Doom878

Nifty little website I was told about. Plug in your stats and you'll know if you're a novice, intermediate, etc on certain lifts based on your bodyweight. The cool part is you don't have to know your 1RM. If you do 5 reps of a weight and it's pretty tough, you can plug that in and it'll project a max and rating.

http://www.google.com/url?sa=t&rct=j...15277099,d.dmo

oo7spy

At first I was like, "those are surprisingly low numbers!"

Then I realized the bodyweight was 0.

Doom878

The funny thing is that if you put a low number it calls you out on BS and then if you have put really high numbers and change it to a girl it says God Mode

Rapture

You don't put in your height? Or am I just not seeing it? fwiw my squat and deadlift are low because I have long limbs. At least that's what I tell myself..

oo7spy

That means you have more leverage. I've never heard of a powerlifting meet that asked for the contestants' height.

Rapture

I dunno, maybe I just have weak knees. My knees and hip flexors make heavy squats and DLs hard as fsck for me

Doom878

Hard to say. I thought I heard too that it's harder for tall people to do those lifts. Not sure your training, volume, form, diet that could help.

Doom878

Your knees?

imj0257

iTrader: (1)

I put in my college weight and when I actually worked out with weights. I was easily on the upper tier of 'advanced' in bench press and was a 'novice' in squats

Doom878

So I take it you were around 350#? I'm almost there

Devil Dog 21

Pretty cool. I'm advanced in most everything and Elite seems a LONG ways off

imj0257

iTrader: (1)

Na my max in college was 285. Now... half of that?

Doom878

Good deal!

You'll get it back up. Just keep at it.

imj0257

iTrader: (1)

lol I haven't lifted weights in years. I pretty much do all cardio.. running.

Although it wouldn't hurt to get back in the gym.

Rapture

For squats, mostly. I really only do stiff-legged DLs or Good Mornings. Not sure if they're interchangeable..

Doom878

Just go 3x a week. 5x5 consisting of the 3 lifts and add'l accessory where you see fit with your jogging and watch the gains come. No need for an arm day.

Oh when you mean knees, are you referring to your quads?



Good Mornings are a great core work, lower back, and hammy movement. Straight leg deads are good for the hammies and glutes and core as well. However none will really focus on your "knee" area (quads). The best growth I've seen to my quads came from squats (to parallel none of that 1/4 squat junk) and lunges as a second option.

Rapture

I dunno, I always try to go ATG with my squats, so maybe my knee joints just need to build up a bit?

Doom878

If your knee joints are hurting best check your form. I had the same issue when I was doing back squats and so I switched to front squats because my knee was bugging me. I realized that when I'm sitting on a couch/chair where my legs were parallel or below parallel and I would naturally stand up I'd have no pain. So I was like why the hell can't I have that when I squat? I realized I was leaning too far forward and my knee was catching pressure. I got those stocking blocks that they use at the gyms for the step benches that you jump on. This gave me a measurememnt of how far back I can lean and if I was sufficiently going low enough as long as I grazed it with my ass.

Part of my problem as well was that I have minimal flexibility in my ankles. I made sure in my warm up to also warm up ankles (you can find a great leg day warm up from Alan Thrall via YouTube) but I realized after fixing my form my ankles weren't really limiting me anymore. When I was limited it then hit my knee. Squat shoes can help also. Bottom line: You shouldn't have knee pain while squatting correctly. If after watching videos, fine tuning your form, and even stepping back on the weight to correct any issues, then you might want to swing by a good gym for a few sessions with a legit trainer. Not an LA Fitness fucktard unless for sure you've seen them train their clients to squat correctly.

Devil Dog 21

Completely agree with this advice.

I squat 3 days a week and have zero pain. If you have pain in your knees it's likely because of a technique issue. If you want, take a video of a couple sets and put it on YouTube then send me the link. I'd prefer to see it in person, but there are some pretty easy things to spot on a video that can be corrected and help minimize if not eliminate knee pain in the squat.

Doom878

Make sure if you do a video to do from like a side/front angle shot where we can see what's going on. A front or profile shot makes it difficult. The longer you feel that pain the more damage you will do.

