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  1. #61
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    Worked up to
    Squat - 117.5kg for 3 reps, i was leaning forward a little and had an uncomfortable feeling in my back, so i decided to play it safe and stop, it was also pretty late (11:30pm) as i had to start late due to a few personal things going on, will try again tomorrow
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  2. #62
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    Squat - 117.5kg 3x5
    OP - 57.5kg 3x5
    PC - 75kg 5x3
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  3. #63
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    Squat - 120kg 3x5
    Benchpress - 84.5 x 4 x 3 x 3
    Didn't deadlift

    My spotter ****ing pissed me off, wasn't even watching, made me wait ages, it was my brother, and it took me about 1 hour to do the squats while he was playing call of ****ing duty, not too mention that when he was spotting me he wasn't even looking which was incredibly off putting. I swear it was like he was deliberately trying to put me off, at one point, during a rep, I heard him open the damn fridge, and i could see in the reflection of clock that he wasn't even watching me do 90% of the ****ing reps, i was in disbelief, and i kept being distracted by him moving behind me, on the last two reps he moved and i just automatically looked behind me, and the bar rolled forward onto my neck and i had to round my back horribly just to get the **** ****ing weight up.

    I asked him what my form was like, and he said 'I wasn't watching', then he seemed offended when i had to tell him, TWICE!, during the same set, to stop ****ing moving around.

    Seriously i was so close to just going ape**** on him, i can tell the weight loaded on to my spine when it rounded, and i bet its gonna ****ing hurt like **** tommorow, it already feels a little bit sore. ****ING **** ****ER.

    I was in a bad mood after, failed the bench, i only got 3 hrs sleep after my last session so no surprises there, i decided the last thing my back needed after some **** squats was a set of deadlifts.

    If he does it again i may well beat the **** out of him, i appreciate him helping, but it literally takes 6minutes at most to spot all of the sets, and he makes me ****ing wait around for him, by the time started the bench i was getting hungry and tired. Just ****ing pissed me off so much.

    **** **** **** **** **** **** /rant

    Will repeat this session next time around
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  4. #64
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    Resting today, think my spine is ok, but i definitely rounded my back last time, i'll try 120 again tommorow, but will try to keep my back as upright as possible.

    Just gonna do a few stretches and foam rolling now.
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  5. #65
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    Squat - 120kg 3x5
    Bench Press - 83.5kg 3x5
    Deadlift - 141kg 1x5
    Barbell curl - 47kg 3x5

    Felt pretty good, decided to use 2/1.5 kg progression on the bench instead of 2/2.5, filmed the last deadlift rep, was alright, back rounding a little at the top, looks like i'm initiating the movement with my lower back almost, i have to remeber to 'push' the weight instead of pulling it, but otherwise it wasn't too bad, also need to keep my back more vertical.

    Squat were good too, was leaning forward less, maybe some rounding on the odd rep but it don't think it was too bad, again want to work on keeping my back more vertical.

    Threw the curls in becuase i didn't feel too tired, using a barbell gives me a better hit on the wrists i think, I was interested in doing some wrist strengthening as falling on your wrists is a pretty bad problem in rugby lol, the curls also help with holding onto the ball, and its not a very intense exercise so its not exactly going to cause overtraining lol.
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  6. #66
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    No spotter tonight so i can't squat, leaving on the 5th aswell, not sure what to do atm.

    I might just go practice my technique tonight?!?! Lol havn't got any running shoes either :/ might do some sort of a workout not really sure, i'll think about it and report back if i do!

    Edit: Just practiced squats with 85kg, filmed the sets and there was some butt wink at the bottom, although i was unusually stiff today so maybe thats why.

    I think i may just have to stop SS in the few days before i leave, my sleeping pattern has gone to the dogs (its 5am here lol). There's a few other problems that i'm not gonna go into all of them.

