Chris Sinagoga | Monday, February 25, 2019 at 8:00PM We had a no-show unfortunately this morning for the 8:30 am session, so I used the time to hit some max effort overhead squats. My previous pr was 200 lbs, which came in 2010. This morning I hit 215 lbs. Here's some of the progressions.
Here's a few notes:
Feet. Max load/max effort lifts are one of the best places to expose faults in movement, and overhead squats are one of the best specific movements that expose faults. Put them together and... welp... My range of motion is pretty good in my lower body, but my feet are a little shaky at heavy weights. In specific, my arch is collapsing a bit on the left side for my last lift (both on the descent and the transition between down and up). This didn't happen on the lighter lifts.
Elephant noises. The one thing I think I did a good job of was taking those short, braced breaths like I have talked about. I braced with a big breath before I took the bar out of the rack, then again before I split it up over my head. Then is was short, choppy breaths to make sure my spine was still braced.
Skill transfer. I put the handstand descent video at the end because that is something I have been practicing a lot since the new year, and also told Sabal, Jay, and Erica to practice. I really think this made a difference. Watch that movement upside down and it's literally a bodyweight (170 lbs., in this case) overhead squat. We never do movements just to get better at that movement; we always do them for the effect they have on every other movement.
Pr's are cool. Honest to God, I don't think I pr'd in one single lift or workout from the time span of 2013-2018. It was a lot of going moderate, keeping my technique on point, and trying my best to stay in the ballpark of Saporito and Matt on endurance workouts, Jacob on strength workouts, Sabal/Jay overall, the Mott track kids for their workouts, and any high school basketball kid that wants to catch some pull-up jumpers in their face after practice. Since the new year I pr'd on a 1 rep max press, 5 rep max deadlift, and now this overhead squat. This definitely feels good, and I forgot how much pr's give me in terms of motivation to keep working out. I didn't do a good job of that before (and still don't) in terms of coaching but I'm going to keep that in mind more often.
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