April Check in & Chat - Spring into the Squat Rack
Replies
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Another weird question. I'm flat footed, so I think it may be impacting the way my legs are building right now. My quads are sticking way out while my inner thighs don't feel quite as strong. Is this genetics or can I adjust my feet placement to maybe work more inner thighs more during squats? I am wearing my custom orthotics with flat sneakers during lifting. I sure it's best to support my knees as my weight keeps increasing. Edited to add- or as women, is it harder to build those inner thighs cuz childbirth?
Hope that your shoulder is feeling better with the ice/heat combo and with some rest
Definitely take it easy for a bit until it feels better.
re:flat feet. Um, I have so many thoughts I'm going to try to make sense of them.
Can you adjust your feet placement to bias your inner thigh? Yes, by turning your feet out like a ballerina, but you won't be doing the traditional squat, and I wouldn't recommend it all the time b/c you don't walk like that so it really isn't very functional. Also it will probably be much harder to do correctly so try it without weights first, knees navigating over toes. Generally I really just wouldn't recommend it, or at least not as a replacement for traditional squat.
Do your knees travel inward as you squat? If your inner muscles are weak and/or your feet are rolling in to flat foot, you might be squatting like the picture on the right which shows inactive inner quads/adductors, squatting like the picture on the left will strengthen all of your muscles evenly.
Also if your orthotics are getting old they might not provide too much support anymore.
I'm not doing the full fledged ballerina feet horizontal type thing, more like toes pointed at 1 o'clock and 11 o'clock of that makes sense. I guess I feel like my quads are doing a bulk of the work and they at looking quite... bulky (yes, bulky lol lol). Check out my avi you can see them popping out lol. Should I learn to like that? Lol I really was hoping to build strength in my lower back and more glutes! I make sure to keep weight in my heel, I can wiggle my toes when squatting. My orthotics are quite old, and I've crappy insurance. Maybe I should try without?
My shoulder is much better today with ice last night. Found some rehab exercises I'll try after a few more healing days. Thank you and the rest of the gang for your help :flowerforyou:0 -
ok I did Stronglifts B, stuck at 40kg (88lb) squat as the first set felt wobbly, but as I went on I was kicking myself for not moving up, so shall do that next time. Got complimented by the guy next to me who said that 40kg wasn't shabby for a girl, then as anyone who has seen my wall knows, got mansplained halfway through set 3 (I think) of my OHP, a guy saying I should bend my knees... Again stuck at 25kg (55lb) as failed to properly finish a couple of sets last time. I can't honestly say if I did 4 or 5 sets though (grr) so next time I'm going to manually adjust all the figures in my phone to 4 reps, then increase to 5 (or adjust etc) when I've completed each set.
I then moved up to 60kg (132lb) (THIS was the one with the big girl plates!!) deadlift, and in my head anyway, I rocked it! Felt properly BAMF on that
I did go up to that guy afterwards and explain what I was doing (he had patently not heard of it) and he approved of the 5 lifts and said not to waste time on the weights machines. He was quite apologetic too so probably best that I didn't stove his head in with the bar
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<---- Bicep as of today! I think it is so awesome to see at the amazing arms!
Thursday's workout A went okay. Squats are still pinching the hip flexor. I'm stretching and looking like a pigeon :happy: before squats, but I am starting to think it is an issue of physiology rather than a tight muscle. I've had hip issues since having my son over 4 years ago. So I'm just going to keep at it until I can find something that is comfortable in the squat. I managed 5x5 @ 75 for squats. Bench was good and I hit 100lbs! Row I was up to 105.
Today was better after a complete rest day yesterday. Squats I managed at 95, still had some twinge in the left hip flexor, but I played around with different depths, foot placement, toe pointing out.....basically focused on what did or did not compress the muscle. I managed 70 on OHP!! I had HORRIBLE form on a few of the last ones so I will sit at 70 for next round as well. Deads I did 2x5 @ 150. I did the second set to compensate for the lighter squats. I will probably do that until I get the squat stuff figured out.
Jheri - I'm glad to hear your shoulder is starting to feel better. I would agree that it would be good to let it rest the full way before going back to OHP.
I think I will start looking into a yoga program for at least one day a week. I'm not bendy at all.
