Dec 31, 2014

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

** Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 3 x 10 reps

Dec 30, 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 7 reps
- 225.0 lbs x 7 reps
- 225.0 lbs x 7 reps
- 225.0 lbs x 7 reps

 ** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

Worked out approximately 3 hours after waking up and without eating.  Actually felt really good and smooth, significantly better than yesterday's 3x9.  could be because of time of day or that I rested a solid 9 hours last night, regardless, this suggests that working out earlier might be a possibility.

Dec 29, 2014

 ** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 145.0 lbs x 6 reps
- 145.0 lbs x 6 reps
- 145.0 lbs x 6 reps
- 145.0 lbs x 6 reps

** Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

** Dumbbell Row **
- 50.0 lbs x 5 reps
- 60.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps
- 70.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 9 reps
- 210.0 lbs x 9 reps
- 210.0 lbs x 9 reps

Felt good doing all the upper body work in the morning, and that left me open to do squats at night.  This is the second consecutive day of squatting, which I figure I can get away with since it's still "day 1" of sorts, working at 70%.  I wanted to compare the Smolov Base mesocycle set/rep scheme with the Smolov Jr. set/rep scheme, the main difference being that the Smolov Base uses a more pronounced daily undulating periodization scheme, working through a range of 3-9 reps over the 4 workouts, whereas with Smolov Jr., it's 3-6 reps.  I gave the 9 reps a try and I found that it was indeed, anything past 6 reps that I started to feel more gassed...possibly because besides the one or two sets of widowmakers I did with 155 (bodyweight), I never worked above 5 reps.

I also closed my squat stance slightly (from ~130% shoulder width to about 115%; this stance is basically just the stance I naturally go to when I step back and it feels comfortable), and did a lot of distraction work with the band, doing child's pose and letting the band just provide distraction force backwards (so it imitates the bottom of my squat, just with me lying down instead of standing up.  With a combination of these two things, my hip felt fine and I felt powerful pushing through the sets, so I'm pretty happy the impingement I felt yesterday was not there today.  I also focused more on screwing my feet as I initiate the squat, which hopefully "opens the groin" and pushes my knees further apart than yesterday, which should also help minimize the risk of impingement.

Dec 28, 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps
- 210.0 lbs x 6 reps

 ** Sumo Deadlift **
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 210.0 lbs x 5 reps

** Ab Wheel **
- 3 x 10 reps

I hopped straight into day 1 of the Smolov Jr 24 program right after getting off the car after driving back from Delaware.  Needless to say I was tired, didn't sleep well all week (and haven't trained at all) but was really rearing to get back into it and figured it wouldn't be too bad, starting at 70%.  The lifts felt light, but my right hip started to feel impingement.  I was afraid of that; whenever I wait a while, even if it's the same stance, I start to get some impingement.  Anyhow, I'm going to try to keep with the same stance and just try to do more stretching and warming up...etc.

Modified Smolov Jr 24 Routine

Was planning on doing a modified russian squat/power routine, which is a 6 week program where the first 3 weeks you are consistently working at 80% with increasing set/rep schemes, then dialing down the volume and increasing the intensity the last 3 weeks.  This is meant to be a 6 week program that should increase the lift(s) by 5%.

Instead, I am going to try (at least to start with) a modified Smolov Jr routine.  I call it the Smolov Jr 24 because instead of the original Smolov Jr, which has about 35 reps per workout, I've cut it down by 1/3 so it's about 24 reps per workout.  One reason for this is because it brings the total reps more in line with Prilepin's Table (which, yes, detracts from the whole point of Smolov routines which is over-reaching with ridiculous volume), however, because of this reduced volume, I'm hoping to be able to run through the cycle multiple times, at least for a while.  Additionally, because I'm reducing the volume, I am going to try to throw a set of deadlifts in after the squats are done.  This way they are not being completely neglected.  I'm going to be trying to do a semi-sumo squat stance, with my stance width being exactly the same as my squat stance width (~130% shoulder width).  I liked the undulating periodization set/rep scheme of this more than the repetitive 6 sets of 2 reps that is programmed in the Russian Squat/Power routine.  I am hoping that after 3 weeks of this, I can increase each lift by at least 5%.  If I can run this twice by the time Jon Wang comes, I hope to peak with each lift being ~10% higher than what it is now (so squatting 330).


Since I will squat and deadlift on the same day, 4x a week (with an optional 3x10 on the ab roller), on bench days, I will throw in the accessory movements (pullups (3-5x10), shoulder press (3x5), and optional dumbbell rows (3x5)).  I think this program can run decently, as long as my hip doesn't start acting up again.

