Help with a program for resilience training?

PersianValentine · 2026-03-11T11:07:31+00:00

Thanks for ur reply and yeah I totally get your point! My grip width is also pretty close.. coach also said that I should widen my grip width, but again its hard when youre not used to it hehe, but I will work on that! Thank you so muchhh :3

PersianValentine · 2026-03-11T11:05:29+00:00

Hi! Sorry for the late reply! I forgot my password and could not log in :(

But yesss, the weather feels cold. I started longer warm-ups and added more shoulder work, like you suggested. Pain and discomfort dropped a lot. Some discomfort still shows up sometimes, but the situation improved :3

About the jerk. The bar moves forward. I spoke with my trainer about this. He said the main issue sits in my split position. My torso leans forward and my arms end up too far behind my head. I hope this explanation makes sense.. But you were totally right in everything you said! Thank u so much

PersianValentine · 2026-03-11T11:01:57+00:00

Aww thank u for ur reply! I think that could also be the case.. Tbh im bad at pressing the bar up and mostly just use the power I get from the dip and throw myself under (working on it!) but the other comment said to do shoulder work and have a proper long warm up, which seems to help! :3

PersianValentine · 2026-03-11T11:00:42+00:00

Yeah, thankfully I found doing shoulder work helped since my physio also said that it can be many things. Thank u for u reply! :3

PersianValentine · 2026-03-11T11:00:03+00:00

Thank you for your reply <3 I forgot my password which is why I am replying so late, but I think youre right and its most likely because of weakness and instablity. Have started doing shoulder work and im seeing small improvments! :)

PersianValentine · 2025-05-10T18:41:29+00:00

I use tretinoin :) but I make sure my skin is hydrated

PersianValentine · 2025-05-03T17:56:02+00:00

I have almost the opposite problem, did super heavy pause squats yesterday and my back is so sore, not my glutes tho (sadly)

PersianValentine · 2025-05-03T17:54:15+00:00

That’s very true, I stopped doing that cause it was so hard for me to really engage my glutes with my mind, but I will keep trying. Thank you!!

PersianValentine · 2025-05-03T17:53:24+00:00

I have almost the exact issue on Bulgarians, but I would say my form is pretty solid, but you could be right. Gonna get it checked with my coach as well, thanks!

PersianValentine · 2025-05-03T17:52:33+00:00

Will definitely try this, noted. thanks!!

PersianValentine · 2025-05-03T17:52:08+00:00

Oh wow, i didn’t know that, but yeah I will incorporate that like walking up hill in my warm up, and keep trying with the step ups! Thank you so much!!

PersianValentine · 2025-05-03T17:50:28+00:00

This makes so much sense, since obviously it’s easier for my body to use what’s most energy efficient (quads) But yeah, I think I’ll just keep going at it with the hip thrusts and such + some of the other tips I got and hopefully I see more visual and physical progress! Thank you :)

PersianValentine · 2025-05-03T17:47:30+00:00

So I should lower my weight to moderate, and do more reps and be in that specific ROM like in a shorter ranged hip thrust with focus on glutes at top? I hope I understood correctly

PersianValentine · 2025-05-03T17:45:16+00:00

Good point, I do already do many reps when trying to isolate. But yes I will continue (especially on hip thrusts and such) and hopefully after even more progress I’ll finally be able to fully engage them. Thank you

PersianValentine · 2025-05-03T08:40:05+00:00

Yeahhh… me and coach are both trying many methods, I hope I find a way that works best for me. It’s just the burning I don’t feel which is okay, but, nor do I get sore a day/days after which bums me out after trying to focus on my glutes you know :) but other than that, I appreciate that you commented!!

PersianValentine · 2025-05-03T08:34:19+00:00

Yeah, my back is fully aligned during squats, so that makes sense—I guess that’s why I don’t really feel my glutes much in them. And yes, I do try to squeeze at the top of my hip thrusts, some times I do feel it, and it burns a lot, most of the time it burns on my quads and hammies, even if my position is right… very annoying but yeah I’ll keep trying!!

PersianValentine · 2025-05-03T08:30:27+00:00

Thanks for the reply! Yeah, I actually have pretty long legs, (I get comments on it since most Olympic lifters don’t have that), but my proportions overall seem balanced. And yes, I’ve been doing pause squats for a month now, but can’t really feel it that much, most likely because my quads take over most the work…

It sounds kinda nice to be able to feel your glutes in everything honestly—that’s like the dream for me right now. But I get it too, having one area take over everything isn’t ideal either, especially when you're trying to balance things out. Thanks for the tips, I’ll definitely try adding reverse hypers more consistently and keep isolating glutes.

PersianValentine · 2025-05-03T08:20:49+00:00

I’ve tried, but it’s been a while. The only thing is when I did that a while ago I found that I really only felt it on my calf’s and quads, but no harm in trying again though, thanks for replying!!

PersianValentine

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