Anxiously awaiting squat attack plan!
The squat attack plan involves something I should have done long ago: getting some real-life coaching. On Wednesday I have an appointment for a evaluation with a really good coach – one who writes articles for this site and who I’ve followed for a long time. I’ll have to ask him if he’s cool with me using his name, so I’ll hold off for now.
But I’m VERY excited about this. I think he can tell me what is causing my terrible, horrible no-good knee cave.
Yesterday’s training was good in many ways, but frustrating in others.
Sumo deadlift day
from floor:
95# 1 x 5
115# 1 x 5
deficit pulls are hard for me, can’t seem to keep a decent back arch even when the weight is low
135# 1 x 5
belt on:
155# 1 x 2, 1 x 1 <—frustrating, I am not happy with my form. My back shouldn’t round at this weight, yet I just can’t keep any arch at all. FUCK!
No need to do more of those, so:
Standing GMs
Bar 1 x 5
65# 1 x 5
75# 1 x 5
85# 1 x 5
95# 1 x 5 <–hard and not really that low
RDLs
95# 3 x 10
Today’s training was a 6.18 mile run (almost 10K!) for the longest run since I got sick. Felt good. Pace was decent (9:14 min/mile), but still slower than when I last ran this distance in November 2011 (8:49 min/mile). I’m clawing my way back, though.
Kimba, I know that an arch is perfect for DLs but from what I can tell some people can’t hold an arch while pulling but as long as they maintain a neutral spine its all good. Are you rounding or are you just not aching?
I would think sumo deficits are harder to keep an arch than regular sumo.
YAY!!! OMG I am SUPER excited for you to be getting coaching. I suspect a tweak here or there will make a world of difference.
Nice running too!! I think I remember you had a race planned for April, is that still on? Or maybe I’m making that up.
Keep on clawing.
Awesome, great plan getting some coaching. That’s thoughtful on not using his name without permission, but I haven’t seen too many coaches who turn down free advertising. 
First of all, if I saw a 47 year old woman deadlifting in my gym I would have a heart attack (i have been a member at my gym for 7 months and have seen 4 males DL in that time). 200lbs is awesome. My weakness is off the floor too and I hate deficit DL’s, they help but my form blows as well for them. I have been trying snatch grip (obviously not Sumo) Dl’s lately and I am actually feeling better off the floor when I go back to conventional. Just figured I would throw that in!
Coaching FTW!
Joe, you are right: an arch isn’t necessary if you have a straight back. I guess I’m judging my back as not straight enough to qualify. Which is a bummer.
lula, I had planned on doing a 10K at the end of April with a couple of friends. Its a rolling course, and I’ve only been rehabbing on flats. Hopefully hill training won’t kill me and that race will be ON! BTW, bought new shoes – Merrell Dash Gloves in my favorite color: orange! I’m going to (slowly and carefully) try out some minimalism. I’ve run in Nike Frees from the beginning, so this isn’t too drastic a change. But it definitely feels different and just a few minutes of running at a go in them is the plan.
jack, I’d expect most coaches love free advertising. But if I get a program and broadcast it publicly, I think some coaches wouldn’t be cool with that. We’ll have to see.
Hi americaninsweden and welcome. I’m very used to being treated like a zoo animal in the weight room. It indeed is pretty darn rare to see someone like me or Snap or arachne in the weight room pulling the big-boy plates. I’ve never tried snatch grips, but I’m open to anything if it will help!
Dog, so true.
Really weak bench day in the weight room yesterday. It was 5s day and I only got 3 on the money set. Then I couldn’t even bust out a BBB set of 5 x 10 (had to stop at 8 reps on 3 of the sets…boo) with a measly 65 lbs. Still working on my endurance and recovery, but its not there yet.
But in the spirit of being grateful for being in the weight room at all, I did row the 45 lb. DB for the first time in awhile. 4 x 5 of one-armed bent-over DB rows. I’ll take that.
[quote]kimbakimba wrote:
lula, I had planned on doing a 10K at the end of April with a couple of friends. Its a rolling course, and I’ve only been rehabbing on flats. Hopefully hill training won’t kill me and that race will be ON! BTW, bought new shoes – Merrell Dash Gloves in my favorite color: orange! I’m going to (slowly and carefully) try out some minimalism. I’ve run in Nike Frees from the beginning, so this isn’t too drastic a change. But it definitely feels different and just a few minutes of running at a go in them is the plan.
