[quote]stuward wrote:
It’s not the wrist that holds the bar, it’s the delts. Look at the girl in the picture again. The hands are for balance. The elbows are up so your delts can hold the bar.
Go to: http://stronglifts.com/
It’s nor connecting right now but he has some information on front squat technique. You may have to search a bit.
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In fact you don’t even need your hands on the bar. Once the bar is up against your throat, on your delts, and in balance, extend your arms out in front of you like a zombie. Squat. Down and up.
Time to draw up a new leg routine. I really enjoyed the article by Mike Boyle. I am also an advocate of working out injury free. Form and technique and reps should never break either.
I like the idea of the straps for the front squat as well as the zombie approach. I really think I’m going to really like those one legged squats. Fact I like everything that was mentioned.
I can’t thank you enough Loose Tool for all the tips. They are exercises that are right up my alley, plus they fit my style of workout to a tee. Thanks again I’ll keep you posted. Stay strong, live long!
[quote]streamline wrote:
Time to draw up a new leg routine. I really enjoyed the article by Mike Boyle. I am also an advocate of working out injury free. Form and technique and reps should never break either.
I like the idea of the straps for the front squat as well as the zombie approach. I really think I’m going to really like those one legged squats. Fact I like everything that was mentioned.
I can’t thank you enough Loose Tool for all the tips. They are exercises that are right up my alley, plus they fit my style of workout to a tee. Thanks again I’ll keep you posted. Stay strong, live long![/quote]
If you like those, overhead squats make be even more to your liking.
[quote]Loose Tool wrote:
This young lady has good form. She is also a good example of going deep.
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Krista Scott-Dixon, PhD in Women’s Studies, AKA Stumpy, AKA Mistress Krista. I wrote a song for her about 10 years ago, Working For The Mistress, I can find a recording of it around here somewhere if anyone wants to hear it. We were regulars together on several forums back in the day.
That’s a great website and even though she slanted it towards women, it’s still got lots of great information that apply to everyone.
Front squats are great closed-chain quad work. They’re hard for a lot of people to do well. I couldn’t do them right until I started training with an olympic lifting related trainer.
Jump squats are good for explosiveness. But plyometrics are probably what you’re looking for. Dr. Siff and Kim Goss were working on a book called Powermetrics right before Dr. Siff died and I don’t think it ever got published. Olympic lifts like power pulls and power cleans can be good for explosive power but it’s more of a full body thing than a leg thing.
Thanks Pencil Neck, what are jump squats? Checked out the web site, going to give it a good going through.
Went to the gym last night while the kid was at her martial arts. Did a good ab workout and then I had some time to kill so I checked out my one rep max on the chin-up bar total weight 230lbs. Got a sore arm patty myself on the back, I was quite surprised almost made 240lb but I only made eye level, next month. I’m on a mission. Stay strong guys!
Put the bar on your back as though you’re going to do a normal back squat. Squat down as low as you can go. Pause slightly. And then jump up as high as you can.
The idea is to train the explosiveness out of the hole.
You can also do them with just bodyweight or holding dumbells, but I think it’s better to do them with the bar.
Thanks again Pencil Neck and Everyone else, you guys are great, I really mean that. I’m going to start practicing my form with the front squat, hang clean, hang clean and jerk, jump squats and dumbbell snatches, this weekend. I want to make sure my form is solid before the end of the month. I’m sure I’ll have more questions real soon so don’t go to far guys. Thanks again, you guys are right on! Stay Strong and live long!
Well I couldn’t wait, so I started working the legs today. Find my weight zone checking my form and figuring out the best order to put things. Found one correction, almost pulled some thing in the hamstring area, after going from stiff leg deadlifts to power kick offs. Wrong order for sure, lesson one learnt.
Front squats
Bar X 10
50 X 10
60 X 10
70 X 8
80 X 6 losing form need to pick up some straps
Snatches
Bar X 10
20 X 10
40 X 10 think I’ll go tp cleans
Standing jump ups
10 X 2’ X 4 sets
Cross over step ups and downs
Bar X 10ea
20 X 10ea
Stiff leg deadlifts
50 X 10
90 X 10
110 X 10
130 X 10
150 X 8 losing grip need some straps
Power kick offs
135 X 10ea X 2 sets switch to before deadlifts
All in all I’m pleased good form. Some things need a little tweaking but a good start to a lot of good times. There’s no looking back now, it’s full speed ahead. Thanks for the motivation guys. Stay strong.
[quote]daddyzombie wrote:
I’m liking the looks of that workout streamline, nice job! How are your quads feeling this morning? Keep it up![/quote]
Thanks DZ, quads are pretty good, but my elbow started hurting a lot more than usual. It may have been the snatches. I thought it might loosen up at work, but not the case so it’s a shower and the ice pack. I think I might try that Hungarian Oak Leg workout I saw in the Articles, it sound extremely intense. Stay strong everyone!
