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  #41  
Old 10-22-2009, 04:05 PM
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Default 10/22

I've found that I can't squat for crap (like normal) until I do a warmup and mobility exercises. Then I'm good for a few hours. Going to be scheduling that ROM/weakness assessment with my physical therapist in the next week or so, just have to wait for things at school to cool down.
Here are a few vids for today's form check. I didn't bother putting one up for pullups, because I'm more than confident in my form for those.

Mil. Press
Pullups
Unilateral Bench
Abs



First rep was a bit off-balance, but normal after that
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  #42  
Old 10-22-2009, 04:26 PM
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just make sure on the militaries....squeeze your butt and your abs.
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  #43  
Old 10-24-2009, 05:46 PM
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Default 10/24

Well, I've run into a problem. Discovered that I can in no way do overhead squats, and I'm not entirely sure what flexibility issue(s) are causing it. I felt my left ankle (left foot is the one that doesn't work and the tendons are partially frozen) giving me a lot of crap, but I have just as much upward ROM in that one as I do the other, so I'm not really sure. Another problem is that I can't get the weight far back enough. That's as far back as I can bend my shoulders. Everything else went pretty well. My squats still aren't entirely as deep as they should be, but they are definitely getting deeper, and are finally significantly below parallel. Considering what I've been through, I'd say they're coming along real nice. Mobility exercises are a godsend.

Overhead squats
Back squats
Bench
DB rows

Videos were taken on my last set of each exercise (last workout doing the honeymoon period), I stopped when my form started to get shaky. I posted a video of my OH squat, uhh, attempts to see if anyone might see anything in them.

Failed OH squats

Squats

Bench

Rows
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  #44  
Old 10-24-2009, 07:51 PM
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there's alot of good ankle mobility exercises out there....hit up youtube...also...do you have a foam roller? need to work on your thoracic extension...and it looks like you need to stretch your internal rotators...lats and pecs...those will hold you back from getting the bar where it needs to be overhead.

can't tell in the bench vid...but make sure your elbows are in at 45 degrees to your side...so the bar hits just below the nipples.
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  #45  
Old 10-24-2009, 07:53 PM
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oh squats take a little while to get down...just be patient
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  #46  
Old 10-25-2009, 03:40 PM
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If you're going to do rows with DBs I would get a platform to raise them a bit. You are rounding your back a bit to get that low. I would reccomend using a BB to start with the same start height as a DL.

If you want to use DBs then I think one arm at a time might be the ticket. I've always done them by putting one knee and one hand on a bench and use the opposite hand to do the pulling. If that makes any sense.

I looked for a vid on youtube but its mostly a bunch of dummies showing off how much weight they can row with shitty form. lol Anyone else have a good vid of a proper DB row?

*I found one in anuj's journal a couple pages back. Not too sure how to link it though.**

IW
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  #47  
Old 10-25-2009, 10:11 PM
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You cannot start learning the OH Squat using a barbell. You have to start off with a broomstick. So get a broomstick and practice. It will take you some time to get it right, but trust me: it will come. So your next step with this exercise is to get a broomstick and do a few sets of 2-3 reps at the most. Try to really hone in your technique.

Forget about squats and start doing front squats. They're a LOT more effective.

Bench Press looked decent...tuck your elbows in at all times - never flare them out.

Don't do dumbbell rows like that....If you want to do dumbbell rows, this is the way to go:


You never answered my question: how often can you lift? This will be crucial in devising a template for you to follow..
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  #48  
Old 10-26-2009, 04:43 PM
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Default 10/26

Anuj is very generously helping me work out a training regimen. Today I had to get in and just do something or else I would have had to miss the day so I just made a plan and stuck with it. My front squats are weak but doing well so far as I can tell, I'm getting a lot deeper. The set I video'd was still an improvement, but the next one I made sure I was pretty much resting on my calves. Still amazed at what the mobility exercises can do even for someone in my shape. The guy filming my pullthroughs jacked the video up so I don't have one, but I've got the first two. DL form looks improved, but not as much as it needs to be. Things to work on.

Front squat: 4x6 at 95
Pullthroughs: 4x6 at 120
Deadlift: 1x5 at 250
Accessories/core: done


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  #49  
Old 10-26-2009, 05:18 PM
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Your front squats are decent.

You deadlifts on the other hand need a LOT of work. You need to move back down to 135 lbs. Let me see if I can find some info for you...
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