OK I decided to follow your guys' advice

Darkmind · 06-26-2006, 03:12 AM

I'm gonna devote my workout time to improving my posture, and core stability starting tomorrow (or more technically, today) for 2 months. Now please don't give me the neanderthal article, I hate it because I can't really get what they say to fix my specific problems. I need some specific exercises for it. I know for lordosis I need stronger tranverse abs and (I think) more loose hamstrings. I can do bridges while keeping my glutes tight and my body in a straight line, and vacuums. I could also do light one-arm dumbbell military presses for core stability. For my shoulders that kinda hunch forward (they don't do it a lot, only when I COMPLETELY relax) when I'm in "normal" mode, my back does retract, and it's comfortable, but the pencils still don't point straight ahead. Also, how would I fix my neck going forward too much?

After I fix my posture, I plan on doing bill starr's 5x5, the original one with the power cleans, and high pulls.

Edit: I figured out 2 damn good exercises for your overall core and posture. Bridge vacuums (just combine the bridge with sucking in your stomach), and side bridge hip abduction. Go on one of your forearms, make your body sideways to the floor, hold up the leg that's closer to the ceiling.

Darkmind · 06-26-2006, 04:44 AM

Here's my program I just made.. based on high performance training and my ideas

Stretches:
Before workout:
Butterfly
Calf stretch

After workout:
pec wall stretch

3 days a week:
Core:
Bridge Vacuum / Side Bridge Hip abduction
Plate-Loaded Front Squat
20lbs One-Arm DB Military Press (for frontal plane stability) 3x15
Zercher Squat

Exercises:
Bent-over Row 4x6-8 / 2x15 / 3x8-12
(twice a week Monday and Friday) Incline 1 1/4 Close-Grip Bench Press - 4x6-10
Rear Lateral Raise 3x10-15
Dorsiflexion Dumbbell Raise 4x10-15

The purpose of the butterfly and calf stretch is for my squatting ROM. I also noticed my hip adductors are tight and make my legs move slightly inward as I perform the eccentric movement on squats. The pec stretch is to make my pecs loosen up. Obvious.

Progression on my program is basically this; work up to 4x8/3x12 (bent-over rows), 3x15 (rear lateral raises), and 4x15 (dorsiflexion). On my Close-grip, I'll increase slower, and if I happen to reach 4x10 within 2 months (which I doubt I will), I will just keep the weight the same.

I think it's time I get some sleep! I'll sleep until 12 tomorrow.. god I love summer!