Road to 2013 CPU Nationals - 105kg Junior

[Paradox]

Originally Posted by BendtheBar

Took me a minute to figure out what this was.

Haha, ya, sorry. It's band pull apart x mini band (red from elitefts) for those also wondering.

[ravimolasaria]

Originally Posted by Paradox

Squat
170kg x 3 x 2 sets
belt
195kg x 3 x 5 sets

Front squat
110kg x 2 x 6 sets

Military Press
55kg x 3 x 6 sets
40kg x 10 x 5 sets

Strong work Dave ... Hunter had already told you the reason why you were not feeling 100% so no reason to repeat it ... take care next time ... Keep lifting brother ...

[Fazc]

Originally Posted by Paradox

I'm STILL sitting backward on my front squats no matter how much of a conscience effort I make to sit straight down. Fuck.

Slow the descent down.

Instead of focusing on sitting straight down, concentrate on breaking at the knees and keeping your torso vertical. You should be able to get down to about midway with zero change in torso angle, at that point a little forward lean is permissible. If you make the whole rep a little slower you'll be able to at least get down in the correct position.

It doesn't really matter how you get up (yet).

Lower the weight as well, and obviously stretch before you actually squat.

[Paradox]

Originally Posted by Fazc

Slow the descent down.

Instead of focusing on sitting straight down, concentrate on breaking at the knees and keeping your torso vertical. You should be able to get down to about midway with zero change in torso angle, at that point a little forward lean is permissible. If you make the whole rep a little slower you'll be able to at least get down in the correct position.

It doesn't really matter how you get up (yet).

Lower the weight as well, and obviously stretch before you actually squat.

Thanks, Fazc. I'm still working on ankle mobility constantly, which is a huge limiting factor I think.

I think I'll film every warm up set and have someone cue me to stay upright and tell me when I break from it.

[Fazc]

Originally Posted by Paradox

Thanks, Fazc. I'm still working on ankle mobility constantly, which is a huge limiting factor I think.

Well there's probably a bunch of stuff going on which is limiting you, that was my experience anyway.

You won't help yourself by descending so fast and not breaking at the knees though.

[Paradox]

Originally Posted by Fazc

Well there's probably a bunch of stuff going on which is limiting you, that was my experience anyway.

You won't help yourself by descending so fast and not breaking at the knees though.

Certainly not. Sorry if I sounded like I wasn't going to apply that, I most definitely am.

[Fazc]

Originally Posted by Paradox

Certainly not. Sorry if I sounded like I wasn't going to apply that, I most definitely am.

No it's fine, I was just thinking out loud. A few times in the past I've focused on stretching a lot when actually the bigger issues were me not using the form which allowed that flexibility to be used effectively.

From now on, I'm more focused on the execution of the movement. If you get what I mean?

[Paradox]

I very much get what you mean. I like the way Kelly Starrett recently said it (and this is paraphrasing):

"You don't mobilize muscles, you mobilize movements"

I would definitely agree that mobility is movement specific, and the best way to build that mobility is to go through the full range of motion of that movement.

Plan of action, for me, tomorrow:

1) Longer general warm up.
Sometimes I just skip for 2 minutes and I'm done. That has to change.
2) Better use of rolling
I don't need to waste time on certain areas, especially when that time is too short to do anything anyway. I'll spend more time where I need it. IT bands, quads, glutes, bottom of feet.
3) Specific mobilization drills.
I need anterior hip capsule and ankle mobility, bad.
4) Dynamic warm up.
Do it. Don't skip it.

Then, focus on perfect movement during the movements.

[Fazc]

Originally Posted by Paradox

Plan of action, for me, tomorrow:

1) Longer general warm up.
Sometimes I just skip for 2 minutes and I'm done. That has to change.
2) Better use of rolling
I don't need to waste time on certain areas, especially when that time is too short to do anything anyway. I'll spend more time where I need it. IT bands, quads, glutes, bottom of feet.
3) Specific mobilization drills.
I need anterior hip capsule and ankle mobility, bad.
4) Dynamic warm up.
Do it. Don't skip it.

That's pretty much what I did with Tom, my quads were burning by the time we got to lifting but I went ahead and set a big PR. All because getting into positions was far easier.

I think this is one situation where specific stretching is of huge benefit prior to training. What you lose from stretching prior is more than what you make up for being able to get into the correct positions.

Time for me to do a light session, stretching first!

[Paradox]

Just did the 10 minute squat a la mobilitywod. It sucked. I think it took me 5-6 intervals.