Author Topic: weakest link in the p chain  (Read 1702 times)

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seifullaah73

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weakest link in the p chain
« on: July 28, 2013, 05:44:37 pm »
0
Hey guys

I have been stuck at deep squatting 60kg and have been trying to find out the weakest link in my p chain, which i can strengthen so as to continue with my progress.

I tested the strength of Hamstring - single leg hyperextension 34kg dumbell x 10 each leg
Leg press 2 reps of 120kg

I can do kelly starret's hip mobility drill, i think his name is, the video with hip mobility drill, i can do that quite confidently, i can bring my belly to my feet quite easily, as well as the rest so hip mobility can't be the weak link in the chain.

calf raises 95kg x 20 reps.

Also when i go down to deep squat position and there is pain in my hip flexors making me thing i might have strained my hip flexor, an overuse injury.

the weight feels light but once i am in the hole at the bottom position i just feel weak in getting up.

pc
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So, verily, with every difficulty, there is relief.
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Measuring reminder:
5 toe to heel steps = 148cm
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�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

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vag

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Re: weakest link in the p chain
« Reply #1 on: July 28, 2013, 06:05:04 pm »
+4
There is nothing wrong with your pchain, hip flexors, mobility etc. You are just very very weak. That's nothing bad though. On the contrary, it leaves you huge room for improvements. 120kg in the leg press is extremely weak. But it makes sense too, because according to a rule of thumb the leg press should be 2*squat, which is accurate for you. My advice is : You just need to stop over-analyzing and trying to find a magic missing link that will suddenly release a huge squat. Take a step back, forget the 60kg. Next time squat with 50kg, or even better 45 kg. When you can do 3 set of 8 reps, advance to 47.5 kg. Then 50, 52.5 , 55, 57.5 etc etc etc till kingdom come.
woot

Raptor

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Re: weakest link in the p chain
« Reply #2 on: July 28, 2013, 06:43:40 pm »
-4
I remember some 12 year old girls on my track doing leg presses with 140 kg for ~10 reps.
July 28, 2013, 06:43:40 pm - Hidden. Show this post.

seifullaah73

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Re: weakest link in the p chain
« Reply #3 on: July 29, 2013, 09:38:49 am »
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There is nothing wrong with your pchain, hip flexors, mobility etc. You are just very very weak. That's nothing bad though. On the contrary, it leaves you huge room for improvements. 120kg in the leg press is extremely weak. But it makes sense too, because according to a rule of thumb the leg press should be 2*squat, which is accurate for you. My advice is : You just need to stop over-analyzing and trying to find a magic missing link that will suddenly release a huge squat. Take a step back, forget the 60kg. Next time squat with 50kg, or even better 45 kg. When you can do 3 set of 8 reps, advance to 47.5 kg. Then 50, 52.5 , 55, 57.5 etc etc etc till kingdom come.

 :o 120kg is weak, what? didn't know that.

Will need to work harder, thanks for the advice, will do what you said.
I will start at 45kg, i wont be able to do 8 reps of 50kg.
Thanks
 :highfive:
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

seifullaah73

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Re: weakest link in the p chain
« Reply #4 on: July 29, 2013, 09:41:53 am »
0
I remember some 12 year old girls on my track doing leg presses with 140 kg for ~10 reps.

Why is it that when i see that you are the last one to make a post, i am thinking he must have written a criticism of my post.

12 year old girl you say, lol, raptor being raptor i guess
 :uhhhfacepalm:
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: weakest link in the p chain
« Reply #5 on: July 29, 2013, 09:43:46 am »
0
Yeah my bad, they were eleven.

No but seriously... think about it - if 12 (11) year old girls are at your level at similar bodyweights... where does that put you? It's not about me "shaming" you or whatever... the point is that you must acknowledge the fact that you're very weak and that is the only thing you should worry about.

No need in overanalyzing being weak. Just go out there and work and shut up. That includes myself.

seifullaah73

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Re: weakest link in the p chain
« Reply #6 on: September 05, 2013, 03:51:00 pm »
-1
I just found out something interesting, that can help me solve any problems i am having, reasons why my numbers are strange.

I thought that the hamstring was only muscle and so worked it on one way. but realized that the hamstring is made up of two sections.
hip flexion contraction and knee flexion contraction.

I think that i might have been only aiding the hip flexion contraction and neglecting the knee flexion contraction therefore the
single leg hyperextension and rdl only serve the hip extension contraction.

but never did glute ham raise, i once did natural bodyweight hamstring curls, which i could do without holding any weights.

So maybe, my quads maybe weak, but its not too far behind my hamstring i'm guessing a 30:70 quad to hamstring strength currently

i can leg extension at 135kg at straight but my leg curls are weaker as i can do 135kg but not to the full rom where it is perpendicular to the floor.

so am thinking of adding ghr to my workout and see what happens.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

LBSS

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Re: weakest link in the p chain
« Reply #7 on: September 05, 2013, 04:25:43 pm »
0
 :lololol:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses