Starting to get serious

[lazyaj]

Subbed, nice log you have going here, great lifting!

About the power cleans, are you differentiating between the first and second pull? Because although you get more power off the floor, it's still basically just a faster deadlift until you get to your mid-thigh, which is when you really turn it up to high gear and explode/jump up. It's weird cause when you start off slow and controlled you feel like there's no way the bar's gonna go up, but if you time it right and hit that spot on your mid thigh when you start to jump, the bar will just fly up like nothing. You have a lot more explosive power in your hips than you realize, it's all just about timing it right so you can get the most out of it.

I'm sure you'll get it though, it just takes a bit of practice to figure out how to "get it" or "feel out" the movement.

Hi! Thanks for reading!

I know how the first and second are supposed to be different in theory, and everything actually happens in the second. But I just don't have good proprioception (or something) so it stays in theory haha. My trainer and I were going over it today, and I'm pretty sure I've been doing more wrong than right. He gave me some things to try, all specifically about the second pull. Making sure to keep my back angle more horizontal (I've been starting the second pull too vertical, with my hips too close to the bar), keeping my lats tight, and letting my arms be loose as soon as the weight moves (so they can flip over for the rack). A lot of things to think about, that have to happen really fast!!

But, eventually I can figure it out, I'm pretty sure.

[lazyaj]

weight x reps

3/9/2015

Squat
45x5
65x5
95x5
120x5
140x3
160x3
160x3
160x3
160x3

Pause at 3/4 squat
125x8
125x8
125x8
125x8

Romanian Deadlift
140x8
140x8
140x8
140x8

Barbell Calf Raise
140x12
140x12
140x12
140x12

Leg Press (narrow stance)
190x8
200x8
210x8

Back Extension
15x12
15x12
15x12

new PRs today
210 was a new 8RM for Leg Press (narrow stance)
160 was a new 3RM for Squat
160 was a new PR for 4 sets of 3 Squat
140 was a new PR for 4 sets of 12 Barbell Calf Raise
140 was a new PR for 4 sets of 8 Romanian Deadlift
140 was a new 12RM for Barbell Calf Raise
125 was a new PR for 4 sets of 8 Pause at 3/4 squat


Comments

The squats were pretty hard. I think I was still a little worn out from last Friday, so this week I'll make sure to take it easier on Day 5. I was never worried I wouldn't get the bar up on the 160's, but it moved a little slow on a few of the reps - no actual grinding though. But the pause squats were killing me today! That weight didn't feel heavy, but I just felt tired and kind of mad at the world during those sets haha.

Everything else was pretty easy, though the weighted back extensions got really hard the last few reps of each set. That's an exercise I have a lot of room to grow on!

[lazyaj]

weight x reps

3/10/2015

Bench
45x5
75x5
95x5
105x3
110x2
115x3
115x3
115x3
115x3

CGBP
85x8

Paused CGBP
85x8
85x8
85x8

Pendlay Rows
75x5
95x5
95x5
95x5
95x5
95x5

Assisted Dip
-25x8
-15x8
-10x8

Dips (close-grip)
4

Hammer Curl
25x8
25x6
20x12

Tricep lying extension
40x10
50x6

Cable row (close grip)
85x12
85x12
85x12
85x12

new PRs today
115 was a new PR for 4 sets of 3 Bench
95 was a new 5RM for Pendlay Rows
95 was a new PR for 5 sets of 5 Pendlay Rows
85 was a new PR for 3 sets of 8 Paused CGBP
85 was a new 8RM for Paused CGBP
85 was a new PR for 4 sets of 12 Cable row (close grip)

Comments

Fun workout. The benching was a little easy - I could have done more reps on my last set at 115, or I could have done another set. But I just stuck with my program. The CGBP were just way too easy though so I did them paused after the first set. The hardest thing today was actually trying to keep good form on the last few reps of those cable rows! Haha UGH. Twelve reps is just so many!

There are two assisted dip/pullup machines at my gym. Today I noticed that one only goes down to -25, while the other goes down to -10. Kind of annoying!! But at least now I know. Also, it's cool to be using a small enough assist (on dips anyway) that it matters.