Just had my quarterly fitness consultation and everything is pretty much the same. Added almost 2lbs of lean muscle mass. Hope this Hungarian leg routine will give me the muscle mass I’m looking for in my legs. I decided to start on Thursday, still considering my starting weight. I’m leaning toward 70lbs like Old Navy, my main worry is the extensions and curls.
A little change to the routine. Starting the Hungarian Oak Leg Blast tomorrow. So I changed up my other routines a bit. I’m hoping it all works out and I put on some weight, cause I really don’t think I can shove any more food in my face. Seven meals a day plus two protein shakes. Let her rip!
Feb 13/08
Standard push-ups, three balls X 20
Chin-ups + 25lbs X 6
Standard push-ups X 20
Pull-ups + 25lbs X 4
Wide fly push-ups, three balls X 12
Close grip chin-ups + 25lbs X 6
Wide fly push-ups X 12
Closed grip pull-ups + 25lbs X 4
Decline push-ups, two balls X 15
Seated rows 1 X 120 X 12
Decline push-ups X 15
Seated rows 1 X 140 X 12
Dive bomber push-ups, with balance board X 10
DB lat pull-ups 1 X 80 X 8
Dive bomber push-ups X 7
Db lat pull-ups 1 X 80 X 8
Decent workout, going to need to psych myself a little more. I’m sure I can do better, first day with this routine. I’ll push harder on Sunday maybe add some more as well. I love this shit.
Cardio’s coming along good. Unlike weights it’s a constant push non stop for an hour or more. I’m just under 6 minute miles and I’m aiming for under 5 1/2 by spring. I see my food bill getting bigger. I love eating but this is just extreme.
I’m going to have to get creative with the cooking so I can keep taste buds fresh. More smoothies are going to be a must just to get the calorie intake I’m going to need. I might have to start eating ice cream again, damn the shit I’ll do to stay strong and live long!!
Ice cream huh? That’s funny Streamline. Doesn’t look like the extra calories would hurt you buddy. Just as I’m contemplating eliminating those types of calories in my diet. Nice work!
I might have to start eating ice cream again, damn the shit I’ll do to stay strong and live long!!
You gotta love that!Nice work with your training. Jimmy T
Yeah, that’s my problem. Not enough calorie intake. Hey Streamline, you may have just invented the Baskin/Robbins work out. Keep it up man. I get energized just reading your stuff. Hey, here’s a new site for you. and anyone interested.
www.geezerjock.com. Run by the magazine (re-named Master’s athlete). Covers all the sports there are. Just starting up but you can do all kinds of stuff on there of stuff on there.
A little different approach today. Those chin-ups and pull-ups with 25# are brutal so I’m counting halves. Besides I earned them.
Feb 16/08 Chest and Back, medicine balls and waist belt with 25#'s. Time to Rock’n Roll!
Standard push-ups X 20
Chin-ups + 25# X 8
Standard push-ups X 20
Chin-ups + 25# X 8
Wide fly push-ups X 12
Pull-ups + 25# X 4
Wide fly push-ups X 12
Pull-ups + 25# X 4.5
Diamond push-ups X 10
Closed grip Pull-ups + 25# X 5.5
Diamond push-ups X 10
Closed grip pull-ups + 25# 4.5
Decline push-ups X 16
Closed grip chin-ups + 25# X 4
Decline push-ups X 16
Closed grip chin-ups + 25# X 4
Wide grip seated rows 2 X 120# X 8
Dips + 25# 2 X 8
Closed grip seated rows 140# X 12
Reverse grip bent over flys 20# X 12
Closed grip seated rows 160# X 12
Reverse grip bent over flys 20# X 12
Now that fried me out, dragging my ass and loving every minute. Talk about sadistic! Staying strong cause I never want to die. I would have done a jig but I had zero energy.
Great ab workout, 35-40 minutes felt like superman until I hit the strairmaster. After 30 minutes I jacked the pace up I need the speed, but I have to say when you’re pushing better than a six minute mile for 30 minutes stepping it up is one of the hardest things to do. Already been holding it at 85-90% VO2 max. I swear Cardio is the hardest damn thing I’ve ever done. It’s a constant push, lungs are burning, bodies over heating, and you’re drenched in sweat. Held on for 45 minutes and crashed. Not real happy about it but it was a long work week, which finished with the cleaning of one of the navy ships. Well tomorrows another day. But hey I’m a little better than I was yesterday, one step closer.
Times like these I just look at my Calvin & Hobbies cartoon that say “God put me on earth to accomplish a certain number of things and I’m so far behind I will never die.” Stay strong, live long!
Keep it up!