I feel as if my ME days haven’t been really “M” of late, so I’ve decided to up the sets. My back is a little tight from the rack pulls, and the tris were screaming on the declines, so I think it was a good day!
[quote]63Galaxie wrote:
Thats tough doing ME squat and ME Deads on the same day. Though enough in my book anyway.[/quote]
I was trying to get the best of both worlds. Considering how my legs feel today, I think I was successful. I normally don’t feel that sore in the glutes. Of course, that could just be the punishment inflicted by my wife and kids after getting back late from the gym.
One other thing: in doing rack pulls today, I was a little concerned about my callouses getting rubbed off. Sounds sissy, I know, but I had it happen a couple months ago, and, while it didn’t hurt much, I couldn’t DL until it healed over.
In general I don’t touch the callouses except for picking off the ones that are beginning to slough off, but I’ve heard of people filing/sanding them. I was wondering if anyone had any thoughts on this. If not, I’ll just go back to throwing a towel over the bar and ignore the stares and snickers.
I sand mine pretty regularly. Haven’t had one come off yet (knocks wood). I just use one of my wife’s emery boards. I like to do them when my hands are dry so I can tell how far down I’ve taken them.
I have to sand my fingers, too, up to the first knuckle. When I pick them it leaves hunks of hardened skin sticking up and while my son finds that interesting to play with while holding hands, my wife won’t let me touch her when they’re in that condition. They act like little knives on her skin when I rub it.
[quote]skidmark wrote:
I sand mine pretty regularly. Haven’t had one come off yet (knocks wood). I just use one of my wife’s emery boards. I like to do them when my hands are dry so I can tell how far down I’ve taken them.
I have to sand my fingers, too, up to the first knuckle. When I pick them it leaves hunks of hardened skin sticking up and while my son finds that interesting to play with while holding hands, my wife won’t let me touch her when they’re in that condition. They act like little knives on her skin when I rub it.[/quote]
Good to know. I’m already self-conscious because of my pedicures (I play classical guitar from time to time, but I rock out too, so it’s all good). I was afraid sanding my palm callouses would throw me over the edge, but now I can tell people, “if Skid does it, it’s perfectly manly.”
[quote]sfp wrote:
skidmark wrote:
I sand mine pretty regularly. Haven’t had one come off yet (knocks wood). I just use one of my wife’s emery boards. I like to do them when my hands are dry so I can tell how far down I’ve taken them.
I have to sand my fingers, too, up to the first knuckle. When I pick them it leaves hunks of hardened skin sticking up and while my son finds that interesting to play with while holding hands, my wife won’t let me touch her when they’re in that condition. They act like little knives on her skin when I rub it.
Good to know. I’m already self-conscious because of my pedicures (I play classical guitar from time to time, but I rock out too, so it’s all good). I was afraid sanding my palm callouses would throw me over the edge, but now I can tell people, “if Skid does it, it’s perfectly manly.”[/quote]
Dunno 'bout manyly or not - it’s just good sense. Can’t train if you can’t hold on.
Well, Galaxie, today was definitely work. I’ll reconstruct this as best I can 12 hours after the fact:
Back Squats:
BWx15
135x8
225x3
245x1
275x1
225x6x3
Kneeling box jumps (or whatever they call that thing where you kneel down, then quickly spring up and jump onto a box (or in my case, a bench))/GM superset
KBJs: BWx5x4
GM:
135x8
185x5
225x4
245x3
225x4
Supine DB leg curls (wherein the person exercising holds a dumbell between his feet and curls)/GHR superset
Leg curls: 65x8, 75x6, 75x3
GHR: BW+25x8, BW+25x6, BWx10
I really like this superset because it gets both sides of the hams. The leg curls also really kill my calves. Don’t know if others do them, but they really kill me, even with such seemingly light weights.
Sitting calf raise/front squat superset
CR: 3 plates x 10, 12, 15
FS: 135x8x3
Light volume, but my legs were completely wiped out. On the kneeling box jumps, I noticed my speed decrease on the last set, and decided to quit there. Like I said in a different post, I’m slow!
Meat, Skid, and any others that can add to my very limited knowledge, please feel free to critique my form.
