[aivi]

4h today.
Started with stretching and mobility, spent a bit more time on it, because of lingering soreness from yesterday.
Back squats pretty much the same set as yesterday. Talked some more with the trainer, and we did some (3x10 31kg) proper ATG squats with a narrower stance and small weight plates under heels. He's been lifting since 15.y.o. and used to do more powerlifting style until he studied as a personal trainer under Charles Poliquin, and adapted this more olympic lifting-oriented squatting style; more like the front squat in many respects, with the knees going over the toes, and the torso more upright, keeping the elbows under the bar...I quite liked this style. Even with only 31kg, going all down and back up got really difficult on the last few reps of each set, and I felt like my quads were doing proper work with my weight still on the back of my feet. We'll talk more and work on a proper program on Friday.
Then did some lat pulldowns to warm up, and then tried to do eccentric pullups each for 30s. And failed. I could get down slowly to where my elbow was in a 90degree angle, and then I just dropped all the way down like a stone. Even though an assited pullup machine distorts the ROM and is not as good as doing proper ones, I think I'll stick do doing some and then also try to do eccentric ones.
Some more painful mobility (hips and shoulders)
10min brisk walk 15% incline, 20min 8km/h run at 1.5%
stretching
I feel like I'm forgetting something

Also met this nice 45y.o. Finnish lady who is also this trainer's client. Before I met her, I heard/saw her lifting and thought that it was nice to actually see some people working hard. She's a tiny thing, but apparently she's lost 16kg of fat, and is now looking to get more lean mass.

[aivi]

the usual mobility, stretching, some kneeling jumps
push press 2x5 31kg, 2x5 36kg
strict press 2x5 21kg, 2x5 26kg
10min running first with 10km/h, then 8.5km/h at 8.5% incline
advanced stretching/yoga class

Most of the stuff in the yoga I was familiar with, a few new asanas. I really need to learn the sanskrit names; the teacher would ask me whether I was familiar with this and this asana, and I'd be confused until I saw the other people doing them
Did this asana for the first time, and it was suprisingly easy. Some of the standing asanas were still bitches, rotating the whole torso from the hips is hard. The second picture shows a variation of trikonasasa done correctly with the hips in line with feet, and the whole torso turned to face forward or even a bit upwards.



Tomorrow more stretching and probs interval cycling and some bw circuits.

[aivi]

extra mobility with ankles, including doing some ATG OH and back squats with a stick and small plates under heels.no shoes.
deadlift 1x6 40kg, 2x5 50kg, 2x3 60kg
both legs x10 bulgarian splits, 10 pushups, for 4 or five rounds (I really need to do more single-legged stuff)
interval cycling, resistance 5: 3x3min as fast as possible, with 1min slower rests in between
extra stretching
Oh and I made friends again with the foam roller I made such stupid faces, it hurt pretty bad at some spots of the quads. Tomorrow will talk with the trainer, will see what kind of training program we come up with.

[aivi]

NEW TRAINING PROGRAM
************************
Mon
Evening: running (1 hours)

Tues
Morning: weight training

Wed
Lunch time: boxing (2 hours)

Thurs
Morning: weight training

Fri
Evening: boxing (2 hours)

Sat

Sun
Lunch time: boxing (2 hours)



Monday

A) Power cleans: 5 x 3. Rest: 150 sec

B) Jerks: 5 x 3. Rest: 150 sec

C1) Poliquin step-ups: 4 x 15-20, BW, 2010, 30 sec
C2) Lying leg curls: 4 x 8-10, 4010, 30 sec

D1) DB split squat: 3 x 10-12, 4010, 30 sec
D2) BB Romanian deadlift: 3 x 10-12, 4010, 60 sec

E1) External rotations with cable (start hand above navel, pulley at knee height, elbow at 30° from side): 3 x 15, 2.5 kg, 4010, 30 sec
E2) Trap 3 with cable (pulley at ankle height)*: 3 x 15, 2.5 kg, 4010, 30 sec



Thursday

A) Snatches: 5 x 3. Rest: 150 sec
B) Push press: 5 x 5. Rest: 150 sec

B1) Neutral grip pull-ups: 6 x 1, BW, eccentric of 30 sec. Rest: 75 sec
B2) Inclined DB press: 6 x 10-12, 4010. Rest: 75 sec

C1) Powell raises on swiss ball: 3 x 15, 1 kg, 4010, 30 sec
C2) Shoulder retractions with cable (position 5, facing the pulley), 3 x 10, 5 kg, tempo: 1015, 30 sec


Once/week:

A1) External rotations with cable (start hand above navel, pulley at knee height, elbow at 30° from side): 3 x 15, 2.5 kg, 4010, 30 sec
A2) Trap 3 with cable (pulley at ankle height)*: 3 x 15, 2.5 kg, 4010, 30 sec

B1) Powell raises on swiss ball: 3 x 15, 1 kg, 4010, 30 sec
B2) Shoulder retractions with cable (position 5, facing the pulley), 3 x 10, 5 kg, tempo: 1015, 30 sec

************************

While at first I was thinking "butbut what about squats? Please, pretty please?", I know it's logical to start by addressing all the structural imbalances I have (even I'd noticed, that my right leg is less strong and flexible, especially the knee), before progressing to squatting. I'll still be doing oly lifting though.
I need to work especially my VMO and hamstrings.
I did the Monday workout today, and I'm sure I'll be sore from all the new exercises and positions. The external rotations were an Absolute Bitch. The first few reps were fine, but then it got quite difficult.
I wasn't able to even do the 15 reps of the Poliquin step ups executively, they were really challenging as well. The splits squat were bodyweight, done ATG (or rather crotch to grass), with the hamstrings pressed to the calves, knees over toes, and back leg as straight as possible.

