[quote]DaCharmingAlbino wrote:
You can set the pins of your power cage such that you you lightly tap them when you are at depth. This’ll give you an auditory cue to pay attention to the proprioceptive inputs (how it feels).
If you can set the camera at the level of your knees and vid the squat, you’ll see if you’re hitting depth or not (e.g - whether or not the crease at the hip is at or below the top of the knee.)[/quote]
I thought about using the pins. My concern is that, if I don’t come down evenly, there is going to be a slight torque, when one side hits bottom and then the other. I have also considered a box. So that, just as my arse touches it, I know I am at depth.
I will get the wife to video it from the sitting position, next time.
Speaking of depth, what constitutes good? I always assumed that either a) the hip joint (ball) had to be lower than the knee or b) that the femur had to travel beyond parallel.
Box is the best idea and pins are the second best idea.
Rule of thumb is that if the crease at the hip is at or below the top of the knee, you’re legal. The origin of the crease, not the terminus. You can’t really gauge where the bones are, since they have all that meat over them.
[quote]DaCharmingAlbino wrote:
Box is the best idea and pins are the second best idea.
Rule of thumb is that if the crease at the hip is at or below the top of the knee, you’re legal. The origin of the crease, not the terminus. You can’t really gauge where the bones are, since they have all that meat over them.[/quote]
You can probably tell where my bones are
By origin you mean where the crease starts ON the hip, from a side view, not where the crease ends as you travel away from the center of the hip, correct?
[quote]LittleStrick wrote:
DaCharmingAlbino wrote:
Box is the best idea and pins are the second best idea.
Rule of thumb is that if the crease at the hip is at or below the top of the knee, you’re legal. The origin of the crease, not the terminus. You can’t really gauge where the bones are, since they have all that meat over them.
You can probably tell where my bones are
By origin you mean where the crease starts ON the hip, from a side view, not where the crease ends as you travel away from the center of the hip, correct?[/quote]
Keerectomundo. That’s how I interpret “parallel” anyway.
[quote]DaCharmingAlbino wrote:
LittleStrick wrote:
DaCharmingAlbino wrote:
Box is the best idea and pins are the second best idea.
Rule of thumb is that if the crease at the hip is at or below the top of the knee, you’re legal. The origin of the crease, not the terminus. You can’t really gauge where the bones are, since they have all that meat over them.
You can probably tell where my bones are
By origin you mean where the crease starts ON the hip, from a side view, not where the crease ends as you travel away from the center of the hip, correct?
Keerectomundo. That’s how I interpret “parallel” anyway. :)[/quote]
Good enough for you, good enough for me. Thanks, DCA.
GPP - Installing 3 220# chassis at work. Pick one up, waddle 10’ with it, row up and onto cart. Repeat 2 more times. Drag cart to locations. Row up and off of cart, waddle 10’, then row even higher to set them on top of UPS’s. Repeat 2 more times. I really hate those things!
25 minutes on the treadmill this afternoon.
New bench got here today!! I put it together before treadmilling…of course. Turns out that it is a Yukon, even though it said Rock-Solid. Truth in advertising just doesn’t exist anymore. Fortunately, I like Yukon. My power rack is by them.
I REALLY like the bench. It is heavy, sturdy, about the right height and sufficiently wide. It is only slightly narrower than my other. I can’t wait to try it! That will have to wait until Tuesday, though.
Just squatted yesterday but am doing it again on Sunday, to get back on the schedule I have planned out. Had it not been for my being hell bent on maxing on DLs, last Sunday, I would already be on schedule.
I have had to be patient, j-willy. I think this bench would have saved some shoulder woes. Not only is it sturdier, so won’t warp (and is actually level), but the legs are such that I can position myself further under the bar, in the rack. So, I won’t have to unrack the weight from so far back.
DCA, here is the bench on Yukon’s site. I didn’t buy it through them, though.
I have had to be patient, j-willy. I think this bench would have saved some shoulder woes. Not only is it sturdier, so won’t warp (and is actually level), but the legs are such that I can position myself further under the bar, in the rack. So, I won’t have to unrack the weight from so far back.
