Good pressing!
Noticed you squat a lot like wendler, squatting tomorrow so will try to implement your advice from the other day. What's your opinion on this: http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html ?
Tried it myself but didn't notice much of a difference.
cheers Yusef, its getting there!
cool, your squat was looking decent when i saw you last week so dont go changing too much! :P haha i will be squatting even more like wendler next week, going to give wider stance low bar squats a run, they dont seem to give me knee nearly as much grief as high bar does. I noticed that video before, i used to squat with a toes pointed at an (probably excessive) angle , but they are much more forward now (for oly squats), as for any difference, i didnt really notice much either, maybe easier to force the knees out with the toes straighter forward.
i didnt really notice much either, maybe easier to force the knees out with the toes straighter forward.
Shoving the knees out with a more forward toe angle also distributes the force more evenly across the thigh, specifically the lateral portions of the quad and the hamstring.
Yusef said:
Good pressing!Noticed you squat a lot like wendler, squatting tomorrow so will try to implement your advice from the other day. What's your opinion on this: http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html ?
Tried it myself but didn't notice much of a difference.
Yusef, you might find these two posts from 70s big useful. He explains the anatomy of it well.
http://70sbig.com/blog/2012/03/hip-torque-toe-angle-and-squatting/
http://70sbig.com/blog/2012/03/should-i-point-my-toes-forward/
Personally, I am forcing myself to switch to a more forward toe angle. While I can squat more weight with the toes pointed out more (due to an imbalance in the hip adductors relative to the hip abductors like the glute med), the more forward toe angle forces good mechanics. However, if one is planning on competing in powerlifting, he/she should use the squat technique that lets them use the most weight.
For some like myself, who is a more raw strength trainer and lifting enthusiast, I think that the squat that forces the best mechanics and most balanced musculature would be most advantageous.
Thanks Struan and Jack, will give those articles a read now.
The only issue is by putting toes forward you end up with a lot of your weight on the outside of your foot, but in oly shoes it's less of a problem.
I also find I can squat a bit more with a very low bar and slightly wider stance but I very rarely do, (even in competition just did regular high-bar).
For some like myself, who is a more raw strength trainer and lifting enthusiast, I think that the squat that forces the best mechanics and most balanced musculature would be most advantageous.
18/5/12
Stormy weather kettlebell death
20kg kettlebell x 180 reps (60 rep sets: 20 both hands, 20 left hand, 20 right hand) 1 min between sets.
Notes: was starting to get hung up on scale weight, but looked leaner in the mirror this morning which is decent. Back is getting more muscley thanks to all the kettlebell work!
18/5/12
back and biceps
jeered writing it up
19/5/12
531 sumophag deadlifts (happy marc?)
60kg x 10
100kg x 6
120kg x 4
150kg x 17 (had to stop due to sharp pain in my head)
good girl / bad girl machine
66kg x 12,12,12/66kg x 12,12,12
notes: good news is that i didnt have a brain aneurysm, bad news is that i'm still a "cock loving sumo phaggot that needs to learn how to hetro up" (keys 2012). head is feeling better, think it was a build up of pressure as it feels similar to sinus pain. dreamy. onwards to 160kg x 12+
so its been a while since i last trained with any gusto. finished uni on wednesday and just been chilling/beering and generally enjoying the moment. last time i trained deadlifts i had a shooting pain in my head, after a week off i decided to do some pull ups (yesterday) and the shooting pain came back. I think it may be an exertion headache, helped along by horribly tight shoulder/neck muscles. after rolling on a hockey ball for 30 mins earlier in that area, i decided to set up my gym in the garage and do a light session. head feels ok, so will take it easyish for the next week but still train.
incline bench
bar x 10
60kg x 10
80kg x 10,10,10
close grip bench
80kg x 10,10,10
dumbbell flyes
16kg x 10,10,10
overhead dumbbell extension
12kg x 10,10,10
skull crushers
30kg x 10,10,10
seated press with no back rest
40kg x 10,10 (just messing around, but these feel really good, like they would properly help with my god awful shoulder press line)
Its been about a month since i shifted any iron....tbh was sick of the gym, run down from finishing uni and got a bad sinus infection. So i have had a nice holiday in london, ate everything in sight and generally been having a great time partying and celebrating. I feel much better now albeit slightly bloofy so time to get back on the wagon.
Training outcomes are changing. Going to target my training less towards strength and more towards general fitness and asthetics. I was getting a bit sick of training for strength seeing as i was always broken in some way or another. Also with starting a job where i could potentially be travelling alot, i would find it difficult to keep up a structured strength training routine.
I was thinking a 3/4 day body building split with running for cardio. Any advice for good bang for your buck exercises will be appreciated.
first time back in the gym tonight
incline db press
22kg x 10
32kg x 10
40kg x 10
36kg x 8
36kg x 6
flat db flye
14kg x 10,10,10
flat barbell bench
60kg x 10
80kg x 8,6,6 (chest was wrecked by this point, as were triceps!)
chest machine
ramping weight x 15,15,20
cable tricep pushdown/cable overhead extension
varying weights x lots of volume
notes: gonna be sore tomorrow....