Tomorrow is deadlift day, and I may go do it ~somewhere exciting~ we'll see...

[HealthNut12]

I love love love assisted dips. lol Without that machine I would have to use a band and I find with bands that you have to be careful not to use the band and 'bounce' up. The same with band assisted pull up or chin ups. Even at the gym I see people do dips and bounce at the bottom. I like to do my dips more slowly to get the full muscle contraction. That being said just beauce someone is doing is dips at a faster pace doesn' always mean they are bouncing.

Well, ok enough on dips. lol Great workout! That bench is looking good! Keep up the great work!

[lazyaj]

I love love love assisted dips. lol Without that machine I would have to use a band and I find with bands that you have to be careful not to use the band and 'bounce' up. The same with band assisted pull up or chin ups. Even at the gym I see people do dips and bounce at the bottom. I like to do my dips more slowly to get the full muscle contraction. That being said just beauce someone is doing is dips at a faster pace doesn' always mean they are bouncing.

Well, ok enough on dips. lol Great workout! That bench is looking good! Keep up the great work!

Hah I've been thinking about cheating reps a lot, because I'm pretty sure I cheat some of my row reps. Is it good or bad? I don't know. It seems like every lifter who's gigantic cheats reps (on certain exercises anyway) - though, being big is not my goal. So, not sure? I try to be as explosive as possible off the floor on the Pendlays, that helps to actually be able to touch my sternum. Otherwise at heavier weights I get close but not touching, and then I feel like I can't count the rep.

As far as bands go, I've never used them for anything. But I'm intrigued! And will probably start doing some band work at some point.

[HealthNut12]

Hah I've been thinking about cheating reps a lot, because I'm pretty sure I cheat some of my row reps. Is it good or bad? I don't know. It seems like every lifter who's gigantic cheats reps (on certain exercises anyway) - though, being big is not my goal. So, not sure? I try to be as explosive as possible off the floor on the Pendlays, that helps to actually be able to touch my sternum. Otherwise at heavier weights I get close but not touching, and then I feel like I can't count the rep.

As far as bands go, I've never used them for anything. But I'm intrigued! And will probably start doing some band work at some point.

Bands are how I go to my first chin! You gotta use them right though. Instead of bouncing at the bottom you slowly lower yourself with the bands so your not bouncing up and using momentum, not your muscles to pull up.

I have some reps that are probably considered cheat as well. I can be a form fanatic but lets face it, perfect form isn't always achievable. For myself, I like to make notes about if my form is slipping so if its slips again at a later rep I know I'm making some progress. Ah, the joys of being over critical of yourself. lol But yes, plenty of big and muscles people do what other consider cheat reps. What works for you I always feel!

[lazyaj]

weight x reps

3/11/2015

Deadlift (full reset)
95x9
135x7
165x5
185x3
185x3
185x3
185x8

Front Squat
45x5
75x5
95x5
105x6
105x6
105x6

BB Stepups
95x8
105x8
105x8

Barbell Calf Raise
140x15
140x15

Barbell Glute Bridge
95x12
95x12
95x12

Russian twist
35x15
35x15

new PRs today
185 was a new 8RM for Deadlift (full reset)
185 was a new PR for 3 sets of 3 Deadlift (full reset)
140 was a new PR for 2 sets of 15 Barbell Calf Raise
140 was a new 15RM for Barbell Calf Raise
105 was a new 8RM for BB Stepups
105 was a new PR for 2 sets of 8 BB Stepups
105 was a new PR for 3 sets of 6 Front Squat
95 was a new PR for 3 sets of 12 Barbell Glute Bridge
95 was a new 12RM for Barbell Glute Bridge
35 was a new 15RM for Russian twist
35 was a new PR for 2 sets of 15 Russian twist

Comments

Workout was pretty good. I won't say the deadlifts felt easy, but they didn't feel particularly hard either. The front squats definitely did not feel easy, but weren't as bad as they sometimes are. Hoping to go back to 110 next week, we'll see about that.

