Squats looked great to me!
I think cardio is fine…as long as you do it because it’s fun and you enjoy it…
Its a balance!
Nice ass.
That’s all.
Oh and hammies…
cardio is not forwned upon: just know your priorities. If you want to get really strong be aware that too much cardio can slow down the process. At then end of the day if your okay with that then your fine.
bobbi makes a great piont
fronts squats would be a great idea to teach you how to sit up tall in the squat. You might have to do them off a high box for awhile to get the hang of it.
look at the way you are starting you are already leaned forward and your but is back before you even start. start the squat by getting your but under you and standing up tall. drive the knees out before you push the butt back.
you are doing a squat good morning which is very impressive but will be very hard on spine in time.
roll out your quads and you hip flexors between soccer and spinning they are tight as hell. Massive streching of the hip flexors and calves would help big time.
more low back work. reverse hypers. 45 back raises ect.
Back foot elevated lunges will help you learn how to sit up tall as well.
I try and squat all my female athlete with a shoulder width toes slightly out stance if possibel if not we work around it.
the number once factor for females athletes is get as strong as possible with good form. The stronger you are on squats, pull ups, push ups the faster you will be able to run and the higher you will be able to jump. Focusing on the basics as well as making slightly different adjustments that need to be made for the demands of each specific sport is the way to go
here is a great summery
a very tall high school girl doing a good job staying tall
then of course there is molly see how here butt is under here at the start
i hope this helps
great job … you look amazing, and keep up the hard work
squat1000b700 - THANK YOU!! I will definitely take all your advice. In fact, I’ll gladly try out the front squats next session.
You’re totally right, my hip flexiors are ridiculously tight. The left bothers me on squats. And my calves have been cramping. I’ve been rolling and stretching post w/o but I don’t really warm up. I should probably start doing a better job of that.
Damn those girls are strong! Molly, you’re amazing! Should I be locking out like that at the top?
Thanks so much!!
good to see you M!
um…those are some very nice buns and hams to match your abs…biatch!
Hah! Thanks T, Skye, MiM! And my buns thank you as well. I’m pretty sure a lot of my junk is attributed to the soccer playing and has only been made better thanks to lifting.
Yesterday’s workout wasn’t good at all. I went to w/o with my girl Julie from the soccer team. On my way to the gym, I run into her frantically walking in the opposite direction down the block - turns out she forgot her cleats and was playing a double header later that night. So we had to go find her some soccer gear stat, took a good 45mins out of our session.
Had to cut the whole thing short.
Pullups - 7x1 <<<WTF?! I did 3 sets of 2 last time, such a disappointment
RDL 8x95, 3x6x115 - really working on form here. I think I kind of just don’t like RDLs as much as conventional
DB incline press - 8x35, 2x4x40 - good news is I could get the 40s up on my own, bad news is I could only eek out 4 reps
DB 1 arm Row - 6x35, 2x6x40
shite workout, i’m calling this one a wash.
Hey, you got up the 40s on an incline press. If one thing goes right in a training, I’m calling it good.
Thanks for your encouragement kimba! I need that.
Following yesterday’s mediocre workout I was supposed run and do pilates today. But I just wasn’t feeling it, so I scrapped it all and took the day off. I can leave it to Sunday.
Tomorrow I’m lifting. Pretty amped actually. I want to bust out those chins and get the squat looking pretty. I figure, for these last few workouts I’ll keep the weight lower and up the reps so that I can get the form down. Maybe even use the risers (after having said I would but didn’t - i’m a tool).
Then when I’m ready to move to a different program I’ll start 5x5. My friend told me it was designed for on season football players-which is basically me! Further, I’m going to actually pay a trainer money to run through the lifts with me (i want so badly to say, “instead of paying in blow jobs”, but that would be crass)
Anyways, I’m going to do DL, Squat and bench press. What i think kimba said - bench press BW, squat 1.5 and DL 2. DL 250?! Is that right?
