New Full Squat PR!

[coolcolj]

Well today was a pretty crappy workout - but on a positive note a set a new raw 3x3 FullSquat PR!

up 25lbs from 6 weeks ago where I hit 280lbs for 3x3, but speed is better and form too.

I hit my nose in one of the mid thigh hang power snatch sets, trying to see how close I could get the bar... ouch! After that my nose was all bruised and swollen, and I felt really queasy for the rest of the workout. I really doubted I could squat the PR, but I did.

4.6 megs - Right click on the link and save before viewing thanks!

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquatPR_305lbs_3x3_30thMarch03.mpg

form is looking much better I must admit. Looked a lot easier than it felt...


-------
workout today


Jump Squats
=========
Rest - 1.5 mins

45lbs x 3, 60x3, 65lbs 5x3


Oly Lifts - Form work
===============
Rest - 2mins

one Power snatch and then 2 Mid Thigh Hang PowerSnatches 95lbs x 3
Mid Thigh Hang PowerSnatches 95 3x3.
Mid Thigh Hang PowerClean 135lbs 2x3
Powerclean 135lbs 2x3

Full Olympic Squat - No belt
=====================
Warmup sets - 45lbsx10, 95x5, 135x3, 185x3, 225x3, 275x2
Rest - 3.5 to 4.5 mins

305lbs 3x3 New PR!!
260 x3
225 x3
175 x3

One and one quarter full squats - quarter squat at bottom not top. and not explosive

135lbs x 6 - killer burn!


Core and Remedial Work
===================
Rest - 30secs between each exercise alternating

Swiss Ball Crunches
BW 3x10

Weighted Hypers
+8kg 2x8

---------
then

Spread eagle Reverse hypers (on hyper bench)
BW x12

 

[Tarheel]

Good job man, I did some powersnatches and squats today (set a PR too) as well!!! I guess it was just a good day to lift

Question though, what are you doing the One and a 1/4 squats for, as they dont seem to fit in your blitzforce ideals too much.

 

[coolcolj]

well they hit the VMO hard, and pump blood into the muscles - that is all

 

[b fold the truth]

Congrats on the PR!!!!!

I may have finally figured out what I have been trying to see in your squat for over a month. Next time...film it from directly behind you.

At the parallel position of the squat, you are shifting to the left. This causes your hips to shift left both on the way down then back to the right on the way up. It looks like your hips are doing a dance when you squat.

It might be a lack of flexibility (doubt it), weakness somewhere, or slight spinal curvature. Heck...I really don't know to be honest...I'm just trying to help.

B True

 

[casualbb]

...Good call, Bfold. It's barely noticeable, but there's definitely a shift to the left. It looks like it happens at around 8-10 inches below lockout. Very slight, though.

Otherwise, looked great! Real explosive.

-casualbb

 

[coolcolj]

thanks

it only happens on some of the reps. The first ones look OK on set 1 and 2.

its probbaly just my body getting through the sticking point. From memory my right legs is slightly shorter, when I had rolfing done a few years ago.

I'm not too concerned about it, human body is not a machine with linear movement
I'm pretty flexible, both dynamicly and staticly. there could be adhesions in my hips somewhere causing it. Or maybe the huge right ankle sprain I had when I landed on a basketball many years ago.
I dunno.