yer a big boy Andy 
good squats!
Hi Masch!
Yes, nice squats. When I squat, I have that little bounce at the top too.
[quote]mom-in-MD wrote:
yer a big boy Andy good squats!
Hi Masch![/quote]
Hah! That was actually after a bunch of complexes, power snatches and jerks. I got 315lbs x6 on Saturday, woohoo! But this is Maschās log not mine sooo Iāll shutup.
Noooo! Donāt shut up! My log likes it when you guys talk - it makes it feel specialā¦
Andy congrats on the 315 and thanks for the vid! Youāre right, your lower back does stay tight, so I see what you mean about going below parallel and not rounding. And, um, yeah, you are a big boy Talk about long limbs.
ps. I also just ended up in your Youtube channel Andy - lead me to ladies squatting heavy weights, awesome stuff.
Snap, Blue, T, MIM, Kimba - thanks for coming by and chiming in. Deb, you too, and I actually am not sure if that is a proper exercise or whether I was just showing off my goodies, but at one point in the vid my right glute actually fails - FAILS! So at least its confirmed that i have to work on glute activation.
Alrighty, so because Iām a noob and also a dork, let me just recap here:
I donāt have to try squat below parallel right now, especially because it appears that Iām rounding at the bottom. I should, however, continue to work on my mobility in which case the depth will come over time and through practice.
And what about putting something under the heels, is this recommendable for me?
You guys canāt see my face, but Iām all smiles - feels good to be learning and I thank you all!!
And on a training note. Last night was an upper body night - pullups. Fucking weak sauce. oh well.
I donāt know if its because I took my little hiatus or because I had just gone to the ART guy before hitting the gym, or simply because le sauce was a weak, but I was super frustrated.
neutral pullups - 3, 3, 2, 2, 2, 1, 1 < failed on the 8th, as in couldnāt pull up my fat ass. Also, I switched to neutral because my shoulder was bothering me and yet, its still bothering me. Chins are fine - does anyone know of any other variation that wonāt aggravate the shoulder? Also, just want to bitch, I was doing 5 of these consecutive pre-hiatus. Damn you pullups!!
DB incline Bench - 2x8x35, 5x35 and then 5x30, 8x30 < again, feeling the weak sauce. wasnāt even going to touch the 40s which is what I normally work towards
Pushups - w/ 10lb plate 2x15, w/ 25 lb plate 2x15 < broke the 25s down with a small breather on each set
DB lat raises - 4x15x12.5
banded pull aparts - 4x15
Tonight I have practice, and I believe Iāll be able to play live. DL day on Weds. The hammie is still making a wee bit nervous for DLs, but weāll just have to see.
For me, the pullups they come and they go. Some days it is just so. much. effort. to pull up my body weight. Some days its easier.
Its a mystery.
And you do not have a fat ass. Its a very nice ass.
Ok, since youāre all smiles and because you say so I wonāt shut up 
Your bum video(hehe)āI donāt know if itās a real exercise or not but just trying to flex the glutes independently was surprisingly difficult. (I am making an effort to get better with that mind muscle connection so that is why Iām trying these things. I feel a little bit silly flexing and posing like a BB and all that but I am really noticing better activation and awareness while lifting.)
Iām hit and miss with the pullups too but it seems to depend on what I pair them with. I did some last night after a bunch of C&Js and presses and it went better than usual. Which I didnāt expect. I often do them in a crossfit style workout with pushups, dips and jumping squats and they come much harder like that.
Also, I just read in CTs section about upper body workouts benefiting most after a cheat day so if that is so perhaps your previous dayās macros have impacted you. This tidbit was interesting I thought!
edit: I donāt have a comment on the elevating your heels thing. I just tried it for the hell of it. I did some overhead squats this morning with my heels elevated and I canāt say what I got from that. I donāt usually do those but it seems like a good time to try the elevated heels because of the tricky form and because itās an olympic style lift. But I was just screwing around. ( And I really suck at those).
Whatās the key word in that blah blah blah post? Hiatusā¦ Learn to relax and go w/the flow. It will all fall back into place soon enough.
Ok, Iāve said my peace, you can now take your panties out of said wad.
[quote]print wrote:
Whatās the key word in that blah blah blah post? Hiatusā¦ Learn to relax and go w/the flow. It will all fall back into place soon enough.
Ok, Iāve said my peace, you can now take your panties out of said wad.[/quote]
6000 posts! Impressive for a pooch
[quote]debraD wrote:
[quote]print wrote:
Whatās the key word in that blah blah blah post? Hiatusā¦ Learn to relax and go w/the flow. It will all fall back into place soon enough.
Ok, Iāve said my peace, you can now take your panties out of said wad.[/quote]
6000 posts! Impressive for a pooch
[/quote]
Iām also impressed he didnāt ask me to take them off and stuff them in his mouth! Clearly, doggy took his meds today.
Thanks for the input kimba and Deb. Interesting about the upper body and eating, Iāll have to think about that since I was wondering how I could capitalize on my big weekend eats. And Deb,your sweet ass musings are welcome here any day!