    My back has been a little sore, i think i lean too far forward still during the squats, and my deadlifts aren't perfect. I think i'll just use the next few days to perferct my technique, might do some heavy sessions tomorrow, will see how i feel.

    I'm also pretty sure my left leg is still weaker than my right, the hip flexor ( i think) in my left leg has a sort of pulling sensation when i do a heavy left sometimes, it just feels a bit weird, and its ususally pretty tight too. So i dunno lol, i think i'll just have to do safety first approach again, and find something else to do with my time, but yeah, will see how i feel tomorrow.
    Last edited by CasinoApe; 09-01-2011 at 10:10 PM.
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  7. #67
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    Squat - 122.5kg 3x5
    Bench Press - 85kg 3x5
    Deadlift - 142kg 1x5
    Barbell curl - 48.5kg 3x5

    Ran out of weight for deadlifts now, my sleep is fuked so i was surprised i got this, i was pretty tired, my technique wasn't brilliant however for both squats and deads, i think this was probably becuase i was very tired though more than anything.

    I'm gone for the next 3 weeks so this will be my last update for a while, will try to get some sort of training done while i can.

    I've been thinking about what training i'll need to do when i get back, i think its time to start focusing more on my running and endurance now, my strength isn't bad, i imagine that with a 120kg+ squat and rougly 95kg bodyweight i'll be bigger and stronger then most people playing rugby for an under 19's sunday team, and the other areas of my game need more work.

    So when i get back i'll probably be doing alot of sprinting, some HIIT circuits, maybe some slightly longer runs going up to about 5 kilometres, and some more weights too.

    As for my diet and bodyweight, i think i'll contine eating at a surplus to gain weight for about a month after i return, then i think i'll try to drop some bodyfat and lower my weight for a month or two afterwards.

    Anyway cya soon, and good luck with your endeavours! lol
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  8. #68
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    Originally Posted by CasinoApe View Post
    Squat - 122.5kg 3x5
    Bench Press - 85kg 3x5
    Deadlift - 142kg 1x5
    Barbell curl - 48.5kg 3x5

    Ran out of weight for deadlifts now, my sleep is fuked so i was surprised i got this, i was pretty tired, my technique wasn't brilliant however for both squats and deads, i think this was probably becuase i was very tired though more than anything.

    I'm gone for the next 3 weeks so this will be my last update for a while, will try to get some sort of training done while i can.

    I've been thinking about what training i'll need to do when i get back, i think its time to start focusing more on my running and endurance now, my strength isn't bad, i imagine that with a 120kg+ squat and rougly 95kg bodyweight i'll be bigger and stronger then most people playing rugby for an under 19's sunday team, and the other areas of my game need more work.

    So when i get back i'll probably be doing alot of sprinting, some HIIT circuits, maybe some slightly longer runs going up to about 5 kilometres, and some more weights too.

    As for my diet and bodyweight, i think i'll contine eating at a surplus to gain weight for about a month after i return, then i think i'll try to drop some bodyfat and lower my weight for a month or two afterwards.

    Anyway cya soon, and good luck with your endeavours! lol
    Strong as usual. How many times do you do weight training because it doesnt seem like you do it consistantly but you still get big numbers, you must have good genetics, use em!
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  9. #69
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    Baccck mother****ers, and i'm feeling pretty god damn fuking motivated, got a cold so i'll be waiting a few more days before i get back into training, also got some running shoes, been planning some training sh!t and diet now, will get my plans/aims/diet up on here tommorow i hope, or maybe even tonight, who knows...?
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  10. #70
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    I'm going to stop SS again for a little while, though my strength and size has definitely been increasing well, i have a few concerns that are really to do with my own physiology rather than the program, and i don't think it is the best option for me at this moment. Two reasons are that I think bulgarian squats are better for strengthening my VMO, and also doing normal squats hasn't really helped improve the difference i feel between my two legs, and so more single leg work will be required. It feels like the strength of the two legs is now very similar, but there remains a definite difference in size between the two, though not as bad as it used to be and hardly noticeable without close inspections, it nevertheless feels quite uncomfortable, and i'd rather make sure that everything is sorted out. I'd rather be safe and wait a while longer to sort any problems out than resume strength training and risk some more injuries or conitune with those already present.

