A girl
who I have been working with for the last
four years won miss basketball she was also named mcdonalds all American … She will be going to a major d 1 school next year !!!
It’s fun to see them develope over the years
Today is my first squat clinic at Crossfit …
I am looking forward to it. talking infront of groups of people is one of my favorite things to do.
First I will be working with about 15 coaches
Then I will be working with 15 memebers of the public some Crossfit memebers some
not.
I will put a brief summery up of what I covered and some of the questions asked
Jim
Awesome log man, I’ll be following this
let me know how the clinic went hoss
[quote]squat1000b700 wrote:
[quote]sinnott wrote:
hannah johnson is a fricken beast[/quote]
Yes Hannah is a great lifter and a really awesome
person as well …
You going to the gorillia barbell meet at the end of the month ?
Big lou and all the westside crew will be there
Jim [/quote]
where is the meet at? you know jake anderson? he went to eku at the same time i did… strong ass guy
jake lifts for a group of guys that have the logo gorilla barebll club
Sorry I didn’t get back to you sooner, yes I know Jake I have training with him he is retarded strong. I gave him my squat suit to use … He is a goodman and a great lifter. Squat clinic was excellent … I have been crazy busy basketball off
season sonthings are picking up. I will post my training later today …
I am finally starting getting everything to fire right I pulled 600 easy standing on a big fat
bumped plate so I am really happy with that
Had alot more in to tank but didn’t want to risk pissing my back off
Meet is in Richmond ky
Jim
[quote]ashylarryku wrote:
Awesome log man, I’ll be following this[/quote]
thank you
What an awesome week (i have been crazy busy) my squat clinic was so much fun last friday and the meet past saturday was a blast very well run and great location. Got to watch aj roberts total 2600 … he smoked 1035 and squatted it as fast as i have ever seen anyone squat it including chuck v.
I was nice to only have to drive 20 mins to go to a great meet. Usually a trip to ohio is in order for great meets. big props to Grorrila barbell and Brandon Lilly for mutting on a great event.
brief summary of crossfit squat clinic.
in order to squat big you must start the lift in a powerful position.
set up is very important … shoulder blades pulled together chest up, hips under the bar to start the lift.
this crossfit teaches a low bar postision we changed that lol
I made the argument that most people especally women are not going to fell powerful in a low bar postition. thet will be more concered with hlding the bar on the bar then squatting the weight. If you don’t feel stable and powerful your squat is more than likly going to suck.
you must be mobile in the hips and ankes while being able to keep an upright position.
lucky for me they put in the dynamic warm up i suggested a number of weeks ago and it has already made a huge difference. (thank goodness because it would have been a mess with out it LOL)
one must drive the knees out before sitting back… knees must also stay out on way up
one must squeeze the bar the entire lift to keep body tight.
i evaled every persons squat and suggested exercises to brig up weak areas. I also had a few people squat off a box because they had no idea how to squat at all. there were many quad squattters … I think i said strengthen glutes and bring the hips 7 million times …
I then explained the difference between doing an exercise just to do it … (this crossfit has never done any real strength training) and doing it to build up weak areas … I explained you have to squeeze the muscle and make it work… watching people do explosive back raises is kind fun … they have amazing dynamic strength in the neck lol I doubt it carries over into anything lol
it has been a fun experience so far …
deadlift is next
Lifting (brief summary)
monday the 22
i had a massage that day i usually don’t lift on massage day but something told me too i’m glad i listened
pull standing on bumpers
worked up to an easy 600 single … this is not my best and i had plenty left in the tank but everything was finally starting to fire right and i didn’t want to push it i was very happy.
going in the right direction
after that i did some back raises and some heavy dragging
tuesday nigh 23rd
upper
did floor press close grip
worked up to 430
did three singles very happy
this is the first time i have not felt anything in my back while presing things are finally going in the right direction
can’t remember exactly what we did after
rows tris abs
wednesday
warm up three times
foam rolling
light dragging every way possible
thursday 25th
second upper day
plyo push ups (from knees first two last one stading)
3X12
then worked up to 250X3 on stading millatry
then 2X12 with 185
dumbell power cleans3X16
band tris
prowler sprints X10
Friday 26th
Lower
free squat working on being explosive and bring the hips and spreading the floor hard (just a belt)
did 315 for 10X2 all very fast finally no pain at all coming out of bottom… super fast starting to feel like the old Jim finally
5X5 penlay rows 275
then 2X12 225
step ups 3X80 80lbs dunbells on last set
pull throughs on seated row machine sucked really bad …3X16
paired with ab wheel
standing dumbell side bends
great night !!!
Saturday meet (turning into and all day cheat day !!! then UFC fight at night)
yes I know GPS is a great wrestler but your telling me a guy that does not but train for a living cant learn how to sprawl LOL
sunday warm up rolling
prowler sprints X10
finally tonight lol
Monday march 29th
lower
all done on a slightly lower than par box just a belt
worked up to and easy 600 single X3 very happy not my best but everything is starting to fire right.
then dropped to 405 X12
then put 135 on the bar and sat at very bottom for 2 mins
narrow stance then wide strecking glutes and ankles some
then i did static hold bar pop ups three sets
100 lbs kb swings 3X16 paired with sit ups holding 80lbs dumbell on chest
then 3X10 GHR
DONE
I am very please how far i have come in the last few weeks. The Chiro has helped so much, and so has the massage work. My body feels better than ever and i am sure it has alot to do with my new found sleep. As time goes on the better i feel. I am very excited about the next few weeks. My numbers are strarting to go in the right direction and my body is starting to work in ways that is used too…
tomm heavy upper day
Jim
now that i am starting to move real weight around again i am going to have to make some adjustments in my training schedual
crossfit clinic sounds like a good time. what was the dynamic warmup you had them do? i usually warm up with some box jumps but a certain gym i go to sometimes doesn’t have high boxes so i’m looking for something else to give a shot at
[quote]ashylarryku wrote:
crossfit clinic sounds like a good time. what was the dynamic warmup you had them do? i usually warm up with some box jumps but a certain gym i go to sometimes doesn’t have high boxes so i’m looking for something else to give a shot at[/quote]
they hired me as a consultant and i watched them for a week before i made some reccomendations.
they had zero hip and ankle mobility
90% coulding first hips or glutes
most of them could not do an overhead squat
most of them could not get into a proper deadlift position.
so I had them install a 10 min warm up mostly on the floor it is a combo of the parisi warm up. Some mike robertson asses and correct exercises and a few of my own things. it focuses on glute activation hip and ankle mobilty as well as ankle flexibility.
It has MADE a HUGE difference not only in there lifts but many of there back, knee and shoulder pain has gone away.
It doesn’t take much at first …
Most of these poeple sit in a desk all day … so adderessing bad posture is not on vital for lifting but for overall heath as well
Jim
good shit hoss
Things that make America great
dude, tha pic of you on the first page that cbear posted, is pretty much what i wana look like. need to drop the brownies and hit the dead lift!!!
[quote]Marzouk wrote:
dude, tha pic of you on the first page that cbear posted, is pretty much what i wana look like. need to drop the brownies and hit the dead lift!!![/quote]
Thank you
here are some pointers for you:
Lift heavy shit (with as good of form as possible)
eat lots I mean LOTS yes lots of good food
… And some
junk too lol
Through in some bodybuilding every now and then
Bust your ass
bust your ass
Train heard but smart
Get massage work
Eat some more
Do some sort of sprinting either prowler sprints or
hill sprints
Do all these things for 20 years
Jim
I would reccomend something westside
for skinny basatards for those wanting to be strong and athletic
Good luck it
takes time lots of it