JK vs BigRed
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Legs this morning and it appears I have some bad form creeping in to my squats.<br />
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Warmed up with 5mins on the bike and then straight in to the rack - 10 x bar, 10 x 60kg, 8 x 90kg, 5 x 110kg and didnt feel right on the last 2 reps. Got PT to come watch and did another set and he said first half of coming back up was ok but that I was trying to finish the squat with more of a deadlift type movement and my back was taking over. This was pretty much what it felt like. Dropped weights back to 90kg and tried to ensure form was bang on and it was for first 6 or 7 reps but as I fatigued the same thing crept back in grrrr them deadlifts are taking over. Gonna need to sort this.<br />
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Decided to hammer out some leg press instead and did 4 sets of 15 at 200 and 220kg. Followed up with the usual 3 sets of hamstring curls, 3 sets leg extensions and 3 sets standing calf raises for which I am doing the stack on now so 120kg or so and reps of 21 (7 eachtoes in, toes straight, toes out)<br />
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So what now with the squats? Might drop weights right back to 60kg or so and really make sure i keep chest out etc. Feel like I'm trying to get the whole body too low and basically folding myself over. Maybe some box squats might help? Ideas? -
So when you get tired instead of bringing your hips forward you try and lever your back up (hips don't move as much)?<br />
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Box squats could help. They give you really easy targets for focusing on your form. You could even go and sit right down versus just touching the box and coming up again. It sounds (imo) like things aren't firing as you start at the bottom of the lift, if you aren't driving though your hips the whole way your back gets left with the lifting.<br />
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Another thing my PT taught me was to push my heels outward during the lift - like you are standing on paper towels and trying to break them by flaring your heels out - that motion gives you a really good base and it fires through your hips. That has been the key for me - leading motion is the hips going back and you power out of the squat through your hips/legs - in the same way you would with a DL - back stays neutral/straight and up she goes!<br />
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Bar position could be a factor too - Your PT has probably got you sorted but check again you aren't setting up too high on your back (ie your neck!) a couple of cm up or down will change your centre of gravity. The more you can isolate each aspect the easier correcting the form will be : )<br />
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let us know how you get on -
40mins on the spin bike this morning and then some abs work. Nothing to tell really.<br />
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Been thinking about sorting my squats. Seems like I've lost squat strength since I went back to once a week. Squatting twice a week during my 5/3/1 seemed to work well for me. Might up for bit after my week off. Concentrate on form and get some time under the bar<br />
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Deads tomorrow. Cant wait. -
Well not the best workout this morning. Worked til about 3am last night. Was back in the office 530am this morning after a power nap and then to the gym at 630 til 8. Day off today for grandads funeral so wasn't rushed once in the gym which was good.<br />
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Anyway, 1000m row and then 3 sets of widegrip pullups. Bit of a struggle - pretty much realised how tired I was then and there.<br />
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Deadlifts - 8 x 110kg, 6 x 140kg, 3 x 160kg, tried for 2 x 170kg and failed on 2nd lift. PT said back was rounded too but previous set at 160kg was fine (appears he was watching me from a distance). Pegged it back and did 2 more sets of 8 at 140kg and another of 8 at 110kg as I unloaded. Did the last 3 sets side on to the mirror and back nice and straight. No issues.<br />
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From here rolled on through my usual pull day workout so close grip pull downs (3 x 10), dumbell rows (2 x 10), face pulls (3 x 12), upright rows (3 x 10), BB curls (3 x 10), hammer curls (4 x 10).<br />
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Felt pretty buggered after all of that given the lack of sleep but on the up now - had a massive feed of eggs, spaghetti and toast and a smoothie thanks to the wife and having a coffee now before heading off to the funeral.<br />
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1 week to go until a week off from lifting and work...woot! -
So was legs today and a real focus on squats technique.<br />
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5mins warmup on the bike and then some box squats with just the bar. Then on to standard squats and did 10 x 60kg, 10 x 90kg, 10 x 90kg, 8 x 100kg will real focus on driving the hips forward and keeping chest out / shoulders back. Felt pretty good.<br />
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Followed up with the usual leg press (4 sets of 12), hamstring curls (3 x 10), lex extensions (4 x 10) and standing calf raises (4 x 15).<br />
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Tomorrow and thurs will be cardio, weds push and friday pull. Will do a checkin with PT on thurs and do a few measures etc so how things are tracking over the last 3 months. -
If you are focusing on form maybe cut the reps and add a few more sets? Starting lower with weight but increasing reps to compensate might be counter productive?<br />
