rip would likely comment on the youtube username and women doing aerobics in the background. could be good.

Alright, good tips here. I'm stretching/doing activation exercise for my lower back every day, in addition to foam rolling. I'll be sure to add some hamstring stretches as well. If I can fix this it's def worth it. What are pavel's?

Haha, man hadn't thought of the youtube user name. It's kinda stuck as one of my intarwebz nicks after watching the show "Angel" (a Buffy spin-off) many years ago in which the main character was called "Angelcakes" by a gay demon. I don't think I'll include that explanation :/

Well I'll post it to rip along with the pics I've taken and see what he says.

's ok. But no wai I'm changing the date now, ordnung muss sein!

2009-11-12


Squat
3x5x70 (155 lbs)

Alright, these were way better. I tried the trick of putting knees forward first to correct position, then moving the ass. Got a better back position, less vertical. Knees still slide forward somewhat at the bottom if I don't concentrate, but not nearly as much as before. Think I'll do one more workout with this weight to nail form before moving up again.


Press
3x5x50 (110 lbs)

Yeah buddy, love the press after fixing form. Some ******ed old douche came up and asked us to perform sets faster and not talk so much in between. He seemed very confuzzled when I told him I needed to wait to recuperate properly.


Rack Pull-ups
2x10
1x9

Weird, couldn't get the last rep. Prolly didn't wait long enough.


Crunches
3x10xsome weight on machine thingy

Alright, wanted to throw in some anterior assistance work as well. I haven't really checked, but are planks good for this? Goal is mainly as assistance for squats/DLs. And ripped abz ldo.

Lol, I'm trying to picture this, but I'm having a hard time. Pretty funny anyone would do this.

I know there's not really a reason or place for 1RM stuff but have you checked to see what your 1RM on the press is?

Nah haven't bothered with any 1RM stuff, I'm advancing every workout (well apart from the lame squat/DL...) so I don't quite see the point. First time using bigger weights (15 kgs) on the press, that was pretty cool. Every milestone helps.

Old guy thought we were spending too much time on the squat rack, what with squatting and then pressing. It's a pretty ****ty gym with just 1 rack and 1 power cage and pretty heavy traffic.

Eh last log entry should have been Nov 14th ldo

Congrats on the press milestone Soulman. I just did 57.5kg 5,5,4 yesterday it was damn hard. I think I'll have to microload tbh. Lol at the old guy. I'm a massive rack hog at my gym but rarely get asked how many sets I have left.

Thanks

Yeah microloading is really the way to go for the press, I was almost disappointed I got the 50 kg, that way I couldn't use my shiny new fractional plates lol.

Skipped workout today, had no choice with a massive workload and social engagement later.

thread posted at SS forum awaiting Rip's approval, we'll see if he rips me to shreds or not.

Well I'm sure in Rips little microcosm its punishable by death but unfortunately some of us have lives.

Gl on getting help from rip. He seems pretty nice to help out people as long as they aren't idiots and are genuinely trying to learn and get better. It's pretty hilarious when they are idiots.

Thread on the SS forum.

To the point I guess, although I replied further to expand a bit (since it's not really a question of lumbar awareness). Don't expect a follow-up answer really. So I'll just do tons of hamstring stretches and hope everything fixes itself.

holla

milesdyson = mark rippetoe

Anyway, have you thought about adding GHRs into your program?

Soulman, link.

heh, you are very good at the form tips Really, you nail that ish every time.

that being said, I tried my damnedest to shove knees out - although this was the first workout I tried and I was hella focused on chest up/back in extension so it probably got lost in the tango.


kyle,
my crap gym obviously doesn't have a GHR station so no luck there. I'll stretch the **** out of my hamstrings though, each and every day.


Anyway, I reckon it might take some time to fix it, and rip didn't feel like answering. Do you guys think I should just go full steam ahead with DLs while I'm working on the hams, or should I do RDLs/SLDs/something else? I'm dying to get back to lifting heavy (or not so heavy, as the case may be) stuff off the floor

thanks, I already do 4 of those as part of my stretching regimen (they're in magnificent mobility), I'll check out the other ones as well

Just do the DLs with Rip's cues. You'll be fine IMO.

And you can do ghetto GHRs as well. Google for them. A back extension + BW leg curl should help you a ton in those areas. I know it's helped me.

Hah, awesome. I should be able find some equipment to do those - these looked like the best set-up. Tons of different version people tried.

Yeah, the GHR done out of the lat pulldown machine is very common and it gives you some room to get a partial back extension in too.

Would round back and flat back goodmornings me a good exercise for you Soulman?

Probably, but I'm not sure if they're better than RDLs/GHRs/stretches. Especially since Rip underlines the potential for injury.

FML

compared my flexibility in the hams compared to my brother, who is able to set-up just for the DL. I was decently more flexible than him. I.e. it can't really be the hams, can it? Argh. I'm about ready to give up.

How did you compare flexibility? Did you compare the flexibility of your glutes as well?