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entropy

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Re: chasing athleticism
« Reply #930 on: June 08, 2013, 04:21:42 am »
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99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.
« Last Edit: June 08, 2013, 05:40:35 am by entropy »
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LBSS

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Re: chasing athleticism
« Reply #931 on: June 08, 2013, 09:40:51 am »
+1
Quote from: entropy on June 08, 2013, 04:21:42 am
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

lol. what a concept.
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T0ddday

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Re: chasing athleticism
« Reply #932 on: June 08, 2013, 11:57:02 am »
+1
Quote from: entropy on June 08, 2013, 04:21:42 am
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

Back and hips are frustratingly interrelated.  Your psoas actually is a back muscle that crosses the hip flexor and MAY or MAY NOT be made of two muscles!  Seriously, when I learned that only around 50% of people have a psoas minor... that's crazy!   That area is annoying though because pain/tightness/weakness in the hips, back and abs are all related and usually focusing on which of the three you think of as the source doesn't solve the problem.   Don't know if it's true but my PT told me the reason sprinters have such prominent developed abs is because of tightness that develops in the hip flexors and back and pushes you into anterior tilt causing the abs to be statically on and leads to the ab development.   According to him good neutral posture will lead to less prominent abdominals and a large "six-pack" is a sign of bad posture.  He's pretty knowledgeable but it could be a slight exaggeration...
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entropy

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Re: chasing athleticism
« Reply #933 on: June 10, 2013, 06:49:09 am »
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Quote from: LBSS on June 08, 2013, 09:40:51 am
Quote from: entropy on June 08, 2013, 04:21:42 am
99.999% convinced my hip problem is caused by my back. I can pretty much fix it when it occurs by adjusting and stretching the back. Will try make my back happier from now on and continue working hard on mobility and then I can resume normal training including backsquats & paused front squats.
Sick postworkout doms in the PC chain, glutes, hams and lower back. Good mornings have delivered. It's like doing RDLs without the CNS stress of squeezing the bar. Win! While doing GMs I had a good burn going in my abs as well. Signs are this exercise was the missing link in my training.

lol. what a concept.

Yeah. I realised today I  have nonexistent hamstrings. When I bring them up via GMs i'll be way more balanced. I expect it will do wonders for my athleticism. It wasn't so bad when I was backsquatting after front squatting but the last month and a half or so i've laid off backsquats. Well i've got a posterior exercise in now so hopefully that'll lead to an improvement in hamstring mass and strength.

T0dday very interesting, thanks for the info. Explains my issues nicely.
« Last Edit: June 10, 2013, 06:51:24 am by entropy »
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Raptor

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Re: chasing athleticism
« Reply #934 on: June 10, 2013, 08:01:31 am »
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Amazing!

So the half-deadlift would suck for you since you have beast hamstrings!
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

entropy

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Re: chasing athleticism
« Reply #935 on: June 10, 2013, 08:10:27 am »
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Quote from: Raptor on June 10, 2013, 08:01:31 am
Amazing!

So the half-deadlift would suck for you since you have beast hamstrings!

MY GMs LOOK LIKE MY HALF DEADLIFTS BUT WITHOUT THE CNS STRESSING GRIP ISSUES.
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entropy

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chasing athleticism -- W2D1
« Reply #936 on: June 10, 2013, 09:01:26 am »
0
Training
FS 3x115, 4x107.5, 5x105, 5x102.5, 5x100
BP 6x60, 6x70, 6x77.5, 6x75

Stimulants: None
FS notes:
Total reps: 24
yo godammn these /unstimulated heavy/volume workouts are brutal. So hard but so good. My quads are singing like never before. I think the recent mobility work and emphasis on flexibility at the bottom position has paid off. It has made the front squat a better leg exercise. My form is a lot better than before, esp on the backoff sets and the scary thing is it's early days yet and there more improvements to be reaped.

If I am bold, I can imagine working up to 5x115 caffeine free sometime in this 12 week program. I mean i did a triple today on the 2nd week. I can see getting to 4 reps very soon (within a week or two). And then I have time to work on the 5th rep.

Abs are struggling a bit during limit reps. I guess they're still getting used to the new program.