And yes Print, Iāll roll with itā¦ 
[quote]debraD wrote:
[quote]print wrote:
Whatās the key word in that blah blah blah post? Hiatusā¦ Learn to relax and go w/the flow. It will all fall back into place soon enough.
Ok, Iāve said my peace, you can now take your panties out of said wad.[/quote]
6000 posts! Impressive for a pooch
[/quote]
Oh Snap! I wouldnāt of wanted it put anywhere else.
[quote]print wrote:
[quote]debraD wrote:
[quote]print wrote:
Whatās the key word in that blah blah blah post? Hiatusā¦ Learn to relax and go w/the flow. It will all fall back into place soon enough.
Ok, Iāve said my peace, you can now take your panties out of said wad.[/quote]
6000 posts! Impressive for a pooch
[/quote]
Oh Snap! I wouldnāt of wanted it put anywhere else.[/quote]
Awww! In the world of internets, thatās oddly sweet. Thanks for your post big boy.
[quote]Mascherano wrote:
Thanks for your post big boy.[/quote]
You can thank the Alpha Male.
Weak sauce? Looks like a great workout to me! Stick with it, youāll be back in the swing of things in no time.
Alrighty, tonight was DL day. Not as good as I wouldāve liked it, but all things considered not so bad. Still a bit skerred with the hammie, so I felt like my form was breaking down b/c I was overcompensating and pulling with my back. A bit disappointing really.
mobility/foam rolling warmup
bulgarian spilt sqaut 12xBW, 10, 25
Squat 8x95, 105, 115
Dl 5x115, 125, 135, 145 4x155 < Hamstring started feeling āweirdā at 145, by 155 I panicked and stopped short and left it at that
Pull throughs 12x27.5, 37.5, 40, 27.5 < Again, a fucking panic moment at the end
Hanging leg raises 4x15
A bit frustrating really - sometimes hamstring feels good, like its getting stronger and then it feel like it goes all lax on me. Plus, despite being a pull in the lower hamstring the upper hamstring is what get the most sore. Doc says ādonāt worry about itā - I hate that shit.
Anyways, last night went to practice, was able to do drills (including sprints at about 90%) and played live for a good 1/2 hour. Was really happy with this. Iām not 100% myself, so come Sundayās game Iāll have to play smart, rather than play willy nilly and fall back on my fitness. Iām sure I wonāt play more than 1/2 hour anyways, that seems to be the benchmark before I start feeling fatigued.
Considering youāre still rehabbing your injury, thatās a great workout, and some great soccer!
Give it time, your hammie will feel good again consistently. Until then, donāt push it too hard (which is exactly what youāve been doing, so good job!)
Be patient dear! Youāre doing good
I canāt remember, but are you getting ART for your hammie? My ART guy is soooooo good fixing my hammies, one of which acts up somewhat frequently.
[quote]kpsnap wrote:
I canāt remember, but are you getting ART for your hammie? My ART guy is soooooo good fixing my hammies, one of which acts up somewhat frequently. [/quote]
X2. Glad to see youāre getting back to speed just donāt over-do it. Hammies tend to turn against you real quick.
Side note, do you foam roll your hip flexors? Helped me a great deal when my hammies would go ape-shit on meā¦
[quote]PB Andy wrote:
[quote]Hot Tamale wrote:
Oh, one other thingā¦I also have problems with my mobility when squatting, and I donāt know if this is a cardinal sin, but I do have to have something under my heels when I squatā¦ I started this habit when I first started lifting. I had a workout partner who watched my squatting form, and he just put a piece of wood under my heels to fix that problem. I never thought to do anything different, and have done it that way ever since. Can PB, Masch, or anyone else share some info on mobility warm-ups with me please? Thanks!
[/quote]
Cardinal sinā¦ hell no, I squat in Olympic shoes. Gives me a good inch of the ground in the back. I never liked squatting with flat soles, I guess it is because Iām used to squatting Olympic-style. Itās cool b/c it will force you to hit the quads harder.
Anyways, for lower body mobility warm-ups, these are the areas I go over after foam rolling the IT band, quads, and adductors (important!):
- Hip internal rotation
- Psoas strengthening
- Adductor mobilization
- Hamstring flexibility/mobilization
- Ankle mobility
- Stretch hip flexors/rectus femoris
I do other stuff, but these ^ are things I must do before squatting or deadlifting.
For example of all those, check out my posts in the following threads:
Hey, thanks for the awsome feedback, PBAndy, and for the links! Letās see what kind of improvements I can gain with my squatting. Iām so used to squatting with plates under my heels, itās like my comfort zone, so Iām glad to hear that itās okay Haha I never thought to ask anyoneā¦
Masch, glad to hear that youāre making progress at practiceā¦ good luck at your game this weekend! Looking forward to hearing how it went
Loving all the info Iām getting off of this thread from all you fantastic ladiesā¦ and of course from the gentlemen who are chiming in with expert opinionsā¦ oh and you too, Print 
lol