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Author Topic: Two Hands Two Feet  (Read 817929 times)

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Coges

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Re: Two Hands Two Feet
« Reply #330 on: August 22, 2014, 09:04:03 am »
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22/08/2014
B3W
Week 16- Session 56
BW- 94.5 (pm)

Quick warm up

Hang Power Snatch- bar x 5
High Pull- 60 x 5, 5
Snatch Grip DL- 80 x 5, 105 x 5  (straps) :personal-record:

Parallel Bent Row-
40 x 6, 50 x 6, 60 x 6, 6, 6

Pull Ups-
6, 4, 3

Had nothing on the pull ups. Didn't help that I've eaten a ton today and this week.
Used straps on the top set of deadlifts tonight. Have been having more soreness in my hand in the days after training, especially after the wide grip pulls. Hand has been great since I nearly cut through it 10 years ago but went rock climbing 4-5 months ago and it's been shitting me since.
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Coges

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Re: Two Hands Two Feet
« Reply #331 on: August 22, 2014, 11:51:09 pm »
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So I'm now 16 weeks deep in this program. Thinking I need to go into the next 16 or so weeks with a plan.
Before that though, it's time to test and see how far I've come. Am going to do squat, deadlift, bench and front squat 1RM lifts. Will start tomorrow if the legs feel recovered from last night.
Am hoping to get these results:

Back Squat- 150
Deadlift- 180
Bench- 90+ and I'd be happy
Front Squat- 120+ (130 ideally)

I think these are all genuinely within reach which would be a great result. 

Following that I've got a week off and when I come back I'm going to plan for the summer months. Looking to still grow the main lifts but at a slower pace and making sure I'm getting the form spot on. Will also be dedicating more time to the upper body (upper chest, upper back and shoulders) and getting some general fitness work in. Hoping to do sprinting work and some martial arts related fitness stuff.  That's the plan anyway. I think this will also mean doing that cut I've been posting about for a few months now. Nothing crazy but I'm sure I can go from my 17% or so at the start of September down to 12 odd by Christmas. We don't really get the heat here till after Christmas so I figure I don't need to be beach ready before then (not like anyone really cares anyway).

So I will be looking forward to posting a video of me squatting 150kg tomorrow or Monday.
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Coges

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Re: Two Hands Two Feet
« Reply #332 on: August 25, 2014, 07:58:05 pm »
+1
25/08/2014
B3W
Week 16- Session 57
BW- 92.7 (am)

Squat Day!!!

Squat-
bar x 10
60 x 5
80 x 3
100 x 1
120 x 1
130 x 1
140 x 1 (equal PR)
150 x 1  (PR removed due to not reaching depth- will be chasing this one again on Sunday)
150 x F

Went to the third umpire immediately post set and wasn't convinced about my depth. Reviewed the footage again this morning on the computer and I think I've maybe hopefully just made it to parallel. Core was the limiting factor for me on the way up. Was fighting to not fold over. Btw, that maniacal laughing is my 4 year old son watching old Mickey Mouse episodes (pre political correctness).

<a href="http://www.youtube.com/watch?v=s0n-OD1qoZM" target="_blank">http://www.youtube.com/watch?v=s0n-OD1qoZM</a>

Let me know if you think I made legit depth cause I'm only mildly confident. If I get a chance I might try again Sunday and see how I go.
« Last Edit: August 28, 2014, 01:10:35 am by Coges »
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LBSS

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Re: Two Hands Two Feet
« Reply #333 on: August 25, 2014, 10:01:53 pm »
+2
couple of notes:

1. don't think you hit parallel. pretty dang close, though.
2. your stance is wide, and your feet collapse in a bit -- look at your right foot when you're near the bottom, the ankle is rolled in and your foot looks almost flat. your glutes should be engaged enough to keep your feet square and stable on the ground. get squatting shoes, or stick your heels a bit closer together on top of 5lb plates and see what changes. this goes without saying but use light weight when you're messing with stance. as it is the bar is up high on your traps, you're setting your feet for a power-lifting-type squat (i.e., low bar), and you're not allowing your hips to be active enough to keep you stable and push you up and through.
3. great mental fortitude to make the lift.
« Last Edit: August 25, 2014, 10:04:36 pm by LBSS »
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Coges

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Re: Two Hands Two Feet
« Reply #334 on: August 25, 2014, 10:39:45 pm »
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Quote from: LBSS on August 25, 2014, 10:01:53 pm
couple of notes:

1. don't think you hit parallel. pretty dang close, though.
2. your stance is wide, and your feet collapse in a bit -- look at your right foot when you're near the bottom, the ankle is rolled in and your foot looks almost flat. your glutes should be engaged enough to keep your feet square and stable on the ground. get squatting shoes, or stick your heels a bit closer together on top of 5lb plates and see what changes. this goes without saying but use light weight when you're messing with stance. as it is the bar is up high on your traps, you're setting your feet for a power-lifting-type squat (i.e., low bar), and you're not allowing your hips to be active enough to keep you stable and push you up and through.
3. great mental fortitude to make the lift.

