SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
1/23/09
Dislocations (3x10) - Nothing out of the ordinary. I tried the bar again, still not even close. I can rotate my arms to point vertically at the ceiling, but then my shoulders won't go backwards any further than parallel to my body, so it leaves my hands/wrists/arms under the weight of the bar.
Deadlift (2x5) - I went out of order, and there's a rant-explanation at the end of this post. 75 pounds. Not sure my lower back is in the proper form, but there's enough weight here that I can feel it. The low reps makes it a little harder IMO to troubleshoot, hence the two sets.
Overhead (5x5) - 50 pounds. 5, 5, 2, 2, 0. I'm twisting sideways a bit to favor my left arm, not good, but at least I'm aware of it so it can be fixed.
Pull-Ups (3xF) - Uh, yeah. Absolutely nothing happening here.
Prone Bridges (3x30") - Tougher than usual since my arms and back were already worn out, but I made it.
Short rant:
The gym has two full racks and two squat racks. Only one full rack may be used for overhead presses and Olympic lifts. I'm starting to hate the people who feel the compulsion to use the overhead/Olympic rack for squats, when there is an empty squat rack immediately at right, and the other empty full (lol) rack at the left. :/
Dislocations (3x10) - Nothing out of the ordinary. I tried the bar again, still not even close. I can rotate my arms to point vertically at the ceiling, but then my shoulders won't go backwards any further than parallel to my body, so it leaves my hands/wrists/arms under the weight of the bar.
Deadlift (2x5) - I went out of order, and there's a rant-explanation at the end of this post. 75 pounds. Not sure my lower back is in the proper form, but there's enough weight here that I can feel it. The low reps makes it a little harder IMO to troubleshoot, hence the two sets.
Overhead (5x5) - 50 pounds. 5, 5, 2, 2, 0. I'm twisting sideways a bit to favor my left arm, not good, but at least I'm aware of it so it can be fixed.
Pull-Ups (3xF) - Uh, yeah. Absolutely nothing happening here.
Prone Bridges (3x30") - Tougher than usual since my arms and back were already worn out, but I made it.
Short rant:
The gym has two full racks and two squat racks. Only one full rack may be used for overhead presses and Olympic lifts. I'm starting to hate the people who feel the compulsion to use the overhead/Olympic rack for squats, when there is an empty squat rack immediately at right, and the other empty full (lol) rack at the left. :/
1/27/09
Dislocations (3x10) - Nothing unusual.
Squats (5x5) - 45 pounds. I tried using one of the plastic collars today. It helps distribute the weight better, as in I can't feel the metal directly against bone, and it takes care of the balancing. I know something still isn't right, my left arm still is in a lot of pain as soon as I rack the bar, although gripping the bar with the left hand and twisting away from the bar seems to help with that.
Bench (5x5) - 55 pounds. Took a lot more effort after the squats, but it went.
Inverted Rows (3xF) - 5, 3, 1. Still can't quite get my chest to the bar.
Push-Ups (3xF) - 6, end. Had to leave early, so I didn't get to finish the full routine.
Dislocations (3x10) - Nothing unusual.
Squats (5x5) - 45 pounds. I tried using one of the plastic collars today. It helps distribute the weight better, as in I can't feel the metal directly against bone, and it takes care of the balancing. I know something still isn't right, my left arm still is in a lot of pain as soon as I rack the bar, although gripping the bar with the left hand and twisting away from the bar seems to help with that.
Bench (5x5) - 55 pounds. Took a lot more effort after the squats, but it went.
Inverted Rows (3xF) - 5, 3, 1. Still can't quite get my chest to the bar.
Push-Ups (3xF) - 6, end. Had to leave early, so I didn't get to finish the full routine.
1/29/09
Dislocations (3x10) - I'm narrowing my grip with each successive set. The first set really kills, and then it starts to ease off.
Squats (5x5) - 50 pounds. Using the collar again, it's definitely keep the weight on top of my shoulders and against the base of my neck, but my arms still aren't nearly capable of going back. After each set, I'm still stretching my left arm against the bar, and then twisting it so it makes a little cracking sound, then the pain fades off. Very strange.
Overheads (5x5) - 45 pounds. All five sets went fine, good change from last time I was doing overheads.
Deadlift (1x5) - 80 pounds. One set is over so fast.
Chin-Ups (3xF) - 3, 3, 3. Probably could've gone more on the first set, oh well.
