I think you’re referring to goblet squats?
10/10 meme. I know its a bunch of meat heads in the gym so not the highest level of intelligence but ffs they dum. Supplement industry makes a lot of $$ scamming
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03.02.2020
Rest day. some corrective exercises.
04.02.2020
triple sets, flexed core, slow tempo
1. pull ups 3x5 (with scapula retraction as far as I can)
2. seated chest press machine 8x62kg 8x57kg 10x52kg
3. hyperextensions 3x12
4. paused goblet squats 8x25kg 10x22,5kg 10x22.5kg really easy,and deep with 3 sec pause
5. leg extensions 3x8-10 x25kg
6. seated calf raises 3x15x30kg
7. one arm dumbbell row 3x8-10x25kg
8. seated lateral dumbbell raises 3x10x(2x5kg)
9. one arm lat pull down on crossover machine 3x10x35kg
10. dumbbell RDL 3x8-10 x(2x25kg)
11. weighted crunches 3x10-12 x6kg
My struggles through the last workout
Too much lumbar extension here but really working glutes
The coach wants to open the knees more but I find this my better form ever, haha, slow and controlled.
I really have no time to read my favorite topics these days, it’s completely madness in work.
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In the first vid, lumbar extension is fine me thinks. Don’t look for problems.
Pushing your knees out is always a good thing. Standard coaching.
You look good!
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Goblet squat looks pretty good. Ankle flexibility is on point and lumbar position is fine.
The two important things are feeling your glutes working hard throughout the movement which you are (because lumbar over extension and anterior pelvic tilt inhibit glutes) and pelvic and lumbar control e.g. nil but wink in the bottom of the squat.
I’ll reiterate that knees out is not appropriate for everyone. Peoples hip structures are different. Some literally cannot achieve a knees out position without messing up their hips.
The next level in squatting would be bei deliberate with your breathing and bracing. Are you doing anything like that? Do you or will you barbell back squat?
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Yep, I’m agree with that. But the point here is my knees to go forward in the direction of my toes. Right now they are slightly inward.
That’s a video from the front side. Nice pause and depth, the coach was pleased :).
At this point I don’want to do barbell squat. And I don’t feel need to. For now I’m focused on perfecting some particular leg exercise - goblet, RDL, leg presses. It’s too hard to improve all at once and it’s almost imposible.
My stick is awesome :).
And My RDL in front- the coach notised that my shouders were dropped and I need to decrease the weight here. I need to target my rare shoulders and scapulas as hard as my core and glutes.
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05.02.2020
Rest day. some corrective exercises.
06.02.2020
triple sets, flexed core, slow tempo
1. pull down reverse grip 3x8x40kg
2. incline dumbbell bench press 3x8-10x(2x20kg)
3. paused goblet squats 3x8-10 x25kg
4. leg press machine 45 degree 3x10x100kg
5. leg extensions 3x8-10 x25kg
6. seated calf raises 3x12-15 x35kg
7. one arm pull down on crosover machine 3x8-10x40kg
8. dumbbell flies on the floor 3x10-12 x(2x7kg)
9. something like dumbbell high pull 3x10x(2x5)kg
10 negative pull ups 3x3
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Оne of the corective exercises- to open the lats and retract the scapulas. As you see I have extreme imbalance between my traps and scapulas- the left are higher and stiffer. That’s almost my whole life and I need to start to work on this.
Very impressive musculature. It’s easy to see why your “strength numbers” are so good.
Martins Licis, World’s Strongest Man 2019 in a recent training video: “Before strength, mobility and positioning is key.” This is why/how Martins beats guys bigger and statically stronger than he is.
I think your current path will lead to greater strength in the long run; but most importantly, you will stay healthy while doing so.
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07.02.2020
Rest day. Corrective exercises.
08.02.2020
triple sets, flexed core, slow tempo
1. seated low row 3x8x35kg
2. incline dumbbell bench press 3x8x(2x17,5kg)
3. good mornings 3x8-10 x20kg
4. leg press machine 45 degree 10x90 kg 10x100 10x110kg
5. leg extensions 3x8-10 x25kg
6. seated calf raises 3x8-10 x40kg
7. one arm dumbbell row 3x8-10x22,5kg
8. something like dumbbell high pull 3x10x(2x6)kg
9. cable pull down with rope on crosover machine 3x8-10x60kg
10. RDL 3x10x47,5kg
11. one arm kettlebell squats 3x18x16kg - 8 reps for each arm
12. lateral dumbbell raises 3x12x(2x3kg)
My weights are 30-40-50% lighter than before but I’m not worried at all. For the first time I feel that my muscles really work - and work properly. May be anywhere in the future I’ll be temptated by heavier barbells again but not now. Even though I’m far from perfect, I try to execute every rep strictly as possible. I stop hurrying and cheating and pursuing some imaginable numbers on the bar.
It’s a very good feeling.
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09.02.2020
Rest day. Corrective exercises.
