as for weird squat balance, its probably poor mobility. you probably improved your form recently somehow and as a result you are experiencing a better squat but your mobility isnt good enough to keep it stable. the only thing i would worry about is avoiding tweaking your knees as you try to figure out whats wrong, as they are quite vulnerable when you start fucking around with different stances.
atm i just pick whatever feels safest for my knees and roll with it, some reps i have weird balance and some i dont, so long as my back is set and my knees are safe i dont care. except your back can come unset if you lose your balance so just be aware of that as and when it happens.
thats what i think anyway.
i also am kinda moving up slowly (3x5 then 3x7 before moving up weight) which lets me look at form for longer..
today:
morning... dragged myself out and done...oh yeah, squat 80kg 5-5-5 evening... OHP 50kg 4-4-3, then a number of random lighter sets, then Deadlift 110kg 1x5. i set it ontop of a plate so it was a few inches higher. i cant get down low enough whilst maintaining a set back otherwise. ideally i'd have it on 2 plates but it worked out fine.
feeling a lot better since the quit smoking drug i was taking wears off and my depression slowly abaits again
also, grats to HeavOnearth
BROODWAR LAST EVER OSL FINALS IN 11 HOURS
Last edit: 2012-08-04 06:43:53
Cool BW Music Vid - youtube.com/watch?v=W54nlqJ-Nx8
Cecil United States. August 04 2012 07:03. Posts 357
On August 03 2012 13:10 Cecil wrote: Here is 1/4 of the course that my running team is going to do on the 18th to prepare for Tough Mudder. We do this with 15% bodyweight in bricks in our backpacks for good measure:
Anybody else rockin' tough mudder this year?
Planning to, but info is a little light on at this stage. First time they'll be running it in Japan I believe.
Japan? Knowing them they will step up the obstacles big time...
www.regimentrunning.com
decafchicken United States. August 04 2012 08:13. Posts 15327
did a crossfit workout today to take it easy on my knees and shoulder 10x deadlift @ 2xbw (405) 20 ball slams - 25lb 30 pull ups 40 push press - 115 50 sit ups 10 bw power cleans (215) 30 ring dips (i put my feet on a box) 30 sumo deadlift high pulls at 115 40 burpees 50 kettleball swings - 53 lbs
On August 03 2012 16:26 ShadowDrgn wrote: It's normal for your form to break down when you're lifting at your max. Your sets below 90kg look excellent, and even your first rep or two at 90kg is very good. Sure, they get progressively worse, but even that fifth rep broke parallel when you're obviously tired and struggling. I don't see any problems with your squat. Just keep your core tight, chest up, and keep getting stronger.
Well my max is 115kg. 90kg is really not exhausting at all for my legs, I just struggle to stay upright. But I want to finally fix my form. If I continue past 90kg I fear my form will get progressively worse, which has happened before.
Honestly, your technique on 90kg is as good as it gets. You go below parallel, your back stays upright, nothing wrong imo. I disagree with the idea of worrying too much about your technique getting worse as the weights get heavier, that's what happens in all exercises, and staying on a weight below max to try to improve your technique is pointless when the reason for bad technique is insufficient strength. That strategy works when you don't know how to do the technique, but not when your muscles are the limiting factor.
If your technique on 112.5kg is bad enough to result in injuries, then start on 90kg again and work your way back up to 112.5kg with normal SS progression (perhaps increasing the weights by 5kg rather than 2.5kg at the start). However, you really need to break through your max to ensure you keep exercising the weak muscles. By the time you get to 125kg, your technique on 105kg will look like your current technique on 90kg, and by the time you get to 140kg, your technique on 120kg will look like your current 90kg. That's the big thing for me with squats, it never feels good. If you feel like you did the set with perfect technique then chances are the weight was way too low.
For example, look at the videos by GoTunk, funkie and sJarl on their max: + Show Spoiler +
Obviously this is 1RM, but the point is that technique always progressively deteriorates with squats, and the trick is just to exercise at a level where you won't injure yourself.
Never sacrifice technique!!