Next session will have me at the half way point for the 12 week program. I'm happy with it at this point, but I think I will be looking into one of the intermediate programs for my next step after this round of SL.0 -
Got complimented by the guy next to me who said that 40kg wasn't shabby for a girl, then as anyone who has seen my wall knows, got mansplained halfway through set 3 (I think) of my OHP, a guy saying I should bend my knees...
I did go up to that guy afterwards and explain what I was doing (he had patently not heard of it) and he approved of the 5 lifts and said not to waste time on the weights machines. He was quite apologetic too so probably best that I didn't stove his head in with the bar
Complements are always nice!!! I love the term "mansplained" :laugh: I haven't had anyone try to "correct" me on OHP or rows yet...I'm waiting for it though. Maybe my headphones and general pissed off expression keep them away 0 -
jstout loving your bicep, that is awesome!
had to google image pigeon pose, not at all what I had in my head lol (toes turned in like a pigeon!), not sure I could even get into that shape! 0 -
jstout - I like that muscle! I have missed the comments about where you are feeling this twinge? Can you tell clearly that it is in a muscle? I"m asking because I have issues with my pelvis (or something in there) pushing on my sciatic nerve in certain positions. Just a thought - if your pelvis moved a bit after your pregnancies, maybe it squishes something now that it didn't used? Either way - I hope you figure out a way around it!
Lwoodroff - good on you for educating your mansplainer!
jheri - glad your shoulder is feeling better. I thought about you during my hip hop class today! It was very similar to zumba (which I have done for years), but with more 'tude. So much fun - but I don't think I can do that more than once a week. Whew!0 -
Thanks for the well wishes y'all! Yeah I'm not doing OHP for a while lol
Jstout- your arm is great looking!!
Kirabob- that sounds fun! There's something similar at my studio, I think i might try it soon :0) they also have yoga, will definitely be doing that!0 -
jstout - I like that muscle! I have missed the comments about where you are feeling this twinge? Can you tell clearly that it is in a muscle? I"m asking because I have issues with my pelvis (or something in there) pushing on my sciatic nerve in certain positions. Just a thought - if your pelvis moved a bit after your pregnancies, maybe it squishes something now that it didn't used? Either way - I hope you figure out a way around it!
Kira - the pain is for sure in the hip flexor, but compression is one of my "theories". I have issues after lifting where I try to pull my leg up (like when going up stairs) or if it is really bad, difficulty starting the walking movement with my left leg. I am trying to determine if it is an issue of the muscles being strained, inflexibility, a problem of compression from the hip bone itself, or general overuse.
Here is a picture of the problem area:
It had given me problems before starting SL as I got higher in weight for squats and lunges. During pregnancy my hips would lock on me and I've had the left hip lock on me since during certain exercises like bicycle crunches. It is frustrating, but I just let it calm back down and then see how far I can get the next time. I'm working on increasing flexibility and will probably look into adding some band work on non-SL days to focus on hip flexor strength.
And thanks everyone for the complements on the bicep pic! So many great biceps in this group!!0 -
@jstout - if that's been going on a while you might want to try to get into an ortho/physical therapist/sports med doc of some kind. It might be very treatable!
Today I maxed myself out pretty hard.
Bench 75 x 5,5,5,5,4,5 (maybe I didn't rest long enough in the middle there?? Kind of lost concentration. Roll of shame = awesome.)
P Rows 75 x 5, 5, 4.5, 3.5, 3.5 (not getting all the way to chest)
Squat 110 x 5x5
Then I did 2 sets of a circuit of 10 reps each step toe taps, plank rows, power clean/jerk, reverse crunches, lateral lunges. I was planning on doing more cycles but I was exhausted.
Even tho I failed on Bench and Rows I still feel really awesome about this workout. Kind of excited to be pushing myself up to high enough #'s to actually fail. Failure is success, right?!
Edited to add: I am now adding playing ultimate frisbee games 1x/week and according to the spreadsheet that ups me to 1,821 cals per day! I'm kind of scared to increase calories since I'm not losing much weight right now. I know if someone else posted this I'd be saying, do it, eat more, you will lose faster/lift better/be healthier at a smaller deficit! But telling myself that... not working so well.0 -
Hola mi amigas!
