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Thanks hops. I'll try that when I'm feeling good again.
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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 |
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 ! |
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. |
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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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 |
Quote:
Good idea to slowly work the stance out too Ross. |
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 |
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 |
Have you tried box squats ?
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