the LX ball for the foam roller.
[/quote]
haha. I got more butt stuff that hurts when you’re ready.
good job. i <3 the piriformis myofascial release. GRRRRRRR!!!
also, good job at rowing. it’s hell. 5km - not easy. post a vid, if you want a technique critique. better technique = faster 5km.
[/quote]
I don’t think I’ll be ready for a while, I’ve fit it in once a week and my ass is still complaining.
I’ll see if I can get video, it’s in the cardio room in a squished corner, so I’ll have to wait until a dead time. I did manage to get the 5k down to 27min, I think last time was like 31 so not too bad. It is hellishly hard if you pay attention and actually try to go fast. Probably why rowers are always so hot.
dont death grip the bar- just let it sit in your hands when you rack it.
you should feel like your being choked by the bar[/quote]
I don’t like your friends that much, they hurt.
Thanks
I’ve done front squat with my arms crossed, so I know the choking feeling, it’s just hard to get there post clean. I will work on it an make it not hard.
Wends
AM
Yoga, but she’s trying to make it into a ‘yoga fusion’ class and so it had 15 min of weird non-yoga stuff. Early in the morning my balance blows, so jumping onto a bosu ball is more of a coordination test than anything else.
PM
Raining - Drove to gym
CC
lbsxsetxrep
Squats
BW 2x5 45x5 85x3x5 95x3
I threw the 95 in there to see how heavy it was going to be. I think next go will be working at the 90lb mark.
Press
20x2x5 25x3x5
The 20 is too easy, the 25 too hard, they were more like sets of 2, 1, 1, not 5. DJHT suggested just using the bar, and I think that’s what I’ll do for a while. It’s just so big, I don’t like trying to manage it above my head. I will stop being a baby about it though.
Cleans
Weird light bar + 50lbs x5 x3
Worked on getting the bar to sit on my delt whilst racked, and stretched my wrists between each go. It’ll get there. Adding weight does make the flow of the movement easier.
Bit of random dicking around. Stretched, jumped on some stuff, you know, pretended I was 12.
Thursday
AM
Mobility stuff
Need to go back to juniormint’s log to see exactly how not to pitch forward during the cossack squats.
Some Ab stuff
Plank
Dead bugs
By Thursday morn the week has usually caught up with me, so it wasn’t anything intense.
PM
Yoga
I’m starting to feel really comfortable in this class. She had us do eagle pose (picture) and I think my legs are just to big to wrap around like that.
Then I really didn’t want to row, so I did. I didn’t do anything real in the am, and so I went with suck it the fuck up.
5km in 27 min, better than last weeks 31min, but still I had a few minutes of just moving on the machine to pep talk/catch my breath.
I love how everybody picked up Cossack squats from junior mint’s log.
I would like to know more about the “random dicking around” that you do at the gym. And good for you and your “suck it the fuck up” attitude. Your log makes me smile.
[quote]Nadia Comeandeat wrote:
I love how everybody picked up Cossack squats from junior mint’s log.
I would like to know more about the “random dicking around” that you do at the gym. And good for you and your “suck it the fuck up” attitude. Your log makes me smile. [/quote]
It’s not awesome like your random dicking around. The gym has a bunch of fun stuff for the aerobics classes to play with, so sometimes I like to play when no one is in that area. I think I jumped on the bosu ball a bit. Rolled around on the giant balls (what are they called?). Pretended I was a ballerina at the bar. You know that crazy stuff you do when no one is watching. Rolling around on the ball can be awesome, if you try to move around without falling off. Not that I don’t constantly fall off things.
I’m working on less bitching, more doing. I seem to be at the phase where I still bitch, but also do.
I can’t help myself! I have issues with social contagion!
