Triple Nipple
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| VanillaGorilla |  | ... | 14-06-2014 @ 15:45 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Saturday 14/06/2014 Fancied seeing where I was today Squat 140kg 150kg 160kg miss 160kg miss Bench Press 130kg 135kg 140kg miss Deadlift 180kg 200kg 220kg So 150/135/220 (505) @ 104kg Very frustrating in some ways. I have eyes on being somewhere near to 600kg by the autumn to qualify for next year's British. I think bench and deads are well on track. I've been deadlifting again for about 8 weeks and benching intermittently, so very happy. Probably looking to bench around 145kg by then, and pull around 240kg, as minimums. Really would like them to be 150 / 250 respectively, leaving me with a modest 200 to squat. Really with those numbers though it should be more like 210 or 220. Today really showed the holes in my squat, based on my other numbers I should have had 175-180 I think, but I just can't get my strength into the bar. So many issues with my squat (technical and pain related) I don't yet know where to begin, but begin I shall!  | ||
| VanillaGorilla | | ... | 16-06-2014 @ 15:41 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Monday 16/04/2014 Power clean & push press 90kg x 1c5p 90kg x 1c5p 90kg x 1c5p Squat 120kg x 5 120kg x 5 120kg x 5 Barbell row 90kg x 5 90kg x 5 90kg x 5 Quick 30 minutes in and out today, got a really busy two weeks ahead of me so will be doing what I can, when I can! | ||
| GATES | | ... | 16-06-2014 @ 15:56 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | what pain issues do you have on the squat? interested because i am also injured so cant squat or dead and want to compete at 105 in the gbpf as well next year | ||
| VanillaGorilla | | ... | 16-06-2014 @ 16:01 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Getting an abrasive issue at extreme flexion of the knee, largely brought about by highly mobile ankles leading to a lot of dorsiflexion. So at the bottom of the squat the level of flexion at the knee combined with tight quads and hip flexors is pulling patella onto femoral end with a lot of force. This leads to a lot of inflammation outside of training too. I have a lot of adductor tightness, so am only able to gradually shift my stance out to minimise dorsiflexion by working at the hip more. Lots of soft tissue and mobility is the way forward, and it is working, just very slowly. Too many years low bar back squatting before moving to high bar :'( | ||
| dave_rogerson | | ... | 16-06-2014 @ 19:23 |
Member 4046, 590 posts | VanillaGorilla said:Saturday 14/06/2014 Today really showed the holes in my squat, based on my other numbers I should have had 175-180 I think, but I just can't get my strength into the bar. So many issues with my squat (technical and pain related) I don't yet know where to begin, but begin I shall! I can relate to this. I really struggle with squatting these days and like you, some of this is due to my poor structure and indeed bloody pain, which creates all sorts of issues that affect the lift. Curious. Do you think you pain is due to current injury or a previous? My issues are chronic and its likely that some of the pain I experience is not actual tissue injury itself (right hip) but is instead due to a neurotag of some description. I also get wicked neural tightness too. One thing that is helping me is doing really low-level stuff and trying to create relaxation as I move into the painful ranges. So, I've been working on my squat in a very slow, controlled and relaxed manner trying to create movement patterns without pain nociception and it does seem to really help. I do this stuff when not lifting or whenever I get 5-10 mins. http://crpsukdotcom.files.wordpress.com/2012/05/crps_uk.pdf | ||
| chaos | | ... | 17-06-2014 @ 06:22 |
 An amazing human being Member 2047, 17156 posts SQ 262.5, BP 170, DL 300732.5 kgs @ 108kgs UnEq | VanillaGorilla said:Getting an abrasive issue at extreme flexion of the knee, largely brought about by highly mobile ankles leading to a lot of dorsiflexion. So at the bottom of the squat the level of flexion at the knee combined with tight quads and hip flexors is pulling patella onto femoral end with a lot of force. This leads to a lot of inflammation outside of training too. I have a lot of adductor tightness, so am only able to gradually shift my stance out to minimise dorsiflexion by working at the hip more. Lots of soft tissue and mobility is the way forward, and it is working, just very slowly. Too many years low bar back squatting before moving to high bar :'( Just what I was thinking, just a couple of questions though. What does the first and second statement mean? the second sentence? the 4th sentecence? And the whole paragraph? | ||