Finished with some jumping:

1x5 kneeling jump -> squat landing -> jump to platform (a bit below the knee), with no shoes to better assess landing position
1x5 platform jump (2x the lower platform, just under crotch level)

((hurdles were a bit above crotch level)
5x3 hurdle tuck jumps (keeping the feet together) with extra bounces
2x3 hurdle tuck jumps without extra bounce
2x3 with the last hurdle elevated ~6cm
2x3 with the 2/3 hurdles elevated ~6cm
3x3 with one normal, second elevated ~6cm, third elevated ~12cm

2x10 alternating single leg jumps to platform

1x5 kneeling jump (the same as above)
10 pushups
1x5 platform jump
10 pushups

Then finished with some more foam-rolling (not using sweeping motions, but finding a hotspot, and then moving slowly from side to side, *trying* to make the tissues slide past each other more smoothly) and some yoga.

[Shawshank]

Sounds cool, good luck.

[Becca]

Oooh nice programme! I'd personally really miss squats, but it's not in your current aims and you still have loads of cool lifts You could always add in a couple of OH squats after each snatch if you really wanted to

Jumping is a good call. At the running track I do sprints at there's a long jump sand pit. Might start doing some. They also have some hurdles at varying heights. I like the idea of the kneeling jump as well! Inspiration, thanks!

[Sexual Harassment]

My computer beat me at chess a few days ago.

It was no match for me at kick-boxing though.

[redbuthotter]

Where do your knee's feel weak in squat? Is it from some previous injury? Ps get some knee sleeves if you don't have already!

[aivi]

(Original post by redbuthotter)
Where do your knee's feel weak in squat? Is it from some previous injury? Ps get some knee sleeves if you don't have already!

My right knee tends to turn inward more easily, especially when I'm pushing up, or even sometimes landing (noticed in one legged jumps down from a platform during the assessment, and also in the jerk). Training the vmo (with the Poliquin step-ups and partly with the split squats, and later doing mainly oly style full squats instead of powerlifting style) will help with that.

While I love lifting heavy, and love weightlifting as a sport, atm it's still only a tool for me to improve my overall athletic ability for boxing. Doing full back squats with 31kg and small plates under heels for +10 reps and realising how hard it was, was a humbling experience. I'd rather lift embarrassingly small weights and work on strengthening knees and other areas, rather than have an impressive squat number.

[aivi]

(Original post by Becca)
Oooh nice programme! I'd personally really miss squats, but it's not in your current aims and you still have loads of cool lifts You could always add in a couple of OH squats after each snatch if you really wanted to

Jumping is a good call. At the running track I do sprints at there's a long jump sand pit. Might start doing some. They also have some hurdles at varying heights. I like the idea of the kneeling jump as well! Inspiration, thanks!

I should be back to squatting in a few months. I'm supposed to have the program adjusted in 4 weeks, but I don't know how that's going to work since I'll be in London, and won't be back in Brussels until Christmas hols. We might try to do it by e-mail, or have some other PT in London do another assessment and work from that. And of course I'm going to sneak in a few squats every now and then (though with light weights and ATG)

Jumping is awesome. I might try to do some broad jumps tomorrow, or do some more hurdles. Doing multiple jumps is better than singles I think, because you have to keep a good rhythm and balance.

Here's Laura Phelps doing a kneeling jump and a box jump. Using a barbell is pretty good, because you get the extra weight and additional incentive to keep your torso upright. I start with my ass down though, her method just felt weird. Also adding a jump squat or a jump to a low platform to the kneeling jump seems to work quite well, since it gives additional info to you about your posture i.e. the next jump turns out bad, if your landing position from the kneel is not adequate. http://youtu.be/Fdq6LvUxt7c
http://www.youtube.com/watch?v=xXxSw...eature=related

[aivi]

My traps are fried from the puny 2.5kg cable exercises (straight arm, bringing the hand from hip to over opposing shoulder)

[redbuthotter]

I guess my question was more is there any reason why you have weak knee's (genetic?). Because first time I squatted I squatted oly for quite a few months - or rather up until 2.5 years and never really had knee issues from that form if that makes sense. Only recently when I was retarded and started to experiment with bounce did my knee's complain.

(Original post by aivi)
My right knee tends to turn inward more easily, especially when I'm pushing up, or even sometimes landing (noticed in one legged jumps down from a platform during the assessment, and also in the jerk). Training the vmo (with the Poliquin step-ups and partly with the split squats, and later doing mainly oly style full squats instead of powerlifting style) will help with that.

