Why the slow concentric?
It’s not slow, it’s the " new normal " :).
When I do the leg curl the way you do it in your video (toes pointing away from your head), I can feel it sometimes in my calves at the top of the movement. If my toes are pointed at the floor, no calves at all.
What does your coach say about that?
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Well I’m not sure for this, i have to check the instructions. May be something about hamstring muscles activation i suppose.
in fact my feet have to point forward not to be spread aside and this position helps me to hold them in line. It’s important to stop moving my pelvic up and down so i need to do the exercise slower and slower till i reach this form.
I feel tension in my calves if i place the pad too low on my ancles. If it’s a little bit above it’s ok.
1 Like
06.08.2020
Fitness workout
triple sets
1. paused back squat 4x5x37,5kg
2. bench press 4x10x37,5kg
3. assisted pull ups 4x5
4. hip trust 4x6x37,5kg
5. lat pull down with rope 4x12x60kg on crosover machine
6. one arm shoulder press 4x10x10kg each
7. good morning exercise 4x10x20kg
8. dumbbell biceps curls 4x12x(2x7kg)
9. front raises 4x10x7kg
10. isometric squats 3 sets
My hamstrings had burned
07.08.2020
Fitness workout
triple sets
1. one arm row on seated row machine 4x10x30kg each
2. incline dumbbell bench press 4x10x(2x15kg)
3. leg press machine 45 degree 4x12x60kg
4. low row 4x10x30kg
5. one arm lateral dumbbell raises 4x10x6kg
6. RDL 4x12x47,5kg
7. triceps push downs with rope 3x10x20kg
1 Like
08.08.2020
09.08.2020
Rest days.
10.08.2020
Fitness workout
triple sets
1. incline dumbbell bench press 4x10x(2x15kg)
2. lat pull down reverse grip 4x10x40kg
3. paused dumbbell squats 4x8x33kg
4. pull down with rope on crossover machine 4x12x60kg
5. one arm shoulder press 4x10x10kg
6. RDL 4x10x47,5kg
7. one leg isometric hip trust 4 sets
8. triceps push down with rope 4x10x25kg
11.08.2020
Rest day.
My morronic boss detained me 3 hours after work to write a report that even isn’t part of my duties. It’s absolute mess and иncompetence, carelessness and corruption. I do the duties of many of my colleagues because they can’t handle it and they don’t want to learn…
Тhe state service is synonymous with incompetence and corruption in Bulgaria and it’s true…
12.08.2020
Fitness workout
Triple sets
1. assited pull ups 4x6
2. dumbbell shoulder press 4x10x(2x7kg)
3. goblet squats 4x8x25kg
4. leg press machine 4x12x70kg
5. lec curls 4x5x15kg
6. dumbbell shoulder press 4x10x(2x7kg)
7. lat pull down reverse grip 4x10x40kg
8. hip trusts 4x5x45kg
9. front raises 4x10x8kg
https://www.instagram.com/p/CDsyWQ7jKdZ/
I’ve been so angry these days because of my office problems, so I was careless and the wind slammed the balcony door and the glass shattered. Now, in addition to wasting my nerves, I will also have to pay for repairs.
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have you tried front squatting?. I found that helped me groove my squat mechanics away from a VERY prominent butt wink. But also just stretching hamstrings/glutes and focusing on bracing my core more helped alot too.
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Haha, there is almost no real buttwink there. The only reason you see any is because you are going pretty deep. If you stopped at parallel, you probably would not see it at all.
Of course now I cannot help but think that you just managed to make us all watch a video of your butt again
3 Likes
Yeah “butt wink” WILL happen if you go deep. That’s it. Even if it irks the form nazis
2 Likes
Well, may be all of you are right, but I will stick to my purpose to improve my form as mush as possible. I’ve been training with this new technique for 6 months and I’m still satisfied . In fact I use 50-70% less weights than usual but with same results. Just because I use full range of motion and more time under preasure. It’s something like magic that I’ve never ever thought it’s possible! There was a time not long ago I thought that is absolutely impossible to degrease my training weights or even it’s humiliating to be so weak. It’s not weakness, it’s so much harder to do it this way 
p.s I pick up my shirts /tops for the videos so my coach to be able to see if my lumbar back is neutral and my core braced (barely) but at least my false ribs to be hidden
13.08.2020
Fitness workout
triple sets
1. one arm row on seated row machine 4x8x35kg
2. insvline dumbbell bench press 4x6x(2x17,5kg)
3. paused dumbbell squat 4x8x33kg
4. good morning exercise with bulgarian bag 4x15x10kg
5. special lunges 4x5 each leg
6. one arm lateral raises 4x8x6kg
https://www.instagram.com/p/CDsy8vqD6R0/
A lazy day.
