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Health & Fitness
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Old 03-25-2014, 10:12 PM   #681
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Trash get us some form videos of squats


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Old 03-25-2014, 10:17 PM   #682
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I'll squat again next week if my back is feeling good. Hopefully I remember. I haven't forgot the other one you wanted me to do, but I've had limited time in the gym and don't want to sub out any of my preferred routine.

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Old 04-14-2014, 06:48 PM   #683
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Been doing legs way different the last couple weeks. Starting out with a main focus on hams (6-8 sets of 15-20 reps leg curls) then 4-6 sets 12-15 reps leg extensions, 8 sets of calves around 15 reps throughout those, then ending with squats at around 8-15 reps (usually a pyramid) for about 5-6 sets. Squats at the end are total killers! I'm definitely in love with doing legs this way. I feel like it balances my hams with my quads way better and it works ya!

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Old 04-14-2014, 09:25 PM   #684
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Ever try Romanian deads for hams. Killer. I personally would start with the squats since it's the "big" lift and you want all your energy with that first but I'm sure what you're doing is fine.


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Old 04-14-2014, 10:17 PM   #685
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Idk what they're called but I also work in a squat/deadlift movement some days and do less quad work. Bar on floor, I stand with one leg on each side, bend down with a straight back, and power up with mostly hams and glutes, ending with the bar between my legs.

Squatting at the end makes it more difficult, makes for a good strong end and let's me focus better on weak points and fine tune a good balance of my development. You know pushing heavy weight isn't my main goal, so squatting first doesn't matter to me.

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Old 04-15-2014, 09:14 AM   #686
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romanian deads are good, same thing with leg curls .... but don't discount the hamstring/hip development you get from going ATG on squats
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Old 04-15-2014, 09:29 AM   #687
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Tossing in pre-exhausting techniques every now and then is all fine and well, but I personally still prefer to do my heavy main lift at the start of my workout.

I too like to finish with a couple sets of back squats at the end of my lower days, however, I use it more as a finisher. For example, I'll still perform my heavy squats sets at the start of my workout. I'll then proceed with my accessory work. If by the end of my workout I still have time and gas left in the tank, I'll do another set or two of squats as a finisher. Load up the bar with 225 and just go for some hypertrophy until I collapse lol.

Another great, and very underrated exercise imo, for the posterior chain are some Glute-Ham raises.
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Old 04-15-2014, 01:30 PM   #688
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Idk what they're called but I also work in a squat/deadlift movement some days and do less quad work. Bar on floor, I stand with one leg on each side, bend down with a straight back, and power up with mostly hams and glutes, ending with the bar between my legs.

Squatting at the end makes it more difficult, makes for a good strong end and let's me focus better on weak points and fine tune a good balance of my development. You know pushing heavy weight isn't my main goal, so squatting first doesn't matter to me.

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Think those are called jefferson deadlifts or jeffersonian

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Old 04-17-2014, 05:39 AM   #689
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Idk what they're called but I also work in a squat/deadlift movement some days and do less quad work. Bar on floor, I stand with one leg on each side, bend down with a straight back, and power up with mostly hams and glutes, ending with the bar between my legs.

Squatting at the end makes it more difficult, makes for a good strong end and let's me focus better on weak points and fine tune a good balance of my development. You know pushing heavy weight isn't my main goal, so squatting first doesn't matter to me.

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pushing heavy weight may not be your main goal but recruiting maximal muscle fibers should be. If you want good leg development you need to learn to squat heavy and with full range of motion. Don't over complicate things, do your heavy, most compound movements first
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Old 04-27-2014, 02:32 AM   #690
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pushing heavy weight may not be your main goal but recruiting maximal muscle fibers should be. If you want good leg development you need to learn to squat heavy and with full range of motion. Don't over complicate things, do your heavy, most compound movements first
I'm still hitting a full rom and squatting heavy (in relation to my energy left after draining the muscles). I like the change in doing things differently for a bit and will not do this forever though

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Old 04-27-2014, 02:40 AM   #691
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Went to my first bodybuilding competition tonight. Actually the one I hope to be ready for next year. It was local, so not crazy talent (don't get me wrong, there were some impressive athletes there, just a lot of crap). 200 competitors including women. I felt like I could have dominated a good amount of the lower weight classes in my current "off season" physique, but definitely need work to be competitive at the heavy or super heavyweight classes I'd like to compete in. It was a great experience and I learned a lot (how average routines are constructed, what the atmosphere is like, expected competition and just a good feel for it). I can't wait to be ready to get up there and actually feel a bit more comfortable now!

