[quote]ouroboro_s wrote:
I think you’re looking good. The only one that looked a bit awkward to me was the one where you are consciously sticking your butt out. I don’t do that. Maybe I should. I was told to start by forcing my knees out and my ass will follow. That seems to be working for me. And what Diana said about making sure your back is tight and the bar is really pulled into it.
Your depth is great.[/quote]
Thats just her natural tendency to stick her ass out.
[quote]JoeGood wrote:
ouroboro_s wrote:
I think you’re looking good. The only one that looked a bit awkward to me was the one where you are consciously sticking your butt out. I don’t do that. Maybe I should. I was told to start by forcing my knees out and my ass will follow. That seems to be working for me. And what Diana said about making sure your back is tight and the bar is really pulled into it.
Your depth is great.
Thats just her natural tendency to stick her ass out.
Hello Ronda! I haven’t been on here for so long. But I am happy to see that you are doing well and that you finally train with back squats. Much better that Smith’s, right?
I would have done more tricep pullovers but this guy planted himself next to me who keep jumping in the air and then touching his feet and calling himself a wimp and a fat ass… it was weird, I left…
[quote]marycler wrote:
Hello Ronda! I haven’t been on here for so long. But I am happy to see that you are doing well and that you finally train with back squats. Much better that Smith’s, right? ;)[/quote]
Hey there, long time no see!
I am still working on the squats, I don’t think I have done then since the last time you were here. It is much better this time
I am a front squat type - it works better for me- back squats always bother my neck/traps
but I have neck issues- and piriformis issues = tight hips.
they also really tend to kill my IT band until recently…
I found box squats- vs olympic style squats work too.
wider stance lower bar position, keeping the shin vertical and sitting back- have taken the pressure off of knees and I have less IT band junk maybe its the glute- hams working that makes it less painful.
really what works the best is starting any leg day with the Over head squat- to correct any pathology issues I have- it forces me to stay super tight, Like Dianab is saying- and to both push the knees out and initiate movement with the glutes OH squats to a box felt awesome too.
A guy asked if he could spot me for the 145 bench, I was gonna say no but I really was feeling tired so I am glad I let him. I always complain about not having a spotter and when someone offers I can’t possibly say no, lol. I was tired too, so it was a good thing.
Also I was complimented by him and his freind, this was nice to hear. Apperently there is a woman at my gym who benches 195!!! Why I have I not seen her??? I must find this women and see if she competes… begin stalker mode…
[quote]kmcnyc wrote:
Looking Good Ronda very solid
I am a front squat type - it works better for me- back squats always bother my neck/traps
but I have neck issues- and piriformis issues = tight hips.
they also really tend to kill my IT band until recently…
I found box squats- vs olympic style squats work too.
wider stance lower bar position, keeping the shin vertical and sitting back- have taken the pressure off of knees and I have less IT band junk maybe its the glute- hams working that makes it less painful.
really what works the best is starting any leg day with the Over head squat- to correct any pathology issues I have- it forces me to stay super tight, Like Dianab is saying- and to both push the knees out and initiate movement with the glutes OH squats to a box felt awesome too.
but hey what do I konw.
nice work.
kmc[/quote]
I have played around with the front squat a few times but I just can’t figure out how I would add much weight to it as I have trouble keeping 95 lbs up and level. I suppose it is just something I would have to work up to though.
Thanks for stopping by
Front squats are awkward, but Im starting to get used to them…I started with just the bar, and have worked my way up to 115 in about 2 months…I like how they really hit the quads…
I do both front and back squats equally, so I don’t mess up the knees further…actually been squatting without my braces and feeling ok!!
It turns out I have tendonitis in my shoulder, oh how that sucks. So I have been resting it and I have started seeing a chiripractor (the neck cracking made me scream). I have also found a few strechs to do that I am hoping will help.
So SLDL are out for now as it hurts to hold on to the bar, but I can do other hamstring focused work for now.
SLDL 1x8x45, 1x8x95, 1x6x145 ouch
Back Squat 1x8x45, 1x5x95, 2x5x135, 1x3x135
Box Squats 2x5x135
I have decided I like these
Single leg Hamstring Curls 3x8x50, 2x8x60
BB Curls 1x8x50
these also hurt so they are out for now…
So I went yesterdat for my upper body workout… and I couldn’t do any kind of pushing, which means no bench press It really sucked, so much so that I will not bore you with the details.
I believe my problem, tendinitis, is work related and in aggravated through the repitition of my movements there. There is a definent weakness in my right shoulder, arm and hand and I think only some rest and some light therapy will cure it and to stay away what causes it.
I have been seeing a chiroprator a few times a week as well as getting massages every two weeks. I am hoping I can avoid seeing an actual doctor for this, for now at least.
I have been wanting to up my cardio and now that I am out with an injury and I saw that article on Complexes I thought I would give it a try as traditional cardio sems like a death sentence for me
This is what I did in this order:
Deadlift
SLDL
Bentover Row
Front Squat
Goodmorning
Back Squat
I did this complex twice, at first using the bar at 45 lbs and rotating through 6,5,4,3,2,1 reps per set.
Then I decided I wasn’t feeling it nearly enough so Upped the weight to 65 lbs and did 5,4,3,2,1 reps per set… I felt this alot more.
My shoulder, though it feels ok for the most part, is still not allowing me to bench press or do any kind of press really, this is really disappointing. I am hoping I am able to get this under control in the next week. or so.
So I tried to bench press but that wasn’t going to happen. I did some deadlifting but I am really feeling the diminihsed strength in that side as far as my grip goes so I keep those light. Bleh.
DL 1x12x135
Complexes 6,5,4,3,2,1 x 65
deadlift
SLDL
Bentover Row
Front Squat
Goodmorning
Back Squat
T Bar Rows 1x8x45, 2x8x70
HS High Row 1x8x4, 2x8x70
I have been holding off on Squats because my knees have been achy constantly, because it seems I am falling apart, however I noticed today while doing the complexes and after that after a few sets my knees felt ok… maybe I just need to warm them up. Though I still wish they wouldn’t hurt in general…
[quote]kmcnyc wrote:
Rhonda what kind of mobility stuff do you do…
I am kind of a pimp for the mobility warm up junk.
Im crooked and feel banged up like most people so I do a ton.
Ouroboro_s does something similiar as do lots of the over 35 crowd.
shoulders ytwl
foam rolling
and shoulder dislocates with a broom etc do the trick
for knees do you know the skiers stretch?
kmc[/quote]
What ever it is I do I am not doing it right. Please tell me everything you know.
This injury has to do with work and not the gym but it is affecting everything. It seems to be more of a pinched nerve issue so I am not sure mobility work will help but I will take anything rigtht now.
I have never had great shoulders, I could never do any direct work w/o them being crunchy, so I just never did.
As far as those streches you mentioned I don’t know them but if you could show me some links that detail them I would appreciate it.
I do have a foam roller but I was unsure how to use it for my shoulder…
It really sucked, so much so that I will not bore you with the details.