Glad to hear the burns are healing. It interests me to see the substitutions you make. I'm fascinated when people know enough and are intuitive enough with their own body to make those kinds of changes and keep the integrity of the program. I'm not ever confident going outside the box. Occasionally Chris will help me with a variation, but I'm not good at it myself.
Notes:
On the squats - my form was really off. Lots of forward lean. I finally bagged on using the bar and did a bunch of goblet with 25#, 15#, potato sack, BW facing a wall, sitting at the bottom in good form, etc. until my legs were feeling pretty dead. Probably spent 15-20 minutes on squat variations all together.
By that time, my head was so empty (all the blood in my legs I think) that I set up for the wrong supersets - but corrected it. Then I changed how I was sitting for the seated rows and apparently changed the leverage enough that I had to drop to 60#. I kept the pushups on #7 on the rack. By the time stepups came around I opted for the outside planter to keep good form (no back foot help) - but at least it wasn't raining. But I just did the step ups and rev crunches as straight sets since I was outside for the step ups. Then I finished with some planks because I'm still no good at them.
Pretty disappointing work out all around, especially about the squats. I think I'm going to spend the rest of stage 1 working on form and depth and mobility and forget about moving any weight to speak of.
Pretty disappointing work out all around, especially about the squats. I think I'm going to spend the rest of stage 1 working on form and depth and mobility and forget about moving any weight to speak of.
You know, I think the squats set the mood for this workout, which is probably why you are so bummed. It's going to get better. I think your strategy for mastering the squats is good.
Remember we are the hormonal ones; some days are just going to be out of whack automatically.
__________________ Just because your mother thinks you're special doesn't mean I do
Notes: worked out in the afternoon today rather than after dinner. It was quite different. On the DL, I didn't think I could do all the reps continuously with that weight so I swapped the 25s for 10s. Probably too light, but it was fine. I changed position on the Lat pulldowns and so dropped the weight a little, but it still was challenging so I think I did right. Still hate lunges.
Worked on squat depth afterwards. Found a drill from Gray Cook when looking at the "excerpts" of his book on Amazon. Basically you elevate your heels a little and place a small box in front of you (like 4" tall). Then from standing you stretch upwards and then bend to do a "toe touch" motion, putting your palms flat on the box. Then, keeping pressure on your palms on the box you squat down, deep, keeping your elbows inside of your knees. You keep the position while making your torso erect and then stand up. Repeat for 10-15 reps. I found it quite useful and will probably order his book.
Worked on squat depth afterwards. Found a drill from Gray Cook when looking at the "excerpts" of his book on Amazon. Basically you elevate your heels a little and place a small box in front of you (like 4" tall). Then from standing you stretch upwards and then bend to do a "toe touch" motion, putting your palms flat on the box. Then, keeping pressure on your palms on the box you squat down, deep, keeping your elbows inside of your knees. You keep the position while making your torso erect and then stand up. Repeat for 10-15 reps. I found it quite useful and will probably order his book.
Sounds interesting - I'm going to go check out the link! I've just recently started going beyond parallel - now working on mastering ATG squats!
Worked on squat depth afterwards. Found a drill from Gray Cook when looking at the "excerpts" of his book on Amazon. Basically you elevate your heels a little and place a small box in front of you (like 4" tall). Then from standing you stretch upwards and then bend to do a "toe touch" motion, putting your palms flat on the box. Then, keeping pressure on your palms on the box you squat down, deep, keeping your elbows inside of your knees. You keep the position while making your torso erect and then stand up. Repeat for 10-15 reps. I found it quite useful and will probably order his book.
I think that this is a great idea. Squats are so often done wrong, but provide amazing benefits when done properly. I am impressed that you noticed enough to not let yourself get caught up on how much weight you can do and circle back to correct your form.
I know when I first started doing deep squats, I was only able to do about 85 lbs.
