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Post by alt204 on Feb 14, 2010 20:09:18 GMT -5
I've been busy with exams and dance performances, so I took a week off of lifting.
February 5
Box Squats - 105x3x5
Bench Press - 70x3x5
Deadlifts - 155x5
February 14
Box Squats - 95x3x5
Bench - 65x3x5
Deadlifts - 135x5, 155x5, 175x5
95 was suppose to be a warmup for my box squats, but I struggled with the first few and stuck with it since it was so hard. I guess that week off wasn't such a good idea. Same with my bench.
Deadlifts were too easy though, but I'm going to keep going for reps, and then hit 240 (maybe even higher!) for a one rep max.
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Post by alt204 on Feb 18, 2010 21:57:31 GMT -5
February 16 Box squats - 115x3x4 (kept failing last rep) Military press - 55x3x5 Rows - 60x3x5 Assisted pull ups - 40x3x5 February 17 Box squats - 95x5 Bench press - 75x4, 75x3, 72.5x4 Deadlifts - 135x5, 185x2x5 DL deficits - 135x10 I did deficits but wasn't sure how many to do so I did 10. Maybe too much? I ordered my first belt: www.prowriststraps.com/inc/sdetail/124792Very excited. |
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Post by alt204 on Feb 28, 2010 3:40:47 GMT -5
February 19
Box squats - 120x4, 120x3, 120x3
Military press - 60x3, 60x3, dumbbells 15x5, 20x5, 25x5
Rows - 65x3x5
February 24
Box Squats - 45x10, 95x5, 105x5, 120x3x5
Bench - 45x8, 55x5, 75x3x5PR
Deadlifts - 45x10, 135x5, 185x5, 205x3, 205x4
DL deficits - 155x3x5
GHR - 3 sets of 8
February 26
Squats - 45x5, 95x5, 125x3x5
Military press - 45x5, 60x3, 57x4, 57x3
Rows - 80x3x5
GHRs - 3 sets of 8
Negatives - 3 sets of 5
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Post by thebruce on Mar 1, 2010 15:48:19 GMT -5
Congrats on the BP PR nice!
That is a lot of work you are doing in the last 2 WO`s you posted. Have you tried substituitiong the defict work for your regular pulls?? Start off with pulling from a deficit and then just do your last couple of sets (heaviest) without the deficit.
Did you find a routine that includes the deficit pulls after the regular or did you just add them in???
Carefull of over trainig.
The advice I need to hear most myself I am afraid. Anyway good luck and keep on lifting.
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Post by alt204 on Mar 2, 2010 0:01:31 GMT -5
Congrats on the BP PR nice! That is a lot of work you are doing in the last 2 WO`s you posted. Have you tried substituitiong the defict work for your regular pulls?? Start off with pulling from a deficit and then just do your last couple of sets (heaviest) without the deficit. Did you find a routine that includes the deficit pulls after the regular or did you just add them in??? Carefull of over trainig. The advice I need to hear most myself I am afraid. Anyway good luck and keep on lifting. I kind of just added in the deficit pulls! That's a good idea though, I'll pull deficits first and then do last couple sets without it. Thanks for the good advice! March 1 Squats - 45x8, 95x5, 130x4 Bench - 45x8, 55x5, 77x2, 77x2, 75x2 Deadlift - 45x5, 135x5, 185x5, 210x3 I went back to normal squats last lifting day, and I pulled something in my inner thigh. I've always had this pain when I do regular squats, that's why I switched to box squats for a while. After hurting my inner thigh, I decided to call it a day for squats. I did a solid 75x3x5 last lift day, but today I couldn't budge 77lbs. I have homemade microweights, because I can't handle the 2.5plate difference. Hoping that today is just a bad day! |
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Post by thebruce on Mar 3, 2010 10:48:08 GMT -5
Go lighter after a PB in any lift and then progress back up to and past your previous PB in a wave.
Close up your stance a bit to take some strain off the inner thigh when squatting. Try some split squats(to the side body weight only) to stretch the inner thigh and work the legs one at a time.
Don't push an injury rehab it when the split squats are working OK no pain start squatting again with the stance moved in a bit.
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Post by McLifter on Mar 4, 2010 13:10:59 GMT -5
Bruce has some sound advice there Amy. You will need to allow the inner thigh to heal but if it does not hurt to squat with a different stance then try that for awhile. You may want to get some massage to help move out the fluids in the injured area to accompany your stretching and mobility work.
The thighmaster took a hit in the fitness world but it is a sound principle to bring up an often overlooked area. You could also squeeze a pillow between the knees to work the inner thigh area.
McLifter
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Post by alt204 on Mar 4, 2010 22:33:05 GMT -5
Thanks for the advice, Bruce and McLifter! When I close up my stance a bit, is that just until the pain goes away, or should I be having a smaller stance for squats anyway? My thigh feels a lot better now, it only hurt for a few days.
March 3
Squats - 45x5, 95x5, 115x5, 130x5, 135x5, 135x3
Military press - 55x5, 55x3, dumbbells 20x2x5, 25x5
I didn't have much time at the gym yesterday so I couldn't finish my whole workout. My upper body lifts are so inconsistent. I worked with dumbbells before to help my bench, and I'll try it with my military press too.
First time squatting with a belt and it felt real easy but I think I kind of leaned back on my last rep and got stuck. I also need to get deeper.
I hear there's going to be a meet in June, and I really want my bench and squat up for that!
