Crouching Fat Boy Hidden Press Gains
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| n3ver3nder |  | ... | 13-03-2014 @ 21:50 |
 next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 13.3.14 Weight 14 stone 10 1/2 lb/93.8kg Squats 20kg 2x5 60kg 2x5 100kg 3x3 http://i.imgur.com/H6QSaZk.jpg Really dysfunctional hips today. There's normally a difference between hip symmetry when I squat, but only if you look for it, but today it was glaring. This can be caused by tight hamstrings, and given my hammies were still sore and tight from Tuesday's SLDL's I think that might be a cause. Lots of mobility work, foam rolling and voodoo flossing tonight and we'll see how it looks tomorrow. OHP 20kg 2x5 30kg x5 40kg 2x3 50kg 2x3 70kg x2,F,1 70kg meant to be 3x3. Not happy with pressing today. DB Incline Bench 12kg x10 17.5kg x10 26kg 5x10 Bit wobbly, but got all the reps in. Yates Row 20kg x8 40kg x8 60kg 3x8 Pull Up 2x3 Chin Up 2x3 | ||
| n3ver3nder | | ... | 14-03-2014 @ 21:19 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 14.3.14 Weight 14 stone 8 1/2 lb/92.9kg Front Squats 20kg 2x5 40kg x5 60kg x5 80kg x2 105kg 3x3 Bench Press 20kg 2x5 40kg x5 60kg x3 80kg x2 102.5kg x2 82.5kg 4x3 Wanted a triple on 102.5kg, but I didn't really set up properly and didn't have enough control on the decent so I cut it short Deadlift 60kg x5 100kg x5 140kg x3 Stiff Leg Deadlift 140kg x3 160kg 3x3 Much more comfortable than the conventional Pull up bodyweight x3 Barbell Curl 10kg x 100 Feel da pump! | ||
| Appetite | | ... | 15-03-2014 @ 08:18 |
 Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | youre still dropping quite quickly into the squat. Have you considered a slower decent might help you? | ||
| n3ver3nder | | ... | 15-03-2014 @ 18:04 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | Appetite said:youre still dropping quite quickly into the squat. Have you considered a slower decent might help you? It'll be something to experiment with. I know it's helped Milsy, so I'll start trying to focus on a slower decent. I do find it hard to find a comfortable balance between a controlled decent and using that stretch reflex at the bottom though. | ||
| n3ver3nder | | ... | 16-03-2014 @ 17:30 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 16.3.14 Weight 14 Stone 9lb/93.1kg Squat 20kg 2x5 60kg x5 100kg 3x3 No difference in hips dysfunction. Got a bit less painful after glute/ham stretching. Band Assistance Squat 140kg with purple band 3x5 Bench Press 20kg 2x5 40kg x5 60kg x3 70kg x2 92.5kg x5, 2x4 90kg x4 Not at all happy with this today. Absolutely no staying power to rep, even after dropping the weight down. Probably shouldn't be upping the weight every week, but that 100kg 5x5 in a few weeks time is just too promising. Lesson learnt now though. Chest Supported T Bar Row Empty handles x10 with a hungarian lad trying to chuck a plate on as I was doing it (concept of a warm up is beyond him, I think) +20kg 7x8 Pull Up x3 Lats a bit achey today. Overall not a brilliant session. Felt like I had no energy at all. Incidently, I had loads of bread yesterday and some at breakfast (and spaghetti hoops which are gluten-y too) before training, even though recently I've been lowering the amount of wheat I eat. I wonder if there is some correlation there. | ||
| n3ver3nder | | ... | 18-03-2014 @ 20:52 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 18.3.14 Weight 14 Stone 7 3/4 lb/92.6kg Front Squat 20kg 2x5 40kg x5 60kg x3 80kg x2 110kg x1 70kg 3x8 Bench Press 20kg 2x5 40kg x5 60kg x3 80kg x2 100kg x1 80kg 5x3 Lost my balance on the 100kg single and had to stick a leg out to stop me falling off the bench! The 80kg 5x3 felt great. SLDL 60kg x5 110kg 3x8 Conventional DL 110kg x1 140kg x1 180kg 2x1 Not the power there I want, but promising I actually got 2 singles this week. Face Pull 5kg 5x10 | ||
| n3ver3nder | | ... | 18-03-2014 @ 21:04 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | Been to physio again had my obtrutators released, as these were the thigns causing the problems and my piriformis was actually inhibited. This was related my previous long standing glutes not working properly issue, and the reason why I was sitting into the left hip on the squat - overworking those external rotators. Now need to gradually up the weight on the squat whilst maintaining even position, after a specific warm up to address the issues. Had loads of dry needling on my lower back, very sore now. Will be even worse tomorrow I think. | ||
