I feel bad that no one is asking you questions while you’re bored at work…
Maybe some helpful tips on how to make my knees stop caving everytime I squat???
Also, do the benches at your gym have those weird hooky things instead of regular pins or whatever? My bench feels different now. I don’t understand this hooky pin bar unracking procedure.
Umm what else…
HmmMmMm.
Ya, k , good for now.
[quote]Spock81 wrote:
I feel bad that no one is asking you questions while you’re bored at work…
Maybe some helpful tips on how to make my knees stop caving everytime I squat???
Also, do the benches at your gym have those weird hooky things instead of regular pins or whatever? My bench feels different now. I don’t understand this hooky pin bar unracking procedure.
Umm what else…
HmmMmMm.
Ya, k , good for now.
[/quote]
It’s ok, I couldn’t have answered them quickly anyway. All of my posts need to get approved by a moderator before they appear on the site and they really arent very quick about it… ever.
Anyway, knees cave for a couple reasons. If you are medial chain dominant (strong hip int. rotators, medial hamstrings, really good at that wierd “innie” machine) you will have weak hip abductors (outer thigh/glute muscles). This causes your knees to cave because your body is looking for the strongest muscles to use in order to complete the lift. Even though the movment is not efficient in regards to the exercise, your body is moving it as efficiently as it can given your strengths and weaknesses. Box squats helps this problem. Especially wide stance box squats. Regular old stretching of your hamstrings and groin muscles help too. This is the exact reason why I do that hockey goalie stretch pretty much every night before I go to bed. Get a roller and roll all your stuff as well.
My gym has a competition spec. bench, an EliteFTS power rack, and an EliteFTS Signature Monolift. I am spoiled in the way of equipment in which to lift heavy shit out of. haha. I do know what you are talking about. I hate those things. You have to get in a horrible position to unrack the bar unless you are part of the 1% of the earth that actually have the exact correct anthropomorphic dimensions to fit in the god awful thing.
Did I help? Did I help?
Sunday-DEloading- 9-2-12-
Rower-200m sprints/20s rest x 6 in 4:57.
Used some of the SOAK bath stuff tonight… holy hell it is awesome.
If I remember correctly, you bought some Jack gear. When / are you planning on doing a multi-ply meet?
[quote]StormTheBeach wrote:
Did I help? Did I help?[/quote]
YES X’S 100000!!!
This is excellent, now I have something to work on!
I bought some oly type lifting shoes, will this help me in anyway??
Sled dragging. When to do it, when not to do it, how much weight to use, how to do it, how much of it to do?
Keep kickin ass STB.
U
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[quote]Spock81 wrote:
U
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Sorry, real life is being a very big butthead recently… but, your wish is my command:
First time training in over a week due to… some stuff. Anyway:
Tuesday- 9-11-12- ME Upper-
Traction
Sh. Dislocations
Humeral resets
Speed Bench- Fat Bar- Reverse band- 255x6x3
Close Grip Rev. Band Fat Bar Bench off a 2bd manpon-
345x3
445x3
465x3
485x3
500x1
515x1
525x1
535x1
545x0
420x4x3
Palanuik Press- Fat Bar- 75x20, 125x5x15
V-Grip Lat Pulls- Blue + Green x5x15
M.Mini Pull Aparts- 2x50
Fat Bar Curls- 95lbsx2x10 regular, x2x10 close reverse, regular- 75lbsx30
Can’t tell if it is the Strep or the time off but this entire sessions felt like an asthma attack.
You seem to love the fat bar. Is it just a way to vary the stimulus or is there something specific about it you like? Also, what sort of grip do you use on it (normal or false?)
Just curious because my gym has a location that has such a bar, and I’m thinking of giving it a go.
[quote]scj119 wrote:
You seem to love the fat bar. Is it just a way to vary the stimulus or is there something specific about it you like? Also, what sort of grip do you use on it (normal or false?)
Just curious because my gym has a location that has such a bar, and I’m thinking of giving it a go.[/quote]
I just like it for the variation and that it is much more difficult to control than a regular competition bar. Using a fat bar all through training makes a real bar feel like a toothpick.
Also, it seems to take a ton of stress off the elbows and wrists. It has something to do with the surface area of the bar distributing the pressure of the weight across a larger diameter.