14.08.2020
Rest day.
2 Likes
I learned this last year, when I did my first bodybuilding program with CT, which included lots of high reps sets with like 4 secs eccentric, 0302 tempo, double contraction etc during which I had no choice but to use lighter weights, but then I had the best gains ever!
1 Like
15.08.2020
Rest day. Again. Pffew…
16.08.2020
Fitness workout
Triple sets
1. paused back squats 5x24,5kg 3x3x47,5kg
2. pull ups 4x5
3. leg curl 4x5x10kg
4. paused back squats 4x5x37,5kg
5. seated shoulder press 4x10x(2x8kg)
6. leg curl 4x8x5kg
7. low row 4x12x30kg
8. one arm lateral raises 4x8x6kg each
9. deadlift 4x8x57,5kg
10. triceps push down 4x8x30kg
11. dumbbell biceps curl 4x8x(2x7kg)
Outrageous mucle soreness from yesterday routine
17.08.2020
Fitness workout
triple sets
1. one arm row on seated rowing machine 4x12x30kg
2. bench press 4x8x37,5kg
3. leg press machine 4x10x70kg
4. lat pull down reverse grip 4x10x40kg
5. one arm shoulder press 4x8x10kg each
6. hip trust 4x5x45kg
7. good morning 4x12x15kg
8. front raises with two hands 4x8x8kg
9. seated calf raises 4x12x25kg
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Of course, that was a 48 sets sessions ahahah
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Well, that’s usual for me, the problem was this slow deep and knees spreded squats so my inner tights and glutes were burning. :).
1 Like
18.08.2020
Rest day.
19.08.2020
Fitness workout
triple sets
1. paused back squats 4x3x47,5kg
2. incline dumbbell bench press 4x10x(2x15kg)
3. one arm row on seated row machine 4x10x30kg
4. paused back squats 4x5x37.5kg
5. leg curl 4x5x10kg
6. lat pull down with rope 4x10x60kg
7. one arm lateral raises 4x8x6kg
8. izometric hip trusts fail – too tired for this
1 Like
20.08.2020
Fitness workout
triple sets
1. lat pull down reverse grip 4x10x40kg
2. dumbbell shoulderv press 4x8x(2x10kg)
3. paused dumbbell squats 4x8x33kg
4. leg press machine 4x12x50kg
5. hyperextensions 4x12
6. leg raises on roman chair 4x8
7. triceps push down with rope 4x10x20kg
8. biceps curl 4x10x(2x7kg)
9. cable squats on crossover machine 4x12x60kg
Easy and lazy
21.08.2020
**Rest day. **
22.08.2020
Fitness workout
triple sets
1. paused back squats 3x5x47,5kg
2. dumbbell overhead press 4x10x(2x10 kg)
3. lat pull down reverse grip 4x10x40kg
4. dumbbell RDL 4x10x(2x20kg)
5. seated calf raises 4x12x25kg
6. low row 4x12-15 x35kg
7. specific leg raises 4x3
8. izometric glute bridge 4 sets
9. hyperextensions 4x10
23.08.2020
Fitness workout
triple sets
1. paused goblet squats 4x10x20kg
2. leg curl 4x8x7kg
3. bench press 4x10x37.5kg
4. leg press machine 4x10x70kg
5. dumbbell overhead press 4x10x(2x10kg)
6. bilateral lat pull down on crosver ,achine 4x10x(2x25kg)
7. triceps push down 4x10x30kg
8. one arm, lateral dumbbell raises 4x8x6kg
9. specific lunges 6x4
1 Like
24.08.2020
Rest day.
25.08.2020
Fitness workout
triple sets
1. paused back squats 5x27,5kg 3x5x47,5kg
2. overhead dumbbell press 4x8x(2x10kg)
3. row on seated row machine 4x12x(2x25kg)
4. dumbbell RDL 4x10x(2x20kg)
5. dumbbell lateral + front raises 4x10x(2x3kg)
6. lat pull down reverse grip 4x7x45kg
7. hip trust 4x5x45kg
8. low row 4x10x35kg
I tried pads under my feed, but no effect.
Stripper squats again and again. My glutes always delay.
May be I should stop barbell squats for awhile…
1 Like
It’s almost amusing how tough you are on your own technique. If your glutes are delayed there, it is only very little, an almostly certainly a result of your being paused at the bottom. I think most people would be doing the same with a pause.
If a beginner came to this forum and asked “what does a really good squat technique look like that I can copy?” your videos would probably be the first that came to my mind. Honest.
1 Like