    Just wrote up a quick plan for the short term (next few months):

    Aims

    -Be able to play rugby within 2 months
    -Be able to resume SS at about the same time


    Requirements

    -Strenghten VMO
    -Assess running capabilites, and improve upon them. This also requires VMO strength to increase as the imbalance makes running potentiall harmful
    -Activate glutes/hamstrings more (strengthen them)


    Achieving Requirements

    -Bulgarian squats, helps VMO problems, rebalancing legs, strengthening Glutes/hams, improving running
    -Beginning to run, gradually building on very short distances and some light sprinting, sub maximal efforts to begin with
    -Glute activation, something i've already been doing, the article that was very kindly linked earlier in this thread.



    Workout Plan
    (Just a brief writeup, havn't looked over it too thoroughly yet, will change it if I think i have any improvements to make, but just want to get it in and take a look at it myself)
    Will follow the principles of SS, with a few changes that i feel better suit me.

    Workout A
    -Bulgarians Squats 3x5
    -Bench Press 3x5
    -(Weighted) Wide grip chins 3x5

    Workout B
    -Bulgarian squats 3x5
    -Overhead Press 3x5
    -Power cleans 5x3
    -Barbell curls 3x5

    An average work day is going to look a little something like this:

    -Foam roll + stretch quads, then go for a light jog, nothing that will cause much muscle fatigue, just enough to start getting used to running, without tiring me before weights.
    -Light sprinting, by this i mean something like only a few reps and sets, with most being at a comfortably sub maximal intensity.
    -Defranco's agile 8
    -Weights session
    -Glute activations
    -Post workout stretches

    I'll have exact details of the exact stretches and work that i perform tommorow if i can.

    I replaced deadlifts with chins becuase i think my back would round a little, perhaps becuase my glutes were to weak to properly 'push' forward at the top of the lift, its really just a precautionary measure that'll allow me to get some decent back work in.

    Barbell curls are for holding, gripping and ripping the ball in contact.

    I'm unsure as to what weight i'll use when i do the bulgarian squats, will just have to see how it goes.
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  11. #71
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    Stretching + work day routine

    Alright current workout plan looks like this, may make some more changes but seems pretty good, got the stretches included, will detail what they are underneath.

    Weight sessions 3x a week

    Work day-

    (Morning)
    -Foam roll + dynamic stretching
    -Light jogging + sprinting
    -Hyperlordosis work/lower back stretching

    (Afternoon)
    -Defranco's agile 8, dynamic stretching (This is the warm up for the weights sessions)
    -Weights session
    -Yoga stretches

    (Break to eat, don't want the above session to last too long)
    -Glute activation

    (Break, static stretches are most effective performed on cold muscles)
    -Static stretches



    The morning stretches consist of performing the foam rolling exercisis on the outside of my quad that were a part of my original physio work, this loosens the muscle on my outer thigh, which will make running less dangerous.

    The dynamic stretches in the morning consist of:
    -3 way lunges
    -High knee walk and run
    -Heel ups walk and run
    -Toy soldier

    Hyperlordosis
    http://betterme.ca/2011/03/fixing-low-back-pain.php
    without the leg raises as i'll be doing the glute activation later anyway, these will be performed at various times during the day, just when i'm doing some other work aswell.

