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marvellosity
United Kingdom36161 Posts
On March 26 2014 02:39 mordek wrote: You're going to have to be more specific. There's a lot of components in that post. Well, like what "principles" you were referring to, why the 2x10, seems a weird number of sets/reps, why intersperse a lighter load workout in amongst the heavy lifting workouts. | ||
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IgnE
United States7681 Posts
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mordek
United States12705 Posts
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GoTuNk!
Chile4591 Posts
On March 26 2014 02:51 marvellosity wrote: Well, like what "principles" you were referring to, why the 2x10, seems a weird number of sets/reps, why intersperse a lighter load workout in amongst the heavy lifting workouts. You work on your technique and strength with your main lift in a low rep range, then you do assistance to build muscles that help build the lift. On compounds lifts form usually breaks way before muscle fatigue, thats why you do less complex moves to build the muscles further (and also because it helps avoid injuries on ppl that tend to develop imbalances because of their leverages) However though, tested stuff is the best stuff. Most up and coming bodybuilders do follow this basic template (main lift, 3-4 accesories). Old school powerlifters trained like this most of the time aswell (Ed Coan). You shouldn't do this until you have mastered the main lifts though, that is why stronglifts alike programs are better for begginers. Edit: lol we are all such a nerds | ||
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mordek
United States12705 Posts
Typical routine currently: A: Squat - Sets of 5 working up to a work set of at least 3x5 Bench - Sets of 5 working up to a work set of at least 3x3 Deadlift - Sets of 5 working up to a work set of 1x5 One-leg Press - 2x10-15 (One specifically as I have a left/right imbalance) Narrow/Close Grip Bench - 2x10 around 75% Chin-ups - Sets of 10. I've been meaning to add weight but these get dropped when I run out of time  Glute Ham Raise - 2x10 Cuban Press - 3x5 Rack Chins - 3x10 B: Squat - Sets of 5 working up to a work set of at least 3x5 OHP - Sets of 5 working up to a work set of at least 3x3 One-Arm Dumbbell Row - 3x10 Good Mornings - 3x10 (replaced leg curls) Incline Bench - 2x10 Pull-ups - 3x10ish (like chins been slacking on these due to time) Kettlebell swings - 3x15 Dips - 2x10 If the gym is relatively empty and I'm focused I can get through all that. I normally "superset" the exercises in groups of 3. If that's retarded feel free to let me know  I just try to get through without spending to much time waiting between sets. | ||
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IgnE
United States7681 Posts
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mordek
United States12705 Posts
On March 26 2014 03:44 IgnE wrote: What are your numbers again? Working weights? My squat is currently at 225 although I think it's starting to aggravate my lower back again, probably in conjunction with ultimate season starting which is going to make me very sad if I lose my relatively pain-free progress. Squat was 285 3x5 a year ago. Bench 205 OHP 130 | ||
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IgnE
United States7681 Posts
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MtlGuitarist97
United States1539 Posts
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GoTuNk!
Chile4591 Posts
I think that is too much stuff to on the same day. Igne's suggestion is ok, you could also consider doing squat/presses and lower pull (deadlifts basically)/pull assistance as separate days (that's my template). Still, remember if the Squat/bench/deadlift aren't going foward, you are not progressing. how on earth do you regress on the squat? did you stop doing it or injure yourself severely? @mtl Do overhead squats before squats to loosen up. Do whatever you can try as a stretch on kelly staret's channel ("mobility wod hips" on youtube) afterwards; gotta try and find out what works. | ||
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SoleSteeler
Canada5456 Posts
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decafchicken
United States20090 Posts
On March 26 2014 07:15 MtlGuitarist97 wrote: My back is rounding heavily when I squat (and when I deadlift). Is this almost purely hip tightness? I have to shift my body positioning forward to get my body to balance correctly, and I have a "C" shaped back whenever I squat. I have to hold ~20 lbs in front of me to be able to squat upright. Is there a specific way to correct my issue, or should I just be holding a weight in front of my body and sitting in the bottom of a squat until everything loosens up enough to be able to sit comfortably in that position with that weight for a little bit, eventually decreasing the weight? Have you been working on your mobility? | ||
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MtlGuitarist97
United States1539 Posts