Prone Bridges (3x30") - Yep.
Going to add some other stretches soon, the warmup will help, and I'm clearly rather much on the non-flexible side of life.
Dislocations (3x10) - I'm narrowing my grip with each successive set. The first set really kills, and then it starts to ease off.
Squats (5x5) - 50 pounds. Using the collar again, it's definitely keep the weight on top of my shoulders and against the base of my neck, but my arms still aren't nearly capable of going back. After each set, I'm still stretching my left arm against the bar, and then twisting it so it makes a little cracking sound, then the pain fades off. Very strange.
Overheads (5x5) - 45 pounds. All five sets went fine, good change from last time I was doing overheads.
Deadlift (1x5) - 80 pounds. One set is over so fast.
Chin-Ups (3xF) - 3, 3, 3. Probably could've gone more on the first set, oh well.
Prone Bridges (3x30") - Yep.
Going to add some other stretches soon, the warmup will help, and I'm clearly rather much on the non-flexible side of life.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
I think you need to get used to doing squats without the collar. One won't always be available and it doesn't take very long to get used to squatting without it. Do you have a digital camera you could take a video with so I could see what you're doing? I physically don't understand how your biomechanics are working.
I don't want to be using the collar, but thus far it's the only way that works for me. I'll see if I can borrow my roommate's camera for next time I'm there, don't have one myself.
1/31/09
Dislocations (3x10) - First set starts full length of the broomstick, and then each successive is getting narrower. I'm also adding a few extras between squat sets, it makes my shoulders not hate me as much.
Squats (5x5) - I didn't have a friend with me, so no dice on a video, but SC, good prediction, I have no idea where the collar went. 55 pounds, but they fucking hurt. Obviously my arms still don't go back far enough, but then I don't have enough muscle/fat in my shoulders to keep the bar away from bones. I'm at the base of my neck, because it's the only point that the pain isn't too sharp to prevent unracking the bar.
Bench (5x5) - 60 pounds. Had a lot of trouble in the last two sets keeping the bar vertical, it was swaying all over the place. I'm keeping the left clip loose as a precaution. Getting a lot of pressure in my head too, so I'm keeping my head just off the bench to prevent myself from pushing down against the bench with that.
Inverted Rows (3xF) - 3, 2, halted. My elbows and shoulders were popping and cracking, not so much painful as disconcerting.
Push-Ups (3xF) - 5, 4, 3.
Reverse Crunches (3x12) - 4.
Dislocations (3x10) - First set starts full length of the broomstick, and then each successive is getting narrower. I'm also adding a few extras between squat sets, it makes my shoulders not hate me as much.
Squats (5x5) - I didn't have a friend with me, so no dice on a video, but SC, good prediction, I have no idea where the collar went. 55 pounds, but they fucking hurt. Obviously my arms still don't go back far enough, but then I don't have enough muscle/fat in my shoulders to keep the bar away from bones. I'm at the base of my neck, because it's the only point that the pain isn't too sharp to prevent unracking the bar.
Bench (5x5) - 60 pounds. Had a lot of trouble in the last two sets keeping the bar vertical, it was swaying all over the place. I'm keeping the left clip loose as a precaution. Getting a lot of pressure in my head too, so I'm keeping my head just off the bench to prevent myself from pushing down against the bench with that.
Inverted Rows (3xF) - 3, 2, halted. My elbows and shoulders were popping and cracking, not so much painful as disconcerting.
Push-Ups (3xF) - 5, 4, 3.
Reverse Crunches (3x12) - 4.
2/3/09
Started with hamstring stretches. They're easy to set up, just extend legs flat on the floor and mildly hook the heel into the carpet. That's enough to really hurt. On the second stretch they just went numb. As for dislocations, I'm doing increasing amounts, 3x10 before squatting, then several between sets, narrowing the grip a little bit each time. Felt very stiff at the beginning today, more so than usual.
Squats (5x5) - 60 pounds. I saw somebody else wrapping the bar with a towel - far too thick for me, but leaving the towel folded in half, and then flipping it over the bar worked exceptionally well. It provides enough padding that the metal isn't crushing against bone, but not so much thickness that it throws everything off. Bar is still at base of the neck, left arm still locks up after each set, but this really is a huge help. My arms are getting further back too, now that the bar isn't hurting the bones of the shoulder blades so severely.