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Old 07-27-2014, 09:59 AM   #692
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Got in my first actual shoulder workout in in 4 months since my injury. Worked very cautiously and slowly worked up in weight.

Seated db shoulder press:
35x12
45x12
55x10
65x10
75x8
80x8

Then I did a quick "strip set"
65x8
50x8
35x15

Then I tried to do some standing shoulder raises, but even with just 20lb db's the movement agitated the shoulder too much, so after 2 or 3 reps I decided it wasn't worth it.

Seated bb oh shoulder press:
45x10
95x10
135x10
165x8

Quick drop
135x8
115x8
95x10

Being my first time back doing shoulders since forever, I didn't run it out long or push anything too hard, but considering the time off, I'm pretty happy with how it went. I can tell the shoulder isn't quite 100% yet, but it's a relief to finally get a shoulder day in again, even if it's a cautious day.


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Old 07-28-2014, 07:06 AM   #693
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Glad your back man
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Old 07-29-2014, 03:37 PM   #694
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Thanks. It's nice to be back and getting into the swing of things and staying dedicated again. Although, I won't lie, enjoying life differently wasn't exactly bad.

I'm trying to keep things more properly balanced this time

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Old 07-29-2014, 09:15 PM   #695
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Chest today. Went well, but that shoulder is always nagging me a bit. I listen well though. Far from my old numbers, but still not bad. Been getting better every week though

Incline bb bench:
45 x 15
135 x 10
185 x 8
225 x 7
225 x 6

Strip set
245 x 3
195 x 6
145 x 8
95 x 10
45 x 16

Incline DB press:
45 x 8
60 x 8
75 x 8
80 x 8
85 x 6

Strip set
80 x 6
55 x 6
40 x 10

Cable flies:
38 x 20
43 x 15
43 x 15
Switched to cables at lowest setting
38 x 20
38 x 17
38 x 18

Did a little tricep and forearm work in between sets also. Great pump and happy with the comeback so far!

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Old 08-24-2014, 08:49 PM   #696
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My squat numbers aren't what they used to be, but I've been experimenting with workings legs differently and not using squats nearly as much. I do still squat once a week usually (train legs 2-3x a week now) but I've put heavy, low rep squatting aside for the time being. I've liked the progress thus far. I've also focused better on hamstring development.

Also to the guys that shared with calf work, i haven't made any amazing changes in the last 2 weeks, but the tips that were shared have definitely helped and I'm looking forward to see how the next couple weeks effect them. Just for fun, here's legs progress.
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Old 08-27-2014, 09:44 PM   #697
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Second time doing t bar rows today and i have to say I'm a fan! Got up to 6 plates and they don't ever say anything about dropping weights like that at my gym.

I have to be honest, i really like the sound of 6 plates smacking the ground :shh:
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Old 08-27-2014, 11:36 PM   #698
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How many plates can you lift with T rows as in pic? So back is totally isolated and lower back/legs cannot assist as with standard t rows.

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Old Yesterday, 05:27 AM   #699
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Idk. I did it with a bb stuck into the corner of a squat rack because my weekday gym doesn't have one of those. 6 plates, form honestly wasn't flawless, but i figured by now you understood I'm a strict form lifter 95% of the time. 5 plates form was perfect. Maybe i could do more weight on the supported one you showed?
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Old Yesterday, 09:05 AM   #700
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Idk. I did it with a bb stuck into the corner of a squat rack because my weekday gym doesn't have one of those. 6 plates, form honestly wasn't flawless, but i figured by now you understood I'm a strict form lifter 95% of the time. 5 plates form was perfect. Maybe i could do more weight on the supported one you showed?
You'll do much less on the supported one. As z00 pointed out, back is isolated and you're not getting any drive from legs/core.
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