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+1 with adarq post. With box squat you want to not lose tension so when you sit back you just to touch and then come straight back up. Relaxing causes your knees to come in and back relaxes.
Great job with the bench press.
yup!!Quotenub question: what does aels stand for?
EDIT: nvm after searching found it. Anti Ego Lifting Support
have you been wondering that for years?
AE*S = Anti Ego <*> Squad
so, s/Support/Squad
or ya Anti Ego Lifting Support Group
but ya, .. when we say AELS etc, just a quick way to help us NOT do something negative (stupid/excessive/dangerous/risky), by associating it with something positive.
not doing "stupid stuff" is very difficult when the adrenaline is flowing and we are locked in, so remembering there is a squad/support group out there can help
pc!
lol yup, I have been wondering what it meant for ages lol.
thanks for filling me in on the code word :p. I got support from the anti ego thread where it was written aels
Note: I even googled it and searched urban dictionary. No wonder I didn't find it. lol
Massaging my hip flexor by using a tennis ball as a deep tissue foam roller when it's sprained is not a good idea. Just further sprains it lol.
There is a misunderstanding that all muscular pain are the same so you foam roll or stretch it but wrong.
Date: 14/12/2017
Soreness: hip flexor, chest a little
BW: 63.6kg
Injury/Sprain: left hip flexor
Condition: Still some snow outside, had 1hr 15min to do my workout. Decided to try and get my squat form correct.
Warm up
ankle rotations
calf stretch
anterior tilt seated hamstring stretch
single leg glute bridges
standing hip flexor stretch hold
hip flexor stretch and openers
back mobility work
band distraction work
crosses legged iliopsoas stretch
deep squat with plate in front mobility - ankle, glute
Workout
Full Squats - attempts
- 1 x 3 @20kg (empty bar)
- 5 x 3/4 @50kg
Bench Press
- 1 x 5 @empty bar
- 1 x 1 @50kg
- 3 x 5 @40kg
Cool down
limited stretching
10 min walk back
Comment
It was moderately painful during the squats, the warm up was normal as usual. But I don't expect it to remove the pain from my hip cos I already sprained it. I aimed at trying to get my form proper with weights. I recorded it. every time I was not happy I did it again and recorded again, this lasted 5 times before I stopped even though I still was not happy and time was running out. Then I did the bench press lol to see where I am at, not going to do that any time soon but maybe in the future.
Cues I go through: brace core, squeeze glutes (little difficulty in squeezing glutes without my quads rotating outwards), bring hip back little and then down. keeping chest up. But amount of lean and foot width was up for experimentation. Last 2 sets I changed foot to shoulder width while before it was a little wider. My form still not looking good. I think maybe it's because the shape of my shoes, which is curved causing a rocking in my squat possibly.
Here is the video. Still not happy as I have vag's squat in my mind as the form I want to reach.<a href="http://www.youtube.com/watch?v=VbJ7GXpyBdQ" target="_blank">http://www.youtube.com/watch?v=VbJ7GXpyBdQ</a>
+1 with adarq post. With box squat you want to not lose tension so when you sit back you just to touch and then come straight back up. Relaxing causes your knees to come in and back relaxes.
Great job with the bench press.
nub question: what does aels stand for?
EDIT: nvm after searching found it. Anti Ego Lifting Support
BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:
Not enough sleep. Feel tired AF.
BSKB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150
Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.
The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But actually talking to randoms at the gym is obnoxious enough because who does that? So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.
Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.
note to self: if I ever need to defeat maxent in something, stare at him and he'll fold.
bro. they were probably mirin`. and even if they weren't, need to get that stuff out of your head. That kind of stuff is a huge component of this strength/power/athletic journey, not sure why everyone keeps forgetting that! Our minds look for ways out, to go back to being comfortable. Your whole perception of that situation could simply have been your subconscious finding a way to get you to quit or push yourself less. I'm not saying it's easy to overcome, but I am saying you need to recognize it when it happens, and try to actively defeat it, or it will defeat you - like it seemed to.
Based on what you typed, I would imagine you didn't try to battle those thoughts - you gave in to them, without even realizing you had a chance to battle, and you let them inhibit you.
Mental game PR's are harder to measure, but that seems like one you can work towards for sure.
Finally, you also bottled in your emotions because of those around you. That's fine to do, but expect performance to drop. So, if you are not OK with performance dropping, do not cage the animal. Again, you let (potentially, perhaps misperceived) other people's weakness, make you weak. Just think about that: you didn't yell/grunt/express your true emotion because of someone else's weakness -> it's like an X-Men weakness superpower they used on you, and you folded.
NO FILTER.
I'm optimistic that you will handle this differently in future sessions!
peace!!
I am kind of the same, that's what stopped me from going to gym since I left college. But now I go in because my goals are too important to me to let others stop me from getting them, they can get a look to their hearts content. I just come to do my stuff no matter how awkward it may look, keep looking guys, what you are witnessing is the process to greatness and also when I am lifting and they are watching I'm thinking "I'm strong and powerful, be in awe of my greatness".
But outwardly i'm just really a shy guy.
BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:
Not enough sleep. Feel tired AF.
BSKB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150
Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.
The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But actually talking to randoms at the gym is obnoxious enough because who does that? So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.
Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.
16/12/17
LISS (30-120mins)
Strava says- 7.6km @ 5:21 /km
Garmin says- 6.49km @ 6:28 /km
Not sure which one to believe. I tried to replicate the run on mapmyrun and it was somewhere inbetween so idk. I did run fairly quick but was never really out of breath. It was hot though and the legs gave out first. Still finding my feet with running and trying to maintain a steady pace. I find the slower I try to run the harder it is and the worse my legs feel. Getting there though.
Bench-
barx12
60x12
80x6
100x3
115x3 = 3RM
102.5x5x2
90x11 struggled on the last couple of reps
Box Squat-
Haven't done these for a while. Not the best form but just trying to go heavy.
60x5
100x5
120x3
140x1
155x1
115x7
Chin Ups-
bwx11
bw + 15kgx7
bw + 20kgx5
3RM Bench
115KGx3
1RM Box Squat
155KGx1
I got a little carried away with the box squat since I haven't done it for a long time and it wasn't paused or anything but fuck it I'm still counting it as a PR. Recorded my set of 90x11 bench as well. With the bench I really struggled with the last 2 reps because I was determined that I'd push out 11. Here's the video.<a href="http://www.youtube.com/watch?v=l2ihjJaLePc" target="_blank">http://www.youtube.com/watch?v=l2ihjJaLePc</a>
Thanks adarq.
Squat-
60x5
100x5
122.5x3
142.5x3
135x3x2
112.5x7
Rows-
20x20
40x20
62.5x20
82.5x20
Touch Rugby-
Won easily. Apart from the first game we are undefeated and winning games convincingly.
Man you are killing it lately.
x2.
other people's PR's help fuel other people's PR's, internet gym atmosphere of adarq.org is extra solid right now.
beastmode.
Couldn't be more true. I'm sure there's some kind of PR multiplier going on here.
Success breeds success. Personally I'm trying to get a stronger squat than entropy
He's gotten so much better with it though. He's been beasting out for quite a while now.
