Basically you use a resistance band to pull the tibia/fibula posteriorly while dorsiflexing, creating more space in the front of the joint, this allows you to get past the block and actually stretch then Soleus/gastroc
Will this help me when squatting and not having a resistance band doing that for me? In other words, does this have a lasting effect on getting past the mechanical block?
I can stretch my calves if I want. But when I squat, I never feel a stretch in them. Not even close. That makes me think calf flexibility is not what's limiting my ankle dorsiflexion.
I'd like to improve mine just a bit more. Personally I am not a flexible person at all, however, it does not feel like it is my calves that is the limiting factor. Rather, it feels like this: Make a fist, and cock your wrist back as far as possible. Is it your forearm that's limiting your ROM? Nope! That doesn't happen unless your fingers are extended, at which point you feel a stretch in your forearm.
I feel like my ankles are the former. I dorsiflex all the way and hit a wall well before my calves are stretched. Is there a way to improve ROM past this point? I remember reading somewhere the stretching the ankle will actually help this somehow. Don't know if there's any truth to it.
Jump Rope 1 x 100 Tuck Jumps 1 x 10 SVJs 3 x 1 >> 60sec rests.
ATG Squat 135 x 8 >> 2min rest. 135 x 5 >> Man this was tough. Hardest 3rd rep in months. 185 x 5 >> Whenever I watch the vids it looks way easier than it felt somehow. 185 x 3 225 x 3 275 x 1 315 x 1 365 x 1 395 x 3 325 x 7 325 x 5 325 x 3
Bench Press 45 x 15 >> 2min rest. 95 x 8 >> Just not feeling it. Lost strength, and don't have the motivation to do all sets anyway. 135 x 5 185 x 3 225 x 1 245 x 2 205 x 5 205 x 3
Cable Rows 160 x 5 >> 60sec rests. 180 x 2 210 x 8 210 x 6
Pull ups BW x 10 >> 60sec rest. BW x 7
Lateral Raises 30's x 5 >> 60sec rests. 35's x 2 40's x 1 45's x 6 40's x 8
Ab Pulldowns 95 x 5 >> 60sec rests. 145 x 15 PR >> The cables were lubed up. This went nicely! 145 x 8 PR 145 x 6 PR 120 x 4 PR 95 x 6 PR
Incline Rear Delt W Flyes 25's x 5 >> 60sec rest. 30's x 1 35's x 8 PR 35's x 6 PR
Workout went horribly. I think I'm going to stick with 395x3 until I can hit 325x10 for the first back up set. Bench press was crap. Lost strength and also wasn't feeling it to continue. Didn't do hams since the back extensions still have my hamstrings crazy sore from last workout. Actually, that may be why my squat was so difficult. Calf raise machine out of service at the moment.
This has to be due to a week of getting terrible sleep and diet. Next week should be better, and the week after that I'm sure I'll be picked up and be back to speed.
ATG Squat 135 x 8 >> 2min rest. 135 x 5 >> Didn't have my oly shoes. Squatted in chucks with plates under heels. 185 x 5 185 x 3 225 x 3 275 x 1 315 x 1 365 x 1 395 x 3 325 x 8 PR 325 x 5 PR 325 x 3 PR
Bench Press 45 x 15 >> 2min rest. 95 x 8 >> Kinda stalling on these. We'll see how next workout goes. Might have to switch it up. 135 x 5 185 x 3 225 x 1 245 x 3 235 x 3 205 x 8 205 x 6 205 x 4
Back Extensions BW x 5 >> 60sec rests. 45 x 15 >> Didn't have my deadlift straps so did these instead of RDL's. 45 x 15 45 x 15
Incline DB Bench Press 75's x 10 >> 60sec rest. 75's x 4
Calf Raise Machine Weights were different here than my regular gym. >> 60sec rests. 3 sets of 6-8 plus 2 drop sets of ~4.
De-load
Pull ups BW x 5 >> 60sec rest. +40lbs x 8 PR +40lbs x 4 PR
Lateral Raises 35's x 3 >> 60sec rests. 40's x 2 45's x 1 40's x 12 40's x 8 PR
Cable Rows 160 x 5 >> 60sec rests. 180 x 3 >> This was a nice smooth machine at this gym. Felt amazing. 200 x 1 220 x 10 PR 220 x 8 PR
Ab Pulldowns 100 x 5 >> Inaccurate, but it went something like that. 140 x 4 130 x 3 120 x 4
Bent over Rear Delt W Flyes 30's x 15 >> The benches were too low to do this face down on an incline. Did them bent over.
Have another full body workout this Friday. Hope to record my 395x3 squat, if I hit it. I think I'm at like 200lbs again. Damn I'm really slacking with the diet. Not such a big deal though. Immediate goal is to get to a consistent 405x3. Then focus on back up sets and holding a 195lb bw.
Thank goodness the second half of this workout was a de-load because I was getting beat down lol.
Idn but its definitely a joy watching KF squat, especially at the weights he uses. I'm 6'1, yes. Verily inflexible as well. Cannot touch my toes. I know hamstring flexibility actually has very little to do with oly squats, but EVERYTHING of mine is inflexible.
My ankle dorsiflexion and my long torso are what helps me squat like that. Also foam rolling my glutes to some extent.
Btw i ended up lifting today. Squatted 395x3 but didnt have my oly shoes. Wore converses and put my heels on 2.5lb plates which ive never done before. Lifted at a different gym, and didnt take a video. Will update later.
