On November 26 2012 12:23 phyre112 wrote: Read something at the end of a recent chaos and pain article about leg/glute/erector imbalances pulling the squat to one side. Took a video and, sure enough I drift heavily to my left leg on heavy squats - my right SI is the shitty one. Goign to work on correcting that, see if it strengthens the area.
Yep, I noticed the exact same thing for my squat. Let me know what you plan on doing to correct it.
Too long of a break from the gym, excited to go after work
Just going to copy the paragraph from chaos and pain here -
chaosanpain.blogspot.com : If your squat is stuck, have someone look at it from the front or back, rather than the side. Nearly every time I’ve seen someone with a squat that is truly stuck, it’s the result of one thing- their weight is improperly distributed between their legs. You can see this from the front because their ass will gravitate toward one side or the other. There’s a very simple way to fix this- make a conscious effort to force your ass to the other side as you squat. It will feel incredibly unnatural at first, but if you feel like you’re forcing your ass so far to the other side that you’re in danger of falling over like a drunk chick at the aforementioned spear bar, your ass is probably dead center. Keep working that for a couple of weeks and then have someone recheck it. Within a month, your squat will be up and you won’t have to worry about your weight distribution again. This is usually a problem with new trainees and people who’ve had a lower back or lower body injury.
This was very accurate. Squatted 120lb (lol) with someone watching me stay centered. I was going over my left as I thought. Even after focusing shifting to the right he said I was still a little left. Good news is my hip doesn't bother me at all after squatting. I'll probably just done a ton of reps with really low weight for the next month or so to get the form corrected. Thanks!
Chin-ups 47.5lb 3x5 OHP 120lb 4,3,2 Kroc rows 80 8,9,8 Some leg curls.
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Lol just looked at goals. I got my pull-up rep goal yesterday. I can probably make OHP 135lb for one rep. I might be able to make my weighted pull-up max by end of the year. Bench is a long shot and nothing else is close XD
On November 27 2012 20:09 Luxae wrote: Today: Squat 1x3 60, 95, 115, 125, 3x2 140kg - shoulder width stance. Press 1x3 45, 55, 1x1 70, 1x2 65, 1x3 60kg Sumo DL 1x3 60, 1x2 100, 1x1 130, 160kg Curls with EZ curl bar 1x8 bar+22.5, 3x5 bar + 32.5kg Power Shrugs 1x3 60, 100, 140, 160, 2x3 185kg
It seems I may have finally injured myself. My right knee has been aching all week, pretty much when ever I sit for too long and in the morning after I wake up. I can't really see a doctor about it any time soon, so I'm hoping narrowing my stance and bringing my toes more forward in the squat will elevate some of the pressure off the area.
as a constantly injured individual i'd have to chime in with some advice. stop squatting if it hurts or change something so it doesn't hurt. i swear i've had like 4 different overuse injuries in the past 7 months.
i know it sounds intuitive, don't do what hurts etc but if you are as stubborn as I am that advice really can go far...
Yeah, I'm definitely going to narrow my stance, I'm pretty sure that'll ease over the pain quite a bit. I only hope it's an inflammation, and not something more serious.
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Would like to see a bit more depth at the hip level, especially with all your strength. Maybe gotunk has something more helpful as he does power lifting squats too.
Back at my pre-arm-injury 85kg squat. Arms hurt a bit but not bad. I can still make my squat goal before 2013!
Also, met a lifterbro, we shared rack. No homo. Guy was pretty strong, squatted 140kg, still doing SS but about to switch to texas method. He was also doing Leangains. For a moment there I wondered if he came from here. Probably not, but definitely a /fitizen. It was like seeing a wild deer in its natural habitat.
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Would like to see a bit more depth at the hip level, especially with all your strength. Maybe gotunk has something more helpful as he does power lifting squats too.
Backsquat: 3x100, 3x105, 3x110, 3x115, 3x120, 3x115, 3x110, 3x5 105 kg - I feel I am finally going forward with my squat. The knee is good, allowing for more volume !
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Would like to see a bit more depth at the hip level, especially with all your strength. Maybe gotunk has something more helpful as he does power lifting squats too.
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Would like to see a bit more depth at the hip level, especially with all your strength. Maybe gotunk has something more helpful as he does power lifting squats too.
@ funkie hit 175on your squat already.
I can't . Will try on friday tho.
Not with that fucking attitude you won't.
FUCK YOU
I will smash that shit on friday, gonna make 175 my bitch.
On November 28 2012 07:46 extr3me wrote: Hi people, havent been squatting for a while about 2-2.5 months... Got 220kg today, and I did work on my form but u guys can check it out. This is me from todays squat 200kg:
I know I am using knee-wraps, but I did already like 30reps before i maxed tt.
