Let's try again...
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Yep do some box squats. They are excellent for technique.<br />
<br />
The other good one is face to wall squats where your toes are an inch or so back from a well but these are better for when you have a tendency to lean too far forward which doesn't sound like your situation.<br /> -
Slept in a little so probably won't make the gym at this point (and be back in time for Mrs TA to take Miss TA to dance class). So let's weigh in.<br />
<br />
[quote name='NTA' timestamp='1359154930' post='339648']<br />
95.4, Chest 109, Waist 99, Hips 103.<br />
[/quote]<br />
<br />
Today: 93.2, Chest 108, Waist 97, Hips 102.<br />
<br />
Back on track. Last night's little splurge probably prevented a sub-93 but I've got somewhere to go with it now for next week
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As explained on the 7s thread , I had to drain and re-stand a 1000L tank. Not too much physical hard work bar throwing some sleepers around and rolling a plastic tank across the lawn. Lot of gunk in there. Filthy patio roof the cause. <br />
<br />
More rain predicted tomorrow. Hopefully I can get out for a ride sometime. -
Quick gym session tonight after work. The aim was to set some 1 rep maximums that I didn't have already, so I can have a plan for my next lot of sets. I also wanted to kill of that 60kg bench press which had been bugging me for a while.<br />
<br />
When I walked in two gimps were doing very ordinary bent rows, using the rack when they could have done them with the bar set on the floor area, so bench it was. Hate that.<br />
<br />
[b]Bench press[/b]<br />
6 x 40 kg warmup<br />
10 x 60<br />
10 x 60<br />
10 x 60<br />
Finally knocked it off! Probably couldn't get there before due to fatigue from other exercises, as it felt strangely easy. The only wobble was in the last set once I got to 8 but I clamped down with my core, arched the back and made the last two easy.<br />
<br />
[b]Deadlift[/b]<br />
6 x 60 kg warmup<br />
10 x 90 kg no straps<br />
2 x 140 kg - straps fo sho! This was basically testing my limit and I felt I could go more<br />
2 x 150 kg<br />
Effectively 150 feels like my 1RM here - I did 2 for each just to make sure as it feels weird just picking the weight up and putting it down again. I means, ANY mug could pick up a big weight and then drop it.<br />
<br />
[b]Military press [/b] - though my heels aren't together so is it really?<br />
6 x 40 kg warmup<br />
Tried 70 kg but couldn't put it up, even with as little heel spring<br />
1 x 60 kg - needs work.<br />
This is my 1RM.<br />
<br />
[b]Squats[/b]<br />
6 x 40 kg warmup<br />
2 x 70 kg - bit of a tester to get into the groove on deep technique<br />
1 x 100 kg - unspotted except for the catch bars. Felt I could go more with human assistance<br />
1 x 110 kg - didn't need the spotters but it was bloody hard to get up!<br />
So that is a 1RM when hitting parallel. Not that I noticed except I hit the catch bar so I must have been down there somewhere. The legs coped easily, the back found it difficult, and my technique was not admirable. Perhaps I need the legs out a bit further add I just don't seem to have the flexibility to go heels-to-arse.<br />
<br />
[b]Chin ups[/b] - 9, 7, 6<br />
<br />
Done in about 45 minutes including rest. Back still a little sore from squats.<br />
<br />
Next visit to the gym will probably start with military press at higher weight (50 kg) to work on increasing that. And a 1RM goal for bench of 100 kg (currently 95). -
Karate tonight. Back still sore from weights yesterday so got the missus on massage patrol.<br />
<br />
No happy ending.<br />
<br />
Have been watching video of guys doing back squats and realised my technique is still totally fuct. I don't seem to have my body upright enough, and my heels keep coming off the ground when I go to parallel, unless I get my chest almost touching my knees.<br />
<br />
Will ask one of the trainers when I'm at gym tomorrow for some pointers. -
You might benefit from putting something under your heels just to take the pressure off. A piece of wood like 2x4 or even a 1x4 could work. You could also grab a plate for under each heel. This should allow you to keep your heel in contact with the floor (via the plate) and should aid in your technique while you're learning it
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bio mechanics of people are waaay different two -the length of the levers from person to person is obviously different, and also flexibility. So getting thighs parallel to the floor for one person may be over squatting for the next and so on. Also length of back changes things etc etc etc. Just make sure you're in control of the whole operation, not bouncing at the bottom and all that.<br />
<br />
And the more you do them, the lower you will be able to go too as your flexibility increases too.<br />
<br />
So don't panic Mr Mainwaring! -