Everyone looking so buff and being all bad azz.
Workout B today-
Squats- 70lbs 5x5
OHP- 55lbs 5,5,3,5,5- my 3rd set was all mental and I know it. I got to thinking I couldn't do the whole set and well I didn't :grumble:
Deadlifts 150lbs, 1x5- these were tough and pretty much taxed my system. Been sluggish ever since and even needed a nap.
Today was my monthly progress update (it is actually tomorrow but I have to work). I gained 1.6lbs, but I lost 6" overall IN A MONTH. Never did that with cardio even when I was losing pounds. And according the guesstimation on Heybales spreadsheet my body fat went down 1.61% so I am now at 33.89% BF. I am actually seeing changes in my progress pics now. The lump on my upper abdomen is gone, woo hoo! Cant tell much change from the front still, but I can on the side view.
Hope everyone is having a great weekend. Will have to catch up on the 3 pages of post that have gotten ahead of me.0 -
Beautiful biceps pics ladies!
@jstout.....I had the same problem with my hip flexor. It started as I got up higher with the weights. I took the advice of the ladies on here by doing only body weight squats and practicing my form. I also added some exercise to increase flexibility. Did this for about a week and half and took 10 days off ( on vacation). I started back this week with only the bar and feel great. I think the time off and practice on the form really helped me.0 -
jstout - I like that muscle! I have missed the comments about where you are feeling this twinge? Can you tell clearly that it is in a muscle? I"m asking because I have issues with my pelvis (or something in there) pushing on my sciatic nerve in certain positions. Just a thought - if your pelvis moved a bit after your pregnancies, maybe it squishes something now that it didn't used? Either way - I hope you figure out a way around it!
Kira - the pain is for sure in the hip flexor, but compression is one of my "theories". I have issues after lifting where I try to pull my leg up (like when going up stairs) or if it is really bad, difficulty starting the walking movement with my left leg. I am trying to determine if it is an issue of the muscles being strained, inflexibility, a problem of compression from the hip bone itself, or general overuse.
Here is a picture of the problem area:
It had given me problems before starting SL as I got higher in weight for squats and lunges. During pregnancy my hips would lock on me and I've had the left hip lock on me since during certain exercises like bicycle crunches. It is frustrating, but I just let it calm back down and then see how far I can get the next time. I'm working on increasing flexibility and will probably look into adding some band work on non-SL days to focus on hip flexor strength.
And thanks everyone for the complements on the bicep pic! So many great biceps in this group!!
Is the pain your feeling more of a 'muscle' feeling, or is it a feeling like the side of your hip really is 'locked' and you need to crack it? I suffered 3 broken bones in my pelvis 4 years ago and now and again my hip "locks" on me. It can be painful, but it's more very uncomfortable than anything. If it's similar to what you're describing, I was told that it could be due to increased flexibility, not lack of. Do you stretch a lot? I have been doing intense almost contortion like stretching over the past few months and every time after a session the left side of my hip locks up for a few days, because of increased range of motion in the joint. I can understand why this would also happen to someone weight training, because squats will increase and maintain hip flexibility.0 -
I'm working on increasing flexibility and will probably look into adding some band work on non-SL days to focus on hip flexor strength.
And thanks everyone for the complements on the bicep pic! So many great biceps in this group!!
Your biceps looks amazing !!!!!
I'm always having aches and pains, usually in my lower back/old piriformis injury, abs (my weak spot, working on those with Pilates and whatnot) and any other random muscle that doesn't like me anymore for whatever reason since I started to actually demand something from it. :grumble:
I guess you're doing pigeons and other hip flexor openers already. Maybe dial down on the squatting until you can get things figured out. Sounds like you have a solid plan in place already.
I think many of us end up having our "weak" lift that we have to work around and baby for whatever reason because it's so slow to catch up (may never "really" catch up the way we want it to). So you just slow down a bit and maybe try some variations/alternatives, and see if you can incorporate it in a way that lets you progress and train without banging your head against a wall (and without being in pain!).I lost 6" overall IN A MONTH. Never did that with cardio even when I was losing pounds.