    Defranco's agile 8
    http://www.defrancostraining.com/ask..._08-10-03.html

    Dynamic stretching
    -Shoulder circles + rear/front/lateral raises
    -Bulgarian squat warm up
    -3 way lunges
    -Cossack squats

    Yoga stretches


    Glute activation
    http://www.t-nation.com/free_online_...the_glute_myth

    Static stretches
    Basically anything from here, focusing on areas i feel need more work, such as my quads.
    http://www.bodybuilding.com/fun/stretches.htm
    Last edited by CasinoApe; 09-29-2011 at 10:35 AM.
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  12. #72
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    Diet

    Aiming for 4000 calories witha C/P/F ratio of 50/30/20

    This works out to 400/240/160 for 4000 calories.

    Atm got 405/240/76.5 planned out in meals, but i think there's not enough vegetables in there, main components are eggs, tuna, milk and baked beans. Gonna make up for the fat with 100ml of olive oil which will give me the extra 90g of fat i need.
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  13. #73
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    Originally Posted by JT4Rugby View Post
    Strong as usual. How many times do you do weight training because it doesnt seem like you do it consistantly but you still get big numbers, you must have good genetics, use em!
    Thanks, just 3x a week, though i suppose in the last few weeks i wasn't really keeping to that.

    And yeah i've been stronger than other people my age for quite a while, i think the main thing for me is to just avoid any more injuries for a while and build up, hopefully when i'm back playing rugby and able to continue SS i'll get some real big numbers next year.
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  14. #74
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    Went for a run and performed stretches.

    I still have a pretty bad head cold so i couldn't really do much else today, fatigued quickly.


    As for the run itself, well was pretty big for me i guess, first time i've run more than 100 metres for a good 10 months. I did half a lap of the park, which i think is about 800m, was shattered by this, i think its my cold, but man that 800m felt like 8000 rofl. My knees didn't feel too bad, some stiffness, back of the knees felt a bit weird, but otherwise i'd say it went pretty well, didn't feel any pull in my outer thigh, no knee pain.

    I used to run 3 laps of the park anywhere from 20-24 mins, thats about 5km overall.

    Hopefully i can work up to a full lap next week.

    Otherwise, feels pretty good man, being able to run again is a pretty big milestone for me

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  15. #75
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    Dynamic stretches
    1 Lap (Roughly 1 mile) about 9:30 seconds

    Was only gonna do half a lap, but felt soo much better and quite easily did a full lap, could of gone for another half atleast i reckon but i didn't want to push it too much, knees felt fantastic, no pain at all, my vmo's feel like they were finally taking enough of my weight, no pulling feeling or whatever which is great.

    Gonna do some static stretching in a little bit, will try to do a full workout tommorow as i don't think i'll be too fatigued.

    I think i'm also going to make a slight change to the order of events now that its clear my knee is ready for me to begin some more intensive running, whereas before i thought it would only be capable of light work. This means i'm going change my work days from:

    Run/sprint/weights to Sprint/Weights/Run (Note: Glute Activation between weights and running sessions)
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  16. #76
    Registered User CasinoApe's Avatar
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    Sprints 40m x6

    Bulgarian squats 50kg 3x5 (each leg)
    Bench Press 75kg 3x5
    Wide grip pull ups - 3x5 ( first set had 5kg added on top)

    Felt pretty tired today, just some easier stuff to get back into things. Sprinting felt good aswell, gonna start doing more of that i reckon.
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  17. #77
    Registered User CasinoApe's Avatar
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    Didn't train today becuase i had to get up early for a 2 hour driving lesson and then work, not going to train in the evening because i'm going to attempt to wake up at 5:30am for the Wales v Ireland game, so just doing some stretches instead and will proceed as intended tommorow if i manage to get some sleep.


    Some interesting stats I saw for some of the Welsh players earlier aswell, Toby Faletau has made 50 tackes and missed none so far, and George North has made 385 running metres with the ball, the most of any player in the tournament, beeaaasts!!!
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  18. #78
    Registered User CasinoApe's Avatar
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    Might have some bad news :(

    I went out to the park to do my sprints earlier, stretched, did some warm up runs and so on, gradually getting faster, worked up to a full speed sprint, and completed it without a hitch, i was surprisingly fast, moving alot quicker then even just a few days ago.

