wozza2k's pursuit of vanity

Work is eating into my personal time so shorter and less motivated session.
Happy with deadlifts 'progession', squats I'm trying to play around with a more narrow stance which should recruit the glutes and hamstring more (physio said I'm very quad dominant). Still no love for OHP but onwards.

Deadlift
60 5 5
80 5 5
90 5
100 3 3
110 3 3
115 1 2

Bottom-up Squats
40 3 x 5

OHP
30 10 10
35 5 5
40 5 5 3
 
With your squats, a narrow stance doesn't automatically bring in more posterior chain unless you are moving correctly. In fact it can do the opposite

Have a look at how Klokov back squats: you'll notice a couple of things...

- high bar, but sits back;
- his back is murderously strong;
- his ankle mobility only comes into play at the last point just below parallel (his monster paused workout with Polovnikov is a beautiful example of this).

You might be quad dominant because you are leading with your knees and not your hips.

Mind taking a video from the back (awwww yeah) and side?
 
Video from behind as requested, admittedly not the best angle and maybe a little too close up :eek:

Upon on reviewing the videos I'm not sure whether I have been squatting wonky these few weeks or whether I just wasn't into it tonight but they look shockingly bad but they do show up I am weaker on one side as my physio have pointed out, the nuisance thing is my physio have only recommended me to do glute bridges and single-leg, single arm reach exercises.

Tonight's session:

Squat
Bar 10
60 5
80 2 x 5 - 2nd set filmed
100 3 x 5 - 1st set filmed

Bench
Bar 10 5
40 10
60 3 x 5

Row
40 10 10
50 8 5
60 5 x 5

Pull up
5 5 4

Face pulls



 
Ho-kay - you are driving the depth by coming off your heels/mid foot, which might explain a couple of things...

That music also kills gains, so...

If you watch your bright yellow trainers in the mirror, you'll notice them lift up and in as you push for depth, because your pelvis has nowhere left to go. It then pushes your knees forward and - as you don't have sufficient ankle mobility - this lifts your heels.

The fun part of all this is that your tibial is anterior kicks off trying the stabilise your ankle at a nasty angle, meaning that will hurt a lot after a while.

Remedies?

1) Don't push too deep (yep - I said it);
2) Get your Adipowers on for that simulated ankle mobility;
3) Hip external rotation (give your hips more space by helping the femoral head rotate more);

If you are after correcting imbalances, too, then glute bridges are a start, but you need to start marking your life genuinely miserable.

- Off-set deficit Bulgarian split squats;
- Off-set lunges;
- Off-set single leg anything, to be fair...

Your lumbar is also rolling a bit, but that will be related to the above, assuming you are bracing (which may or may not be right).

Enjoy. :)
 
:( I'm so broken :(

I'm guessing that's how I done my ankle in previously, will look into investing in some high heels, finding anywhere to try them on is a pain, should have tried them at the last meet since I've been um and ahing for ages about them.

I played around with the split squats today and Lawd they made mince meat out of me, I remember the Physio putting me through something similar but he didn't say what it was hence I forgot about it. I am definitely stronger on my left side as I really struggled with the right side, this was all without weights :eek: I'll play around with this on a regular basis and probably do it banded so it's more stable rather than leak/rely on my more dominant side.

Deadlift
60 5 5
80 5
100 4 3
110 2 2
115 2 1

OHP
20 10
30 5 5
40 5 5 5 4 4

Deficit Bulgarian split squats

Farmers walk
24kg 60s 60s 45s

Pull ups 5 5 4

Face pulls
 
Last edited:
Kept things a bit conservative as I need to squeeze myself into some formal wear tomorrow and my legs is not agreeing with the suit, although admittedly I struggled with squats not sure whether that is due to a more conscious effort to keep things balanced.

BSS are still slaughtering me, but I'm slowly geating a hang of the movement and slowly becoming more stable at it.

Squats
Bar 2 x 10
60 3 x 5
80 2 x 5
100 1 1 3 3

Row
40 2 x 10
50 2 x 8
60 3 x 5

Bench
Bar 10
40 10
50 8
60 3 x 5

Deficit Bulgarian split squats
 
Session went as well as it could considering 4 hours sleep and too much alcohol the night before. Still struggling with the split squats but that is expected.

Deadlift
60 5 5
80 5 5
100 4 3
110 2 2

Ohp
25 10 10
30 8 8
35 5 5 5
40 5 3

Split squats
 
Woke up all over the place, meaning I was disorganised which messed up timings and without time to fully stretch out etc. Considering I was rushed for time I'm semi happy with this session.

