Monday, May 19, 2008

PR Squat...

My evening started out rough... I forgot my gym bag with my belt and squat shoes at home. Aaron was good enough to miss half of my kettlebell class to go back home and get it for me. Yet somehow, Maura and I both managed to hit PR's tonight! Here is how it all went down...

Back Squat
~ I am going to say 240lbs was a challenge. After I started going up I hit a major sticking point, but there was no way I was going to go back down. Here is a video for your viewing pleasure...

Kettlebell Swings
20X10, 24X10, 28X10 for 3 sets


Mark Reifkind said...

Nice job!!! I would say that the sticking point was more a matter of timing out of the bottom then strength, but either way you fought through it perfectly. try squeezing the bar harder as you start out of the bottom in all your sets, it will activate the upper body quicker. great job.
PLUS for your tight hip flexor, might I suggest LOTS of foam roller work, prone, til the area is no longer sensitive as well as using a myo fascial release ball for the piriformis and deep hip rotators?

fawn said...

When I watch that video... I know I can do better. I see all the mistakes I make; like taking a bunch of little steps back, forgetting to blast out of the hole. It is like I expect to fail and am surprised when I don't. LOL! I think it is just lack of experience with the heavy weights, plus I get psyched out easily.

As for the hip flexor... it doesn't bug me at all when I am not pulling Sumo. Infact, the hip doesn't bug me until AFTER I step back from the bar... is that weird or what? Then I get a sharp pain, followed by a dull ache. When I say sharp pain... I mean maybe a 4-5 on a scale of 10. It doesn't start until after the 3rd pull, then it steadily gets more and more irritating, until it is completely distracting. I have a low threshold for pain and discomfort.

Piriformis is fine... we do have a myo fascial release ball and I will take your suggestion, because after all who doesn't like a butt massage? lol!

Mike T Nelson said...

Congrats on the PR Fawn!!

Remind me at the Z cert coming up as I am off to present at ACSM next week until Sat night and we can try some stuff that Sun. You may be aggravating a nerve with the increased weight and sumo stance or a change in eye position too (hard to say really over the internet). Brad and Andrea may be there too, so pester them too :) I think Frankie will be there and Dr. Cobb of course also--all good options! I think Dr. Cobb has private sessions where you can sign up online now ahead of time.

Try some Z work in your sumo stance and try holding different eye positions and see if that helps in the meantime. You can also try doing your KB work (swings, snatches) etc with your feet straight ahead instead of slightly rotated out.

rock on
Mike N

fawn said...

Thanks Mike!
Now that you mention it... my hip thing does feel like a nerve. I am going to try to make an appointment with Dr. Cobb.

My swings and snatches are more of a neutral stance naturally... should I pull my toes in more?

I accidentally left my glasses on for squats this last time. I know Dr. Cobb recommended them off...

Have fun at the ACSM!

Sean Schniederjan said...

Nice PR Fawn! Very impressive.

Franklin B. Herman said...

Congratulations! And very wise of your to sign up for a consult with Dr. Cobb.

fawn said...

Thanks Sean! I know I have 250lbs in me... hopefully I have finesse it on the platform!

fawn said...

I am looking forward to the second half of R-Phase. Dr.Cobb is an extremely dynamic teacher... I just hope my pea brain isn't overwhelmed with all the new info. LOL!

Gabi said...

Wow, very impressive!
Whenever I check out your vids they make me want to start messing with some big BB weights myself... Now that the Cert is over, I guess I have no more excuses :)
I just need to find a gym where they let me deadlift Party-style :)

Howie Brewer said...

Wow. Bravo!!

fawn said...

The gym I run my kettlebell classes out of has a lot of competitive powerlifters. I have always been curious about PLing... after I went through the RKC, I wanted to see what kind of improvement I got under the bar from all my KBing. Plus competing is always good for business. I still swing and snatch almost every day with my classes. I just can't remember all the little things I do all day long. LOL!

If you are ever in Minnesota, you will have to join us for a DL Party!

fawn said...

Thanks Howie... improvement is on the wa!

Steve Reishus said...

Good work! Those are some great numbers. You'll have 250 before you know it.