Overheads (5x5) - 50 pounds, 5, 5, 4, 4, halt. On the fourth rep of fourth set, I did *something* to the upper edge of my right shoulder, and decided the fifth set really wasn't worth the possible risk. Overheads are a lot harder since I've started squatting, more so than the bench.
Deadlift (1x5) - 85 pounds. A little concerned that my lower back is rounding, because it feels a lot more during the lift than any other part. Afterwards everything feels good though, if a little drained.
Pull-Ups (3xF) - 1, 0, 0. I'm grabbing the bar and jumping upwards. First set was one, second set I just hung there after lowering, third set I stayed jumped upwards because I knew I couldn't go down and then back up.
Prone Bridges (3x30") - My abs are sore from these, which is a first. Perhaps due to the drain of the rest of the workout being more than the usual, i.e. now using squat and feeling tired from deads.
Much happier now, honestly. I feel like I'm going somewhere with this.
Started with hamstring stretches. They're easy to set up, just extend legs flat on the floor and mildly hook the heel into the carpet. That's enough to really hurt. On the second stretch they just went numb. As for dislocations, I'm doing increasing amounts, 3x10 before squatting, then several between sets, narrowing the grip a little bit each time. Felt very stiff at the beginning today, more so than usual.
Squats (5x5) - 60 pounds. I saw somebody else wrapping the bar with a towel - far too thick for me, but leaving the towel folded in half, and then flipping it over the bar worked exceptionally well. It provides enough padding that the metal isn't crushing against bone, but not so much thickness that it throws everything off. Bar is still at base of the neck, left arm still locks up after each set, but this really is a huge help. My arms are getting further back too, now that the bar isn't hurting the bones of the shoulder blades so severely.
Overheads (5x5) - 50 pounds, 5, 5, 4, 4, halt. On the fourth rep of fourth set, I did *something* to the upper edge of my right shoulder, and decided the fifth set really wasn't worth the possible risk. Overheads are a lot harder since I've started squatting, more so than the bench.
Deadlift (1x5) - 85 pounds. A little concerned that my lower back is rounding, because it feels a lot more during the lift than any other part. Afterwards everything feels good though, if a little drained.
Pull-Ups (3xF) - 1, 0, 0. I'm grabbing the bar and jumping upwards. First set was one, second set I just hung there after lowering, third set I stayed jumped upwards because I knew I couldn't go down and then back up.
Prone Bridges (3x30") - My abs are sore from these, which is a first. Perhaps due to the drain of the rest of the workout being more than the usual, i.e. now using squat and feeling tired from deads.
Much happier now, honestly. I feel like I'm going somewhere with this.
2/5/09
Again starting with hamstring stretches and shoulder dislocations.
Squat - 5x5x65 pounds. Using the towel to pad the bar a bit, it's definitely helping, my arms can get closer to the right position. I think I'm getting hip drive figured out, instead of using my knees to lift back up.
Bench - 5x5x65. No clips, because a) the 2.5's were missing, and b) in case I need to dump the weight. I put my feet up on the edge of the bench, which took care of the back arch, but made it vastly more difficult to stay on the bench and balanced.
Inv. Rows - No wonder the push-ups felt easy, I completely forgot these. /facepalm
Push-Ups - 10, 5, 4.
Rev. Curls - I need to find a substitute. The thicker padding is off-limits to the 45 pound weight, and the thinner padding just isn't working. Towel doesn't do anything for it.
Again starting with hamstring stretches and shoulder dislocations.
Squat - 5x5x65 pounds. Using the towel to pad the bar a bit, it's definitely helping, my arms can get closer to the right position. I think I'm getting hip drive figured out, instead of using my knees to lift back up.
Bench - 5x5x65. No clips, because a) the 2.5's were missing, and b) in case I need to dump the weight. I put my feet up on the edge of the bench, which took care of the back arch, but made it vastly more difficult to stay on the bench and balanced.
Inv. Rows - No wonder the push-ups felt easy, I completely forgot these. /facepalm
Push-Ups - 10, 5, 4.
Rev. Curls - I need to find a substitute. The thicker padding is off-limits to the 45 pound weight, and the thinner padding just isn't working. Towel doesn't do anything for it.
I agree on both points.
The towel may allow you to squat with the bar in the wrong position on your back, ie in a spot that would hurt if you didn't have a towel. Instead, lose the towel and position the bar properly. The longer you weight to do so, the heavier the weight will get and the less pleasant it'll be to ultimately get rid of the towel. If you get rid of it now, while the weight is still fairly light, you'll let your back/skin gradually adapt.
