My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Nice lifting. I like the calf raise approach and your calves are looking massive.

I been following some of your pointers you posted up for me, I am now aware that I just let me knees come in when I squat, I don't actively think about keeping them out. Now that I am, I have been concentrating on keeping them out. Also, do you think that possibly my VMO is overdeveloped and compensates for the rest of the quad? Pulling the knee in? Although I can fight against it now I know it's happening.

[Stncldsnake]

Great workout as always D!!

[ulsak]

nice donkeys, I got good calves to start with by doing a lot of inline skating to my job, before I moved to inner city... you should try that when the season is on..

[ktj4l]

I been following some of your pointers you posted up for me, I am now aware that I just let me knees come in when I squat, I don't actively think about keeping them out. Now that I am, I have been concentrating on keeping them out. Also, do you think that possibly my VMO is overdeveloped and compensates for the rest of the quad? Pulling the knee in? Although I can fight against it now I know it's happening.

If anything, it would be a lack of VMO activation, don't you think? It's way more likely that you're tight at the hip and/or ankles though (most people are, myself included). Lots of stuff about that on Mobility WOD and YouTube in general. I actually watch 2-3 Mobility WOD episodes per day now to go through all of them. Learning new stuff daily.

If you have knee pain caused by all of that, you could do this: http://youtu.be/kWrWzzqRl5o ... I also like this stretch a lot for hips (came to mind because it's from the same guy): http://www.youtube.com/watch?v=JawPBvtf7Qs ... Some more great videos from him: http://www.youtube.com/watch?v=RFzE9NolXyg - http://www.youtube.com/watch?v=oWi65pMS1Fc

Agile 8 are always a good one too: http://www.elitefitness.com/forum/we...-a-631289.html

And make sure you 'unlock' your hips at the top of the squat, so when you drop into the hole it's easier to push your knees out.

Once you have good ankle and hip mobility, then it might be a decent idea to look into activating VMO. http://www.youtube.com/watch?v=lqmkmVG6q2E You'll notice he mentions hips and ankles first before you should worry about your VMO.

[Stncldsnake]

Calves of peace!!! great job D!!

[NaturalPursuit]

calves are lookin JACKED!!!

[MakeGoBoom]

knees are really caving in danny, worse then i've ever seen it, maybe i wasnt paying attention before. other then that nice weight, good showing dude

[rallyum]

I been following some of your pointers you posted up for me, I am now aware that I just let me knees come in when I squat, I don't actively think about keeping them out. Now that I am, I have been concentrating on keeping them out. Also, do you think that possibly my VMO is overdeveloped and compensates for the rest of the quad? Pulling the knee in? Although I can fight against it now I know it's happening.

Depends.

Does your VMO look overpowering compared to the rest of your quad? Quad sweep suck?

Do you get inside knee pain?

VL (sweep) is the direct counter to the VM - VM pulls leg to the inside, VL to the outside so leg stays neutral. One being more developed than the other is usually a tell, and inside knee pain the confirmation. The actual knee cave itself can be for a whole heap of reasons:

- Bad positioning - not pointing toes/knees out
- Bad execution - not actively thinking about it
- Super strong VM pulling leg into that direction, getting overloaded and giving out.
- Dysfunctional VL so VM has to compensate, and give out.
- Other compensation - e.g. it's your actual ankles giving out, shifting your shin to make it look like cave http://www.youtube.com/watch?v=hXkv4yu3DQ8

Other falls into joint (mobility) and muscular (strengthening)

Joint: Hips --> Knees --> Ankles
Muscular: Abs/Low back --> Quad/Hams --> Tibialis Anterior/Calves

I'd go with ankles and tib anterior for you and work your way up. I'm also an internet random with no avi though so grain of salt. Basic starting would be:

- BB rolling quads if tight
- Actively thinking bout form/pushing knees out
- http://www.allthingsgym.com/2011/10/...weightlifting/
- Looking for any imbalances, e.g. heaps of calf raises and not enough front of shin work. (Calf raises on the block are a really nice addition, that bottom stretch position is dorsiflexion which is prob what you're lacking)