Holy crap! Keep up the awesomely amazing work you're doing! :flowerforyou:0 -
Hi everyone! Gosh, I've spent so much time reading that I don't have time to really reply to anyone, I apologize. Great going Soos!! I did my progress shtuff yesterday too and I was pleased. My torso measurements went down but my arm & calf measurements went up, which is interesting to speculate about (I wrote a blog about that and will not think about it again until next month LOL)
I appreciate your responses a couple days ago when I was frustrated with my bench & rows.& the whole d@mn program. I've calmed down, will deload the bench ( :sad: but if Tameko can do it I can do it!) and will keep on and only try for 1/2 pound increases.
Yesterday went like this:
Squats 95 pounds all good
OHP was good at 48.5 and much improved form
Deadlift was 155 and my form broke down, but I got it done. Going to stay at 155 next time.
While I was OHP'ing a girl came over and squatted deep for a few sets. That's only the second person I have seen squatting to parallel with good form since I started weighted squatting at the gym 3 months ago. I felt like cheering :drinker:
About 12 hours later I was suddenly very sore! I popped some aspirin, popped myself into an epsom salts bath with the jets running (yes, we have a jetted tub just like the movie stars do LOL) and 20 minutes later I was OK again.0 -
I didnt realize there was so much chatter in here...I've been missing out... lol.
I don't really know what my goals are yet... I'm still learning what's realistic with adding weight over a month...
I worked out in the evening as opposed to the morning last week... and I noticed that I'm stronger and burn more calories in the evening... But I'm hesitant to switch to the evening because it cuts into time with MH and furry children... Mornings do too, of course - but it's less noticeable since everyone is still sleeping when I leave.
But here's where I am as of last week:
Squat: 90lbs
OHP: 60lbs
Deadlift: 95lbs
Bench Press: 70lbs
Barbell Row: 85lbs
I'm a little embarrased by the Deadlift weight... I started out too low - and, thus, am still lower than everyone else. I'm not having any struggles with the weight... I just doubted myself when I started - and only started with 65lbs. Lifting Buddy must think I need to bump up too... It keeps bumping DLs by 10lbs instead of 5..
OHP is killing me... Since I failed at 55lbs once, it's now apparently become a mental block when I add weight... As soon as I got to my third set, my head said "we can't do this"... and... we didn't... Failed at 3 reps... Uggh... It's disappointing.
I'm still hesitant to add anything else to my current program - wrt cardio... What I'm doing now is very sustainable for me... Going to the gym more often - or setting aside more time to specifically exercise - isn't.
I had my first polite redirect to the Smith machines last week... twice. First one was an older guy that only uses the Smith machines... I politely declined. Second was a lady I work with.. But she also wants me to show her how to use free weights sometime. :-)0 -
Well I just booked my trip to Vegas with my little sister for her 21st birthday. I now have 8 weeks to really get my legs into better shape.....I have to be in a bikini next to a 21 year old size zero.....everything is still where it's supposed to be :laugh: :grumble:0
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Vegas, you'll rock it!
Yesterday was bench for me...
Warmup:
45 and 50 for 5, 55 for 3
Workset:
60 and 70 for 5, 80 for 10
Assistance:
dumbbell bench: 17.5 for 10, 20 for 10, 22.5 for 10, 25 for 8 (x3) and then 30 for 8.
dumbbell row (one arm): 20 for 10, 25 for 10, 30 for 10
I was all over the place with my assistance lifts...I wasn't sure what was going to be a good weight, so I was just playing around to see what I could do.0 -
Vegas, you'll rock it!
Yesterday was bench for me...
Warmup:
45 and 50 for 5, 55 for 3
Workset:
60 and 70 for 5, 80 for 10
Assistance:
dumbbell bench: 17.5 for 10, 20 for 10, 22.5 for 10, 25 for 8 (x3) and then 30 for 8.
dumbbell row (one arm): 20 for 10, 25 for 10, 30 for 10
I was all over the place with my assistance lifts...I wasn't sure what was going to be a good weight, so I was just playing around to see what I could do.
See I think this is why I don't know that I would like 5/3/1.....the idea of doing all that bench press makes me want to vomit in my mouth a little bit :laugh: Ugh I don't know what I'm gonna do! Not worry about it for now is the best bet though 0 -
if that's been going on a while you might want to try to get into an ortho/physical therapist/sports med doc of some kind. It might be very treatable!
