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Thread: Laser Focus

  1. #121
    sadly, life is a marathon shesprints's Avatar
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    I bet you could still run fast if you chose. Speed can only improve with that strength you've got.

    I squat low bar now. Used to do high bar. Low bar is more comfortable on shoulders and seems to help with my back pinch. Weird side note: the masseur yesterday told me that I have really well-developed erector spinae muscles. Neato. He also complimented my triceps? Which is odd because I consider them my weak spot (esp on the bench) and my lats (from swimming) (he also kneaded the heck out of them--he's a swimmer so he knew all the muscles that get sore in people who swim).

    Today I'm off to work all day, super busy, so I just did some fasted pre-breakfast cardio. Surprisingly painless.


    30 min run, 3.5 miles


    See you guys later, enjoy your Sunday!
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  2. #122
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    Lulz I'd be slow as ****...I am carrying around like 30 extra pounds. Fat girls don't run fast unless there's food at the finish line, and even then, they just waddle a little more quickly.

    Definitely understand on the "back pinch" thing...much easier to get tighter on low bar IMO.
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  3. #123
    sadly, life is a marathon shesprints's Avatar
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    Hey now, you're not actually fat. This is why I don't want to just do powerlifting. Or bulk. I wouldn't want to start having to talk that way... srs would mess with my head. But in reality, I just like also keeping my ability to do lots of other things, like run and swim.

    Speaking of swimming, that's what I did today. Lots of stroke work. I feel really yucky, though--I think I have allergies? I worked all day yesterday, couldn't really sleep last night, and sorta conked out today between breakfast and swim practice.


    Swim--2200 yards
    200 free
    200 kick/fly/kick/breast
    200 free
    200 kick/fly/kick/breast

    75 free, 75 IM strokes, 25 fly/25 free/25 fly
    75 free, 75 IM strokes, 25 back/25 free/25 back
    75 free, 75 IM strokes, 25 breast/25 free/25 breast
    25 ez

    3 x 100 free (1:33-1:35 each)
    50 fly
    50 free ez
    3 x 100 free (1:35 each)


    Oh and in the spirit of phoenix444, I decided to post my lunch today 'cause I'm proud of it. I made pasta primavera from scratch (well, not the pasta), and seared some grass-fed ribeye steak. (Only 120g cooked pasta in there, 400g vegetables, 3 oz steak, plus parmesan and 3 grams olive oil=460 cal, 58C/44P/11F)

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  4. #124
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    ^^^
    Nice!!!!!!!

    Nice workage of veg in there, oh and hello ribeye. Super macros to boot.
    *Trying to stay sane and get back to avi status.
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  5. #125
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    Originally Posted by shesprints View Post
    Hey now, you're not actually fat. This is why I don't want to just do powerlifting. Or bulk. I wouldn't want to start having to talk that way... srs would mess with my head. But in reality, I just like also keeping my ability to do lots of other things, like run and swim.
    I was 100% joking, but I'll stop if it's triggering/bother you. I think it turned into a sarcastic self-defense mechanism because I've legit had people tell me that powerlifting will ruin my physique. Only that's not *quite* how it works, at least based on some of the powerlifters that I'm lifting with now. I would be slow running right now, at least compared to how I was, for multiple reasons...not training for running, carrying around a lot more weight, and probably couldn't train as I used to even if I wanted to at this weight without injury because that's a lot of extra force on my joints. But as I've mentioned to you before, if I really wanted to, I could probably strip muscle fairly quickly if I ever really felt the desire to run again. But even if you have no desire to powerlift, there's nothing stopping you from getting strong and keeping some of your endurance roots intact.
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  6. #126
    sadly, life is a marathon shesprints's Avatar
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    @phoenix, vegetables are great for macros. So is grass-fed meat... kinda expensive but much lower in fat. I'm so happy you approve. Had leftovers of the same today. Pretty pleased I actually put in the effort this week. It's not SO much harder to sautee some pasta sauce than just to steam vegetables, which is my usual modus operandi.

    @V02, it's not so much that it's 'triggering' (ugh, I hate that very concept). I guess I just don't want to feel like I'm giving up on aerobic fitness in order to be strong... or like I'm giving up on leanness in order to be strong, either. Though I may just be spinning my wheels on both ends, so IDK.


    I AM getting stronger, though! I PR'd my squat today. Also did a lot of abs. Been neglecting those a bit lately. So I just did a ton.

