Adarq.org

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: quads tight but not as bad as the other day, left hip tweaked while i was stretching right hamstring at the end. weird.
MENTAL STATE: okay

- warm up

- SVJ x 8
better than the other day, 25-26

- depth jump x 8
the space is wrong and it was crowded, hard to get a good full jump. mostly around 26 or a little higher, but these would have been better if i'd had more space

- SVJ x 3
nope

- MR half tuck x 30,30,30

- various leg raises, windshield wipers, etc.

- some DB upper body shit

- 15 double unders on the minute x 10
easy once i got the rhythm, too easy. hadn't done double unders in a while.

- stretch

should have been a track day today but it was pouring so i improvised. back tomorrow.

don't you already have oly shoes?

from raptor's link:



 

dream:

i woke up in my parents' house, guess i'd been spending the night for some reason, in the room that my brothers and i shared when we were kids that my parents have converted into a guest room. i went downstairs and my dad was doing dishes in the kitchen. it was pretty early in the morning. he was facing away from me, at the sink. i asked him how he was, and instead of answering he turned the water off and braced himself on the sides of the sink. i walked a little closer and around until i could see the side of his face, and i knew that my youngest brother had died or was in very bad shape, that something had happened during the night. i said, "it's j, isn't it." not asking, just saying it. he nodded and closed his eyes, and i started to cry.

there's a gap, but later in the dream we were at the hospital going to see him. i remember walking through the hallways, not sure if he was even still alive, trying to find his room.

/dream

our other brother, the middle one, has also had a kind of recurring dream recently in which our little brother is dead, although his are quite different and involve being at family gatherings where everyone is the same except little brother, who is some younger version of himself. for example, a few months ago he dreamt that we were all at my step-grandmother's house for christmas, which we are every year. the whole extended family is there except j, which has also become normal over the last 8 years or so. he's often unable to travel. L, my middle brother, is in the living room and the front door opens. 10-year-old j is standing there, not saying anything. (he's 22 in real life.) he's not dressed for the winter. L knows that this means j is dead. he lies down on the floor, on his back, and cries.

I don't think it's really the ankles... for a pistol to be successful, and I know this because I can compare my left and right legs (I can deep pistol squat pretty easily with my left leg and I can barely get to parallel on my right), it's important to be able to "reach" the glutes and lower abs and to stabilize that pelvis.

On my right leg it's usually a lack of glute/posterior chain control/recruitment that I have that prevents me from getting all the way down, plus the lack of strength.

wrong. for me it is unquestionably the ankles. the one small change of raising my heel by 3/4" or 1" is the difference between complete inability to do a deep pistol and ability to rep them out with ease.

Quote from: LBSS on June 05, 2013, 12:51:47 pm

yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.

Been outa town for so long... great to see these videos.  Ankle mobility can be really hard to work on.  You can increase dorsiflexion in your structures in the back of your leg are tight... but if the restriction is in the front (as it may be if you have oft-injured ankles) there seems to not be much you can do besides get a raised heel... KFs dorsiflexion might be his greatest asset to his functional squatting.   A reason why a lot of athletes simply don't benefit from such a low squat.

interesting and kind of depressing point. would be nice to do a barefoot pistol. i have strength enough for days but i can't flex my ankle enough to keep from pitching backward. regardless, will continue to work on dorsiflexion while squatting in my oly shoes.

HA! suck it, avishek.

yeah you're absolutely right. i've started to incorporate band-assisted dorsiflexion into my warm up but it's something i need to be working on all the time. long history of ankle injuries.

fwiw i'd consider that a full squat but depth is greater on paused reps. knee flexion probably greater, too. will try to get vid today.