Ham log

[hambulance]

7.10

S
45x10
110x5
130x5
155x4
185x3
200x3x2

BP
45x10
75x5
95x5
105x5x3?

Not too sure of accuracy. I was drinking irish coffees and stressing work in the middle of the night.

7.12
S 45x10
110x5
130x5
155x4
185x3
200x3
210x2
220x2x2 - Something weird or bad happened on the last rep and it affected the Deadlifts I had been planning on doing. I got stuck less than halfway up, for a bit, and managed to get out but I felt like I gave myself an aneurysm or something. I've come close to fainting or blacking out before, usually with deadlifts. I barely got the pins on the bar. I know by the end my form had probably completely crumbled and I hope that I didn't hurt myself. I'll find out in the morning. I was proud and all, but dammit.

OHP
45x10
60x5
65x5
70x3
75x5x3 - These were fine shockingly

DL
135x10 wtf I felt so weak
185x3 Could barely get it off the ground, had to mix grip
205x2 I didn't feel safe honestly, couldn't tell what the hell was wrong. I practiced the Nato phoenitic alphabet when I got back to my car and checked my pupils and sat there for way too long trying to figure out what felt so off.

I got a double cheeseburger and feel mostly normal again.

Last time on DL (6.28) I got a 220 workset easy.

[Alex K]

I'm new to this (take with a grain of salt), but some things I noticed:

-stance seems a little narrow. Try thinking 'heels under your armpits'.

-you seem to have a bit of 'back flop' on the ascent. I think this could be due to the weight coming forward of the midfoot. It also looks like you are losing some thoratic extension, which may also be related. I found this video to be pretty helpful (YouTube).

-your elbows are flared up pretty high. Depending on flexibility it may not be a problem for you, but it can cause tendinitis in the elbow for some, and it was an issue I faced. Elbows need to be up to some extent to lock the weight in place, but the guideline I've read is to keep the elbow pointing parallel with the back angle. (Preventing Elbow Pain in the Squat | Nick Delgadillo)

-looks like you are hitting depth, but black pants make this hard to check, also the camera angle could be slightly more to the side.

Hope this is useful.

[hambulance]

Thanks Alex!

I've watched that Alan Thrall video. I've been messing with stance a bit because of some hip pain I've been experiencing. Was reading here not long ago that a narrower stance could be helpful. I've had no elbow problems yet but I'll be taking your video suggestions into consideration the next time I take form video (grey pants and slightly different angle.)

Thank you so much for your input!

[Alex K]

No worries.

Actually, I've also had hip pain on the squat, so it's interesting that you mention this. I visited a SSC yesterday and they did mention the narrower stance to help fix this. I found it to be significantly more comfortable.

[hambulance]

No worries.

Actually, I've also had hip pain on the squat, so it's interesting that you mention this. I visited a SSC yesterday and they did mention the narrower stance to help fix this. I found it to be significantly more comfortable.

Good on you. I'd like to see/be an SSC but there's only one in my state. I'm hoping to see a physical therapist on Thursday for the hip pain. Squatted today after another 4 days off and pain is still debilitating. Better with a narrow stance and squeezing the hell out of the butt approaching the bottom and forever after. I'm going to post a number of form videos here and in the technique thread. Dark pants, it was too hot for my light colored pants but the light may be helpful.

[hambulance]

7.17

RESET EVERYTHING???

Also, repeat DL day cause of bailout last time.

S
45x10
95x5
115x5
125x2
135x5x3

Set three


Fucking almost all of it hurt, and I took anti-inflammatories today.

OHP
I'm a post form video. I'm embarrassed at how shitty I am at this lift.

45x10
50x5
55x5
60x5x3

Last work set at a reset weight, for me, which is only 15-20lbs lighter than my MAX on this lift

DL
135x10
155x5
165x2
175x5 - Uhm, My grip is super weak. Or I'm being gentle in a public rec center. Probably just a weak grip.

[Alex K]

One thing I see on the press, the bar is sitting high in the hand near the knuckles. This places it not on top of the bones in the forearm, creating a small moment arm on the wrist. Take your grip with your hands angled in at about 45 degrees so that the bar sits along your "lifeline". When you are holding the bar at the start of the movement, get your knuckles aimed at the ceiling, like you are going to throw a punch straight up, which will keep the bar directly over the arm.

If you have the blue book, figure 3-10 explains this more clearly.

[hambulance]

One thing I see on the press, the bar is sitting high in the hand near the knuckles. This places it not on top of the bones in the forearm, creating a small moment arm on the wrist. Take your grip with your hands angled in at about 45 degrees so that the bar sits along your "lifeline". When you are holding the bar at the start of the movement, get your knuckles aimed at the ceiling, like you are going to throw a punch straight up, which will keep the bar directly over the arm.

If you have the blue book, figure 3-10 explains this more clearly.

I have an old, orange book... I don't think nearly enough about grip. Good stuff, thank you.

[hambulance]

Dump.

7.22 RESET

S
45 x10
95
115
125
135x5x3

BP
45
65
75
85
95x5x3?
Maybe mislogged, don't usually do Bench on the same day as DL

DL
135
155
165
175x5

7.24

S
45x10
95
115
125
135x5x3

OHP
45
55
60
65
85(split jerk)x5x3

PC
65
75
85
95x3x5 alternating hang, power and full cleans. This day was HPFHF plus a split jerk on the final rep. (Hang,Power,Full,Hang,Full)

7.26
45
95
115
125
135x5x3

DL workset of 185, was lit. Didn't record well. First time doing DL in my sister's basement on carpet.

Note that I've been seeing a physical therapist who advised I not add weight to my squat for a little bit so I stayed at 135. The pain in my hip was significant, seems to be improving now so I'm adding weight by 10 until I stall then by 5 then studying practical programming to figure out what is next.

8.2

45
95
115
125
145x5x3

Supposed to be a bench day. Did some back extensions, benches were all full so I did powercleans instead.

65
75
85
100x3x5
HPFHF

8.4
45
95
115
125
155x5x3

Chinups or Pullups now I'm confused again. Supine grip.
x4,3

BP
45
75
85
95
105x5x2,2+bail,5 (don't know what happened here, maybe trying to work in on myself doing pullups hurt my third set

THEN I tried some rows that I saw a video about recently.
Nikki was rowing 200 and made it look easy... new goals.
I started low but I plan to add them to Bench day if I can.

BOR (bent over rows?)
65x15
85x5
95x5
105x5x3

I went to WFAC on Wednesday (just passing through texas!) and bought some books. I wanted to meet Mark but felt like a giddy schoolgirl just approaching the place. Oh the butterflies.

[hambulance]

08.06

S
45x10
95x5
115x3
145x2
165x5x3

OHP
45x10
55x5
60x3
65x2
70x5x3 Still not feeling great about these. There is a hole in my brain.

DL
135x10
165x5
185x2
195x5 Been studying the book a bit, it's kind of fucking with me.