A. Back Squat @22X1; 2.2.2 reps; rest 30s/2:30 x 3 sets *180 1st set&2nd set / 185 3rd set*
Flew back from NYC earlier in the day. Legs were a weird combination of fresh (from two days off) and tight (from all the flying). But in general these were tough but solid, right up until the very last rep @ 185 which I failed :( 185 was definitely hard but I totally thought I had that last rep but I just kind of got stuck.
B1. Med ball hamstring curls; 10-12 reps; rest 30s
B2. Fire hydrants right; 30s of movement; rest 30s
B3. Walking lunges - db's if possible - no hip pain or stop; 14-16 alt reps; rest 30s
B4. Monster walk backwards; 30s; rest 30s
B5. Fire hydrants left; 30s of movement; rest 90s x 5 sets
All went well but I dropped the weight on the lunges from 25lb (which I have been doing and which I used for the first set) to 15lbs. Nothing was "painful" per se, but both hip flexors were just really tight from the flight and I felt like I was sacrificing some form at the heavier weight. Otherwise, all good with this.
C. 28 Minute EMOM:
1st: 10 DB thrusters 25-30lbs
2nd: AB 40s @ 85%
3rd: 10 Russian KBS 70lbs
4th: Row 40s @ 85%
30lbs for thrusters. Paces and all about the same as last week, though that 7th round was TOUGH.
30lbs for thrusters. Paces and all about the same as last week, though that 7th round was TOUGH.
D. 20 Minute mobility
So. Much. Done. Among other things, I pretty much spent the entire evening before bed laying on the floor in various hip opener positions.
OVERALL: I had hoped to feel 100% awesome after two rest days (both were "active" in terms of lots of moving around my friend's farm, some hiking, some farm work, etc but nothing strenuous) but I underestimated the effect of the travel on both mobility and my mental state, just a bit sluggish.
Justin watched my squats closely, and has now watched a few times (back squats, squat cleans, Kang squats). He thinks my mechanics/technique need work. I can tell that the work we've been doing is strengthening my glutes, but in my "default" movement pattern, I'm still struggling to activate them. My knees don't push out enough which means my hips can't get through (especially obvious when dropping into a squat clean where it's not as slow and controlled as the tempo squats). While I'm certain they still need strengthening, I also think I need to work specifically on retraining so my default movement pattern changes. Any tips, suggestions would be awesome!
So. Much. Done. Among other things, I pretty much spent the entire evening before bed laying on the floor in various hip opener positions.
OVERALL: I had hoped to feel 100% awesome after two rest days (both were "active" in terms of lots of moving around my friend's farm, some hiking, some farm work, etc but nothing strenuous) but I underestimated the effect of the travel on both mobility and my mental state, just a bit sluggish.
Justin watched my squats closely, and has now watched a few times (back squats, squat cleans, Kang squats). He thinks my mechanics/technique need work. I can tell that the work we've been doing is strengthening my glutes, but in my "default" movement pattern, I'm still struggling to activate them. My knees don't push out enough which means my hips can't get through (especially obvious when dropping into a squat clean where it's not as slow and controlled as the tempo squats). While I'm certain they still need strengthening, I also think I need to work specifically on retraining so my default movement pattern changes. Any tips, suggestions would be awesome!
I think one small thing we can do that will help is to start having a small band right above our knees when we squat (slingshot type). This will force you to push your knees out and activate your glutes more. So going forward lets implement that change.
ReplyDeleteIn general (I haven't seen your squats - which reminds me - video tape a set for me) getting stronger takes time, and while we are getting there without a doubt - it will take time for us to make adaptations.
I have used a slingshot in the past as part of my warmup, and I do think it's been helpful in getting that activation. Should I wear it for all the sets? I'll video the Kang squats tomorrow - from the front?
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