Adarq.org

BW: scale: "BATT" - meaning low battery

 

also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

will do, thanks.

Date: 25/11/2017
Soreness: hips and glutes
BW: 63.1kg

Condition: It was windy and cold, some ice around the bend of the tracks. Group using track so I would take turns for them to finish their run, then I would run.

Warm up
   40 min walk to gym
   activation and mobility drills
   band distraction exercise
   sprint drills

Workout
   5 x 50m sprints @8-10 min rest between
   2 x 10 arm swings each arm @5kg dumbbells in each hand

Cool down
   stretch
   minimum band distraction
   kettle bell hip/abductor massage
   got home
   foam rolling
   back stretch

Comment
It was an alright session, the hip distraction only did so much, the sprint drills felt good and the runs felt nice and fast. It was very cold so I ran in my jumper and would put my coat on in between runs.

also, on the pin squats, it looks like your butt is drifting back after you set the bar down and you're losing tension. try to just tap the bar on the pins while keeping form intact, don't let yourself relax in the bottom. recipe for low back injury IMO.

x2 definitely. that's what i was about to comment.

still see some improvement though, especially on the last depth check, compared to what I remember. Looks like "1 pin setting" too deep, seems like you force the depth a little too much as you get there, and lose your base.

Repeating a previous comment I made to just stop using the pins. They're causing more issues than they're fixing. At least stop using 100kgs+ for the sake of your lower back.

Personally, I'd even be more radical at this stage and just get out of the squat rack for now, master the air squat and goblet squat first for a week or so. Just from looking at that full depth 60kg squat, you still seem to lack ankle mobility as you still wobble forward near the bottom. Goblets are good for that as you have a counter-weight at the front and you can sit back more comfortably. Once you get good at those, get back in the rack with 40kgs, no pins and go from there. Give yourself a great base for progressing very quickly. The strength is there, just not the technique yet, and you'll be better served going back to basics for a bit.

Learn from the master!

<a href="http://www.youtube.com/watch?v=vSmq5IopKuo" target="_blank">http://www.youtube.com/watch?v=vSmq5IopKuo</a>

<a href="http://www.youtube.com/watch?v=1jfQjGgtGw0" target="_blank">http://www.youtube.com/watch?v=1jfQjGgtGw0</a>

See how tight his form is , even at the last fatigued reps of the set of 45 (  )
See how he uses the pins. Tough and go.
See how he instantly decides to dump the 425. I bet he could pull it off with some form deterioration. But he doesn't.
Your pin squats have to get that solid, use a weight that allows that!

Date: 30/11/2017
Soreness: back moderate
BW: 63.4kg
Injury/Sprain: Left hip flexor

Condition: Cold and windy. I always seem to wake up with lower back pain, i sleep on those foldable beds with those cushion like mattress on top. Also wanted to mention that with my squats I saw that you had to keep the elbows tight besides you so in my full squats you see I try hard to do that but then I saw adarq's elbows faced diagonally backwards, which makes me feel  I should have left my elbows in a comfortable position rather than forced. I did this with all my squats today. So many cues to think through when squatting that I forget a lot of them. So I stick to breath in and tense abs and just squat down with natural forward lean with chest up.

Warm up
    10 min walk to gym
    power plate
    activation and mobility drills
    band distraction
    back stretch - using squat with one hand in the air and other on ground and lying flat on floor which didn't workout as I needed a light stick)
    anterior tilt seated hamstring stretch

Workout
    Squat jumps
      - 3 x 5 @20kg (no plates)
    Full Squats
       - 1 x 3 @20kg (no plates)
       - 2 x 2 @60kg (20kg plates)
    Pin Squats
       - 1 x 4 @20kg (no plates)
       - 1 x 4 @50kg (15kg plates)
       - 3 x 7,5,7 @90kg (+20kg plates to above)
       - Note: In video in one of the sets I lose balance when going up but nothing serious, on 2nd set on 6th rep I went down slowly and that was downfall of me as I was to weak to get up and failed but on 3rd set it went well. form was alright for me.
     Progressive depth Squats
       - 1 x 0 @120kg (20+15+15kg plates) @pin 12
       - Note: I decided to just try and control the descent as slowly as possibly, like doing negative squats get my body used to it before I make serious attempts at trying to lift it at that depth.
     
      Romanian Deadlift
         - 1 x 7 @100kg

Cool down
   stretch
   10 min walk
   back stretch
   foam rolls

Comment
It was a squat loaded session, I added the full squats just to record the form, which is not that good. But the partial squats I am a little pleased with them, tight and controlled. But that took up most of the session that I only had time to do 1 rep of RDL's.

Video - Discretion is advised (included the failed sets, but I didn't compromised myself to lift even when I have failed.

<a href="http://www.youtube.com/watch?v=uH_5KyVUf_c" target="_blank">http://www.youtube.com/watch?v=uH_5KyVUf_c</a>

Quote from: seifullaah73 on November 30, 2017, 01:04:02 pm

I am not worthy. I did some today and I'm quite satisfied (underlined quite to put emphasis on that to show little rather than a lot)
with my form.
 

Oh shut up, it is just squats and other things we do for a hobby, worthiness has no place in those chats! 
Your problem is not worthiness, you problem imho is greed/impatience  and ego-lifting.

Those new squats look much, MUCH better. The only problem i see is the aforementioned,  that you still use more weight than you can handle.

• The 60kg deep one looks like forcing you to be too tight. One would say the limiting factor for depth is your mobility/flexibility. And it does look like that, but personally i would bet it comes from the fact that you are trying to force a tight form with a weight you can't.
• Halves are really good actually, but they are still too heavy. Much wobbling, no control on descent, almost fell back, much form breaking at later reps etc.

My suggestion, again: Go down to 50kg for fulls and 70kg for halves. Forget the weight, this is not a high school contest. Think about it, if you add 2,5 kg every 2 weeks, in 6 months you will be doing 80kg full squats and 100kg halves in perfect form.
Hope it helps, would like to see what other people think too.

lol thanks for the advice. But I won't be doing the full squats. It always irritates my hips that's why my coach chose that height of doing partials. But when I do the single rep squats I can do that and start from 50kg. But even without any weight just the empty bar my form still is wobbly when I do full squats. Got any good mobility drills I can do.

As for the half squats, 90kg is not really heavy. The weight was comfortable. When I go down very slowly that's when problems but when I just go normal speed it's quite controlled. The step back was a little mistake on my focus.

I follow a 4 week cycle for 2 phases, one is squats and other is BSS. I will do some goblet squats as warm ups to fix my form and some good mobility drills also to fix my form.