ExRx.net

Yeah, it was a lot of fun. Once the weigh-in, worries, and long waits wondering where and when I'd actually compete were all taken care of. The matches were good. I'm disappointed I didn't sink the armbar I wanted or finish the choke I had, but I entered just to see how my training was going. I was vastly improved over June, and I feel good about my chances in further competition.

Plus I almost nailed the guy who schooled me in June, which was fun.

There's some serious dissonance here. Hmmmm...

You guys in PNG just don't know how to take it easy I guess.

If we only had some snow to shovel, we could figure it out!

Let me be the first to offer my congratulations. I remember when i first squatted 2 plates, it felt good.

Your next mission, should you choose to accept it Peter, two plates for a 3RM.

Thank you. It was awesome. I shook my coach John Impallomeni's hand. I thanked my other spotters later. That was amazing. 225 was a "before I die" kind of goal and now, yeah, I want to get 225 for 2. Or 230 for 1. Or ditch the belt on my earlier singles. Just as long as it's progress.

I'm still psyched. I tried to explain it to my gf but it was hard. Finally I said, "I did this (mimicking a back squat) with TWO of you on my back." :)

You're dating someone who doesn't know what a back squat is? I'm shocked!

And YOU pay THEM money!

Heck, I'm dating someone who might not know what a barbell is.

And I love her for it!



I get results. Sometimes I just hate the anticipation of how I get them.

Digging the yoke walks! I really believe it helped my squat as well. Stuart McGill actually did some research a while back for the NSCA on the yoke walk and other strongman man events and the impact on the core musculature. Interesting stuff.

Thanks. Yeah, I really feel like they help me in so many ways:

- psychologically, anything I squat is light. The plates alone without the yoke outweigh my 1RM squat.

- my strength goes up

- I have to crush my scapula together and really squeeze the bar across my back to keep it in place, which helps me stay in proper squat form.

- my abs and lower back get a heck of a workout.

- they're fun.

I really love them. I'm glad my coach has been having me do them. Great stuff.

Any suggestions on form or technique on those? Obviously if I get better at them I can load them up more or rest less between them, which will help me a lot.

I love them as well. It's one of the best core workouts you'll get.

As far as tips, keep your stance narrow (hip width) this may be tough to get used to, but your speed will improve immensly. Also, invest in knee sleeves (if you don't already). My knees tend to fall into valgus collapse when I'm fatigued by a long heavy run. This will provide a bit more stability.

Thanks for the tips. I might not go for the knee wraps, since my goal isn't improving my yoke walk per se. If I ever get a pair though I'll wear them when I walk!

I'm having trouble picturing this. I tried Googling it, but didn't find anything that looked close. Do you know of a video?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I'll have to make one or get my coach to film me doing it . . . I can't find one either. I know it's a Jim "Smitty" Smith creation though.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com