Enjoy the essay redcoat. Be careful with squatting on a block btw, will destroy your ankles/deadlift if not careful. Deadlifts cos you lose that flat footed carryover and ankles if your work shoes have a heel (8+ hours of that locked in position + squatting now + calf raises + skipping etc)

[-calvus-]

Ill chime in here. Couple of things to immediately look at regarding a medial collapse of your lower extremities is above and below at your femoral external rotators and also your feet/footwear. Almost always find dysfunctions here. VL/VM onset timing may be more related to patellar tracking if there is a dysfunction. Having flat/minimalist or bare feet when squatting if you already have a fairly pronated foot structure tends to compound a medial collapse. If you stand on one foot and alternate between foot supination and pronation you will feel your knee and hip internally/externally rotating. Bottom line, having trouble with a medial collapse=strengthen those ERs is a good place to start. Food for thought there. Anyway, thick looking back brah. Jelly there.

[lllDBOlll]

Great workout as always D!!

Thanks mate

nice donkeys, I got good calves to start with by doing a lot of inline skating to my job, before I moved to inner city... you should try that when the season is on..

Screw that :P

If anything, it would be a lack of VMO activation, don't you think? It's way more likely that you're tight at the hip and/or ankles though (most people are, myself included). Lots of stuff about that on Mobility WOD and YouTube in general. I actually watch 2-3 Mobility WOD episodes per day now to go through all of them. Learning new stuff daily.

If you have knee pain caused by all of that, you could do this: http://youtu.be/kWrWzzqRl5o ... I also like this stretch a lot for hips (came to mind because it's from the same guy): http://www.youtube.com/watch?v=JawPBvtf7Qs ... Some more great videos from him: http://www.youtube.com/watch?v=RFzE9NolXyg - http://www.youtube.com/watch?v=oWi65pMS1Fc

Agile 8 are always a good one too: http://www.elitefitness.com/forum/we...-a-631289.html

And make sure you 'unlock' your hips at the top of the squat, so when you drop into the hole it's easier to push your knees out.

Once you have good ankle and hip mobility, then it might be a decent idea to look into activating VMO. http://www.youtube.com/watch?v=lqmkmVG6q2E You'll notice he mentions hips and ankles first before you should worry about your VMO.

Thanks again mate, will have a watch through of those today bud.

Calves of peace!!! great job D!!

Lol cheers

calves are lookin JACKED!!!

Yeah buddy!

knees are really caving in danny, worse then i've ever seen it, maybe i wasnt paying attention before. other then that nice weight, good showing dude

LOL, very helpful but in all honesty, this recent video it is much better than it's ever been, go watch my older ones, looks like foots gunna snap off.

Depends.

Does your VMO look overpowering compared to the rest of your quad? Quad sweep suck? - Looking at my leg, I would say my sweep is more developed than my teardrop

Do you get inside knee pain? - No

VL (sweep) is the direct counter to the VM - VM pulls leg to the inside, VL to the outside so leg stays neutral. One being more developed than the other is usually a tell, and inside knee pain the confirmation. The actual knee cave itself can be for a whole heap of reasons:

- Bad positioning - not pointing toes/knees out - I think I'm ok with this
- Bad execution - not actively thinking about it - Definitely was something I wasn't doing, made a difference this session
- Super strong VM pulling leg into that direction, getting overloaded and giving out. - VM looks less developed so will say I dunno
- Dysfunctional VL so VM has to compensate, and give out.
- Other compensation - e.g. it's your actual ankles giving out, shifting your shin to make it look like cave http://www.youtube.com/watch?v=hXkv4yu3DQ8 - Yes yes and yes! This is what feels like is happening exactly this

Other falls into joint (mobility) and muscular (strengthening)

Joint: Hips --> Knees --> Ankles - Looking at that video I think my ankles are the culprit
Muscular: Abs/Low back --> Quad/Hams --> Tibialis Anterior/Calves

I'd go with ankles and tib anterior for you and work your way up. I'm also an internet random with no avi though so grain of salt. Basic starting would be:

- BB rolling quads if tight
- Actively thinking bout form/pushing knees out
- http://www.allthingsgym.com/2011/10/...weightlifting/
- Looking for any imbalances, e.g. heaps of calf raises and not enough front of shin work. (Calf raises on the block are a really nice addition, that bottom stretch position is dorsiflexion which is prob what you're lacking)

Enjoy the essay redcoat. Be careful with squatting on a block btw, will destroy your ankles/deadlift if not careful. Deadlifts cos you lose that flat footed carryover and ankles if your work shoes have a heel (8+ hours of that locked in position + squatting now + calf raises + skipping etc) - What difference does it make to using Oly shoes? Or is it because it's not a "wedge" and more a step? I don't deadlift on a block, always flat foot.

