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Personal Journals discussion on F = m.a., within the Members Section; OH's are looking much better. If the weight is light enough, and you can manage it, see if you can ...


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Old 10-25-2008, 01:24 PM   #981
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OH's are looking much better. If the weight is light enough, and you can manage it, see if you can try to "stretch out your body" at the bottom..sort of like you are reaching upwards for the sky by extending your body. This will help you get the back set instead of the spine wanting to round under. But it looks VERY good. Your control is WAY improved.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 10-25-2008, 02:00 PM   #982
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Quote:
Originally Posted by EricT View Post
I don't think that is is advisable to try to "build strength" and then just go right to 45 pound kb's. You'd want to ask Dave but I think they needed to be treated with more respect than that. It is specific and if you don't have light enough weights, I think it is probably better to either get them or don't do the kb's. Except for movmements that 45 pounds is appropriate...which are probably things you could use a dumbell for anyway.

Again, though, I'd go by what Dave says.
Alright, E. I'll ask Dave what he thinks.

I just presumed that since the KB's are so heavy, I should take light dumbbells and continue the exercises - because these exercises are hard as hell lol...

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OH's are looking much better. If the weight is light enough, and you can manage it, see if you can try to "stretch out your body" at the bottom..sort of like you are reaching upwards for the sky by extending your body. This will help you get the back set instead of the spine wanting to round under. But it looks VERY good. Your control is WAY improved.
Cool, sir. I will try that stretch on my warm-ups. So far all I have been trying to focus on is my back arch. On some of the reps with 85 lbs I was pretty happy to see my back not round but just become flat. That is much better than rounding. Now the next step is to maintain the arch.

I'll try this tweak in the technique this week when I repeat this workout.

Thanks a lot, Eric

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Old 10-25-2008, 02:04 PM   #983
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Originally Posted by Anuj
I just presumed that since the KB's are so heavy, I should take light dumbbells and continue the exercises - because these exercises are hard as hell lol...
Of course. What I mean is just because you can do db swingthru's with 55 pounds or even more doesn't make you ready for kettleball flips or something with 45's. I honestly can't see why they would have them with only 45's.

Yes, the back remaining flat is fine. It's the kind of thing not to complain about but to always seek for improvement. You're right that you are not going to be able to achieve both with the heavier weight.

Again, I can't emphasize the hip and ankle mobility enough. Trying to "maintain your arch" in a deep position without the requisite hip mobility being quite where is needs to be is pretty fruitless. IMO and IME some degree of mobility needs to come before you work up the stability. And stability in the core can be greatly improved by other means that don't require such mobility..and that will factor in the oh squats and everything else to some extent.

So remember that mobility can be "isolated" also. The mistake people make is thinking that you can either do DYNAMIC mobility work (or dynamic stretching) or static stretching. Well the dynamic mobility work cannot be stressed enough of course, but stretching you hamstrings postworkout until your blue in the face will not result in a deep squat with set back. And the people who tell you it will...even if they have a deep squat...they really don't understand what got them there and what didn't.

To work on that deep position and the SPECIFIC range of motion you need in the hips and ankles, the "squat to stand" thing from cressey can be part of that...but that is limited. Also the "squat pulls". Another thing I'd recommend is after your workouts to just get into a deep squat position, squatting down nicely between your legs, while concetrating on keeping the back set while allowing some outside stability. Also concentrate on spreading the knees out. And you can push them with your elbows, etc..

A bosu ball works great, btw. Put it at about glute height between a wall and yourself and use it for support as you squat down into the deepest squat you can. The ball will roll up the back keeping you stable so all you have to worry about is concentrating on the position you want to maintain. Once you're down there...you just wiggle down further. Now if you overdo it a bit you can get a bit of soreness in the hips..but nothing to write home about. I like to do some internal rotations afterward. This is like a bridge between stretching and mobility. You are holding the position for a good length of time and trying to go deeper. But you are not just trying to stretch specific muslces hoping that it all culminates magically in a deep squat..which is not what static stretching does. So think of this kind of thing as an augmentation to your dynamic mobiltiy work..and it can be worked into the end of any kind of dynamic mobility work as well. Obviously any kind of long sustained thing like this is going to tune down the nervous systems, etc..so you would always want to save it for the end.

But don't JUST rely on any one thing. Honestly you can't beat the warmup oh squats with ligher weights or just a dowel!
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Old 10-26-2008, 01:52 PM   #984
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^^^ I tried the bosu ball thingy. Is this right, sir?

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Old 10-26-2008, 01:58 PM   #985
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Fall 2008 Training
Mesocycle 1 - Week 2

Press Day

Beginning Thoughts:
My body is sooo sore today!!!!

The plan today was simple:
Speed Press followed by heavy Presses for 2x3
Cluster Pull-ups
Close Grip Bench Press for 2x5, 1x7
Facepulls, etc

Unfortunately, not everything went according to plan :(
Workout:
Speed Military Press:
@ 55%
100 lbs x 3 reps x 8 sets

Press
@ 89%
155 lbs x 3 reps
@ 91%
160 lbs x 3 reps

Pull-ups:
Cluster Sets
(5x1)x5

Close Grip Bench Press:
195 lbs x 5 reps
195 lbs x 4 reps <---failed :(
185 lbs x 6 reps <---goddamnit!

Facepulls:
70 lbs x 15 reps x 3 sets

Tricep Extensions:
25 lbs x 10 reps x 3 sets

Bar Rollouts:
8 reps x 3 sets
Videos:
Press & CGBP:
Overall Impression:
I think it was a somewhat good workout. I am pretty happy with the Presses. I'll do better on the CGBP next week.

I hope everyone's having a good weekend so far!
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Old 10-26-2008, 02:16 PM   #986
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The bosu thing was the right idea except you forgot how to squat all of the sudden. You kinda turned it into a hack squat...a version of which can be done like that with dumbells.

You are simply "folding up" like your body is a set of hinges or a piece of paper. You need to be focusing on opening the hips. Squat down between your knees. Think of it as like a yoga pose. You are practically falling into the wall. You still want to be squatting, only getting some help from the ball to add to stability..not just lying on it.

Look at this overhead squat:

http://i61.photobucket.com/albums/h6...ttom_248px.jpg
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Old 10-26-2008, 02:49 PM   #987
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Ok I understand what you mean now, sir. I will do that tomorrow when I do my squat workout. Sorry for the confusion. This stuff is hard to grasp and I think that for my squat form to become akin to that dude's its gonna take a while but with more practice I will get perfect!
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Old 10-27-2008, 11:34 AM   #988
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Dude that's a girl. I don't know what kinda dudes you hang out with but....

The thing you need to do..what everyone needs to do...is not forget everything you know everytime you learn a new thing. A squat is a squat.
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Old 10-27-2008, 11:42 AM   #989
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Dude that's a girl. I don't know what kinda dudes you hang out with but....

ha...sometimes i forget you're a week behind most of the time ;)
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Old 10-27-2008, 11:45 AM   #990
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I think YOU are the one whose confused my friend . Soccer girl is SO last week.
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