Dec 23, 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 reps
- 255.0 lbs x 1 reps
- 285.0 lbs x 1 reps
- 300.0 lbs x 1 reps

Wasn't planning on it but went for 285 today and felt it go up pretty smooth and quick so decided to just go for broke and try to hit 300 to close out the year.  The form wasn't the prettiest and the hips shot up a bit faster than the rest, but I managed to hit 300 without too much of a grind so that felt great.  Now that I've hit the 300 I'll be looking for a program to start with this new 1RM.  Going to do some research for the next week or so while I'm traveling and visiting the in-laws in Delaware.  Since I can't train, I figure it'll be a good rest/recovery week while I plan for the next step.

Dec 21, 2014

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

Got back from NYC tonight and was quite tired, but couldn't resist squatting with the SBDs again.  Initially was going to do a top set of 5 with 255 again and then do drop down sets at 225, but after the first set of 255, I just decided to stick with it and do 3 sets of 5 with 255.  Was good too because it helped me make some necessary adjustments to my form which seemed to help a lot.

As mentioned in my previous post, I'm now squatting in flat chuck taylors instead of my oly shoes.  I find that this helps dramatically in terms of letting me push off my midfoot instead of just the heel, and also because of this (and the flatness of the shoes), I don't get pushed forward, which keeps the bar path quite straight, which I am happy with.  I also naturally squat wider (130% shoulder width) in these shoes with a moderate toe flare (~30 degrees).  With the SBDs, I can screw my feet into the ground and not worry about my knees dying from the torque, which did bother me somewhat last week.  I also feel very comfortable with this stance and the squatting in general.  Better than I ever have to be honest.  I feel very stable and powerful in this stance compared to the rest, and I also don't seem to have an issue with hip pain or impingement (so far).  I think part of it may be because the SBDs help limit my depth, and because squatting wider may just be better for my bone structure.  Also, my previous best was 275 for 4 reps, and the whole time working up beyond 255, it was when I was squatting barefoot with a wider stance.  However, squatting in the shoes is much more stable since it lets me screw my feet into the ground a lot more, whereas barefoot (esp. on carpet), I don't get much traction or stability.  I think with the wider stance, I'm also able to utilize the glutes a lot more, so I'm able to use a lot more power.  With this stance, I also don't need to worry or overthink about the eccentric (what to do with the glutes, flexed or relaxed, does my torso angle change, does the bar path move, do my hips rise early...etc.).  I just tighten everything and then screw my feet, opens up the knees to initiate, and drop straight down with the torso as upright and tight as possible.  I noticed in one of my first sets that my hip crease is only slightly below parallel, which, given current IPF standards, might be a problem, so in my later sets, I actually purposely do a controlled rebound in and out of the hole and upon watching the videos, this makes depth VERY convincing.  Plus, the rebound is helpful and builds confidence since I don't need to worry about whether depth was hit.  I also found that packing the neck and simultaneously cuing full upper back tightness at the same time makes for 1 solid cue to keep the upper back from rounding upon the ascent, and this was fantastic for keeping the bar path straight.

Dec 19, 2014

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 5 reps

I busted up my ribs and couldn't brace at all the past few days, so I just did a lot of high reps with 95 lbs, trying different techniques and whatnot.  Today my ribs aren't 100% yet, but my SBD knee sleeves came in so I couldn't resist giving them a try.  I gotta say, they far surpassed all my expectations.  They feel amazing and keep the knees really toasty, and they also act as a perfect indicator for me when I hit depth, because they will bunch up a bit behind my kneecap when I hit parallel.  I can actually rebound off them a bit as I come out of the hole as well.

The past few days, as mentioned, I was trying a variety of different forms of squats again with light weight.  I find that regardless, when my form breaks down, it manifests as my hips shooting up a bit fast, and with the oly shoes, it pushes me forward so the bar ends up ahead of midfoot.  Today, after slapping on the sbds, I spontaneously decided to ditch all the forms I had tried and throw on flat shoes (chuck taylors) and with the chucks, my most natural and comfortable stance seems to be wider (about 130% shoulder width).  I then initiated the squat by flexing the glutes, bracing the core, packing the neck (simultaneously squeezing the upper back as tight as possible), then screwing my feet into the floor.  This pushes my knees open and forward slightly, and then I drop straight down while staying as upright as possible.  With the SBDs, the squatting felt SO comfortable that I just kept jacking up the weight and I ended with a top set of 255 for 5 reps.  Never felt easier, to be honest.  Only thing is I think in between sets, if I rest/sit with my knees bent, over time my calves started feeling crampy.  Should take note of this and try to rest with my legs straighter to prevent this.  Anyhow, looking forward to squatting with these again asap after I get back from my NYC trip this weekend.

