[quote]Cthulhu wrote:
Ouch! What does your back and leg routine look like? It’s probably because you don’t have the from down.
If your legs/back hurt by tomorrow, I’d advice you to do something else other than squats for that day only- or just rest and do a different body part. Maybe something like the leg press, ONLY if you didn’t get to work your legs like you should.
[/quote]
Well, this day of the shut up program goes like this;
squats
deadlifts
front squats / leg press
leg curl
standing calf raises
rotary calf raises
cable crunch
hanging leg raise
planks
Quite frankly it’s a bitch. This is my third week of the program, and I know the form on my squats and deadlifts has been less than perfect, really bad actually, as these compound lifts I had neglected until november last year, and I can count with my fingers how often I’ve done them. No need to tell me I am (or was) stupid, I know.
Also, the reason I just decided to do the shut up program was twofold.
First, I just wanted some ok-sounding program, while getting back in the routine of lifting, didn’t want to worry too much about choosing exercises, making sure I was working every muscle group well enough, etc.
Second, I used to do well with relatively high volume stuff, or many different exercises, during my last (and only proper) stint of training.
I’ve been discussing this a bit with a friend (who unfortunately is not around to help me with my form) and his advice, was what I could have told myself, to go for TBT, and focus on fewer exercises at a time, as it’s been proven to work beautifully for beginners. Now the only reason I didn’t switch, was first of all, I’m trying to be consistent, damn it 
.. and secondly, I was comfortable with only doing the squat / dl once per week, so I could try and work on my form on those days, and really give myself a beating on the others, as I’m relatively comfortable with most upper body exercises.
But the kicker today of course, is that I was still getting ready to lift when my back starts giving me problems. I was still putting on my socks! So today I basically practiced my squatting form, and front squat form for 30 minutes, using just the bar, a broomstick, and I also tried squatting 40kg, just as a test of my form, and it wasn’t painful for my back – so I know my form is getting better!
Now, I think I may have weakened my back with bad form in the last couple of weeks, and then the tram yesterday was the last straw.
Anyway, this is a good learning experience – I avoided these exercises because I was afraid I’d hurt myself. Then I decided to be a man and do them because they’re important, and I hurt myself. And I even thought I wasn’t using enough weight to hurt myself. Bah, this has been a fucking bad day – at least I’m still able to do fasted walks in the mornings.
I’m annoyed about not working my legs, I feel no amount of cardio is really going to fix the fact that the largest muscles of my body didn’t get a workout today, and might not get anything like it for a couple of weeks, so I’m thinking what I can.. leg extensions at least.. my friend also mentioned the possibility of doing squats by attaching a low cable to a lifting belt.. any ideas?
