Author Topic: Olympic weightlifting (Read 25766 times)

Raptor · « **Reply #15 on:** May 25, 2016, 11:56:23 am »

As long as you maintain your posterior chain dominant pattern while increasing quad strength so that the quads can protect the knees better when they must do that, you're going to be good. I don't see what else you could do. Maybe check out what kind of pelvic tilt you have and if you have any tendency of the knees caving in during squats/during sprints/normal movements.

If that's the case, then maybe increasing abductor strength would be a good idea.

Interestingly enough, if you shorten the hamstring at the knee joint, then it loses its ability to assist in the hip extension (since it's a biarticulate muscle so it enters active insufficiency). To compensate, the adductors try to assist the hip extension more than usual. This occurs mainly in high bar squats (since the knees travel forward more) or front squats. That's the moment when you see someone's knees caving in during squats.

Pay attention if that's the case for you as well once the weight gets heavier.

Leonel · « **Reply #16 on:** May 25, 2016, 01:07:42 pm »

Very good input thanks. Will try to do just that. And no, I don't have any issues with knees caving in on squats or any sporting movements. Have been doing quite a bit of abductor strengthening, glute activation work like x-band walks, mini band side steps etc. to prevent just that.

Leonel · « **Reply #17 on:** May 26, 2016, 01:26:25 am »

Wednesday - 25.5.16

Warmup: foam rolling, mobility, glute activation, band pullaparts

Weights:

Full snatches:
A bunch of sets with just the bar, then a few singles up to 40kg

Powersnatches:
40kg 2x3
42.5kg 3x3

Overhead press:
55kg x 8
57.5kg x 8
60kg 2x8

Bent over rows:
85kg x 8
90kg 3x8

Benchpress
75kg 3x10

Lat pulldowns
105kg 3x10

Pallofpress (cable)
30kg 3x15

C2-rower, 3x500m rowing intervals, times were: 1:40, 1:44, 1:55 -> dead!! haha

Notes: Good workout overall. Shoulders felt a bit fatigued after the snatches and thus overhead presses were not as strong as I would have liked.

Leonel · « **Reply #18 on:** May 27, 2016, 07:22:50 am »

Friday - 27.5.16

Warmup: foam rolling, mobility, glute activation, band pullaparts

Weights:

Clean grip Highpulls + Hang power cleans
65kg x 2+2
70kg 4x2+2

Front squats
50kg x 8
60kg x 8
70kg x 8
80kg x 8

RDL's
105kg x 8
110kg 2x8

DB overhead press
26kg x 10
28kg 2x10

Leg curls
50kg 3x12

Pullups (wider grip, chest to bar)
BW 4x6

Muscle up practice: 10-15mins
BW x 1 ->

DB ext. rotations, stretching

Notes: Nice workout today. Weights on front squats felt light but didn't do any front squats in like 6 weeks so I wanted to start conservatively. In the first set my right knee was bothering me a bit but then I widened my stance and focused on really pushing out my knees (aka "spreading the floor apart") didn't feel any pain or discomfort in the following sets. Nice! Towards the end of my training I met a friend of mine in the gym which is really into crossfit. He was doing muscle ups so he tried to teach me too. That was fun eventhough I felt already fatigued and wasn't really getting the hang of it (literally speaking ^^). I eventually managed one really ugly rep... form felt very foreign to me. Forgot to do the DB-swings

Btw. I love autocorrect: No, I definitely didn't want to write "highballs" instead of "highpulls" but thank you anyways!

Raptor · « **Reply #19 on:** May 27, 2016, 08:05:05 am »

I'm dying to do some RDLs myself (heavy ones), but my back says "no".

Leonel · « **Reply #20 on:** May 27, 2016, 11:26:59 am »

I love them. RDL's and KB/DB swings are the two exercises that give me the best glute burn. Eventhough the load is a lot lower right now, the feeling/activation in my glutes is far superior. At 150kg + they were probably fairly back driven. When I can get back to these kinda weights but the way I do them now, that would be great!

