9/28/13

Rotator cuff stuff
Run 1 mile: 7:20

Didn't feel like leaving my building to go to the gym so did a home gym workout.

10/1/13

Run 400m
25 KB swings @ 28 kg
Run 400m
25 KB swings @ 28 kg
Run 800m

10:36

Check.

10/2/13

Press: 132.5x5, 4, 3
Weighted Chins: BW+10 x 8, 7
Deadlifts: 315x6
Hyperextensions: 45x15, 13, 10
Kneeling Abs: 87.5x16, 12, 8

Aside from the last time I failed bench, I seem to fail in glorious fashion. For presses, I foolishly tried to do a fifth rep in the second set, even though I knew I had no chance of completing the rep.

I think I am going to try doing weighted chins one more time while adding ten pounds. If I can't hit eight reps the second set, I am going to go back doing twenty pounds the first set, and twelve the second.

It feels great being in the three plate club for deadlifts. I wouldn't be surprised if I could deadlift twice my body weight by the end of the year.

10/3/13

Rotator cuff stuff

10/4/13

Bench Press: 190x5x2, 190x4
Dumbbell Skullcrushers: 20x12x2
Pendlay Rows: 170x7, 5

42 double unders/21 KB swings @ 28 kg
30 DUs/15 KB swings
18 DUs/9 KB swings

4:36

Like last time, my spotter for the AMRAP set helped with my reps before I failed. This time, I am pretty sure I would not have hit the fifth rep without a spot. Next time I bench, I will reset down to 170.

I had to do cardio today because I am moving this weekend. I hope I will have the energy to lift on Monday.

Great job on the deadlifts. Always nice to hit a year end goal ahead of schedule.

10/7/13

50 Hang Snatches w/PVC pipe
Press: 117.5x5x2, 117.5x7
Weighted Chins: BW+10 x 8, 7
Ab Roller: 10, 10, 5

I am going to try and get back into power snatches. But first, I want to work on my form.

I'm going to back to 20 lb chins first set and 12 lb chins second set. I lift more weight over the course of the workout that way compared to what I did today.

Not sure why you'd want to do power snatches. Snatches are where it's at and any power movements are simply an accessory to the full lift.

I would prefer the glory of snatches, but I have pain in my right hip when I am get towards the bottom of a squat. At least it is painful when I am squatting 185+, a weight I cannot snatch. In addition, my snatch form sucks, especially the second pull since I have a hard time keeping the weight close to me. In any case, I don't plan on doing any kind of squatting for another couple of weeks.

Ahh I see. Well do what you can then.

Regarding the second pull, a lot of times this is the result of an incorrect first pull but I can't be positive that is the case with your lift. The best advice I can give for keeping the bar close during the second pull is to activate your lats to sweep the bar into your hips. Here's a good video that gives some good information about sweeping the barbell: http://www.youtube.com/watch?v=5ZR2tolczAo

Thanks for the advice fredd! I will take some video of myself snatching either this Friday or next Monday to further analyze my form. I'll post it and see what you or others (POW?) think.

10/8/13

3 rounds for time:
400m run
10 Power Cleans @ 95#
50 double unders

13:18

Video posted by Fredd is a good primer. I think you will find practicing a low hang snatch repeatedly sweeping the bar back into your hips and extending will be helpful. Obviously the first pull is important, but I'm sure you will find practicing the lift from the hang to be helpful.

Do you still go to a crossfit gym? Do they have any decent olympic lifting coaches that can give you real time feedback?

Fredd's vid will also come in handy with my power cleans tomorrow. I plan on taping them to see if the bar is getting away from my body.

I do still go to a crossfit gym, but only once a week, on Tuesdays. It is the only days that fits into my schedule, plus that day has a coach that I talk to about GSLP and oly lifts. Unfortunately, we seemingly never do oly lifts on Tuesdays.

This past week, they just started having open gyms on MWF and the weekend. I plan on going on Saturdays to work on snatches and clean and jerks. I think there is supposed to be a coach at all the open gyms, but I have no idea if they will rotate coaches. I don't think this will be a big deal as most of the coaches that work there are really into oly lifting.

10/9/13

Bench Press: 170x5x2, 170x9
Skullcrushers: 50x12x2
Kroc Rows: 90x20(l), 18(r)
1 135# Power Clean EMOM for 6 minutes
Deadlifts: 320x4
Good Mornings: 95x10x3

Marked improvement on bench press. I only did 7 reps on the AMRAP set last time I did 170.

I took some video of my power cleans and deadlifts. I would appreciate any advice.

The two vids of the power cleans where my two worst of the six. I notice there is a hitch in my power clean, which I also have when I power snatch, once the bar gets to my hip. I assume that kills all the momentum from the pulls beforeheand. I also don't get my elbows up fast enough.

As for my deadlifts, I could really feel the strain in my lower back. I would have tried for five reps if it wasn't for the strain. I tried to keep my butt back and keep my chest up before each rep, but my back isn't straight due to my kyphosis. It also looks like the bar got away from me in rep three.

You're feeling the DL in your back because you're arching a little too much and also not getting your hips far enough back before the weight leaves the floor. I dont think that has as much to do with kyphosis as core strength and setup position; although, you do have some significant kyphosis and that should be addressed too.

I think the most immediate help would be to try a top-down setup. Do you know what that is/seen Starrett's videos on it?