OH and after front squats hip flexors are fine. Recent mobility work and form cleanups have done the trick. If I am to blame any one exercise it'c fucking overhead press for my back problems.. but anyway, enough about that for now.
Can't wait til friday to squat 127kg :)
« Last Edit: June 14, 2013, 10:05:47 am by entropy »
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LBSS

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Re: chasing athleticism
« Reply #937 on: June 10, 2013, 10:29:18 am »
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nice set, man. congrats on the PR.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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entropy

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Re: chasing athleticism
« Reply #938 on: June 11, 2013, 06:04:44 am »
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Thanks man. I know my depth isn't consistent yet but i'm still delighted.
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entropy

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chasing athleticism -- W2D2
« Reply #939 on: June 12, 2013, 09:00:00 am »
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Training
FS 3x90, 2x102.5, 1x110, 2x5x102
OHP 4x61.5, 1x65, 10x40
WCU 5x85, 5x90
CURLZ 8x30
ABWHEELZ 2x10

Stimulants: None
« Last Edit: June 12, 2013, 10:44:32 am by entropy »
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entropy

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Re: chasing athleticism
« Reply #940 on: June 13, 2013, 06:53:14 am »
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Hips are 100% ok now. Plan to start backsquatting next week! Woohooho.  Also pec is close to 100% too. Flexibility/mobility work is paying off nicely. I expect it to do much more for me in the coming few weeks.
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entropy

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chasing athleticism -- W2D3
« Reply #941 on: June 14, 2013, 09:52:18 am »
+2
Training
FS 4Fx115, 1x127 (PR), 5x111 (PR)
BP 6x84 (PR), 7x80 (PR)
GM 2x8x90 (PR)
BBALL (30 mins, 10 SVJ dunks, ~20 RVJ)

FS notes:
So I just got an easy PR on the 127kg single. Which means back when I had the 4x116kg PR I was probably a ≥130kg squatter?! I have no doubt i'll get 129kg next friday.  But the PR i'm especially delighted with is the 111kg for 5. Finally got that PR, it's been a while chasing it. The disappointing set was the 115kg - wanted a 4 but bailed on it on the 4th rep, just didn't have it in me so I didn't court failure/injury by forcing the issue.

I'm unhappy with my form but i'll keep going, I wanna get up to 140kg asap and then change focus on perfecting technique. Not long to go, esp how easily i'm getting these 2kg PRs on the max singles every week. ETA 6 weeks? We'll see.

BP notes:
One of those rare BP PRs. I'll take it :) 1RM calc puts me at 98kg max. The 100kg milestone looms ever so tantalisingly near. 

BBALL notes:
Kinda got carried away and attempted some 32 dunks + 5 jumps. Haven't had a dunk session in what feels like 3-4 months. So that was fun. But, my right ham/glute is acting weird now, think i might have done my back again. Sigh.


Good news is that I can still dunk, more or less the same. Bad news is I haven't got my abs anymo. I also got my first dh slam on this rim even though i'm a fat cunt now and out of practice dunking. Can't wait to get my squat up to 140kg and then cut back to 75kg bw.

Was really tempted to do paused front squats but decided to play it safe and wait patiently til next week to keep my hips happy as they have been lately.
« Last Edit: July 31, 2013, 07:43:16 am by entropy »
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Coges

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Re: chasing athleticism
« Reply #942 on: June 16, 2013, 10:40:34 pm »
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Congrats on the PRs man. You're absolutely smashing it.

Dunks are looking nice too. I like practicing the one bounce dunks. Good transition to game environment.
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entropy

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Re: chasing athleticism
« Reply #943 on: June 17, 2013, 02:14:40 pm »
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Quote from: Coges on June 16, 2013, 10:40:34 pm
Congrats on the PRs man. You're absolutely smashing it.

Dunks are looking nice too. I like practicing the one bounce dunks. Good transition to game environment.

Thanks!
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entropy

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chasing athleticism -- W3D1
« Reply #944 on: June 17, 2013, 02:22:27 pm »
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Training
FS 5x107, 5x105, 5x102.5, 5x100
BP 6x70, 6x78.5, 6x75, 6x72.5

FS notes:
I noticed how my depth's nonexistent lately. And I tried to get back to where it used to be. But there is a problem. If i do it with my current (in flux form) it hurts my hips (by bothering my back). So. I went bck and looked at tape of my squats from xmas and I was blow away. I was doing full ATG depth with crisp professional olympic lifter form back then. How far I have fallen. My mobility was fantastic back then! This gives me pause. Have I been wasting my time? Back then i'd get pinned by a 115kg single. Now I can do that for 4-5 reps and yet I feel i've not improved if anything i've regressed. I can put 130kg on the bar and FS it, but with less than thrilling depth. So. There are a few things I need to change. I want to take my form back to the way it was back then, depth also. And if I do both those things my back wont hurt and bother my hips, and i'll be a better lifter all around.

^ Damn. Hard to believe that was me.. lol.
« Last Edit: July 31, 2013, 07:43:30 am by entropy »
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