First, I want to thank everybody who gave me advice. What I plan to do is just follow giterdone’s advice to the letter as much as I can, using light weights as many days of the week as I can just so I can learn a new motor movement. Probably also drop my Squat and DL 10 or 15 lbs and start from there–I can tell I can go no heavier in weight until something changes—looks like that will be my form.
This week is a “deload week” on 5/3/1. No lifting today, but ran 20 minutes.
Breakfast: 9 whites i 1 yellow egg
Lunch: salad with 1.5 cups of beans.
Four pieces of fruit
Dinner; 1 piece of turkey lasagna, but Ill eat more later.
Ive been breaking bad with the diet recently;
Today: 1 Nestle Crunch Bar
Yesterday: 1 ice-cream drumstick (man that tasted good)
Friday night: 16 ozs coke and about 4 ozs buorbon (Agent Age) whiskey.
About 6 cookies last week.
Today Im still on deload so I did my “Press day” lifts at half weight. Felt great! Too bad everyday cant be deload day.
Also tried the “box” squats to help me with my form, did about 30 of them, with varying success. I can tell this is going to take me some time to get used to keeping my back straight both going down and up again. Im wondering if my body geometry is part of the problem–I have an unusually long torso. Almost like relearning how to do a squat. But I am committed to it.
Light jog for 20 mins.
Breakfast: 9 whites i 1 yellow egg
Lunch: salad with 1.5 cups of beans.
Four pieces of fruit
Dinner; roasted vegs, but Ill eat more later.
I have no business giving advice on squats ( I hate them) or any lift for that matter…nice intro don’t ya think? Your biggest problem is working out at Kentucky, that is a UK you’re standing on is not? If you’re a big booster tell the damn AD to get you an S/C trainer!!! kidding…Have you ever tried goblet squats? They help you learn to squat between your legs and stay upright…if you google Dan John goblet squats you see what I mean…
[quote]OldGoat wrote:
I have no business giving advice on squats ( I hate them) or any lift for that matter…nice intro don’t ya think? Your biggest problem is working out at Kentucky, that is a UK you’re standing on is not? If you’re a big booster tell the damn AD to get you an S/C trainer!!! kidding…Have you ever tried goblet squats? They help you learn to squat between your legs and stay upright…if you google Dan John goblet squats you see what I mean…
But just keep on keepin’ on…[/quote] That is really funny! Yes, I am located in the Commonwealth (?) of Kentucky banjo twang, and that is a UK emblem I a standing on. Never have been a sports fan though…since Ive been here, Ive never been to a UK football of basketball game. Haven’t taken the time to get into it I suppose. Another problem is that I spent time near UNC and other basketball powers so I don’t know who’d I route for. Probably best I’d stay out of supporting sports. I might piss off too many people around here.
Anyway, thanks for the advice and Ill look into Goblet squats. Squats aren’t easy for me. Then again no lift is.
Today was a “5” day, but I pretty much abandoned my routine just to practice my form with dead lifts and squats. I did single, double, and triple reps for dead lifts of 85 lbs for about 50 reps total, trying to get used to my shins touching the bar when I squat down and am preparing to lift, lifting with the quads and then hips, and then lastly, something Im not sure Ill ever get used to: the bar falling down (slowly) against my gut and hitting my knees somewhat. Its not so bad if I go slowly down but with a lot of weight we will see how it goes.
Then, the 45 lb bar for squats. Going down so that my thighs are parallel to the floor is not the problem for me. The problem is keeping the bar such that when I go down, it always is vertically right above my feet, instead of swaying forward like the video above reveals. I’m finding I have to hold my back high and straight as I go down and then at some point suddenly stick my butt out to get the thighs parallel to the floor. Weird.
Im going to try to get help with a personal trainer. I may not be able to fix these on my own.
Then did sprints (anaerobic interval training), 10 x on half of the track. I gained 3 lbs and since I did not lift much last week I assume its fat. Si Id thought I try something new as well.
OK, its a “5” day for 5/3/1, and its The Press day. I set my press back 85% from the best 1RM I had (105) in an effort to try to build back up and make some gain, hoping that the assistance exercises work (!) So the weights are a little lighter than normal.
The Press:
15 @ 45 lbs
15 @ 50 lbs
13 @ 55 lbs
15 @ 60 lbs
15 @ 70 lbs
18 @ 80 lbs (1RM 0f 101). No improvement, but no loss. Its all good. Hopefully the PT I will be consulting with might give me some hints to improve my Press.
Arm curls:
7 @ 70 lbs, 6 @ 70 lbs, 7 @ 70 lbs-- Really tough today! Maybe it has something to do with me sitting on the couch most of the Thanksgiving weekend. Get what you deserve I suppose.
Dumbell Bench Press:
1 * 10 @ 40
1 * 10 @ 45
1 * 9 @ 50 The weights were pretty heavy, and difficult to hold steady. I really need to try 55 lbs–maybe next time.
Dumbell Rows.
10 @ 40 lbs, 10 @ 45 lbs, 10 @ 50 lbs. Could go up here.
It would be good for me to get a jog, but that may have to wait until tomorrow.
