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Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha

BW: 87.8kg
Activity: 9.2
Misc:
Diet Compliance: 5/5

Heavy lower body day today. Lets go.

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BS 3x125, 3x145(PR), 5x140(PR), 5x137.5, 5x135
RDL 8x125(PR), 8x215(PR; hook)
Depth Jump 3x5x17" (PR; reintro)
Hill Sprint 3xBW, 3x100(+10kg), 4xBW
Back Xtn 3x12x65(PR;+5kg from last week)

BW: 87.8kg
Activity:
Misc:
Diet Compliance: 4/4

Rest.

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This is prob the freshest ive felt in the legs in ages. Back is a bit stiff / immobile but i think it will be good for tmr. Hope my abs are  too.  And slight bit of soreness ni the R adductors which i shud stretch away i think.

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im full of shit, legs are pretty sore actually lol. all good

that kingfisher tho.

haha. Incidentally in that 24hr period i ate a PR 9 eggs. Well on the way to KF status 

This is not an uncommon thing. Chad Wesley Smith, one of the best powerlifters and upright squatters in the world, advises people to dump heeled shoes if they don't work for them . He coaches Marisa Inda who I think has the WR total at her BW and she used to squat w/ Oly shoes and stopped using them before they pitched her forward. So, don't worry yourself too much with why it has this effect, just squat with the footwear that lets you move how you want.

i just dont understand why it's mechanically disadvantageous for some of us .. and mechanically advantageous for others. If you're only tweaking one variable (on paper) shouldn't it follow that it's an advantage for everyone, not just some and worse for others? Logic aside, im a way better squatter without an elevated heel in practice. One theory ive heard/read is that by using the elevated heel im removing contribution from glutes/hamstrings which i can buy, except, others can presumably get that contribution from those muscles even wtih the elevated heel & become more upright which is an improvement. The only discussion about this online seem sto be some people need EVEN MORE HEEL to get the benefit. No one says some of you need way less.. lol

This is really bugging me but why is that when i squat with an elevated heel



without changing anythign else (same person, same clothes, mobility, etc) and putting the bar in the same spot i find it way harder to stay UPRIGHT. WTF.

Isnt the claim usually made that:

elevated heel => depth & more upright ==> hbbs

and conversely:
flat heel => less upright ==> lbbs

so why why why do i lean over more and this is way harder on my core (esp lower back).

One youtube authority, omar usaf described the same thing, except he claims that by moving the bar DOWN a lil, it helped him. This goes against conventional wisdom that moving it up (if anything) would help him more

BW: ??
Activity: 10
Misc: hamstrings, knees
Diet Compliance: 1/1

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BS 10x5x130(PR)
Olympic BS 10x5x120(PR)

Notes:
Im such a dickhead for not being up for this day's volume workload. Mentally i was fine, physically i was not. FML. Somehow i managed to do 10 when i was ready to go home at 5 sets. I think i still have the (mental) courage to rock up for the 2nd session at midniught but considering how brutally hard every rep felt (physically) idk if ican do another 50 of them. Anyway fuck me for not being fresh enough to actually achieve my goals.

Compromised, dusted off my (unused) pair of Nike Romaleos II and decided to change up and do something different. Did very hard 10 sets with the oly shoes. Im not even saying they're legit oly style squats any more than my prettiest ones with my normal shoes - but potentially it's slightly deeper (not much more) and more upright (not much more there either). Fuck it tho, this exposes a huge weakness in that my abs and erectors have to work 100x harder to stabilise for whatever reason, the extra heel just makes squats that much harder for core. So hopefully it will hit a different area than normal squats and my normal ones will benefit. Hopefully. Anyway. I did something!!

MOAR MIRIN.

 

also, how the F do some people do 20+ (1+ sec paused) dead hang? lmao. who knows maybe you'll get there eventually, seems really hard to me. would be sick if you got to 15 dead hang. For me, arms/lats just die out & don't recover. Imagine i'd need to add weighted variations to really try and bump that up, because i guess it's just taking too much strength to knock out each rep, even though they feel light/smooth initially.

pc!

lance cud do them at 220lb .. beast. I think i could have done them when i weighed 75kg or less but i dont think that counts. ha ha. wud have to train for it tho obviously cos i never did high rep sets (For me 6 was the highest, weighted but).