Yep, I think a sports medicine specialist would be the best bet, but I'm stubborn as all get out when it comes to going to the Dr when I feel they will just tell me to not do "x" exercise. If it gets worse or doesn't recover in the few hours it does now, then I will go in and get it checked out.I had the same problem with my hip flexor. It started as I got up higher with the weights. I took the advice of the ladies on here by doing only body weight squats and practicing my form. I also added some exercise to increase flexibility. Did this for about a week and half and took 10 days off ( on vacation). I started back this week with only the bar and feel great. I think the time off and practice on the form really helped me.
I'm going to lower the weight and do more work on form, but I never have an issue with bodyweight squats so I want to have some weight in order to feel the difference in certain positions and form. Sounds odd, but I'm going to figure out the best form for me by making sure the wrong form gives me the pain. I've been doing a lot more stretching and foam rolling as well. Besides yoga moves and some static stretches, do you have any particular exercises that helped?Is the pain your feeling more of a 'muscle' feeling, or is it a feeling like the side of your hip really is 'locked' and you need to crack it? I suffered 3 broken bones in my pelvis 4 years ago and now and again my hip "locks" on me. It can be painful, but it's more very uncomfortable than anything. If it's similar to what you're describing, I was told that it could be due to increased flexibility, not lack of. Do you stretch a lot? I have been doing intense almost contortion like stretching over the past few months and every time after a session the left side of my hip locks up for a few days, because of increased range of motion in the joint. I can understand why this would also happen to someone weight training, because squats will increase and maintain hip flexibility.
The pain is muscle for sure. The hip locking comes with other exercises and is mostly a separate issue as in, it doesn't lock during squats. The hip structure that causes the locking and the flexor issue could be related, but they don't often appear at the same time. I am very inflexible for the most part. I have difficulty touching my toes when my legs are stretched out in front of me. I work on stretching often. Oddly enough, the squat makes my hip flexors feel tighter.I'm always having aches and pains, usually in my lower back/old piriformis injury, abs (my weak spot, working on those with Pilates and whatnot) and any other random muscle that doesn't like me anymore for whatever reason since I started to actually demand something from it.
I guess you're doing pigeons and other hip flexor openers already. Maybe dial down on the squatting until you can get things figured out. Sounds like you have a solid plan in place already.
I think many of us end up having our "weak" lift that we have to work around and baby for whatever reason because it's so slow to catch up (may never "really" catch up the way we want it to). So you just slow down a bit and maybe try some variations/alternatives, and see if you can incorporate it in a way that lets you progress and train without banging your head against a wall (and without being in pain!).
Dani - I'm thinking the squat will be my weak lift because of the pain limitation. For now I'm going to mix up the squat with some variations and then a few extra sets of deadlifts on B days. I'm going to be patient with it and try to get that muscle group figured out.
Thanks everyone for the suggestions. It can be frustrating for sure since I know I can squat so much more, but I've come to learn that there are points where the body just says "no" and you have to listen.
Vegas - Have fun on your trip!!!! I'm sure you will rock the bikini!0 -
Just checking in on the bicep photos!! Awesome!0
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Yep, I think a sports medicine specialist would be the best bet, but I'm stubborn as all get out when it comes to going to the Dr when I feel they will just tell me to not do "x" exercise. If it gets worse or doesn't recover in the few hours it does now, then I will go in and get it checked out.
Eugh... pet peeve of mine!! anyone that tells you to stop doing activities is just not a good clinician. The point is to rehab you so that you can resume your sport/activity/whatever, not stop you even more!! I mean I'm sure you'll have to modify activity for some period of time but ''just stop'' is never an acceptable answer to me.
Stopping myself now before I soapbox!!
Unrelatedly Jstout you have rockin' arms!0 -
*gasp* You don't like BENCH PRESSING, Vegas?!? BUT ITS THE MOST FUN!