Breakfast: 9 egg whites, 1 egg yellow, 1 cup oatmeal with blueberries.
Lunch: turkey lasagna
15 oz Gatorade before workout, 2 scoops protein powder after with 2 pieces of fruit.
Dinner: turkey lasagna.
This weekend I cooked up 16 portions of turkey lasagna, and Ill make another 16 tonight. I stick them in little tuppeware containers and into the freezer. Mass production and all that.
Today would have been “Squat day” on 5/3/1, but Im still kind of fiddling with my form for the Dead Lift and Squat. One thing Ive noticed is that when Im hunched (“squatted”) on the ground with the 45 lb barbell on my back, when I feel like I’m balanced, it looks like the bar is waaaaay forward from my feet! Im going to try to get my loyal gf to film this and Ill put it up. I think a part of the problem is the shoes Im wearing with the “air” heel is tilting me forward somewhat, so I think I need to find a flatter, weight lifting shoe. Having the long torso doesn’t help either. Im envious to see everybody else do it right. Ah well.
Practiced dead lift form, I think that is getting a bit better. The trick is getting the butt down. Not easy. And I scrapped my calf with the barbell a few times going down, bleeding, so I guess that may be a good sign. I seem to recall seeing the Germanone bleeding.
Other than that, did 30 push ups and 30 reverse crunches.
Food: same as yesterday (!)
Tomorrow I see a PT, which will just be an introductory session. Hopefully he can help me out.
[quote]srpres wrote:
I did single, double, and triple reps for dead lifts of 85 lbs for about 50 reps total, trying to get used to my shins touching the bar when I squat down and am preparing to lift, lifting with the quads and then hips, and then lastly, something Im not sure Ill ever get used to: the bar falling down (slowly) against my gut and hitting my knees somewhat. Its not so bad if I go slowly down but with a lot of weight we will see how it goes.
[/quote]
Huh?
[quote]srpres wrote:
I think a part of the problem is the shoes Im wearing with the “air” heel is tilting me forward somewhat, so I think I need to find a flatter, weight lifting shoe. [/quote]
Squat shoes tend to have a bit of a heel.
[quote]srpres wrote:
Practiced dead lift form, I think that is getting a bit better. The trick is getting the butt down. [/quote]
With your long limbs, you may not need to have your butt as low as other people. Long arms allow me to pull with a high hip position. You may be the same.
[quote]srpres wrote:
Tomorrow I see a PT, which will just be an introductory session. Hopefully he can help me out.[/quote]
Ahh, just a cautionary note about personal trainers and not meant to offend anyone here. But the trainers in my gym are horrific with teaching form on any serious lifts. Just today a trainer had a girl squatting. She was doing 1/4 GMs. The trainer just kept adding weight. Never corrected her. It really, really bothers me.
Today because i was lifting at near max, and certainly rep-max i was trying hard for good form throughout.
One point that might help at the set up stage :
Walk into the bar until shins are actually touching and at the width you want them to be, now bend down and touch the bar, dont initiate a lift–just allow your shins to push the bar slightly forward.
Now without moving your feet again they should be in a good starting position.
Of note i have very long legs–trainer said to me once that i dont need as much of a hip dip although i do consciously try to dip down and back a bit when starting the lift.
[quote]big nurse wrote:
Was just thinking about this today after dl ing.
Today because i was lifting at near max, and certainly rep-max i was trying hard for good form throughout.
One point that might help at the set up stage :
Walk into the bar until shins are actually touching and at the width you want them to be, now bend down and touch the bar, dont initiate a lift–just allow your shins to push the bar slightly forward.
Now without moving your feet again they should be in a good starting position.
Of note i have very long legs–trainer said to me once that i dont need as much of a hip dip although i do consciously try to dip down and back a bit when starting the lift.
Do remembet though…’ me beginner as well’[/quote] Sounds good. I have been getting in position so that when I first look down the bar it is about 6" from the shin. At this position, when I bend my knees, my shins touch it, then I drop my butt, and then the bar is right at my shin when I start my lift. What Ive noticed is if the bar is a lot closer when I first step to the bar (say 1.5"), then when I bend my knees I knock the bar forward.
[quote]kpsnap wrote:
Ahh, just a cautionary note about personal trainers and not meant to offend anyone here. But the trainers in my gym are horrific with teaching form on any serious lifts. Just today a trainer had a girl squatting. She was doing 1/4 GMs. The trainer just kept adding weight. Never corrected her. It really, really bothers me.
[/quote] Yes, I am aware that trainers may not know much. I think I know just enough so that I know if he knows more than me. If I know more than him, its a problem.
What I was trying to say above is the biggest problem with my DL is when I lower the bar it tends to hit my knees! I can seem to minimize this if I have the bar closer and let it fall lightly touching my body such that it slowly rides around past my knee. Its still a little uncomfortable but hopefully Ill get used to it.
Today was the Bench Press. Now that I think about it, it really was a “5” day, but I got confused and did “3”'s on approach to the last high weight lift! Alzheimers?