    Then i reached my marker, began slowing down, and my right leg went into a small divet. Its hard to explain how it happened, but basically becuase my leg landed a little deeper and further away then i expected, it landed completely straight instead of bent. This meant that my muscles didn't take any of the force of slowing down, with me still at close to full pace. The force went straight up my unbent leg and jolted into my hip.

    There was a big cracking/popping sound, it was like having my hip impaled by my own femur, and it fuking hurt too, my whole leg went wobbly and continued to hurt right in the joint.

    After that i tried to walk around on it a little, when I put my weight on my right leg it kind of goes inwards a bit and I have to lean over to stop myself falling.

    I went back and iced it, the pains not as bad, if i sit still its still hurts alot but not as much as it did, if i move the joint in anyway, put any weight on it, then it hurts and continues to do so for a while. I'm walking with a pretty bad limp.

    If i push my hips forward i feel a little moving, maybe even popping sensation and its painful. My immediate reaction when it happened, it felt like a dislocation, but that was only how it felt immediately, i'm not really sure what to to think.

    I didn't do any more exercise, went back and iced it immediately and as often as possible since, i'll rest it for a while now, see how it feels tommorow.

    I reckon its just some bruising, but i'll just have to wait and see, I'd be pretty distraught if it was anything worse.
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  19. #79
    Registered User CasinoApe's Avatar
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    Been icing my hip/groin area alot, doesn't feel as stiff, not so sore now.

    There is however pain when i move it too much, some clicking, grinding and popping noises when i move it sometimes which is worrying, still got a pretty retarded limp aswell.

    Will give it another few days, see how it goes.
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  20. #80
    Registered User CasinoApe's Avatar
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    Leg is starting to feel better, pretty sure its not anything more serious than some bruising/strain, the popping noises are gone, and the constant pain has almost ceased completely. Its still pretty stiff, but i'm going to start stretching again as I don't feel too much pain moving it around, still hurts to lift it up though.

    Going to continue icing, i've also got a bean bag thing which i stick in the microwave for a little bit so i can apply some heat to the area aswell.

    Hopefully i can resume full training by the end of the week.

    On another note, just got some accurate scales so i can now measure weight gain week to week, i've dropped to 203lbs mid day weight, so i reckon 202-201lbs in morning. Thats quite alot of weight lost which is unfortunate, explains why i've been feeling a bit weaker.

    May also do lunges instead of bulgarians, i feel with the weight i now have to use to do bulgarians, the shifting around i do on my knee to get balance is not preferable. I'll probably superset them with lighter weight on the end of lunges instead.
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  21. #81
    Eating Everthing In Sight prodiboy's Avatar
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    what kind of injuy are you recovering from
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    Originally Posted by prodiboy View Post
    what kind of injuy are you recovering from
    Atm? Seem to have sprained my groin a little bit or got some bruising from a slight trip while sprinting. Should be back to normal in a few days doesn't feel as bad as i first thought.

    Otherwise i'd say i was generally doing alright injury wise, my knee caps were out of position and i had quite a few muscle imbalances, but thats not as bad as it was. Basically i'm just doing some physical prep for SS to make sure i can complete all the lifts with proper form.
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  23. #83
    Eating Everthing In Sight prodiboy's Avatar
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    Gotcha sounded like you ad some sot of really bad knee injury. Make sure you have strong hamstrings and quads or you'll end up like me unable to make a cu wihout falling over
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  24. #84
    Registered User CasinoApe's Avatar
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    Yeah i'm just trying to strengthen my posterior chain as i have trouble 'sitting back' while squatting, causing me to lean forward during the lift, putting more pressure on my knees and back then i would like, just trying to make sure I can avoid any more injuries if possible so not gonna rush into anything.