    It's weird, because I felt like utter garbage yesterday--I was coughing and sneezing and slept for about 14 hours. (which was much-needed after a long weekend of work). But somehow once I got into the gym I was... well, okayish. Breathing is still lousy, but my strength is there.

    elliptical--18:00
    run--12:00 mostly easy with 3 x 1:00 at 6:00 pace
    I did NOT enjoy those minute-long intervals. How did I used to run whole miles at that pace? Gah. Gah. Next time, however, I'll try for 1:30 (aka 1/4 mile).


    usual warmup


    squats:
    bar x 10
    65lb x 10
    95lb x 8
    115lb x 8
    135lb x 6 (rep PR)
    155lb x 1
    165lb x 1 (PR!)
    (tried 165 again and had to ditch... oh well)

    rack pulls:
    135lb x 15
    155lb x 12
    175lb x 8
    205lb x 5
    225lb x 1 x 3

    bent over bb rows:
    90lb x 8 x 6

    decline crunch:
    15 x 3

    cable crunch:
    50lb x 15 x 3

    leg raise with arms on parallel bars:
    10 x 4

    Russian Twist:
    35lb x 12 x 3

    Weighted Plank:
    50lb x :30 x 2



    I just love setting a new PR. I was thinking about it, and I sort of naturally take 3-4 weeks between attempts before I feel my body's ready for it. That's also close to recommended time, so it makes sense. I did well training by feel when I ran, too.
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  7. #127
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    "1/4 mile?" Lol that's such a road racer way of putting it, rather than quarters or 400s. Unless you're going uber-trackie on me and going to argue about the extra 2m.

    Congrats on the PRs! How'd the 165 feel? Probably could have hit 170 or 175 if you didn't pre-exhaust with the 135 for reps too.
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    fluffier than avi phoenix4444's Avatar
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    Nice PR woman! Them squat PR's feel the best.
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  9. #129
    sadly, life is a marathon shesprints's Avatar
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    @V02, I think you're right... but on the other hand, if I hadn't done 6 x 135 I don't know if I'd have had the guts to go up in weight. Still, I'm optimistic that I'll blow my 175lb squat by June goal out of the water. 200lb is my goal for the end of this calendar year. Seem reasonable?

    @phoenix, yep, it's my favorite lift by far. It feels very legit to squat.


    Today I just swam. Usually it'd be my day off, but I'm flying to Cali on Friday and likely won't get a workout in that day. Will be away Sat/Sun.... I'll at least run while there, but unsure of lifting possibilities.

    Swim--2200 yards

    5 x 50 free
    3 x 50 breaststroke
    2 x 50 backstroke
    1 x 50 fly

    150 kick
    50 free
    150 kick
    2 x 50 free
    150 kick
    3 x 50 free
    150 kick
    4 x 50 free (50s free all in 42-43)

    3 x 150 pull on 2:40 (2:22-2:25 each)
    100 ez cooldown

    Lots of kicking, which is good 'cause my kick kind of sucks! Not even sure why, since obviously my legs are strong. Form, I bet. Different movement than running. More core/hips.
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  10. #130
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    Originally Posted by shesprints View Post
    @V02, I think you're right... but on the other hand, if I hadn't done 6 x 135 I don't know if I'd have had the guts to go up in weight. Still, I'm optimistic that I'll blow my 175lb squat by June goal out of the water. 200lb is my goal for the end of this calendar year. Seem reasonable?
    Yes, absolutely. May even see 225 depending on what kind of program you end up settling on after Fifth Ave and once you get deeper into strength training and decide what direction you want to go.
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  11. #131
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    True that, true that. I still keep thinking of lifting as something that will improve my running, which is maybe the wrong idea. Maybe as I progress I'll start viewing it differently.

    I'm traveling to Cali tomorrow to visit family. To that end, I haven't taken a day off in awhile--tomorrow will have to be one, as we're on a plane all day and running around with that, and I don't really want to work out super early before our flight because then my CA jetlag will be even worse. Hopefully I'll get in some workouts Sat/Sun while in CA. If I don't do one on Sunday, not the end of the world.


