My workout 10/05

[Mike_Rojas]

40" Suspended GM's
Up to several singles with 195. Originally I wanted to work up to a 1RM, but I didn't go any higher because I want to make sure my form is right.

Squat Practice
Many sets with the bar. Trying to learn how to "sit back". I felt a great pull in my hamstrings - I need to improve ham flexibility. Switching from hi bar squats with knees sticking way out front to PL style is very difficult for me.

Wide Sumo Speed Deads
10 singles w/195
I thought these would my help my flexibility.

Wide stance pull throughs w/purple band
10,10
At this point my hams were screaming!

Hanging ab holds
2 sets

Abs w/blue bands
1 set

I think my major weakness which is keeping my squats and deads low is my hamstring flexibility. Any tips would be appreciated.

 

[b fold the truth]

GM's: make sure that your knees go out...not in or fwd. Keep that belly full of air and out too...

Squats: look good man...better than mine...lol.

Pulls: Make sure that your arms are straight when you pull. You want them to be as long as humanly possible...

B True

 

[Mike_Rojas]

GM's: make sure that your knees go out...not in or fwd. Keep that belly full of air and out too...

Squats: look good man...better than mine...lol.

Pulls: Make sure that your arms are straight when you pull. You want them to be as long as humanly possible...

B True

Thanks for the tips, B fold. I will try that with the knees next time on the GM's. Thanks for catching my arms bending on the deads - I didn't notice that.

Aren't you having "another fun sunday" today?

 

[b fold the truth]

Aren't you having "another fun sunday" today?

Oatmeal and honey now...gm's in 10 minutes.

B True

 

[Mike_Rojas]

That's what I had for breakfast... LOL

 

[Lord_Suston]

solid workout.
I am gonna add a few comments
1) knees move too much on squats and gm's
2)arch is good
3) hand placement might be a little to narrow on squat and gm
4)hold your breath during heavy lift and exhale at top

try to use the band for hip strength, i saw them wobble in an out during the squat, wrap them around your knees and work on flexing out. you got a big ass use it by sitting back a little further.

you are gonna be growing soon, keep workin on form

 

[Mike_Rojas]

solid workout.
I am gonna add a few comments
1) knees move too much on squats and gm's
2)arch is good
3) hand placement might be a little to narrow on squat and gm
4)hold your breath during heavy lift and exhale at top

try to use the band for hip strength, i saw them wobble in an out during the squat, wrap them around your knees and work on flexing out. you got a big ass use it by sitting back a little further.

you are gonna be growing soon, keep workin on form

Thanks Suston, I will try the band work you recommended. Pushing "out" with my knees is new to me.

It's hard to back off on weight and work on form. I used to do reps with 285 on the squat, but my form would scare a chiro to death

 

[Lord_Suston]

i know, it scared me, lol