| VanillaGorilla | | ... | 17-06-2014 @ 13:01 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | dave_rogerson said: Curious. Do you think you pain is due to current injury or a previous? My issues are chronic and its likely that some of the pain I experience is not actual tissue injury itself (right hip) but is instead due to a neurotag of some description. I also get wicked neural tightness too. One thing that is helping me is doing really low-level stuff and trying to create relaxation as I move into the painful ranges. Combination of things I think, some scar tissue remains from a quad tear on one side and a hip flexor tear on the other. Combined with mechanics and general overuse symptoms and it's a nice big mixing bowl! I'm trying to do what you are, low level stuff, patterning and soft tissue work. It's like walking a tightrope at times, when it's all balanced it's fine, but very easy to stray only slightly and completely stack it! Exercise is good for you  | ||
| VanillaGorilla | | ... | 17-06-2014 @ 13:01 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | chaos said: Just what I was thinking, just a couple of questions though. What does the first and second statement mean? the second sentence? the 4th sentecence? And the whole paragraph? "I'm f**ked" | ||
| VanillaGorilla | | ... | 17-06-2014 @ 13:03 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Tuesday 17/06/2014 Low hang snatch 40kg x 2 40kg x 2 50kg x 2 50kg x 2 60kg x 2 60kg x 2 70kg x 2 70kg x 2 Low hang clean + 2 jerks 60kg 60kg 80kg 80kg 90kg 90kg 100kg 100kg In and out quickly today, but everything was great, good positions and quality work done in about 35 minutes  | ||
| VanillaGorilla | | ... | 19-06-2014 @ 17:39 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Thursday 19/06/2014 Clean & jerk 40kg 40kg 50kg 60kg 70kg 80kg 90kg 100kg 110kg 120kg (missed jerk) Squat 150kg x 1 120kg x 5 Push press 110kg x 1 90kg x 5 Pull ups x 10 Tidy session today, especially as I've been feeling grotty and not eating well, man flu or something. 120 clean was lovely, soft elbows on the lockout of the jerk, but no matter! | ||
| Billwest | | ... | 19-06-2014 @ 18:11 |
Member 541, 4898 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Nice lifting Dave. Looking at your squatting 'test' I also would have thought your squat would be a fair bit higher in the 180 area. What's the plan? | ||
| VanillaGorilla | | ... | 19-06-2014 @ 18:55 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Billwest said:Nice lifting Dave. Looking at your squatting 'test' I also would have thought your squat would be a fair bit higher in the 180 area. What's the plan? I'm constantly adjusting and refining a few mechanical and movement aspects, which with the tissue work will hopefully start paying off soon. | ||
| VanillaGorilla | | ... | 21-06-2014 @ 18:22 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | Saturday 21/06/2014 Clean jerk 40kg 50kg 60kg 70kg 80kg 90kg 100kg 110kg Clean pull 120kg x 2 130kg x 2 140kg x 2 BTN jerk 60kg x 2 80kg x 2 100kg x 2 110kg x 2 120kg x 2 Front squat 60kg 80kg 100kg 120kg 130kg Nice heavy session, loved it. | ||
| dave_rogerson | | ... | 21-06-2014 @ 18:37 |
Member 4046, 590 posts | VanillaGorilla said: I'm constantly adjusting and refining a few mechanical and movement aspects, which with the tissue work will hopefully start paying off soon. I'd be really interested to know what/how you've decided to change your technique mate. Kinda spooky because I've essentially done the same thing. | ||
| VanillaGorilla | | ... | 23-06-2014 @ 17:00 |
the UK's leading expert in bio mechanics Member 1973, 7379 posts | dave_rogerson said: I'd be really interested to know what/how you've decided to change your technique mate. Kinda spooky because I've essentially done the same thing. It's a long list of mostly ineffective s**t lol | ||
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