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  #2381  
Old 11-20-2013, 05:10 PM
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Quote:
Originally Posted by Gregsimo View Post
Hope it heals up for you quickly. Nothing worse than being unable to squat properly.
Thanks, I hope it heals quick. It is no fun not squatting.

BTW, did you try any of my suggestions for mobility?

------

Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 32.5x15, 5 sets

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 92x5

B2) DB Hammer
32x11, 11, 10

C1) V-Bar Pressdown
77x11, 11, 11
62x15

C2) Preacher Curl
56x11, 11, 10

D1) Lat Pulldown
113.5x9, 9, 9

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx16, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Cable Row, V-Bar
113.5x8, 8, 8
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  #2382  
Old 11-20-2013, 06:20 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
Thanks, I hope it heals quick. It is no fun not squatting.

BTW, did you try any of my suggestions for mobility?
I did, the bottom squat position has helped with flexibility slightly. The squeezing the glutes made no noticeable difference.
I'm going to be doing some foam rolling on my calves, hams, IT band, hip flexors and spinal erectors to improve mobility. Also employ some stretching exercises like crescent lunges and Bulgarian split squats. Also some hamstring mobilization exercises. My pelvic tilt during the squat is happening way above parallel when i've looked back at video so i'm going to take a full 40% decrease in working weight and increase it back up progressively to nail form and help me fix this issue before lifting heavy weight and risking spinal injury.

Backup plan if the above doesn't work is to use box squats (to prevent forces on the knee) at the height I'm correctly squatting to which is above parallel. Then slowly decreasing the height of the box each workout, stopping at any point when the tuck under begins, working on eliminating it then lowering the box again.
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  #2383  
Old 11-21-2013, 05:41 PM
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Quote:
Originally Posted by Gregsimo View Post
I did, the bottom squat position has helped with flexibility slightly. The squeezing the glutes made no noticeable difference.
I'm going to be doing some foam rolling on my calves, hams, IT band, hip flexors and spinal erectors to improve mobility. Also employ some stretching exercises like crescent lunges and Bulgarian split squats. Also some hamstring mobilization exercises. My pelvic tilt during the squat is happening way above parallel when i've looked back at video so i'm going to take a full 40% decrease in working weight and increase it back up progressively to nail form and help me fix this issue before lifting heavy weight and risking spinal injury.

Backup plan if the above doesn't work is to use box squats (to prevent forces on the knee) at the height I'm correctly squatting to which is above parallel. Then slowly decreasing the height of the box each workout, stopping at any point when the tuck under begins, working on eliminating it then lowering the box again.
Foam rolling is great. Bulgarian split squats can really help loosen up the hip flexors just make sure to ease into them. That stinks that your tilt is happening way above parallel. But it looks like you have a plan of attack to work at it. Best of luck!

-------

I am really enjoying doing all reps paused, it has brought fresh enthusiasm to my flat bench training.

Thursday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
285x1 - very solid rep
232.5x7, 6, 5, 5

w/ DB Curl 29x8 between sets

Flat Bench - all reps paused
201x8+4 - rest pause
201x7+4 - rest pause

w/ Bent Row 140x8 between sets

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 200x3 - long pause
Bent Row 140x8

Tri Set: 3 rounds
OH Ext on Ab Bench,32.5x10, 4 sets
Bent Row 140x8
DB Curl 15x12

* This was a lot of fun and a great workout
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  #2384  
Old 11-22-2013, 05:51 PM
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* Bodyweight finally topped 190 in the morning (190.5).

Ironically, I was feeling bloated all the time and weighing in light very recently, a very crappy combination. I started doing some higher rep work as a second session each day to help relieve the bloating. It worked like a charm, my body started digesting better and I figure I must be assimilating nutrients better because weight has crept back up the last few days while I have begun to feel leaner.

2nd sessions weren't exactly a new stimulus for me, I have often done something extra (tire work, loaded carries, band work) several hours after my main session, but I have never done them quite like I have done them the last few days. The purpose of my second sessions currently are just to get a massive pump in less then 10 minutes. My thought was to basically burn as many calories and pump as much blood as I could in as little time as possible purely to help relieve the bloating. It has been working great, I feel better and as mentioned above, I am feeling leaner while my weight has crept up.

I cracked into the 190's this morning, 190.5.