| JackRevans | | ... | 18-03-2014 @ 21:06 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | glad to hear things should be on track from now on | ||
| n3ver3nder | | ... | 18-03-2014 @ 21:10 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | JackRevans said:glad to hear things should be on track from now on Cheers bro. Hope your Sciatica dies down again soon. | ||
| Appetite | | ... | 19-03-2014 @ 10:47 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | n3ver3nder said:Now need to gradually up the weight on the squat I will remind you of this if I see you with too much weight on your back over the next couple of weeks. Glad to have you on the mend mate. | ||
| n3ver3nder | | ... | 19-03-2014 @ 20:00 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 19/3/14 Weight 14 stone 8lb/92.7kg Squat 20kg 5x10 40kg 10x5 60kg 10x5 80kg x3 100kg x3 120kg x3 140kg x3 160kg x2 f**kloads of release, hip activation and then movement patterning. I can get up to 40kg without the compensatory movement pattern kicking in, but when it does kick, it doesn't hurt now. As I had managed to train with it for months without issue I'm not concerned about lifting too heavy for it as much now, HOWEVER after comp I will be doing 10x10 on the squat with correct movement pattern, 4 days a week, adding 2.5kg a session until it's sorted. OHP 20kg 2x5 30kg x5 40kg x3 50kg x2 60kg x3,3,5 (5 is rep PB I think) Chest Supported Row x10 +25kg 5x10 Bulgarian Split Squat Bodyweight 3x6 Added these in as a bit of a prehab finisher after watching Mr. Screamer Manuel's Q&A video. Meant to be 5x10 but I'll have to work towards that. Left leg forward is wobbly as f**k, so hopefully it getting less wobbly is an indication my left hip/glute etc will be getting better. | ||
| n3ver3nder | | ... | 19-03-2014 @ 20:07 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | Post Edited: 19.03.2014 @ 20:08 PM by n3ver3nder Appetite said: I will remind you of this if I see you with too much weight on your back over the next couple of weeks. Glad to have you on the mend mate. Heaviest planned is (potentially) 180kg single on Sun, and maybe Triple next thurs and 190kg next Sat/Sun as my opener. Back off sets after. That's in comparison to the 200kg x3 and 180kg 5x5 I would have hit this week as originally programmed pre injury. Looking at 202.5kg for a comp PB and that's likely all, and is also incredibly dependent on glute and hip activation stuff working. Colne will be a proper test of whether prehab is working, and Ashington for qualifying total, though I don't think I'll be at the British this year, I DO want to qualify on prinicipal. I've then got July-Nov as an 'off season' to work on conditioning, bringing up weak areas, and also get jack3d and t4n. | ||
| Appetite | | ... | 20-03-2014 @ 11:25 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Sounds like a plan. You deffinatley lifting in Colne then? | ||
| n3ver3nder | | ... | 20-03-2014 @ 15:43 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | Appetite said:Sounds like a plan. You deffinatley lifting in Colne then? Yeah if I can get there. Making no promises about coming in on weight though. And I'm out on the 9th, so I don't know what my performance will be like. | ||
| n3ver3nder | | ... | 21-03-2014 @ 20:04 |
next comp I want to enter the platform via zipwire Member 4872, 992 posts SQ 237.5, BP 142.5, DL 265645.0 kgs @ 99kgs UnEq | 21.3.14 Weight 14 stone 8lb/92.7kg Front Squat 20kg 2x5 40kg x5 60kg x3 80kg x2 110kg 3x3 SBD's are bloody brilliant. Bounce out the hole and my knees felt great. Squat 110kg x2 120kg x2 140kg x2 160kg x2 180kg x2 Comfy, fast reps and pain free except the belt pinching. Bench Press 20kg 2x5 40kg x5 60kg x3 80kg x2 95kg x3 75kg 5x3 95kg went well, not as fast as I wanted but the 75kg was very easy, wrist wrap free. Deadlift 60kg x5 100kg x5 140kg x3 170kg 3x3 190kg x1 200kg Fx2 Couldn't break 200 off the the floor on the first attempt, failed at the knee on the second. Must work on glute activation nightly. Bit of pain in the outer thigh, nothing prohibitive though. Hammer Curl 12kg 5x10 | ||
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