Tina's training log

[bigwade800]

If someone will text me bright and early tomorrow as a reminder, I will be squatting again and can make a useful tip video some things about hands and widths and things to look for.

post questions here as well and I'll do my best to answer

[lazyaj]

Good luck with the squat form. For me, that's an area I will forever be working to improve.

lol I think this is true for everyone except a very small group of genetic outliers!

Tina, it does look to me like front squats come a lot more naturally to you than back squats. At least, your front squat videos always look super easy and perfect form (though occasionally slow if you're really pushing yourself), whereas with back squats it looks like you have to work harder. Does it feel like that also?

[tina722]

The latter was more what I was thinking

One of the sessions I do for the mutli sports girls, Missy mainly, is have them squat against only band tension for speed. This is a great teacher for speed, obviouslyi, and then staying upright and loading correctly. Even with a little band tension, a mistake reveals quickly where the issue is form wise.

Sounds like power cleans would fit perfectly on that day?!!

I like the idea of a second day. I'm a little afraid that if its band squats I'll flake out...I hate to complain all the time, but in all honesty, if I'm tired, I doubt I would set anything up. the only thing I can semi-imagine working is

Tues: Bench
Wed: Comp squat
Thursday: Bench #2 (might be able to do this Friday some weeks)
Sat: Deadlift
Sun: Squat acc.

The coaches eye was helpful. I usually write notes on my board of what I need work on. Next Tuesday will be "lead with pushing the knees out." Pushing the hips forward to set up was something I had to learn. I look like a robot when I set up for a squat because it's the only way I can seem to get my elbows down and hips forward. Walk back, hips forward, elbows down, squat. I wpsh I could be one of those people who does it all at once but Im not.

Robot is a good way to be...in theory it gets done the same way every time.

I used to squat twice a week and liked it. Now I'm afraid my hips may not like it so I'm afraid to change it.

damn it. I need to use my whiteboard like this. Great idea

One more item for my gym bag?

[tina722]

If someone will text me bright and early tomorrow as a reminder, I will be squatting again and can make a useful tip video some things about hands and widths and things to look for.

post questions here as well and I'll do my best to answer

I have a feeling my idea of bright and early is different from yours.

lol I think this is true for everyone except a very small group of genetic outliers!

Tina, it does look to me like front squats come a lot more naturally to you than back squats. At least, your front squat videos always look super easy and perfect form (though occasionally slow if you're really pushing yourself), whereas with back squats it looks like you have to work harder. Does it feel like that also?

FS do feel better in general, BUT they are usually at reduced volume and reduced intensity...singles do have a lot of intensity, but over relatively quick. They also require more precision/technique in form, BS I can/do muscle up.

BS, I don't know...there's always been form issues and trying to find a fix has been hard. If I can learn to keep multiple areas tight at the same time, without actively thinking about it (too much to ask?), I'll be able to focus on what my individual bodyparts should be doing.

[tina722]

BS, I don't know...there's always been form issues and trying to find a fix has been hard. If I can learn to keep multiple areas tight at the same time, without actively thinking about it (too much to ask?), I'll be able to focus on what my individual bodyparts should be doing.

My traveling has meant that I only get 3 squat training days per month for the last few months. More freq should help a lot.

[itsagoodday]

BS, I don't know...there's always been form issues and trying to find a fix has been hard. If I can learn to keep multiple areas tight at the same time, without actively thinking about it (too much to ask?), I'll be able to focus on what my individual bodyparts should be doing.

Squats are an old nemesis of mine. If you find a solution to all of this ^^^, please do let me know.

[penny0527]

damn it. I need to use my whiteboard like this. Great idea

Mine is in front of me when I squat so I usually write in big letters the one thing I need to work on. When I look forward to set up its right there.

[HARRYBEAST]

Mine is in front of me when I squat so I usually write in big letters the one thing I need to work on. When I look forward to set up its right there.

I like this idea. I usually write cues in my training notebook to review before work sets

[MatTheCur]

I like this idea. I usually write cues in my training notebook to review before work sets

I should do this ... Or maybe bring in some erasable pens (ones that work on mirrors) and just write **** down before squatting.

[tina722]

I did deadlift and bench#2 over the weekend. Uneventful again. I was traveling, so no videos.


20170725 c3w17 squat

warmup squat
bar, 95, 135x some
185x2
205x2
220x2
230x2x2
235x1
185x2x2
195x2x2

- Moved hands out and really focused on keeping elbows down. I was feeling some lat activation that I haven't noticed before. I was really proud of the "big" jumps that I was doing. I don't always have the confidence for it - just takes some time under the bar. The double at 220 and the second double at 230 (but first in the youtube video - mixed up) moved really nicely. I'll need to set up the bar racks lower in the future, it's not high enough to clear the racks anymore and I ran into trouble trying to rerack the 235 single. I almost did a double, but I was leaning too much to set up tightly.

175x6x3 close stance, bar on traps

95x10x2 wide

leg curls, calves, leg press. not enough assistance


https://youtu.be/KuhexxtWbzE

[Fiction2Fitness]

Nicely done!

[MatTheCur]

Good job on moving that weight!

