I’ve been a lurker here at this site for quite some time, and I�??ve found it insightful in the past so I figured this would be the best place for me to present my predicament. I�??m 18, and have been training for 2 years, I hired a trainer in the beginning, but after a while I tried running my own show. Since then I�??ve switched through several of my own programs.
I know I�??ve gathered some decent imbalances along the way, probably from these misguided programs. I�??m slightly kyphotic, shoulders are internally rotated and also hurt when I do pull-ups, my hips experience the same basic pain (early arthritis?), my knees pop every time I squat, and I have no spinal erectors.
These general problems have gotten to the point where I am unable to do several exercises without pain in my joints, and some days they feel worse than others. I�??ve stopped keeping track of my numbers because I don�??t feel as if I even follow a pattern. This Friday, when I went in to do some deadlifts after reviewing a few tips and articles. I started out as best I knew how and went ahead.
As usual the bar got stuck beneath my knees (I believe Cressey�??s article said this is because I must have long femurs?), to compensate I lifted slightly more with my legs before my trunk, wound up with my shoulder blades way in front of the bar, my spine arched way back, and both my knees cracked as they fully extended. I put the bar down and left the gym frustrated.
In a nutshell, I feel I�??ve stagnated, I�??m spinning in circles over the same problems, and have fallen victim to the impulse routine, where I decide which exercises I�??ll do that day after I�??m already in the gym. I�??ve been putting off a complete restructuring of my training and nutrition plans for a long time, and it�??s time to get things straightened out.
I�??m 150 pounds, moderately low BF%, and my goals are athletic strength and speed, with well-rounded power in all areas. Aesthetics are not important to me. So with this in mind, here are my main questions:
How much protein/calories/carbs should I take a day?
What supplements (if any) should I take?
What exercises should I pay particular interest to?
What exercises should I avoid?
What other activities should I be doing for general health?
And most importantly: What articles should I be reading to try to clear some of this up on my own?
Please note: I am not whining, I am frustrated, and possibly a bit angry. I am ready and willing to spend effort and time overcoming this problem to the point where I feel healthy and progressing once again. Thanks in advance for all replies�?� and for having enough patience to read this ridiculously long post.