Last time I did Barbell Stepups I did them to this super sketchy milk crate with a thin (3/8") piece of plywood covering the open side. The whole time I was doing them, I kept worrying. The plywood was really poorly attached and they really shouldn't have it at the gym! So at my trainer's suggestion today I did the stepups to a 12" plyo mat. It's more challenging (since it's a little squishy) but will probably be good in general for building stability. They're tiring but fun.

Also, I did the BB glute bridge with a regular bar this time, with my upper back supported on a bench. (Last time, my back was on the floor.) I never see ANYBODY doing that exercise at the gym (well, except this one weirdo) and I feel kind of self-conscious about it - though once I get up to 135+ I'll probably just feel tough haha.

Both of my knees feel tight, I need to make sure I do a lot of trigger point release the next few days, so I'm limber and ready to go next Monday when I squat heavy again.

[HealthNut12]

Barbell step ups, ah, that brings back memories. My first lifting program was "the New Rules of Lifting for Women" and it had dumbbell step ups. Then I switched to barbell step ups. The burn, the panting, and oh, did I mention the burn? lol Step ups are hard, especially with 100 pounds on your back which is a weight I never came close to. I did do some with two 50 lbs but it's just not the same.

Great work on everything! You are going to have buns of steel!

Also, great work on the deads. Deadlifting is fun and your getting super close to 200 lbs. Keep at it!

[lazyaj]

Barbell step ups, ah, that brings back memories. My first lifting program was "the New Rules of Lifting for Women" and it had dumbbell step ups. Then I switched to barbell step ups. The burn, the panting, and oh, did I mention the burn? lol Step ups are hard, especially with 100 pounds on your back which is a weight I never came close to. I did do some with two 50 lbs but it's just not the same.

Great work on everything! You are going to have buns of steel!

Also, great work on the deads. Deadlifting is fun and your getting super close to 200 lbs. Keep at it!

Hah thanks! I actually think DB stepups are harder, because of the grip issue. I did some a few weeks ago with 40's and the grip was the limiting factor. I do get pretty out of breath at the end of the set though! I started doing them because Izzy Grant was posting on her journal about doing them at 200+ and that just seemed completely unbelievable! Really inspiring.

So, good and bad with the deadlifts. My trainer saw how many reps I did and bumped up my dl weights significantly for the next two weeks! :/ Next week I'm doing triples at 205, which was my old 1RM. I still remember that lift and it was ~soooo hard~ haha. Hopefully it won't be so bad this time.

[lazyaj]

weight x reps

3/12/2015

Press (Standing)
45x6
55x5
60x3
65x2
70x3
70x3
70x3
70x3
70x3

Pause Bench
65x10
85x8
85x8
85x8
85x8

DB Incline bench
25x8
30x7
25x8
25x8

DB self-supported row
30x12
35x12
30x12
30x12

Facepulls
25x15
25x15
25x15
25x15

Lat Pulldown
125x8
125x8
120x8
125x8

DB shoulder press
20x10
25x8
25x6

new PRs today
125 was a new PR for 3 sets of 8 Lat Pulldown
85 was a new PR for 4 sets of 8 Pause Bench
30 was a new 7RM for DB Incline bench
25 was a new PR for 4 sets of 15 Facepulls
25 was a new PR for 3 sets of 8 DB Incline bench

Comments

I got my training plan a little messed up, so I did Press at 70x5x3 both this week and last. I should have done 70x4x4 today. Next week I go to 3x5 which will be a lot harder. I have never gotten comfortable with 70 pounds on press, and it doesn't even feel like it's getting easier tbh! But we'll see.

Everything else was smooth. I should have waited an extra minute and done all the lat pulldowns at 125 but I was in a bit of a rush. The facepulls still feel pretty hard, though I'm getting a little used to them I guess.

[HealthNut12]

Allow me to congratulate you on the press and lat pulldown. On the press, that is a lot of sets, good work! We both know how difficult the press can be! As for the lat pulldown. 125 is a great number. That is heavy so good work on that!

Face pulls are a wonderful exercise. They can be a bit awkward to start but I'm sure you'll get the hang of them in no time!

Overall great work, keep it up!

