Topic: Training in Malaysia: 2010-2011

[Shaun Le Conte]

I have hip pain and can't sit crosslegged
You may have seen in video that I squat assymetrically, probably related to that

I will try the stretches in this video, assuming its not unwise to try stretching when I feel pain, and people have told me to find a roller somewhere in stores here (maybe a kitchen roller?) and use that

http://video.about.com/exercise/hip-streches.htm

[morgan]

once you are fit again I would do the zercker squats if they work for you personally I would do the following exercises

Power Snatch, Snatch, Hang Snatch, Snatch Pull

Power Clean, Clean and Front squat, CJ, Power CJ, Clean Pull, Deadlifts

one day i may do this for example (going on your lifts)

cleans up to 90s
clean pull    100-120x3s
Deadlifts 120-140  then try a max single 145/155

[Shaun Le Conte]

Thanks Morgan

I had some kind of injury which is not fully resolved but i will work up to doing more training soon

In the past couple weeks I have been doing this:

Monday & Wednesday at a place where I cannot miss lifts or do squats from rack

Monday: overhead squat 3x5r, power snatch 5x3r, power clean + jerk 5x(3+1), clean deadlift
Tuesday: upper body stuff at apartment universal machine
Wednesday:  overhead squat 3x5r, power snatch 6x2r, power clean + jerk 6x(2+1), clean+front squat 3x(1+3)
Thursday: same as Tues
Saturday: I can train with Hidayat and Faizal (56 kg Commonwealth Games gold in 2006, bronze in 2002) and will do what they say but generally:
back squat, snatch, clean & jerk, something else maybe pulls

[Shaun Le Conte]

Workout today:

training in a commercial gym. Can't miss lifts.

1. pow sn + ohsq5 40,45,50
2. pw sn 50x3,55x2,60x2,62,65,67,70*
3. pw cl+jerk 60x2,70x2,75x2,80x2,85x1,90x1,92.5x1*
4. deadlift5 80,110,125,140,130

* most I have done power style in years

the 140x5 is a new formula PR - 163

I do deadlifts in place of back squats or front squats, and I've been doing them touch and go style without thinking about it. Today I received a recommendation from a powerlifter to do each rep from a dead stop. I am thinking it's a good idea, especially since off the floor is also the point when the quads are most involved (considering that for me it's a squat substitute). Comments?

[Shaun Le Conte]

Still at it, same gym

june4_2011.wmv

[movmasty]

I like deadlifts and since I can't do free weight back squats, I would consider doing mainly deadlifts, but with my height (5'2) and longish arms I don't get much knee flexion doing these. It's not much of a leg workout. I could do both these and smith machine squats.

Put your feet on a wooden support....
Yiu could do with dumbells too, or, at least, with 2 barbells....
In this way would be a true squat, a better variant of Hack squat that doesnt stress the spine and strenght the shoulders

[Justin Ott]

Nice shoes! where did you get them?