    Sounds like you've had a pretty bad injury yourself then? what happened?
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    i tore my acl so im pretty much out till next season. i tried to make a cut an my back to studs stayed stuck in the ground and my knee twisted around it, and now i can really do much i cant really run without being taped since we can wear knee braces bu i still fall ove its prety much all i can do is run straight ahead ruck, which aint to bad but its unconfortable when your trying to do conditioning and you don have a fully functioning knee.
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    Damn sounds pretty nasty, hope it gets better for you man.
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    Bench - 77.5kg 3x5
    Wide grip chins - 6,7,6 reps
    Glute activation

    Leg is nearly better, still not good enough to do leg weights though, so just did some upper body stuff. Will do some static stretches and myofascial

    Also my bodyweight dropped to about 200lbs, mainly becuase i wasn't getting nearly enough food for the last month or so.




    Edit: Just read an article which mentioned patellar mistracking, had a few bits of information that were of great interest to me:

    "Those with knee pain lack hip control, which means that the knee ends up doing many of the things the hip should." Sounds familiar.

    "Developing control starts with creating an intense mind-muscle connection with the glutes...So pick a bodyweight exercise that gives you the best glute burn. Glute bridges, hip thrusts, etc."

    "Aim for a minimum of 100 repetitions per day, topping out at 300 for those with the dedication."

    Challenge accepted!
    Last edited by CasinoApe; 10-18-2011 at 03:40 PM.
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  28. #88
    married to squats toad1's Avatar
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    you don't seem to have to much luck with injuries, hows the hip/groin, popping sounds don't tend to be good things?

    i just wana ask why you don't want to squat without a spotter is becasue of your other injuries?
    people ask me how to train, and i answer "i look at what you do and then i do the exact oposite"


    if your family was captured and you were told you needed to put 100 pounds onto your max squat within two months or your family would be executed, would you squat once per week? Something tells me that you'd start squatting every day
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    Did this yesterday, got a cold of my brother when he came back from uni for the weekend so unfortunately i couldn't really do alot.

    Overhead Press - Worked up to 45kg, did 3 sets of 6-10 reps, didn't really count them. Was weakened by my cold fairly badly, i was cramping just warming up with the bar lol. Decided to do something just to get back into lifting weights again. Had some slight doms today.


    Glute activation:

    Single leg glute bridges - x 30, 15 on each leg
    Lying leg abduction - x 30, 15 on each leg
    Hip thrusts - x 40

    total reps 100, 70 on each leg.


    Gonna aim for more reps on glute activation
    Last edited by CasinoApe; 10-25-2011 at 11:07 AM.
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    Originally Posted by toad1 View Post
    you don't seem to have to much luck with injuries, hows the hip/groin, popping sounds don't tend to be good things?

    i just wana ask why you don't want to squat without a spotter is becasue of your other injuries?
    Rofl yeah i was raging at the thought of having another injury. Its getting better, i don't think it anything to terrible, but its still pretty sore, can't perform a groin stretch, and i was doing some bodyweight lunges and there was still pain, but i was able to perform the exercises, hopefully, next week all will be good.

    As for not squatting, yes the reason is because of my other injuries. I don't like squatting without a spotter, but if i absolutely can't get one i'll do them anyway. The reason for this is i work out in my garage atm, and if i drop 120kg+ on the floor its going to cause structural damage to the house (garage is connected to house). Seen as on SS every workout is a squat PR, i can't be 100% sure i'll get the weight, and dropping isn't an option if i get stuck. So doing it alone is a bit of a risk.

    As for my other injuries, the article i talked about a few posts above says "Those with knee pain lack hip control, which means that the knee ends up doing many of the things the hip should."

    So i'm trying to develop my hip strength before i start doing heavy squats again, I had also noticed that i tended to lean forward to much during squats, unable to properly 'Sit back'. Was planning on doing this with some spriting, bulgarian squats and glute activation, but the recent injury to my hip put a little blip in that plan!
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