Probly not enough geech. Any advice on increasing hip/quad flexibility. I need a stretching routine I will follow. I should just put it in as a workout day so I’ll do it.
Wide stance squats. My knees were impossible 3 years ago, due to squatting with the bar high and my feet shoulder width. Soon as I got the bar lower on my shoulders and feet wider than shoulder width all my knee pain went away. Interestingly enough, it only comes back when I start front squatting again, which brings my feet in and requires more quad involvement.
9/30
dynamic bench 215 8 sets 3 reps
military press 185x5,205x3,225x2
front raise 45 lb plate 50 total reps
db lying tri ext 30 lb db 5 sets 10 reps
leg curl 90 lb 5 sets 10 reps
close grip military press to nose 5 sets 5 reps
chin 8 sets 3 reps
I moved very quickly and finished in around 45 minutes. Going to stretch tonight watching TV. Because I can’t do close grip inclines at home, I’ve substituted close grip militaries.
[quote]ecogenx wrote:
9/30
dynamic bench 215 8 sets 3 reps
military press 185x5,205x3,225x2
front raise 45 lb plate 50 total reps
db lying tri ext 30 lb db 5 sets 10 reps
leg curl 90 lb 5 sets 10 reps
close grip military press to nose 5 sets 5 reps
chin 8 sets 3 reps
I moved very quickly and finished in around 45 minutes. Going to stretch tonight watching TV. Because I can’t do close grip inclines at home, I’ve substituted close grip militaries.[/quote]
Nice job. A lot of work for 45 mins. Reminds me I haven’t done Military’s for a while, and that mine suck.
Just getting caught up a bit, I missed it though…when is your comp ? You’ve got some serious numbers brother, and I’ll look forward to your write up afterwards. Good luck.
My meet is October 11. I’ll be going alone. Both kids have hockey games. Going raw: belt, wraps and chaulk. There are no good powerlifting places around here. Even golds is lame. I need an experienced lifter to check my squat depth. Still not feeling good about squats.
[quote]ecogenx wrote:
My meet is October 11. I’ll be going alone. Both kids have hockey games. Going raw: belt, wraps and chaulk. There are no good powerlifting places around here. Even golds is lame. I need an experienced lifter to check my squat depth. Still not feeling good about squats.[/quote]
Tear the place up eco! Maybe you can get some of the other lifters at the meet to check your depth during the warm-ups? Hope those knees start feeling better. Is the problem old injuries or just wear and tear over the years.
Thannks soldog. I hope to put some respectable numbers up. Just poor foot and lower leg construction. Always had problems on and off.
[quote]ecogenx wrote:
My meet is October 11. I’ll be going alone. Both kids have hockey games. Going raw: belt, wraps and chaulk. There are no good powerlifting places around here. Even golds is lame. I need an experienced lifter to check my squat depth. Still not feeling good about squats.[/quote]
There are a lot of us cheering you on Eco. Meets are pretty exciting. I wish we have more here in eastern NC. I might have a real goal to train for!
Keep working hard!
Thanks J. I don’t mind going alone at all. It may be best so I can focus.
[quote]Burnesy wrote:
ecogenx wrote:
9/30
dynamic bench 215 8 sets 3 reps
military press 185x5,205x3,225x2
front raise 45 lb plate 50 total reps
db lying tri ext 30 lb db 5 sets 10 reps
leg curl 90 lb 5 sets 10 reps
close grip military press to nose 5 sets 5 reps
chin 8 sets 3 reps
I moved very quickly and finished in around 45 minutes. Going to stretch tonight watching TV. Because I can’t do close grip inclines at home, I’ve substituted close grip militaries.
Nice job. A lot of work for 45 mins. Reminds me I haven’t done Military’s for a while, and that mine suck.[/quote]
Burnesy, I never did militaries on a regular basis either. But now that I do I can’t believe how fast they go up. Not that its a lot but I can’t believe I pressed 225 for 2 reps yesterday.
[quote]ecogenx wrote:
Probly not enough geech. Any advice on increasing hip/quad flexibility. I need a stretching routine I will follow. I should just put it in as a workout day so I’ll do it.[/quote]
What are you doing to warm up, Eco, before you get to your work sets?
squat day-squat 135x8,225x5,315x1,work sets
(deads and bench same warm up)
What do you suggest. I’ve never warmed up for more then a few light sets. Maybe I should ride my stationary bike for 5 minutes and then do a bunch of sets with 135. Warm up and cool down have not been in my vocabulary.
I’m going to buy the ‘magnificent mobility’ book.
In other words, you pretty much ain’t warming up, 'cause you are launching cold into 135 lb. squats, asking your knees and everything else to take that on with no prep (another 60% of your bodyweight or so). Then only 13 up-and-down movements later you are in high gear. With your strength, I bet you are not even sweating by then.
I am sure somebody else will have a well-grounded suggestion vis-Ã -vis synovial fluid and flexibility and temperature elevation etc. It just seems sensible to me that you could do the bike for 5 minutes (if you can’t row instead), do 20 bodyweight squats, do 20 with the bar, and then take the 135 to 15-20 reps at least one set. What you do with the 225 and 315 could be geared to how you feel then.
Check out this link for some more ideas in general (some of which, like stopping hamstring neglect, do not apply to you):
I see many heavy lifters here like knee-sleeves, for example.
thanks geech. I need to work on warm up, flexibility and imbalances I’ve aquired. I didn’t have time to read the entire article today but it has a lot of good ideas.
I asked Jim Wendler on a different site what he would do about tight hip/quads. Heres what he said:
I assume you are not squatting in a suit as that changes some things.
- Wake up, shower and do foam roller work.
- Peform hamstring, low back, glute, hip flexor stretches in morning.
- Stretch for 10 minutes at work.
- Start each training session with dynamic warm-up
- Foam roll after dyanmic warm-up.
- Perform static stretching after foam roll.
- Stretch and foam roll at night.
Learn yoga moves/stretches and incorporate these movements. Take a class, learn and become better than the teacher.
If you are using a suit, make it looser.
I thought for a long time I warmed up too much, but I think my joints appreciate it. I will use just the bar then slowly add weight till I get to my working sets. Unless I plan on going to max weights, then I’ll tone down the warmups a bit to save some energy. I’ll swear though, I’m the only one in the gym I see warming up so slowly. All the younger guys go straight for the gusto, and start loading big plates on the bar.
Things are looking really good eco!
10/2
warm-up
bike 5 minutes, 20 jumping jacks, 20 BW squats
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
stiff dead 250 5 sets varying foot width
rev crunch 5 sets
Got my lifting suit today and I look damn sexy. My wife didn’t even laugh that hard. 510 went fairly easy (but I wore my belt).
Nice PR eco.
Post pictures of you in your suit. “Yo Momma” would like to see. 
[quote]ecogenx wrote:
10/2
warm-up
bike 5 minutes, 20 jumping jacks, 20 BW squats
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
stiff dead 250 5 sets varying foot width
rev crunch 5 sets
Got my lifting suit today and I look damn sexy. My wife didn’t even laugh that hard. 510 went fairly easy (but I wore my belt).[/quote]
Congrats on the PR!