Next thing to start thinking about, probably, which I was being yelled at for (in a good way, not a bad one), is knees.

Also, it's really difficult to see, but are you squatting to depth?

[tina722]

^^no not to depth. lol. I switched to flats a month ago and very rarely hit it now. Eventually. Or not.

knees are already on the list. along with a million other things. ugh.

[MatTheCur]

^^no not to depth. lol. I switched to flats a month ago and very rarely hit it now. Eventually. Or not.

knees are already on the list. along with a million other things. ugh.

Yeah, there are a million-and-one things to worry about. I agree.

Piece of advice... squat to depth. it helps a lot

[bigwade800]

I need to do a video...remind me

[tina722]

Yeah, there are a million-and-one things to worry about. I agree.

Piece of advice... squat to depth. it helps a lot

Thanks...I'll be working on it. Probably take another squat cycle. Or maybe go back to my heeled shoes eventually.
Just to be clear , I'm not trying to squat high. Just changing up a lot.

I need to do a video...remind me

yes, I was going to ask! My hands moved several inches out and wanted to hear what else you had to say about hand placement.

[MatTheCur]

I need to do a video...remind me

Coach, do a vid... oh right, doesn't work if you're not actually home yet. Sh!t.

Don't worry, Tina, I'll get on him to do a vid before we go do anything not gym related tonight

Thanks...I'll be working on it. Probably take another squat cycle. Or maybe go back to my heeled shoes eventually.
Just to be clear , I'm not trying to squat high. Just changing up a lot.

:salute:

I'm not trying to be an ass, by the way. Just looking out for another team member. Plus, y'know, you're strong as it is. Imagine the possibilities!

[tina722]

^^Wade called me out this AM, so my feelings were hurt already.

Not really (feelings not hurt).


Its good to have it mentioned. I always want to slack at my workouts, embarrassment is a good detour. And now if it doesn't improve, I can really be called out.

[penny0527]

Piece of advice... squat to depth. it helps a lot

If only it were that easy....

[HARRYBEAST]

If only it were that easy....

I always hit depth but rarely while squatting

[tina722]

^^I guess my appropriate response would be CREEPY!!!?

[bigwade800]

and so it begins

It's never how big the nail is, it's about how hard you swing the hammer

your welcome

[MatTheCur]

If only it were that easy....

But... But...

[bigwade800]

it is

just some practice

[tina722]

20170726 c3w18 bench

Warmup bench
bar, 65, 85xsome

pause BP
105x2
110x1
120x1
125x1 for 3 or 4 sets

- These felt pretty good, but I still couldn't get my butt to stay down. I played around with where to put my feet, but I'm not sure that it helped any. I think moving to a different bench would probably do it - its a lot lower/thinner. I only have a few sets on video, before someone took my recording spot.

SS
135x6
140x6

DB, flys, rows, pulldowns, facepulls, curls and not enough abs


ss video: https://youtu.be/ObGL8u4FkL0

pause bp: https://youtu.be/Kr3A9NgexxY

[itsagoodday]

- These felt pretty good, but I still couldn't get my butt to stay down.

It's like the butt problems from my journal just transferred over to your journal, lol. Sorry?

Strong squats! For some reason, my only depth issues currently are going too deep (why, I have no idea), but I used to have issues with being high. I had one really good visual image in my head that used to help get me down the last little bit. As soon as I hit resistance and I thought I was at depth (which I wasn't), I pictured a giant hook coming out of the ground, hooking me under the @ss and dragging me down a few more inches. For some reason, that always worked. Could just be me though, lol.

[lazyaj]

Forget everything I said about bs vs fs - those bs doubles at 230 looked awesome!

[tina722]

20170729 c3w18 deadlifts

fs wu - bit more than normal, hips are sore

paused fs
150x1 https://youtu.be/U5do-j-WB-0
135x4x3 no pause

deadlifts
225x1x10 https://youtu.be/Y_JQyARDEkQ
235x1

trap bar
265x1 https://youtu.be/_TV-JxQue0M
235x3x3

no chains, not sure where they went.

weighted ghr, leg press, sldl, calves, abs. I'm also counting back off fs and trap as assistance.


Out of order because there's no space/equipment. I didn't think I would get to trap bar at first, but it finally settled down a bit. FS and trap were a max-ish for today. deadlifts are easy, but I guess at least I'm not failing anymore.

[tina722]

20170730 c3w18 bench#2

rear delts, raises and abs to warmup

bench to warmup
bar,65,85xsome

2ct pause
105x3x3
115x3
120x3

cgbp
105x3
115x3
115x5 rpe 8

pp
45,65,75
85x3
65x6x3

rows, pulldowns, curls, abs

This is the other bench the gym has, my butt seems to stay down a little better. It's definitely easier on my hips for placing my feet wherever I want. Extra sets at 105 were because form was off. I was tentative and not holding the pause strong enough. CGBP moved really well. the extra set here is because I still had energy and wanted some volume. PP and assistance as normal.

https://youtu.be/Tl1xnsAcfTQ

[penny0527]

I've also been having a problem keeping my butt down during bench