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With your box squats are you keeping the tension on all the way down till you hit the box? there are some great vids on youtube that talk through keeping your hammies engaged rather than losing that tension and 'dropping' onto the box. Normally you see it happening in the last 2-3 inches of the downward squat movement.<br />
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No doubt a few workouts concentrating on form will get you ready to crack on again.<br />
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I think perfect form (for all exercises) is a target - you can always get better! -
Good thinking mate - maybe do 6-8 sets of lower reps to avoid fatigue etc and keep the form bang on.<br />
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Yep for box squats tension on right to the box. First one I did I released tension to early. Felt funny dropping on to my ass if only from an inch or so above the box. Will do more of these but with weights etc next time I do legs which may actually be 2 weeks away. -
Push day today.<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 followed by 2 quick sets of 10 on the BB bench. Incline bench (3 x 10) and then 3 sets of dips which went 15, 11, 9 reps.<br />
Seated OHP - 4 sets of 8 and then 3 sets of 10 overhead tricep extensions.<br />
Finished with 2 sets of 12 on the pec deck supersetted with tricep pushdowns to failure. Did another drop set of tricep push downs to finish.<br />
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Pretty meh workout really. Looking forward to my break i think! Also I am so ever my staple lunch of tuna and brown rice....been a struggle to eat lately.<br />
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Oh and PT has been struck with glandula fever or whatever its called and is in hosp so no measure in this week.<br />
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Ho hum! -
Missed posting yesterday as tooo busy but I can assure you I went to the gym and some cardio was involved along with some abs work and my second dose of calf raises for the week.<br />
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Today was pull and the last serious workout for a week or so as I'm off on holiday.<br />
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So 1000m row and then 3 sets of 8 widegrip pullups. Felt good.<br />
Deadlifts - didnt go too hard today and concentrated on form - 10 x 70kg (wow felt light!), 8 x 100kg, 8 x 130kg, 8 x 130kg, 10 x 100kg. Done.<br />
Rest of workout went CG pulldowns (3 x 10), 1 arm DB rows (3 x 10), upright rows (3 x 10), face pulls (3 x 10), shrugs (3 x 10) then smashed the arms with 3 x 10 seated superslow DB curls, 4 x 10 standing ez bar curls (2 sets narrow, 2 sets wide grip) supersetted with tricep push downs and finally 3 sets of hammer curls supersetted with dips. Fair to say the arms were pretty buggered at the end of that!<br />
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So off to Chch tomorrow to see the inlaws and back mid week before I head off on a fishing comp. Might find a day in there somewhere for a leisurley full body type workout but nothing too hard out. -
Looks like I cant stay away.<br />
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Enjoyed a few days off down in Chch but felt pretty guilty with what I ate and the lack of exercise. So hit the gym this arvo to do a bit of a full body style workout but nothing too strenuous as I dont want to be too restricted with doms with the fishing comp coming up.<br />
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Did 5mins in the bike to warmup and then some squats 10 x bar, 10 x 60kg, 8 x 90kg, 8x 100kg, 10 x 60kg. Followed this up with 2 sets of wide grip pullups.<br />
Moved on the DB flat bench (3 sets of
and then some seated rows (3 sets of 10). Next up 3 sets of OH press and then 2 sets of calf raises. Finished off with some basic arms work being 3 sets of BB curls supersetted with ticep extensions. And that was it.<br />
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Was thinking of doing some cardio tomorrow but might have a late one with the league about to kick off so will go in Sunday for some sort of workout. -
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Not sure of these definitions, sorry. I use overhand-pull ups (hands facing away from me), not chinups. My hands are about 2 1/2 feet apart, at a guess. For full pull ups I go all the way down, but half pull ups stop when the elbow joint reaches about 100 degrees on the way down-I used to be able to do 30 of those with a still body (max of almost 40). I'm not toned at the mo, about 90kg, so they're a little harder.<br />
I use a flat bar that's just above tiiptoe reach.<br />
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How about you?<br />
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I'd recommend you trying 6-10 sets with minimal break doing your max, seems like you'd win a Silverfern pull up contest! -
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Back in groove from today and was dam tough to get out of bed at 530am but I DID IT!<br />
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Started the week with push<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 and then incline bench (3 x 10) and 2 sets of dips for 12 reps each.<br />
Seated OHP - 4 sets of 8 and then 2 sets of 10 overhead tricep extensions followed up with 3 sets of lat raises.<br />
Tricep push downs (3 sets of 12) and then 2 sets of 12 on the pec deck to finish.<br />
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Didn't go too hard today given first day back so wasn't quite at top weights but close to it. Will do legs weds and pull on friday with cardio days in between to complete the week.<br />
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Weighed in too at 82.5kg. -
Good stuff mate - I am not a morning person so big respect for dragging ya carcass outta bed and off to the gym!!