[lazyaj]

Allow me to congratulate you on the press and lat pulldown. On the press, that is a lot of sets, good work! We both know how difficult the press can be! As for the lat pulldown. 125 is a great number. That is heavy so good work on that!

Face pulls are a wonderful exercise. They can be a bit awkward to start but I'm sure you'll get the hang of them in no time!

Overall great work, keep it up!

Thanks! I just wish I had your stamina for those 5x10's you do on press!!

I've been meaning to ask - I saw on your recent journal you're doing facepulls at 70? HOW???? Haha. Do you rotate your arms through the movement so they end up overhead, or are you doing a straight pull? My trainer has me doing the former, and I try to keep my abs locked to make sure I'm not "assisting" with a back arch. I know I've only been doing them a few weeks but I really find them one of the hardest things I do! Hopefully it will get easier...

[kaleida]

I agree that is impressive weight for lat pulldown! Keep kicking butt!

[Gett01]

Jeez, you're giving me a run for my money with that lat pulldown, I was doing sets at 140 today. Looks like you're getting into some serious weights with the squats and deadlifts too, keep up the good work! 205 is a big jump on the deadlift, but if you can knock out a set of 185x8 after the other sets of 3, it should be no problem for you next week.

[HealthNut12]

Thanks! I just wish I had your stamina for those 5x10's you do on press!!

I've been meaning to ask - I saw on your recent journal you're doing facepulls at 70? HOW???? Haha. Do you rotate your arms through the movement so they end up overhead, or are you doing a straight pull? My trainer has me doing the former, and I try to keep my abs locked to make sure I'm not "assisting" with a back arch. I know I've only been doing them a few weeks but I really find them one of the hardest things I do! Hopefully it will get easier...

I'm doing a rotate with arms overhead. The pulley is above me and I end up in a "bicep flex pose'. I have to lean back because at that weight I wold be pulled off balance. The focus is the same though. I just use the back lean to center myself so I can pull back and retract my shoulder blades.

I never realized it, but face pulls have many variations. Kneeling, pulley and so forth. With a straight pull I'm sure I'd have to lower the weight!

[GZeolla]

On the step-ups, they are a good exercise; but like you, I get winded on them, too winded. So I look at them more as a cardio exercise than a weightlifting one.

[lazyaj]

I agree that is impressive weight for lat pulldown! Keep kicking butt!

Haha thanks. I love rows and rows seem to love me!

Jeez, you're giving me a run for my money with that lat pulldown, I was doing sets at 140 today. Looks like you're getting into some serious weights with the squats and deadlifts too, keep up the good work! 205 is a big jump on the deadlift, but if you can knock out a set of 185x8 after the other sets of 3, it should be no problem for you next week.

Thanks, and I hope it will be no problem! I keep thinking about buying a belt tomorrow, just in case I need it next week? We'll see...

On the step-ups, they are a good exercise; but like you, I get winded on them, too winded. So I look at them more as a cardio exercise than a weightlifting one.

Yeah that makes sense, especially at the higher reps. I imagine I'll probably cut down reps as I go up in weight. On the other hand, I remember when I first started doing leg press (almost a year ago) I would get really winded from that. Same thing if I do sets of 8 pause squats at a decent weight. I don't know how much that carries over to heavy singles, but it feels like it can't hurt!

[lazyaj]

I'm doing a rotate with arms overhead. The pulley is above me and I end up in a "bicep flex pose'. I have to lean back because at that weight I wold be pulled off balance. The focus is the same though. I just use the back lean to center myself so I can pull back and retract my shoulder blades.

I never realized it, but face pulls have many variations. Kneeling, pulley and so forth. With a straight pull I'm sure I'd have to lower the weight!

Ah interesting. Yeah I end in a similar pose, but maybe more upright? And I set the pulley to be a bit above waist high, so I'm pulling more up than down. Yes there are so many variations!

