maniac
New member
did you stretch your legs and upper body before working out?
Bodybuilding/Powerlifting
- Thread starter Zoot
- Start date
did you stretch your legs and upper body before working out?
MrKambo
New member
Just once, every tuesday
Warm up (5 minutes jogging)
Leg extentions
Leg Curls
Calf Raises
Leg Press
Calf raises
Squat with kettlebell to 'get into it'
Squat with bar
i would say im plenty streched
Bozzy
New member
Could be that your exhausting your legs before you get to the squat..
I run with leg day that i try to max my lift but i've started squatting at every trip to the gym but with a lower than usual weight.. just concentrating on form.
MrKambo
New member
it could be a possibility, but ive always done it this way, i tried once before to squat as my first exercise, but its feels horrible and stuff, what would you recommend?
Bozzy
New member
I do a short stretch warm up then hit the rack
-Then squat just the bar .. 10-12 reps
-Then depending on where i'm up to with my weight i'll add some more weight (so in your case i would go to say 30 kgs) and do another 10-12 reps
-Leave it a few minutes
- go to your lift weight (50kgs) and do 5x5 with 2 minutes rests in between and further possible stretching if needed . ( i find the lower rep count isn't as hard on me than trying to hit 10-12 but still hits the spot and means you can drive the weight up faster.)
Then i move onto other leg exercises.
It might have been that you always did things a certain way but it sounds like your body is having none of it now.. you might just need a change of tactics or it might just take time to get into your old routine.
-Then squat just the bar .. 10-12 reps
-Then depending on where i'm up to with my weight i'll add some more weight (so in your case i would go to say 30 kgs) and do another 10-12 reps
-Leave it a few minutes
- go to your lift weight (50kgs) and do 5x5 with 2 minutes rests in between and further possible stretching if needed . ( i find the lower rep count isn't as hard on me than trying to hit 10-12 but still hits the spot and means you can drive the weight up faster.)
Then i move onto other leg exercises.
It might have been that you always did things a certain way but it sounds like your body is having none of it now.. you might just need a change of tactics or it might just take time to get into your old routine.
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Nice work on coming close to 100 boys, most I have done is 105, two assisted reps. Fuck me was that some heavy shit.
Just f'in beast it, don't let it get in your head how heavy it is, if you are at like 95/97.5 you can do it, just think triple figures bitch and you'll do it.
Just f'in beast it, don't let it get in your head how heavy it is, if you are at like 95/97.5 you can do it, just think triple figures bitch and you'll do it.
MrKambo
New member
Wicked, ill try that next tuesday, i would go and hit the rack later this week but it'll throw the routine out! cheers Bozzy
MrKambo
New member
thats a beastly squat!! well done, keep going! you'll be hitting that 200KG mark in no time!
I'm a little sore and tight in the arms today, I did biceps last night (haven't picked up weights in a couple of months) shocked how weak I'd gotten in them, but so much stronger in bodyweight exercises and fitness doing this HIIT training. I'll have to stick with doing the weights at night now to get it back, this HIIT training is going to be fun when I do it shortly.
Started training abs again too, boring but oh well, got to be done!
Started training abs again too, boring but oh well, got to be done!
Thanks for your words of support Kambo it means a lot
I'll keep you guys updated, comp in March.It's been a few months but I'll definitely be repping 200kg within two months. When I first broke 200kg (above) I could have repped it for 3 or more for sure.
MrKambo
New member
Thanks for your words of support Kambo it means a lot
It's been a few months but I'll definitely be repping 200kg within two months. When I first broke 200kg (above) I could have repped it for 3 or more for sure.
incredible!! although ive noticed, you have quite a wide stance when you squat! any particular reason?
Shorter range of motion (which is good and bad), more glute activation and increased stability.
If you compare it against my squats ~6 months ago when I first started I'm a lot stronger through the middle of this lift. This all because of a wider stance.
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MrKambo
New member
am i right in saying the narrower the stance, the more it concentrates on quads?
Yep. Narrow stance squats isolate the quads and puts a greater strain on your stabilizers. The benefits are numerous but the negatives are there also. It'll increase the chance of rounding your back and having to fight the squat through the middle of the drive. Although this isn't necessarily a bad thing narrow stance squats as well as front squats are a huge indicator of where you are in terms of strength. Your butt shooting up and then having to fight to get it up usually is a huge indication that you're lacking in leg strength.
I squat both narrow and wide as well as do single leg exercises as auxiliary work.
Milko's a great example of what I mean.
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Front squats will help you build up quad strength as well as working on your stabilizers. There's a place for wider stances and a place for narrow i suggest you do both.
These aren't perfect squats by any means but they're pretty good examples. I'd say my squat is more like a hybrid squat however I've gradually changed more from an Olympic style squat (from when I used to O-lift) to a more powerlifting style squat.
woopdy fucking doo! managed a 100kg bench for 2 reps!!!!
I built up with 5 reps at 55kg, 3 reps with 85kg and went straight for the three digits. Did it completely alone with free weights, soo psyched right now
Free weights as well?! Bravo Maniac. Mine was with smyth machine, think I got like 70-80 free weight.