    20 min elliptical
    10 min run--2 x 1:30 at 6:00 pace. Hey look at that. It wasn't honestly that much harder than one minute at that pace. Nex time, I'll aim for 2 minutes and see how that goes.

    usual warmup

    front squats:
    bar x 10
    65lb x 8
    95lb x 6 x 5

    face pulls:
    30lb x 12 x 4

    rear delt fly:
    7lb x 10 x 4

    snatch grip deadlift:
    125lb x 10 x 4

    ass't pullup:
    65lb x 8 x 3
    60lb x 8 x 2

    lat pushdown:
    50lb x 15
    60lb x 12 x 3

    DB OHP:
    17.5lb x 15
    20lb x 12
    22.5lb x 9
    25lb x 6 x 2

    I actually got a video of my front squats on the last set! Asked a nice man at the gym to video me since he was on his phone between sets too messing around. So once that loads (it's taking forever) I'll post it.

    ETA: Here is the promised very shaky video of my last set of front squats. Ow. Form is not great on this one imho. I see my heels come up on the last one. If only I'd video'd the FIRST set.

    Last edited by shesprints; 04-21-2016 at 01:51 PM.
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  12. #132
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    Originally Posted by shesprints View Post
    ETA: Here is the promised very shaky video of my last set of front squats. Ow. Form is not great on this one imho. I see my heels come up on the last one. If only I'd video'd the FIRST set.

    [youtube]rnuFUyeJ--s[/yout ube]
    Besides your heels leaving the floor, you're also using your PC too much to perform the movement. I recommend using a closer stance and keeping your feet planted. Think of going straight down (like an arrow) and focusing on 'opening your legs'. These two cues should be able to correct your form. Don't be afraid of letting your knees travel forward.

    Also ditch the running shoes. Either squat in socks or get yourself a pair of Converse All Stars.
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    fluffier than avi phoenix4444's Avatar
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    Yeah those shoes ain't doing doing you any favors.

    Nice that you got some video, so invaluable for form to be able to look at yourself preform the movement.
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    Front squats don't look that bad at all. Couple things...as Lucifer said, firmer shoes will help with stability. If you don't want to drop money on Chucks, if you have a pair of flat, firm racing flats or one of those minimal shoes that were trendy a few years ago, those would do it...thinking along the lines of the Mizuno Universe, Asics Piranha, New Balance Minimus-anything or RC5000, etc (I am so impressed with myself that I even remember the names of those lol). But I am talking about like...5K road flats or firm minimal shoes, or possibly one of those spikeless XC flats. Not performance trainers or marathon flats...my racing flats of choice used to be the Brooks T7 and I trained in the Brooks Launch which was a performance trainer, and they would both suck to squat in.

    You're also tipping forward slightly, not sure if it's a tightness thing or a proportion thing, but check this: http://www.amazon.com/Inov-8-Mens-Po.../dp/B00FWFO2P2
    That's what I used before dropping money on my squat shoes...since you're not thinking of competing anytime soon, they'd work perfectly fine and do almost the same thing (not quite as stable as a pair of Romaleos, but it's not like you really need that tiny extra bit of stability if you're not playing with weight that's getting close to your max)...they will be far more stable than what you're using now though. The raised heel will help keep you more upright, help with driving your heels into the ground (heels often come up due to lack of dorsiflexion, which can't always be increased), help with depth, and shift a little more focus to your quads. Basically it changes your proportions so your tibia:femur ratio increases.

    Think about keeping your chest up throughout the movement. You can also think drive forward with your hips, like you're humping the air, but honestly I have trouble with that one, and chest up will cue a similar movement. And keep your upper body tight. Really force your shoulder blades together, like you're trying to pinch a penny between them, drive your elbows up, and hold that tightness throughout the movement.

    I hope this doesn't sound like I'm nitpicking apart your squat. It really doesn't look bad at all especially considering you pretty much just started lifting heavy. Looks a hell of a lot better than I did when I started. Just trying to save you the trouble of going through months with bad form before someone finally is like "wtf are you doing?" and tries to fix ingrained movement patterns.
    Last edited by VO2Maxima; 04-22-2016 at 06:58 AM.
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    sadly, life is a marathon shesprints's Avatar
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    Wow, guys, thanks so much for the detailed feedback! I'm going to start video'ing myself more often (though it is really time-consuming to upload video from my phone for some reason; I wonder if there's a fix for that).

    Lucifer, what is PC? I agree on narrower stance. TBH I thought that was wrong, and that I am usually too narrow, but it's actually easier for me that way.