__________________
We don't know all the answers. If we knew all the answers we'd be bored, wouldn't we? We keep looking, searching, trying to get more knowledge. Jack LaLanne
Notes:
On squats I used the Gray Cook exercise. One set, no weight. Second set, I held a broomstick and then in the bottom put it overhead for a rising OHS. On the third set I took a 10# db down and then rose up with it. These were harder than it reads because each rising rep was from a full-stop down position where I was doing the stretching. Then I finished with just the bar regular squat, heels on plates with the stretch-pause at the bottom. Only 5 of those though.
Notes:
Left shoulder (the bad one) weakness was really apparent at 17.5# and it wasn't showing at all at 15#.
The lat pulldowns were "tall kneeling" again.
Alt lunges when pretty well - balance was better. 1st set was quite breathless by the end but the 2nd two were better. Sub'd planks for ball crunch 'cause I still suck at them.
__________________ "I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
Notes:
So after a semi-planned almost-a-week off from the routine.
Squats. Form still sucks. Still go way too far forward/hip flexion. Had J. video part of the last set. ooof. I guess I need a lot more work on this. In other news, right ankle was feeling really wonky after the last set. I never turned it but it had that "after a turn" feeling. Weird. I'm gonna ice it I think and kick back in the recliner to watch Lost from DVR.
Step Ups. Moved to the 12" step instead of the 10" planter. 2" makes a difference. Rt ankle felt the pounding of coming back down at the end of the first set. Part way into the 2nd set I decided not to bother it any more tonight and switched to 1-leg glute bridges with the foot up on the 12" step. Those were harder than I thought they'd be - made my hamstrings burn down by the knee. The 2nd time through (set #3) I tried to really make sure my glutes were working. But doing 2 exercises in a row from the floor (rev crunch & bridges) sure brought the workout crew in to make sure I wasn't getting too lonely. uffda.
Hey Lisa. Looks like you're pluggin' along and showing some great results! I keep meaning to comment on how cute your avi is. Makes me smile whenever I see it. Oh, and your dogs are adorable. Tasha looks a little wiped out after her workout.
So with your squat form...what do you think you're doing wrong? Is it a mobility thing?
On the squats, it maybe just mobility, tight hips, tight rt ankle. I have to work on feeling when I go wrong. It seems like part way down on the squat I fold forward and the center of the bar ends up way out over my toes (or even in front ) rather than inline with my midfoot. And of course, coming up out of that position there is a bit of GM-ing.
I'm sure you've watched all those squat rx vids and such. I think it sometimes helps to have someone video tape you so you can watch what you're doing wrong. I know that helps with my o-lifts. Does it make a difference if you put some plates under your heels? You may want to get some advice from Roland since he has overcome his mobility issues wrt his squats.
I think I am better with plates - but haven't done the video with plates yet to confirm - I have access to a willing videographer but logistically when I work out near the rack you can't get all of me and my feet in the same shot from the side - maybe I'll just do them in the middle of the room with just the bar or something just to see better.
ETA:
So I did some experimenting in the ladies rr and I might have an answer. I think when I 'sit back' on the descent to the squat - instead I might push my hips back like an RDL - and we know what happens to your torso when you do that. So I might be RDL-ing the bar down -- I'll have to try that when I get home to see if it fits.
It seems like part way down on the squat I fold forward and the center of the bar ends up way out over my toes (or even in front ) rather than inline with my midfoot. And of course, coming up out of that position there is a bit of GM-ing.
Sounds like what I was doing. I don't know what started it (in myself) but what has helped me get out of it so far is positioning my hands REALLY far in on the bar and paying massive attention to my knees (keeping them pushed out down & up) and head (keep it up and let it lead me). A bazillion other things, too, but those three things were the biggies that have started me back on the road to improvement (still not all of the way there).
Remember we are the hormonal ones; some days are just going to be out of whack automatically.
"I'm growing older but not up. My metabolic rate is pleasantly stuck. So let the winds of change blow over my head. I'd rather die while I'm living then live while I'm dead."
) rather than inline with my midfoot. And of course, coming up out of that position there is a bit of GM-ing.
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