Author Topic: chasing athleticism (Read 1467160 times)

entropy · « **Reply #990 on:** July 17, 2013, 07:23:41 am »

Training
FS 1x110, 1x116, 2x121 (PR)
HBBS 2x6x108
Orange Band Glute Bridge 2x12

FS notes:
I read my log wrong and thought I had been doing chinups regularly on mondays. Turns out I hadn't done them in 2 wks, so doing 22 reps this monday messed me up properly to the detriment of today's front squats, costing me a 3x121 PR. I couldn't even hold the rack position on these bad boys my chest was collapsing just standing there! This really fucked me right off because i've been eating like a hippo all this week and if I don't have PRs to show for it, it's all for nothing. Stupid chinups. Having said that, i am a fool for not doing chinups regularly because I desperately need the upper back strength and they will help me squat better.

BS notes:
Never noticed this before but I get hella hunchback of notre damn with my neck on backsquats. That's not right! So i worked on getting my neck back. This felt uncomfortable and I don't think I maintained it thru the set but now i'm aware i'll be trying to fix that asap. Slowly but surely my backsquat form is coming together. I am also feeling a need to do unilateral leg work to beef up my R leg because it's the one whose knee that shoots in out of the hole. Hmm. Work In Progress.

Mobility notes:
These are getting better quickly. Might add another set and go for 3x15 next time.

Wasted todays training really, hope to get back on track on friday. I should have been going for FS 3x123 on friday, instead I have to decided whether to dial back to 3x120 instead. Blah.

I take it back. I've just realised this wasn't such a bad training day at all. I found a new way to improve my backsquat with better neck position. This also goes someway in explaining why i am a much better front squatter than I am backsquatetter. With the FS the neck goes back to avoid choking. It forces the neck into the correct position automatically. LBSS might be onto something with the posture thing. I have good posture. But I can have great posture once my neck is back and my chest is up. When working on the desk i have a fwd head posture.

entropy · « **Reply #991 on:** July 18, 2013, 08:58:00 am »

I heard Mackelmore Thrift shop. What a sick song..... How did I miss it til now?!

question for all the squatters .. do you hollow ur abs (suck in). Or do you brace (push them out). Also say if you use a cheat belt.

T0ddday · « **Reply #992 on:** July 18, 2013, 09:42:43 am »

Quote from: entropy on July 18, 2013, 08:58:00 am

I heard Mackelmore Thrift shop. What a sick song..... How did I miss it til now?!

Great hook. Horrible gimmicky lyrics. Just like all "Can't Hold Us" and all his hits. Get a talented guy to sing a really catchy hook with a great beat. Throw in some gimmicky, nostalgic, local, "I'm a white boy", lyrics and hope everyone laughs at the words and gets crunk to the beat. ( I am biased I went to high school with the guy and maybe I'm hating just a little bit....lol. Could be possible)

Quote from: entropy on July 18, 2013, 08:58:00 am

question for all the squatters .. do you hollow ur abs (suck in). Or do you brace (push them out). Also say if you use a cheat belt.

Never use a belt or really do either one. Don't usually squat that heavy so usually relaxed. But when I have gone heavy what I do is basically let my air out and keep my abs firm; they are basically flexed and my breath is held. I'm not pushing out my gut so much but I am conscious of my abs; on the concentric I let a bit of air go out between clenched teeth and out fully at the top and repeat. Sorta hard to explain. Learning this technique really helped especially for the quick reversal.

LBSS · « **Reply #993 on:** July 18, 2013, 10:11:31 am »

hollow your abs?!?!? HOLLOW YOUR ABS?!?!?!! what kind of broscience garbage is this?

entropy · « **Reply #994 on:** July 18, 2013, 10:15:54 am »

Lol relax bro it's a real thing. So-called abdominal hollowing. Stuart McGill says ney, so does everett in his WL book. And Starrett too in his. So that's why i'm asking about this shit. For the record my answer is hollowing because that's how I learnt it (unfortunately).

edit link to read - http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=54160

ahotzo · « **Reply #995 on:** July 18, 2013, 10:44:36 am »

I'm not going to argue with anyone (everyone does what they thinks works for them) but what I personally do since you asked us is fill up my belly with as much air as possible and then brace the abs as hard as I can. Obviously when you brace your clenching and bringing them in. I wouldn't call it pushing out. I mean, that once as much air is in there as possible you try and squeeze the shit out of that air against the inside of your spine using your abs. I'm not saying that I know all the science behind this, but this has definitely been the most effective thing for me. My core becomes hard like a rock and I don't lose any force transfer from my legs up. Also I definitely feel that doing it this way helps with keeping my lower back straight. I can literally feel the air that I have sucked in being compressed up against my spine and securing it when I squeeze my abs. This is how belts work; you fill your belly up with air and push out against the belt and it braces your spine; so, I'm not sure what exactly hollowing the abs would do that is beneficial, you would have less air to use to brace the spine.

