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Quote from: seifullaah73 on November 13, 2012, 05:17:17 am

Quote from: acole14 on November 12, 2012, 11:01:03 pm

So, your 8 rep squat is ~55kgs, but you can do 45kgs for 20 reps? Seems a bit off...possibly you're losing depth in the 20 rep near the end, or you should try to put more weight on for the 8 rep set.

When i am doing squats, i try do a completed reps of between 6-8 reps. After i do 75% rm and do adarq's 20 repper squat.
So i can possibly do more but i want to do the reps between 6-8 reps and progress to next weight and aim for those reps and i can advantage of my body i deloading 5kg off and do that for the 20 repper squats.

So yeah, i try complete 6-8 reps of squats and if i can hit those i increase the weight by 5kg and do 6-8 of those and keep progressing from there and my 20 reps, the depth is the same but i feel both of my squats are not good enough depth as when the weight gets heavier my body cheats to get to avoid getting to a point where i feel i won't be able to get up.

Well, the 20 repper should be hard as fuck (the last time I did it, with a max squat of maybe around 155kgs at the time, I did 100kgs for 20 reps and it was brutal, barely finished). There's no way I could do 20 reps by just dropping off 5 kilos from my 8-rep max (prob 120kgs).

If you're having problems telling if you're hitting below parallel, a cue I use is that when you feel your calves and hamstrings making contact, then you are probably past parallel depth. My advice is that you have a session where you just try and get as deep as possible with low weight so you know what hitting ATG depth feels like. Then you'll have a better idea when you start your work sets. Also, improve your squat flexibility by doing deep squat sit holds and stretch your adductors and hip flexors before you go too crazy. One mistake I made was not being flexible enough in the RoM of the full squat before doing it at high-frequency.

I guess i was cheating that's why it wasn't that hard as i was only maybe do half squats but when i go very deep i struggle to do 6 reps at a deep stance and that is just about parallel so i can imagine how hard 20 reps would be.

i found a stretch in stronglifts website a hip flexor stretch where you place your hands under your feet squat all the way down lift each hand up towards the sky alternatively and leaving your hands under your feet you come up and then back down and repeat.

i would always do warm up sets by going deep its just when it gets heavy my body doesn't want to go that low any more as it fears it won't have enough strength getting back up.

i think its a mentality thing as well that i'm scared that i will be stuck at the bottom, so have to overcome that barrier as well.

i will try what you said, thanks for the advice mate

peace

A Russian old lady killed a wolf with axe and bare hands lol to protect here sheep.

full story and video below

http://video.uk.msn.com/watch/video/russian-grandmother-kills-wolf-with-bare-hands-and-axe/2g26vrd3

Quote from: seifullaah73 on November 12, 2012, 12:15:51 pm

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

Quote

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

Quote

you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

Sorry, it looks like i didn't explain myself well, the squats i normally do, i found out that they were not parallel as shown in the picture on my journal, my 20 reps squats are the same depth as my normal squats, but i don't think any of my squats i was doing parallel. So the question was should i carry on squatting at the depth i am going at or if i want to squat more parallel and going deeper with the current would be heavy, what should i do if i wanted to squat parallel, should start very light and fix my depth and move up again because as i tried to go deeper with the current weight it was very difficult but managed to get 6 reps but some of them i accidentally went on to my toes and after my low back is killing.

The ascii picture i showed of my finger, the way the nail is bent over my finger, that is like that permanent when it got cut in the door. so doing deadlift where your nails are trying to hold the weight instead of the finger is painful and this finger slips and i am left deadlifting with 3 fingers and a thumb.

how can you tell if you are going parallel, if you are unable to use a mirror as help. I want to achieve the best depth possible to get maximum benefits out of the squat.

thanks
peace

Date: 12/11/12

BW: 138 lbs
CNS: 7/10

Soreness: low back, hip flexor muscle

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 45kg (i wanted to do 25kg, but i accidentally put 20kg on both sides, 3 x 7-8 55kg (wrong form so did more, will explain in the             
  comment section)
 
  Calf Raises 2 x 8 x 55kg
  RDL 2 x 6 x 55kg  (still finding grip difficult)
  Pull Ups 8, 5
  Dips 13, 8
  Arm Swings 6kg 20 each slow, 10 each fast after x 2 sets

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Firstly I have to talk about what happened with my squat, during the warm up i planned on progressing the warm up, empty, 25kg then 55kg, but accidentally went empty, 45kg, 25kg (i realized my mistake), 55kg, back to the main point when i was doing the squats i thought i was going parallel but when i simulated it without bar in front of mirror i was only going about 3/4 of the way.