Squat
60 5 5 5
80 5 3
100 3 x 5

Row
40 10 10
50 5 8
60 3 x 5

Pull ups
5 5 4
 
GSVBagpuss said:
I'm behind you on regular squats weight wise and they kick my ass too!
Click to expand...

Yea they are supposed to make your life miserable but they're good for sorting out imbalances unfortunately my imbalances are quite significant.

Tonight:

Felt really motivated to shift some weight on dead so low through it all fine until the very last rep where some PT and their client decided to set up behind me which distracted me which make have caused me to pull/throw the weight awkwardly, will see tomorrow if I am in pain :(

DL
60 5 5
80 5
100 5
110 3 3
120 2 + f

Ohp
20 10 10
30 5 5
35 5 5
40 5 5 4

Split squats

Cable rows
 
Back feels slightly stiff (dodgy deadlifting other night), knees are sore (stacked it down the stairs other day), just seem to be racking up injuries recently :( so trying to be careful with everything tonight. Will have to book a physio session soon to maybe assess everything and tidy up any niggles

Squat
Bar
60 5 5 5
80 5 3
100 3 3 5 3

Bench
Bar
40 10
50 8
60 5 x 5

Row
40 10 8
50 6 8
55 5 x 5

Cable row

Split Squats
 
Started swimming lessons over the weekend in the bid to get good at it not sure whether that impacted today's session as felt tired and weak. Split squats starting to feel good and balance is getting better, I did notice I've either got wonky hips (do I have scoliosis) or one leg longer than the other as I notice the travel on one leg compared to the other feels different not sure whether this is in my head and I'm just setting up badly... Will experiment over next few session and see

DL
60 5 5
80 5
100 3 3 3
105 2 2

OHP
Bar 10 10
30 10
40 5 5 5 3 5

Split squats
 
Not sure I'd use awesome to describe it, but it's as though the 'travel' on one side seems longer than the other :confused: my dad friends physio did mention it until I mentioned I have scoliosis then he just backed off and left me alone

Tonight:
This maybe the last session of the year for me due to social commitments over the festive period. If I'm not too lazy I may do a write up of 2014...

Squat
Bar 10 10
60 8
80 5 5
100 3 x 3
110 2 x 2

Bench
Bar 10
40 5 5
50 5
60 3
65 3 5 5 5 5

Row
40 10 10
50 5 5
55 5 x 5

Cable row

Split squat
 
Managed to find some time to squeeze in a quick session although bit of a maggot session which is probably a result of few days of not really monitoring food intake (although my weight have gone down...). Was supposed to do OHP but shoulder felt really strange when getting into position for squats and there is a soreness to my right should (which is being seen by the physio next week) so left that off. Deads felt impossible at 80kg so I left it at that.

Squat
Bar 10 10
60 10 5 5
80 5 5
100 5 5
110 3 3

DL
60 10 10
80 5 5
 
Conservative workout tonight, felt very tight throughout so didn't want to push it, right shoulder felt especially tight hence kept the bench numbers down.

Squat
Bar 10 10
60 5 5 5
80 5 5
100 5 5

Row
40 10 10
50 8 8
60 5 X 5

Bench
Bar 10 10
40 10 8
50 3 x 5
 
dod said:
what's caused the shoulder problem?
Click to expand...

Stacked it down some stairs (whilst sober :eek:), so I put my arms out to break the fall and my shoulders must have taken a majority of the shock and now I'm paying for it.

Tonight:
Felt surprisingly comfortable with everything tonight despite lack of sleep over the last few days, still don't feel as strong as before hence the squat numbers are conservative.

Avoided OHP tonight as want to be cautious with the shoulders until I'm seen by the physio next week.

Squat
Bar 10 10
60 5 x 5
80 5 3
100 3 x 3
110 3 1

DL
60 5 5
80 5 5
100 3 x 3
110 3 3

Cable rows

Split squats

Chin ups
 
mrthingyx said:
Ho-yeah: upper body out, so time for 24^7 leg work. :cool:
Click to expand...

Even with that I have a million and one things to fix :roll eyes:

Today:
Gym session following 90 mins of swimming (started taking lessons as I was never good at it and it's a good life skill aka I can't swim and should learn...).

This was interesting to say the least as this was going in slightly pre-exhausted, I'm not sure how people manage to knock out an extended run/cycle/row then lift weights on the regular.

Squat
Bar
60 5 5 5
80 5 3
100 5 x 3

Row
40 10 10
50 10
60 3 x 5

Pull ups
6 3 3
 
You must log in or register to reply here.
Back
Top Bottom