I use both grips. It doesn’t really matter that much.
[quote]pbclax1 wrote:
Sled dragging. When to do it, when not to do it, how much weight to use, how to do it, how much of it to do?
Keep kickin ass STB.[/quote]
Ideally, I like sled work three days a week and cycle it just like anything else in training. Day 1 is usually heavy and short distance, Day 2 is medium and medium, Day 3 is light and far distance (sometimes up to a mile).
I’ll sometimes replace medium day with other modalities (the concept 2 rower is slowly becoming a favorite of mine) and switch out pretty much any day with a prowler instead.
Hope this helped.
Wednesday-9-12-12-
100 tri ext.
100 curls
100 face pulls
Tabats Calorie Row- 80. PR! Now I am going to go die somewhere.
So what’s Maryland like? Do you guys have a zoo there or any other attraction type things?
[quote]Spock81 wrote:
So what’s Maryland like? Do you guys have a zoo there or any other attraction type things? [/quote]
MD’s dick
[quote]Spock81 wrote:
So what’s Maryland like? Do you guys have a zoo there or any other attraction type things? [/quote]
The Baltimore Zoo is ridiculous. I think they make Pandas mate at gun point once a year so that they always have baby pandas running around. It’s awesome. I live in the most tourist-y part. 7,000 people year round… 450,000 on a busy summer weekend. I like it here. Anything on the Western side of the Chesapeake Bay Bridge is horrible though. I don’t go over there anymore.
[quote]spar4tee wrote:
[quote]Spock81 wrote:
So what’s Maryland like? Do you guys have a zoo there or any other attraction type things? [/quote]
MD’s dick[/quote]
For the most part. There is a song that sums up pretty much everything on the Western Shore of MD:
“The Devil went down to Dundalk cause he was looking for a car to steal.” Something like that.
Thursday-9-13-12- ME Lower- Sleep=0, Motivation=0
After a fun filled night of fever induced night terrors (where I was never actually asleep) and some screw loose in my brain that kept making me think that I was on verge of a heart attack every 2.5 seconds, gathering the motivation to train seemed like a tough nut to crack. I think I have the West Nile Virus or am developing some kind of palsy or something. Anyway:
Leg swings that were more a means of self defense; trying to kick away all the monsters that followed me from my fever induced halucinations.
Stretched a little
Concentric only SSB squats- bar set 2-3 inches above parallel- 75x5, 165x3x5, 255x3, 345x3, 435x3, 525x0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0. Total system failure.
SSB GMs-Wide stance- 165x4x15, closex20
Long Leverage, constant tension, blast strap fall outs-4x10
Done and falling apart.
[quote]StormTheBeach wrote:
Concentric only SSB squats- bar set 2-3 inches above parallel- 75x5, 165x3x5, 255x3, 345x3, 435x3, 525x0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0. Total system failure.
[/quote]
feels
[quote]StormTheBeach wrote:
[quote]Spock81 wrote:
So what’s Maryland like? Do you guys have a zoo there or any other attraction type things? [/quote]
The Baltimore Zoo is ridiculous. I think they make Pandas mate at gun point once a year so that they always have baby pandas running around. It’s awesome. I live in the most tourist-y part. 7,000 people year round… 450,000 on a busy summer weekend. I like it here. Anything on the Western side of the Chesapeake Bay Bridge is horrible though. I don’t go over there anymore.[/quote]
Pandas are ridiculous. The two in the DC zoo have been unable to mate for like 4 years. I saw them, they literally are in a 500sq ft concrete room with NOTHING THE FUCK TO DO BESIDES EAT SLEEP AND MATE and yet they are too lazy to mate. Whenever I think I’m lazy I think about the pandas who have been too bored to have sex for 1,000 consecutive days.
Oh, uh, something about training too.
[quote]StormTheBeach wrote:
After a fun filled night of fever induced night terrors (where I was never actually asleep) and some screw loose in my brain that kept making me think that I was on verge of a heart attack every 2.5 seconds, gathering the motivation to train seemed like a tough nut to crack. I think I have the West Nile Virus or am developing some kind of palsy or something. Anyway:
[/quote]
Shit, I take it that’s been going on for a while? That sucks man, hope you find a way to slay your demons.