[quote]bignate wrote:
glad to hear your getting back on the platform dude, honestly if i can say one thing its: dont sqaut until you complete fix your problem. i made that mistake and although yours may not be as total body damaging you dont want it to get progressively worse.
Lifts are looking solid dude, ill be keeping up, i just started hitting the serious weights again so well see what happens.[/quote]
Thanks Nate, I dont plan on it. I’ve wasted way to much time injured from squatting, that it takes away from my other lifts.
And how are you holding up? Is the back fully healed yet?
[quote]AccipiterQ wrote:
[quote]BlackLabel wrote:
[quote]VikingsAD28 wrote:
I will bet you a shiny nickel that you will gain more size doing this program than you did on your last one.[/quote]
I have to agree. I got a good amount of size from powerlifting… I was 190 lbs of fat my freshman year, and at the end of my senior year I was a (kind of) solid 240.
My bodybuidling phase was a dumb fucking move. Im ready to compete again. [/quote]
Go get em! Any news on PT so you can squat again? [/quote]
Thanks Accipiter!
Nothing yet, and probably not anytime soon since it will cost to much.
Im starting to think my deadlifting is affecting it, but I cant be for sure, and I dont wanna mess up my training because of it.
[quote]BlackLabel wrote:
[quote]AccipiterQ wrote:
[quote]BlackLabel wrote:
[quote]VikingsAD28 wrote:
I will bet you a shiny nickel that you will gain more size doing this program than you did on your last one.[/quote]
I have to agree. I got a good amount of size from powerlifting… I was 190 lbs of fat my freshman year, and at the end of my senior year I was a (kind of) solid 240.
My bodybuidling phase was a dumb fucking move. Im ready to compete again. [/quote]
Go get em! Any news on PT so you can squat again? [/quote]
Thanks Accipiter!
Nothing yet, and probably not anytime soon since it will cost to much.
Im starting to think my deadlifting is affecting it, but I cant be for sure, and I dont wanna mess up my training because of it. [/quote]
If you think it might be your deadlift, chuck up a video in here and I’m sure people could look at it and give you some pointers if they’re needed. From a different standpoint, do you sit a lot during the day? I noticed when I corrected my sitting posture (in class from 8-5 most days) it fixed a lot of my back issues. That and being in physical therapy school helps because I have classmates that can I get to treat me…
Wow 20 reps on the Press too, I think your OHP is better than mine!
[quote]wiggles wrote:
If you think it might be your deadlift, chuck up a video in here and I’m sure people could look at it and give you some pointers if they’re needed. From a different standpoint, do you sit a lot during the day? I noticed when I corrected my sitting posture (in class from 8-5 most days) it fixed a lot of my back issues. That and being in physical therapy school helps because I have classmates that can I get to treat me…[/quote]
I’ll post a few new videos soon, got a few on my youtube account already but they are not from great angles. I’m actually convinced now it is my deadlift… since the injured area was on fire today after a 20 rep set.
I dont sit at all… im actually standing for a good 10 hours, 6 days a week. I really want to see a physical therapist, but I just cant afford one. I might see the trainer at the high school I coach at, but he cant do anything major.
Thanks for the post, always appreciate someone tryin to help!
[quote]trav123456 wrote:
Wow 20 reps on the Press too, I think your OHP is better than mine![/quote]
Haha maybe, but i’ve always been pretty strong at OHP. Your bench is still way better than mine.
4-9-11
Deadlift:
135
225
275x3
315x1
340x20
Hamstring curl: 4x10
Back extensions: BW x 3 x 8
Really happy with this. I wanted 15 and just kept going.
Not so happy with some of the comments I got during/after the set … and I quote “why is he dropping it like its 500 lbs?” Oh well, don’t wanna get to worked up over it since they were both 5’2 “bodybuilders”.
Next time fucking let out a deadlift war cry and see how they like that!
340x20??? fml lol
340x20?!!? Damn. You’re a Rep-Monster.
[quote]trav123456 wrote:
Next time fucking let out a deadlift war cry and see how they like that!
340x20??? fml lol[/quote]
Thanks man, I should have. There is one other guy there that can deadlift around 455, and he usually only works up to around 385-400 making a shit load of noise, and everyone thinks hes a god. Hopefully they will shut the fuck up when I start repping 500.
Not sure what im working up to next wave… but I want 20 reps again.
[quote]Racer377 wrote:
340x20?!!? Damn. You’re a Rep-Monster. [/quote]
Thanks, i’ve always done well with high rep deads.
