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Finally bit the bullett and caught up with the trainer/ex powerlifter to get myself sorted. Was really interesting. Spent nearly 90 mins with him and I'd say it was extremely good value. He has previously squatted 3xBW (I've seen the video) and hearing him speak he knows what he is on about. 

He covered the following items (this is mostly so I can remember what happened):
- movement screen- tight hips, tight lats and shoulders
- big 3 form- my form is pretty good for someone who's never been coached apparently although there are definitely things to work on:
1. Squat- Slight buttwink at bottom due to loss of tightness, slight shift to left near bottom due to lack of tightness, depth and mobility no problem
2. Deadlift- Used a slightly different set up the bar over midfoot and the knees slightly more forward, lats tight, break the bar. He gave me a new set up routine which felt great.
3. Bench- more of a straight wrist, lat activation, bringing the bar lower on the chest
- we did activation exercises out the yin yang. These repeatedly highlighted my tight hips, lats and shoulders. Did one called the pretzel and another that was even worse but loosened up the entire pos chain.
- discussion on programming going forward. Importance of single leg work, especially initially to get some imbalances sorted out. Will be working in the 5RM range for deadlift and 3RM range for squat and avoiding, intially at least, too much 1RM or grinding work. Need to work on the hook grip for deadlift given my left hand is not as strong due to injury.

He is going to draw up a 4 week program for me to run with including all warm up/activation/mobility exercises and then after 4 weeks will reassess and go forward from there.

Overall I felt it was terrific value for money and I cannot wait to get stuck into it. It's kind of like starting again but I was only 1 week into 513 and this will be far more tailored for me which I'm liking the sounds of.

Finally got my new 4 week corrective program   

A ton of mobility/activation/movement prep stuff, core, power development and then strength work and energy system training. Pretty damn exciting. 

I'll post the whole thing each day and will be starting on Monday. It'll probably take me between now and then to get the hang of some of the mobility and activation work so I'll do a bit in the gym over the next couple of days just to be familiar with it.

Cannot wait to see where this takes me after the 4 weeks and what will be in store for the longer term. 

go.get.it.

09/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Brettzel 2.0 1 x 10 breaths each side
Hip Flexor Stretch- 1 x 30s each side
Pigeon Mobility 90/90 walk around- 1 x 5s each side
Cook hip lift- 2 x 10 each side
Glute bridge- 1 x 20 with 3 sec hold
Shoulder sweep- 1 x 10 each side
Scap Push ups- 1 x 20
Pushup eqi- 1 x 25s (aiming for 2 x 30s)

Core
Turkish Get up- 10kg KB- 3 x 3 each side
Single leg kb deadlift- 10kg KB- 3 x 4

Power Development
Broad Jump- 3 x 3

Resistance Training
Deadlift-
60 x 5, 100 x 5
135 x 3, 3, 3, 3, 3

Bench-
Bar x 10, 40 x 5
52.5 x 10, 10, 10, 10

Completely ran out of time. Was meant to do deadlift pull to knees with  a 3 second pause, lying kb tricep extension, 4 point band pull aparts, feet elevated push ups and kb swings. I was already at an hour and the remaining would have pushed me to at least 90 mins. As I train on my lunch break most of the time this just couldn’t happen. I have emailed the trainer asked him to look at ways of making it fit to that timeframe.

10/06/2015

Morning bw- 95.1. It's coming down again.

i like the look of those cook hip lifts. was doing a feldenkrais lesson last night that's about dissociating the hip joints from the pelvis and lower back, seems worth exploring.

13/06/15

Powerlifting Preparation: Correctives Phase

Mobility/activation & mov prep
Cook hip lift- 1 x 20 each side
Glute bridge- 2 x 20
Scap push ups- 2 x 20
Push up eqi- 1 x 30s

Core Training
Band resisted push up (top pos)- 2 x 20s
Single leg 2kb dl- 16kg Kb x 2 x 4

Power Development
Forward scoop toss- didn't have slam/med ball to toss

Resistance Training
Deficit pull (standing on 1 plate)
60 x 4
110 x 3, 3, 3, 3

Rack Pull (just below knee)
130 x 5
150 x 3, 3, 3, 3 (mixed grip first set, straps last 3 sets)

KB Floor Press - (supposed to be heavy db press but didn't have any db's)
16kg x 8, 8, 8, 8, 8

Narrow Bench press-
45 x 8, 8, 8, 8

Missed out on supinated negatives, sl stability ball hamstring curls and oh medball slams.

Need to get up to speed on my soft tissue/stretching work as it's been completely missing and I'm feeling it.

in re: the cook hip thrust/lift/whatever, i don't think i logged this but i noticed an asymmetry. left leg felt much more in glute max, right leg more in glute med. something is the matter there.

I have a similar problem. Also have worse balance on left leg than on right which feels bizarre.