As for the bench press, definitely keep your feet flat on the ground. It'll keep you much steadier and let you drive through the legs.
I thought an arch of the back when bench pressing was bad, which was why I put my feet up. 
As for the towel, it's really either use the towel or don't squat. Without the towel, it hurts everywhere I put the bar to the point that I cannot unrack it. My shoulder blades cannot take the bar without something to pad them, there is simply nothing there but bone. I'm hoping that muscle will form over the bones and protect them so I can phase the towel out in a couple of weeks.
As for the towel, it's really either use the towel or don't squat. Without the towel, it hurts everywhere I put the bar to the point that I cannot unrack it. My shoulder blades cannot take the bar without something to pad them, there is simply nothing there but bone. I'm hoping that muscle will form over the bones and protect them so I can phase the towel out in a couple of weeks.
In just about every exercise, you should always maintain the neutral arch in your spine. Your back shouldn't be rounded or hyperextended, just normal. If you lie on a bench, put your feet on the floor with your weight on your heels and keep your glutes in contact with the bench at all times, you'll be in the proper position. It's covered in detail in Starting Strength, but you can also look at the Starting Strength Wiki and the Stronglifts bench press tutorials.Originally posted by: MotF Bane
I thought an arch of the back when bench pressing was bad, which was why I put my feet up.
Are you doing low bar or high bar squat? On the high bar squat, the bar should be on your traps and NOT touching any bones, especially those in your neck. On the low bar squat, the bar lies on the flesh below the "spine of the scapula" and along the back of your shoulders. Bringing your arms closer together on the bar will get more muscle to rise up and make the low bar position even more comfortable.
In either case, most guys should be able to find a way to rack the bar (especially with relatively little weight) without pain. It might hurt a little the first few times, but it should not be intolerable and the skin adapts very quickly to this stress. If the bar is lying on bone and causing a lot of pain, it is a likely sign that you are just not putting it in the right spot. Make sure to read the High Bar vs. Low Bar Placement and How to Get the Bar in Correct Position For Squats articles on stronglifts.
2/7/09
The gym was extremely empty, to the point that when walking in, I wondered if it was closed and they had just forgotten to lock the doors. My chest still was extremely sore from bench on Thursday, but after a couple sets of shoulder dislocations that faded. I also went big ball bowling last night with some friends, my wrist and notably my thumb gave out, my arm wasn't even bothered. Oh, and I've gained ten pounds in about two months, weighed in at 137 tonight. Previous meal was two slices of pizza about two hours prior.
Squat - 5x5x75. My legs almost gave out by the end of these. Still high bar, and still can't get rid of the towel. I simply don't have any traps to rest the bar on, and my hands can't come closer together yet without sending them below the bar's weight.
Overhead - 5x5x50. Finally managed to complete a full 5x5. Almost lost my balance on the final step.
Deadlift - 1x5x90. Nearly lost the first rep, my left leg almost buckled. Nothing of note, probably just strain from squats.
Chin Ups - 4, 4, 3. No comments.
Prone Bridges - 3x30". No comments.
Edit:
It was supposed to be 70 pounds for squats, but I screwed up somehow, and didn't realize it until musing over dinner just now. Bar, 2x10, 2x2.5, 2xclips (2.5). Oops.
The gym was extremely empty, to the point that when walking in, I wondered if it was closed and they had just forgotten to lock the doors. My chest still was extremely sore from bench on Thursday, but after a couple sets of shoulder dislocations that faded. I also went big ball bowling last night with some friends, my wrist and notably my thumb gave out, my arm wasn't even bothered. Oh, and I've gained ten pounds in about two months, weighed in at 137 tonight. Previous meal was two slices of pizza about two hours prior.
Squat - 5x5x75. My legs almost gave out by the end of these. Still high bar, and still can't get rid of the towel. I simply don't have any traps to rest the bar on, and my hands can't come closer together yet without sending them below the bar's weight.
Overhead - 5x5x50. Finally managed to complete a full 5x5. Almost lost my balance on the final step.
Deadlift - 1x5x90. Nearly lost the first rep, my left leg almost buckled. Nothing of note, probably just strain from squats.
Chin Ups - 4, 4, 3. No comments.
Prone Bridges - 3x30". No comments.
Edit:
It was supposed to be 70 pounds for squats, but I screwed up somehow, and didn't realize it until musing over dinner just now. Bar, 2x10, 2x2.5, 2xclips (2.5). Oops.