Thanks for the feedback. I've actually been squatting in a pair of inov-8's up until last night and for some reason went with the NB vibrams. Not sure exactly why. Feet definitely roll in on both sides. I will try again on Sunday and use those shoes. I plan to get some oly shoes later in the year.
Good tips though. Thanks again.
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entropy

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Re: Two Hands Two Feet
« Reply #335 on: August 25, 2014, 10:57:13 pm »
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are your innov-8 shoes the lifting ones or running? i agree with lbss that shoes might help with depth. What i saw was a reasonably upright lift which is a good sign going forward, you can prob get very strong while getting athletic gains from squatting.
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Coges

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Re: Two Hands Two Feet
« Reply #336 on: August 25, 2014, 11:48:39 pm »
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Quote from: entropy on August 25, 2014, 10:57:13 pm
are your innov-8 shoes the lifting ones or running? i agree with lbss that shoes might help with depth. What i saw was a reasonably upright lift which is a good sign going forward, you can prob get very strong while getting athletic gains from squatting.

Shoes are aimed at Crossfit crowd so a bit of a combo. I think the shoe is fine for lifting and want to steer more towards high bar squatting so if I have to narrow my stance and drop weights a bit that's fine with me. I'm looking around at oly shoes at the moment and will hopefully pick up a pair over the next couple of months.
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Raptor

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Re: Two Hands Two Feet
« Reply #337 on: August 26, 2014, 05:10:06 am »
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It's interesting that the sticking point is in the half squat position as well... I wonder if that is quad weakness or the quads are being overloaded because your posterior chain doesn't properly fire in that position.
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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

Coges

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Re: Two Hands Two Feet
« Reply #338 on: August 27, 2014, 01:51:51 am »
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Quote from: Raptor on August 26, 2014, 05:10:06 am
It's interesting that the sticking point is in the half squat position as well... I wonder if that is quad weakness or the quads are being overloaded because your posterior chain doesn't properly fire in that position.

I think while I definitely have issues in both those areas my torso bore the brunt of the lift. I find my upper quad is generally overloaded and the p/chain sometimes fires sometimes doesn't.
I am putting a lot of that lift down to me being scared to go too deep and not using the natural form I've used for the past 4-5 months. If I get time I will go again on Sunday.

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Raptor

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Re: Two Hands Two Feet
« Reply #339 on: August 27, 2014, 06:25:45 am »
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Is the reason why you're afraid to go too deep a matter of strength or a matter of losing balance?
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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

Coges

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Re: Two Hands Two Feet
« Reply #340 on: August 27, 2014, 09:53:12 pm »
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Quote from: Raptor on August 27, 2014, 06:25:45 am
Is the reason why you're afraid to go too deep a matter of strength or a matter of losing balance?

I think moreso just the weight. 150 has been a long time goal and I think I mentally sabotaged myself.
Deadlifted last night too. I'll do a separate post but 170 went up well. 180 felt like it was nailed to the floor. It was all mental.
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Coges

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Re: Two Hands Two Feet
« Reply #341 on: August 27, 2014, 11:34:27 pm »
+1
27/08/2014
B3W
Week 16- Session 58
BW- ?

Deadlift-
RDL- bar x 5, 60 x 5
100 x 3, 120 x 1, 140 x 1, 160 x 1, 170 x 1  :personal-record:
180 x F

Defeated by 180 before I even lifted it. Maybe too psyched up. Maybe just too weak atm. 170 is great but didn't really feel like too much of a win as it went up relatively easy.

Anyway here's 170
<a href="http://www.youtube.com/watch?v=V7UBis-F8UE" target="_blank">http://www.youtube.com/watch?v=V7UBis-F8UE</a>
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ChrisM

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Re: Two Hands Two Feet
« Reply #342 on: August 27, 2014, 11:55:37 pm »
+2
DMX FTMFW!!!! :D Getting mentally psyched OUT of a lift sucks, that 170 looked almost easy for you!
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Raptor

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Re: Two Hands Two Feet
« Reply #343 on: August 28, 2014, 04:43:02 am »
+2
Yeah it's all mental for you right now... it was the same with me at the same weight - 170 then 184 - the first time I tried 184 it didn't even flinch off the floor. But I knew at that point it was mental so I waited 2-3 minutes and tried it again:

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

Coges

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Re: Two Hands Two Feet
« Reply #344 on: August 28, 2014, 07:03:13 pm »
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Quote from: Raptor on August 28, 2014, 04:43:02 am
Yeah it's all mental for you right now... it was the same with me at the same weight - 170 then 184 - the first time I tried 184 it didn't even flinch off the floor. But I knew at that point it was mental so I waited 2-3 minutes and tried it again:

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

That 184 went up super quick!
Yeah I knew at the time it was mental. Waited a minute and tried again but I'd lost the mojo. It's all good though. I'll do FS and bench Sunday, take a week off and come back and start all over again. Next stop 200.
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