Adarq.org

front squats look great. you still have a weird hitch in your giddyup on the back squat that you don't on the front squat, but it does look better than before. the first rep looks good and then you start breaking kind of jerkily at the knees. i wonder why front and back are so different for you w/r/t knees.

Quote from: Raptor on March 12, 2013, 05:18:25 am

I never got pinned... ever. I never understood why you'd put yourself in that situation.

"Oh, it means you don't try hard enough". STFU

It means I'm smart enough to know when to stop and how to listen to my body. Why the heck would you try a rep when you feel 99% sure you're going to fail it? What would that rep DO for you and your training? Absolutely nothing. I don't get this pinned thing.

The closest I've been to a pin was during a 137.5x5 set, but that was just because I had a spotter. He helped me stabilize the weight at the half squat depth, I wouldn't have recovered back at the 5th rep without his help. Other than that, even when I did my max 160 kg squat PR I was pretty far away from getting pinned.

Lol is this post a joke?  Because if it is it sure is hella funny.  Hahah.

why would you think it's a joke?

i think you get pinned too much, man. go read the anti-ego lifting thread.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: left wrist (?)
MENTAL STATE: fine, okay, but something a little off due to wacky weekend sleep schedule

- warm up

- rudimentary hops

- jump squat 40 x 2,2,2

- SVJ x 4
first 26+, rest ~25-26

- depth jump x 4
first 27+, rest 25.5-26.5

- SVJ x 3
i fatigue so fast on these.

- squat 345 x 1; 275 x 4,4
was not focused enough for heavy rep. second backoff set was very strong.

- push press 145 x 3,3
man i don't know what happened to these. a couple of weeks ago i felt like things were clicking and now it's a hot mess. will get some vid next time, i'm sure i'm doing stuff wrong.

- C1: back extension +25 x 10
- C1: pull down x 20
- C1: inverted row x 12
- C1 info: 3 rounds, minimal rest. need to find a better way to mount the back extensions, when the weight gets heavier i'm going to have a hard time bringing it to my shoulders. even with the little bar.

- stretch

whatever.

Foam rolling the IT band especially in the middle is the most sorest thing, that i have to stop because the pain is unbearable.
Man is this normal.

dunno if it's normal but yeah ITB can hurt. mine is not as bad as it used to be, if that's any comfort.

np. also, meant to mention, i use the lacrosse ball and sometimes a golf ball for heels/plantar flexors.

i don't roll for reps, i roll for time and reduced discomfort. start with a few slow rolls back and forth to find especially sensitive spots, then roll very slowly from end to end, stopping on the sticky bits. when stopped i'll sometimes move around on them, roll a bit in front and behind or on either side, move the corresponding joints around (so, e.g., when on a stick spot in ITB, i'll bend and extend my knee slowly -- this hurts). i try to move when i feel the spot getting less uncomfortable, although sometimes i get impatient and don't last that long. regular stuff is ITB, adductors, and thoracic spine with the foam roller, and t-spine, shoulders (at least traps and sometimes also a whole bunch of other shit including pecs, teres major/minor, delts, etc.), and hips with the peanut and/or lacrosse ball.

if i'm doing a "complete" or standalone SMR/mobility session that i plan to do for more than 30 minutes, i do all of those plus hamstrings, calves/peroneals, quads, and lats. i should be better about quads but that shit just hurts a lot and i'm a wuss.