I hope I wasn't snippy - I didn't mean to be snippy
I did more squat-form stuff last night - squatting with a broomstick in front of a wall or at a corner - going really deep and then holding a stretch - that sort of thing.
Tonight - my low back keeps spasming when I turn or make dinner (standing) or stand up out of the chair - and then it will be fine again - I'm don't think I'm going to do w/o B tonight (DL & Lunges in that one) - probably do that tomorrow sometime and just do some mobility moves and easy moves for the back tonight.
Nah, you weren't snippy at all (like I would think sweet little me was snippy). More like you will not be satisfied with only doing other squat variations and you will mistress the back squat! I am rooting for you.
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Lisa, what do you think about Gray Cook? I am assuming you have his book...? I'm always looking to spend more money, y'know.
IN re: fixing squats--OH squats will get you ATG in proper alignment or you'll fall over. Period. They've really helped me figure it out, and today I got 172 lbs ATG back squat (had a prior 190 supposed ATG but definitely not to the degree I'm going now).
Probably not something you haven't already thought of and/or tried, but hey, can't hurt.
thanks for checking in Tina - it so happens that my Gray Cook is still coming to me (ordered it just a bit ago) but I really liked what I saw in the "surprise me" look inside on Amazon and since people here rave about him ...
thanks for the suggestion on OHS - you are right about the falling over part - I used to be able to do them with a broomstick but never went up in weight. I'll dust them off as well.
I don't know what happened with my mood today - it slid down the slippery slope from smart-a$$ to *itch without warning - about 3 o'clock I felt like a toddler who was about to fly apart from missing a nap - I said to J. - if I don't get a nap here I can feel that my mood is going to turn really foul - of course he answered "how would I be able to tell?" - so I took a 1 hr nap and woke up much better moodwise - what's up with that?
Oh Lisa, I can so identify. Sometimes, I just need to be away from all other humans until I am presentable again. Usually it's because something is not working to the picture perfect specifications that I have in my brain. Usually, I have to be reminded about what is really important.
You will get those squats....one way or another.....
DB military press............: 17.5/10, 17.5/10, 17.5/10
Lat Pulldown.................: 60/10, 60/10, 60/10
Alt Lunges...................: BW/10, BW/10, BW/10
Ball Crunch..................: BW/12, BW/12, BW/12
Notes:
After warming up and warming up for the DL, I pulled the bar off the low j-hook and whoops - almost slid sideways to the left. What the heck? Loaded that side with a 35 - a little off balance.
On the Mil Press, did the first 2 sets as single arms, 10R, 10L. Did the last set together. That left arm really lags - had to push press the last few reps a bit.
Lunges still suck, but my balance is getting better on the alternating and no interset pauses to catch my breath so that's getting better.
No grief from the ankle today. Friday & Saturday it was getting ache-y just walking more than about 100 yds.
I can't believe I've got 4 more workouts on stage 1. I am so ready to move on.
probably going to skip the AMRAP workouts - and also thinking of getting in all 4 remaining this week T, Th, Sa AM & Su PM - and then since I had most of last week off and a gap in the middle of 1/2 a week - not taking a rest week.
probably going to skip the AMRAP workouts - and also thinking of getting in all 4 remaining this week T, Th, Sa AM & Su PM - and then since I had most of last week off and a gap in the middle of 1/2 a week - not taking a rest week.
Notes:
Squats were better. I didn't up the weight at all, but I think I got all good reps, pretty deep.
Went down a rung for pushups and let my arms come out into more of a normal pushup position to get more chest and less triceps. I had been keeping the elbows in to protect the left shoulder but I wanted to see how it felt. Pretty good
Did one set of step ups and the rt. ankle still wasn't happy. Did the 2nd set alternating (to give more of a rest to it), and the 3rd set I did 1-leg glute bridges. I don't think the ankle will be happy until I get 20 lbs or so off.
Lisa, sorry I've been neglectful here ... what is going on with your ankle and lower back? Please let me know how/if I can help ...
Two things I have found to be very helpful with improving squat depth ... the "spiderman stretch" (get into a plank position and bring one foot up outside the same hand. sink your hips toward the floor as your push your knee out. hold 30 seconds then switch sides.) And a similar stretch where you put one foot up on a bench (like a weight bench) and then bend down toward the foot on the floor. Actively push your bent knee out as your bend forward. (let me know if you need pics and/or videos ... I'm not sure I described these well!)