DCA, here is the bench on Yukon’s site. I didn’t buy it through them, though.
I have had to be patient, j-willy. I think this bench would have saved some shoulder woes. Not only is it sturdier, so won’t warp (and is actually level), but the legs are such that I can position myself further under the bar, in the rack. So, I won’t have to unrack the weight from so far back.
DCA, here is the bench on Yukon’s site. I didn’t buy it through them, though.
I had planned on doing singles today, on squats, since I just did them Thursday. Turns out that my left knee went tweaky again, before I got to my working sets. I am pretty sure that it is simply a matter of my working out too early and my knee not being awake yet. Feels better already, but I decided that it wasn’t worth pushing it…what with DLs on Thursday.
Squats
bwx10x2
barx10
225x5
315x1 - vid for depth check
405x2 - walkouts/1/4 squats, to prep for my working sets…this is where the knee tweaked
bwx10x2
Wide Grip Pulls
160x10
200x5 - elbow started hurting. It is always iffy on the wide grip pulls
Seated Rows
200x10x3
160x12
Close Grip Pulls (instead of the wide)
200x10
200x8
160x12
Stiff Armed Pulls
160x15x3
Reverve Flyes
40sx10x2
Tuesday I get to use the new bench for the 1st time.
I had planned on doing singles today, on squats, since I just did them Thursday. Turns out that my left knee went tweaky again, before I got to my working sets. I am pretty sure that it is simply a matter of my working out too early and my knee not being awake yet. Feels better already, but I decided that it wasn’t worth pushing it…what with DLs on Thursday.
Squats
bwx10x2
barx10
225x5
315x1 - vid for depth check
405x2 - walkouts/1/4 squats, to prep for my working sets…this is where the knee tweaked
bwx10x2
Wide Grip Pulls
160x10
200x5 - elbow started hurting. It is always iffy on the wide grip pulls
Seated Rows
200x10x3
160x12
Close Grip Pulls (instead of the wide)
200x10
200x8
160x12
Stiff Armed Pulls
160x15x3
Reverve Flyes
40sx10x2
Tuesday I get to use the new bench for the 1st time.[/quote]
Good job LS. I wouldn’t worry too much about the knee and chalk it up to trying to squat too soon after a prior heavy training session. After I squat heavy, I can feel it for an easy five days. When I did Sheiko, I would squat frequently, but the sets were submax.
Elbow pain with the wide pulls, if you can do without them, don’t do them.
[quote]j_willy3 wrote:
Nice workout LS. You seem to be on cruise control.[/quote]
Thanks j-willy. It would be nice to get into a groove so I could set some semblance of cruise. I have come up with a plan revolving around 3x3’s and singles. Today was supposed to start it, but I had the issue.
I have to admit, I am a bit concerned about doing Squats and deads in the same week. I’m not sure there will be enough recovery. I think the big issue is doing Zerchers on squat day. After Z’s my glutes and hammies are sore for a 2-3 days. But I’m not sure how to fit them in on dead day, since I am already planning to rotate full DLs, deficit DLs, rack pulls and RDLs.
Oh well. I guess I will just have to play with it.
The elbow started 12-13 months ago. It started as a repetitive motion issue (yes, I am wide open…feel free). It just will not go away. Last year, I had a 2 month layoff, and it was just as bad after as before. Maybe a cortizone IV is the solution.
hel, I hope your are right. I really want to DL 500# in the next 3 weeks. I may have had it the other day, had I skipped 475#. If it goes up in that time frame, my goals are going to be rather lofty…and I am going to need A LOT of potential to realize them in the timeframe I have in mind.
Strong work LS. And I feel your pain on the elbows. Mine are still a little tweaky, but I believe that without that cortizone shot I got in early July I would be in a lot more pain right now. Also, good luck on the 500 lbs. dead. That is a huge number in my book. I would like to say I lifted 500 lbs. once in my life.
