Two-In-One Update

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The third session of the week wasn’t really anything new in terms of movements, I only learned that my wrist mobility sucks (see previous entry). Oh, and shoulder blasts are savage; one rep was actually a combination of 24 different movements but at least my shoulders will look really nice come summer time.

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Third Session

 


 

The fourth session was a combination of two new movements: the Front Squat and Romanian Deadlift.

I surprisingly did not struggle much with the front squat, I’m unsure if I built up all the muscles required to do a front squat due to all the regular squats I had done for the previous 6 weeks, or if I am just better balanced for a front squat. I’m not complaining though! I just have really bad wrist mobility for holding the bar up, but it was easily solved by relaxing my fingers and using just two fingers from each hand to balance the bar with weight on my delts and neck; very uncomfortable on the neck because I’ve never had anything pressed up against it before but hopefully it’s because I’m not used to it rather than me doing the movement incorrectly.

I have done Romanian Deadlifts before the session at some point in time, months ago, but for some reason I couldn’t feel anything in my hamstrings, just my lowerback, and I couldn’t figure out how to correct it and load the muscles correctly; I’ll have to mess around with it with just a PVC pole some time this week before my next RDL session.

My hamstrings are weak that I couldn’t pull myself up on the Glute-Ham raise (BodyBuilding.com Link) so I had have my exercise modified to do banded hamstring curls, or something like that.

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Fourth Session

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Clean’ing

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I learned how to power clean last night! I stopped at 70 lbs. because I wasn’t confident enough to catch anything heavier with the lack of wrist mobility since my fall, which is also known as Colles’ Fracture. I struggled with the technical part of the exercise from the knee and up. I have a hard time translating “explode at the hips” into a body movement to propell the barbell upwards. I have a lot of technical aspects to learn from the movement and most definitely a lot to perfect before I can say that I am able to “clean.”

Below is a video of Lydia Valentin from Spain performing a Clean at a competition. She is always impressive to me because she keeps the bar so close to her body and her elbows jut out so very far forward, both things that I struggle with at the moment. I think she’s my gold standard for performing the Clean, but if there are any other female lifters that can perform this lift beautifully, please let me know! I’m interested to seeing more beautiful lifts!

 

For fun’sies, here is a picture of my legs the day after learning how to do cleans.

As for the other exercises like the variations of squats, I am happy to report that like magic, my hips stopped hurting when going below parallel! Okay, maybe it wasn’t so much magic as I have been working on releasing tension on my hips, and also working on mobility for weeks, but it seems to have finally paid off.

Now, since mobility has been fixed (for the most part), time to work on stability!

Week 6: Halfway Done

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I went from not knowing a damn thing about lifting weights to somehow surviving to Week 6 of my Powerlifting class and the first session of this week was an insane way to kick it off.

Today was a lot of bench pressing exercises that seemed excruciating: the pause bench press, which consists of a 2 second pause at the bottom of the movement; and what my coach called an ‘eccentric bench press’ which is a reallyyyyyyy slow movement down (5 seconds from top-to-chest), and then explode up.

Surprisingly, the exercise that kicked my ass the most was the barbell curls. I had to do 3×12 @ 25 lbs. and I failed my third set. I’m a little upset but at the same time, I know that I pushed myself as hard as I could and there is still room for improvement; I don’t think that I’ll be able to raise my arms to wash my hair tomorrow.

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