And I'm not sure that Starett advocates for hollow abs in his book. I would have to check again when I got home, but I'm pretty sure one of his first principles about getting the spine in alignment is bracing the abs after filling them up and clenching the glutes to hold the pelvies in alignment; I could be wrong though. Also, check out videos of many of the top weighlifters of all times...before they start their pull for their lifts so many of them suck in a deep breadth.

entropy · « **Reply #996 on:** July 18, 2013, 10:47:34 am »

My understanding is that bracing actually means pushing the abs out. Belly button out. Hollowing means pulling belly button inside towards the spine. So a lot of us are technically hollowing even though we think we're bracing. Everett DOES NOT recommend hollowing - he recommends bracing; bracing so understood. Oops, Starett says no to hollowing too.

entropy · « **Reply #997 on:** July 18, 2013, 10:55:50 am »

Quote

And I'm not sure that Starett advocates for hollow abs in his book. I would have to check again when I got home, but I'm pretty sure one of his first principles about getting the spine in alignment is bracing the abs after filling them up and clenching the glutes to hold the pelvies in alignment; I could be wrong though. Also, check out videos of many of the top weighlifters of all times...before they start their pull for their lifts so many of them suck in a deep breadth.

Ah I see where the mixup is. You think that taking a breath and holding it means you must pull abs in? That's not true, just try it out. You can take a breath, hold it and push your abs out. If I do that right now while typing this I get a much stronger core contraction when pushing out than pulling in. You can easily do either while holding your breath. You're a hollower. So am I. But many authorities recommend bracing rather than hollowing.

ahotzo · « **Reply #998 on:** July 18, 2013, 10:59:16 am »

^^No, I'm definitely not a hollower, I'm a bracer. Honestly, the way I used the term and the way I have heard it used I just think bracing is contracting your abs as hard as possible. I say this because even after contracting you can draw your belly button in or out; so, I think bracing is something separate. When I say brace I literally mean to tighten the abs as hard as possible and hold them there. I would forget about drawing the belly button in, because all that does is move the tightness you created upwards and no not where you need it; in your lower back.

Edit. http://www.bigbackpain.com/abdominal-bracing-hollowing.html

If you look there you will see that bracing has nothing to do with pushing in or pulling out the stomach. It is just bracing like your about to get hit in the stomach.

entropy · « **Reply #999 on:** July 18, 2013, 11:07:02 am »

Quote from: Kelly Starrett

To   correctly   execute   this   step,   continue   squeezing   your   glutes,   take
in   a   big   breath   of   air,   and   then   exhale.   As   you   let   the   air   out,   engage
your   abs   and   get   your   belly   tight.   Think   about   shrink-wrapping   your
spine   with   your   abdomen   by   pulling   your   bellybutton   to   your   spine.
It’s   not   sucking   in   or   hollowing;   it’s   not   even   drawing   in;   it’s
stiffening   in   place   as   you   exhale. As   the   musculature   of   your   trunk
compresses   toward   your   midline,   you   create   a   higher   intra-
abdominal   pressure   around   your   spine,   creating   an   even   more   rigid
lever.

I went and looked at the book and he says he's not suggesting hollowing. Sounds like a bunch of self contradictions ha.

ahotzo · « **Reply #1000 on:** July 18, 2013, 11:12:34 am »

^^^That still makes complete sense and he is saying it better than me. The only difference is he is talking about breathing while doing it. But that is exactly what I was talking about. I just brace; I don't think about my bellybutton though.

entropy · « **Reply #1001 on:** July 18, 2013, 11:29:38 am »

The terminology is confusing. Forget about hollowing/bracing lol. Rephrase the question with the understanding that the abs are held rigidly in either case. For clarity, when your abs are rigid/tensed/contracted, do you pull your abs inward or push them outward??

LBSS · « **Reply #1002 on:** July 18, 2013, 12:15:12 pm »

i seriously don't understand what's confusing.

ahotzo · « **Reply #1003 on:** July 18, 2013, 12:37:45 pm »

I just brace my stomach as hard as I can after holding in a big breadth. I just create as much tension as possible. I don't think about the direction of anything. Thats just me though, maybe other people do it differently. All I care about is feeling as tight as possible.

Joe · « **Reply #1004 on:** July 18, 2013, 03:20:01 pm »

Quote from: entropy on July 18, 2013, 08:58:00 am

I heard Mackelmore Thrift shop. What a sick song..... How did I miss it til now?!

question for all the squatters .. do you hollow ur abs (suck in). Or do you brace (push them out). Also say if you use a cheat belt.

macklemore sucks

100% push out, bigger girth is more stable. the point of a belt is to give you something to push out against, though I don't use one.

Adarq.org

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Author Topic: chasing athleticism (Read 1467160 times)

entropy

chasing athleticism -- W3D2

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