Last edit: 2012-08-04 08:13:55
how reasonable is it to eat off wood instead of your tummy?
sc4k United Kingdom. August 04 2012 08:29. Posts 4570
On August 04 2012 08:13 decafchicken wrote: did a crossfit workout today to take it easy on my knees and shoulder 10x deadlift @ 2xbw (405) 20 ball slams - 25lb 30 pull ups 40 push press - 115 50 sit ups 10 bw power cleans (215) 30 ring dips (i put my feet on a box) 30 sumo deadlift high pulls at 115 40 burpees 50 kettleball swings - 53 lbs
Took me 40 minutes rofl
Jesus christ, I would die after about 10 minutes.
decafchicken United States. August 04 2012 09:03. Posts 15327
On August 04 2012 09:03 decafchicken wrote: yea it was fucking miserable lol. my lower back is toast.
Wasn't as fun as i thought. Competing for weights is so much more exciting than competing for time
You Gotunk and sJarl are real inspirations, seriously.
I just want to say I have 370 APM - Liquid'Tyler SotG 14-12-2011 "I mean it's too bad you can't be paid to be, you know, a chicken shit fucking whiny bitch on the internet or we would have lots of rich community members" Nick "Tasteless" Plott
Daigomi South Africa. August 04 2012 09:53. Posts 4302
On August 04 2012 08:13 decafchicken wrote: did a crossfit workout today to take it easy on my knees and shoulder 10x deadlift @ 2xbw (405) 20 ball slams - 25lb 30 pull ups 40 push press - 115 50 sit ups 10 bw power cleans (215) 30 ring dips (i put my feet on a box) 30 sumo deadlift high pulls at 115 40 burpees 50 kettleball swings - 53 lbs
On August 03 2012 16:26 ShadowDrgn wrote: It's normal for your form to break down when you're lifting at your max. Your sets below 90kg look excellent, and even your first rep or two at 90kg is very good. Sure, they get progressively worse, but even that fifth rep broke parallel when you're obviously tired and struggling. I don't see any problems with your squat. Just keep your core tight, chest up, and keep getting stronger.
Well my max is 115kg. 90kg is really not exhausting at all for my legs, I just struggle to stay upright. But I want to finally fix my form. If I continue past 90kg I fear my form will get progressively worse, which has happened before.
Honestly, your technique on 90kg is as good as it gets. You go below parallel, your back stays upright, nothing wrong imo. I disagree with the idea of worrying too much about your technique getting worse as the weights get heavier, that's what happens in all exercises, and staying on a weight below max to try to improve your technique is pointless when the reason for bad technique is insufficient strength. That strategy works when you don't know how to do the technique, but not when your muscles are the limiting factor.
If your technique on 112.5kg is bad enough to result in injuries, then start on 90kg again and work your way back up to 112.5kg with normal SS progression (perhaps increasing the weights by 5kg rather than 2.5kg at the start). However, you really need to break through your max to ensure you keep exercising the weak muscles. By the time you get to 125kg, your technique on 105kg will look like your current technique on 90kg, and by the time you get to 140kg, your technique on 120kg will look like your current 90kg. That's the big thing for me with squats, it never feels good. If you feel like you did the set with perfect technique then chances are the weight was way too low.
For example, look at the videos by GoTunk, funkie and sJarl on their max: + Show Spoiler +
Obviously this is 1RM, but the point is that technique always progressively deteriorates with squats, and the trick is just to exercise at a level where you won't injure yourself.
Haha, I purposefully didn't post yours because your fancy pants high bar technique remains flawless on 1RM attempts
I did 140kg 3x5 for the first time tonight and I'm damn happy with it. I'm also happy with the technique of all my reps except for the second last rep where I fell forward a bit. I've now reached my six month goal in just under two months, so it's time to set a new goal
Squats over the last two months You can't see, but it starts at 125kg RPT and ends on 140kg 3x5.