Answers is bold my man, I think we have a winner. Also I haven't been on since I felt this but Monday night after squatting I went to bed. Around 3am I woke up with some sharp pain on my right outer ankle bone / lateral malleolus - (lol, look at me using google). It was quite noticeable and even now it is sore to touch, I have massaged around to see if it was the nearby tendons but no, it is the bone itself that is aching. Now, this is the FIRST time in the past 19 months that I have felt this and ALSO only the second time I have squatted with something under my heels. Related?

Ill chime in here. Couple of things to immediately look at regarding a medial collapse of your lower extremities is above and below at your femoral external rotators and also your feet/footwear. Almost always find dysfunctions here. VL/VM onset timing may be more related to patellar tracking if there is a dysfunction. Having flat/minimalist or bare feet when squatting if you already have a fairly pronated foot structure tends to compound a medial collapse. If you stand on one foot and alternate between foot supination and pronation you will feel your knee and hip internally/externally rotating. Bottom line, having trouble with a medial collapse=strengthen those ERs is a good place to start. Food for thought there. Anyway, thick looking back brah. Jelly there.

Thanks man. Just stood on one foot and pronated and supinated. Pronated can feel hip wiggling about, supinated not much happens but then the travel of my foot is FAR less when I supinate than when I pronate - tightness on one side?

[Jab1]

Your calves are ridiculous. Agree with the pointers on knee valgus. Also, you should face away from the mirror when squatting/deadlifting.

EDIT: Also, just in case you don't know; those tri grip plates are not the correct (competition standard) diameter (450mm) so you are essentially doing deficit deadlifts with them!

[lllDBOlll]

Your calves are ridiculous. Agree with the pointers on knee valgus. Also, you should face away from the mirror when squatting/deadlifting.

For what reason? If its because you think looking at myself would put me off, I could simply close my eyes for the same effect.

[MakeGoBoom]

well since you want to be an arse about it, you might have to look into a weakness in your gluteus medius as well sunshine as that can lead to problems as well.... so more warm ups/mobility work for you. because you dont have enough .... ahhh amateur diagnosis

[lllDBOlll]

well since you want to be an arse about it, you might have to look into a weakness in your gluteus medius as well sunshine as that can lead to problems as well.... so more warm ups/mobility work for you. because you dont have enough .... ahhh amateur diagnosis

lol cheers sweet heart will have a look fairy cake angel dust sugar pie.

[rallyum]

Answers is bold my man, I think we have a winner. Also I haven't been on since I felt this but Monday night after squatting I went to bed. Around 3am I woke up with some sharp pain on my right outer ankle bone / lateral malleolus - (lol, look at me using google). It was quite noticeable and even now it is sore to touch, I have massaged around to see if it was the nearby tendons but no, it is the bone itself that is aching. Now, this is the FIRST time in the past 19 months that I have felt this and ALSO only the second time I have squatted with something under my heels. Related?

Yeah, was prob a bit too much man. So you raise your heels to create space within your ankles to be able to squat lower. Driving knees out does the same thing but through sheer physical force - grinding away scar tissue, forcing movement etc to clear room. Both are needed but the two together is prob what did it.

About shoes vs step, they both do the same thing and as long as you're not using it as a crutch then fine and dandy. For example, most boxers i know have the worst ankles from years of skipping (bouncing off toes, landing full bodyweight on raised heel) and Oly shoes put you in the same position. They also stop your knees from blowing out so yeah - wear shoes/step to save knees while still working on ankle mob seperately. MobilityWOD is REALLY good for this. For shoes i'd go Adidas if you have narrow feet and Romaleos if you want a bit more stability - heavier and tigher strap. Wei-Ruis and Do-Wins i'm not a fan of due to their weird sizing/hassle (they run big so buy a size smaller) + WR have a flimsy strap/the longest laces lol while DWs a super high heel.

