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  #461  
Old 11-28-2013, 08:38 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by arian11 View Post
I think you are sitting back too much causing that pelvic tilt. Your femur is like a pendulum. It's going to move like a curve with a certain point, around 90 deg, being the farthest distance. Thus your hip has to curve back towards your knee after that point. Whereas, I think if you let your knees go forward alittle more and you squat down rather than back, you should have less pelvic tilt. Don't know if any of that made sense.
yeah it did, i'll do some side on videos next time round to look at knee position over my feet and i'll test it out. Just always been used to the cue of sitting back rather than down, which i know is right to initiate the squat movement but I suppose I have to let gravity do some work.

1 and a half hours later..........
Just done some foam rolling, dynamic warmup then body weight squats and had a study back at previous form videos of myself. I've made an adjustment to my initiation of the squat i.e. still breaking at the hips and cue is to sit back first but ensuring my knees travel forward earlier meaning i'm squatting down. Pretty much..... et voila. minimal pelvic tilt in a parallel squat. Much less than previously. I'll reinforce this motor pattern with body weight drills until my next squat workout which will again be minimal weight (132x5) to re-learn the correct motor pattern.
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Last edited by Gregsimo; 11-28-2013 at 10:07 PM.
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  #462  
Old 12-03-2013, 09:24 PM
Gregsimo Gregsimo is offline
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11-29-13

Bench Press
143x5
143x5
143x5

Incline Press
88x10
88x8
88x7

Dips
Bwx8
BWx5
BWx5
Solid outing. Still feels like I've got more in the tank on bench press.
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  #463  
Old 12-03-2013, 09:27 PM
Gregsimo Gregsimo is offline
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11-30-13

Deadlift
198x5

http://www.youtube.com/watch?v=ykoT9wJe0r8

Pullups
BWx5
BWx4

Chins
BWx4
BWx3

Pendlay Rows
132x9
132x9
132x9

Deadlift form felt very snappy, fast paced reps but really solid. Dropping back on weight and working on form is helping. Increasing by 22lbs per workout until I get to 242lbs. Then 11lb increases. Focus was on timing my hip drive so it is initiating earlier. Pullups and chins were tough. Rows were solid.
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Last edited by Gregsimo; 12-03-2013 at 11:08 PM.
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  #464  
Old 12-03-2013, 11:12 PM
Gregsimo Gregsimo is offline
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12-03-2013

OH Press
110x5
110x4
110x4

Upright Rows
60x9
60x8
60x8

Dips
BWx11
BWx7
BWx6

OH press was tough work. I'm still remaining very strict on reps to focus on correct form. I'll go again with 110lbs on the next workout.
Don't know where 11 reps came from on Dips. As such I'll be adding weight from the next workout.
Squat day tomorrow.. bring it on.
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  #465  
Old 12-05-2013, 08:30 PM
Gregsimo Gregsimo is offline
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12-04-13

Squats
44x5x4
66x5
99x3
126.5x2
154x5x3

http://www.youtube.com/watch?v=aMpMf...ature=youtu.be

Front Squats
99x9
99x9
99x9

Hyperextensions
BWx12
BWx12
BWx12

Focused on less sitting back on the squat but still initiating the movement by breaking at the hips. The result was a more forward knees position and more vertical torso, this made the movement feel more like a front squat. However, no butt wink at all until I was past parallel. Front squats felt really strong and explosive, next time round i'll be widening my stance slightly as it felt too narrow and restrictive on depth.
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  #466  
Old 12-06-2013, 05:44 PM
Gregsimo Gregsimo is offline
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12-06-13

Bench press
154x5
154x5
154x5

Incline bench
110x10
110x7
99x8

Dips
BWx8
BWx6
BWx6

Bench felt very explosive and still relatively easy. Should be good for another 11lb increase next time.
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  #467  
Old 12-07-2013, 06:15 PM
Gregsimo Gregsimo is offline
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12-07-13

Deadlift
220x5

Pullups
BWx5
BWx4

Chins
BWx4
BWx3

Pendlay Rows
143x9
143x8
143x8

Deadlift felt solid as did pullups. Chins felt horrible, sharp pain behind my collarbone at the bottom of the ROM, still feeling it now.
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  #468  
Old 12-09-2013, 07:04 PM
Gregsimo Gregsimo is offline
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Ok so that sharp pain I felt at the end of my session is a cracked rib. Hurts to breath deep, cough, sneeze or laugh and I cant raise my left arm above shoulder height. I've cracked my first rib, just behind my collarbone on my left hand side. Fortunately it hasn't displaced at all so it should heal quickly. I'm on orders not to lift for a month and then to ease back into things.
Plan in the mean time is to do occluded cardio, occluded bodyweight squats, lunges, core + mobility work and once there is no pain I can do pressups and reverse rows.
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  #469  
Old 12-09-2013, 07:13 PM
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Any idea how your cracked it?
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  #470  
Old 12-09-2013, 07:39 PM
Gregsimo Gregsimo is offline
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I dont know. It was fine until my final set of chins. Then all of a sudden I felt a sharp shooting pain in my collarbone on the negative of my final rep.
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