You want to start with your spine in neutral and keep it there throughout the time the weight is off the floor. A good setup helps, as does a very strong core. When you set up, do this while you are standing up straight: pull the bottom of your rib cage down by tightening your obliques. keep them tight - dont let that move. Then take a deep breath, trying to force the air into your belly, past the rib cage. Think of your core like its a block of granite and dont let it move. Now bend over & grab the bar hard. The last thing you want to do before pulling is to get your hips back as far as you can. You should feel tightness in your glutes & hamstrings to the point that those muscles are uncomfortably tight if you're doing it right. Now that everything is tight, squeeze the weight off the floor and stand up tall (do not lean back!) as fast as you can. It should only take a second or two from the time you bend over until the weight leaves the floor.

Regarding the kyphosis and shoulder issues: I dont think you should be doing any overhead pressing until/unless you fix that.

http://www.t-nation.com/free_online_...head_press&cr=

http://www.t-nation.com/free_online_...head_press&cr=

Thanks for the in depth response, cha. I have seen the K-Starr vids on it and have tried it in the past. I must have been doing it wrong because by the time I would take a breath, get myself set up, and pull, I would lose all my tightness. I think it was because I was taking too long to set up.

As for the kyphosis, I have been going to a physical therapist to treat it. Everyday, I use two lacrosse balls that are taped up (I think K Starr calls it the hammer) and roll it down my upper-to-middle back for about 5 minutes. My PT says it may take years to have my back in the correct alignment.

Damn, that seems like way too long. Have you ever thought of contacting KStar to ask him about what to do? Regardless of that, OHPs seem like a bad idea right now, and I'd be very conscious of form on any benching & anything else that might bother your shoulders as well.

I haven't really thought about reaching out to him because he is a huge rock star. My PT told me there was a gaggle of groupies around him at all times when K-Starr was at the Crossfit games. In any case, I could always reach out to him and hope he responds. It didn't surprise me when my PT told me that it would take so long to fix my back since it has been a problem for so many years (I'm 33).

I see what you are saying about OHPs, especially given the articles you posted above, but I have not had any shoulder problems doing them since before I went to see my PT. Before the PT, when I would OHP, I would be slouched over and have my wrists and elbows behind my hands. I now have better posture and form. For bench press, I have watched the Dave Tate series that you recommend to alter my form to protect my shoulders better. The only pain I have had recently is in my triceps, which have subsided considerably since I have taken fish oil again. If I do experience any pain from OHP, I have no problem with dropping them from my training.

I tried the tests in the second link of the articles you posted earlier. Thanks to the fact that you have posted the first link in someone else's blog in the past, I did not have a problem with either one. Ever since you posted that link, I have incorporated some of the exercises in it, which have greatly increased my T-spine mobility. I believe a lot of my improvement in my lifting has been as a result of links that you have posted in the H&F forums. Thanks for being such a helpful contributor to the forums!

10/11/13

OHP: 120x5x2, 120x6
Weighted Chins: BW+20 x 7, BW+12.5 x 6

21-15-9
32 kg KB swings
Burpees

7:07

I sent a video of myself doing OHP to my PT to get his advice. I was (unpleasantly) surprised to see how bad the kyphosis looks at the top of the press.

If you cant get help from KStar, and if you can afford it, I'd look into finding the best ART provider in your area.

If I can ever get back to work, I plan on changing insurance companies; maybe I can get lucky and get an affordable ART specialist.

10/14/13

Bench Press: 172.5.x5x2, 172.5x8
Dumbbell Skullcrushers: 25x11, 25x8
Pendlay Rows: 170x6x2
Plank: 1:00x3 w/1:00 rest between sets
Face Pulls: 50x15x2, 50x12
Rotator cuff stuff

I think I am finally getting the hang of using leg drive on bench. It's the only reason I was able to get the eighth rep on the AMRAP set.

I couldn't use the olympic platform to do pendlay rows, so I had to lay the bar down gently. I much prefer letting gravity take over on the way down.

Face pulls made by biceps tired by the third set. My biceps would flex when I pulled the rope apart when it got to my face. That's never happened before.

10/15/13

12 min. AMRAP:
3 wall walks
7 pistols each leg
15 KB swings @ 24 kg

3 rounds + 23 reps

10/16/13

Weighted Chins: BW+20 x 7, BW+12.5 x 6
135# Power Clean EMOM x 8 mins.
Deadlifts: 285x3 (injury)

After confirming with my PT, I am dropping OHPs and snatches from my routine. I plan on doing handstand holds and handstand pushups in its place.

I tried doing the top-down setup for deadlifts and resetting after each rep. I wound up blowing out my lower back during the third rep, which I stupidly completed even though I could feel my back give out when the bar went up my knees. I think I sped through the reps, making me pull with my lower back more than I have been. I caught the debacle on video, but I have not gone back to see it yet. I will after my back gets better.

I went to the doctor yesterday and got a muscle relaxer. I can finally sit in a chair for a few minutes without much pain, but exercising will have to be put on hold. I hope to start lifting again later next week. When I deadlift again, I plan on starting light and really working on lifting with my legs. I think I have been lifting more with my back recently because of the cue of keeping my chest up. After I do that, I tend to lift at the same time, putting a lot of unnecessary pressure on my lower back.