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Post by Jared Enderton on Jan 27, 2010 20:48:43 GMT -5
One thing to consider: You have only tried to squat for about 3-4 weeks now (and pry only 6-7 sessions). In that time you would see very very little flexibility improvement if any at all. Especially if it is done when you have cold muscles (without a warm up), and you shouldn't do static stretching before you lift anyway. Just saying- it seems a little premature to completely give up on that movement after a few weeks. IT is great news that you can squat on the smith machine as I believe activating all the large muscle groups (Although not free weights) will still have more benefits than if you were to not use the machine.
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Post by Jared Enderton on Jan 28, 2010 21:51:53 GMT -5
dynamic stretching before your workout is fine- just no static stretching. Save the static stretching until afterwards. Some studies have shown anywhere from 10-20% power decrease for up to an hour after static stretching (which is why you want to wait until you are doing lifting).
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Post by caalvarez2 on Jan 30, 2010 15:04:24 GMT -5
1/30/10-5/3/1 week 1
foam roller stretching warmups
sumo deadlifts RM/DBL OH 135/10 185/5 260/5 300/5 belt on 340/10 more left
RDL's 5x5/165
leg curls 3x10/50 superset leg extensions 3x10/100
widegrip pullups 5 sets/BW
DB shrugs 3x20/70 last rep for each set held for 30+ seconds
*awesome session today.deadlift feels better than ever.
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Post by Jared Enderton on Jan 30, 2010 20:58:40 GMT -5
Keep working hard on the bench- it'll come back. Nice job on the deadlifts as well- you're killing those lately.
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Post by caalvarez2 on Feb 2, 2010 19:15:14 GMT -5
2/2/10 recovery/core work
foam roller stretching warmups
snatch deadlifts (LOVE THESE ;D) 135/10 3x5/185
seated rows 3x15/90
OH DB triceps extensions 3x15/35 superset barbell curls 3x15/bar
good mornings bar/15 3x12/95
hyperextensions 45/12,12,12 ;D
pulldown abs 8x25/60
*i love the snatch deadlifts.felt really good.i like how it challenges the grip.i will keep these in regular rotation.
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Post by Jared Enderton on Feb 3, 2010 13:46:24 GMT -5
They are pretty fun. The hard part is to keep your arms straight... just think of your arms as "ropes." It will make the lift much easier. Do the hyperextensions make your back feel a lot better as well?
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Post by Jared Enderton on Feb 4, 2010 20:54:12 GMT -5
did you do your normal dynamic stretching/foam rolling before the workout?
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Post by Jared Enderton on Feb 15, 2010 15:56:47 GMT -5
Oh no.. that's too bad man. I hate to hear that. Just be smart and get back so you can at least lift upper body. Not being able to lift lower body sucks, but, not being able to lift at all would REALLY suck. So just try to heal up as best you can so you can get back to at least doing some upper body work!
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Post by vincedecker on Feb 15, 2010 21:50:20 GMT -5
Sorry to hear that Connie. Really am. Be well, man.
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Post by Jared Enderton on Mar 7, 2010 14:49:50 GMT -5
Good to hear you are taking a smarter approach. Look at it like a positive though- now you will have increased longevity in the sport because of the last 4 months or so of not so smart training. So it might have been a few months wasted, but, you also learned some things that will possibly add some YEARS on to your training. Ease back into it!
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Post by caalvarez2 on Mar 9, 2010 21:42:20 GMT -5
3/9/10
foam roller warmups
widegrip lat pulldowns 50/15 90/15
widegrip pullups 3 sets/BW
lat pulldowns(varied grips) 115/23 115/21 115/21
barbell shrugs 3 sets/225
hyperextensions 3x15/BW ab pulldowns 8x25/55
grip training static holds 95lb dbs/3 sets
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Post by Jared Enderton on Mar 9, 2010 22:05:50 GMT -5
Looks like a solid workout, very workman like.
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Post by caalvarez2 on Mar 14, 2010 14:34:53 GMT -5
3/12/10
foam roller warmups
bench press/paused 135/10 185/5 200/3 225/3 250/3 275/3 300/3
db floor press ng 70/20 80/13 95/10
RDL's 3x15/135
hanging leg raises BW/80
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Post by Jared Enderton on Mar 14, 2010 21:15:59 GMT -5
Do you notice a big difference in your recovery with the foam roller? Do you think it helps your muscles relax a bit?
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Post by caalvarez2 on Mar 15, 2010 13:35:51 GMT -5
Do you notice a big difference in your recovery with the foam roller? Do you think it helps your muscles relax a bit? my back has never felt better since i started using that thing man.i would recommend foam rollers to everybody,especially if you have a bad back like i do.
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