*** The 2019 Gym Rats Thread ***

I'm happy to take a good run at madcow. It seems good. I think stonglifts served me really well and did it for a good while from starting with mo experience last October. My only issue with the PPL one is that it's intended for 6 days and I was probably averaging 3.5
 
Well I was just meaning before you switch from madcow, if you can't fit the PPL plan in it's not for you obviously.

I made a quick google sheet with the workout days in it, fill in my maxes at the start and it's got the days weights and warmups in haha.
 
I actually stopped PPL. It was too much for me. Gone back to basics with Starting Strength as I've had all sorts of stuff which has floored me this year. Glad to hear it worked with the OHP though.

I find my OHP is still increasing. I want to get to 0.75 x bodyweight, so that'll be 67.5 kg for me. I'm pushing 47.5 kg now, so hopefully I can get there!

All my other numbers still suck, though. Bloody back.
 
dirtychinchilla said:
I actually stopped PPL. It was too much for me. Gone back to basics with Starting Strength as I've had all sorts of stuff which has floored me this year. Glad to hear it worked with the OHP though.

I find my OHP is still increasing. I want to get to 0.75 x bodyweight, so that'll be 67.5 kg for me. I'm pushing 47.5 kg now, so hopefully I can get there!

All my other numbers still suck, though. Bloody back.
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Look after your back! I seemed to hover in the late 30s and then again early 40s for 5X5 for ages with OHP while everything else progressed. Fractional plates and the PPL seemed to really help me progress with it. Shoulders def a weak spot for me. Hopefully won't plateau again now. I'm trying to build plenty of assistance onto Madcow.

We must be around same weight so I guess that is a good target for me too. You are about 100 years younger than me though.
 
Skidder said:
Look after your back! I seemed to hover in the late 30s and then again early 40s for 5X5 for ages with OHP while everything else progressed. Fractional plates and the PPL seemed to really help me progress with it. Shoulders def a weak spot for me. Hopefully won't plateau again now. I'm trying to build plenty of assistance onto Madcow.

We must be around same weight so I guess that is a good target for me too. You are about 100 years younger than me though.
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Hah well I am now 30, and I'm 91 kg. My lifts stalled hard - (all 3x5) front squat - 70 kg, bench - 60 kg, deadlift 70 kg, OHP, 47.5 kg. So we may be a similar weight but I'm definitely fatter.

These low weights are all to help my back though. Really glad that PPL helped your OHP because it really is a bugger. I think all the tricep work you end up doing in PPL probably helps.

Honestly, I'm doing no assistance atm but I'm 2 weeks into Starting Strength after all these problems I've had. Frankly, I expect it'll be another month before I'm forced to stop again because of Crohn's, but we'll see.

Sounds like you've done really well though.
 
Good luck, hope you get a good run at it with no interuption. I'm 89/90kg at mo (and 45 in a month). Have definitely changed shape a bit but belly is still flabby. Did no booze October which saw a bit of belly reduction but not a lot.
 
Right. 2nd week into StrongLifts. Weights are light so I guess this is the perfect time to work on my form.



Have I gone over board on sticking my ass out? :p
 
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ShortWarning said:
Right. 2nd week into StrongLifts. Weights are light so I guess this is the perfect time to work on my form.



Have I gone over board on sticking my ass out? :p
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You can never do that. ;)

What you have done, however, is highlight a problem: you still have buttwink.

Three possible reasons for this:

- foot placement (and corresponding opening of the hip at the bottom of the squat) creating impingement that physically blocks your acetabular joint from further depth without the wink
- squatting too deep (doesn't really look like it)
- core strength and hip mobility allowing you to force your pelvis down and overcome resistance in soft tissue.

Bring your feet in a bit closer and point them at five-to-one and when you squat really pull your knees up (quads) and out (glute med) to create more hip space as you look like you're fighting the external pull because your feet are already too wide...
 
mrthingyx said:
You can never do that. ;)

What you have done, however, is highlight a problem: you still have buttwink.