About deads, raised heels shift the squat into more quad based so you lose that PC carryover of say a PLer glutes and hams type of squat <-- also means you have to be more conservative at the start with your squat cos your quads/knees won't be use to not having that support.

Honestly, as most have alluded too, all this stuff (VL, VM etc) is pretty pointless lol - only becomes a real prob once you're deep into your cut and don't have that extra padding of increased bodyfat/carbs and water for your joints/hurting now. So just keep drilling your ankles cos it's your biggest weakness atm and biggest room for improvement. Again, internet no avi so grain of salt.

[Jab1]

For what reason? If its because you think looking at myself would put me off, I could simply close my eyes for the same effect.

Yes you could! It's for proprioceptive reasons - a mirror is not an accurate account of what you're doing since it's reflected. For bodybuilding and powerlifting purposes you want to develop your mental connection to the lift. You need to know your body is in the right place and not rely on visual cues. Plus if you plan on competing you won't be in front of a mirror.

[Celtic8Laoch]

Calves of pea's!!

[lllDBOlll]

Yeah, was prob a bit too much man. So you raise your heels to create space within your ankles to be able to squat lower. Driving knees out does the same thing but through sheer physical force - grinding away scar tissue, forcing movement etc to clear room. Both are needed but the two together is prob what did it.

About shoes vs step, they both do the same thing and as long as you're not using it as a crutch then fine and dandy. For example, most boxers i know have the worst ankles from years of skipping (bouncing off toes, landing full bodyweight on raised heel) and Oly shoes put you in the same position. They also stop your knees from blowing out so yeah - wear shoes/step to save knees while still working on ankle mob seperately. MobilityWOD is REALLY good for this. For shoes i'd go Adidas if you have narrow feet and Romaleos if you want a bit more stability - heavier and tigher strap. Wei-Ruis and Do-Wins i'm not a fan of due to their weird sizing/hassle (they run big so buy a size smaller) + WR have a flimsy strap/the longest laces lol while DWs a super high heel.

About deads, raised heels shift the squat into more quad based so you lose that PC carryover of say a PLer glutes and hams type of squat <-- also means you have to be more conservative at the start with your squat cos your quads/knees won't be use to not having that support.

Honestly, as most have alluded too, all this stuff (VL, VM etc) is pretty pointless lol - only becomes a real prob once you're deep into your cut and don't have that extra padding of increased bodyfat/carbs and water for your joints/hurting now. So just keep drilling your ankles cos it's your biggest weakness atm and biggest room for improvement. Again, internet no avi so grain of salt.

You are a very helpful grain of salt mate. I've been doing some of the stuff in this video today:



It's surprising just how little ROM I actually have in my ankle going forward. Definitely what I need to work on.

Yes you could! It's for proprioceptive reasons - a mirror is not an accurate account of what you're doing since it's reflected. For bodybuilding and powerlifting purposes you want to develop your mental connection to the lift. You need to know your body is in the right place and not rely on visual cues. Plus if you plan on competing you won't be in front of a mirror.

Yes very true sir. I shall show y'all my ugly mug in my next dead lift video. Will lift away from the mirror.

Calves of pea's!!

lol @ pea's

[audieswu]

Yes very true sir. I shall show y'all my ugly mug in my next dead lift video. Will lift away from the mirror.

In 4 sexy mug lifts (no homo). But just my 2 cents on this subject, it's up to your preference lifting in front of a mirror or not. As long as you feel the stimulation from the muscle you were training with. Notice how bodybuilders practicing their posing routines in front of a mirror can be applied here too.

[lllDBOlll]

Cycle 7 - Week 2 - Pull

How Low can ya Row?

Video





Supplementation

PWO - 6 Tabs of Vasotropin - Pump of Peace

Warm Up: 10 Mins Bike, YTWL and Disloacations

Core Lift
Pendlay Row

60kg x 6 x 2

95kg (209lb) x 3
112.5kg (248lb) x 3
120kg (265lb) x 4

3rd time ever doing these, little bit heavy, wasn't very explosive.

Assistance Lift 1
Bent Over Row

100kg (220lb) x 5
105kg (232lb) x 5
110kg (243lb) x 5
112.5kg (248lb) x 5 x 2

Assistance Lift 2
Overhand Lat Pull Down

40kg x 15
82.5kg (182lb) x 6 x 4

Assistance Lift 3
Close Grip Pull Down

90kg (198lb) x 6 x 4


Thoughts

Needed to assess where I was with Pendlay's. Figure I'm not far off the numbers I used but will drop it a touch as wasn't as explosive as I should have been.

[ulsak]

I find it pretty useful to see the form of certain excersises in front of mirror. When it comes to the heavier sets deadlifts or squats I'm pretty focused on fighting them up and not gazing at myself..

[lllDBOlll]

In 4 sexy mug lifts (no homo). But just my 2 cents on this subject, it's up to your preference lifting in front of a mirror or not. As long as you feel the stimulation from the muscle you were training with. Notice how bodybuilders practicing their posing routines in front of a mirror can be applied here too.

Good point Audie. To be honest I have never really had an issue with MMC, I can always dial in to what I am doing. Will do it anyway, as my Deadlift day involves both deads and squats.

I practice my posing in front of a mirror but I also need to practice not doing it. Yesterdays posing video was in my kitchen with no mirror and I found that my left shoulder kept dropping down on most poses.

[Stncldsnake]

Back is looking jacked, gonna be able to fly soon!

[ktj4l]

Wait, you're doing 5/3/1 on Pendlays? When did this happen? Did I just miss something completely? Are you just doing Push/Pull/Legs or what?

Also, strong rowing. Impressive!

[lllDBOlll]

Wait, you're doing 5/3/1 on Pendlays? When did this happen? Did I just miss something completely? Are you just doing Push/Pull/Legs or what?

Also, strong rowing. Impressive!

I separated upper back from deadlift day, so that I could focus more on the deadlift and accessories that actually assist it, with the squats too of course.

Previously my deadlift day was a long ass session. This is now on the day that I would have done my second bench. I still may throw in a set of barbell bench yet, may see how I feel.

Goes -

Squat
Pull
OHP
Off
Dead
Bench
Off
Repeat

[ktj4l]

That's a nice setup. Might have to steal it sometime.

[lllDBOlll]

That's a nice setup. Might have to steal it sometime.

Feel free my German Bruder

[Raigs]

I separated upper back from deadlift day, so that I could focus more on the deadlift and accessories that actually assist it, with the squats too of course.

Previously my deadlift day was a long ass session. This is now on the day that I would have done my second bench. I still may throw in a set of barbell bench yet, may see how I feel.

Goes -

Squat
Pull
OHP
Off
Dead
Bench
Off
Repeat

Im assuming this is being done since Macenko is over? it is a sweet setup though.

[Opeth09]

Holy ****, pendlays with 265. No kidding it wasn't very explose. Thats heavy as hell for Pendlays! Awesome stuff man

[rallyum]

You are a very helpful grain of salt mate. I've been doing some of the stuff in this video today:

[video=youtube;KN5FOAjOCPg]KN5FOAjOCPg[video]

It's surprising just how little ROM I actually have in my ankle going forward. Definitely what I need to work on.

On the upside, you'll get newb mobility gains so ankles should pretty much be free in 2-3 weeks.

Back in 09, couldn't squat for the whole year - hips, knees and groin were too torn to chit and had 3 diff surgeries lined up. Turns out it was just my ankles lol, avoided and squatted 4 plates in comp a year later. Funny how the littlest things make the biggest difference :/. Also had some dude on here recommend i send him some vids of me squatting in my underwear for him to help evaluate lmfao

Really nice vid btw, move onto this when ready: http://www.youtube.com/watch?feature...&v=_Gwgm3s2EQ0

^ Tis about mobilising at the point of restriction, i.e. if your ankles are worst in a squat, mobilise them in a squat to fully get that ROM back. It's what you were doing with the step + knees out but was a bit too much at the time (beginner + loaded barbell on top). Regarding mirror debate, please send vids of you squatting in your underwear to help best evaluate.