[/quote]
Nice! I have a pair or the Merrell Barefoot pace gloves and surprised myself by liking them for running. You’ll have to give us a report on how you like the Dash.
I’m really enjoying your year of gratitude and find myself thinking of that often.
Impressive pulling, kimba!
yeah, the gratitude thing is good for me as well. will be interested to see how your squat improves with the coaching. i’m pretty darned sure that it will. great idea to seek some out.
[quote]kimbakimba wrote:
Hi americaninsweden and welcome. I’m very used to being treated like a zoo animal in the weight room. It indeed is pretty darn rare to see someone like me or Snap or arachne in the weight room pulling the big-boy plates.
[/quote]
^true dat. I’ve had people do spit takes when I was only deadlifting 135. Srsly.
I’m excited for you to have a coach!
lula, I tried on the Pace gloves last year but didn’t get that immediate “I love these shoes” feeling. So I passed, and honestly didn’t have high hopes for the Dash Gloves since I knew they were similar. But the Dashes are just different enough that it was love at first try-on. But, DAMN. Really different feel from my Nike Frees! I never realized how much padding the Frees really have!
SteelyD, thanks for stopping by and for your kind words.
alexus, I should have sought out competent coaching years ago. Ah well, better late than never!
Spider, excited is an understatement!
So yesterday my husband and I headed to Cressey Performance for evaluations – him with Eric for some shoulder issues, and me with Tony Gentilcore for my terrible knee cave problems. I feel really lucky to live within reasonable distance of such a fine training facility.
I was unsurprised to hear that my hips/glutes and especially glute meds are incredibly weak. Like, amazingly bad. Since I also have a bigger-than-usual Q angle for a chick, this has proven to be a deadly combination for squatting.
Tony worked with me to change my setup on my squats and deads. In squatting and to some extent in pulling as well, I don’t seem to want to use my posterior chain and rely on my strong quads to get things done. When Tony cued me to squat actually sitting back and using my glutes, I could barely put up a 55 lb. squat to a high box.
I’m OK with lifting measly weight for as long as it takes to groove the correct movement patterns. It beats spinning my wheels and going nowhere on this lift for years.
I suspect that when I get my program next week, I’ll be doing lots of butt-busting one-legged stuff. You know, the stuff I know I should do, but can’t make myself do without help.
Stay tuned. This oughta be an interesting ride.
I am very excited for you with your newest coaching development. Sometimes you have to go backwards to ultimately move forwards. Here’s to rebuilding your squat!
So excited for you, you have been so patient with this knee cave situation.
Looking forward to taking this next journey with you.
Smoking new Avi, Kimba~
Snap, I am fully prepared to go backwards for a while. Its not so far backwards anyway – I haven’t really squatted much above 100 lbs. for quite a long time.
Up, thanks for the encouragement! Its good to change things up, and I was overdue.
Edgy, thanks for the kind words.
Yesterday’s training was a 4 mile tempo run. I wanted to hit an 8:54 pace during the middle two miles. Instead I got 8:38 for mile 2 and 9:04 for mile 3. When averaged, I met my goal. But I’ll redo this run next week and try to get it for reals.
Friday night training happened, but I’m deloading in advance of getting my new program next week. I practiced my new squat cues and got it up to 65 lbs pretty well.
Then:
MP 3’s day
49# 1 x 3
56# 1 x 3
63# 1 x 3 <–rep PR +2
I was happy with this, and promptly left to go home for dinner.
Today, believe it or not, I’m going to a hot yoga class. First time ever for hot yoga, although I’ve done yoga before. My niece asked me to go to a “Yoga for Runners” class with her, so what the hell?
Hot yoga is hot.
Good work in here, counselor.
I enjoyed hot yoga when I could get to it.
Its official: yoga bores the living crap out of me. Next time I decide to spend two hours of my life in a yoga class, I’d appreciate someone reminding me of this.
Jack, you are right. Its just yoga, but sweaty.
Joe, OF COURSE you liked hot yoga. Lots of young girls wearing not much. What’s not to like?