Squats since I started exercising one year ago
sc4k United Kingdom. August 04 2012 10:03. Posts 4570
On August 04 2012 10:03 sc4k wrote: wow that looks great. I might have to get me on fitocracy because I love the graph thing :D
Haha yeah. I initially joined for the gamification, but now I'm just using it for the tracking + the social aspect. It's nice seeing what all your friends are doing and having a place to chat about it.
On August 04 2012 10:09 AndyJay wrote: Yeah stats are awesome, don't think I can be arsed filling it in every workout though.
I'm very forgetful so tracking everything helps me to keep track of my progress. Also, I set up routines for everything, so after each session all I have to add is the weights of my warm-ups and work set. Takes me 2 minutes at most to log a session
Last edit: 2012-08-04 10:16:33
mcmartini Australia. August 04 2012 10:26. Posts 1812
On August 04 2012 10:03 sc4k wrote: wow that looks great. I might have to get me on fitocracy because I love the graph thing :D
Haha yeah. I initially joined for the gamification, but now I'm just using it for the tracking + the social aspect. It's nice seeing what all your friends are doing and having a place to chat about it.
On August 04 2012 10:09 AndyJay wrote: Yeah stats are awesome, don't think I can be arsed filling it in every workout though.
I'm very forgetful so tracking everything helps me to keep track of my progress. Also, I set up routines for everything, so after each session all I have to add is the weights of my warm-ups and work set. Takes me 2 minutes at most to log a session
Are you in the TL group on fitocracy? I've been on there for a while would be good to see what some other people are doing
I just want to say I have 370 APM - Liquid'Tyler SotG 14-12-2011 "I mean it's too bad you can't be paid to be, you know, a chicken shit fucking whiny bitch on the internet or we would have lots of rich community members" Nick "Tasteless" Plott
NeedsmoreCELLTECH Netherlands. August 04 2012 10:54. Posts 621
On August 04 2012 02:42 phyre112 wrote: Fuck yeah, Adipower's came in today. Making tomorrow's deadlift day a squat/clean day just because I can't wait to try them out.
After two years of wearing minimally soled Pumas (like these) I'm amazed at how heavy they are, even though I was expecting a difference, but still excited.
Once you get used to it, you won't notice the weight. They are still uncomfortable as hell to walk around in though.
yeah, I put them on right away and...
I normally wear a 13 in Adidas shoes, so I had to get these in a 12.5. My left foot is fine, but my right is just a LITTLE bigger, so it feels squeezed in the toe. Still, it's not that it "doesn't fit" it's just tight, but that's how they're supposed to feel I suppose.
I have never been this excited about a pair of shoes though.
I normally wear 46's and got the Adistar's in 44. One week of squeezing into them and they fit like a fucking glove. The leather is fantastic and will bend into a bowling ball shaped unicorn if you give them time.
Sex is my Cardio
sereniity Sweden. August 04 2012 11:00. Posts 1132
Hey guys, I recently started to take my training very seriously (I now work out 5 days a week). I want to take it to the next level but I'm unsure of how I should do so, my goal is something like the guy that is first to train in this video:
Meal 1: 3-4 Eggs and 1 bowl of Soured Milk (actually I'm not sure if it's called Soured Milk, some ppl told me that this doesn't exist in England and America so I don't know the english word for it. Either way if you wanna look it up it's called Filmjölk). I know that I should be eating oatmeal but I've been slacking abit, going to start to do so now though (and cut down abit on the eggs).
Meal 3: Usually potato + chicken/any kind of meat + bearnaise
Meal 4: 4 eggs and 1½ litre of milk (3% fat)
And to add to that I take 2 protein shakes every day (at random times, 1 before I go to bed and 1 earlier in the day pretty much).
I know my diet is far from optimal but I'm just using what I can. Could someone please give me some feedback on what I should do to reach my goal, should I be bulking right now or something else? Is there something I should exclude from my diet strictly?
Appreciate any help I can get!
Last edit: 2012-08-04 11:01:37
"I am Day9, Holy shit!"
funkie Venezuela. August 04 2012 11:47. Posts 9078
Attempted to hit 170kg, wasn't happening, fuck me for taking a day off. That is one of the fucking dumbest things ever. Day off are for pussies, and I'm not one.
