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Old 03-25-2009, 05:05 PM   #911
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Thanks hops. I'll try that when I'm feeling good again.
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Old 03-28-2009, 10:17 AM   #912
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Saturday March 28th/2009


Well I finally am feeling better. Just a bit of a scratchy throat but I think thats on the way out.

Squats
bar x 8
135lb x 5
185lb x 3
205lb x 3
225lb x 3
245lb x 1
265lb x 0

These were done with quite a wide stance. I didn't have my partner there to judge if I was hitting below paralell but I think so. Its a whole new feel to squatting when its this wide. I think it will eventually make me stronger if I keep doing it this way but right now I'm weak as F.

BB Bench Press
bar x 8
95lb x 8
115lb x 8
135lb 2x8

Just feeling out bench again. Felt a little stretching in the shoulder but overall not too bad.

Rack Pulls
135lb x 8
225lb x 8
315lb x 3

The shoulder didn't mind the 225 but it wasn't too happy with the 315...

Incline DB Press
25lb 3x8

I only get pain on these when I squeeze the DBs together right at the top.


Thoughts

Well between hurting my shoulder, getting sick, and starting to squat differently I feel like I'm a newb again. Wah!

IW
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Old 03-28-2009, 12:21 PM   #913
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I found it hard to get use to wide squatting also. At first i was doing it with no briefs , but they hurt my hip joint. Now I always wear them and I'm back to 100% . But I personally only go wider on the heavy sets.

Nice lifting , man . Coming back from a cold sucks !

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Old 03-28-2009, 03:36 PM   #914
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Dub do a shit tonne of mobility work for your hips etc that will help alot with things.One thing I found very helpful is using the tennis ball around my groin area for about 5 mins or so each leg as I am very tight there, this helps me loosen up that area.Lots of leg swings and side lunges help during my warmups too.

It feels weird at first with a wide stance but you should be noticebly stronger when you get used to it.Do you do any DE box work? That might be the place to start before going super heavy.

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Old 03-29-2009, 06:19 AM   #915
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My hips gave me problems for a couple of months also. I had to do lots of foam rolling, stretching, and mobility work every workout. You'll probably find it easier to gradually widen your stance. I think that will probably make it easier in the long run.

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Old 03-29-2009, 10:56 AM   #916
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The mobility is really not an issue for me for some reason. I think the one problem is that my inner thigh muscles are weak. Hip adductors? I think I might just have to go back to a 5x5 for my squats for a while and start light and planned progression. Feels like I have to relearn everything!

IW
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Old 03-29-2009, 01:20 PM   #917
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Quote:
I think the one problem is that my inner thigh muscles are weak.
Mine too,the only thing that helps is doing a shit load of myo release work before I squat after and sometimes between sets too.If I do single leg stuff like bulgarians and dont do any release work I am gauranteed to hurt something.Everytime.

Good idea to slowly work the stance out too Ross.
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Old 03-30-2009, 05:52 PM   #918
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Monday March 30th/2009

BW: 188.5lb

Military Press
bar 8
65lb x 5
85lb x 3
105lb x 5
115lb x 5
125lb x 5
135lb x 3,2

Shoulder was pretty tight at full ROM so I stayed slightly conservative.


Chin-Ups
bw 5x4

My shoulder really didn't like these. I couldn't do pull-ups at all.


Flat DB Bench
45lb x 10
50lb x 10
55lb x 10
60lb x 8


Seated DB Curls
25lb x 10
30lb x 10
32.5lb x10
35lb x 6


Thoughts

Well for my first real upper workout after my injury I think it went pretty well. I've lost some strength on my right side and I've got some tight muscles to contend with but I think all will be well pretty soon.

IW
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Old 04-01-2009, 07:56 PM   #919
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Wednesday April 1st/2009

Squats
bar x 8
135lb x 5
165lb x 8
185lb x 10
205lb x 10,7

Well I was doing wide squats again today. I found that even with wide squats as I warm up I just get more and more depth. I think I was hoping that if I went wide enough it would physically stop me from going too deep but it seems that I have to stop the squat manually. My control is terrible I realize now. I have been squatting much too fast and bouncing out of the hole for a long time. Its going to take some time to undo.


Front Squats
bar x 8
95lb x 10
115lb x 10
135lb x 10
155lb x 8


Cable Oblique Twists
45lb x 10
50lb x 10
55lb x 10
60lb x 10

Thougths

Did some bbq'ing before the gym today... had three burgs. Man, you'd think I'd learn.

IW
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Old 04-01-2009, 10:17 PM   #920
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Have you tried box squats ?
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