Thanks for the tips and exercises. I'll be squating tonight so I try turning my feet out a little more.
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Thanks for the tips and exercises. I'll be squating tonight so I try turning my feet out a little more.
Romanian deadlifts, dimel deadlifts, box squats, paused squats, deficit deads, snatch grip deads etc.
I can't really pull any weight at the moment unfortunately. I believe I have a minor tear or severe strain in my upper chest along the collar bone. I talked to a sports medicine guy I know at my gym and that gave me an idea of what I did. Obviously there were no X-rays or MRIs done but they guy knows his stuff. I will definitely be adding those in once I get this healed up in a few weeks. I just don't want to risk completely tearing a peck so I'm staying on safe side.
Forgot to record my workout last night. It was the exact same exercises as Saturday but I added at least 10lbs to each exercise if not more. I also changed up the combinations too. The idea is to work on the stuff I did last first so I can give everything a shot fresh. Just trying to keep the body guessing. I have legs tonight. Going to do front squats/lunges/attempt some light DB straight leg deadlifts/curls/something else I haven't decided yet
Leg day
Front squats
135 x 15
225 x 5
275 x 5
315 x 3
365 x 1 easy but still nervous about the jump to 405 so I'll wait another week or so
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 9 pauses. Thought it was 10 but only did 9. But I did get a video
Calf raises
180 x 25
180 x 25
180 x 25
180 x 25
180 x 25
Walking lunges super set with straight leg DL. Used 45lbs DBs for both. Each set was 15 walking lunges and 15 straight leg DL. Did 5 sets
Leg curls
7 sets of 12 with 30 second breaks at 90lbs
Spent a lot of time on those front squats tonight. Took some decent breaks to make sure my back didn't start acting up but got a hell of a pump.
Front squats
135 x 15
225 x 5
275 x 5
315 x 3
365 x 1 easy but still nervous about the jump to 405 so I'll wait another week or so
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 10 pauses
225 x 9 pauses. Thought it was 10 but only did 9. But I did get a video
Calf raises
180 x 25
180 x 25
180 x 25
180 x 25
180 x 25
Walking lunges super set with straight leg DL. Used 45lbs DBs for both. Each set was 15 walking lunges and 15 straight leg DL. Did 5 sets
Leg curls
7 sets of 12 with 30 second breaks at 90lbs
Spent a lot of time on those front squats tonight. Took some decent breaks to make sure my back didn't start acting up but got a hell of a pump.
Video Removed - No longer available
This was my 6th set of what was supposed to be 10 but only did 9 for some reason. Felt good just want to hear from others on my form. @brutus79 @Docd187123 @insertnamehere. I know you 3 are good guys for advice on form let me know what you think. Anyone else is welcome too
This was my 6th set of what was supposed to be 10 but only did 9 for some reason. Felt good just want to hear from others on my form. @brutus79 @Docd187123 @insertnamehere. I know you 3 are good guys for advice on form let me know what you think. Anyone else is welcome too
I'm still new to front squats myself. But as far as pausing, is that as low as you can go? Or are you stoping at that fixed point? Paused squats are meant to be stoped at a fixed point. Not done as low as you can go. It takes all of the tension out of your legs if done that way.
I can actually put my ass more a less on the ground with lighter weight like that. I think my problem is the bouncing I don't realize I'm doing it until I watch it. That was my 6th set of 10 (actually 9) that set so I blame the bouncing on that. I did keep tension though. Next I'll try to cut out an inch or 2 see how that looks. I'm just used to going down as far as possible no matter what the weight
I noticed the bouncing also. I would go to a fixed point just at parallel and pause for a 2sec count. Take some videos from the side next time you do them so you can see a little more clearly where you are stopping.
Those looked pretty good but two things stuck out at me:
1) don't hyper extend your head upwards. Imagine a barbell on your back and you pressing your head back into it like you're making a double chin. It can be slightly up or down but leave it as neutral as possible without the hyperextension.
2) a paused squat has to be paused. At the bottom of the reps it looks like you do a slight bounce them rebound off the bounce to complete the lift rather than actually pausing it. Try to eliminate the bounce by getting to a depth within your normal ROM and fully pausing with no up or down movement. A 1-2 count is sufficient at first but you can gradually work up to a 3-5 count or more. To truly work your core you can take multiple breaths in and out while at the bottom in the pause. This will force your abs to contract harder to keep you stable.
Overall though they looked pretty good. Depth was great, knees stayed out pretty good from what I was able to see, and most importantly you kept that chest up high and upper back tight. Nicely done.
Thanks for the advice @Docd187123 @theprodgicalson. I did my first front squat maybe 3 weeks ago and I want to learn the form right the first time to avoid creating any bad habits.
One suggestion to help you with your depth is to use a box. If you want to change going as low as possible every time squat to a box. After a few macro or Meso cycles of this you should have the proper depth ingrained in you via proprioceptive feedback. You can do them for back and front squats. And there is a difference between box squats and squatting to a box, the latter being a simple touch and go off the box to recognize when proper depth is hit.
