11-04-2011
, 11:30 PM
That hack squat machine is bad for your back and knees.
Goblet squats are good as long as you keep your low back straight - dont flex it forward or hyperextend it.
Its getting sore from sitting down because your hip flexors get tight. Roll your quads and stretch them (do not let your back arch when you stretch them though). Do it like this:
http://www.t-nation.com/free_online_...22-mcd01.hydra
Rolling your glutes/TFL with a lacrosse ball will also feel good for your low back. Lie down on your back and stick a lacrosse ball under your but cheek. Bend your leg at the knee and the hip, putting your knee on the floor and your foot on the opposite knee. Move the lacrosse ball around until you feel a spot with a sharp pain. Keep laying on that spot for a few minutes. Then move the ball and look for more sharp pains. When you get up, you should feel amazingly loose if you did it right. This is really good for your back and your knees in addition to the hips.
Goblet squats are good as long as you keep your low back straight - dont flex it forward or hyperextend it.
Its getting sore from sitting down because your hip flexors get tight. Roll your quads and stretch them (do not let your back arch when you stretch them though). Do it like this:
http://www.t-nation.com/free_online_...22-mcd01.hydra
Rolling your glutes/TFL with a lacrosse ball will also feel good for your low back. Lie down on your back and stick a lacrosse ball under your but cheek. Bend your leg at the knee and the hip, putting your knee on the floor and your foot on the opposite knee. Move the lacrosse ball around until you feel a spot with a sharp pain. Keep laying on that spot for a few minutes. Then move the ball and look for more sharp pains. When you get up, you should feel amazingly loose if you did it right. This is really good for your back and your knees in addition to the hips.
12-07-2011
, 02:33 PM
Today:
Front squat: 95x5; 115x3; 135x3; 150x3; 165x3; 180x3
CG BP: 115x5; 135x3; 155x2; 170x2; 180x2; 190x2
Bent over row: 115x5; 135x3; 155x3. Felt good but I didn't want to push it.
EZ curl: 70x5; 80x5; 90x5
Weight: 209. Been porking out lately. I'll get back down after the Holiday's (I hope
)
Front squat: 95x5; 115x3; 135x3; 150x3; 165x3; 180x3
CG BP: 115x5; 135x3; 155x2; 170x2; 180x2; 190x2
Bent over row: 115x5; 135x3; 155x3. Felt good but I didn't want to push it.
EZ curl: 70x5; 80x5; 90x5
Weight: 209. Been porking out lately. I'll get back down after the Holiday's (I hope
)
12-14-2011
, 05:56 PM
Thanks cha. I've been using the lacrosse ball every day on my forearms, shoulders, pecs and upper back. Those areas are feeling good as well.
RDL: 135x5; 185x5; 215x5; 240x5
Push press: 95x5; 115x3; 135x2; 155x2; 165x2; 175x2
Hammer PD: 90x5; 115x5; 135x5; 155x5
EZ curl: 70x5; 80x3; 90x3; 100x3
Weight: 208
RDL: 135x5; 185x5; 215x5; 240x5
Push press: 95x5; 115x3; 135x2; 155x2; 165x2; 175x2
Hammer PD: 90x5; 115x5; 135x5; 155x5
EZ curl: 70x5; 80x3; 90x3; 100x3
Weight: 208
12-25-2011
, 12:23 PM
I was rotating it in every now and then but since the last time I hurt my back I've avoided them. There used to be a safety squat bar at my gym which I loved but the guy who donated it took it back. It took a lot of stress of my back (and was kind to my shoulders as well ). I'm not doing DL's for the same reason. I'd like to try some trap bar DL's but my gym doesn't have one. Maybe I'll donate one next year.
). I'm not doing DL's for the same reason. I'd like to try some trap bar DL's but my gym doesn't have one. Maybe I'll donate one next year.
12-27-2011
, 05:41 PM
Today:
Front squat: 115x5; 135x3; Ladders with 165: 1,2,3; 1,2,3; 1,2,3
CG BP: 115x5; 135x3; Ladders with 165: 1,2,3; 1,2,3; 1,2,3
Pendlay row: 115x5; 135x3; Ladders with 160: 1,2,3; 1,2,3; 1,2,3
Ab stuff
Weight: 210. I'm looking forward to next week when I start to cut weight. Only 2 work outs this week and next so I figured I'd try something different with the ladders. I used to do these years ago and i have to admit I kind of like them. I'll do them for at least the next 2 weeks until I get back on a regular schedule.
Front squat: 115x5; 135x3; Ladders with 165: 1,2,3; 1,2,3; 1,2,3
CG BP: 115x5; 135x3; Ladders with 165: 1,2,3; 1,2,3; 1,2,3
Pendlay row: 115x5; 135x3; Ladders with 160: 1,2,3; 1,2,3; 1,2,3
Ab stuff
Weight: 210. I'm looking forward to next week when I start to cut weight
. Only 2 work outs this week and next so I figured I'd try something different with the ladders. I used to do these years ago and i have to admit I kind of like them. I'll do them for at least the next 2 weeks until I get back on a regular schedule.