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drocmma Profile
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Caped Crusader

Registered: 07-2010
Posts: 1581
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Re: Fitness page: Stuck Please Read If Interested


Another way to test neutral spine is to take a long dowel rod and place it on your back, it should remain in contact with your pelvis, upper back and the back of your head.

You still have to be careful not to round your lower back too much, but it's a pretty useful tool.

http://www.tonygentilcore.com/blog/teaching-neutral-spine-part-ii/

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
12/28/2012, 2:21 am Link to this post Send Email to drocmma   Send PM to drocmma
 
sgttom Profile
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Apprentice

Registered: 09-2012
Location: Near Detroit MI
Posts: 196
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Re: Fitness page: Stuck Please Read If Interested


http://www.youtube.com/watch?v=FzJE90utqgw

Just a form check for low bar squats. Can't seem to get rid of the lower back soreness. I've been doing only front squats for a little over a week now, which doesn't seem to strain my lower back.



---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
2/12/2013, 7:40 pm Link to this post Send Email to sgttom   Send PM to sgttom
 
drocmma Profile
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Caped Crusader

Registered: 07-2010
Posts: 1581
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Re: Fitness page: Stuck Please Read If Interested


I don't see anything glaringly obvious or any major form errors there. On the first set you were looking down for the first few reps, but you corrected that yourself.
Then again, this isn't even neccesarily an error, Rippetoe teaches squatting this way and I know it suits some people better.

Your feet are at a wider angle than I like, but again this is a personal preference. I tend to keep my feet almost parallel.

Why not stick to the front squats for now, and add some high rep low intensity good mornings or other lower back work as an assistance exercise to build up endurance.
A week isn't really a long time for recovery, and lower back pain is often a result of a lack on muscular endurance in the stabilising muscles.

Love the homemade squat stands.

Hope this helps

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
2/13/2013, 2:14 am Link to this post Send Email to drocmma   Send PM to drocmma
 
Mypist0la Profile
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BOTB Member

Registered: 01-2013
Location: Milwaukee,WI
Posts: 13
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Re: Fitness page: Stuck Please Read If Interested


Hey everyone decided the other day that after a long hiatus from working out due to laziness I would like to get back into shape and play rugby again and fill out a batsuit better! :) I'm 6'7" and currently 175lbs. My target weight would be anywhere in the range of 200-215lbs. Any help that you guys could give regarding a routine and diet would be greatly appreciated

---
"Ladies, gentlemen, you've eaten well. You've eaten Gotham's wealth. Its spirit. But your feast is nearly over. From this moment on, none of you are safe."
2/14/2013, 1:16 pm Link to this post Send Email to Mypist0la   Send PM to Mypist0la
 
sgttom Profile
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Apprentice

Registered: 09-2012
Location: Near Detroit MI
Posts: 196
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

I don't see anything glaringly obvious or any major form errors there. On the first set you were looking down for the first few reps, but you corrected that yourself.
Then again, this isn't even neccesarily an error, Rippetoe teaches squatting this way and I know it suits some people better.

Your feet are at a wider angle than I like, but again this is a personal preference. I tend to keep my feet almost parallel.

Why not stick to the front squats for now, and add some high rep low intensity good mornings or other lower back work as an assistance exercise to build up endurance.
A week isn't really a long time for recovery, and lower back pain is often a result of a lack on muscular endurance in the stabilising muscles.

Love the homemade squat stands.

Hope this helps

DROC



Yea I am sticking to Front squats for now. Only thing is for a leg exercise they seem to take more of a toll on my upper body then my lower. I added in single leg squats every workout and lunges once a week as well.

For the foot stance I think I have a tendency to go wider as I think its helps me squat more weight. I don't mind a more narrow stance but I just automatically go wide. Hard to break old habits.

Nothing seems to hit my legs like back squats but I'll have to do without them for now.

I may take your advice on the good mornings. My initial thought was that it was a flexibility issue, as I do have a slight butt tuck once I go below parallel.

I've been trying to do a front and side splits routine to increase my flexibility levels. I am having a hard time motivating myself to do it as its really tough though. Flexibility stuff has never been my thing. I am going to try my hardest to force myself to do it though.




---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
2/15/2013, 2:07 pm Link to this post Send Email to sgttom   Send PM to sgttom
 
sgttom Profile
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Apprentice

Registered: 09-2012
Location: Near Detroit MI
Posts: 196
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Re: Fitness page: Stuck Please Read If Interested


Quote:

Mypist0la wrote:

Hey everyone decided the other day that after a long hiatus from working out due to laziness I would like to get back into shape and play rugby again and fill out a batsuit better! :) I'm 6'7" and currently 175lbs. My target weight would be anywhere in the range of 200-215lbs. Any help that you guys could give regarding a routine and diet would be greatly appreciated


Looking to just lose weight or also gain strength? There are a ton of bodyweight programs out there if your looking for something simple. You can gain a good amount of muscle with just exercises like push ups, pull ups, and dips.

If you want to get into weights Mark Riptoe's starting strength is a good place to start.



---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
2/16/2013, 11:02 pm Link to this post Send Email to sgttom   Send PM to sgttom
 
drocmma Profile
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Caped Crusader

Registered: 07-2010
Posts: 1581
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Re: Fitness page: Stuck Please Read If Interested


Quote:

sgttom wrote:

Yea I am sticking to Front squats for now. Only thing is for a leg exercise they seem to take more of a toll on my upper body then my lower. I added in single leg squats every workout and lunges once a week as well.

For the foot stance I think I have a tendency to go wider as I think its helps me squat more weight. I don't mind a more narrow stance but I just automatically go wide. Hard to break old habits.

Nothing seems to hit my legs like back squats but I'll have to do without them for now.