    V02, I may just go ahead and get the shoes, even though I feel silly wearing special shoes when I'm not a 'serious lifter.' Should I wear them to deadlift too, or deadlift barefoot, or deadlift in regular sneakers? I wear these cushioned New Balances to lift just because I wear them to run--I know they aren't ideal.

    Tipping forward may be both tightness and proportion. I have a pretty long torso. But it's definitely something I struggle with on both front squats and low bar back squats. More videos should help me assess better. I am also working hard on my core, trying to rotate in Good Mornings and also a lot of ab work when I can (like last workout). I think I should get myself benching and deadlifting too, so you guys can help me there. I don't have much ego about this; I know I've got a lot of work to do. Mostly, I just want to avoid injury. NOT nitpicking at all, your input is super valuable, I just appreciate that you take the time to give it!

    I'm on a plane on wifi. Day off today. Look at that!
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  16. #136
    Neckbeard -Lucifer's Avatar
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    Originally Posted by shesprints View Post
    Lucifer, what is PC? I agree on narrower stance. TBH I thought that was wrong, and that I am usually too narrow, but it's actually easier for me that way.
    Posterior Chain (glutes and hams). Think of the Front Squat (almost all quads) as the opposite of a Box Squat (strictly glutes and hams). If you just tell yourself to squat straight down and move your knees forward, your form will improve drastically. Your torso should be upright, as leaning forward even a wee bit will cause the bar to drop to the floor. Like that chick above said, lift with your chest, meaning your chest should be the first thing to rise when coming out of the hole. I forgot about that one.

    A narrow stance is what you should use, as the Front Squat is meant for quad development. The people who use a wider stance are doing it solely to lift more weight i.e. stroke their ego.

    Should I wear them to deadlift too, or deadlift barefoot, or deadlift in regular sneakers? I wear these cushioned New Balances to lift just because I wear them to run--I know they aren't ideal.
    Squatting: All Stars, Wrestling shoes or any other ones that have a flat sole. You could also invest in a pair of Adipowers but they're expensive (last I checked they were $89).

    Deadlifting: Barefoot. Reduce the distance between your feet and the floor to be able to pull more weight.

    You are a serious lifter. Stop selling yourself short, Sam.
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    Originally Posted by shesprints View Post
    V02, I may just go ahead and get the shoes, even though I feel silly wearing special shoes when I'm not a 'serious lifter.' Should I wear them to deadlift too, or deadlift barefoot, or deadlift in regular sneakers? I wear these cushioned New Balances to lift just because I wear them to run--I know they aren't ideal.
    Pretty solid shoe for not a ton of money: http://www.muscledriverusa.com/weigh...hoes-gray.html
    Don't get the cheap Adidas shoes (PowerLift?)...they have a rubber heel and are compressible. The one I just linked is similar to the Do-Win, and actually the sole looks very, very similar to the Romaleos ($200).
    I deadlift in Reebok TR Lites. They're pretty much the same as a Chuck with a wider toebox. Anything flat will work, or you could go barefoot or in socks.

    Originally Posted by -Lucifer View Post
    The people who use a wider stance are doing it solely to lift more weight i.e. stroke their ego.
    Super wide stance, I'd agree, that's generally the domain of geared lifters. Reasonably wide stance, I'd disagree, that could be dependent upon hip and femoral neck structure. There are some people who have to use a somewhat wide stance or they won't hit depth, injure themselves, etc.
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    @Lucifer, interestingly, I think I was TRYING to use posterior chain more. I am very quad dominant so when I front squat I focus on glutes and abs. But then, I suppose that's pointless if I just squat better in the first place.

    @V02, you've sold me on it. I'll get those squat shoes and show you guys what difference, if any, they make. In the meantime I'll break out my racing flats... if I still have them around... hmmm. And I'll start DL'ing barefoot, which I would do anyhow if not too embarrassed.


    Today's workout was a 30 min. run with a few strides at the end, no idea how far I went, just up and down the Cali beach

    +

    40-something pushups (10 regular, 2 x 3 triangle, 5 wide hands with fingers out, 4 x 5 regular)


    Annnnd sun's out guns out :P on Muscle Beach

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    Love the shirt and guns; muscle beach is perfect for that.

    BUY MORE SHOES!!!! lol, my gym bag usually has two pair to change into for squats/DL when I go.


