wozza2k's pursuit of vanity

So I’m keeping a straight/straighter back when actually in the squat movement but I’ve noticed my right ankle is still playing tricks on me. My right shoulder is clearly giving me grief hence the inability to set up straight.

For deads I seem to lose the tightness as I go on and then form goes to pot, grip is better but I’ve been using the Oly bar which is a thinner (I apparently have small hands). Also I did notice when setting up (as well as my bad habit of looking up constantly, my right shoulder doesn't/won't pin back as far as my left shoulder)

Messed about with sled pull/drags after everything and I’ve identified that I’m much stronger as well as preferring one leg over the other.

BSS I need to work on balance still.

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

DL
60 5 5
80 5 5
100 5
120 5
130 4 3
120 3

Cable row

OHP
Bar 10 10
30 5 5
40 4 3 3 3 3

BSS
3 x 10

Nordic curls

Sled drags
20kg x 40m
40kg x 40m
73kg x 20m

1st of 2 @ 80kg

1st of 2 @ 130kg

2nd of 2 @ 130kg
 
Last edited:
Delvis said:
Mobilise that shoulder!
Click to expand...

Trying!

Tonight:

Shoulder is better after doing some work on it here and there, need to put in some proper time mobilising that and the ankle, squats are getting better but again its the top position which there is a wonk.

Deadlifts 130 felt ok but I need to get more comfortable maybe slow things down and keep my head neutral (stop looking up!).

BSS strength isn't the issue with this so much anymore but its the balance which i need to work on.


Squats
60 5 5
80 5 5
100 5 x 5

DL
60 5 5
80 5 5
100 5
120 5
130 3 3

BSS
3 x 10
 
Locker 261

Body didn’t want to squat today so only did 3 working sets :( I thought I’ve improved my ankle mobility slightly but looking at the bottom position it seems I still have work to do again shoulder/back is causing me to be lop-sided but this is only at the top position so will keep mobilising everything till I can keep the tightness throughout the movement.

Bench tonight was strangely comfortable but I guess I should be slightly wary if my shoulder is gaffed

Row lowered the weight after 3 sets to tidy/drill in form

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

Bench
Bar
40 8 8
50 5
60 5
65 5 x 5

Row
40 10 10
50 10 5
60 5
65 3 x 5
60 3 x 5

Cable Row

BSS
3 x 10

 
Bizarrely, for BSS, adding weight actually makes the balance easier... whilst making it harder to walk the next day.

It's that inverse relationship that makes them so awesome....
 
mrthingyx said:
And I am still failing to see any downside to this...? :D
Click to expand...

Since I don't really lift, I guess I may as well become a comedian and provide some laughs :D

Tonight:

Interesting night, squat I felt ok with 105 but again the wonkiness is there, it looks like I lose my tightness just as I start the movement and regain it doing the movement, as I unrack fine (from what I can see in the videos).

Deadlift still searching for that start position which works for me, last set tonight definitely looks better in terms of movement from what I can see but I need to drop the hips down a lot more?

OHP was a no go as I was get a pain in my right wrist at the bottom position with just the bar so something have gone amiss, will get my physio to look into this next week.

Actually added load to BSS tonight (admittedly only 8kg KB each hand) and lord this have become the exercise of beelzebub himself! Balance is an issue and so is going the distance ;) Decided to do sets of 5 instead of 10 as the first set of 8 was a massive struggle. Will have to look into improving this over time.

Squat
Bar
60 10
80 5 5
90 5
100 5 5 5
105 3 x 3

DL
60 5 5
80 5
100 5
120 5
130 4 3

OHP
Bar - No go

Cable row

BSS - 8kg KB
1 x 8
4 x 5

105kg Squat 3rd of 3 sets

130kg Deadlift 2nd set
 
Certainly bringing your bum up first.

Instead,think of moving as one unit, while you are straightening the legs, try and keep the torso in the same position,I.e. don't let it drop or not move up with the rest of your body.
 
GSVBagpuss said:
For your deads (and I am a million miles from expert) your first rep hips coming up first. Last one best to me. Back seemed straight and a good angle in my book
Click to expand...

Ha I thought the last one was the worse, but then I didn't notice the hips coming up first :S

Delvis said:
Certainly bringing your bum up first.

Instead,think of moving as one unit, while you are straightening the legs, try and keep the torso in the same position,I.e. don't let it drop or not move up with the rest of your body.
Click to expand...

I'll mess about and report back...
 
wozza2k said:
Ha I thought the last one was the worse, but then I didn't notice the hips coming up first :S
Click to expand...

There are some free slo-mo apps for your favourite phone OS that let you slow down videos - that really helps me see what's going on. On that note, I must record myself again and see how form is holding up!
 
You are lifting with your back: watch the beginning of your movement on the third rep of the last vid and you will see some flex in your lumbar, indicating all is not right.

Sink your hips down a smidge lower, try and point your bum up at the ceiling, big chest/chest up/whatever and heels.

I am the biggest hypocrite, mind, because I deadlift with only slightly bent legs (can no longer be bothered), so feel free to ignore. :o
 
You must log in or register to reply here.
Back
Top Bottom