I still hit 165kg ez ez (I think I didn't got 170 becaues I was scared, mentally scared of failing 170kg).
Back Squat: 60kg, 100kg, 110kg, 120kg, 130kg, 140kg, 150kg, 165kg. 125kg, 130kg, 135kg, 140kg, 145kg x 3 100kg x 2 x 5
C&J: 60kg x 2, 70kg x 1, 80kg x 1, 60kg x 6
Left gym, tired, dissapointed and with low low low self esteem.
Last edit: 2012-08-04 12:08:56
CJ Entusman #6! · Strength is the basis of athletic ability. -Rippetoe /* http://j.mp/TL-App <- TL iPhone App 2.0! */
decafchicken United States. August 04 2012 11:55. Posts 15327
Didn't really have much self esteem since I am the shortest guy in the gym weighing in at 60kg. The numbers I push are not impressive in the slightest. Some guy talked to me in the gym about how he saw me a year ago struggling with piss-weak weights and complemented me on how far I've come. Feels good man. I'd take a naked pic of myself but I'm at uni atm :c.
On August 04 2012 11:00 sereniity wrote: Hey guys, I recently started to take my training very seriously (I now work out 5 days a week). I want to take it to the next level but I'm unsure of how I should do so, my goal is something like the guy that is first to train in this video:
Meal 1: 3-4 Eggs and 1 bowl of Soured Milk (actually I'm not sure if it's called Soured Milk, some ppl told me that this doesn't exist in England and America so I don't know the english word for it. Either way if you wanna look it up it's called Filmjölk). I know that I should be eating oatmeal but I've been slacking abit, going to start to do so now though (and cut down abit on the eggs).
Meal 3: Usually potato + chicken/any kind of meat + bearnaise
Meal 4: 4 eggs and 1½ litre of milk (3% fat)
And to add to that I take 2 protein shakes every day (at random times, 1 before I go to bed and 1 earlier in the day pretty much).
I know my diet is far from optimal but I'm just using what I can. Could someone please give me some feedback on what I should do to reach my goal, should I be bulking right now or something else? Is there something I should exclude from my diet strictly?
Appreciate any help I can get!
Pretty sure we have a nutrition thread that should cover everything you need to know about eating. My personal thoughts (take it with a grain of salt I'm not shredded nor a professional): I can't see any reason to cut down on eggs, fats be good. I'd only take oatmeal if its convenient way to get calories, not the biggest fan of it, neither am I a fan of the noodles. If you really like noodles I'd avoid the instant noodles http://www.newsgd.com/culture/peopleandlife/200506080005.htm (At one point he says an occasional bowlful does not harm, if you want to be extra ordinary rather than ordinary you can read this as it will do harm). I also want to jam in more vegetables and a serving (or two) of fruit a day in there. I like milk when I'm trying to gain weight but I think a diet without milk makes getting lean much easier. If its aesthetics (rather than performance of the said youtube man) you're after the training stickies pretty much covers what you want. 3 days a week entire body strength training is recommended for people new to training in body recomp. I'd also highly recommend getting a log of some form. Nothing says clear objective progress than cold hard numbers.
Last edit: 2012-08-04 13:40:52
To crush your enemies, see them driven before you, and to hear the lamentation of their women.
Coan-Phillipi week 6: 1x2 170 kg. DL 3x3 140 kg. speed DL 3x5 140 kg. stiff-leg DL 3x5 110 kg. shrugs 3x5 90 kg. bent over rows 3x5 50 kg. good mornings 3x5 +40 kg. chinups
Felt good, got it done in just 1 hour (was in a hurry). My deadlift has never been stronger, I could have done 5 reps @ 170 kg. Looking forward to week 8, 1x2 190 kg. DL and a new PR :-)
Feeling fucking strong on my arms, pressing lots of weight for tons of reps. I can see the BW press at the turn of the corner. Last BW osl starts in 50 min, its like the end of my child hood
AoN.DimSum United States. August 04 2012 20:26. Posts 2821
by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."
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