2/10/09
Wasted day. Will repeat on Thursday.
Squat - 5x5x75. The first set felt more difficult than the second and third, so I'm thinking I might need to add a warm-up set.
Bench - 5@70, 5@70, 4@65, 2@65. I ended the day at this point. Five hours of sleep wasn't nearly enough for this.
Wasted day. Will repeat on Thursday.
Squat - 5x5x75. The first set felt more difficult than the second and third, so I'm thinking I might need to add a warm-up set.
Bench - 5@70, 5@70, 4@65, 2@65. I ended the day at this point. Five hours of sleep wasn't nearly enough for this.
2/12/09
Still doing terribly. Might be related to sleeping poorly a couple of nights this week, or not getting enough food. Keeping up on calories is proving more difficult than I expected.
Squat - 5x5x75. Still at 75, since Saturday was a mistake, and I'm not counting Tuesday. Still just as strenuous as before though, and I couldn't feel hip drive at all again.
Bench - 5x5x70. My arms were twitching wildly through sets 4 and 5.
Rows - 5x5x45. I'm trying Barbell Rows instead of Inverted Rows, this time ended up being mostly working on form. I have no idea what the fuck hip extension is though, but this was still more than Inverted Rows.
Dips - 3xF. I felt like trying Dips, going back to Push-ups though, since I can't actually do a single proper Dip. I get about halfway back up and then my arms give out.
Spring break is coming up in a few weeks. Good news = kitchen, lots of food. Bad news = no gym access. :/
Still doing terribly. Might be related to sleeping poorly a couple of nights this week, or not getting enough food. Keeping up on calories is proving more difficult than I expected.
Squat - 5x5x75. Still at 75, since Saturday was a mistake, and I'm not counting Tuesday. Still just as strenuous as before though, and I couldn't feel hip drive at all again.
Bench - 5x5x70. My arms were twitching wildly through sets 4 and 5.
Rows - 5x5x45. I'm trying Barbell Rows instead of Inverted Rows, this time ended up being mostly working on form. I have no idea what the fuck hip extension is though, but this was still more than Inverted Rows.
Dips - 3xF. I felt like trying Dips, going back to Push-ups though, since I can't actually do a single proper Dip. I get about halfway back up and then my arms give out.
Spring break is coming up in a few weeks. Good news = kitchen, lots of food. Bad news = no gym access. :/
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
Hey man, I just wanted to drop by and mention some stuff. You gotta stop bein' down on yourself. Your performance is often dictated by your mental state and if you keep thinking you're doing poorly or that you're subpar, then you're going to perform at that level. Look at it this way: most Americans don't exercise whatsoever. What are you doing? You're challenging yourself to your ability. You're improving. I don't know why, but it seems to me like you're continually getting down about yourself or frustrated with the program because it's not going perfectly. It's never gonna go perfect. You can't expect that - so instead, enjoy what you put out. Embrace the effort you put into it. You're doing fine, man. Keep it up. Your exercise psychology is wayyy more important than you know.
Hey way to go. Those presses are insanely difficult. I tried to add 2.5 lb plates to my press yesterday (90 > 95 lbs) and stalled out on the 5th press of my 4th set!
I think you should see a doctor about your inability to get your arms behind your back, there is no way that it should be that difficult to hold the bar. Rack the squat bar at about shoulder height, put your arms in an L position so your elbows form 90 degree angles and keep your arms parallel with your body; grab onto the bar with your arms at this width and swing your head under the bar? That's all you really have to be able to do to hold the bar in a low-squat position.
I think you should see a doctor about your inability to get your arms behind your back, there is no way that it should be that difficult to hold the bar. Rack the squat bar at about shoulder height, put your arms in an L position so your elbows form 90 degree angles and keep your arms parallel with your body; grab onto the bar with your arms at this width and swing your head under the bar? That's all you really have to be able to do to hold the bar in a low-squat position.
dullard
Elite Member
- May 21, 2001
- 26,066
- 4,712
- 126
I'm not much of a lifting expert, but I read your thread and it reminded me of myself when I was younger. I was 5'9" and 120-125 lbs. So, not too far from where you were when you started. Lifting then (high school for me) was quite difficult as I was starting with just the bar and everyone made fun of me. So, good for you in making it past that point.
