oic. I guess you could go with SLDL too, that’s like all hammie/bit of glute there.
are you sure it’s tight hams hampering your squat? hams are the easiest thing to loosen up. could be hip flexors… ?
[quote]fr0IVIan wrote:
oic. I guess you could go with SLDL too, that’s like all hammie/bit of glute there.
are you sure it’s tight hams hampering your squat? hams are the easiest thing to loosen up. could be hip flexors… ?[/quote]
Whoa, i never even knew hip flexors could hamper my squat… Out of curiosity how would hip flexors affect my squat? :s
I’m not familiar with the mechanics, but I read around here that foam rolling and stretching your hip flexors can help you get to depth.
I tried it along with doing the same for my groin and it makes a hugggeeee difference for me. huge as in I can’t get to depth without doing it.
[quote]fr0IVIan wrote:
I’m not familiar with the mechanics, but I read around here that foam rolling and stretching your hip flexors can help you get to depth.
I tried it along with doing the same for my groin and it makes a hugggeeee difference for me. huge as in I can’t get to depth without doing it.[/quote]
Really? Alright I’m going to do some research then start stretching my hip flexors.
try Defranco’s Agile 8 as part of your warmup too. I feel like adding it in has allowed me to get that extra bit of depth and flexibility that I was missing despite foam rolling and yoga stretching.
[quote]fr0IVIan wrote:
try Defranco’s Agile 8 as part of your warmup too. I feel like adding it in has allowed me to get that extra bit of depth and flexibility that I was missing despite foam rolling and yoga stretching.[/quote]
Alright, I’ll check that out
Had a pretty good workout, changed a few things but whatever
Squat: worked up to 250x3 (PR)
RDL’s: 165x3x8
Back Extensions: 35x3x10
Leg Raises: 4x15
Gripper: 100x3x20
Going to go for 255x3 next week in the squat, and go for 2 more reps on every set for RDL’S and one more rep per set on every other exercise.
Had a pretty good repetition day, kept at least 1 rep in the hole every set, Going to increase everything by 1 rep next workout (some exceptions), here it is:
OH Press: 45x7, 65x4, 95x2x7, 95x6
DB Bench: 45x3x10
Pullups: 2x10, 1x8
External Rotations: 5x4x12
Going to increase the weight on external rotations to 10lbs and try 4x8 and work up to 4x12 then increase to 15 etc
Had an okay workout today, gotta think of an exercise for quads… still not sure, thinking of front squats… idk, but heres what i did today:
Powercleans: warmup, 115x8x2
Front Squats: just messed around
Back extensions: 45x3x6
Plank: 3x60 seconds
Gripper: 100x3x21
Going to increase the weight every week on power cleans, then every 5th week I’m going to take off 15lbs and start again… So I’ll be slowly increasing the workload then decreasing it etc. Still increasing reps on back extensions, every week I’m going to try and incrase time on the plank by 5-10 seconds each set. Slowly raising gripper volume as well, hopefully when I’m going 30-40 reps for 3 sets with the 100lbs gripper I’ll be strong enough to get around 5 reps with the 150 gripper, then I’ll start using that one.
From what I’ve read, for most lifters some kind of mid/lower trap work would probably be a better use of your time than external rotations for shoulder health. (The rotators also get some stimulus from snatches too.) Though, of course, there’s no reason why you couldn’t do both.
Good for you for getting on that stuff early though. Don’t forget to stretch/roll your pecs and lats.
[quote]hastalles wrote:
From what I’ve read, for most lifters some kind of mid/lower trap work would probably be a better use of your time than external rotations for shoulder health. (The rotators also get some stimulus from snatches too.) Though, of course, there’s no reason why you couldn’t do both.
Good for you for getting on that stuff early though. Don’t forget to stretch/roll your pecs and lats.[/quote]
What would be a good mid/lower trap exercise? Do dumbbell rows work the mid/lower traps well? Because I do those.
And out of curioisty IF ANYONE SEES THIS, WHAT EXERCISES SHOULD I DO TO FIX SCAPULA WINGING?
Here’s your bible: Push-Ups, Face Pulls, and Shrugs
Dumbbell rows are good. Try some face pulls and scapular wall slides out.
I had winged scapulae about two years ago. Make fixing it a priority. You can bust out some wall slides anytime. Stop sleeping on your sides. Consciously keep good shoulder posture throughout the day. (This’ll make your scapulae stabilizers sore at first. that means you’re doing it right!) I spent all my time for a few weeks with my shoulder blades completely retracted. I don;t think this is the best way to fix it as you look slightly unusual while doing it 
It did work though. You can bust out some wall slides anytime.
Also overhead pressing is huge for fixing winging. Serratus strength is a big deal in holding the scapulae in proper position. Once you get pretty good shoulder posture and can OHP without putting your shoulders in weird positions then nothing’ll consolidate your posture gains like pressing will.