Rapture

Honestly I don't do back squats too much as it is. I mostly just do dumbbell goblet squats since that seems to be the only way for me to get deep enough anyways to get my non-quad muscles activated.

Maybe I am pushing my knees too far forward. Maybe it's moreso a lower back issue? It does tense up like fsck... No butt-wink either, I've made sure of that.

Doom878

I had the same issues, Rapture. You sound like your stance isn't open enough. If you point out your toes and open your knees more and put something on the ground for your ass to aim with to achieve parallel, you'll hit the proper depth for a squat and be pain free. For the back issue, which I still get but it's improving, take a big gulp of air before squatting down but suck in from the bottom of your stomach and up. This will allow you to brace your core and use your back less for squats. To do some of these lifts you need to remember your list of cues before you do a single rep. It sounds like a pain but it will save your ass. And if I said it above, I'll say it again. Take a foam roller with you. Good God it helps my back, glutes, and hips when they get really really tense and near cramping. My back is already fried after squats and then I deadlift after. If I did not have a roller, I'd be in the corner crying.

I STRONGLY recommend you watch this video. It is very comprehensive and he's one of my favorite instructors as he gives 0 bs. The idea of using something at the bottom of the squat is my idea of add'l safety so he doesn't mention it but the rest is great.

imj0257

iTrader: (1)

Worked out today with weights for the first time in years. Did a ton of upper body workout. I'm a tad sore now, but I know tomorrow will be more sore and in 2 days will be the worst. FEEL THE BURN!

Doom878

Welcome back. Here's a great video reminding you why EVERYONE should lift weights.


This guy is a great follow. Excellent information and tackles several topics. He's very Texas so guns and politics but use him for his knowledge.

imj0257

iTrader: (1)

I'm going to do legs today. Only problem is they only have one leg machine.. a leg extension machine. Everything else I'll need to do with dumbbells.

I'm thinking dumbbell lunges, dumbbell squats, dumbbell goblet squat, dumbbell step up, Bulgarian split squat, calf raises... those

Also they have those resistance bands... not sure what I can do with those.

Devil Dog 21

Banded marches, jumping lunges, dumbell thrusters, dumbell overhead squats, and don't forget to throw in one variation of the deadlift. It will get that posterior chain strong which is key to strong legs.

imj0257

iTrader: (1)

I need to google how to do all of these and print it out and keep in in my pocket lol. I don't know half of that stuff.

Doom878

No barbells? I'm thinking new gym Smells like a You Fit/Planet Fitness.

imj0257

iTrader: (1)

Nope, no barbells.

But this place is at my work and it's free. So I can just go downstairs right after work and get to it... wait for traffic to die down while getting a workout in then head home.

Doom878

I guess just keep increasing the reps/weight when possible given your goals.

oo7spy

Don't forget one-legged squats.

imj0257

iTrader: (1)

^I did that.. the Bulgarian split squat.

My arms burn from 2 days ago. My legs are killing me... got in a good workout yesterday, lots of different squats and lunges and a few other workouts with the little tools I had available.

Hurts just to walk up and down the stairs today.

oo7spy

Doom878

I've done those and hated them

oo7spy

If you don't have any weights, you can get a hell of a work out doing them.

imj0257

iTrader: (1)

Anybody know how to speed up the healing process? I'm incredibly sore lol. I might have done too much too quick.

I was thinking of stopping by a gas station and getting a couple bags of ice and having an ice bath when I get home today but I don't know if that will help since it will have been 2-3 days after my workout.

Any other ways?

Doom878

Sleep is #1. Some people swear by BCAA's but it seems to be more placebo. Bananas, Advil, ice bath I hear can help. Stay hydrated though so you don't cramp.

imj0257

iTrader: (1)

Shit. I had 5 beers last night.

Doom878

Probably not the best post workout carbs to restore your glycogens with

Rapture

Aaaand of course after I take everyone's advice into my next leg day, I show up to the gym and my hip flexors hurt like hell. No idea why they're sore, but I couldn't squat or do lunges without scaling back the weight considerably.

The only bright side is I got a new PR on my Good Mornings/SL deadlifts.