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#368083 - 11/06/08 05:47 AM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Aesir Offline
Member

Registered: 07/17/07
Posts: 397
Loc: Croydon, UK
Go all the way down and all the way up for the full benefit of squats. Push your knees out as you go down, think about pulling your toes off the floor so the weight stays centerd on your heals and your not leg pressing the weight up.

When you get to a point below parallel you will feel a sort of bounce in your groin area and a faint one in your hamstrings, this is when you start going back up. Remember to drive your hips up, not out or forwards but up.

Imagine someone has a hook attached to the waistband of your butt area and is pulling it directly up. If your hips go straight up everything else falls into place.

Also make sure to look at a spot 6-8ft infront of you to keep your spine in alignment. And not up at the ceiling which has to be one of the worst practices ever. Hold your breath for the whole set aswell if you can as this will help keep your core string and tight(its more technical than that but I can't rememkber why) Only do it if you can though you don't want to pass out under the bar.

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#368084 - 11/06/08 07:33 AM Re: THEGENERAL'S New Training Log [Re: Aesir]
Aesir Offline
Member

Registered: 07/17/07
Posts: 397
Loc: Croydon, UK
To clarify a spot 6-8ft on the floor infront of you. And the breathing technique is called the valsalva technique. Do squats in a power cage, you cannot effectivley spot a squat its too dangerous. Set the bar low enough in the rack so that if you cant get back up you can just drop the bar and it rests on the safety bar and doesn't roll all down your back to the floor and crush you .

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#368085 - 11/08/08 06:45 PM Re: THEGENERAL'S New Training Log [Re: Aesir]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Thanks for your response, Aesir, but what I was asking is if I should stop at the top and take a breath between each rep or keep in motion and go directly back down once I get up.
_________________________
It's not because I can, but because you couldn't if you tried.


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#368086 - 11/09/08 09:31 AM Re: THEGENERAL'S New Training Log [Re: Aesir]
Aesir Offline
Member

Registered: 07/17/07
Posts: 397
Loc: Croydon, UK
Quote:

Hold your breath for the whole set aswell if you can as this will help keep your core string and tight(its more technical than that but I can't rememkber why) Only do it if you can though you don't want to pass out under the bar.



Quote:

And the breathing technique is called the valsalva technique.



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#368087 - 11/09/08 08:35 PM Re: THEGENERAL'S New Training Log [Re: Aesir]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I don't think it's ever good to hold your breath during weightlifting; only if you're a professional lifter...
_________________________
It's not because I can, but because you couldn't if you tried.


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#368088 - 12/05/08 10:11 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Just an update on what I'm doing:

Day1:

Flat dumbbell press (55's and 60's)
Chin-ups or seated rows (110lbs)
Barbell military press (95lbs)
Seated dumbbell curls (32.5's and 35's)

Day2:

Barbell squats (185-195lbs)
Romanian Deadlifts (185lbs)
Shrugs (245+)
Cable pushdowns with rope (80-90lbs)

I've been pretty consistant lately, and feel better about my exercising. In the parenthesis are my most recent lifts for 6-8reps. They'll be higher soon.
_________________________
It's not because I can, but because you couldn't if you tried.


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#368089 - 12/08/08 03:29 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Ilove2Hit Offline
Member

Registered: 10/02/08
Posts: 264
Loc: Athens, Greece
2 days. u just do these 2 days each week? in what distances? monday friday?
_________________________
do what you say and say what you do no pain no gain

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#368090 - 12/09/08 12:12 PM Re: THEGENERAL'S New Training Log [Re: Ilove2Hit]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
Quote:

2 days. u just do these 2 days each week? in what distances? monday friday?




No I do 1 day on, 1 off, 1 on, 2 off...so basically 3-4.

I should have posted that...
_________________________
It's not because I can, but because you couldn't if you tried.


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#368091 - 12/09/08 05:17 PM Re: THEGENERAL'S New Training Log [Re: THEGENERAL]
Ilove2Hit Offline
Member

Registered: 10/02/08
Posts: 264
Loc: Athens, Greece
i see, nice program. thx for the information
_________________________
do what you say and say what you do no pain no gain

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#368092 - 12/27/08 07:08 PM Re: THEGENERAL'S New Training Log [Re: Ilove2Hit]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I joined another gym at home, since I'm now commuting to college and needed to sign up for the year. I joined Powerhouse gym for $360 for the year - this was the cheapest I could find and it has all new equipment.

My weekly routine consists of the following:

-4 sets of each exercise

Day1:

Superset of DB benchpress and pullups 6-8reps
Superset of military press and cable rope pushdowns

Day2:

Superset of Squats and romanian deadlifts
Superset of shrugs and curls

Cycle:

DayA
Running(20-30mins)
DayB
Running
Rest
_________________________
It's not because I can, but because you couldn't if you tried.


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