This way

            \
             \
              \
             _\
  _---'''''''
  \
__\

And not this way (parallel)


          \
           \
            \
  .---,,,__\  <-Hip crease in line with knee)
  \
__\

So that is a problem, so i decided to try again but go lower than i usually do at the same weight, more struggle but was able to complete 6 reps.
So i am thinking should i start from low weight and do deeper squats or carry on with same weight. I was thinking do a progressive increase in load for one workout until i reach a weight i fail at and keep working at it until i get to my current weight going that low (55kg).
I also missed out the 20 rep as i can imagine how brutal and hard it would be for me to get the 20 reps.

My back is sore and my hip flexor muscle was sore when i went deep. But i think when i did try go deep i was able to get my thighs parallel to ground and not my hip crease in line with my knees. So my lower back is a bit sore.

I will have to ice it. The other exercises were ok as they were not as hard as the squat. Now the RDL another problem for me because when i was about 1 years old, my finger got cut on the door, like a piece of my finger was on the floor and after a while, miraculously a nail still grew from that point and instead of going up goes around the broken finger and is perpendicular to a normal nail, like below, its my little finger btw.

normal finger

Nail
\/
|/''''|
||    | <- Finger
||    |
My finger
 
   ,...._ <- Nail
  ||'''''\
  ||     | <- Finger

So when i lift bar for RDL, my fingers wrap around, my little finger doesn't wrap round is only 3/4 around and since the nail is facing towards the bar, the bar has the rough texture, i can feel when it gets heavier my little finger gives way first as the bar trys to pull on my nail, so i am left with 3 fingers and thumb.
So i dropped the bar back on the rack when i was at 4th rep because of my little finger.

I thought i was going to be able to get only lower body work done today but managed to get all the workout done.
 

Workout Rating: 8/10

Date: 9/11/12

BW: 139 lbs
CNS: 7/10

Soreness: none, suprised about that

Warm Up:
  Quick Activation and Mobility Drills
  30 min walk to gym

Workout:
  Squats 1 x 6 (empty bar), 1 x 6 25kg, 2 x 7-8 55kg
  Squats 1 x 20 x 50kg
  Calf Raises 2 x 8 x 55kg
  Calf Raises 1 x 20 x 50kg
  RDL 1 x 7 x 55kg (the rugby team again took over the squat racks)
  Pull Ups 8, 6
  Dips 12, 11
  Hanging leg raises x 10 x 1 set
  Arm Swings 6kg 1 x 20, 1 x 10 slow, 10 fast

Stretches: 
   Cool down overall body stretches

Cool Down:
  30 min walk back to uni
 
Comment:
Had to make sure i got there early, i saw the rugby team were about to arrive so did 1 set of RDL's before i left. since i only lifted once a week for the previous 2 weeks, this might have made the 55kg seem harder than it should have been because i was sick after the first day of workout.
Pull ups getting better, i try do them fast. Did some hanging leg raises. Came back home and saw i was already 3 minutes late to class, i went there and nobody was there i checked email and the lecturer said he won't be in today  and next week so i can take my time next week.

Workout Rating: 8/10

Update: 05/11/2012

I was not able to do any weight lifting on sunday as scheduled and i don't think i will be able to workout this week because when i woke up on sunday i had a bad sore throat and the next morning it was worse than sunday. Now i have a flu/cold; whatever the difference is.
 

My shin's tend to pain from time to time don't know why, pain area from under ankle, front of feet under other ankle and back of heel have been sore as well and also  get a little pain around my knees, i haven't run yet and still some pain. My lower back is quite sore, i don't know why, i'm guessing it's the flu/cold.
 

I decided to add lance's heel walk to prevent shin splints today when walking.

hopefully i can start next week, i left off at 50kg, so will go up to 55kg as i already had 2 weeks, one day from each on 50kg.

peace

i said it may cause it, but i'm not sure. post a video of you sprinting and that would help. everyone is certainly different, but I have never gotten shin splits from sprinting on asphalt. And I've sprinted maximally on asphalt and for volume with a weighted vest (my backpack with textbooks stuffed in it actually) of 20-30lbs. But i don't know why exactly that is. sweet maps btw,

edit, and considering the type of shoes you posted pictures of in another thread, that could be another potential cause. that black shoe you posted a picture of with a stiffer sole will probably put ore stress on shins, ankles, knees and cause deterioration of form.

I used to run with weighted vests, home made leather vest of 2 layers with sand in between, on pavement concrete and i also never had problems with my shin's, the trainer was worn, but light and very good. But when you run on surfaces which are not pure concrete i.e. road surfaces which have rocks mixed in it so it has lots of bumps so a surface with lots of dents and bumps caused the shin.

But in the long run running on concrete will start to show its effect later on, but not straight away.
i will try get a video if possible.

thanks