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Strength in Interesting Places

Funny stuff, Voodoo...didn't know you were a math guy.

I actually have a BS in math, but I haven't used it at all since graduating almost 20 years ago, so I don't remember any of it. Kinda sad, because I enjoyed it...
 
Squats

Stayed with high bar. The placement is a little uncomfortable, need to improve that. Anyway:

85kg: x5, x5, x5

Full, high bar squats are so much harder for me than parallel low bar squats. These were hard! I reckon if I can get these up a bit, when I switch back to low bar, my squat will shoot up.

Took some videos (posted later).


Bench

Starting a big-ish reset today. Trying to do paused- a quick count of one-two before getting it off my chest. I am convinced that getting it off my chest is the worst part of my lift. I know that the heavier it gets, the less I want to let it go all the way down and the more likely my 'touch and go' won't quite touch (which is basically how I fail BP reps). So keeping the pause will be really important for getting past my current 5RM (85kg).

75kg: x5, x5, x5

Not difficult, but the pause adds a dimension of effort I never had with touch and go.


Power Cleans

Did:

50kgx2, 52,5kgx2, 55kgx2, 57.5kgx2, 60kgx2
63.75kg: x3, x3, x3, x3, x3

Also took a couple of videos. What is apparent from the videos is

a) I am not getting my elbows up enough- my arms aren't parallel to the floor (and this is just laziness, I am flexible enough to get them considerably further than that)
b) Other than the elbow thing, I have no way of telling if what I am doing is correct or not- I have no idea if what I am looking at is good (unlikely) or bad (likely).


Bonustastic exercise special

Dips: +10kg, x5
Chins: +10kg, x5
Dips: +10kg, x5
Chins: +10kg, x5
Dips: +10kg, x5
Chins: +10kg, x5

Not much to say about these. I liked them. Will add weight in the future.


Can we have a swimming appreciation picture please?

20 lengths of the tiny pool in 15 minutes, with the speed of an elderly arthritic lady and the technique of a stoned tasmanian devil-beast. Still, I swam for 15 minutes and felt great but tired afterwards.

* * * *

As usual, the weights were light but I enjoyed today anyway.
 
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Videos from today

Anyone better informed than me about weights (i.e. everyone)... any comments, pointers? They'd be most welcome. I know that the weight is virtually nothing, but with all the changing around, re-settig and injuries, I have become really unsure about my form.

Here's a work set of high-bar squats, 85kg. Sorry it takes me a while to start- I haven't done HB for a while and it was taking me a while to find a comfortable place to put the bar.



Same weight, different angle:




Here's me doing a double of power cleans at 55kg- a warmup set:



and here's a triple at my work set weight (63.75kg). This was actually the worst of the three sets- IIRC once I barely racked it and once I knocked my knee coming off the floor. Because of my awesomeness.



Just to mention again... I can see that I need to get my elbows further up as my arms aren't parallel to the floor and they easily can be. Otherwise, I have absolutely no idea if I am doing these right! :D
 
Swimming appreciation picture:

440405-bigthumbnail.jpg


calvus said:
Funny stuff, Voodoo...didn't know you were a math guy.

I actually have a BS in math, but I haven't used it at all since graduating almost 20 years ago, so I don't remember any of it. Kinda sad, because I enjoyed it...
Click to expand...

I started out in physics, but just recently found out that maths is more compelling to me. So I've changed my master's from photonics to computational science, which is basically just a whole lot of numerical analysis and numerical solutions for differential equations.
 
VoodooPlata said:
Swimming appreciation picture:

440405-bigthumbnail.jpg




I started out in physics, but just recently found out that maths is more compelling to me. So I've changed my master's from photonics to computational science, which is basically just a whole lot of numerical analysis and numerical solutions for differential equations.
Click to expand...

Computational science involves lots of logic, too. Lots of proofs about provability and decidability in formal systems. Yay!

Also... nice swimming appreciation picture. :D
 
Cool stuff!! I didn't get a Masters, but in hindsight I wish I had pursued a Masters or an MBA. I filled all my electives with math & ended up triple majoring, so I have 3 BS degrees: Mathematics, Computer Science & Computer Engineering. I wouldn't recommend it...