While I love lifting heavy, and love weightlifting as a sport, atm it's still only a tool for me to improve my overall athletic ability for boxing. Doing full back squats with 31kg and small plates under heels for +10 reps and realising how hard it was, was a humbling experience. I'd rather lift embarrassingly small weights and work on strengthening knees and other areas, rather than have an impressive squat number.

[aivi]

(Original post by redbuthotter)
I guess my question was more is there any reason why you have weak knee's (genetic?). Because first time I squatted I squatted oly for quite a few months - or rather up until 2.5 years and never really had knee issues from that form if that makes sense. Only recently when I was retarded and started to experiment with bounce did my knee's complain.

I don't have any known genetic problems nor previous injuries, just inadequate training. The human body is never completely symmetric, and onesided training (whether it be over emphasis on certain muscle groups or something like tennis, fencing boxing, where you have a dominant side) can cause structural imbalances, that can lead to injuries.
Do you mean you bounce at the very bottom? One issue with doing full squats is that if you don't keep tense enough, smashing your calves and hamstrings together can twist the position of the knees a bit, which is not good.
Full oly squats are good, because they train the VMO, which is partly responsible for knee tracking.

[redbuthotter]

Fair enough, its just hard for me to imagine because oly squats were so natural for me at the start (I admit I strayed into PL for a long time), I always thought flexibility was a problem, not knee strength for most (Caucasian guys) anyway. And I guess bounce is the wrong word - more of a timed forceful push with the legs once you hit rock bottom, rather than at diving in a few inches from atg... something I'm working on till this day - admittedly not very well! I find front squats better for VMO/quad development in general, never tried any other exercises specifically though.

(Original post by aivi)
I don't have any known genetic problems nor previous injuries, just inadequate training. The human body is never completely symmetric, and onesided training (whether it be over emphasis on certain muscle groups or something like tennis, fencing boxing, where you have a dominant side) can cause structural imbalances, that can lead to injuries.
Do you mean you bounce at the very bottom? One issue with doing full squats is that if you don't keep tense enough, smashing your calves and hamstrings together can twist the position of the knees a bit, which is not good.
Full oly squats are good, because they train the VMO, which is partly responsible for knee tracking.

[aivi]

(Original post by redbuthotter)
I find front squats better for VMO/quad development in general, never tried any other exercises specifically though.

I'd agree that front squats force you to keep better form and keep the torso upright.
I'd never put much stock in single-legged exercises like step-ups before now, but the Poliquin or Peterson step-ups really make you feel your vmos if done correctly... foam rolled them today
Plus single-legged exercises keep you from over-compensating with your other leg, if you have weaknesses.

[aivi]

(Original post by redbuthotter)
Fair enough, its just hard for me to imagine because oly squats were so natural for me at the start (I admit I strayed into PL for a long time), I always thought flexibility was a problem, not knee strength for most (Caucasian guys) anyway.

I'm jealous of your flexibility. I can get down to a full squat with a neutral spine, but my ankle and hip flexibility is not good enough to create a nice curve
Also this reminded me, you wouldn't happen to know if males have an easier time than women doing full squats with good form because of narrower hips? I've shown two guy friends how to squat, and both of them them could easily do almost ATG squats even though they're gangly and long-limbed. And the other one doesn't d any sports at all a pattern, or freaky coincidence?

[aivi]

Forgot my program, so forgot the inclined press.
Yoga&stretching class, warmup

Snatch (using additional platforms to get the bar to a better height) + sneaky ATG OHS:
1x3 11kg
4x3 21kg

Push Press:
1x3 11kg
1x3 21kg
3x3 31kg

Shoulder retractions, 5kg, 3x15
1x6 eccentric pullups, managed 8 seconds at most
Powell raises, 1kg, 3x15

5x 10 speed burpees, 10 box jumps, 10 wide pushups or 5 divebombers, 1-2min rest between sets
foamrolling, hip and ankle mobility


Got a golfball from my dad, trying to massage the bottoms of my feet that are kinda sore. Will later try to do quads, especially vmo and ITB *scared*

[The Blind Monk]

Myofascial release of the IT band and quads is always fun...on other people :P

[aivi]

(Original post by The Blind Monk)
Myofascial release of the IT band and quads is always fun...on other people :P

I noticed that it got *sligthly* less painful when I was doing it regularly along with lifting in the beginning of summer. But I think hoping that it will some day feel relaxing is too much to ask...
The things we do for better squats

[Becca]

(Original post by aivi)
I'm jealous of your flexibility. I can get down to a full squat with a neutral spine, but my ankle and hip flexibility is not good enough to create a nice curve
Also this reminded me, you wouldn't happen to know if males have an easier time than women doing full squats with good form because of narrower hips? I've shown two guy friends how to squat, and both of them them could easily do almost ATG squats even though they're gangly and long-limbed. And the other one doesn't d any sports at all a pattern, or freaky coincidence?

I've heard it's easier for women to keep the curved spine as we are genetically designed to be able to stick our bums out as a way of attracting males! Lol.