Lifted saturday. Will not lift today (tuesday) most likely. Will do full body workout tomorrow (wednesday) to stay on track. Then either full body friday or split into fri/sat
Hope this didnt screw up my flow, really want to be able to squat 395x3 tomorrow. If anything i know ill be jumping pretty high at least.
I may not be able to lift this Monday. So I did this light workout today to bridge the gap between Thursday's squat/bench/RDL session and Tuesday's. Tuesday i'll lift twice so that i'm on schedule.
First thing you should do: Move the slider that's on the right from Standing to Squatting. The graph on the left shows a stick figure of someone squatting. Play around with the proportions to see how much your form is affected by proportions.
Additionally, the graph on the right is more complicated but shows interesting info that I hope people can make more sense of than me. Shows moment arm distances and such.
The summed moment may be our... sticking point? Well not necessarily (our summed moment may be largest at the point where, say, our knee moment is very high but we can be very quad dominant)
Cable Rows 160 x 5 >> 60sec rests. 180 x 3 200 x 1 210 x 8 210 x 7 190 x 6 190 x 6 190 x 5
Lateral Raises 35's x 3 >> 60sec rests. 40's x 2 >> Got 40's x 13 two workouts in a row so I said screw it and moved up in weight. 45's x 1 50's x 1 45's x 6 PR 45's x 6 PR 40's x 7 PR 40's x 7 PR 40's x 5 PR
Pull ups BW x 15 >> 60sec rests. BW x 7 >> Non-stop reps for all of them. BW x 5 BW x 5 BW x 5
Ab Pulldowns 95 x 5 >> 60sec rests. 145 x 12 145 x 9 PR 145 x 4 PR 125 x 4 PR 115 x 4 PR 95 x 4 PR
Rear Delt W Flyes 25's x 5 >> 60sec rests. 30's x 15 30's x 11 PR 30's x 8 PR
Nice workout. Tried a few dragon flags. 5 Negatives. Dear god. I flopped after getting past a 45 degree angle. How are these even possible?! It did my hip flexors as much as abs though. I want to hit the ABS directly, hip flexors secondarily. Gonna need to learn to do these once I can't add weight to my ab pulldowns.
Woke up at 197.8lbs dammit. Really want to get under 195 like last week, but stay there. Goal is to get to a consistent 405x3 at 195lbs or less. Then bring up my RDL and do a lot more jumping.
I have all next week off so I'll have plenty of time to play basketball. My RVJ will probably suck at first lol, even with this new strength I have. I have to try not to be disappointed and get demotivated. I'll probably play 2 or 3 times... not much time at all to get all the movement efficiency back but whatever. Ideally I need 3-4x a week for 3 weeks straight.
Jump Rope 2 x 100 >> 60sec rest. Tuck Jumps 2 x 10 >> 60sec rest. SVJ's 3 x 1 >> 60sec rests.
ATG Squat 135 x 8 >> 2min rest. 135 x 5 >> Pretty damn hard. No hype up though. Felt kinda good going into it too. 185 x 5 >> 395x3 next workout will be tough as shit based on how hard this was. 185 x 3 >> Probably only doable since i dont squat for another 3 days. 225 x 3 275 x 1 315 x 1 355 x 1 390 x 3 325 x 8 PR 325 x 5 PR 325 x 3 PR
Bench Press 45 x 15 >> 2min rest. 95 x 8 >> Dropped from 235x4 to 235x2. The 205x10 was a consilation heh. 135 x 5 185 x 3 225 x 1 245 x 3 235 x 2 205 x 10 PR 205 x 6 PR 205 x 4 PR
Romanian Deadlift 275 x 5 >> Forgot my straps. Fuck! Been skimping on these lately. >> I'll do them tomorrow and a little after tomorrow too. >> The high frequency should help get me back up to par quickly.
Incline DB Bench Press 75's x 12 >> 60sec rest. 75's x 2 >> Hit a wall on the 3rd rep.
Calf Raise Machine 405 x 5 >> 45sec rests. 450 x 15 PR 450 x 8 PR 450 x 7 PR 420 x 4 PR 390 x 4 PR
The SVJ's felt terrible. 30" MAX on those, probably 29". The weights on the squats felt a little heavy too, but i was feeling good overall and was able to power through it. I wasnt groggy or demotivated or anything. Perhaps my CNS is not fully recovered but my muscles are!
Found a spot where i can rest my phone to record. So i'll definitely be recording squats consistently from now on. I flipped over a trashcan lol. This is my regular gym btw.
Guess my goal is to creep up to a consistent 405x3. At that point i want to really bring up my backup sets to cement my gains. Dont want to chase crazy numbers with 3RM's past that. 405x5 would be cool but not going for 425x3 or anything like that.
Not very technical. And by skill set i should really just say schooling lol.
Comp sci C++ Java MySQL Python Html/css/javascript Good at computational theory and algorithm optomization
Cyber sec Forensic ToolKit Wireshark FTK Imager
Theres a huge not-so-technical skills component to cyber security though. I'd like to get into that. Im taking an Information Security & Ethics course. The professor is an IT Auditor for the UN and every class is a case study. Shits awesome. Makes bank. Management stuff. Thats what a masters really helps with. For technical skills i'll have some basic certifications to show for, like Network+ and Security+.
Just gotta grt my foot in the door and get that first job in the field...
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