I may take your advice on the good mornings. My initial thought was that it was a flexibility issue, as I do have a slight butt tuck once I go below parallel.

I've been trying to do a front and side splits routine to increase my flexibility levels. I am having a hard time motivating myself to do it as its really tough though. Flexibility stuff has never been my thing. I am going to try my hardest to force myself to do it though.




I don't really see squats as a leg exercise, especially when you go heavy. You really work the whole body, right down to the shoulders and arms to keep that bar in place. While you might be feeling it more in your upper body at the moment, that'll likely change as your body compensates for the new movement. You're hitting your back and core at a different angle than back squats, so they'll have to get stronger first.

Your butt tuck is very slight. I wouldn't think it's really an issue, but more flexibility and mobility can't hurt. Think of adding more mobility work to your warmups.

Good luck

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
2/17/2013, 6:48 am Link to this post Send Email to drocmma   Send PM to drocmma
 
sgttom Profile
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Apprentice

Registered: 09-2012
Location: Near Detroit MI
Posts: 196
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

Quote:

sgttom wrote:

Yea I am sticking to Front squats for now. Only thing is for a leg exercise they seem to take more of a toll on my upper body then my lower. I added in single leg squats every workout and lunges once a week as well.

For the foot stance I think I have a tendency to go wider as I think its helps me squat more weight. I don't mind a more narrow stance but I just automatically go wide. Hard to break old habits.

Nothing seems to hit my legs like back squats but I'll have to do without them for now.

I may take your advice on the good mornings. My initial thought was that it was a flexibility issue, as I do have a slight butt tuck once I go below parallel.

I've been trying to do a front and side splits routine to increase my flexibility levels. I am having a hard time motivating myself to do it as its really tough though. Flexibility stuff has never been my thing. I am going to try my hardest to force myself to do it though.




I don't really see squats as a leg exercise, especially when you go heavy. You really work the whole body, right down to the shoulders and arms to keep that bar in place. While you might be feeling it more in your upper body at the moment, that'll likely change as your body compensates for the new movement. You're hitting your back and core at a different angle than back squats, so they'll have to get stronger first.

Your butt tuck is very slight. I wouldn't think it's really an issue, but more flexibility and mobility can't hurt. Think of adding more mobility work to your warmups.

Good luck

DROC



Yea your right, I guess I am just not used to the front squat position yet. They aren't killing me as much as they were a week ago.

For a mobility before squats I usually do leg lifts front, side, and rear, Extra wide squats, toe touches, and chair lunges.

I did some good mornings yesterday. Would you suggest doing them with fully extended legs or slightly bent? I can't go very low without rounding my back unless I bend my legs.




---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
2/19/2013, 12:41 pm Link to this post Send Email to sgttom   Send PM to sgttom
 
drocmma Profile
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Caped Crusader

Registered: 07-2010
Posts: 1581
Reply | Quote
Re: Fitness page: Stuck Please Read If Interested


Quote:

sgttom wrote:

Quote:

drocmma wrote:

Quote:

sgttom wrote:

Yea I am sticking to Front squats for now. Only thing is for a leg exercise they seem to take more of a toll on my upper body then my lower. I added in single leg squats every workout and lunges once a week as well.

For the foot stance I think I have a tendency to go wider as I think its helps me squat more weight. I don't mind a more narrow stance but I just automatically go wide. Hard to break old habits.

Nothing seems to hit my legs like back squats but I'll have to do without them for now.

I may take your advice on the good mornings. My initial thought was that it was a flexibility issue, as I do have a slight butt tuck once I go below parallel.

I've been trying to do a front and side splits routine to increase my flexibility levels. I am having a hard time motivating myself to do it as its really tough though. Flexibility stuff has never been my thing. I am going to try my hardest to force myself to do it though.




I don't really see squats as a leg exercise, especially when you go heavy. You really work the whole body, right down to the shoulders and arms to keep that bar in place. While you might be feeling it more in your upper body at the moment, that'll likely change as your body compensates for the new movement. You're hitting your back and core at a different angle than back squats, so they'll have to get stronger first.

Your butt tuck is very slight. I wouldn't think it's really an issue, but more flexibility and mobility can't hurt. Think of adding more mobility work to your warmups.

Good luck

DROC



Yea your right, I guess I am just not used to the front squat position yet. They aren't killing me as much as they were a week ago.

For a mobility before squats I usually do leg lifts front, side, and rear, Extra wide squats, toe touches, and chair lunges.

I did some good mornings yesterday. Would you suggest doing them with fully extended legs or slightly bent? I can't go very low without rounding my back unless I bend my legs.





Try some ankle mobility too.
Lean your knee forward like the pic below, first straight forward then out past your little toe.

http://www.instablogsimages.com/1/2012/05/12/image_title_yaehh.jpg

Slighty bent. In retrospect it's probably better to do Romanian Deadllifts. If you do have a weaker lower back, the Good Morning might not be the best movement.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
2/19/2013, 4:26 pm Link to this post Send Email to drocmma   Send PM to drocmma
 
sgttom Profile
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Apprentice

Registered: 09-2012
Location: Near Detroit MI
Posts: 196
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Re: Fitness page: Stuck Please Read If Interested


Hmmm deadlifts have been somewhat tough on my lower back but I've always been able to avoid it by keep my form really strict. I'll be using lighter weights for Romanian deadlifts though.

I thought this video might have some merit.
http://www.youtube.com/watch?v=pl_kDg6fBWE&lc=bqGc54wQ55Yi8FMVVUNSwABVZgAB_Mep_My3DxTLYAw

I might try that and see how it goes next workout.

Last edited by sgttom, 2/19/2013, 10:15 pm


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
2/19/2013, 10:08 pm Link to this post Send Email to sgttom   Send PM to sgttom
 


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