Re: Your feet turning out on ATG squats.

I'd put money on it being a tight lateral gastrocnemius. Lots of stretching required

Interesting, i do stretch my calves, is there a better stretch for the outer part?

Karlos wrote:Interesting, i do stretch my calves, is there a better stretch for the outer part?

IIRC Simon posted some good ones when he started rehab on his ankle. Feck knows what thread it was

cleaver wrote:Re: Your feet turning out on ATG squats.

I'd put money on it being a tight lateral gastrocnemius. Lots of stretching required

Possibly. And indeed possibly many muscles in the lower body could be contributing to this. But imo Richard is likely to be correct with his assertion that it's the piriformis muscle that is tight.

The very best way to get muscles "un-tight" (better than saying loose I feel) is to use a good sports therapist. Then get into a routine of stretching everyday. Shitty and boring but it'll work.

Fridays Session 3

Usual mobility warmup + pistols and 1arm powersnatch

Trap deadlift

86 x 5
106 x 3
126 x 3
146 x 3
186 x 3
206 x 3
226 x 3
236 x 1
246 x 3,2,1
->166 x 10

+5kg on the heavy stuff and +10kg on the drop set. All very brutal, but pleasing.

RC/shoulder warmup

A1.DB floor press

17.5 x 8
27.5 x 5
37.5 x 3
47.5 x 3
55 x 3,2,2

+2.5kg, lost 2 reps overall, didn't have a spotter, so not bad.

A2.Standing ab rolls

bw x 5,3,3

Increased rom slightly, haaard.

A3. Jump pushups

3 x 5

Renegade row *NEW*

2.5 x 12 x 2

Some light ab work to finish.

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Did a lactate interval session on saturday, ran well.

Today's session 1

Mobility/warmup

High step ups

bw x 10
+10 x 8 x 2

Just as a warmup really.

A1.ATG front squats

50 x 5
60 x 5
80 x 5
90 x 3
100 x 3
110 x 5 x 3

+10kg and still pretty easy, will decrease progression rate as of now though.

A2. Hammer chins (full rom)

bw x 5
+5 x 5
+10 x 5
+15 x 5 x 4

New rep range for these, back will thicken up like crazy i reckon.

RC/shoulder warmup

Cuban rotations

bar x 10
25 x 6

Muscle clean to strict press

40 x 5
50 x 5
60 x 3
67.5 x 5 x 3
->50 x 7 (with OH holds)

+2.5kg and pretty brutal as always.

B1. Rear raise

7.5 x 12 x 2

B2. L-sit Partial chins

+2.5 x 8,9

These are great! Fcuk BB curls.

30 minute Power walk in the sun to cool down

Great session and i decided to give preWO carbs a go! 150g porridge oats, whey and mixed berries. Didn't feel quite as psyched for my session, but it went ok.

health4ni wrote:

cleaver wrote:Re: Your feet turning out on ATG squats.

I'd put money on it being a tight lateral gastrocnemius. Lots of stretching required

Possibly. And indeed possibly many muscles in the lower body could be contributing to this. But imo Richard is likely to be correct with his assertion that it's the piriformis muscle that is tight.

The very best way to get muscles "un-tight" (better than saying loose I feel) is to use a good sports therapist. Then get into a routine of stretching everyday. Shitty and boring but it'll work.

I've been doing that lying on back with ankle on knee stretch. Feel very tight with this so i'm hoping that will do me some good. I've improved mobility and muscle balance so much over the past year with a little research and experimentation, but i'd still love to see what a sports therapist could spot.

Looking good! How you planning on pushing up the frontos?

Nice and simple my friend, add 5kg every week then probably reduce it to 2.5kg every week when i'm struggling.

What kind of rep range are you looking to peak on?

Im just keepng it at 5x3. That's why im not looking to increase too quickly or violently. I keep my heavy stuff for fridays.

Weighed in a dry 96.1kg this morning! WTF! haven't weighed myself in ages, i've noticed my inzer belt has gotten a lot looser, but didn't think i'd be this light!

It's definitely the sprint sessions which have made all the difference.

Karlos wrote:It's definitely the sprint sessions which have made all the difference.

I haven't cleaned up my diet at all, but I got back to doing plenty of cardio/conditioning work (mostly skipping) over the last couple of weeks & I'm noticeably leaner already.

Good progress on the trap bar deads.

Woooah 96kg Dog! Thats craziness. I never thought you would get that low! Good work.

95.8kg this morning

Session 2

DB swings

27.5 x 8 x 3

Nice glute action on these, should be good for my sprinting.

OH squats

40 x 5
50 x 3
60 x 3
65 x 3 x 3

+2.5kg. so so.

A1. Single leg glute bridge

bw x 8
7.5 x 8
20 x 8 x 2

+12.5kg, moved on to the bar. Quite hard.

A2. 1 arm DB row

27.5 x 8
37.5 x 10 x 3

A3. Ring pushups

bw x 8
+10 x 10,11,9

+2.5kg on last week, tough exercise.

Incline DB hammer curls

17.5 x 8,6

New bicep variant, real good.

Decent enough session. should have done it yesterday, but was too damn tired.

Good weight on the OH squats Karlos.

Cheers richardo.

Session 3

Been feeling tired lately and need for deload is confirmed with today's arrival of herpes next to my eye
So, decided to max out deadlifts today.

Trap bar deadlifts

66 x 8
86 x 5
106 x 5
126 x 3
belt on
146 x 3
166 x 3
186 x 2
206 x 1
216 x 1
226 x 1
236 x 1
246 x 1
251 x 1 - target hit, so easy.
256 x 1
261 x 1
266 x 1
271 x 1 - Stopped here as form went ever so slightly, coop got a vid, he should put it up hopefully.

Very pleased with 271kg first cycle with trap bar deadlifts, it really shocked me actually, I thought 256kg would be my limit before i started Going to move back to conv deads for a few months now.

Paused Medium grip floor press*NEW*

bar x 8
60 x 5
80 x 5
90 x 5
100 x 5,4,3
80 x 12

Started these a week early. Kept it light.

Standing Ab rollouts

8 tiles x 3
8.5 x 3,3
8 x 5,5

Nice progression this week.

Jump pushups

5 x 3

Bent over DB raises

10 x 12 x 3

Good session, nice way to end a mesocycle.

Good work on the trappos! Very strong, will be interesting to see what you gain in your next cycle.


Here is your vid:



What reps and sets you gowna work next cycle?

Cheers mukka, shit, im an ugly bastard wen i deadlift lol

erm probably start off 3x5 few weeks, then 3x3 few weeks, then hammer out the 3,2,1 for 2-3 weeks.

Ah well its not like you are on the pull anyway lol.

Sounds good, should see a big increase with the change in programme style.

You sound like a right robbing scally cunt coop

'lets av it' you do sound rather scouse coopah.

lol i scouse up when ever somebody is lifting big.

lol Coop

Awesome pull Karlos.

Karlos wrote:'lets av it' you do sound rather scouse coopah.

Aye, with a brick in hand looking through a car window at the fancy stereo

Aye, with a brick in hand looking through a car window at the fancy stereo

You obviously haven't nicked anything from a car recently. Any thief knows a wrench/spanner is far more practical.