    My preference is to focus front squats on the glutes too, but lately I've been thinking/hearing from my coach that my quads are the weak point in my BS (never would have thought that). I'll be curious to see what you decide. I'm not up for any major form changes for a few weeks, and will play around with front squats more then.
    http://forum.bodybuilding.com/showthread.php?t=172554141
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    Originally Posted by shesprints View Post
    I am very quad dominant
    I recall you telling me that in the past. If your goal is to focus on your PC more then I recommend the box squat.

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    Looking forward to what you think of the Pendlays.

    You could deadlift in racing flats too. Assuming they're a 5K flat, they're so low to the ground that it would be nearly the same. What kind of flats are they?
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    Thanks JustBulk!

    Tina, that's so interesting re: quads. I guess if you keep hammering one part, it's bound to overtake another at some point even if that used to be your strength?

    @Lucifer, I really should do box squats, and squats with bands around my knees, at some point. Maybe next time I'm at the gym. Today's session had to be short 'cause I had lots of work to catch up on--kids are on vacation from school so I taught all day.

    @V02, I could NOT find the Pendlays online anywhere in my size (8)! I checked Amazon and Ebay, no luck. I'm going to go look in a regular brick and mortar store tomorrow, I suppose. The flats I use are Adidas Adizeros. Stiff sole, basically no cushion, slight heel lift... I squatted in those today and it seemed to go better. I also focused on chest up and pinching shoulders. I was able to keep it up on MOST reps, a few faltered. To that end I stayed with higher rep lower weight.

    Row--10:00, 2250 m
    Run--20:00 with 2 x 2:00 at 7:00 pace (why did that feel so hard WHAT does traveling do to meee I was gonna do a full 7:00 mile and my body went 'nope we're stiff and sore')


    Lifting...

    usual warmup

    squats:
    bar x 12
    65lb x 10
    95lb x 8
    115lb x 8 x 5

    deadlifts:
    135lb x 8 x 5

    bent over bb row:
    65lb x 15
    85lb x 10 x 4

    incline bench:
    bar x 15
    65lb x 7

    flat bench:
    75lb x 10
    85lb x 3 x 8


    I'm pretty happy with today. I handle bench well when it's a LOT of sets of FEW reps, for some reason, once I hit a certain weight? IDK why! Maybe I lose tension partway through. Rows are a lot easier feeling too. Scapular retraction is better. And I haven't done 8 x 5 squats at 115 before, so yay! Like I said, I used my racing flats but will try to find other shoes.

    Also, my eating went great while I was away. Lots of fresh vegetables and fruit, only 'dessert' was a mini scone, calories were about 100 higher than I would like one day (1900 vs. 1800) but otherwise spot on; I did miss one workout--yesterday. But picked up today. Hopefully still have good momentum but happy to be back in my routine.
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    I would definitely rather do low-rep bench too. Strong triples though.

    I think the Pendlays are probably the same price and quality as Do-Wins, the Pendlays just look cooler.

    Not sure what color you're looking for, but this is in stock in all colors in women's 8 or men's 6.5 except for white and purple: http://www.muscledriverusa.com/weightlifting-shoes.html

    IIRC, there were a million adiZeros. I had a pair called the adiZero PR back in the day and they were wonderful...like 3oz, super flat, no cush, but wouldn't wear them for more than a half marathon. Sadly they were discontinued in like 2009 or so. But there were adiZero marathon flats and stuff too. Regardless, those should be better for you than running trainers.
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    sadly, life is a marathon shesprints's Avatar
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    @Vo2, SO WEiRD. I tried to buy them on that site and it wouldn't load the place where it asked for credit card info? I was like, just take my money already! Haha. So it looks like this week I'll be squatting in my racing flats again... I'm slammed with work coming home from vacation so I barely have time to get in good workouts anyhow. Sigh.


    Today was swim. I was in a lane with a 75-year-old lady! WOW! Inspiring. Her backstroke is better than mine. LOL.

    Swim--2200 yards

    12 x 50 on the :50
    2 x
    50 fly, 50 back
    50 back, 50 breast
    50 breast, 50 free
    4 x 125 with one rotating fast 50 included
    100 I.M.
    100 easy
    3 x 100 25 stroke/25 free

    I feel pretty tired and drained and blah-y. Bah humbug. I need a vacation. Planning to go to England and Italy in late June/early July!
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    Oh wtf I thought Muscledriver was supposed to be reliable!