Nice. What's your bodyweight these days?
132kg atm, I have been bulking for a time now ^^ I was down at 120kg, but I needed more strength so had to bulk :D Overall strength are gained pretty much. How about you sir?
Would like to see a bit more depth at the hip level, especially with all your strength. Maybe gotunk has something more helpful as he does power lifting squats too.
@ funkie hit 175on your squat already.
Yea, i've been working on my squat form for a while now, may I will get in better form later on.. And I am also really stiff so I couldnt go much more deeper than that lol :p
PR since back injury: 345 deadlift. I wasn't planning on maxing it today but I finally got above my pre-injury squat max (hit 245 squat) and I was feeling crazy. Loaded it up, and was resting/psyching myself up and all these dudes were staring at me like this skinny as fuck dude is going to lift that? I stepped up to it and pulled and it started coming off the floor I couldn't believe it I was so happy but my grip was failing and I don't honestly know how I held onto it. Ripped the fuck out of my left hand to hold it but I stuck it and just dropped it. One of the uni gym supervisors comes running over and tells me we can't drop the weights and I couldn't even respond I was light headed so bad lol.
Shower and sleep now. I just ate an absurd amount and the tiredness/food coma is hitting me hard.
YES. Fuck injuries. I'm back!
Also saw a dude squatting with 5 plates... I'm jelly. Congratulated him after I saw him lift it, I was like woah dude that was sick. Wasn't quite as low as parallel but it was damn close.
On November 29 2012 04:11 Nazarene wrote: Been in India with work, back to the gym now.
Yesterday:
Pullups +50 kg 3-3-2-2-2-2 Some ab work
Today:
Backsquat: 3x100, 3x105, 3x110, 3x115, 3x120, 3x115, 3x110, 3x5 105 kg - I feel I am finally going forward with my squat. The knee is good, allowing for more volume !
what kind of progression / volume / setup have you been using for your weighted pullups? Do you do weighted chin ups as well? +50kg x3 is pretty crazy
Today: Squat 1x3 60, 95, 115, 135, 1x1 155, 175, 1x1 190kgPR, 1x2PR 175kg - Easy rep with the 190kg. Knee feels a lot better. BP 1x3 50, 60, 75, 1x1 90kg, 1x3 100kg, 1x1(paused rep)PR 105kg 1x8 70kg - I was struggling getting a normal rep with 105kg just a couple of weeks ago, so getting a paused one is really awesome for me. Chin ups 2x3 +30kg Pull ups 1x3 +20kg Dips 4-5-4 +24kg, 1x8 +12kg,
On November 29 2012 04:11 Nazarene wrote: Been in India with work, back to the gym now.
Yesterday:
Pullups +50 kg 3-3-2-2-2-2 Some ab work
Today:
Backsquat: 3x100, 3x105, 3x110, 3x115, 3x120, 3x115, 3x110, 3x5 105 kg - I feel I am finally going forward with my squat. The knee is good, allowing for more volume !
what kind of progression / volume / setup have you been using for your weighted pullups? Do you do weighted chin ups as well? +50kg x3 is pretty crazy
I don't have a certain program I follow with my pullups, I just do whatever I feel like on the day. I do work pullups about 2 times per week though. I've been doing 3 sets of near max pullups without weight and on other days 2 sets of 5 weighted pullups, adding kgs whenever I could complete them. I am pretty much built to do pullups (short and thick upper body), so they come natural to me And yes, sometimes I do chinups instead.
On November 29 2012 10:56 Risen wrote: PR since back injury: 345 deadlift. I wasn't planning on maxing it today but I finally got above my pre-injury squat max (hit 245 squat) and I was feeling crazy. Loaded it up, and was resting/psyching myself up and all these dudes were staring at me like this skinny as fuck dude is going to lift that? I stepped up to it and pulled and it started coming off the floor I couldn't believe it I was so happy but my grip was failing and I don't honestly know how I held onto it. Ripped the fuck out of my left hand to hold it but I stuck it and just dropped it. One of the uni gym supervisors comes running over and tells me we can't drop the weights and I couldn't even respond I was light headed so bad lol.
Shower and sleep now. I just ate an absurd amount and the tiredness/food coma is hitting me hard.
YES. Fuck injuries. I'm back!
Also saw a dude squatting with 5 plates... I'm jelly. Congratulated him after I saw him lift it, I was like woah dude that was sick. Wasn't quite as low as parallel but it was damn close.
EPT
. Will try on friday tho.
