Centurion's 2014

Front squat with the bar to try to get used to the movement:


Here's my 45kg good morning... I mean squat


And the low bar I tried out (without plates under my toes). I must admit, I'm very disappointed. Given the amount of mobility I've done since the last time I tried these, I was hoping for them to be better.

 
15/07/2014

Front Squat
20kg x 5
30kg x 5
40kg x 5 x 4

Deadlift
60kg x 5
80kg x 3
90kg x 5
These felt oddly easy, which I'm happy about.

Pallof Press
15kg x 8
20kg x 8

I think these are what gave me pec minor doms last week. All I want is a core exercise that works my core.

Conlcusions: At some point in my life, I'd like to do some upper body work. Some bench, OHP and rows would be nice. But that's for a time when my body isn't broken.

Videos to follow.
 
Pallor press just needs tension, you should be able to do it with a green band. Lock your arms to your torso so your shoulders don't move, apply tension so your torso wants to twist, don't allow it.

I assume you've tried stepping further away or further in/out of line?
 
Have you tried barbell roll-outs, side/regular planks or anything else for your core?

Practically, none of this stuff will stop you doing arm stuff, but may mean you won't be doing any 1RM stuff without a decent run-up/taper...
 
I can't really do barbell rollouts as the space in the gym is limited. I like the ab wheel but my gym doesn't have one (the uni gym does though). Planks are another thing that I've tried, they're okay but I don't really get along with them too well.
 
A band works but so does a cable machine due to you being able to increase the weight. Just press it out then pause...I mm confused as to how your obliques don't get a burning.

Buy a an wheel when you can afford one then or buy a single dB with two 1.25 plates and stick it in your bag.

Planks: what doesn't work? Assume plank position, brace everything (legs/arms/core/arse) then try and bring your elbow to your toes (without lifting your arse or actually moving....) Hold for 30secs, reset and repeat.
 
Planks - I can't contract glutes and abs at the same time. It sounds stupid, but every time I contract one, the other relaxes.

Here's 4 videos of squats, and one of deads. Bros tell me what you think!



And here's the deads!

 
Squats feel strange to be honest.

The problem is that I need to mobilise everything. Right now I need to work on ankles, adductors, hip flexors, pecs, lats and t-spine. If I were to do all the mobility that I needed to do, it would take me an hour each day. So at the moment I'm having to pick and choose.

Also with regard to lats, I KNOW that they're tight, but I don't feel anything when I jab a lacrosse ball into them, apart from what's normal when jabbing a ball into muscles. When try to roll it underneath my armpit, I feel pain in the post delt/rotator cuff kind of area, but not in the lat itself.

Also one thing I think is vital for me to do is Kstar's shoulder cap mobilisation with a kettlebell, in order to push my shoulder posteriorly back into position.
 
You won't be using your quads so much because you're not going deep enough or getting your knees far enough over your toes.

Is that a problem? Not necessarily. Everybody suffers different anatomical funnies and yours (elegant femurs) preclude much quad involvement without either squatting on your toes or much greater ankle mobility. Simply because your femurs will force your hips back as your ankles can't move much... which brings your glutes, back, hamstrings into much greater play.

I have a similar issue but have amusing ankle mobility to get around it.

Regardless, if your back isn't hurting then this is a good thing. Squatting with your back involved is just something that happens occasionally, so keep in your mind what it is/was that triggers/ed it and make sure it doesn't happen consistently. :)
 
When I grab a pole, deep squat and try to work on each ankle individually, I get a problem on my right side. When I lean across and try to increase ROM in my ankle, it feels like my femur is about to pop out of my acetabulum. A very uncomfortable feeling.
 
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