Actually you'll like it a lot in 5/3/1. Less reps or less weight, either way, you make progress in a different way. I like it better now -- I got more frustrated wth it in 5x5 (and 3x5) because I got to the point where I just felt like I *couldn't* have a successful day. Now I have lots of them (even though some of them are light days)
Speaking of successful, I finally broke past a 185 deadlift, 192.5. I almost just went for 200 but I chickened the hell out. I think I could have done it but I thought it would be really discouraging if I didn't, and I *knew* I could do 192.5. Sometimes its about the small wins, yanno. I'll do it next month.0 -
wow that is huge! and I felt awesome doing 60kg deadlift (132lb). I have something to aspire to now! Well done and 200lb is only just round the corner 0
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Morning girls.
Went to workout today and had to wait 20 minutes after my warmup cardio to get to ANY of the weight equipment. Two young men were there (high school, probably) and were using literally everything. All I wanted was my half hour or so in the rack.
But, eventually they moved on to monster dumbbells and I got the rack to myself.
I'm back to low weight on my squats. Why? You ask....OK, you didn't ask, but I'm going to tell you anyway.
I had my husband read up on squats in Starting Strength. He informed me that I'm doing it all wrong. I have been only going to parallel and he's encouraging me to go all the way down. According to the book, it will help with my knee pain. So, I'm back to about 65 pounds but going all the way down. It seems pretty light, but I'm really concentrating on form.
I'll also be able to add fairly quickly as I get the form down. At least I hope so. I feel dorky though, going all the way down. Like and egg or something.
Bench press at 85. Not adding next time, not ready.
Rows at 90, that's 5 more than last time
People have been discussing changing the program. The change I make is that I don't increase by 5 every time. Sometimes, I don't increase at all. It works for me to keep at a weight until I can do all five sets, not easily, but without feeling like I'm going to die before the last one. Once only the last set is really hard, then I move on.
So, wish me luck on getting my form in place. DH spent a lot of time this weekend watching videos and reading to know what to look for. Then, he made me do about a hundred unweighted squats (while telling me each time how I was doing it wrong!). I'm glad he's helping, but I'm dreading next week when "we" are working on the OHP form.0 -
^^ (that didn't work when the page rolled did it!) that's what I do too, until my form feels correct I'm not going up, as I don't want to hurt myself or get into bad habits!0
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Had to get all caught up on the goings-on of you chatterboxes.
Saw some awesome guns. I'll take a picture sometime. I have some arm swags, but they aren't as wavy as they used to be.
I have problems with my (sciatic?) nerve that can be aggravated by lifting. It's a burning in my lowerback/hip area. Generally, some cardio after lifting helps and also this hamstring stretch:
I let my upper body just hang. Makes my spine pop all the way up. It might not be good, but it does provide relief.0 -
ok, so why is there a yellow glow around his backside? is that where the sun is shining from?!0 -
Wow i missed a lot over the weekend! All the biceps look awesome!
I did my second WO B on Saturday. No failure yet. I was scared I was going to get stuck on OHP already. Whew! 0 -
ok, so why is there a yellow glow around his backside? is that where the sun is shining from?!
Shiny poops?0 -
Pigeon pose is great for sciatic pain, as is doing forward folds with one leg crossed in front of the other (switching for the other hip). Combine those with some cobra or upward dog = bliss!
As for the glow-butt man. . . I got nothin'.
Major NSV for me today. I've been doing an 8-week fitness challenge at the Y where I lift. They measured bf % and LBM using one of those hand-held dealieboppers at the beginning and at the end (which was today). February 10th: BF 36, LBM 109.
But today: BF 31 LBM 112!!!!!
Woot! The scale has been stuck for two weeks at 163, but now I'm just going to put it away, because I am SUPER happy with those numbers! Even if their machine isn't accurate, it still gives me ratios that are encouraging.
And I managed to move through A today, despite doing heavy rock moving all weekend. YAY!
squats 95
Bench 70
Pendlay 90
Chinups with 110 lbs. assistance
Dips with 110 lbs. assistance
I'm doing those last two on a machine, because I can't do them without the assistance. But I figured I can treat them the same way in terms of progression - I'm only going to do them on A days, aiming for 5 lbs less assistance each time.
Bobby (husband) glanced at the page when I was catching up on everyone's weekend, and he was seriously impressed with all those biceps! I'm trying to get him to start SL too - hopefully soon!
Happy Monday, all!0