Dec 15, 2014

** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 175.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps
- 175.0 lbs x 5 reps

** Standing Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

Made 2 attempts at 205 for bench press DM but failed.
Later when finishing off my last set of dumbbell shoulder presses, I felt a tearing/ripping down my mid back/side, I would say around the lower lats?  Don't know why or how it happened but it's pretty painful and I suspect it will be quite debilitating.  Even trying to brace/tense the core ever so slightly will trigger significant pain and discomfort, like a huge cramping sensation.  Will have to see what I can do while recovering from this...

Dec 14, 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 240.0 lbs x 1 reps
- 270.0 lbs x 1 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps
- 240.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

During the working sets of 240 today, I realized that I actually feel stronger with a bit more forward lean, particularly at the bottom of the descent and coming out of the hole.  When I try to stay too upright, the bar path actually moves backwards when entering the bottom position, which definitely decreases stability.  When I maintain the forward lean with the weight balanced more between the heel and mid foot (as opposed to 100% on heel), the bar path doesn't shift backwards and stays more vertical throughout.  Also, with more forward lean when I'm ascending (especially if I'm grinding), then it feels like I have more stable surface supporting the weights so I can focus more on just standing up; I don't have to worry about balance as much, particularly with regards to falling backwards with the weight.  **See set 4 for decent bar path, and compare with rep 1 of set 5, where the weight shifts backwards in the hole, then with forward lean for the rest of the 4 reps)

Dec 13, 2014

** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 170.0 lbs x 1 rep
- 200.0 lbs x 1 rep
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps
- 170.0 lbs x 5 reps

** Standing Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

Dec 12, 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 235.0 lbs x 2 reps
- 265.0 lbs x 1 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps
- 235.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

Kept the squat form the same except instead of 2 discrete movements (hip break, full stop, then descent straight down), I made it more smooth because my knees were starting to feel sore and stiff, which may be because of the jerkiness of the discrete hip break.  Now, with glutes flexed and core braced, I push the hips back and once I feel the weight firmly on my heels, I start dropping into the descent, with knees pushed out.  Note, After pushing the hips back and the descent begins, I feel my glutes more relaxed (less firmly flexed/tight).  I think before I was too focused on keeping the glutes solid so I'm making this note for myself to remember that it's natural and ok to feel like the glutes are relaxed during the descent.

Because my ribs/intercostal muscles were also still bruised/sore, I strapped the belt on lower.  Before I had it wrapped higher around the ribs, which made it feel significantly tighter, but I think that's what is hurting the ribs.  Interestingly, though it felt less tight when lower, it felt more comfortable and I didn't lose tightness or strength.

Dec 11, 2014

** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 195.0 lbs x 1 rep
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 165.0 lbs x 5 reps

** Standing Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

Dec 10, 2014

FitNotes Workout - Wednesday 10 December 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 260.0 lbs x 1 reps
- 230.0 lbs x 5 reps
- 230.0 lbs x 5 reps
- 230.0 lbs x 5 reps
- 230.0 lbs x 5 reps
- 230.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

Hips and knees actually didn't feel great all day and it was also a pretty tiring and stressful day so autoregulation wise, wasn't the best time for training, but pushed through it anyway.  260 felt a bit shaky, as did set 4 of the working sets, and I think the reason is because although I push my hips back and descend straight down, I realized that the weight was not over the heels enough and so the descent felt less solid and confident.  Also, had less power on the ascent.  Realized this most consciously during set 4 so for set 5 I focused more on the heels and things felt significantly better, despite it being the last set of the day.  Power was better out of the hole, and descent definitely sped up.  Hopefully I'll feel better by next squat session on Friday.

Dec 9, 2014

** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 190.0 lbs x 1 rep
- 160.0 lbs x 5 reps
- 160.0 lbs x 5 reps
- 160.0 lbs x 5 reps
- 160.0 lbs x 5 reps
- 160.0 lbs x 5 reps

** Standing Dumbbell Shoulder Press **
- 30.0 lbs x 5 reps
- 40.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps
- 50.0 lbs x 5 reps

All bench press reps were done with a minimum 1 sec pause touching the chest.
Lats/upper back still sore from the pullups and squats (squeezing upper back tight) yesterday so passed on doing dumbbell rows after all the pressing.  Really need to get back on the pullups.  Used to be one of my biggest strengths but it's been sorely neglected for a long time since I started the powerlifts.

