Busy at work....

60 hours this week at work.

New PB's

145 rpm

370 lbs squat

Result:

I need a massage.

Squat - 2 different types

I've been squatting for the past 1.5 years and am still learning how to squat on weekly basis. Here's what I have learned about a year ago and have pretty much focused on this technique.

A lot of the following literature have been pulled from www.exrx.net
except for my comments in bold

During the execution of a barbell squat, the knees and the hips travel in opposite directions away from the foot, or away from the center of gravity. Draw a second line on the knee joint parallel to the line of force. Draw a third line on the hip joint parallel to the previous lines. A relative comparison can be made on the torque forces of the knee and hip. Typically the torque forces are similar for the knee and hip joints on the barbell squat; the knees travel forward the same magnitude as the hips travel backwards. Generally speaking, during a powerlift type squat (bar lower behind the shoulders and a wider stance) the knee does not travel forward as far as a bodybuilding type squat. The hips typically travel back further with the torso bent forward on a powerlift type squat. This emphasizes the stronger hip extensors and adductors and consequently reduces knee extensor involvement. Knee torque is further reduced by a wide stance.

Instructions (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html)

Preparation

From a rack with barbell upper chest height, position bar low on back of shoulders. Grasp barbell to sides, close to shoulders and position elbows back. Dismount bar from rack and stand with wide stance.

Execution

Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.

I've found this to work really well for me. I've got a weak left knee and using this technique puts much less stress on the knees which I believe will allow me to last much longer (in terms of years) while squatting.

The other type of squat is:

Instructions (http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html)

Preparation

From a rack with barbell upper chest height, position bar high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.

Execution

Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on the floor; equal distribution of weight throughout forefoot and heel. Knees should point same direction as feet throughout movement.
I've found this to be much more stressful on my knees and I just don't do this type of lift anymore.


Thoughts?

New Personal Best in squats (4x4)

My new PB: 365 lbs. Aiming for 405 in April or May.

Los Angeles World Cup weekend

Los Angeles World Cup Weekend.

On annual basis, It's a requirement I go down to Los Angeles' gorgeous ADT Velodrome for the UCI World Cup track races.

Los Angeles

I have a love - hate relationship with the town, especially the freeways part. When it's not crowded, you can go at 80-85 mph and have a police car pass you by without ticketing you.

On other hand, It's a 15 minute drive from LAX to ADT Velodrome, It took me 1.5 hours just to get there on Friday night during rush hour.
ADT Velodrome

This is a gorgeous facility. It's just too bad this is not sold out every day/night. The races were incredible and full of drama.

Adam Duvendeck

Most of you know by he's the fastest American sprinter by far (nearly by .300-.400) over anybody else. He's been on the p3 program (www.p3.md) for a while and his physique is much more impressive now.

It's paid off with his speeds getting high.

He shocked the place when he defeated Mark French, one of the best Aussie sprinters. Unfortunately he had to go up against Kevin Sireau, the fastest 200tt holder at ADT Velodrome. In one of those heats, Kevin did a 10.33. Amazing.

Adam's getting faster and he's going to do something like 10.3 by this fall.
Kilo

It's a dying event. Scott Sunderland of Australia sent shockwaves through the place when he did a 1:02.270. Everybody could see it - he was going thru the laps just super quick. By the time 4th lap, he was dying but still going fast. It was very electric.

Scott threw up 15 minutes after his kilo.

Proves this point: Kilo is still the hardest event you can do.

Tactics and Speed

Chiappa wasn't the fastest one on the track but he defeated Shane Kelly, Mulder and Sireau
to win the Gold medal.

Amazing.

In one of the rides, Chiappa looked as if he was at his 100% with Bourgain by his side in the corner.

As soon as he hit t3 - he just had one more gear in his legs and sped up.

Warren Geissert who was sitting next to me explained that Chiappa wanted to give Bourgain the impression he was at 100% before getting into t3 before speeding up a bit. That's a good poker move.

Questions of the weekend:

1. What's making the French sprinters so fast these days?

2. How did in the world Aussies sprinters regress so badly? (Or is it just part of their plan to peak at the right time?)

3. Why couldn't the French sprinters last well into the late rounds? (Again, is it a part of their plan to peak at the right time with some endurance work coming later on?)

4. What if we were to put Adam Duvendeck and Travis Smith (who's been gradually becoming faster after his hip surgery and we'll probably see a 10.4 out of him as well) with a group of french/brits/aussie sprinters? Would they be able to post 10.2-10.3? This is more of a question whether they need other riders to push them.

Fundraising for Lance Armstrong Foundation

I'll be hosting a cycling camp in Solvang, California with Hunter Allen in Feb. One of things I am going to do is donate 2 days worth of riding and learning from Hunter Allen.

Patt Baenen-Tapscott's organization: Beat the Clock series is fundraising money for the Lance Armstrong Foundation. They've been doing this for years and they have raised over $50,000 for this cause. I've been so impressed with Patt's dedication to this cause.

So I wanted to donate 2 days to her cause and you can find out more about this auction:

http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&item=190192671602&ssPageName=ADME:B:EF:US:1123

Not bad.....

1 minute power on the trainer: 500 watts (yes, exactly 500 watts) at 118 rpm.

If I can drive that up slowly during the winter season then it should be a bit better on the track when it's summer.

Now it's onto the aero position....... :D

Skins Recovery Pants

For months and months, I'd always walk funny after a day of squats. Today was no difference - I went up to 350 lbs while squatting and that's the highest I've ever squatted.

I knew I'd be super sore afterwards especially around my hip and groin areas. What happened afterwards was really not something I expected - I was just hoping for maybe 20%-30% of what I'd experience today.

I got the Skins Recovery pants in the mail few days and It kinda felt funny wearing it under the pants. Anyway, I decided today would be first day I'd wear it.

Oh...my....god....

It kept my lower body warm all day and kept my legs a bit compressed so when I sit down, it wouldn't cut off the blood going into my legs.

Don't get me wrong. It's not like I am all jumpy. I still feel a little of soreness but it's just so unlike anything I have had in the past.

No, I didn't get it from them for free and they're not a sponsor.

I just love it.

You will.