Tuesday, February 26, 2008

Monday Squats

Have I mentioned how nice it is to have a training partner? Especially a very talented and successful one who just so happens to not be too much smaller than myself? Maura Shuttleworth and I pounded out another night of fun at The Press Gym. Here is how it all went down...

Back Squats
95X5
135X5
Working Sets - 75%
175lbs x 3 reps, 7 sets
~Challenging but doable. Here is a video for your viewing pleasure... nothing exciting, but videos always make blogs more interesting.


Set 4 of 7

Pause Squats
115 x 8 reps, 2 sets
120X8

Weighted Pull-ups
10lbsX3
15 x 2 reps, 3 sets
10X2

Bulgarian Split Squats
16/16kg KBs - 5L/5RX5

12 comments:

Franz Snideman said...

Awesome as usual! Like the shoes too :)

Maura said...

Fawn -

You are a squatting machine! Your squats look great on the video clip. Good depth and it looks like the shoes are giving you better stability!

Maura

Sara Cheatham said...

Yeah, I'm impressed with your depth, too. Your bone rhythms on the second rep looked tight! (tight as in good). I was trying to see what your head/neck were doing, but the plate is in the way. I'm sure Mike's got you squared away on not creating an arthrokenetic reflex, anyway.

It was great to finally meet you, too! I've been popping in on your blog...it's fun to meet the 3D version ;)

Keep in touch. The next time I'm up your way, I wanna catch up & visit with you more. :)

Sara Cheatham said...

what size bell do you have OH in your profile pic? It looks gaigantor! Did press or snatch it?

fawn said...

Franz, I always like your feedback! Thanks!

fawn said...

Maura,
YOU are the squat machine! The way you drive through the sticky spots is inspiring!

fawn said...

Sara,
Funny you should ask about my head and neck position... when I squat my neck is pretty close to neutral. HOWEVER when I pull deadlifts I DO pull my head back. Mike N and I have gone rounds on this one. I can't wait to go through the R-Phase so I can understand it more.

In short... I feel like when I am pulling, my head pulls back because of tension on the posterior chain. I am trying to train pulling my head back out of my movement, but when the weight gets heavy, keeping my head in line feels wrong.

Any whoooo....
The KB over head is a 20kg. I can snatch much easier that I can press it. I would have to say pressing is my weak point. I should stop avoiding it and just start pressing regularly.

Mark Reifkind said...

The devil is always in the details.What a difference a heel makes. those look GREAT. You have solid leverage. dont change a thing.
as far as your head position,there is a difference between what you might do in "normal" activities and what you can do to find optimal strength and leverage in a powerlift.Trying to change strong positions to fit Z concepts is a mistake,imho.Many,many,many lifters use very strange body alignment and are very very strong in those positions.you have to find where YOU are strong. and you have. just look at that squat!

fawn said...

Mark,
I can not thank you enough for all the feedback and coaching you have given me. The squats really do feel great. Plus, I LOVE THOSE SHOES!

Now, all we have to do is clean up that deadlift form.

Mark Reifkind said...

fawn you are most welcome. just for fun why don't you do a few deadlifts with the new shoes on? just light stuff and see how it feels. you will know right away if it's right or not.
great looking squats btw :))you have achieved leverage.Now you just have to get brutally strong!and you will.

Brett Jones said...

Squats look much improved - very nice. On the DL - getting your position set at the bottom and not "gunning" the weight off the floor is where I would put my emphasis if I were you.

fawn said...

Brett,
Thanks for the compliments on my squat form! It was a bit of a crush to my ego when Rif told me my DL form was the lift that needed most work, LOL! However... the good news is my DL number will be HUGE once I get my form squared away.

I enjoy reading you blog very much, Brett. Good stuff!