Anyways, I also don’t want to forget about the soccer bit and I should really get out and knock the ball around. But its cold out! And I hate playing indoors with those yahoos that slam you against the wall. Plus, indoors subs a lot, and i HATE being on the sidelines. But i should, maybe Sunday I’ll try to get in a match.
Yeah, your squat is like a less shitty version of mine - lot of forward lean. Need to stretch the old hip flexors, foam roll and stuff.
Otherwise, no problems with depth, from what I could see.
I hate indoor because I get scored on twice as much. What the hell.
[quote]Mascherano wrote:
squat1000b700 - THANK YOU!! I will definitely take all your advice. In fact, I’ll gladly try out the front squats next session.
You’re totally right, my hip flexiors are ridiculously tight. The left bothers me on squats. And my calves have been cramping. I’ve been rolling and stretching post w/o but I don’t really warm up. I should probably start doing a better job of that.
Damn those girls are strong! Molly, you’re amazing! Should I be locking out like that at the top?
Thanks so much!![/quote]
You are more than welcome
yes you need to stand up and lock it out so to speak and when u unrack it as well. It will help with your form big time. If you start the lift in a bad position you are going to end up in a bad position. I would also raise the bar up slightly on your back do this by pulling your upper back and traps together hard (creates a shelf) This will help you sit up tall in the squat as well. It you do it right your upper back will feel it the next day. This will also set you up for squatting bigger weights the way you have it set up now your arms are doing most of the work keeping that bar in place. Fine for now but not so fine if you wish to lift heavy things. And female athletes can lift very heavy things I have worked with figure skaters, golfers, down hill skiers, tennis players, track athletes. That have squatted bodyweight x2 so don’t put limits on yourself.
Tell me about this “trainer” you are having show you to squat. I have been in gyms for a long long long time and I have see very few that know how to coach or help someone fix there squat. As many people as I know I might be able to give you some other options
Jim
[quote]Mascherano wrote:
Anyways, I’m going to do DL, Squat and bench press. What i think kimba said - bench press BW, squat 1.5 and DL 2. DL 250?! Is that right?[/quote]
Yup, that is what I’m shooting for this year and Arachne too. Only, 2x bodyweight for me on the DL is only 225.
I’m going to bust you on this business of making excuses for not getting in the game. What are you waiting for – to get older? The time is now!
Hey me too! the standard BW/1.5 BW/2 BW trio.
(except if I can get 5 pounds a week I should be there by March.)
[quote]AlisaV wrote:
Hey me too! the standard BW/1.5 BW/2 BW trio.
(except if I can get 5 pounds a week I should be there by March.)[/quote]
Those are excellent goals :). Just think of them as a starting point for more advanced types of training. With a strong base comes the ability to do all sorts of fun things in training …
Keep up the good work
[quote]rcfromdb wrote:
Alright I gotta jump back in because I don’t see anything wrong with your squat other than you’re putting a lot of stress on your wrists.
I don’t see this forward lean or anything wrong with your depth unless you’re trying to hit PL qual depth on each one which, if you are, 1) you’re not in PL squat form so that’s kind of moot and I don’t think you compete and 2) the camera is too high to tell. I’d give that squat a thumbs up and move on.[/quote]
I agree with most of this. I think your depth was there. It’s really hard to tell from that camera angle because it creates the illusion that you’re higher than you really are, but as long as you’re slightly breaking parallel, which I think you are, I see no problem with your depth. Get your elbows up!
Exaggerate this until you get used to it. This will take the stress off your wrists/elbows. Also, its hard for me to get a good idea of your stance from that camera angle, but you might try pointing your toes out a little more. Make sure they are pointing in the same direction as your knees when you are in the bottom of your squat.
This could make it more comfortable for you to reach depth and clear up the pain you are having in your hips, which could be caused by your toes facing forward.
Thanks everyone!!