Disclaimer: It’s possible you’ve got a trapped nerve or something that’s inhibiting your serratus from firing properly. Or something like that. Properly you ought to talk to a physical therapist or somebody like that before you launch into fixing this on your own. I know you’re not gonna do that and neither did I when i was going through this. But I still have to tell you that.
[quote]hastalles wrote:
Here’s your bible: Push-Ups, Face Pulls, and Shrugs
Dumbbell rows are good. Try some face pulls and scapular wall slides out.
I had winged scapulae about two years ago. Make fixing it a priority. You can bust out some wall slides anytime. Stop sleeping on your sides. Consciously keep good shoulder posture throughout the day. (This’ll make your scapulae stabilizers sore at first. that means you’re doing it right!) I spent all my time for a few weeks with my shoulder blades completely retracted. I don;t think this is the best way to fix it as you look slightly unusual while doing it It did work though. You can bust out some wall slides anytime.
Also overhead pressing is huge for fixing winging. Serratus strength is a big deal in holding the scapulae in proper position. Once you get pretty good shoulder posture and can OHP without putting your shoulders in weird positions then nothing’ll consolidate your posture gains like pressing will.
Disclaimer: It’s possible you’ve got a trapped nerve or something that’s inhibiting your serratus from firing properly. Or something like that. Properly you ought to talk to a physical therapist or somebody like that before you launch into fixing this on your own. I know you’re not gonna do that and neither did I when i was going through this. But I still have to tell you that. ;)[/quote]
read that article 3 times through already. LOL. I can’t really do anything with cables all the time, so facepulls can’t be done, I’ve wanted to put them in my routine for a while now though. I do OH press and I squeeze my shoulder blades together whenever I sit and try to as much as possible while standing. Thank you for all the help! Is there anything I should avoid doing?
I can’t think of much other than not sleeping on your side. I’d be careful with benching until you get this sorted out too. Never sacrifice good shoulder positioning. Foam rolling your pecs and lats’ll do wonders too. Good luck and just ask if you have any more questions. I’m happy to help.
Oh, you may find thoracic mobility a good idea to work on too.
[quote]hastalles wrote:
I can’t think of much other than not sleeping on your side. I’d be careful with benching until you get this sorted out too. Never sacrifice good shoulder positioning. Foam rolling your pecs and lats’ll do wonders too. Good luck and just ask if you have any more questions. I’m happy to help.
Oh, you may find thoracic mobility a good idea to work on too.[/quote]
Last night was my first night not sleeping on my side! It took forever to fall asleep but whatever. I already foam roll, should I start doing my work for my upper back?
Foam rolling your upper back will probably help a bit. (Stretching it heavily is probably not gonna do much good though.) And try and get a little work done with your upper back as much as possible. The muscles you’re trying to fix are postural and thus they recover extremely fast. You can fix this very quickly cause you can train the muscles and ingrain proper positioning very frequently.
Do these as often as you can:
You can wedge yourself into a corner and do them if you don’t have a band. Just a quick set to ingrain good shoulder posture now and then throughout the day.
woah woah woah, why would you just take off 15lbs and start again with the powercleans? thats like learning a languge and then drinking bleach to get brain damage
[quote]caveman101 wrote:
woah woah woah, why would you just take off 15lbs and start again with the powercleans? thats like learning a languge and then drinking bleach to get brain damage[/quote]
I’m using them for my dynamic effort day, so I’m kind of increasing them in a wave, like this:
Week 1: 115
Week 2: 120
Week 3: 125
Week 4: 130
Week 5: 135
Week 6: 120
Week 7: 125
etc etc
Because I don’t want them to hurt my recovery, so its a way of slowly increasing weight and using it as a dynamic effort exercise still
[quote]hastalles wrote:
Foam rolling your upper back will probably help a bit. (Stretching it heavily is probably not gonna do much good though.) And try and get a little work done with your upper back as much as possible. The muscles you’re trying to fix are postural and thus they recover extremely fast. You can fix this very quickly cause you can train the muscles and ingrain proper positioning very frequently.
Do these as often as you can:
You can wedge yourself into a corner and do them if you don’t have a band. Just a quick set to ingrain good shoulder posture now and then throughout the day.[/quote]
What do you mean by that? Like put me back to the corner and try to push the walls with my arms the same way as in the video with the band?
Had an okay workout, had to cut it short because I did it during my lunch and had class:
Bench: worked up to 195x1.5, then 185x2
DB Rows: 55x5x11
Gunna go to 12 reps for DB rows next time.
Going out with my girlfriend tonight, when I get home, I’m going to do some rear delt work, maybe some pullups, and maybe some light dumbbell bench. We’ll see.