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Post by Sterling Lyons on Mar 4, 2010 22:57:14 GMT -5
In terms of grade 12 physics=>power=work/time=forcexdistance/time=forcexspeed=massxaccelerationxspeed=massxgravityxspeed=WEIGHTXSPEED If we made a graph of power on the x-axis and maximal weight on the y axis AND ONE LIFTED AS FAST AS ONE COULD ie explodes out of the hole in the squat here, Dr Squat (Fred Hatfield) claims power is MAXIMAL in the 55%-80% max weight range. So what? So reduce your weight on the bar and up your speed. WHY? This will increase your power. SO. The more power=> the more myofibrillar muscle growth=> the more strength=> the more u can lift. Also, perhaps less injuries. Hatfield coined this method of lifting as compensatory acceleration.  Lastly from wikipedia- Types of hypertrophy There are two different types of muscular hypertrophy: sarcoplasmic and myofibrillar. During sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength. During myofibrillar hypers, being the actin and myosin contractile proteins, increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of bodybuilders while myofibrillar hypertrophy is characteristic of weightlifters.[1] |
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Post by Harv on Mar 5, 2010 1:45:10 GMT -5
Amy
Have a look at your video.You seem to be doing a rotation ,your left side going forward and your right side going backward.If you do this over a long period of time you will end up with hip and back problems.In walking out try to step back only one step.You seem to be doing a shuffle.Otherwise looks pretty good.
Harvey
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Post by alt204 on Mar 6, 2010 0:44:40 GMT -5
Sterling Lyons, you think I should reduce my weights and do things faster? For all my lifts? Harv, thanks for pointing that out. I worked on being balanced both sides today. I also did one big step back, but still shuffled my feet to the side to get the width I wanted. Is that still acceptable, or should it be exactly one step back? www.youtube.com/watch?v=o0EBAcCSfrQ&March 5 Light Squats - 45x5, 95x5, 115x5 Bench - 45x5, 55x5, 75x3x5 Deadlift deficits - 45x5, 135x5, 155x5, 185x1PRDeadlifts - 215x3 GHRs - 3 sets of 8 I took Bruce's advice and was going to bench lighter at 65lbs instead of 75, but I was feeling pretty good. I stayed at 75 though instead of going up in weights. Should I try higher weights next bench day? I also notice that the bar is going a little higher than my elbows when I go down. It should be parallel with my elbows right? I gotta work on that. I think my back is starting to round again for deadlifts. I may go back again and work on that too. What do you guys think? I hope it's alright I'm asking so many questions. |
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Post by Harv on Mar 6, 2010 2:47:43 GMT -5
Amy
Squat looks much better.You start stepping back with your right foot and then your left foot.At this point you are still too narrow.After you plant your left foot you can widen your stance a couple ways After you do your 2 step back wards you can widen out by moving your right out wider.Or go right left in small steps.Which ever way you choose you should consistently do it the same way.Seems you are looking down ,try look straight ahead or up.
Harv
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Post by Wolverine on Mar 7, 2010 10:00:21 GMT -5
alt204
Harv is right on a couple of points. You need to practice the "2 step" setup for your squat. Don't get me wrong.......this takes practice and more practice. Most are still working on getting it perfect, and that's after several years. Me too......You have to practice this on every set......right from the empty bar up..........back with one foot, back with the other......in place ready to go. It also conserves a bunch of energy for the actual squat.
First, you/we have to figure out where your most productive stance is. I agree with Harv. on the width of your stance. It really does need to be wider, if it's possible for you.
Another thing I see is that your knees seem to be coming a long way forward over (or past) your feet. Optimally, your shins should stay perfectly perpendicular to the floor. This will cut down the amount of distance that you have to move the weight. If your shins are straight up and down then (technically) you only have to lower your thigh 91 degrees to break parallel for your squat. With your knees moving forward, take a look at how many degrees your thigh moves to achieve parallel.........looks like, somewhere from 125 to 135 degrees. If you can widen your stance (nothing drastic........1/2 inch at a time, over the course 2-3 months......really gradually......you get the idea) and then work on leading more with your hips. If you can get your hips to go back further, you will be able to keep your shins move vertical.
You seem to have very good hamstring development and that is something that should be taken advantage of. Narrower stance squatting promotes more use of the quads, and while they are flashy looking muscles, quads are not very large, compared to hamstrings. Pretty simple principle........bigger muscles move bigger weights. Combine that with less distance to move the weight............
None of these things is easy and they all take time. I'm still working on these things every time I'm in the "cage".
As for the "force = mass x acceleration".......there is a fair bit of merit in that.........From the reading and actual participation in this style of training, it is suggested that 62% of your max is about the right weight. For squats, it is recommended that 12 sets of 2 reps on 45 seconds rest is where you should be. The 45 seconds is right and I never deviated from that, but I found (over several training cycles) that my optimum training weight was less that 62% and at about 58%. Every one is different.
I know, I know........"Who is this idiot and just what are his credential?"
Advice is cheap and now there is some other clown posting his opinion. Maybe I should just keep my fingers off the keyboard.
Wolverine
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Post by Harv on Mar 7, 2010 14:29:18 GMT -5
Amy
Bruce's [Wolverine] advice is worth a lot as his Canadian open squat record has stood since 1996. Me,I'm probably the worst squatter in the province.
Harvey
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Post by thebruce on Mar 8, 2010 10:59:19 GMT -5
To answer your earlier question about closing up your stance it is just until you get over your injury.
Good luck with your training.
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