Squat Mobility for Ass to Grass - work on your movement pattern

At PTC Perth squat day is all about grooving my squat. New dance move?? No... what I mean is I have gotten serious about my form issues and focusing on addressing the functional limitations in my technique.  I want to go ass to the ground like our hairy friend in the pic.

I have noticed a number of guys training their ass off in the squat but each rep and each session noticing movement pattern limitations that are inhibiting them building bigger numbers. One example is where you have difficulty making depth due to poor flexibility. The body can often chase this depth through compensating poor movement patterns. A case in point, when watching a few of the lads hit their limit in depth on the squat (generally its above parallel) they will (unknowingly) move into lumbar flexion to chase what feels like a deeper squat. Worse still the upper back collapses and we have a nasty looking hybrid good morning.

Issues like this manifest in a negative feedback loop that continually reinforces the poor movement pattern not too mention increasing the possibility of injury. These poor movement patters are frustrating as you continually run into a sticking point where your numbers won't go up or worse you get injured.

I have been working  20 mins twice a day on my hip, ankle and hamstring issues. The key is what movement stretches do you apply? Obviously it depends on what your issues are. However the bigger issue is where to find guidance if you haven't got a great physiotherapist. Personally I have found Kelly Starrett's Mobility WOD site a really cool resource for understanding how to address movement pattern issues (http://www.mobilitywod.com/about)

Kelly posts some very cool easy to understand daily videos that address a variety of mobility issues. They are quite casual and are invariably performed in his garage, kitchen etc but the mobility stretches are fantastic. The only problem I have found is indexing the various posts to pull out the specific ones I need. See the video for an example of a hip rotation stretch and one that is working well for me.



 I will post this week the top 5 I am using to help me with my squat.

Till then...
Stay Strong
Thomo

Wendler 5/3/1 - Cycle 6 Week 1!

Week 1 of cycle 6...about damn time.  De-load week was tough when you are raring to go. As I blogged previously de-load week is like being the towel boy at a swingers party...you are kind of happy to be there but you aren't getting to do the fun stuff!

First up today Push press for 5's followed by close grip bench and behind the neck press for assistance and volume and I am climbing out of my skin to get into it. Actually lately I can't get enough pressing especially since I have been watching some monster Olympic lifters pushing huge weight.

By the way I went for a mid program Dexa scan this week to check my body composition and locked in another 1.3.kg muscle gain over the last two months. Yes modest gains but I will take that thank you very much. Oh and don't quote me bigger gains than that unless you are getting a dexa..especially don't quote me some random scale weight that shows 3 5ths of nothing. If you are serious about lifting and health go have a damn scan performed it's the best way to accurately obtain a baseline measurement (more on this in tomorrow's post).

So am I the only one that thinks this Olympic weightlifting in London was boring as bat shit without Klokov in the 105's.  It was a huge blow to have him not compete and I will be interested to see what the 'undisclosed' injury was.Speaking of which some nice inspiration for today's pressing below with Klokov push-pressing a lazy 225kg!



Getting into pre-workout mode soon so see you at PTC Perth!

Stay Strong
Thomo

Ronnie...light wallet baby!!

Now I ran across this little beauty in a supplement store in Morley today. Its Ronnie Colemans own brand of test booster, now I haven't bothered to check USA prices but here in good old Oz it is selling for $90.00. Now guess how much is in that container 2 kgs...nup 1kg...nup how about 240grams!!!! Yes that's right ladies and gentlemen you are paying that much for some bog standard test booster.



Now if anyone wants to furnish me with recent double blind studies proving the efficacy of this formula I am happy to publish. However until this occurs can someone kindly explain how the fuck 240 grams of this supplement is worth $90.00 AUD. Oh and is anyone out there dumb enough to try this stuff at that price???

I swear I wonder sometimes how we evolved this far!!

Stay Strong
Thomo

5 Things I want to like but just can't!

Now lets start by saying I am a tolerant guy...actually I'm not. In fact I have no patience for fools and tend to speak my mind far too often. Notwithstanding this I will give something or someone there dues if it makes sense and is based on logic.However there is some shit that just isn't right. In terms of the fitness industry there are a few things that I desperately want to like. Things that I am sure should be good for the sport but somehow they just get my bullshit detector redlining. These my friends include:

1. T-Nation

Now, I'd like to like this site. Ton's of articles some great writers and lots of videos etc. However there is just this overwhelming thread of horseshit that runs through the site. I am not sure if it is the fact that every article ends up being an advertorial for their latest supplement. Or maybe its the infomercial style flogging of their supplements. Yup its the supplements. They create this ridiculous cult like theme to every item they flog often imbuing the formula with rhetoric and potential results that mirror roids. If you don't believe me read some of their original articles on Indigo and then check out studies on Pubmed regarding the efficacy of said supplement. It's a shame really as some good guys contribute on that site intermittently but not enough to make me check in regularly. 

2. Cross-fit

This definitely should be good, sexed up fitness hype lots of people taking it up!! Anything that gets the average Joe off their ass and into the gym is good....maybe. Now the down side....kipping pulls (what the!!), repping out with olympic lifts and poor form, stupid ass workout names (WOD's), no programming...enough said.

