was so much fun... ~2 hours of just paddling around on these inlets on miami beach.
8/26/2013
bw = 200 hah
legs were sore since the last workout..
S1: SSBAR close stance nearly squat: 175 @ 3 x 8 S1: single arm db bench press: 70 lb @ (L=5,R=10), 60 lb @ (L=15,R=10), 60 lb @ (L=15,R=10) S1: single arm db row: 70 lb @ 1 x 10, 60 lb @ 2 x 12
ill be more careful next time.. i think gonzalez was just very hungry and he's still pretty sharp.. he timed mares perfectly.. mares was probably a bit too confident.
I haven't back squatted since 2012 because of the same reason. I ruined my lower back from doing high rep back squats. I didn't even go that heavy my PR was like 90kg for 15 reps but I'm 100% sure that high rep back squats along with physically demanding jobs last year was what fuked up my lower back.
Thing I am finding with those higher rep sets is you have the temptation to reach a milestone (say 8 reps) and you'll do the 7th, know that the 8th will be ugly/uncontrolled and have to make the choice whether to go ahead and get the PR or rack the bar. And of course you don't want to be a pussy, so you go ahead and do the rep, even with shit form. And that way you can write PR on your log, but is it the right thing? I would think not. Better to keep a rep in the tank, and do it safely and perfectly. But much harder to make that choice when the seductive prospect of a PR lingers. If i was training someone else, I would tell them to do perfect reps only and rack the bar if you know the next rep won't be technically correct. But i can't follow my own advice because i'm so focused on getting to my milestone goal.
Feeling disillusioned with backsquat. It's clearly the superior exercise for all those wonderful reasons that are well known. But on the downside, i'm finding it a terrible exercise for my lower back. It puts so much torque on my LB that I can barely walk properly most days. I have to struggle getting up from a chair. It hobbles me up. Question is, is it because the backsquat is too hard on my back. Or is my back too weak to backsquat? Or maybe I'm backsquatting too heavy too often. I dont understand what's going on. The lower back discomfort I have is asymmetric, it occurs on the left side only.
If I make all my PRs today then I might consider doing another week. Otherwise, i'll start cutting on monday!
Maybe it's not the actual back squat itself but rather the manner in which you do it? Or, you may have some issues with the left or right side of your body (tighness, weakness, etc) that place more stress there when back squatting. I know the BS has hurt my lower back before but I learned this was due to an excessive arch (anterior tilt) and also knee and ankle issues on one side of my body. If you are feeling the pain (force) in your lower back then there's obviously something breaking down in the chain.
Then again, maybe it's just not for you. Have you noticed the same thing when you have squatted with a wider or more narrow stance or different bar position?
Oh for sure. I have problems with symmetry, always have. Have been working hard on correcting the asymmetry. I remember when I was doing planks last year, i found my R side of my torso was much stronger and the L got tired faster for some reason even though my L side is my strong side. So it's def possible that my L side core strength is only now being dragged, kicking and screaming to parity. But I doubt it. I think I just end up putting more torque on the left side of my back when backsquatting.
Might go down to the shops and get some dencorub, when I used to backsquat a lot, i remember it being useful for making my back feel better.
As far as technique goes, my plan now is to get Nike weightlifting shoes for my birthday which have a 0.75" heel, which will help me be more upright. Hopefully that takes torque off the back. The more upright and highbar my squat, the better it is for my back and more useful an exercise for athleticism because it puts more of the work onto the legs and buttocks rather than the erectors and the spine.
Yeah exactly. That's where I went wrong when I was back squatting heavy (using heavy in a relative way) with low reps I never had a problem. Than I read up about doing 20 rep squats and that's when all the trouble started. I was trying to push myself too hard. So when my form was breaking down on the 13th rep I'd just take long pauses between each rep and aim to rep out 20. Of course what happens is your back starts compensating for your legs and the form deteriorates, which leads to injury.
I haven't back squatted since 2012 because of the same reason. I ruined my lower back from doing high rep back squats. I didn't even go that heavy my PR was like 90kg for 15 reps but I'm 100% sure that high rep back squats along with physically demanding jobs last year was what fuked up my lower back.
Yeah fuk doing 400s. I'll become a middle distance runner before I ever start running 400s. I feel exhausted after 200m let alone 400:P Can't wait to race again track in my state starts in October
"Bolt ran pretty well on the curve and made a nice transition on the straight and controlled the race. He was running out of steam at the end though - his speed endurance wasn't quite there. He will be very, very relieved that he has been able to hold off the other runners this time. He basically had it won after 100m"- Michael Johnson
During Carter's junior year in high school he ran 10.38 seconds in the 100m sprint, 20.69 seconds in the 200m sprint and 45.88 seconds in the 400 meters, the best in the United States in that event for 2003. As a senior Carter ran 10.29 in the 100m sprint, 20.49 in the 200m sprint, and 45.44 in the 400m. He also set the national high school record in the indoor 200 m, with a time of 20.69, which is the first time any US in high school athlete run a sub 21 indoor 200m.
College
At the 2006 NCAA Track & Field Championships Carter won national titles in four events and became the first person to do so since Jesse Owens accomplished the feat twice in 1935 and 1936. He was also the first athlete ever to win both the 100 m and 400 m events on the same day. Carter has become known as X-Man due to the first letter of his name as well as his signature victory salute of crossing his forearms to make an X.
Professional
Shortly after his accomplishement at the NCAA Championships, Carter chose to forego his remaining 2 years of College and signed a 6 year contract with Nike. On July 11, 2006, Carter ran what was then the second fastest 200 m race ever, recording a time of 19.63. As of August 2013, that time makes him the sixth fastest man at the 200 metre dash ever after Bolt, Blake, Johnson, Dix and Gay. Carter's 2007 season was marred by a knee injury and it was not until the beginning of the 2008 athletics season that he fully recovered. Despite the recovery Carter was unable to quality for the 2008 Beijing Olympics. Unfortunately, his career has gone downhill from there because of numerous run ins with the law. He hasn't ran for a while and his sponsership is now over, as is his career it seems.
19.63 200m <a href="http://www.youtube.com/watch?v=YeoqmYv5xk0" target="_blank">http://www.youtube.com/watch?v=YeoqmYv5xk0</a> Vid from 2007 <a href="http://www.youtube.com/watch?v=xv-cs7W4Lcc" target="_blank">http://www.youtube.com/watch?v=xv-cs7W4Lcc</a>
Sounds like you just ran it at different speeds. If you coast through a distance it's always going to feel easy. On the other hand if you push yourself to running it faster than it has carry on effects into the next sets. Even when you run a distance in a set time it can feel different depending on how fast you started it. It's easier to run really fast at the beginning of an interval run and than coast at the end of the run when you're fatigued and you'll still hit the time. However, that doesn't provide effective training. It's better to start off with a little more effort, then settle into a pace and try to maintain it.
Pavel Maslak in the 400m with a new Czech record of 44.84 <a href="http://www.youtube.com/watch?v=JgtQwyqEhpM" target="_blank">http://www.youtube.com/watch?v=JgtQwyqEhpM</a>
It's alright you'll get back to where you were and beyond. You've been up to 35" before so you know what your body is capable of. Plus you're still only in your 20s so you've got plenty of time!
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