It's been a bit since I've updated on here. Been busy letting shit heal and working on a few things outside of the gym well kinda outside of the gym. Good news is my chest is feeling much better after almost a full 3 weeks on no pressing. Seems to have healed up nicely. Kinda did a free for all night at the gym to test the waters on starting to rehab that muscle a bit. We have 3 plate loaded chest hammer strength machines( flat/incline/decline). I put 1 45 on each side and did 2 sets of 10 per machine just to start stretching the muscle out and putting a little pressure on it. Did not feel a single bit of discomfort on any of the movements. I did a lot of other stretching in between each set as well to keep it loose. Very happy with the way it felt. I figure I'll do this 2-3 times a week and add a few pounds each week for next 3 or so weeks to make sure nothing feels out of the ordinary and I'm not rushing the process. I also did some military presses on the smith with a 45 on each and still no discomfort. In addition I did 2 exercises per upper body muscle groups just to round out the night. Hopefully before too long I'll be back to 100% and crushing some weight again.
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Getting ready to head to the gym. Think I'm going to switch back to my normal split. Obviously taking it easy on chest and shoulder presses. Need to test the waters on light deadlifts too. Maybe I'll see how it goes tomorrow on leg day. I will say even though my chest workout yesterday was minimal its tender from not touching it for 3 weeks
Arm workout went great
Skulls
80 x 20
100 x 16
120 x 12
120 x 12
120 x 12
Plate loaded preacher curl
70 x 15
80 x 15
90 x 15
100 x 12
100 x 12
Rope tri extension / stand ez curl bar curls
60 x 12 / 70 x 10
60 x 12 / 70 x 10
60 x 12 / 70 x 10
60 x 12 / 70 x 10
Single arm cable curl / reverse grip tri extension
20 x 10/ 80 x 10
20 x 10/ 80 x 10
20 x 10/ 80 x 10
20 x 10/ 80 x 10
Standing DB hammer curl drop set less than 20 second breaks between weights
45s x 10
40s x 9
35s x 8
30s x 8
25s x 10
20s x 12
Overhead tri extension with vbar
65 x 20
65 x 20
65 x 20
65 x 16
Skulls
80 x 20
100 x 16
120 x 12
120 x 12
120 x 12
Plate loaded preacher curl
70 x 15
80 x 15
90 x 15
100 x 12
100 x 12
Rope tri extension / stand ez curl bar curls
60 x 12 / 70 x 10
60 x 12 / 70 x 10
60 x 12 / 70 x 10
60 x 12 / 70 x 10
Single arm cable curl / reverse grip tri extension
20 x 10/ 80 x 10
20 x 10/ 80 x 10
20 x 10/ 80 x 10
20 x 10/ 80 x 10
Standing DB hammer curl drop set less than 20 second breaks between weights
45s x 10
40s x 9
35s x 8
30s x 8
25s x 10
20s x 12
Overhead tri extension with vbar
65 x 20
65 x 20
65 x 20
65 x 16
Yesterday was legs
Front squat
135 x 15
185 x 12
225 x 10
275 x 6
315 x 4
365 x 1
Hack squat
Weight in total plates
2 x 15
4 x 12
6 x 10
4 x 10
Leg extensions
130 for 7 x 12 (30 second breaks)
Leg curls
90 for 7 x 12 (30 second breaks)
Had a friend from outta town that worked out with me so I took it easy on the volume.
Today ended up just being a rest day. Spent some time with the girl and hung out.
Front squat
135 x 15
185 x 12
225 x 10
275 x 6
315 x 4
365 x 1
Hack squat
Weight in total plates
2 x 15
4 x 12
6 x 10
4 x 10
Leg extensions
130 for 7 x 12 (30 second breaks)
Leg curls
90 for 7 x 12 (30 second breaks)
Had a friend from outta town that worked out with me so I took it easy on the volume.
Today ended up just being a rest day. Spent some time with the girl and hung out.
The Sunday tradition lives on lol.
First full chest night in a while
Incline BB bench
Bar x 20
95 x 20
135 x 15
155 x 15
185 x 12
205 x 9
Flat BB bench
135 x 15
185 x 12
225 x 10
275 x 2
225 x 8
225 x 9
Seated incline fly with cables
20per arm for 7x 12 with 30 second breaks
Tri cable extensions
65 x 20
80 x 15
95 x 10
80 x 15
65 x 19
Rope tri extensions
50 x 15
50 x 15
50 x 15
50 x 15
Didn't feel any tension or stress. I made sure to loosen up and and do very slow controlled reps. Everything went smooth. I did more weight than planned but it all felt really comfortable. I could have done more with 275 but I didn't want to push my luck.
Incline BB bench
Bar x 20
95 x 20
135 x 15
155 x 15
185 x 12
205 x 9
Flat BB bench
135 x 15
185 x 12
225 x 10
275 x 2
225 x 8
225 x 9
Seated incline fly with cables
20per arm for 7x 12 with 30 second breaks
Tri cable extensions
65 x 20
80 x 15
95 x 10
80 x 15
65 x 19
Rope tri extensions
50 x 15
50 x 15
50 x 15
50 x 15
Didn't feel any tension or stress. I made sure to loosen up and and do very slow controlled reps. Everything went smooth. I did more weight than planned but it all felt really comfortable. I could have done more with 275 but I didn't want to push my luck.
Yup 200mg/w