Jim - Thamks again! There actually isn’t a single trainer in my gym that I trust (even those that I’m friends with), so I hear what you’re saying. This guy for some reason I do trust, probably because he still works on his three lifts, but I’d be more than grateful for some recommendations if you know of anyone in NYC.
Kimba - already on it sista, texted my coach to get in on an indoor game tomorrow. Hopefully he can find me something.
Owlie - Well hello there. I just posted on your log about my agitated wrists. I’ll def use your tips on the next round.
Today’s training went much better. Since I was feeling slightly agro I think this worked to my benefit.
I took everyone’s advice on the squat. I even got out the riser. HOLY HELL! What a difference that makes. What was I waiting for again? Dumb Mascherano. Anyways, lowered weight significantly and did reps of 10.
As per Print’s advice, I took my shoes off for a set but didn’t feel/see any difference with the leaning. Oh well - also peeps were looking at me like, “bitch took her shoes off and is squating 95 facepalm” so i put them back on.
Squat - 2x10x95, 1x8x105, 1x10x105 - not gonna lie, stupidly difficult.
Chinups - 6,5,5,5 - I added an extra set cuz I was pissed that I didn’t get 7 like the last time.
Pushups - 2x15, 1x12 - I was shooting for AMRAP, these were with feet elevated.
WGLP - 10x2x95 - finally jimmy rigged the device with a 5lb plate, so I didn’t have to alternate b/w 90 and 100
Added the stuff I cut out of my last workout
Tri dips feet elevated - 3x12.5x12
Hypers - 3x15x20
Rev crunch - 2x7.5x10, 1x7.5x10/BW - lost steam on these
Then I did my little “cardio” workout
Jumprope 1 min
Prisoner Squats - 2x length of room (sup Bobbi)
Toe taps on riser
Side jump luges on riser
Do it 3x, feel the burn.
Seriously, thanks for all the input on the squat folks! I think it was looking better, certainly felt different. Can only get better from here.
[quote]Mascherano wrote:
Thanks everyone!!
Jim - Thamks again! There actually isn’t a single trainer in my gym that I trust (even those that I’m friends with), so I hear what you’re saying. This guy for some reason I do trust, probably because he still works on his three lifts, but I’d be more than grateful for some recommendations if you know of anyone in NYC.
[/quote]
Wow you are in a hotbed of great trainers and coaches … are in in the city it’s self ? how far are you from new Jersy?
Here is a link to an awesome guy in buffalo NY Paul Childress (head Strength coach at the University of buffalo) is a super nice guy. One of the strongest in the world. Drop him and email tell him your a soccer player that would like some help with your squat. If he can’t help you I am sure he will reccomend someone that will.
http://www.ubathletics.buffalo.edu/football/coaches/childress.shtml
If he’s too far away let me know there are plenty of others in your area
Jim
[quote]squat1000b700 wrote:
[quote]Mascherano wrote:
Thanks everyone!!
Jim - Thamks again! There actually isn’t a single trainer in my gym that I trust (even those that I’m friends with), so I hear what you’re saying. This guy for some reason I do trust, probably because he still works on his three lifts, but I’d be more than grateful for some recommendations if you know of anyone in NYC.
[/quote]
Wow you are in a hotbed of great trainers and coaches … are in in the city it’s self ? how far are you from new Jersy?
Here is a link to an awesome guy in buffalo NY Paul Childress (head Strength coach at the University of buffalo) is a super nice guy. One of the strongest in the world. Drop him and email tell him your a soccer player that would like some help with your squat. If he can’t help you I am sure he will reccomend someone that will.
http://www.ubathletics.buffalo.edu/football/coaches/childress.shtml
If he’s too far away let me know there are plenty of others in your area
Jim
[/quote]
Hey Jim, Yeah I’m the the city itself, so no, not too far from Jersey. Buffalo is a bit a ways away, but I’d be willing to take a little vacation to the North for a couple of days to train (sounds so hardcore!).