Monday 18 January 2010

Monday's march towards a more respectable squat

I had a good training session today; I was tired so when I started to over analyse, the only way I could continue to train was to shut out the mind completely and simply lift as fast as I could. It was day four of the squat program and it started to get interesting. Last week I found it very hard to get six triples with 80% and today I had to get six sets of four reps. It was hard, but I am finding out that the beauty of this Russian squat program is that it forces uses to utilise what strength you do have to a greater extent. The only way I was getting my last few sets today was to generate as much tension as possible and getting my timing, breathing and positioning accurate. These skills are arguably more valuable than the added stength that will come my way. Here is what I did:

Snatch--3x3@40 1x2@60, 80 3x1@90--When I left my mind behind these actually got quite fast and tight. I had to remind myself to keep aware of how flexibile and loose my wrists were throughout the lift as this means my arms are relaxed and that I extend with my hips and not my arms. Thus teh extension is better as is the turnover.

Back Squat--1x2@110, 126, 135 6x4@144 which is 80% of my Back Squat. I have six sets of five reps to look forward to on Thursday and I am actually looking forward to the challenge.

Here is a nice video made by Chris Betancourt. It shows Vardanyan's individual style that is quite different to what is being preached today as the most efficient technique. What do you think:



Also, my blog is now a year old! For anyone who reads it, I hope you are enjoying your training and are enjoying the journey as much as I am. I have a few more guest article in mind and if anyone can suggest a few ways to improve the blog, please let me know. I have also been maintaining original alliterative titles for the last year and I think this is my proudest achievement. How embarassing, as Byrdie would say...

11 comments:

Anonymous said...

I don't know what is being preached as the most efficient today, but his trajectory matches much of the Russian research 70's/80's, I guess his trajectory would be similar for his clean, 230@82.5 fairly efficient

Nicholas said...

Happy first birthday weightlifting ephiphanies! I just wanted to tell you how much I enjoy reading this blog. Wonderful work so far, please keep it up. Greetings from Amsterdam.

WEYNE HEALY said...

GREAT JOB BARRY . THE PULL IS CALLED THE S PULL THE GB TEAM TRAIN LIFTERS THE PULL AT THE TIME.THEY OVER EMPHASISE IT . VARDANAIN IS [ THEIR IS NO WORDS FOR A LIFTER LIKE THAT]. KEEP UP THE GOOD .

GoLift said...

Kepp up the good work fella. Us lads at Golift check your blog daily, whcih provides us with inspiration, training tips, program ideas and most importantly videos to show us how it's done. Keep it up and we'll get down the road to train with you boys soon. Robbie

brendan said...

Great stuff Barry. I look forward to reading all the blogs at the end of the evening. Definately keeps the interest and motivation going. trexabol is doing the trick. I am now growing a healthy tail.

Zag said...

Happy Birthday Weightlifting Epiphanies!!!!! Thank you for sharing your passion of olympic weightlifting with the rest of us!!

Eamonn Flanagan said...

Barry, one of my proudest moments has been being the only person to break the Weightlifting Epiphanies alliteration streak.

http://weightliftingepiphanies.blogspot.com/2009/11/understanding-plyometric-training-and.html

Put that in your pipe and smoke.
I can;t believe you missed the opportunity for a title of "Muffin's Musings"

Barry said...

Damn you Flanagan! Picture in your mind an enraged leprachaun--Murph--angrily shaking his fist at a sneering traitor....

Eamonn Flanagan said...

Why would Murph be mad at me? The wee fella is like a big ball of loveable love. He bears no ill on anyone. Except marathon runners if his blog is to be believed.

Eamonn Flanagan said...

And by "big ball", I of course meant, "hairy ball".

Anonymous said...

Nice going on the squats!

I did 160x5reps x 6sets on Friday. Missed Monday as I was at a track day and today will be an easy 160 x 2x6 :D, for me the hardest one was the 160x4reps x 6sets. I feel the 160 x 6reps x6sets will prove no problem at all. The step from 2 and 3's to 4's for me is the most punishing one. Everything else works out well.

Koing

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