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Julie - I broke my ankle in 2005 (tri-malleolar fracture with OR/IF so double screws & 1 plate ). When taking "pounding" - jogging or the weight coming down from a step up apparently - it gets painful. There isn't acute pain at the time but I can tell things are getting "not right". It seems to be relieved by traction on the foot and displacement if that helps to describe it. There is carryover to the next day where I then have pain on walking located on the top of the foot, just medial to the lateral malleolus. I had this same phenomenon after rehab when trying to run/jog and it didn't go away until I dropped about 20 lbs lower than what I am today.
The low back: I have spondylolithesis that is fairly well controlled by exercise. I'm not sure that the weird spasming I was experiencing the other night was related to that or just a wrong movement type of thing. It seems to have resolved - except for some residual sciatica - manifesting as deep glute pain and pain on the outside of the lower leg. No big deal - just more piriformis stretching and rolling on the lower leg.
Yes, the joint mobs should help that ankle issue. I rolled mine a few weeks ago at Hayley's gymnastics class (I stepped off a mat and didn't realize how squishy the next mat was and totally rolled my left ankle -- in which I had previously torn pretty much all the ligaments in high school. It can be very unstable if I'm not diligent with my balancing exercises!) and am still having issues ... doing my rehab exercises with good relief though. Hopefully only a few more weeks.
Hmm on the spondy ... glad the acute symptoms have resolved. Do you have preventative exercises that you do?
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for spondy: some flossing; angry cat/old horse; glute bridge position and then flat back; heel touches keeping pelvis still while moving further away from body; dinosaur tail swings - that sort of thing. Mostly focused on neutral pelvis I think. It has been years (>10) since I saw the PT for the spondy - so those are the ones I've stuck with the most. If there are others that are now the rage I'd be happy to add them into the mix. I haven't had a lengthy bad flare (e.g. hurts to lean to brush teeth, have to brace before opening an office building door) since the original so something is working. That one while making dinner the other night was the first I can remember for quite a while.
this is the sort of thing that seems like it would feel better when the ankle is feeling off - especially if you could slide it frontally a little when you did that - make sense?
Those look like good exercises ... since the core muscles are postural, and therefore need an "endurance" component, the only thing I might add would be planks and side-planks for time ...
I agree, that ankle thing looks like it would feel good. There is a mobilization I do which involves some distraction and then posterior glides of the talus ... works wonders. I can't do it on myself unfortunately!!
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I forgot. I do practice planks (not very good) - I didn't start them as part of the spondy treatment so didn't think of them when I was listing them - I think at the time I was prescribed crunches which I eventually let slide.
I currently have the most horrible core endurance exercise in my program. I hate them beyond belief. My trainer calls them abdominal push presses, but I haven't been able to find anything like them when I search. Anyway, you lay on your back and assume a sort of crunch position - back flat on floor, shoulders up off floor, legs bent with shins parallel to the floor. Take your right hand and press it against your left knee, hold for 5 seconds. Then take your left hand and press your right knee, hold for 5 seconds. That's one rep. He makes me do sets of 10 reps. By the last couple, I'm making horrible faces. I'm sure people are wondering what's so tough. It doesn't look like I'm doing anything.
oooof. sounds harsh - I like it. I've got SB crunches in the program for tonight - usually I substitute planks because I need more stability work. I might toss these in for one of the sets. hah - I say that now when it is 8 or more hours away still.
Planks............: 45s...15s, 30s...30s
DB horiz wood chop: 10/10, 10/10
Notes:
My legs are trashed.
FS/PP - 45 a little too much for left shoulder so used curl bar + 20#
to make up the rest of the reps.
Added wt to step ups - ankle felt good.
Forgot how to do the 1-pt rows - did full reps on each leg the first time. Upped the weight and did as prescribed the second time. Will go up again in wt the next time.
The lunges, oh - the rear quad was burning on that one. Had to have a little balance assist and a little getting up assist on the last few reps. My legs were gone before these even started.
Planks were hard for me as usual.
Not sure about the DB horizontal wood chop - seems like the motion isn't really the same since the hip involvement isn't the same. I can't move my pulleys so I guess I'll have to get some bands before stage 4.
Did I mention my legs are trashed?
). More like you will not be satisfied with only doing other squat variations and you will mistress the back squat! I am rooting for you.
ALL DARN DAY yesterday!
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