[lazyaj]

So I have an "optional day 5" I can do (or not) every week. Usually I've been doing some squats, power cleans, bi/tri assistance etc. This week I was really busy with work on Friday so I couldn't go then. I was hoping to work out today (Saturday) but instead V & I (& the dog) went on a hike with some friends. It was almost 8 miles, on dirt trails. The first half was up a very steep hill! The dog got tired and hot so I carried him for a little ways, until we got to a water spigot and cooled him down there. My friends are not in "peak shape" one might say, but I like to go up hills fast because it feels easier. So V & I & the dog would hike up to a flat, then wait a few minutes. Finally when we got close to the summit I just started to run the last few hundred meters. I was feeling GREAT! Haha all this lifting has really helped with my physical shape. The way downhill was through the woods, really beautiful and nice and cool.

So, no lifting/etc. But I've been foam rolling and stretching, and thinking about chilling out tomorrow, then kicking ass on my squats on Monday. Ok!!

[GZeolla]

So I have an "optional day 5" I can do (or not) every week. Usually I've been doing some squats, power cleans, bi/tri assistance etc. This week I was really busy with work on Friday so I couldn't go then. I was hoping to work out today (Saturday) but instead V & I (& the dog) went on a hike with some friends. It was almost 8 miles, on dirt trails. The first half was up a very steep hill! The dog got tired and hot so I carried him for a little ways, until we got to a water spigot and cooled him down there. My friends are not in "peak shape" one might say, but I like to go up hills fast because it feels easier. So V & I & the dog would hike up to a flat, then wait a few minutes. Finally when we got close to the summit I just started to run the last few hundred meters. I was feeling GREAT! Haha all this lifting has really helped with my physical shape. The way downhill was through the woods, really beautiful and nice and cool.

So, no lifting/etc. But I've been foam rolling and stretching, and thinking about chilling out tomorrow, then kicking ass on my squats on Monday. Ok!!

Sounds like a great workout and a good time.

[lazyaj]

weight x reps

3/15/2015

Press (Standing)
45x5
45x5
50x5
50x6
55x6
55x5
60x5
60x5
65x5
65x5
70x3
70x3
65x6
60x8
55x7
55x7
55x7

Chinup
1

Pullup
1

new PRs today
65 was a new 6RM for Press (Standing)
55 was a new PR for 3 sets of 7 Press (Standing)

Comments

I've been feeling frustrated with pressing, so I did some today. Before I started my program, I was pressing quite a bit, 3-4 times a week - though not in a very organized way. Now it's only once a week. I feel like I've been struggling with the same weights for quite a while and it doesn't seem to be getting a lot easier. I know a lot of people feel that way about press, but it's somewhat demoralizing to get stuck at 70 pounds! Haha ugh. Hopefully eventually I can get past this plateau.

Here's my periodization chart:



Looking at it, I probably should have spent more than one week at 65, before moving on to 70. But, I'll just finish out the next two weeks as planned, and see how that goes. This Thursday I'll do 70x3x5, and the week after four doubles at 75. I've never been able to do a double at 75 before, but hopefully I'll be ready by then!

[HealthNut12]

Holy Press!

That volume is incredible...and I mean INCREDIBLE!!

Adding weight to the overhead press is a pain the ass. Every pr, no matter how small is to be celebrated! Keepp the great work, I know you'll get that double at 75 in no time!

[kaleida]

That is definitely nice pressing volume!

At least you're not alone in the pressing frustration! I have the same issue (very fast progress to one weight and then a sudden wall) ... I'm unabashedly focusing on other stuff instead of attacking that problem in my own training right now...I will deal with it eventually though What I think will work for my pressing stuff eventually is to hurl everything and the kitchen sink at it, repeatedly, high frequency and high volume and lots of variety...I just don't feel like doing that for more than one lift at a time.

And while we're on this topic, why is upper body pulling stuff so much easier to add weight to than upper body pressing? That's just weird to me. With body weight + plates I could do a 165lb pullup easily, and that has a larger ROM than any pressing movement. But a 165lb bench press is a distant dream. 165lb overhead press even more distant.

[lazyaj]

Holy Press!

That volume is incredible...and I mean INCREDIBLE!!

Adding weight to the overhead press is a pain the ass. Every pr, no matter how small is to be celebrated! Keepp the great work, I know you'll get that double at 75 in no time!

