so i went today and didnt do anything that great. i guess im much better in the morning. anyway im off tomorrow and we’ll see if i can find a gym for during christmas. worst case i get to rest haha… except ill be studying
Lordstorm, Christmas is over. get back to the gym.
Stu
[quote]lordstorm88 wrote:
ok so i did the first day
squat 3580
bench press 3577.5
deadlift 15110
man that was fun i got a question though… is it natural for starters during the squat… so like i squat down … then i try to get up and i use my legs and my ass haha… but i dont really feel like im using my shoulders till im at least half way up. is this normal for starters?[/quote]
That was hilarious. 
bah it wasnt my fault 
anyway i started again today. went to a more… manly gym that doesnt have stupid trainers.
i didnt do much really, just tried to do around 10 kgs less in all exercises than what i normally do since its been 3 weeks… and i felt very dizzy when i tried to do the normal weight i should be doing.
and i walked. a lot.
anyway exams are coming up soon and since i was stupid enough not to study during Christmas ill be studying. it only lasts a month and they definitely have priority over the gym. idk if ive said it but at least for this year my hopes arent that high since im not that serious about it. just getting a low body fat percentage is good for now. haha.
Keep your diet clean and get to the gym a couple of times a week and you should be able to maintain what you have. It’s good to see that you survived Christmas.
Stu
im certain ill reach the bodyfat of ~5% that i want, during christmas i ate all the time and didnt gain a pound. losing weight is easy haha. now im more certain of it than ever.
yay
did a bunch of squats… im trying to get form perfect instead of increasing weight. the 3 biggest problems now are that when i go DEEEEEP down my lower back tends to round a bit, and when i try to go back up the weight, while it doesnt go on my toes, it moves to the middle of my foot more or less. still my upper back seems to have great flexibility and im going deeper and deeper every time.
3550 military press
5365 pendlay rows
and i did a 145kg deadlift yay!
haha i forgot the third problem which is… my left leg. it will hurt whereas my right wont. but the good news is that my knees dont hurt at all anymore. i guess it was the muscles that “hurt” in the past. oh well
oh i also asked the dude (manly gym so he would know) about olympic lifts and he said he would find some dude and tell me his number and i guess ill go and have him teach me the fun stuff.
Are you sore today?
It helps to dynamically stretch out the hamstrings a bit before squatting. It’s tight hamstrings that cause your hips to curl under. I do overhead squats with a broomstick before squatting for that purpose.
not much but i got pretty sore from monday’s workout.
i always try to get a dynamic stretch, along with progressing the weight before i do the proper sets and reps
squats 3575
bench press 3580
deadlift 15140
ok i decided i’d do this from now on
Workout 1
Squats = 3 x 5
Bench = 3 x 5
Deadlift = 1 x 5
Pendlay rows = 3 x 5
Abs = 3 sets
Workout 2
Squats = 3 x 5
Overhead press = 3 x 5
Power clean = 3 x 5
Dips = 3 sets
Pullups = 3 sets
Abs = 3 sets
workout 2 today
squat 3580 one thing i realized today was since i still have left/right leg imbalances in order to get the weight back up my body would on its own, throw it towards my right leg to get it up easier. when i noticed it i tried to keep it in the middle and boy was it hard, but i liked it ;).
btw just how “dangerous” are ATG squats for the knees? some dude there told me that in 5 years my knees will be useless… i told him that if you keep the weight on the heels instead of the toes and if you keep your back straight you should be fine as long as you dont put way too much weight. he kept insisting…
anyway
ovehead press 3552.5
power clean 3570(im sure i can get this quite higher if i learnt the technique much better… plus i really dont feel im using my legs and hips as much as i could… oh well, i asked the gym owner there if he knows about it and he said hes gonna find some dude in the city that does olympic weights and ill see what happens)
dips 32
pullups i cant do them yet, when i tried doing that pulley machine thingy instead (since its pretty similar) my left bicep would get this really weird pain. anyway, maybe ill do some bicep stuff for a while
abs 36 or something like that in decline bench with 25 lbs plate
I remember reading an article around here awhile back that talked about a2g squats and the stressors of squatting on the knees based on keeping the knee from moving in front of the toe. The results were keeping the knee behind the toe lowered the stress on the knee by some low percentage and increased the stress on the hips by like 1000%. Most people in the gym don’t know anything but it doesn’t hurt to do some reading and know they are wrong.
PeterD
Watch the Squat Rx videos to check your form. Going low will strengthen and stabilize your knees due to greater recruitment of the VMO. Your hips will tend to tuck under so you have to guard against that as you will stress your lower back that way. Peter is right about the knee in front of your toes. That’s a red herring. Don’t worry about it.
Your routine looks good.
Stu
how do i guard against my hips tucking under? keep them tight?
Look at the video. You need to develop flexibility in your hamstrings and glutes. Dynamic stretching during warmup helps. I do overhead squats with a broomstick. I can really feel the difference between the first rep and the 15th. Start low weight and slow and watch the point when you start to tuck under. Stop at that point for your work sets and keep trying to get it lower in successive workouts. Once your hamstrings are touching your calves you’re low enough and you can start piling on the weight.
did little bit of everything but not much today cause my left shoulder started hurting
though i made a 75kg power clean and a 150kg deadlift.
i think im progressing way quickly on the deadlift compared to other exercises.
and way too slow on squats 
i tried doing some half squats with 120kgs… i learnt the importance of keeping your upper back tight haha…
as for my left leg it still hurts and i dont get why on earth it wont get fixed. i mean cmon, its been like a month that ive been doing squats and the weight hasnt really gone up (even though my form has become better)
It’s normal for your deadlift to improve faster than your squat. It’s a shorter range of motion and you have better leverage.
Be careful with the half squats. Doing overloads with an extra 20% is fine once in a while if you have the pins on the rack set right but 50% overload is asking for trouble.
What’s wrong with your leg? If it’s been a month you should have it looked at. It could be something that requires you to take a break for a while.
i thought so too, but i didnt do anything for 3 weeks during Christmas so i may have to get it looked at.
basically when i go really deep in the squat my left knee will hurt(kinda feels like stretching) whereas my right will not at all.
maybe i should go get it looked at. i just dont want to spend 50 euro for some lame advice like dont do such high weights or dont do squats at all or something.
its like when i went to get blood tests and all he really told me was that i was fat and didnt drink enough water… like i didnt know haha. anyway…
There could be a tendon problem, like the IT band, that may get worse with squatting. Proper rehab may prevent bigger problems down the road.
ok i got a question. im pretty certain my squat is way behind being perfect. i need to sit back much more and i really cant. should i try sitting back with bodyweight as much as i can(while keeping the knees almost immobile) should i just keep squatting like i do now to get my legs stronger(they are definitely stronger, even if the weight hasnt gone up in squats i can just see it, there is like… muscle haha). ill stretch as much as i can at the same time but really, since my knee is hurting and everything i want to get the form perfect first.
btw there is no way for me to do even a quarter squat while keeping my knees in a vertical line with the heel (as they should be) with a barbell… its more of a good morning rather than a squat if i try, i lean way too forward…
anyway
bench press 3480, next time i hope ill do 35 so i can get on with the weight
power clean 3565
overhead press 3452.5
pendlay rows 5370 (25lbs plates instead of 45s)
dips 33
pulley machine like a pull up 3375kg or something like that
abs 3*6 with 45 lbs plate