This squat was done at 245 today, after which the batteries went dead and I couldn’t get any of the higher squats, but I think my form is pretty consistent as the weight goes up.
I’m mostly concerned about my knee travel, and I’m not sure I’m leaning back far enough, but I’ll leave it to your more capable eyes…
[quote]sfp wrote:
Er, there should be a video there. If you’re not seeing it, it is definitely visible in my profile.
Sorry! It looks like I should also be accepting advice on how to post video within threads…[/quote]
It’s there now - sometimes the system take a while and sometimes it doesn’t work at all.
In my amateur opinion, you might be leaning forward to much. Try really reaching back with your butt and keeping the elbows pushed forward under the bar.
OK here goes. It looks like your feet are to close together,and your toes need to be pointed out a little more. Its kinda hard to get used to, but when you do you wont lean so much. Also I use a flat bottom shoe. It helps a bunch. Also when you widen your stance, push out with your knees. Hope this helps.
[quote]sfp wrote:
Meat, Skid, and any others that can add to my very limited knowledge, please feel free to critique my form.
This squat was done at 245 today, after which the batteries went dead and I couldn’t get any of the higher squats, but I think my form is pretty consistent as the weight goes up.
I’m mostly concerned about my knee travel, and I’m not sure I’m leaning back far enough, but I’ll leave it to your more capable eyes…
Critique away![/quote]
i’ll start simple. look at the end of the barbell. as you squat the end of that barbell should travel down over the hips. when you squat the end of the bar gets out in front of you. this is a very common problem. you need to work on getting the bar lower on your traps and your forarms as perpendicular to the bar as possible with elbows under the bar. as you squat down you want to force your knees outward by pushing out on the outsides of your shoes with your feet. this will keep the knees traveling in a natural position. this will also place a considerable amount of stress in the hip area that is much stronger than the quads alone.
i would suggest starting to box squat. first just touch and go to get used to hitting the proper depth and getting the form down. then move on to actually sitting on the box. be sure that the box is actually positioned so that you are just below parallel. too many people do high box squats which will not transfer to a full squat very well. it’s always better to go a little lower than to cut it a little high.
Thanks everyone for the advice. I am using Chucks, so good there. As for stance, my feet are a little more than shoulder-width apart, at least from my perspective. I also have them pointed out slightly, but maybe more would be better.
As for the leaning forward, I agree, but it’s been hard for me to correct. Meat, I like your advice on holding the bar lower. I’ll have to concentrate on that more, and I think that will fix a few things.
As for box squats, I did them in the past, but haven’t in last 3-4 months. The place I go to now doesn’t have boxes (actually, neither did my last gym), and the lowest bench is probably 14-16 inches (last gym had one that was about 12, in addition to a 10 inch-or-so doohickey I used as a box). Any ideas on workable substitutes? Maybe I can grab something out of the janitor’s closet…
Before when I did them I was always concerned that I wasn’t doing them right, so I appreciate all the advice. A lot to work on!
[quote]maraudermeat wrote:
i’ll start simple. look at the end of the barbell. as you squat the end of that barbell should travel down over the hips. when you squat the end of the bar gets out in front of you. this is a very common problem. you need to work on getting the bar lower on your traps and your forarms as perpendicular to the bar as possible with elbows under the bar. as you squat down you want to force your knees outward by pushing out on the outsides of your shoes with your feet. this will keep the knees traveling in a natural position. this will also place a considerable amount of stress in the hip area that is much stronger than the quads alone.
i would suggest starting to box squat. first just touch and go to get used to hitting the proper depth and getting the form down. then move on to actually sitting on the box. be sure that the box is actually positioned so that you are just below parallel. too many people do high box squats which will not transfer to a full squat very well. it’s always better to go a little lower than to cut it a little high.
good luck. let me know if i can help more.
[/quote]
[quote]sfp wrote:
As for stance, my feet are a little more than shoulder-width apart, at least from my perspective. I also have them pointed out slightly, but maybe more would be better.
As for the leaning forward, I agree, but it’s been hard for me to correct. [/quote]
OK, your feet need to be wider than shoulder. At first it may not “feel” right, but it is. Westside says when you think there wide enough - go wider. My toes barely touch the rack. This, and widening your stance should help. Make sure your shoes are not hurting tour stance.