Haha thanks! Yeah I guess it was kind of a lot yesterday. You're right, when I can finally do doubles at 75 I will be overjoyed haha. But maybe I should just break out the microplates and be happy with 72.

That is definitely nice pressing volume!

At least you're not alone in the pressing frustration! I have the same issue (very fast progress to one weight and then a sudden wall) ... I'm unabashedly focusing on other stuff instead of attacking that problem in my own training right now...I will deal with it eventually though What I think will work for my pressing stuff eventually is to hurl everything and the kitchen sink at it, repeatedly, high frequency and high volume and lots of variety...I just don't feel like doing that for more than one lift at a time.

And while we're on this topic, why is upper body pulling stuff so much easier to add weight to than upper body pressing? That's just weird to me. With body weight + plates I could do a 165lb pullup easily, and that has a larger ROM than any pressing movement. But a 165lb bench press is a distant dream. 165lb overhead press even more distant.

It's funny, what you describe is basically what has been driving my bench improvement I think. I do regular bench, pause bench, close grip, pause close grip, and then DB inclines (which I used to have grouped with benching, now I moved to presses - but they're kind of in the middle). That variety, in addition to high volume at weights where I can move the bar fast, has definitely helped my strength. So it makes sense that military press would respond the same way, if I would train it the same way haha.

But I'm with you, doing a lot of accessories/variety for more than one lift at a time is tough! If I had to do any more squat variations right now I think I would just get frustrated!

And the pull vs push thing is definitely a mystery to me too. I am pretty certain I will never military press 165 in my life. But even though I can't do weighted pullups right now, I'm confident I'll get there. Also, pretty sure we will both get to 165 bench! It'll just take time, and the kitchen sink method!

[lazyaj]

weight x reps

3/16/2015

Squat
45x5
75x5
105x5
130x4
150x1
165x3
165x3
165x3

Barbell Calf Raise
145x10
145x10
145x10

Leg Press (narrow stance)
210x8
210x8
210x8

Back Extension
20x10
20x10
20x10

Press (Standing)
45x7

new PRs today
210 was a new PR for 3 sets of 8 Leg Press (narrow stance)
165 was a new PR for 3 sets of 3 Squat
165 was a new 3RM for Squat
145 was a new 10RM for Barbell Calf Raise
145 was a new PR for 3 sets of 10 Barbell Calf Raise
20 was a new PR for 3 sets of 10 Back Extension
20 was a new 10RM for Back Extension

Comments

Great workout! I was feeling a lot of trepidation going into it, like I do basically every time I have to squat heavier than I know I can do. But the triples at 165 were ok. I'm not winning any points for perfect form at that weight, but they all came up, and no grinders. I could definitely have done at least one more rep on my last work set at 165, so that was a great feeling! But instead I'm saving extra energy for next week. My trainer wants me to work on controlled decent, then dip the last two inches and get a good bounce out of the hole. Also, make sure I load evenly - I have a tendency to shift significantly to the right side, especially as the weights get heavier.

The pause squats were ok too, in fact a bit easier than last week in some ways, since they were for fewer reps. The leg press at 210 was pretty hard. Back extensions weren't as bad as I thought they'd be, mostly because 10 reps somehow stays inside the limit of when I start to get really tired. I supersetted the extensions with 1:30 planks. Then, a lot of foam rolling and stretching. Feel good!

[GZeolla]

That was a lot of volume on presses. One small suggestion: get a pair of 1-1/4 pound plates. That way, you can progress by just 2.5 pounds.

[kaleida]

Nice work there!

Side weight shift in a squat was the bane of my existence for a long time. I know I'm a little bit draconian with my problem-solving sometimes, but I did end up fixing mine ... by smashing every muscle that attaches to my pelvis. Including the really deep ones that require poking around in my intestines (like psoas and iliacus). I'm not sure if there's a less complicated fix... there might be... but that definitely worked for me and it took about 6 months.

[lazyaj]

That was a lot of volume on presses. One small suggestion: get a pair of 1-1/4 pound plates. That way, you can progress by just 2.5 pounds.

