I don't really use a spotter either for just a regular workout. I use a Power Cage and I put the "safety bars" up so that I can dump the weight if it gets too heavy.
If i am going to go for a PR or ORM I would get a spotter. Always good to be on the safe size. You just want to make sure that your spotter knows what they are doing
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Thread: How much do you squat?
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09-22-2010, 09:26 AM #61
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09-22-2010, 09:41 AM #62
When I started a year ago I was squatting just with the bar. On Monday I did 135lb, and I was so proud when I saw the guys looking at me like I was crazy doing squats with a 45lb plate on each side. Probably I could do more but I don't have a spotter so I take it slow. The important thing is to up the weight when you feel you can and keep a correct form. It doesn't matter how much others can do, it matters that you progress even by a little bit.
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09-22-2010, 10:12 AM #63
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I did 75# for 6 reps but I know I can do a little more than that on a better day (which is not today). I'd say 80# and that is going past parallel. I don't like to call it ATG anymore because I think that might give people the wrong impression that you are supposed to go as low as possible and that might really mess up your back if it rounds out so I like to just call it "going past parallel" lol.
Oh and there's no point of comparing yourself to others if they have completely different stats than you. Also a lot of people think they are going below parallel really aren't. What one person may call a squat is a mere 1/4 or 1/2 squat and they will be able to lift a lot more weight.Last edited by IronCitGrl; 09-22-2010 at 10:20 AM.
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09-22-2010, 10:31 AM #64
Ya'll are so right on lifts being relative. I'm a great "Presser" ... today I pressed 95lbs on the Incline Press! Then I turned around and did my Stage 7 of New Rules Circuit with 68 total regular pushups over the course of 4 sets. But squats? Deadlifts? Like I said before, hate them...but I'll get them down over time!
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09-22-2010, 10:55 AM #65
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09-22-2010, 11:07 AM #66
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09-22-2010, 11:17 AM #67
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09-23-2010, 12:50 PM #68
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09-24-2010, 08:01 AM #69
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Wow. That's great! I wonder why? I wish I could say that. Unfortunately my problem is a chronic one and now I have bad disks. But believe it or not heavier weighted exercise is relieving a lot of the disk burning/pain. My chiro always complains about me exercising so I don't mention it much now. It aggravates the hell outta me. How are you ever gonna get stronger if you don't exercise? I think he wants me to use the 'barbie" weights or something :-). He says pretty soon I'm gonna look like Arnold. Hmm.
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09-24-2010, 08:02 AM #70
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09-24-2010, 08:11 AM #71
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09-24-2010, 04:15 PM #72
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My suggestion.... take it or leave it.... is find another chiropractor who is more concerned with your body being healed, than he is with losing a regular attending patient. I have had herniated disks for 20 years.... had 2 levels operated on bilaterally in 2000 (L4-L5 & L5-S1), and since then, I ONLY deal with back pain on a regular basis when I DON'T workout.
Through it all, my chiro NEVER told me to stop lifting. He encouraged it and even trained me at the gym once to make sure I was using correct form. I RARELY ever have to see him, unless I do something stupid now... or stop lifting for a while.... in transition ...
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09-24-2010, 05:24 PM #73
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Agreed, the heavy compound lifts are crucial for building a strong core. I've had some major lower back issues in the past and had to drop out a few shows because of it. I had to pull squats/deads out of my program for 3 yrs. Here some great lower back/core exercises that I scatter throughout my programs. Since doing these, I haven't had any back issues since 05 and I squat and do deads heavier then I ever have pain free!
Anti rotation barbell
Cable woodchops
Paloff presses
Pirifomis stretchingNational Level Competitor (Female BB)
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09-24-2010, 06:30 PM #74
I do this one all the time after I workout, especially after deads! I had an SI-area issue for months a while back, with occasional sciatica thought to be brought on by a tight piriformis. It was mostly exacerbated by horseback riding moreso than lifting, as I could keep the joint area stable if I made sure I had good lifting form, but that area flexes a ton riding. Anyhow, after months of PT, I discovered that the above stretching was so very imperative to bring my back/hip/butt area back to normalcy. I have kept the stretch in my post-workout repertoire, it also seems to help with hip mobility in going deeper for squats (along with other hip stretches).
I think stretching is often under-emphasized in the weightlifting world. Yes, dynamic stretching is recommended before lifting, but I think really good static stretching after a workout (and on off days) is very important to keep everything working right.
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09-24-2010, 07:26 PM #75
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09-24-2010, 07:35 PM #76
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I've always been told that the typical stretching exercises for lower back issues (the one's our doctors give us) are the worst things you can do. Over time they supposedly make it worse...it's like the constant picking of a scab...don't know how else to describe it.
That's why I've always used exercises instead of stretching.
This is the only piriformis stretch I use: I do it in between my sets on squats and deads and it's great.
Don't mind the Dr's babble...it's the only one I could find.
