Operation Fix Posture/Rehab - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Pitysister · 09-26-2008, 10:47 AM

9/26/08

Lots of foam rolling, hip mobility drills, short static stretches for priformis and quads, and front plate squats to get loosened up.

Front Squats - 85, 3 x 5

RDL's - 70, 3 x 15

super set with

Pushups - wide, 25, medium, 25, close, 17

Dead bug variation 1 - 3 x 10 per leg.

Static quad stretch, hip flexor stretches, priformis stretch.

good to be back doing shit again. gotta fix some posture issues before i get super back into full swing.

i got a vid of front squats i'll get uploaded.

i'll dedicate this journal to mister eric3237

Pitysister · 09-26-2008, 10:56 AM

http://s219.photobucket.com/albums/c...t=MOV00147.flv

EricT · 09-26-2008, 04:54 PM

Awww...shucks,

Looks good pity. Nice and simple and to the point.

Front squats look EXCELLENT. See if you can stop pulling your head back like that though. Try and keep it neutral.

I take it the pushups were push up plus...if not do that or at do some "press ups" as well..just make sure to get that scapular protraction in and hold it a second.

You could have thrown in another scapular move as well. You don't need to save them for any "shoulder" or upperbody day. Just distribute them thoughout.

Looking good.

Pitysister · 09-26-2008, 09:23 PM

the reason my head is like that...is my hands are right under my chin...doing the cross grip

i much prefer that to the clean grip.

the pushups were just pushups....but i did a bunch of scap pushups during warmups.

the rdl's were like speed rdl's. fun shit, i have missed them and hip extensions alot. and i'm learning to love front squatting

i really don't see any back squatting in the picture for a long time.

i'll try to work out a program before i hit the hay tonight and fire it off to ya.

EricT · 09-27-2008, 01:22 PM

Cool.

Well if you don't feel comfortable with a clean grip then use straps tied on as handles.

Pitysister · 09-27-2008, 05:27 PM

did you receive my private message?

EricT · 09-27-2008, 06:00 PM

Just responded.

HIThopper · 09-28-2008, 12:24 AM

Very nice front squatting Pity.Hope some good time away from back squatting heals you up bro.

Pitysister · 09-28-2008, 09:37 AM

i hope so too....no need to compress the spine for awhile

ChinPieceDave667 · 09-28-2008, 10:34 AM

I feel your pain man. I got to say the foam roling will make a world of difference. Good luck with everything.

09-26-2008, 10:47 AM	#1 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,544 Country: Gender:	Operation Fix Posture/Rehab 9/26/08 Lots of foam rolling, hip mobility drills, short static stretches for priformis and quads, and front plate squats to get loosened up. Front Squats - 85, 3 x 5 RDL's - 70, 3 x 15 super set with Pushups - wide, 25, medium, 25, close, 17 Dead bug variation 1 - 3 x 10 per leg. Static quad stretch, hip flexor stretches, priformis stretch. good to be back doing shit again. gotta fix some posture issues before i get super back into full swing. i got a vid of front squats i'll get uploaded. i'll dedicate this journal to mister eric3237
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-26-2008, 10:56 AM	#2 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,544 Country: Gender:	http://s219.photobucket.com/albums/c...t=MOV00147.flv
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-26-2008, 04:54 PM	#3 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	Awww...shucks, Looks good pity. Nice and simple and to the point. Front squats look EXCELLENT. See if you can stop pulling your head back like that though. Try and keep it neutral. I take it the pushups were push up plus...if not do that or at do some "press ups" as well..just make sure to get that scapular protraction in and hold it a second. You could have thrown in another scapular move as well. You don't need to save them for any "shoulder" or upperbody day. Just distribute them thoughout. Looking good.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-26-2008, 09:23 PM	#4 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,544 Country: Gender:	the reason my head is like that...is my hands are right under my chin...doing the cross grip i much prefer that to the clean grip. the pushups were just pushups....but i did a bunch of scap pushups during warmups. the rdl's were like speed rdl's. fun shit, i have missed them and hip extensions alot. and i'm learning to love front squatting i really don't see any back squatting in the picture for a long time. i'll try to work out a program before i hit the hay tonight and fire it off to ya.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-27-2008, 01:22 PM	#5 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	Cool. Well if you don't feel comfortable with a clean grip then use straps tied on as handles.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-27-2008, 05:27 PM	#6 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,544 Country: Gender:	did you receive my private message?
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-27-2008, 06:00 PM	#7 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	Just responded.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

09-28-2008, 12:24 AM	#8 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 980 Country: Gender:	Very nice front squatting Pity.Hope some good time away from back squatting heals you up bro.
	HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe My Youtube http://www.youtube.com/user/cjmack23ok

09-28-2008, 09:37 AM	#9 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,544 Country: Gender:	i hope so too....no need to compress the spine for awhile
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

09-28-2008, 10:34 AM	#10 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,247 Country: Gender:	I feel your pain man. I got to say the foam roling will make a world of difference. Good luck with everything.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

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