Saturday, February 25, 2012

24 kg snatches,deads and swipes




What a difference a couple of days makes. Not to mention un-tweaking yourself, finding what you've been searching for in the process AND having a killer workout can do :))

Early this week I tweaked my groin, was aghast when I saw how bowed my knee was and had to deal with a NEW injury and was unsure how it happened or what to do to get it right.
And this is the reason I tape my workouts, it gives you the real feedback of what you are doing whether you want to see it or not.At least if you know what you are doing, technically or mechanically, and it's not working for you, you have a chance to fix it

Many times what you feel or think you're doing is not what is really going on. Now, finding the fix, well that can be a different story.

The groin tweak and the knee rotation were linked, that I knew but how to right it? I've been trying to figure THAT out for years. Literally.

When you have a knee that doesn't track correctly you compensate quite a bit onto stronger side, mostly unconcsiously( that's where the support it) and then it's easy to forget WHERE exactly your real center of balance is.or was.

I've been trying to square my under my hip when I realized, with Glenn's eye and experience, that I had been centering off my foot instead of my knee. If I turn the entire femur internally so that the knee tracks straight ahead( like my right one) then it was easy to find my center.

knee directly under my hip, what a concept. So easy until you can't do it:))But I have to internally rotate the entire femur, not just the knee,to make it happen. All kinds of good things happen then, almost automatically, the best thing is feeling way more square. Nice.

7-7:30 stretchout
 hammies are tight! more hamstring strap work.


7:30


one arm swings
16 kg x 5/5/5 x3


snatches
16 kg x 5/5 x2
20 kg x 4/4


24 kg x 5/5 x 7 sets
          x 8/8 x 1
86 reps
4558 lbs


was being very cautious here; I was just so damn happy to be able to swing the 24 much less snatch it that I didn't mind the low volume. Don't be greedy. Glenn is already kicking my ass and did 7 sets of 8/8. Not bad for a guy that could barely stand up straight seven months ago :))

Deads
135 x3 x2
179 x 2 ( nice jump!)
205 x1
220x 1 x 5 sets

these went great! totally changed my form and set the double overgrip hands first, THEN pull myself down and wedge myself between the bar and the floor with my lats.I feel a lot more leg/ hip start and less back. Much more of an Olympic lifters pull than a powerlifter and that's fine.
 And the internally rotated leg and foot position works perfectly here too.

One of the lessons I learned looking back on my powerlifting career is that I should have listened to my gut and gone to a  closer stance higher bar squat wearing the olympic shoes.I should have used my strong position instead of what was deemed theoretically 'Correct;.
I won't make that mistake again:))

Two Clubbell Swipes
15's x 10
        x15
        x 20
        x 25

these felt great so strong and everything held together perfectly. Glenn noted that this was the only move were my feet stayed perfectly planted.; it's the closest stance move I do :))

Triceps extensions
4 x 20
Bent laterals
12 lbs x 3 x15 reps

these went well and felt very necessary.I need the rear delt work for sure.

100 ups 60
TKE purple band 60 reps
floor calf raises,straight knees 60 reps

feels good to feel good again

datsit.
Sisu/ Never Quit

2 comments:

Diana said...

I just started doing some power lifting....a friend of mine has a "ladies" bar and right now it's just the bar alone working on some overhead squats with it. Wow! There's some parts of my body I've never felt before! LOL

Mark Reifkind said...

diana

yes that does have the effect. just a kbs leave a different mark on the body so do power lifts and heavy weights.
WTH is a "ladies" bar? is it pink?