Three possible reasons for this:

- foot placement (and corresponding opening of the hip at the bottom of the squat) creating impingement that physically blocks your acetabular joint from further depth without the wink
- squatting too deep (doesn't really look like it)
- core strength and hip mobility allowing you to force your pelvis down and overcome resistance in soft tissue.

Bring your feet in a bit closer and point them at five-to-one and when you squat really pull your knees up (quads) and out (glute med) to create more hip space as you look like you're fighting the external pull because your feet are already too wide...
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Thanks! Regarding acetabular joint I definitely think that's the problem. I cannot go any lower, it's like I'm being physically blocked at the acetabular joint.

Can you explain the part about pulling my knees up please? I will try the foot placement as you suggest, everyone else (when looking at my previous squats) was always telling me to go wider but the wider I go the more of a block there is.

Thanks again.
 
ShortWarning said:
Thanks! Regarding acetabular joint I definitely think that's the problem. I cannot go any lower, it's like I'm being physically blocked at the acetabular joint.

Can you explain the part about pulling my knees up please? I will try the foot placement as you suggest, everyone else (when looking at my previous squats) was always telling me to go wider but the wider I go the more of a block there is.

Thanks again.
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Different people have different hip joints, basically: some people have quite shallow ones; others are very deep, and their squat technique will need to be different as a result. Not being able to manipulate your form in person, it is a bit of guesswork and trial/error as to what works best for your skeletal anatomy.

As to pulling your knees up and out, it was a cue from my old coach to get me actively using my glutes properly: quite literally imagine you are squatting by pushing your bum back and lifting your knees up and out.

It is quite easy to do when sitting in a chair: you'll notice your abs tighten up and your glutes go solid as you pull your knees around. When you squat, drill this by putting a resistance band just about your knees and squatting with good (over or outside your toes) knee travel/direction.

It might seem counterintuitive, but give it a try.
 
Video illustrating said differences and some basic self-assessments you can do:

A slightly different cue that worked for me was to imagine someone in front of me had a lasso around my knees, and someone behind me had one around my hips, and that the descent of the squat was a result of them both pulling at the same time with equal tension. Ultimately the goal is to keep tension in the legs throughout the squat and different cues are just trying to get that to happen if it's not already.
 
Thanks, I'll have a watch on my lunch.

Having a slightly narrower stance definitely helped. I didn't feel the block so much. I think I understand the knees out and up prompt @mythingx gave. I'll see about getting another video when I squat again tomorrow. Thanks for the help!
 
I've found that although my hips will let me squat to depth, when I do it the muscles in my lower back feel like they're being torn apart. So, I front squat at the moment. I'm hoping that will gradually improve my ability to squat to depth doing an LB squat.
 
mrthingyx said:
You can never do that. ;)

What you have done, however, is highlight a problem: you still have buttwink.

Three possible reasons for this:

- foot placement (and corresponding opening of the hip at the bottom of the squat) creating impingement that physically blocks your acetabular joint from further depth without the wink
- squatting too deep (doesn't really look like it)
- core strength and hip mobility allowing you to force your pelvis down and overcome resistance in soft tissue.

Bring your feet in a bit closer and point them at five-to-one and when you squat really pull your knees up (quads) and out (glute med) to create more hip space as you look like you're fighting the external pull because your feet are already too wide...
Click to expand...

I’ve followed your pointers. Narrowed my stance slightly (my groin feels much better for this, not getting that lock) and the prompt regarding the knees. I’m not feeling my glutes coming into play which is definitely good.

The Butt wink is still there though. Any other tips? :)

[/spolier]
 
im no squat pro, by ANY means and my form at heavier weights its not great either, but one thing i would say is keep your head up and eyes forward.
 
Musty Pie said:
im no squat pro, by ANY means and my form at heavier weights its not great either, but one thing i would say is keep your head up and eyes forward.
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From my understanding, doing this stops your spine from being neutral throughout.

GiraffePencils said:
I think it looks good.
Touch high possibly?
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When you say a touch high? Do you mean bar position or depth?
 
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