Saturday - March 19, 2016
SFB Bully Yoga
Wave 1 // Week 2
Super D Shoulder Work
Good Mornings
Bar x 10
135 x 5
135 x 5
135 x 5
Squat
135 x 5
135 x 3
225 x 5
225 x 2
315 x 2
405 x 13 sets of doubles
Sumo Block Pulls
315 x 3
405 x 3
495 x 3 @9
284.0 lbs
Pretended to be
PillarofBalance this morning and didn't get the whole workout done. We came in today to fix my homie's squat form so I did more talking than squatting. Accidentally jumped from 315 to the working sets and felt dumb as hell too.
Ran out of time so I jumped from the doubles straight to 315 on sumos, just enough rest to add a plate, did 405, then same with 495. None were filmed except maybe the last rep of 495. Then I scurried off with my little man to get his sister from Girl Scouts.
The squat session was pretty damn dope though. By talking about my dude's issues I got to identify one of my own.
First, we worked figuring out where he was tight/immobile. He had been mentioning his hip hurt lately and his lower back was sore from the last paused squat session. Had him do some hip movements and stretches to figure out what was tight... Turns out his hurting side is more mobile than the other. Got him to live in that stretch for a while and the pain disappeared.
He tried to get to depth on squats but it still wasn't there. We got him to hold on to a band that was wrapped around the bar in front of him in the squat rack, then he tried different stance widths as he tried to get to depth. The band kept him from falling backwards and he found a spot where he felt strong and his balance was greatest. Had him sit there for about a minute a few times.
Second, we worked on getting his upper back tight, breathing to his stomach and connecting it all together before unracking the bar.
Then it was head positioning... He was taught by trainers as a kid, having ran track for a decade, to squat with your head as high up as possible. Had to change that spine positioning. It's almost there but so natural for him that it'll take a lot of time to correct.
Next, it was breaking at the hips and not the knee. He didn't wanna change the bar positioning just yet because we did see a drastic change from high bar to low bar back when we did the Lilliebridge Method training together, so I didn't wanna push to hard. Sitting back and breaking at the hips, coupled with the soft tissue hip work, had him finally hitting depth and shooting outta the whole with good shin angle.
"Past the knees, then bust a nut" is his trademark for dead and squat hip thrust cues, so he has that down pat... After that it was a zillion doubles, all filmed, to observe technique and speed.
Another kid was there listening and deadlifting beside us and said that because of a chat him and I had almost a year ago his squat got way stronger. Apparently I gave him 5 tips that changed his whole technique. He researched the concepts, watched a ton of videos and went from 315 to 500 in 300 days. Sounded like a ****ing infomercial as he told us that.
Then a buddy of ours complained about knee pain in his squats and we fixed that shit too.
Ironically, I come home and my knee hurts.