Yeah, I got some washers from McMaster Carr that basically work as cheap microplates. Each pair weighs 1.25 pounds, and I have three pairs. If I have trouble at 75 next week then I'll definitely break those out again (haven't been using them recently).

Nice work there!

Side weight shift in a squat was the bane of my existence for a long time. I know I'm a little bit draconian with my problem-solving sometimes, but I did end up fixing mine ... by smashing every muscle that attaches to my pelvis. Including the really deep ones that require poking around in my intestines (like psoas and iliacus). I'm not sure if there's a less complicated fix... there might be... but that definitely worked for me and it took about 6 months.

Hmm. Which side did you spend more time smashing - the side you were shifting towards, or away from? My trainer thinks my shift is due to weakness on my left side. That could be but I'm not entirely sure. My left quads tend to be tighter and lumpier, but all the other muscles that get tight from squats (adductors, Glutes, to a lesser extent hamstrings) seem pretty evenly tight. I don't really know about psoas though. Based on my limited reading (Laura Rinke's blog) I'm a little reluctant to go straight to smashing it - but I really do want to get rid of this shift! Humph.

[kaleida]

Yeah, I got some washers from McMaster Carr that basically work as cheap microplates. Each pair weighs 1.25 pounds, and I have three pairs. If I have trouble at 75 next week then I'll definitely break those out again (haven't been using them recently).



Hmm. Which side did you spend more time smashing - the side you were shifting towards, or away from? My trainer thinks my shift is due to weakness on my left side. That could be but I'm not entirely sure. My left quads tend to be tighter and lumpier, but all the other muscles that get tight from squats (adductors, Glutes, to a lesser extent hamstrings) seem pretty evenly tight. I don't really know about psoas though. Based on my limited reading (Laura Rinke's blog) I'm a little reluctant to go straight to smashing it - but I really do want to get rid of this shift! Humph.

I was shifting to the right side and had the worst trigger points in my left psoas, left QL, and right gluteus minimus. I did end up smashing all muscles on both sides by the time I was done though. I think the psoas trigger points were inhibiting my left glute - psoas & gluteus maximus are antagonists, very difficult for the body to contract both of them at the same time. So a psoas spasm in the middle of a squat would basically turn off my left glute and then my right side would pick up the slack while the weight shifts over to the side that's bailing me out.

I admit I didn't fully understand Laura's reasons for not doing psoas trigger point release - for me it responded to trigger point release the same as any other muscle - limp and floppy right after I smashed it and then a few weeks later it "woke up" more functional and without pain. Poking around in your intestines to find the psoas definitely feels weird. The limp and floppy phase can also be pretty weird if you haven't encountered it before - felt very wobbly for a week or two. But worth it I think. My chiropractor showed me how to do psoas trigger point release on myself, and I had already been through the "limp noodle" stage with a lot of other muscles already and knew it was normal, so both of those helped. I wouldn't recommend starting with that muscle because it feels so weird - I started with medial glutes and TFLs because they're really easy to get to, and that worked out pretty well. It's a big project, not something you'd want to start near a meet. To me it felt like 6 months of whack-a-mole pain - pelvic alignment changes (in a good way) becoming more symmetrical with less anterior pelvic tilt, but a muscle somewhere isn't stretchy enough to accommodate that and it starts hurting - smash that muscle, then the whack-a-mole pain pops up with some other muscle - and then suddenly pain-free and symmetrical at the end. But while this project was still going I had no idea when it would end. I gave myself 4 months, thinking that would be enough, but really I needed 6.

[kaleida]

PS. There might be multiple ways to release trigger points besides smashing ... that might be what Laura stumbled on. I wish I understood more about that.
My psoas trigger points were so bad, I couldn't even do weightless bent-knee leg raises without pain the next day (like hanging from a pullup bar and then raising my knees to hip height with bent knees - or lying on my back and lifting my legs a few inches off the floor with bent knees). So I personally didn't see many options for myself besides massaging it. Who knows though...there are probably multiple solutions for any problem. I don't want to fall into the trap of thinking there's only one way of doing it