If your heels are lifting you aren't sitting back far enough and you'll be putting more pressure on your quads and knees. Again I'd really suggest box squats to get you confident with sitting back - if you aren't leading the movement with your butt you are going to be doing it wrong - also bar position and where you are looking really impact on your balance. If you are looking at your feet, or where your knees are tracking, or yourself in the mirror you won't be in a strong position and will likely collapse forwards. Head up a bit and looking upwards keeps you more upright through the torso.<br />
<br />
Great idea to get a PT to assist. It feels great to stack on the weight but you want to know you are doing it right! -
Gym today. Was increasing weight across all sets and trying for a new 1RM in bench.<br />
<br />
[b]Bench press[/b]<br />
6 x 40<br />
6 x 60<br />
Attempted 100kg at this point but failed. More preparation required.<br />
10 x 70<br />
8 x 70<br />
5 x 70<br />
<br />
[b]Squats [/b]<br />
Asked for some advice - trainer said my glute area is stronger than my quads, so I needed to get some elevation in my heels. Stuck a 10kg plate under each heel and it definitely felt better<br />
6 x 50<br />
10 x 70<br />
8 x 70<br />
8 x 70<br />
<br />
[b]Military Press[/b]<br />
6 x 20<br />
8 x 50<br />
7 x 50<br />
6 x 50 - and that last rep took two goes!<br />
<br />
[b]Deadlift[/b]<br />
6 x 70<br />
10 x 110 - using straps for this kind of weight but gripping as hard as I can at the same time<br />
10 x 110<br />
8 x 110 - lost my concentration here and nearly fell over backwards!<br />
<br />
[b]Chin ups[/b] - 5, 5, 4<br />
<br />
[b]Dips[/b] - 7, 4, 4<br />
<br />
About 55 minutes including rest between sets. Trying to keep it to 60 seconds but between advice and talking to other patrons, I'll take it.<br />
<br />
The drop sets were a necessary evil - these will be my new benchmarks until I can do 10 of each in three sets, then we'll increase by 10 kg<br /> -
my legs (glutes and hammies) stil not 100% recovered from the jumping lunges I did on Sunday!!!<br />
<br />
Although I did go for a walk and sprints in Wednesday so that probably slowed full recovery...<br />
<br />
I got nothing but walking round a golf course on Sat/Sun, weather looks good so should shed a few grams! -
You'll put those grams straight back on at the 19th <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
Legs still a bit lactic, but decided I needed the exercise. Was a warm one here today so waited until 9 pm when it had settled to 28C to head off. Still sweaty though.<br />
<br />
10km in 1:19:22 - average speed of 7.6 km/h. Nice clear night too - shame about all the light pollution.<br />
<br />
Kind of night where you'd rather be hiking out where you can get a night sky like this:<br />
<br />
http://www.gco.org.au/sky.jpg<br />
<br />
That's from a little observatory out near Bathurst where I've been camping a couple of times. -
Weigh in this morning - last week:<br />
<br />
[quote name='NTA' timestamp='1359752158' post='340983'] <br />
93.2, Chest 108, Waist 97, Hips 102.<br />
[/quote]<br />
<br />
Today: 92.1, Chest 108, Waist 97, Hips 101<br />
<br />
Didn't quite crack 92 as I wanted, but still the lowest I've been for a couple of decades.<br />
<br />
Today I will do no exercise. Mrs TA has booked us in to go to the Paris Opera Ballet tonight, and there will be dinner before hand.<br />
<br />
For now, I seek bacon<br /> -
[quote name='NTA' timestamp='1360357599' post='342724']Weigh in this morning - last week:<br />
[size=4]Today: 92.1, Chest 108, Waist 97, Hips 101[/size]<br />
[size=4]Didn't quite crack 92 as I wanted, but still the lowest I've been for a couple of decades.[/size]<br />
[size=4]Today I will do no exercise. Mrs TA has booked us in to go to the Paris Opera Ballet tonight, and there will be dinner before hand.[/size]<br />
[size=4]For now, I seek bacon[/size][/quote]<br />
Awesome work, keep it going. What's your fat % now? You say no exercise, but after such a romantic evening, your Mrs would have practically demanded some once home! -
[quote name='Kea' timestamp='1360459957' post='342994']<br />
Awesome work, keep it going. What's your fat % now? [/quote] <br />
<br />
No idea. Might have to get a good pair of scales and find out. They might have some at the gym...<br />
<br />
<br />
[quote name='Kea' timestamp='1360459957' post='342994'] after such a romantic evening, your Mrs would have practically demanded some once home![/quote]<br />
<br />
I won't say you're wrong <br />
<br />
Woke up at 3 am with burning indigestion and nausea. Think I overdid the rich food at dinner, though not the quantity. Reckon it was probably the cheese platter that got me, but fuck it was nice with the honeycomb or walnut loaf.<br /> -
Raining. No bike ride this arv<br />
<br />
[quote name='NTA']<br />
5 chin ups<br />
50kg military x 5 into shrug x 5 into deadlift x 5 into bent row x 5<br />
14kg hammer curl x 5 into bicep curl x 5<br />
20 pushups<br />
5 pull ups<br />
20 squats<br />
20 lunges left then right<br />
[/quote]<br />
<br />
[quote name='NTA' timestamp='1359349514' post='339991'] <br />
Circuit 1: 6:13. Minute break<br />
Circuit 2: 8:02. Two minute break. Head starting to pound here.<br />
Circuit 3: 8:36. Feeling shit....[/quote]<br />
<br />
Today:<br />
Circuit 1: 6:40. Two minute break<br />
Circuit 2: 6:40.<br />
<br />
Cut it there as I'll probably be going to the gym tomorrow.