4-11-11
De-load
Just did a few sets of bench and some tricep accessory.
4-12-11
Biceps;
Preacher curl: 4x12
DB curl: 3x12
Cable curls: 5x12
That’s all I did today, thank god it’s my deload because I felt like shit.
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.
I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.
Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.
Thoughts on this would be much appreciated.
Nice log. I have pretty much the same injury as you. My left hip is ‘ok’ but the right one is really killing me. Got it from squatting 3 times plus stretching everyday and ignoring the injury when it began.
I should have worked on dynamic flexibility first and be more conservative with stretching.
Stretching my glutes gives me some relief and stretching hamstrings a little bit of relief. My problem with the squat lies in lower back rounding and this article helped me identify the cause: Hips Don't Lie
I can also recommend the mobility wod: http://www.mobilitywod.com/
I also want to start the juggernaut method but I’m still thinking if I should do it while I can’t squat.
[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.
I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.
Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.
Thoughts on this would be much appreciated. [/quote]
Idk what kind of equipment youve got where you work out, put if you have a safety squat bar that would let you put your hands on the rack and sit way back. If not, just go for box squats, nothing wrong with that.
Off topic, Ive been told that you should put a limit on how much you increase your training max from each wave. For example, if you got 20 reps on deads like you did, that would call for a 50 pound increase in training max, which may be a bit much. Have yall heard of putting a limit on it as well? and if so, any idea where about that limit should be?
[quote]Chris87 wrote:
Off topic, Ive been told that you should put a limit on how much you increase your training max from each wave. For example, if you got 20 reps on deads like you did, that would call for a 50 pound increase in training max, which may be a bit much. Have yall heard of putting a limit on it as well? and if so, any idea where about that limit should be?[/quote]
10 rep cap it says in the book, and also calculate your max based on that performance using the ((reps)x(weight)x0.033)+ weight and if it’s too close then don’t increase it as much. ie if that formula puts your max as 315 and your new training max is going to be 310 then that’s too close. It says keeping a 5-10% gap between your training max and your calculated max is the best way to keep things smooth.
So 5% of 315 is about 15 pounds, 10% is about 30 so 285-300 is the highest you want to have your training max for that lift. Keep in mind that high reps distort this formula, so use your own discretion.
I’m sure you’ll figure out your squat dude, have you thought of just having a squat day where you mess around with form and do practice sets?
It’s just a matter of time before you figure it out if you focus on it!
[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.
I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.
Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.
Thoughts on this would be much appreciated. [/quote]
I think this is totally possible and my training partner is the exact opposite. He has long tibias and short femurs, if I got the bones right. When he front squats, his shins are nearly vertical and he is pretty close to upright. It kills his front squat and quad development, but he is literally all ass and can squat well over 500 as a light 181.
Rippetoe, believe it or not, actually answered this for me when I asked him about it, and sure enough we got out the measuring tape and verified it.
If you google, you can find averages for the leg segment lengths, then compare yourself to them to see if it is indeed a weird anthropometry? issue.
Sadly, I don’t know how to modify your squat to take advantage of it or minimize it if it is a weakness.
[quote]BlackLabel wrote:
So as you guys know, I have a pretty fucked up squat. Today I was messing around whyll my friend finished up his deadlifts, and I might have figured out the problem.
I believe that my thigh’s are actually longer than my lower leg, or whatever the fuck you wanna call it… so it makes it literally impossible to stop my knees from bowing out. I was doing BW squats, and some reps with 135 (which felt fine btw, no pain) and the only way I can squat normally is if I box squat, or hold onto something and sit waaayy back (which obviousely I cant do when free squatting). Same thing goes for deadlifting… I have to start off the pull sitting pretty far back on my heels so that my knees stay behind (or right in line with) my feet.
Im not sure if this is even possible? So I could just be rambling about nothing… but I will have to take video.
Thoughts on this would be much appreciated. [/quote]
Video would really help, because I can’t tell if you mean bowing out, or moving forwards over the foot. MarauderMeat discussed his free squatting one point, and to paraphrase what he said, without gear on, you can’t “sit back” as far, so there’s inevitably going to be some movement of the knees towards the toes… I can almost guarantee my femurs are longer than my lower legs, and that advice helped my squat alot. Once I focused more on going down, then way back, my squat not only felt alot better, but my numbers went up.
Now, if the legs are traveling in or out beyond the line of the feet, I’d point the finger at a muscle weakness or imbalance somewhere, but thats just all the PT talking.