10.02.2020
triple sets, flexed core, slow tempo
1. pull ups reverse grip 3x6 ugly
2. incline dumbbell bench press 3x8x(2x17,5kg)
3. hyperextensions 3x15 ugly
4.goblet squat 3x10x25kg
5. leg extensions 3x8-10 x25kg
6. seated calf raises 3x12-15 x35kg
7. lat pull down with rope 3x8-10
8. something like dumbbell high pull 3x10x(2x6)kg
9. cone arm row on seated row machine 3x12-15 x 20-25-30kg
10. lying leg curl 3x8x25kg
11. sumo dumbbell squats 3x8-10x32kg
12. lateral dumbbell raises supinated grip 3x12x(2x3kg)
It’s hard and it’s ugly. I want to do everything perfect at once. But it won’t happened.
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11.02.2020
triple sets, flexed core, slow tempo
1. lat pull down with rope 3x8-10
2. triceps dumbbell bench press 3x10-12x(2x12,5kg)
3. RDL 3x10x47,5kg
4. seated low row 3x10x35kg
5. leg press machine 45 degree 3x10x90kg
6. crunches 3x12-15
7. triceps push down 3x10x30kg
8. seated biceps curls 3x8-10x(2x9kg)
9.seated calf raises 3x15x30kg
10. bulgarian squat no weights 3x8 each leg
11. hip trust technique 3x8-10x8kg
12. leg extensions 2x8x25kg
some dumbbell presses , flat back
attempt for strict pull down
12.02.2020
Rest day. Corrective exercises.
13.02.2020
triple sets, flexed core, slow tempo
1. lat pull down with rope 3x8-10 x65kg at crosover machine
2. triceps dumbbell bench press 3x8-10x(2x15kg)
3. RDL 3x10x57,5kg nope, completely wrong
4. seated low row 3x10x35kg
5. dumbbell flies on the floor 3x10x(2x10kg)
dumbbell squat from deficite 3x10x32kg
7. pull down reverse grip 3x8x40kg
8. bulgarian squat no weights 3x6-8 each leg
9. leg extensions 3x8x25kg
10. glute press on assisted pullups machine 3x12 each leg
14.02.2020
Rest day. Wine and dinner.
15.02.2020
Workout with the coach. Dumbbell rows, RDL, hip trusts, dumbbell presses and pull downs corrections. Sweet torture.
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16.02.2020
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Corrective exercises.
-
triple sets, flexed core, flexed shoulder blades, slow tempo
1. lat pull down reverse grip 3x8x40kg
2. incline dumbbell press 3x8-10x(2x10kg)
3. seated calf raises 3x12x30kg
4. RDL 3x10-12 x27,5kg for technique
5. leg extensions 3x8x25kg
6. lying dumbbell triceps extensions 3x8-10x(2x8kg)
7. one arm dumbbell row 3x10x12,5 kg for technique
8. dumbbell front squat 3x8x(2x12,5kg)
9. lying leg curl 3x8x20kg
I had muscle soreness from the corrective workout yesterday. Humiliating :(.
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17.02.2020
Rest day. Corrective exercises.
18.02.2020
1. Corrective exercises
2. fitness workout
triple sets, flexed core, flexed shoulder blades, slow tempo
1. lat pull down with rope on crossоver machine 3x8x65kg
2. incline dumbbell bench press 3x8-10x(2x15kg)
3. leg press machine 45 degree 3x12x90kg
4. front squat with dumbbells 3x8x(2x12,5kg) nope
5. RDL 3x8-10 x37,5kg not great, not terrible
6. seated low row 3x8x40kg
7. incline dumbbell press 3x8-10x(2x10kg)
8. leg extensions 3x8x25kg
9. lying leg curl 3x8x25kg
I wasted too much time in the gym talking and wandering so I cutted the workout by 1/3.
Lat pull down. I seek ffor trembling of stabilizer muscles.
Shoulder press for my immobile upper body. My rare sholders and middle traps are burning.
Badass. Bonus points for the nice, slow tempo.
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I’m surprised you use the leg press machine. Imo it’s the type of machine that encourages bad form. (and the use of way too much weight lol)
I love the hack squat machine though. You can emphasize different muscles of your legs and/or hips by moving your feet around. You can immediately know if your back is rounding if you concentrate on the contact you have with the back pad (much easier to feel and control than with the leg press). You also have the option to “deload” at the bottom, wait for the stretch reflex to dissipate, and practice “power” on the concentric. Lots of options to tweak, in a good way.
The hip squat machine (e.g. Pit Shark) is also decent, but not as good imo. (also need to use relatively large weights for a training effect)
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I think every exercise can be dangerous if you don’t do it right, walking even. The currant weight is very light, may be 60% of my previois workouts and I seek for depth and open hips and knees without arching back or cheating.
There’s no hack squat machine here,neighter a hip squat machine, it’s simple and poor local gym. I just gave up the back squats, they are ugly with and without weight so, for now I do goblet paused squat or dumbbell squat and leg extensions and curls… I will add hip trusts soon.
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