On March 26 2014 10:59 GoTuNk! wrote: Do overhead squats before squats to loosen up. Do whatever you can try as a stretch on kelly staret's channel ("mobility wod hips" on youtube) afterwards; gotta try and find out what works. The issue is that I can't even get the mobility to do that. I do lots of Kelly Starrett's hip mobility stretch (the one where you basically lunge with one leg in front of you in the bottom of the squat position and the other leg just behind you in a stretched out lunge position) but I seem to make very little or no progress. @Decaf, I do mobility work but it doesn't seem to be permanent. I can improve my hamstring flexibility in the short term (I've done lots of hamstring work on and off for a couple of months now, basically made no progress), but it just doesn't seem to really make a difference in the long run. I hold the stretches for at least a minute and a half (on the ones where I spend the entire time contracted/extended, on the ones where I kind of hunt around for tight spots I hold them for at least 2 minutes, usually 3 on each side) and I feel much loser after them, but it just doesn't seem to last. I also have extremely bad flexibility to start with and I spend all day in school sitting on my ass basically, which definitely does not help. Also, my leg goes numb whenever I do the hip stretch. Is that really bad or kind of normal? I'm pretty sure that means that I'm getting impinged, but I''m not 100% sure... | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
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decafchicken
United States20090 Posts
On March 26 2014 19:01 MtlGuitarist97 wrote: The issue is that I can't even get the mobility to do that. I do lots of Kelly Starrett's hip mobility stretch (the one where you basically lunge with one leg in front of you in the bottom of the squat position and the other leg just behind you in a stretched out lunge position) but I seem to make very little or no progress. @Decaf, I do mobility work but it doesn't seem to be permanent. I can improve my hamstring flexibility in the short term (I've done lots of hamstring work on and off for a couple of months now, basically made no progress), but it just doesn't seem to really make a difference in the long run. I hold the stretches for at least a minute and a half (on the ones where I spend the entire time contracted/extended, on the ones where I kind of hunt around for tight spots I hold them for at least 2 minutes, usually 3 on each side) and I feel much loser after them, but it just doesn't seem to last. I also have extremely bad flexibility to start with and I spend all day in school sitting on my ass basically, which definitely does not help. Also, my leg goes numb whenever I do the hip stretch. Is that really bad or kind of normal? I'm pretty sure that means that I'm getting impinged, but I''m not 100% sure... The stretch you're referring too doesn't really help you squat any better it's mostly to counteract all the tightness that comes from lots of squatting + sitting in a desk all day. I'd highly recommend going to a yoga class, you'll find all sorts of tight and weak places and ways to correct them. Some more stuff: | ||
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mordek
United States12705 Posts
@gotunk I have SI joint issues that have been plaguing me for nearly 2 years :/ I made that initial squat progress in like 4 months. @nmct I could try it's just busy with work/baby/wife/life. Not an excuse but 3x is what I have in place currently. I'm in a car waiting for my bros college tour to finish on three hours of total sleep some nuts to eat since last night and baby is unhappy. Rough start to vaca. | ||
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MtlGuitarist97
United States1539 Posts
Deadlift - 1x3 @275 lbs Chin ups - 3x8 @BW + 20 lbs Dips - 3x10 @BW + 20 lbs Dumbbell Flyes - 3x8 @25 lbs Dragon Flags - 1x5 I'm going to do the stuff from that Limber 11 video, it seems like it should be pretty good. Also, I found this article: http://www.t-nation.com/free_online_article/most_recent/5_deadlifting_mistakes_and_how_to_fix_them Since I'm basically a complete beginner, is it enough to just constantly work on mobility and just make the most of my warm up sets, or should I actually try to incorporate what they're suggesting? Also, @Mordek, what colleges did your brother visit? I just visited Boston University, Boston College, Tufts, and Northeastern over my February break, and I'm probably gonna head down to UVA, Johns Hopkins, University of Maryland (I believe Eshlow went there iirc?), and GWU some time in the next month or so. Pretty nervous considering I get my SAT scores back tomorrow x_x | ||
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decafchicken
United States20090 Posts
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MtlGuitarist97
United States1539 Posts
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autoexec
United States530 Posts
squat mobility is not simply a single muscle group. You have to get everything from ankles up through thoracic spine. For me, I just had to stretch a ridiculous amount and then start from the bottom with my form. Deloaded all my weight and went to perfect form and worked my way up. Squat went up 70ish lbs in 3 months lol #gainz | ||
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