Yu Lift Daily Max (DM) Program

Warm-up

-Rumble roller

-Banded hip flexor stretch with glutes flexed (pull backwards, sideways with internal and external rotation, stand and pull forwards)

-Leg swings (forward and sideways)

-Fire hydrants (rotating both ways)

-Squat (pushing knees out with elbows) to standing hamstring stretch

Squat: (Mon/Weds/Fri): Squat to DM (1 rep); 3-5 back-off sets of 5 reps; Pull-ups 5x10 (Optional Accessory: Ab Roller 3x10)

Bench: (Tues/Thurs/Sun): Paused bench press to DM (1 rep); 3-5 back-off sets of 5 reps; Shoulder Press 3x5 (Optional Accessory: One Arm Dumbbell Row 3x5)

Deadlift: (Sat): Deadlift 3x5; Pull-ups 5x10

-Back-off sets = DM-30 lbs for squats, DM-25 lbs for bench press (calculated from 1RM, ~10% drop in effort, which should allow for 5 reps)
-Increase DM by 5 lbs each workout (after this stalls, can increase 5 lbs each week instead)

Adapted my training program to this new daily max style program.  There's a few reasons for this, and I think there's some advantages to this, at least for me.  

1)  Doing the daily max helps build confidence because you know you can hit a good clean rep at a significantly higher weight than what the working sets will be.  This is particularly confidence-inducing too because when progressing on a program like Starting Strength, Stronglifts or the like, linear progression is occurring with each workout, but that progression also involves a new PR with 5 reps.  If say, the previous workout was a real grind to get that 5th rep for each set, then it's very natural to be nervous entering the following workout, trying for a heavy weight that has never been attempted before, and doing 3-5 sets of 5 with it.  Doing a daily max builds confidence that a heavier weight CAN be done without technique breakdown or grinding a good many workouts prior to the working sets of 5 reps actually reaching that weight.  By the time the working sets of 5 reps come around, your new daily max is already 30 lbs heavier, so again, confidence will be significantly boosted.  Note: the choice of dropping 30 lbs (at least within this weight range of ~300 lbs) was actually chosen because based on a 1RM calculator, that's ~ a 10% drop in effort.  For example, if 300 lbs is the 1RM, 270 is 90% and can be done for 5 reps.

2)  Along the same lines, doing a daily max with higher weight helps you get more accustomed to having a heavy weight on the back, and also keeping the technique solid with a heavier weight.  This will help with preventing you linearly progressing up to a new weight that you are unaccustomed to and possibly grinding the reps and burning out your CNS or worse, getting injured because of technique breakdown.

3)  There's a lot more confidence for hitting a daily max because everything can be poured into that 1 rep and performing it perfectly, as you would in an actual powerlifting competition.  When you get under the bar, you don't need to worry about doing an additional 4 reps afterwards.  You can just focus 100% on hitting that rep perfectly.

4)  By hitting daily maxes and then doing back off sets, not only will those sets feel easier, but volume can be built up with those sets and it is well known that strength building occurs in those lower intensity higher volume sets, NOT the actual testing or demonstration of strength through the 1 rep maxes.

In contrast to my previous linear program though, I am only doing 1 main lift per day, the main reason being time constraints.  In doing this, I can focus on squatting 100% that day without worrying that I still have to do my full bench and deadlift workout still.  This also allows me to push beyond just 3 sets and can boost my volume that way.  However, in doing it this way, I have relegated the deadlift to it's own day, once a week, but on that day, I'm doing 3x5 instead of 1x5.  Although the frequency is decreased so much, I think the performance and training effect should actually be better because I can actually focus on hitting the deadlifts as opposed to doing it after I'm all burned out from the volume of squats and bench presses done beforehand.  