23/6/12
back & biceps
loads of pull downs
chest supported row
biceps etc
25/6/12
shoulders
seated barbell press
40kg x 10
50kg x 10
70kg x 10,8,9
seated db press
28kg x 10,9
front raise/lat raise superset
16kg x 10/10kg x 10
16kg x 10/10kg x 10
16kg x 10/10kg x 10
wide grip upright rows
40kg x 10
50kg x 10,10
machine shoulder press
65kg x 15,15
rear delt machie fly
ramping weights x 20,10
27/6/12
run to the gym
incline bench
bar x lots
60kg x 10
80kg x 6
90kg x 8,8,9
db flyes
18kg x 10,10,10
db bench
36kg x 8
32kg x 6,6 (lol)
cable pushdowns
over head cable extensions
notes: should have done more but was a bit pushed for time. will do more triceps etc tomorrow with back and bi's
28/6/12
1.5 mile run to the gym (manages the whole way without stopping...YUSS)
v bar pull downs
4 sets of 10
wide grip pulldowns
3 sets of 10
chest supported row
28kg x 10,8,8
standing bicep curls
18kg x 10,10,10
ez bar preacher curl
bar + 10 plates x 10,10,8
trx row/reverse barbell curls
bw x 10,10,10/25kg x 10,10,10
machine chest supported row
2 sets x 10
29/6/12
seated shoulder press
bar x lots
40kg x 10
50kg x 8
60kg x 6
72.5kg x 10,10,6 (straight into next set)
60kg x 5 (lol)
close grip bench press
bar x lots
60kg x 8
80kg x 8
90kg x 8
100kg x 8
front raise ss with lateral raise
18kg x 8/12kg x 10
18kg x 8/12kg x 10
18kg x 8/12kg x 10
upright row
50kg x 10,10
60kg x 8
dumbbell shrugs (with 1 second pause at top)
40kg x 12,20
rear delt machine
45kg x 15,12,10
notes: good session. not feeling too bad having jumped on the low carb bandwagon again.
30/6/12
8.5km run from flat round arthurs seat.
notes: stopped about 4 times, died by the time i was finished then walked back to the flat. really enjoyable though. will try and make it round on wed/thursday without stopping.
bw 87.1kg - low carb is working again!
3/7/12
wanted to do incline barbell bench but it was too busy
incline db press
24kg x 10,10
40kg x 8,8,8
flat db flyes
20kg x 10,10,10
decline bench
60kg x 10
80kg x 8
90kg x 8,8
overhead ez bar tricep extension
bar + 10kg plates x 10,10,10
single handed cable pushdowns
22.5kg x 10,10,10
standing ab wheel progression x 8,8
ab wheel +5kg x 20
4/7/12
back and biceps workout
5/7/12
seated military press
60kg x 8
75kg x 8
70kg x 8
close grip bench press
90kg x 5
100kg x 5
110kg x 4 (getting better again)
arnold press
26kg x 8,7,8
seated lateral raise
8kg x 12,12,12
seated db shrugs
48kg x 12,20
cable upright rows
60kg x 12,12,12
9/7/12
dont know why i decided to give my self leg doms seeing as im going on holiday for 2 weeks at the end of the week...decided to do some front squats.
front squats
60kg x 10
80kg x 6
100kg x 3
110kg x 1
120kg x 1
130kg x 1 (+ 20kg cheap beltless pb)
back squat
130kg x 1 (felt fine but hadnt had any breakfast so jeered)
16kg kettlebell swings x 150 (sets of 50)
16kg kettlebell bottom up press x 10,10 (each arm)
notes: front squats felt nice, unfortunately training at home, i don't have any saftey bars or a lifting platform so didnt want to push it in case of failing with cast iron plates....
13/7/2012
bw 85.4kg
seated barbell press
bar x 10
40kg x 10
60kg x 8
70kg x 10,10,9
close grip bench press (fannied around with bumblebee strengthshop sleeves, anyone that says they don't help is chatting shite!)
60kg x 8
80kg x 5
100kg x 3
120kg x 3 (spot on 4th? cant remember)
110kg x 5 (spot on 6th...i think)
90kg x 9 (spot on 10th)
arnold press
26kg x 8,8,7
seated lateral raise
8kg x 10,10,10
cable upright row
54kg x 15,15,15
Going to write down some goals to reach sometime in the next year:
front squat 170kg
bench 150kg @ 80kg
military press 100kg @ 80kg
seated barbell press 80kg for 3 sets of 10
close grip bench 140kg x 5
incline barbell press 120kg x 8,8,8
back squat 200+kg
sldl 160kg x 8,8,8
will come back and add to this later...
update: went to italy for 12 days. ate and drank shit loads of beer everyday and it was awesome.
had a few sessions in the gym. squatted 120kg x 10 having not done any squats for ages and i have had the most horrendous leg doms all week. think i will do 531 for squats and front squats at different days in the week once i am settled up in aberdeen. speaking of which, has anybody been to warehouse gym in aberdeen? thinking of joining.
went to a bodybuilding gym in perth for a session, felt low carby and WEAK.
incline bench
60kg x 10
80kg x 8
90kg x 5
100kg x 5
80kg x 12
(bar was thick as fuarrrrkk and horrible)
flat db bench
38kg x 8
32.5kg x 10,10 (triceps gave out)
chest supported t bar row
+20kg x 12
+40kg x 12,12,12
v bar lat pulldown
some weight x 10,10,10
seated chest supported row
some weight x 10,10,10
cable flyes
16kg x 10,10,10
Have been training, just not had regular internet access and been on training courses with work! Started 531 a few weeks ago. Some of the top sets include:
Squats: 135kg x 8 week 1, 140kg x 6 week 2
Bench: 100kg x 13 week 1, 105kg x 10
Standing press: 70kg x 8 week 1, 72.5kg x 8 week 2
Gay sump deadlift: 155kg x 8 week 1
Training for strength is good fun again.
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