3. Muscle Magazines

 I remember muscle mags were the only source of muscle information. Hell I remember waiting a month to get the latest Olympia results which were 3 months old by the time the magazine came out (yes I remember the days before the internet!!). With the advent of online information can you name me one magazine that is relevant in print?? I think the death knell is here for the print muscle media.

4. Matrix Stacked Racks
There are plenty of adds from equipment manufacturers providing options for matrix racks. These are basically lots of power racks stacked together. Now let there be no equivocation, this stacking system smells of cross fit. I want old school, fuck it racks should be standalone with a platform and nothing else. Yes I know I am being a little harsh but once you stack those racks  it no longer resembles a training environment its just a fucking school playground.

5. Fluro lifting Shoes
Ok lads where did all this fluro lifting shoe shit come from...is it because Bolt is flashing this colour in London!! Now I am aware one of our very own PTC Perth Aaron has Nike Romaleos 2's in said colour however the difference is he makes it look good!! The rest of you...what the fuck is wrong with old school black or white

I do really want to give the above their dues....but it just isn't right!

Stay Strong

Thomo

De-Load Week On Wendler 5/3/1

Yes sad but true the dreaded de-load week is here. It's kind of like being the red headed step child at a family reunion... everyone is having fun but you are stuck on the outside looking in.

Well perhaps I am being a little dramatic,  after all once you get to de-load week you know you need it. Particularly this week given I have spent the last week or two really working the squat flexibility. So right now every damn hip flexor is crying out for rest.

In fact the problem is not so much the rest and light weights. In fact I welcome the chance to work on light speed work and pump the reps up a little. The real issue is I sit around doing light weights like I did tonight at PTC Perth and then the music starts pumping, I watch Dan Rucci pull big plates on the trap bar (Dan isn't your shoulder hurting!!??). Ok got to look away this is de-load week...so I spin around and then I see big Dan doing this in the rack....195x5




Hell, I am like 2 weeks before I have anything reasonable on the bar...maybe if I just do a couple of heavier sets...argggh noo...no..no its de-load. Ok focus on my stretching. Shit there is Ricky stretching like a god dam yoga master!! See that's the problem with PTC Perth everyone is so damn competitive and strong even de-load week gets the juice flowing.

Not such a bad problem, by the time this week end rolls around I will be ready and rested to pick it up again, cycle 6 of Wendler 5/3/1..bring on the Boom!

Oh and if this sounds like a place you want to train....get your ass down to PTC Perth.

Stay Strong
Thomo

Random Thoughts Sunday!

Sunday morning and PTC Perth Bench Comp today! Unfortunately I have work so won't be able to make it, pretty annoying really as I was going to help side judge but regardless the boys will put on a great show.  Should be a good turnout, 20 lifters and plenty of spectators and at least 1 lifter opening at 180kg+ (sounds like my total!).

The Gym has been pumping this week. Lots of energy in the gym, seriously if you want to blow past your previous limits come down and see the boys Dan, Paul or Aaron. There is nothing better then getting up for a lift and finding 4-5 guys are all watching, encouraging and coaching..you can't help but get better. Saw big Josh pulling what looked like 5 plates nicely from the blocks on Friday.

Training has been good this week..well other than damn squat. For some inexplicable reason the groove hasn't been there. After a week of annoyance I finally identified that since I have been messing around with foot placement and bar position I have been way too narrow in my stance. Once I widened it back things are feeling good again, just need to get used to my Romaleos 2 shoes. Have to say though since playing with them for a week, there is nothing quite like the rock solid platform they give you for coming out of the hole. Expect my numbers to start kicking up now.

Anyway need to get into some work but will leave you with my ass kicking favourite video of the week from the Pendlay's crew and Muscle Driver USA. As you know I am getting my pre training kicks watching this crew put up some great Olympic lifts. Check the video out below, Tom push pressing 170kg for a PB set of 5. Forget how good the set looks watch those kgs crash into his traps on each rep!!

Stay Strong
Thomo

Just do it - Romaleos 2

Well 3 days after ordering my Nike Romaleos 2 lifting shoes are here! Arrived at my work this morning and I entertained my work mates by testing the fit in the boardroom...Romaleos 2 and Armani business suit...priceless!

First impressions....great fit due to the fantastic locking system, looks good and comes with an additional pair of heavy duty innersoles.

I have been waiting for these for several months to finally start re-grooving my squat. Understandably I cant wait to get under the bar but wouldn't you know its bench day!! Despite bench day I couldn't resist putting them on at the end of my session and get a feel for them under load.

Front squat felt fantastic, very easy to drop into the hole and rock solid, back squat took a little longer, certainly changed the dynamic and took a while to work out foot spacing. Regardless the most notable aspect for someone who has never used a squat shoe before is the absolute feeling of solidity through the floor. The rock solid polymer heal allows absolutely no flex which means there is no force lost through lateral movement or compression of sole. Definitely worth kilo's to the total once you groove the different mechanics of the elevated heel.

Will update you as I get more experience with the shoe.

Stay Strong
Thomo