Dec 8, 2014

FitNotes Workout - Monday 8 December 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 2 reps
- 255.0 lbs x 1 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 225.0 lbs x 5 reps

** Pull-up **
- 5 x 10 reps

Dec 6, 2014

FitNotes Workout - Saturday 6 December 2014

 ** Barbell Squat **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 255.0 lbs x 3 reps
- 255.0 lbs x 3 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps
- 205.0 lbs x 5 reps

** Barbell Bench Press **
- 45.0 lbs x 10 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps
- 155.0 lbs x 5 reps

Spent all week toying with different squat techniques again to try to find a strong position that doesn't run the risk of impingement.  I tried squatting like Candito, but I find that although there are good aspects: it keeps my shins relatively straight, the knees and hips break at the same time, back stays neutral with no pelvic tilt, but it forces the torso angle to actually change as I descend, which makes it difficult for me to keep the bar path straight.  I also tried Jay Nera's technique of setting the upper body in stone and then relaxing the glutes to let the hips drift back before initiating the descent, but I found that I feel less tight doing this and it also leads to some anterior pelvic tilt.  I also watched many other people squat in videos, particularly Alex Kang, and I never understood how he can just knee break and go straight down without the hips being in the way.  Then from some side angles, I saw that it is because the glutes (flexed or not, I don't know) and hips are actually pretty far back to begin with, whereas when I flex my glutes, I also "hip thrust" them so my body is a straight line under the bar.  I tried doing this, with glutes flexed but no hip thrust so they stay farther back, and then going straight up and down, but I had a lot of trouble keeping the bar path straight and vertical.  In the end, I literally came full circle, to the very first low bar squat form I used when I first started barbell squatting, which is Alastair MacNicoll's 2-part squat, involving a very distinct hip break, followed by squatting straight down.  For me, this accomplished a few things.  First, by pushing the hips back like that to start, it keeps the back completely neutral without any concern of pelvic tilt, thus less concern of impingement.  Secondly, This allows me to keep everything tight and flexed, including the glutes, as I push the hips back in 1 piece.  Third, after bracing my core and "setting my body in stone", when I push the hips back, I am inducing all the forward lean I will have for the whole squat, which makes it easier to go straight up and down, which includes keeping the bar path as vertical as possible.  With this technique, I find that I also seem to be in a stronger position with my gaze more downward, which is also somewhat helpful because when I kept my eyes straight ahead, as I go up and down, I can't keep my eyes fixed on anything in particular because the field of vision keeps changing.  By keeping my eyes more downcast, I can keep my gaze focused on one thing the whole time.  However, this makes it more necessary for me to ensure the upper back is really tight, since I lose the tightness that comes with looking straight and packing the neck.  Anyhow, I experimented a lot and after deciding to stick with the 2-part squat (unless I run into problems again as I seem to all the time), I drilled it in with some heavy squats up to 255x3, then 5x5 back off sets of 205, which is about a 70% estimated 1 RM.  I also started experiencing some tendonitis in the elbows from the previous squat workout early in the week and so I tried applying the wrist wraps higher up and it seemed to help a lot more.  I suspect before I had them too low so though they did help take some weight off, they were still bending enough to cause problems.

I ended the workout with bench press.  I dropped the weight a lot, down to 155 lbs, because I haven't benched in well over a week, and now I'm actually trying to do pause benching, as is necessary in competition, versus touch and go.

Overall, I think the ego has been beaten out of me due to all the changes in squat form, all the injuries with hips...etc., that I'm doing what I should have done in the beginning, which is to go slow and make gains incrementally as opposed to rushing.  The benefit of what I did do in rushing forward is that, until you are tested with heavy weights which are really challenging, you don't know how well your form might hold up, so now with my squats, I'm hoping I can keep with this form for good.  I will move forward from here slowly.  It's a passion, it's a marathon, and I hope to be running it for long long time so I need to stop my ego from pushing me to treat it like a sprint.

Dec 1, 2014

FitNotes Workout - Monday 1st December 2014

 ** Barbell Squat **
- 45.0 lbs x 5 reps
- 95.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 185.0 lbs x 3 reps
- 225.0 lbs x 1 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 255.0 lbs x 5 reps
- 155.0 lbs x 20 reps

Hip impingement is back and I don't know why.  I did the same mobility work to warm up, including a lot of hip flexor stretching and mobilizing the joint capsule using the resistance band for distraction force.  Don't know what's the problem but it is definitely affecting my squat, although I was able to do 3x5 of 255 again.  After that, with the 155 lb back off high rep set, I toyed with placing the hands closer and the back tightness did feel quite good!  I will have to try that closer grip with heavier weights next time.  To try to help with the hip impingement I think I will try to stand more shoulder width as opposed to hip width and push out the knees even more to try to create more space.  Hopefully that helps.  I'm quite peeved the impingement is back...