Funny thing is, my career has taken a path where I'm basically in a sales/consulting role now. I don't do any actual engineering or smart-guy work. I just talk about it...Its interesting that I'm significantly dumber about low level technical items or math, but I'm sort of considered an "expert". Funny how that works. I miss the problem solving, but the pay is better with what I'm doing now so I can't complain.
 
Looking at the last squat videos, I am pretty sure I can go a bit deeper. Not sure why I bailed on full ROM, if indeed I did.
 
Yep, the bottom looks more like low bar - you're leaning forward a bit and stopping around parallel. Should be able to get deeper with high bar. Maybe try elevating your heels about 1/2"? You can put a board under your heels - this should help your posture remain more upright & get deeper without having to flex your ankles so far forward. Unless you're already lifting in Oly shoes that have the heel elevated...

I dunno - try it & see how it feels...I'm no expert, but that trick worked for me.
 
calvus said:
Yep, the bottom looks more like low bar - you're leaning forward a bit and stopping around parallel. Should be able to get deeper with high bar. Maybe try elevating your heels about 1/2"? You can put a board under your heels - this should help your posture remain more upright & get deeper without having to flex your ankles so far forward. Unless you're already lifting in Oly shoes that have the heel elevated...

I dunno - try it & see how it feels...I'm no expert, but that trick worked for me.
Click to expand...

I'll try it if I can find a suitable board.

The session before I was doing full ROM, though (I think). I think what lets me get the full ROM is doing them paused- I find it natural to get go right down if I am also going to pause there. Once I think about bouncing out, I bounce before I have gone to full ROM (a habit I guess I picked up before).

More practice and videos required, I guess.
 
Liftin' Day

Squats

Once again, trying for a full ROM high bar squat. Thought I would take it easy and get the form right. Did

80kg: x5, x5, x5, x4

Took videos of a couple of sets. Once again, somehow, the bottom of it came out like a low bar squat. A decent one that was definitely below parallel, but still not the depth associated with low bar. I also think that with the back angle I was taking, the bar was going too far forward and it was making it hard to stand up without GMing. Did a couple of low bar when I was finished, and with the same depth felt so much more powerful, which I guess confirmed it.

The squat I am doing at the moment just feels so natural- I am calling it my 'just squat' squat. If it turns out that this squat goes with LB, maybe I need to do LB. I could work on front squats as a more quad dominant secondary exercise some other time. After all, at some point I need to stop pissing about and lift something slightly heavier.


Press

Continuing my reset:

47.5kg: x5, x5, x8

I didn't do the 'touch and go' type that Rip teaches in the video- let each start from my chest with a decent pause.


Deadlift

120kg: x5

Actually did 5, not five singles. First couple were heavy on my legs (effect of 5-6 weeks with no DL and minimal squatting), but the cue of pushing my heels into the floor helped a lot.


Weighted Chins

+12.5kg: x5, x5, x5

These were fine.

* * * *

Back to Afghanistan soon, maybe in 5-7 days. The plan is to keep doing something like SS for a while until all my squat and DL are above where they were in late Dec (but with better depth/form). This wil also give me time to work my presses back to where they were a few weeks ago, and maybe above. I think I'll be doing this programme:

So You Think You're Doing Starting Strength?

Day A: Squat, Press, Deadlift, Weighted Dip
Day B: Squat, Bench, Power Clean, Weighted Chin

Everything 3x5, except 1x5 deadlift and 5x3 power clean. Try to add weight every session.

I'll be microloading the presses almost immediately, though.
 
Random Philosopholizing

I think I understand why I have been stalling, or at least, needing to re-start. It's a combination of increasing the weight too much, and cutting corners/using technique that allows me to cut corners.

Say I am benching with a pause and getting my reps nicely. Then I increase the weight a little too much. Now it is hard, I am struggling, and so I do touch-and-go, and I miss my chest once or twice. But I tell myself I have done 3x5. So I add weight again. But now it is clearly too heavy, and if I didn't have the strength to get it off my chest properly before, and I didn't train that movement properly, I am way off now. So it feels really heavy, and I give up after a few reps. Maybe next time at that weight it is a bit better, and maybe the time after it is okay, but still what I should have done is not skip the development of the strength I needed.

