Thank you! A change of pace/ focus has been fantastic for me.
I’ll check my weight this weekend. I’d imagine I’m around 200, because I can kind of sort of see abs if I squint real hard and give myself the benefit of the doubt - that tends to be the threshold. Once I get over 205, they’re goners.
Question for you, since you probably know: when I brace real hard and hold it, I have trouble “unhinging” to start my squat reps. I’m really trying to focus on fixing this. Is that something you’ve dealt with?
It isn’t something that I have had trouble with, or at least not something I’ve noticed. Can you describe exactly what you think is happening. As you start the squat are you breaking knee and hip at the same time? Or are you saying the hips won’t break?
It’s like my hips don’t want to break unless I loosen up and let my lower back arch/ extend. It’s probably just a practice thing - I typically do lighter weights and higher reps, so I’m not used to really applying a lot of internal pressure
I did have a similar problem a while back. To help, I used to break my hips slightly before I started the squat. Hard to describe but It’s like rather than have my hips under me, I would push them back and little and Slightly lean forward before starting the squat. This helped me sit back Rather than lead with the knees and the weight moves forward.
Thanks man. That looks like exactly what I’m talking about.
W1 D6 DE Upper
Warm-up: 5 minutes incline treadmill
Push Press
45/6
135/5 x 4
DE Bench
135/3 x 2
155/3 x 4
BTN Press
45/8
135/10 x 3
Plyo Push-up
4 sets of 5
Alternate with
DB Incline
75/12 x 4
Cheat DB Side Raise
35/6
40/6
45/6
Alternate with:
DB Side Raise
25/12 x 3
Snatch Grip High Pull
135/5 x 4
Alternate with:
MAG Seated Row
110/10 x 4
Lower back is kind of tweaky, so I basically went with “the rule of 135” (which I made up) on everything. I tried to stick to it on bench but it was just far too light.
I kind of still lift, and we finished moving out of our house! I’ll probably be less stubborn and hire someone to move us in when that time comes.
The best I can do for the next 6 weeks or so is Planet Fitness, because we’re on the road. Plus, I apparently have a minor tear in my hamstring - this seems to have happened a couple weeks ago, so it’s clearly fine. Anyway, Planet Fitness is all machines so it will work out.
Warm-up: 5 minutes incline treadmill and greatest stretch.
Smith Squat
Stance narrower than hip width
45/10 (we’re going to call the bar 45 even though it’s probably half that)
135/6
225/4
315/4 + 2 + 1
Smith Close-grip Bench
135/6
185/6
225/1 + 1… 15 + 3
Went too light and got bored of the 1 rep cluster, so I finished it off
Are the Smith machines Hammer Strength brand? At my Planet Fitness, there’s a small tag on the Smith machines saying the bars provide 20 pounds of resistance and can hold seven 45-pound-plates per side.
On the subject of the smith machine, I choose to side with @alex_uk… I won’t look! Also, I know how to do the math when I add plates to a “45 pound” bar; I can’t be expected to figure it out with a 20-pound bar!
Warm-up: incline treadmill
Should have spent time doing some shoulder mobility, since I just complained about it, but the one bench was free and I didn’t want to miss my shot!
Bench Press
2-count pause
45/15
135/8
185/5
225/3 x 3
Machine Flye
70/8
100/15 x 3
RDL
45/8
135/12 x 3
Holy poo my hamstring is bothering me
I actually did feel better on the smith machine. It’s for sure a different movement - very little hip action.
In disclosure, in my never-ending whim-based changes, Planet Fitness is 40 minutes from where I am for the next month. There’s a small local gym with a rack, though, so this latest workout was normal squats. I like to keep it confusing!
Interesting! I think I feel better with barbell squats, but it’s been moths since I’ve done either, so who knows at this point. I’ll find out soon, I reckon.
To me, 40 minutes is way too far to drive for a gym. Plus the small, local gym has a good selection of free weights. Much better.