    You can go to England and Italy but not a couple hours to Syracuse. Pffft I see how it is.
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    Awwww Becki, now I feel bad. Maybe I CAN make it work--it'd just be so much easier if I had a darn car! But lemme see how to swing it. If I take a super early train out I could get to the gym for one of those session thingies.


    Hey guys, guess what? I managed to get another video of myself doing the same front squats as last week. Wearing flats this time. You can see I force my heel down to the floor on the second rep after it pops up on the first. I think I did even better on the next set... I get nervous knowing I'm being filmed. But c'est la vie. Trying to improve. Here it is.




    Workout was

    20 min elliptical

    then

    front squats:
    bar x 12
    65lb x 10
    95lb x 6 x 5

    snatch grip deadlifts:
    125lb x 10 x 4

    lat pulldown:
    70lb x 10
    85lb x 8 x 5 (last rep of these felt hard to keep form though)
    70lb x 10 (focus on shoulder pinch)

    overhead press w/ DB:
    15lb x 15
    17.5lb x 12
    20lb x 10
    22.5lb x 8
    25lb x 6 x 2

    low back row:
    55lb x 10 x 4

    lateral raise and rear delt raise:
    7.5lb x 10 x 4 each

    leg raises with hands on parallel bars, straight arms:
    10 x 4

    cable crunch:
    50lb x 15 x 4


    10 min elliptical to cool down


    Feeling really good today, despite getting up early, working, then hitting this up in the break between teaching classes. Appetite is very low. Nice. Helps that I kept the cardio easy, no hard running, just easy elliptical, and also kept the weights fairly low and reps higher today.
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  28. #148
    Neckbeard -Lucifer's Avatar
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    Originally Posted by shesprints View Post
    Hey guys, guess what? I managed to get another video of myself doing the same front squats as last week. Wearing flats this time. You can see I force my heel down to the floor on the second rep after it pops up on the first. I think I did even better on the next set... I get nervous knowing I'm being filmed. But c'est la vie. Trying to improve. Here it is.

    [youtube]rHTnI-fJV6g[/youtu be]
    Don't post videos for a while. Keep practising. It'll take you a couple of weeks to reprogram your brain so it forgets what your current form is like. Try squatting without shoes on and focus on keeping most of the weight on the knives of your feet (outer parts). You also need to allow your knees to travel forward. Remember - upright torso, knees move forward and chest up.

    P.S. Use just the bar while practising. Do the front squat during every session for 8x3 or 10x2.
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    No no don't feel bad, I'm just busting you. I am well aware that it's not a short drive.

    Okay you do not look stable in those flats. I would really like to see you in squat shoes. Or at the very least Chucks but I think you'd benefit from a raised heel, especially with front squats. And those flats look like there is enough to them that I wouldn't be comfortable just telling you to slap a pair of Inov8 Power Heels on them. Keep your chest up and your upper back tight. But the weight looks very easy for you, which is good, you obviously have strong quads.
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    @Lucifer, that's a good idea. I think I will start doing some front squats with just the bar every session.

    @V02, I really do want to visit. I'll figure it out. Or if you ever feel like visiting the city, I'll put you up. Also, yeah, it is frustrating. My legs are definitely strong enough to handle a lot more weight than I squat or front squat, but my upper body is so weak. Not sure wut do. Except keep working on upper body, I guess.

    If I can't get to the shoe store for the next few days, I'm going to try squatting barefoot. Probably wll do that tomorrow.


    Today I swam. Had my fastest few intervals in awhile! 200 in 2:52 and 50s in 37 each, not too bad for me.

    Swim--2200 yards

    8 x 75 odds free, evens kick/drill/swim
    9 x 50 on :55, :50, :45, repeat
    100 ez
    200 on 3:20 (in 2:52)
    2 x 100 on 2:00 as 50 fast/50 easy (1:23, 1:25)
    4 x 50 easy/fast/easy/fast (fast in :37, :37)
    200 on 3:20 (in 2:59)
    2 x 100 IM on 2:15

    50 easy cooldown

    Body feels pretty good today. My muscles feel all stretchy and springy, like I could really stretch well when I was lying in bed. I got AWFUL sleep, though. Woke up for two hours in the middle of the night and couldn't get back to bed. :/
    "The right to be heard does not automatically include the right to be taken seriously."
    --Hubert Humphrey

    Training Log: http://forum.bodybuilding.com/showthread.php?t=170707741&p=1427864821#post1427864821
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