I have a thread here on my progress, and in that thread I do all dumbbell lifts. Sure, barbells have their place too, I just don't own them. But, I found squats to be quite easy with dumbbells. I started with having a dumbbell in each hand on either side of my body, squatting down to the right position, holding for 3 seconds, then coming up. Since I've had good gains in squat weights, I've moved the dumbbells to between my legs and it is easier on the grip. I mention this, because I remember the squat bar killing my shoulder and back bones when I was using it when I was all skin and bones. Maybe you can try dumbbell squats until you build up padding on yourself.
I have a thread here on my progress, and in that thread I do all dumbbell lifts. Sure, barbells have their place too, I just don't own them. But, I found squats to be quite easy with dumbbells. I started with having a dumbbell in each hand on either side of my body, squatting down to the right position, holding for 3 seconds, then coming up. Since I've had good gains in squat weights, I've moved the dumbbells to between my legs and it is easier on the grip. I mention this, because I remember the squat bar killing my shoulder and back bones when I was using it when I was all skin and bones. Maybe you can try dumbbell squats until you build up padding on yourself.
2/14/09
Everything was popping and cracking today. Elbows, shoulders, knees.
Squat - 5x5x80. Form wasn't great, I felt "out of it" for some unknown reason. Still completed them though, so that's good.
Overhead - 55 pounds; 5, 5, 3, 4, 1. Will repeat this weight next time.
Deadlift - 1x5x95. No comments.
Pull-ups - 1, 2, 1. No comments.
Prone Bridges - 3x30". First set was easy, next two were a little more tiring. Getting closer to trying to move a stack of weights from side to side.
Everything was popping and cracking today. Elbows, shoulders, knees.
Squat - 5x5x80. Form wasn't great, I felt "out of it" for some unknown reason. Still completed them though, so that's good.
Overhead - 55 pounds; 5, 5, 3, 4, 1. Will repeat this weight next time.
Deadlift - 1x5x95. No comments.
Pull-ups - 1, 2, 1. No comments.
Prone Bridges - 3x30". First set was easy, next two were a little more tiring. Getting closer to trying to move a stack of weights from side to side.
2/17/09
My squat form is deteriorating, I think the weight increase has outpaced what I can keep up with. Reasoning is as follows - I'm rocking forwards onto the base of the toes, my heels are coming off the ground about half the time. I'm not even sure if my back is flat or rounding, I just can't focus on that once I've started the motion. The strain is entirely in my knees and the front of my legs, and afterwards, my quads are sore. As for checking it, I tried making a video with my roommate's camera, but the quality was too low to even really recognize myself as being the person. I've yet to meet anybody at the gym that actually does a proper squat to ask them to check my form, so I'm left with guessing my way along.
Squat - 5x5x85. I guess a deload is in order.
Bench - 5x5x75.
Rows - 5x5x50.
Dips - 1, 0, 0. More fun than push-ups imo, despite being harder.
My squat form is deteriorating, I think the weight increase has outpaced what I can keep up with. Reasoning is as follows - I'm rocking forwards onto the base of the toes, my heels are coming off the ground about half the time. I'm not even sure if my back is flat or rounding, I just can't focus on that once I've started the motion. The strain is entirely in my knees and the front of my legs, and afterwards, my quads are sore. As for checking it, I tried making a video with my roommate's camera, but the quality was too low to even really recognize myself as being the person. I've yet to meet anybody at the gym that actually does a proper squat to ask them to check my form, so I'm left with guessing my way along.
Squat - 5x5x85. I guess a deload is in order.
Bench - 5x5x75.
Rows - 5x5x50.
Dips - 1, 0, 0. More fun than push-ups imo, despite being harder.
Good luck finding one. I've seen 3 guys and one girl at my gym that do good squats below parallel. One of the trainers did spot me one time to check my form and pointed out that on my final rep I was leaning forward. He has excellent form but never squats more than ?x10x135 claiming that he has no goals that require massive amounts of strength so he just works on his endurance to stay in shape.
Do you have any mirrors in your gym? I always watch myself when doing my warmup sets to be sure my form is correct.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
- 81
This is quite likely a flexibility issue rather than the weight being too heavy. If your hip flexors and glutes are inflexible, you will rock onto your toes by default. Look up some stretches for this and do them every day. That's how I got my squat to a place that was manageable.
The mirror is about fifteen feet ahead of me, and it starts about three feet above the ground. I've tried looking at that, but inherently there's no side view, and once I go all the way down I can't see myself really.
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