I’ll get my partner to use that cue about jamming my glutes (that didn’t sound quite right). I’ve been having him yelling at me “knees out” and “chest up” because when I lose focus my knees will get a little shakey and/or my chest will cave.
Only thing that sucks is he’s out of town for the last day. I just finished the 7x5 this morning - took me a full hour from start to finish. I ended up grabbing a guy 1/4 squatting on the smith machine and instructing him on the cues and to check depth - I felt like it was also a bit of social service showing him what proper depth is.
On a side note - yesterday morning I weighed in at 216 (pre crap), last night I ate myself up to 224. Back down to 220 this morning.
One more day to go.
And I want to see Undesired break 210 KG.
[quote]Avocado wrote:
bt_impaler wrote:
Undesired, Avocado - I’ve taken your advice.
I just finished the final 5x7 day and I was spent. Same with Monday’s 4x9 - just squatted, stretched a bit, and then headed home. I also had a flag football double header Sunday Night that compounded Monday’s 4x9 I think and made me feel sore for the first time since week 1 of the Smolov.
One thing I need to do is I don’t feel like I’m engaging my hams and glutes enough. I without a doubt get a couple inches past parallel and I have a toes out wide stance, but when I leave the gym it’s my quads that feel like they’re about to burst (in a good way).
I’m looking forward to the getting through the rest of this week and testing the following Saturday.
Only two more workouts to go until the Base is complete.
I’d say that this soreness means that you have a good upright posture.
Hams and glutes are hard to create soreness in with low-med rep schemes [1-12]. there are often large concentrations of type IIa/b/c fibers and they dont give a shit about reps under 8.
Your quads get a bit more tired because they are of way less mass than your ass and hams and can typically have less concentration of type II’s. It obviously changes over time with training.
So expect your hams and glutes to feel less than your quads. If you want to make sure you are engaging your ass/hams then stick the hips as soon as you can [as in drive them forward].
Get your partner to cue you when you get 20’[ish] above parallel and jam them fuckers and squeeze your ass. It’s good top form I’d say. Gives you a big dick 2nd pull in O-lifts.
-chris[/quote]