How about squatting to a box for a bit to learn how to sit back and get deeper? Have you tried that?
I carry the bar really high too.
[quote]kpsnap wrote:
How about squatting to a box for a bit to learn how to sit back and get deeper? Have you tried that?
I carry the bar really high too.[/quote]
X2 this helps so much it cannot be understated how fast you’ll improve.
Thanx for the advice! I’ve only done box squats at home as we have ottomans that are the perfect height. Next time I squat I will try box squats. They have an adjustable box/stool thingy that I can use. 
Bench Day!
Stretching
Hypers: 3 x 10 x BW. I have no idea why I never did these before. They’ve totally improved my life at work.
Bench: 2 x 5 x Bar, 10 x 55. I had IH critique my form and he said that I’m pretty much spot on except that I need to concentrate on “exploding up” but not locking out.
Tricep Pushdowns: 2 x 10 x 40.
DB Side Laterals: 2 x 10 x 10.
Leg Extensions: 2 x 12 x 40.
Cable Crunches: 2 x 10 x 40. I think I used to do these at 50 because 40 was way too light.
Calf Raises: 2 x 12 x 50. I try to do these on the leg press machine because the calf machine leaves bruises on my shoulders but lately the leg press has had 100 lb plates left on it and it’s too much trouble to ask IH or someone to move them just so I can put on 2 25s.
So, there was this guy doing every arm exercise known to man and right when I was getting done with my hypers he started doing bent over flys on the bench station that I like because it has the lowest bar catches and is the easiest for me to adjust. The thing is, he had to walk past two flat benches, an adjustable bench, and a chair thing to get to this bench station. It was also the only bench station with a bar on it so I had to pick another station and then get a bar, which I did, from the squat rack. I was like “WTF? You had to walk 15 ft to use a BENCH station to do bent over flys?” GRRRRRRRRRRRRRRRRRRRRRRRRRRRR!!!
Maybe the mirror angles weren’t right to check the delts at the other benches. Ha.
I hate other gym people
x2 on box squats. Also, just start doing deep knee bends as part of your morning or night time ritual. You’ll get used to sitting into the pocket. If your anywhere near Philli you should some day pay a visit to Iron Sport Gym. The owner (steve)is extremely knowledgeable. One training session with him will help you immensely in dialing in your lifts.
You should have asked the guy to trade benches. Sometimes people are agreeable to that if you explain why.
Good work and it’s good that you’ve got IH to check your form too as that always helps.
james
[quote]HARA wrote:
x2 on box squats. Also, just start doing deep knee bends as part of your morning or night time ritual. You’ll get used to sitting into the pocket. If your anywhere near Philli you should some day pay a visit to Iron Sport Gym. The owner (steve)is extremely knowledgeable. One training session with him will help you immensely in dialing in your lifts.[/quote]
That is my gym.
[quote]atypical1 wrote:
You should have asked the guy to trade benches. Sometimes people are agreeable to that if you explain why.
Good work and it’s good that you’ve got IH to check your form too as that always helps.
james[/quote]
Yeah, I know. I’m still in the shy, don’t want to bother people mode. Especially since I’m still doing just the bar on a lot of stuff. i feel dumb asking someone who can bench twice my weight if I can use a piece of equipment to just bench/squat the bar. I know I gotta get over that at some point, but right now it’s okay since it’s pretty empty in there at that time. Now, if I was going after work, I’d have to deal with the powerlifting/bodybuilding/Strongman group who tend to take up two power racks, three bench stations, both oly platforms, the deadlifting area, and the monolift. They are there when I get there and there when I leave and rarely have I actually seen them DO something. They tend to walk around, chat, and “warm up” for insane amounts of time.
It might just take for you to become a regular there for people to be open to you asking for a bench or powerrack. If you approach the strong guys and ask for a rack or to work in because you want to squat then I bet they will be somewhat agreeable unless they are just total dicks.
james
Since my calves are still killing me, I did no leg exercises today.
Stretching
Hypers: 3 x 10 x BW. Definitely adding weight next week. These are now way too light/easy.
Pulldowns: 5 x 60, 3 x 10 x 70.
Seated MP: 2 x 10 x Bar. IH said I need to narrow my grip just a tad.
Flys: 5 x 40, 2 x 10 x 55.
I’m glad that only after 2 weeks I’m starting to add weight to things and get back to where I was a year ago, at least on the accessory work. Still need to clean up my diet, cook a little more instead of buying meals in a bag/box or frozen dinners, but overall, I’m happy.
Good job on getting back to it. Food is difficult, but diet is so important. sigh.
Thanx, Kimba! Yeah, food is the hardest part, I think. I get home around 8:45pm…who wants to cook at that point?
Squat Day!
Stretching
Hypers: 3 x 10 x 10. These with the 10 lb plate feel exactly like the first time I did them. It’s great!
Squats: 3 x 8 x Bar. I upped my reps and concentrated on staying on my heels, staying more vertical (not leaning forward) and had the bar lower and my hands wider. They definitely felt better, more comfortable.
DB Curls: 2 x 10 x 15.
Flys: 3 x 10 x 55.
Now on to shoe shopping. Hopefully I can find some dress shoes that are somewhere between ballet flats and 6 inch platform stilettos.
[quote]Grneyes wrote:
[quote]atypical1 wrote:
You should have asked the guy to trade benches. Sometimes people are agreeable to that if you explain why.
Good work and it’s good that you’ve got IH to check your form too as that always helps.
james[/quote]
Yeah, I know. I’m still in the shy, don’t want to bother people mode. Especially since I’m still doing just the bar on a lot of stuff. i feel dumb asking someone who can bench twice my weight if I can use a piece of equipment to just bench/squat the bar. I know I gotta get over that at some point, but right now it’s okay since it’s pretty empty in there at that time. Now, if I was going after work, I’d have to deal with the powerlifting/bodybuilding/Strongman group who tend to take up two power racks, three bench stations, both oly platforms, the deadlifting area, and the monolift. They are there when I get there and there when I leave and rarely have I actually seen them DO something. They tend to walk around, chat, and “warm up” for insane amounts of time.[/quote]
Good God, a gym with 2, count them, 2 power racks AND two oly platforms AND a deadlift area AND a monolith??? I used to train at a place that had one power rack for all that stuff, was that a pain for people to work in. With all that equipment, just no excuse for hogging stuff.
I know how intimidating it can be to talk to such people, but try “Excuse me, how many more sets do you have?” See if that can get things going.
The gym misses you.
( o y o )
<peers in GreenHUNGry’s window>
I miss the gym. Will go Thursday. Need to go before work some time too.
Stretching
Hypers: 3 x 10 x 10
Pulldowns: 3 x 12 x 70. These are starting to feel VERY easy…
Leg Curls: 2 x 12 x 50. It’s weird. These things kill me after 2 sets but squats don’t. Is there a reason?
Flys: 2 x 10 x 55.
Stretching
Hypers: 3 x 10 x 10. These are starting to get easy. Maybe another week or so at 10 lbs.
Seated MP: 3 x 10 x Bar. I need to do these more often.
Lying Leg Curls: 2 x 12 x 55. Realized after my first set the machine was set at 55. Guess I’ll keep doing 55.
Tricep Pushdowns: 2 x 10 x 40. Definitely need to do these more as they still kill me.
Ab Machine: 5 x 20, 10 x 30, 2 x 15 x 30.
Following.