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5/3/2013 10:27:06 PM - Dave Kirschen
More close stance raw work With Video

Back at EVF Performance for some more close stance raw goodness with the SS bar this past Wednesday.

As predicted, I was as sore as a motherlover after last Wednesday having not done much close stance work in a very long time. Last week I hit 245 for 3 sets of 5, so this week I bumped that up to 275.

I went:

bar (65) x a bunch
115 x 5
155 x 5
205 x 5
245 x 5
275 x 3 x 5

The squats went smoothly, and like last week I wore my o-lifting shoes and scrapped the belt. I can't believe how reliant i am on my belt, which is an indication my core strength needs to improve, a lot.

After the squats, I decided to do some more kettlebell work. This time, I did some windmills, with what I thought would be a light weight at 40 lbs.

Boy was I in for a surprise!

I knocked out the first set on my right side with no problem. Then I tried it on my left.

I couldn't budge. As soon as I started to bend, My hips locked up as if to say STOP IT STOP IT STOP IT! Clearly what I thought was a minor hip imbalance has turned into a BIG hip imbalance.

Maybe this explains why my squat hasn't moved in two years and I keep tweaking my back?

I dropped the weight to 25 lbs and was able to get almost a full range of motion, so I did a few sets of 6 on each side.

on the bright side, My decision to start working some multi-plane stuff was correct. I just hope I'm not too fargone to fix whatever damage I've caused be neglecting it up to this point.

I've worked the windmills a few times since and they're getting better. Once I'm more comfortable with them, I'll try to find some more movements I have an issue with until the problem is gone. It's also time to go back to my ART guy and get some of the scar tissue broken up.

Looking forward to a much healthier training cycle for the next meet!

Want to try Powerlifting? Start with "Powerlifting: Year 1"

Dave Kirschen

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