National Level Competitor (Female BB)
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09-24-2010, 09:05 PM #77
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Kim...thanks for posting this.
And thanks to Emma-Leigh for helping me discover this.
Y'all may think this is really funny or really stupid. But I had a situation in TKD last night. We sere supposed to do an escape technique. It's really hard to explain, but it didn't work and all of a sudden, I was going through back spasms.
The first thing I did was a squat, with my hands and feet flat on the floor, with proper form. Now, three weeks ago, I couldn't do that...period. But this time, I was able to do it and it helped stop the spams. I stood up, back spasm again, went back down did the same thing. I took me three times to get the muscles to stop freaking out...but it worked.
You may not get this huge victory...it WORKED! I didn't end up in bed for two weeks!
I know it's no biggie...but for me this is HUGE!
I don't care how much weight someone can squat...I was able to get through a spasm that would normally put me down. I've been there, done that, don't want to do it again. I know it's no big deal but this is wonderful for me. I'm so happy!˙ǝsɹoɥ ʎɯ uo ʞɔɐq ǝɯ ʇnd puɐ dn ǝɯ ʞɔıd ǝsɐǝןd 'sıɥʇ pɐǝɹ uɐɔ noʎ ɟı
"There is nothing as deceptive as an obvious fact."
Sir Arthur Conan Doyle
Work harder, work smarter. There is absolutely no reason why I can't do both!
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09-25-2010, 06:10 AM #78
I agree that some of the stretches Dr's give out aren't actually good for the back- pulling the knees to the chest is one that comes to mind. When my left shoulder went out a few months ago and conventional docs didn't help me, I went to see an NMT therapist. I was thoroughly surprised at first how gentle he was with the stretching and trigger point stuff as I was expecting some painful massage and hard stretching (built up to harder trigger point methods after a week or so of therapy). He basically was of the mind that when the muscle is stressed to the point of extreme pain and especially (in my case) nerve involvement, stretching should only go to the point of just barely feeling a tiny bit of stretch and that you should not push your limits, as the muscle fights back (tries to contract to protect itself), which defeats the whole purpose and can actually worsen things. One must gently increase the stretch consistently over time (weeks, etc) and that is the best way to maintain flexibility and muscle health. Proper stretching method and positions were also emphasized for particular muscles, too.
I am also of the mind that correct posture is also very important to prevent and help remedy muscular and joint problems, which is unfortunately something that a lot of people don't think about much. I have been constantly trying to improve my body position the past 3 years since my neck got messed up, it is something that I still have to consciously think of, especially while at the computer or driving. Posture seems to really affect all major points of the body over time, and my neck does not flare unless I have been lax in my posture or sleeping position.
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09-25-2010, 07:02 AM #79
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I am going to start this today. Embarrassed as all hell to say I am scared to squat, deadlift or benchpress.
Everyone else in the gym looks like they know what they're doing so I just stick to the machines I've been able to figure out. On the leg press I'm up to 3 x 10 x 150lbs in the 3 months since I joined the gym.
Thanks for the reasonable starting point!
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09-25-2010, 07:39 AM #80
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09-25-2010, 07:51 AM #81
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09-25-2010, 08:12 AM #82
That is huge! Thanks for this great tip.
Thankfully, I haven't had a significant back spasm in many years, but I have had them and ... well, don't ever want to experience that again.
I assume this was a lower back spasm? My worst spasms have been in my upper back (neck and just below, actually), though I've also had lower back spasms which haven't been quite as debilitating.
Any thoughts on how to nip an upper back spasm in the bud?
I'm definitely going to squat the next time I feel a twinge! Thanks again.
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09-25-2010, 08:21 AM #83
Trust me, they don't necessarily know what they're doing!
I felt exactly as you do and it took me a long time to finally get to the free weight section of the gym. I slowly worked my way in from the outer perimeter, in concentric rings; first ring was cardio equipment and yoga studios, the next the "womens' machines" (LOL), then the "big boy machines" and finally the free weights. I really wish I had just jumped right into the free weights and quit wasting time on the machines! Anyway, it was a journey I had to take, I guess ...
Now I'm one of those in the free weight section that you might think knows what they're doing ... well, I know what I've learned here and what I've watched on YouTube videos. Believe me, most of the others there are the same. I comfort myself in knowing that a) most of them are too wound up with what they're doing to notice what you're doing and b) there are so many variations to most exercises that, if you're doing something slightly different from someone else, well, it might be because you're doing a different variation. So there.
Anyway, once you take a deep breath and jump in, it'll be easy. Try it.
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09-25-2010, 09:14 PM #84
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Kimm4 Thank you for posting this! Just in time too, as I had worked legs. I felt like so good after these stretches. Stretching & foam rolling made a huge difference in my legs & body.
The DOMS that I usually experience was more mild and I didn't feel so so crippled. Your a goddess!Last edited by Tiny bit; 09-27-2010 at 10:49 AM.
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09-26-2010, 12:31 AM #85
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09-28-2010, 04:04 AM #86
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