Something similar probably happens with the squat. I am doing it okay, and then too much of a jump makes me want to sacrifice depth. I just about do it, but then when I add weight again I an nowhere near.

If I am right, then

1) More disciplined use of micro-loading- if I am just adding a kilo a time, fine.
2) Less use of techniques that tempt me into shortening the ROM. Bench needs to be paused and squats need to be full ROM (with straight back), not parallel
 
"natural" low bar squat depth apprecation pic

a0e3.jpg
 
I apprecaiated teh naturalness she displays


6902.jpg
 
I really appreciated the scene in the British movie 'Cashback' in which Keely Hazell and several other charming ladies displayed their naturalness. Movies about young men who can freeze time and use this power so that they can undress women and paint nudes of them FTW!
 
The Increased Resemblance to A Real Workout Continues, And Maybe Even Increases

Squats

Went back to LB, trying to get good depth. Got

85kg x5, 87.5kgx5, 87.5kgx5, 90kgx3

The triple at the end was a little 'sneak preview' of Friday's weight. These felt good. Took a video of the second 87.5kg set, and they even looked quite like what I wanted. Will up the video later. If these are okay, I will do all my squats like this from now on (for my main squat) as (a) it feels comfortable, and (b) I think I can repliacate this form every time.


Bench

Paused (quick 1-2 on the chest):

76.25kg: x5, x5, x5, x5, x5

I figure since this is a one bench session week, I can handle a bit of extra volume. These were fine.


Power Clean

I am finding that after some hang cleans with the bar and some warmups at 25kg and 40kg, it is useful for me to work up to my work set weight with doubles going from 75% to 90% of my work set weight. It's not a conventional approach to warmup, but I find that with power cleans if I don't practice near to my work set weight the heavier weight is too much of a surprise when I start. I don't find power cleans tiring in the same way as other weights- I only need a minute or so rest between each set, and the extra volume doesn't bother me. So:

50kgx2, 55kgx2. 60kgx2, 62.5kgx1
65kg: x3, x3, x3, x3, x3


Weighted Dips

+12.5kg: x5, x5, x5

Just hard enough towards the end of the last set.


* * * * *

Best workout in ages. Even though the bench was light (mid-resest), there was some good volume, and feeling like my squatting might finally start progressing was great.
 
Here's today's squat video:



It's low bar, and what I consider my 'natural squat'- the depth and back angle and so on that I get if I just squat naturally without really thinking about much except keeping my back straight and keeping my weight on my heels.

Edit- I like the thumbnail of the video! It shows what I think is definitely respectable depth.
 
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I would like to hereby announce that I am a genius

This is so important that it is getting its own post, and not being mixed in with the main log entry.

I've been looking for something to micro-load the bar with for a while. I really need micro-loading for my pressing, and also it will be needed for Madcow/Bill Starr as it gives precise loadings for all the sets.

Been to a few builders' merchants to try to find 0.5kg washers, and checking all the sports stores for micro-plates. This being Chiang Mai, I had not yet been successful.

While getting changed today, I had an idea: adjustable ankle/wrist weights. So I went to the sports store next door and there they were- ankle/wrist weights of 0.5kg, 1kg, 2kg and 4kg a piece, with straps and velcro so that you can get them on nice and tight. Quite similar to these:

pair-of-wrist-or-ankle-weights-0.5kg-1.jpg


I bought 2 pairs of 0.5kg, and 1 pair of 1kg. As I have 2.5kg plates here, in Afghanistan and even in Sudan, that means that I can now add exactly 1, 2, 3, 4 and 5kg to the bar. The total was 700B (about $23, or 15 British pounds). Obviously much more expensive than washers or indeed regular plates. But still a small price to pay to be able to load properly in increments of 1kg.

Really looking forward to using these.
 
JauntyAngle said:
Here's today's squat video:



It's low bar, and what I consider my 'natural squat'- the depth and back angle and so on that I get if I just squat naturally without really thinking about much except keeping my back straight and not losing back straightness.

Edit- I like the thumbnail of the video! It shows what I think is definitely respectable depth.
Click to expand...



Form looks very good. I also squat low bar therefore I approve ;)
 
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