15 @ 65 lbs
15 @ 80 lbs
15 @ 100 lbs
13 @ 110 lbs
13 @ 130 lbs
111 @ 145 lbs (1 RM calculated to be 198) Then,
3*5 @ 135 lbs
15@-27 (negative because its an assist machine)
15@-27
1*5@-27 These kind of hurt my shoulders… I really like dips though.
Meh. I didnt go at my usual time, and so I didnt have quite the push for this that I would have had if I had done this in the afternoon like I usually do.
[quote]kpsnap wrote:
Ahh, just a cautionary note about personal trainers and not meant to offend anyone here. But the trainers in my gym are horrific with teaching form on any serious lifts. Just today a trainer had a girl squatting. She was doing 1/4 GMs. The trainer just kept adding weight. Never corrected her. It really, really bothers me.
[/quote]
Don’t get me started about my experiences with trainers.
OK, today I did the main lift (Dead Lift, on a “3” wave, which I lowered the RM on since I pulled my back three weeks ago) and the assistance lifts with the PT. He seemed to really know quite a bit and I learned a great deal with him.
Dead Lift:
15 @ 65 lbs
15 @ 85 lbs
15 @ 95 lbs
15 @ 115 lbs
15 @ 135 lbs
16 @ 155 lbs (not bothering with a 1RM–there was a lot of tweeking the PT was doing with me and I was thinking the whole time I was doing the lifts–so probably not my best effort).
Some of the things he said I had learned recently, but what was really new to me was his suggestion that you contract your upper back muscles when you are doing the lift to support your lower back, makes good sense. So Im thinking of this, leaning back, keeping the butt down, thinking, thinking…well, you get the point. re-learning how to do a new move, basically.
The PT suggested rearranging my assistance work, and I did this:
Interesting day at the gym, did the Press with some accessory lifts I have not tried, taught by the PM:
The Press:
15 @ 45 lbs
15 @ 50 lbs
13 @ 55 lbs
13 @ 65 lbs
13 @ 75 lbs
17 @ 85 lbs (1RM 0f 105). New 1RM for 85 lbs, no complaints.
Would have done power cleans next, but the bar was occupied, did this later.
Tried barbell shrugs for the first time ever:
110 @ 45 lbs
110 @ 50 lbs
110 @ 55 lbs
110 @ 60 lbs Could have done more weight, but this was the first time, wanted to get used to it.
Dumbell Military Press:
1 * 10 @ 30 lbs
3 * 10 @ 35 lbs.
My shoulders were pretty tired at this point, so not my best, but I was sore.
Then power cleans. It was clear that I was going to have trouble picking it up, so we broke it down to a Football exercise the PT used to do call a “Clean Complex” First you do three dead lifts, the three power shrugs, and then three high pulls. This was fun, but it clobbered me. Cool exercise though. Will keep doing this until I get better at it.
3 sets of these at 65 lbs.
Then lateral raises. At this point my shoulders were fried and all I could lift was 5 lbs about 10 times with good form for four sets.
My shoulders will be sore for days.
Eating pretty much the same, but I may go out to dinner tonight because Im gonna need to eat a lot of meat after today. Damn.
Another interesting day with the PT, and am learning all kinds of new stuff.
Box Squats: I did these with a lower weight than normal just to get used to doing these. I think Im still falling with the bar going forward ahead of my feet, but its not so bad. I think Im just going to stick with box squats for a while.
1 * 10 @ 45
1 * 5 @ 55
1 * 3 @ 65
1 * 3 @ 75
1 * 3 @ 85
1 * 10 @ 95 Not bothering calculating a 1RM, this was not my best effort, still learning. PT seemed to be reasonably satisfied with my form. Apparently he has seen a lot worse.
Then about 4 sets of 8 standing lunges—not my favorite thing to do, but Ill get used to it eventually. Good for balance.
Then Leg Press:
1 * 10 @ 90
1 * 10 @ 180
1 * 10 @ 230
1 * 10 @ 250 Probably could have done more weight, will push up next time.
Leg Curls, I forgot the weight but 4 sets.
The Calf Raises, I think the weight was
1 * 10 @ 50
1 * 10 @ 70
1 * 10 @ 80
1 * 10 @ 90. Could have done more weight, just didnt want to push it the first time. Ill push all of these up next week.
So Box squats it is until …forever…
Food about the same but Im trying to eat more salmon. Its expensive around here.
if you are learning proper form from the PT the weights don’t matter right now…they will eventually come! without proper form the weights come but they bring along their best friend…injury! Sounds like this is a good choice for you right now. Salmon in Kentucky? really? You should be slapping slabs of venison and wild boar on the table and saying the hell with utensils lets dig in!!
Agree with the Goat, form is everything. Otherwise, you’ll just have to unlearn bad habits. I had to redo my squat completely this year, box squats did the trick. You’re doing fine. BTW, I could barely do box squats at 85 in May of this year, now up to over 200.
[quote]OldGoat wrote:
Salmon in Kentucky? really? You should be slapping slabs of venison and wild boar on the table and saying the hell with utensils lets dig in!![/quote] Your a funny guy. Yea, I guess getting out in the woods with my shotgun might help me man up (along with the weight lifting), but even if my gf saw me slaughter a bison with my bare hands it would not help. She is a Sierra Club member and a vegetarian.