Hope your back says "yes we can" (again) in the not so distant future!

adarqui · « **Reply #21 on:** May 27, 2016, 12:39:06 pm »

Quote from: Raptor on May 27, 2016, 08:05:05 am

I'm dying to do some RDLs myself (heavy ones), but my back says "no".

how about light ones? for volume? back might say "ooh that feels good".

sometimes we have to get "going heavy" out of our brain.

Raptor · « **Reply #22 on:** May 27, 2016, 01:26:50 pm »

Or maybe some 45 degree hyperextensions? With the pad set at the upperbelly region, so that I bend using my back and the hips stay put?

adarqui · « **Reply #23 on:** May 28, 2016, 12:15:08 am »

Quote from: Raptor on May 27, 2016, 01:26:50 pm

Or maybe some 45 degree hyperextensions? With the pad set at the upperbelly region, so that I bend using my back and the hips stay put?

i wrenched my back (deadlifting) long before becoming dunk obsessed.. i did soooo many hypers, rounded & hip dominant etc. really helped.. very high reps.. sets of 40-50 etc.

needless to say i barely deadlifted after realizing the risk/benefit ratio.. I did enjoy trap bar deadlifting at some point though, much nicer/safer position.

pC!

Raptor · « **Reply #24 on:** May 28, 2016, 06:22:24 am »

Is "wrenched my back" good or bad? I can't tell

)

Leonel · « **Reply #25 on:** May 30, 2016, 08:55:22 am »

Monday - 30.5.16

Warmup: Foam rolling, mobility, glute activation, band pullaparts

Weights:

Powercleans
65kg x 3
70kg x 3
75kg 3x3

Backsquats
85kg x 10
95kg x 10

Frontsquats
80kg x 8
90kg x 8

Pullups
BW +15kg 3x5
BW 2x8

Single leg RDL's
45kg x 10
50kg 2x10 -> tweaked lower back :uhhhfacephlm:

Leg curls
50kg 3x12

Different plank variations, 3 sets of high rep (20-30) BW back extensions, stretching

Notes: Today felt like major progress! When I did the power cleans I focused on not pulling too early with my arms and it worked really well. 75kg felt surprisingly light and I had to check if I counted the plates right. Could have gone heavier but wanted to keep working on this new improved movement pattern. Squats are still not maximal but are starting to get somewhat challenging. I'm quite a bit away from PR territory overall but my form was great today which is a very positive thing. Tweaked my lower back a bit during the single leg RDL's. To be honest, I don't really like them as it's more of a balance than a strength exercise. Will change them to weighted back extensions.

Mutumbo000 · « **Reply #26 on:** May 30, 2016, 09:16:37 am »

Nice front squat!

Leonel · « **Reply #27 on:** May 31, 2016, 09:45:11 am »

Thanks man... still needs a lot of work though until I'm satisfied. I want that 200kg + frontsquat within the next 2-3 years...

adarqui · « **Reply #28 on:** May 31, 2016, 03:16:54 pm »

200kg FS would be beast AF.

200kg fs always reminds me of this:

<a href="http://www.youtube.com/watch?v=XkK9-mnDAy4" target="_blank">http://www.youtube.com/watch?v=XkK9-mnDAy4</a>

Leonel · « **Reply #29 on:** May 31, 2016, 04:00:57 pm »

That's me in 4 years... might need to get a bit more tanned though.

Seriously though that is just impressive af, that ease, how sturdy his core is throughout the set... I personally find this more impressive than a 300kg+ wide stance low bar squat in a ton of gear (on a ton of gear;)) that the top powerlifters show.

Adarq.org

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Author Topic: Olympic weightlifting (Read 25766 times)

Raptor

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

Raptor

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

adarqui

Re: Back to the roots - Lift, jump, play

Raptor

Re: Back to the roots - Lift, jump, play

adarqui

Re: Back to the roots - Lift, jump, play

Raptor

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

Mutumbo000

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play

adarqui

Re: Back to the roots - Lift, jump, play

Leonel

Re: Back to the roots - Lift, jump, play