Tuesday, February 25, 2014

Hip fexor pain when deadlifting: modifications from my current cycle

After a few searches online, I'm most likely experiencing a femoral anterior glide syndrome apparently quite common amongst deadlifters. Basically my glutes are not doing their job when needed. It could feel it a lot after my last heavy workout of the 2nd week. I switch to some medium-heavy hip thrust (275-315lbs) followed by some light deadlift variations such as 1 legged or large sumo deadlift. i think I can get back to my program next week keeping the hip thrust prior deadlifting and backing off with the weights. The pain is almost all gone now.

Super large sumo deadlift as described in Power to the people professional. Just practicing my skills with a light 225lbs. I'm trying to get my hips closer the the bar. I dropped the plates on my right foot, so I'm glad this is not 400lbs we're talking about.

I also dropped my upper body pulling day keeping only my bench press day and my ''bodybuilding'' day (more sets and shorter rest). It was too taxing and and Already feel better. Will see if I get any results. I feel the pump, but I can't lift more weight yet. I also change my bent over row to start from the floor to avoid any jerking. Tough move anyway! I understang more and more why Pavel never recommends it.

Dance practices from past weeks

Bal-Swing elbow catching drill

Creating some ideas from previous drill

Drill from Purebal to Out & Ins 

Same as above with extra leg work

2nd part of the Fan Drop with split

Practice fan variations in Purebal

Same as above

Macro musicality focus

Short unfinished routine

Thursday, February 13, 2014

New cycle: single deadlift routine and another attempt to improve my bench press

Here's my plan for the next 8 weeks (original plan here). I start with some saddle deadlift follwing a single routine and I focus on the bench press with many (too many for my taste) assistance exercises. 

Week 1

Day 1 265 lbs 15 Singles / Bench press 3x3 / Wide grip BP 3-5 sets, 3-5 reps / Narrow grip BP 3-5 sets, 3-5 reps

Day 2 285 lbs 12 Singles / Combat twist 3-5 sets, 3-5 reps
Day 3 305 lbs 10 Singles / Bent over rows 3-5 sets, 3-5 reps / DB rows 3-5 sets, 3-5 reps / Kelso's shrugs 3-5 sets, 10-15 reps
Day 4 325 lbs 8 Singles / Combat twist 3-5 sets, 3-5 reps
Day 5 345lbs  6 Singles / Good morning 5-6 sets, 2-4 reps, Bent over rows 5-6 sets, 2-4 reps / barbell curls with Fatzgrips 5-6 sets, 2-4 reps / Inclined BP 5-6 sets, 2-4 reps / Standing DB press 5-6 sets, 2-4 reps
Day 6 Off
Day 7 Off

Week 2

Add 10 lbs to each day's lift from Week 1 / BP 5x2

Week 3

Add 10lbs to each day's lift from Week 2 BP 6x1

Week 4

2-3 sets 24 kg snatches/swings 2-3 times per week with some push ups/pull ups. 

Week 5

Add 5lbs to each day's lift from Week 3 / BP 3x3

Week 6

Add 5lbs to each day's lift from week 5 BP 5x2

Week 7

Day 1 Off

Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 ''Sort of max''
Day 7 Off

Week 8

Unload as Week 4


So far so good! The saddle deadlifts scared me when I started and i could imagine finishing the cycle with those numbers. A week later, it's way easier than last week with more weight! I expected being really sore with the upper body work and it was not remotely as painful as my last ladder protocol. I regressed in my bench press lifting barely 175lbs even I my bodyweight increased which makes me relatively weaker (Note to self: do not panic). 8 weeks to know if I can do better I guess. Here some videos from my first week:

Saddle deadlift

Combat twist

Dumbell rows

Kelso's shrugs

Bal-swing drills I love

This nothing less than boring stepping backwards drill. I have yet to see someone who can naturally step backwards under his hip. 

Any exercise need to be integrated into a dancing context.

Tough, tough, tough! Very few dancers, even among those known as the best, can keep the scapula in place, engage the minimal muscles, losen the arm and keep a smooth connexion during the lollie's kicks. Initiate inside and outside turns WITHOUT extra pump or prep is in the hardest techniques to master. Better start working on it now!

Choose a simple theme, here: kick ball change on 5 & 6 in a regular throw out. Keep that going and see what you can come up with.