Friday - Deadlift

Leg Curl (+25 lb chain)
25x10, 3 sets

Deadlift
421x3, 8 sets - belt
401x5
381x5
361x5

w/ DB Jump Squat - 3 second pause in quarter squat position, then explode up
37x3, 8 sets

Leg Extension
75x30, 15
60x15

w/ 1 Explosive Vertical Jump after each set

Leg Curl (+25 lb chain)
25x8, 3 sets

* Great Workout!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-22-2013 at 06:09 PM.
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  #2385  
Old 11-24-2013, 01:19 AM
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Earlier in day

Calve Raises
BWx20, 15, 10 - single leg
BWx15 - both legs

Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 35x15, 4 sets, 35x10

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 93x5

B2) DB Hammer
32x11, 11, 11

C1) V-Bar Pressdown
78.5x10, 10, 10
62x16

C2) Preacher Curl
56x11, 11, 11

D1) Lat Pulldown
91x12, 12, 12

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx16, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl
46x12, 12
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2386  
Old 11-25-2013, 05:54 PM
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Calves very sore from Saturday,'s brief workout, that's what happens when you never work them!

Monday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 220, 240, 260x1 - solid
226 x 5, 4, 4, 4
ss w/
DB Curl, 29.5x8, 5 sets

Incline Bench Press
200 x 7 + 4 rest pause
180 x 8 + 5 rest pause
ss w/
Bent Row, 140x8

Triset: 3 rounds
DB Goblet Carry - 85 lb, 45 to 60 seconds
Incline Bench Press, 180x3 - all reps paused
Bent Row, 140x8

Triset: 3 rounds
OH Ext on ab bench
Bent Row, 100x12
DB Curl, 15x12
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2387  
Old 11-26-2013, 06:11 PM
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Would have liked to hit a heavier weight on deadlifts, but lower back just wasn't having it today. Frequent deadlifting is taking it's toll on me. This was my 6th deadlift session in 3 weeks.

I will be borrowing a manta ray from my father in law and hopefully that will let me squat without pain on my scapula (depending on how it rests on the back).

Tuesday - Deadlift

Leg Curl (+25 lb chain)
25x10, 3 sets

Deadlift
401x5 - too heavy today!
361x5, 9 sets
311x12

w/ DB Jump Squat - 3 second pause in quarter squat position, then explode up
37x3, 8 sets

Leg Extension
75x30, 15
70x15
60x15
50x15

Leg Curl (+25 lb chain)
25x8, 3 sets
10x12
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #2388  
Old 11-27-2013, 04:01 PM
arian11 arian11 is offline
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Why don't you do front squats instead?
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  #2389  
Old 11-27-2013, 05:45 PM
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Quote:
Originally Posted by arian11 View Post
Why don't you do front squats instead?
Great question. I have tried them from time to time and determined that I suck at them and honestly, I am not willing to put in the effort.

I have tried them with a clean grip, arms crossed, hands in the middle and with straps. Never found a way that I enjoyed. Could I possible get better at them if I worked at it? Probably, but I actually got the manta ray last night and it is great. It basically makes you squat in more of an upright olympic style. I found it very natural and comfortable. (of course, that was with just the bar, I hope I am not speaking too soon)

My glutes are definitely developed from low bar squatting and deadlifting, but I think my quads could use some work. I think the manta ray squats will keep my lower body more balanced.

Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 35x15, 4 sets, 35x12

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 93x6

B2) DB Hammer
33x10, 10, 10

C1) V-Bar Pressdown
78.5x11, 10, 10
63x15

C2) Preacher Curl
57x10, 10, 10

D1) Lat Pulldown
93.5x13, 13, 13

D2) Band Curl, 30 seconds TUT

D3) 1.5 rep OH presses and some explosive pushups

E1) Reverse Pushdowns with a band & OH Ext on Ab Bench

E2) Barbell Curl
47.56x10, 10
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
Reply With Quote
  #2390  
Old 11-27-2013, 11:09 PM
arian11 arian11 is offline
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Quote:
Originally Posted by Commander View Post
My glutes are definitely developed from low bar squatting and deadlifting, but I think my quads could use some work.
That's why I figured front squats would fit your situation perfectly. Hits the quads well and the bar is in front of you. I also feel like front squatting twice a week has made my back squat and deadlift stronger and more technically sound as far as back tightness. I got good flexibility so I use the clean grip, the cross-armed grip feels way to weird.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't."
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Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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