My workout 9/22

[Mike_Rojas]

My workout 9/21 (videos)

Overhead Squat with bar. 4 sets of 5. I'm learning these. They are hard, but I think if I master them regular squats will be a breeze. I think my grip was too wide.

Reverse Band DL with 345. Did 6 sets working up to this one. I didn't try any higher because of my form. Guess I need to force myself to keep my butt down. I look crooked too, or maybe it's the camera angle.

Front Squats with 145. 3 sets of 5. Those are hard after deads!

Overhead Walk with 125.

 

[t3c]

AWESOME VIDS

keep posting videos man...it really helps me and i'm sure it helps other people

dont spend too much time on the bottom of your deadlift...you are killing your stretch reflex

 

[Mike_Rojas]

Thanks. I'll just grab it and pull next time. I was psyching myself up.

I really need to bring up my squats and deads. I've been focusing on the bench at the expense of my lower body. Part of the reason is my damn form issues.

The video camera I'm using takes much better videos than I used to post.

 

[t3c]

yea i noticed that you got a new video camera

get psyched up at the top...take a big breath...go down and pull

 

[Mike_Rojas]

Right, I'll try that. Grip it and rip it

 

[kingc_79]

nice workout man....i love those overhead walks.

 

[PolishHammer1977]

pull her up right away no thinking.

you look better every single time Mike. Every time.

 

[Mike_Rojas]

nice workout man....i love those overhead walks.

They really hit your rotator cuffs, rear delts, traps, core. They improve shoulder flexibility and balance. They hit muscles in different ways - I feel soreness in places where I usually don't. Great way to finish off a workout.

 

[Exodus]

nice workout man....i love those overhead walks.

you and me both. i just did them on saturday for the first time with 185 for 80-100 feet. they are great on shoulder rotator cuff stabilization and works the mid and upper back like crazy. im going to try and do 225 when cheesecake, puttinbuttin, pwr_mach and bigguns are here this weekend.

but mike your workouts are getting good, i cant check your video's now but i will and give you feed back if i see something these guys havent already said.

X

 

[Mike_Rojas]

you look better every single time Mike. Every time.

Thanks hammer. I'm going to start posting all of my workouts. I haven't posted them much lately because I've been wandering around trying to find some magic bullet. You guys will keep me on the right track

I should have trained abs and hams with something direct. Next time.

 

[IronLion]

On the OH squats:

1. Either don't wear shoes or get some stiff soled oly shoes

2. Your hands are actually wide where they should be but you need to lock out your elbows...a lot of your wobble is from this

3. Push your chest through (sqeeze shoulder blades) and look up at a 45 degree angle

4. You can sit back a little more but the bar has to be behind your head and not above it. This will become easier naturally as your shoulder flexibility improves

Great work though....I'll try to give you as much help with the oly's as I can from watching the vids...

 

[Mike_Rojas]

Thanks IronLion. So chucks are no good for OH squats? Guess I'll try barefoot.. lol.

This is the third time I've done OH squats and they get better each time. The first time my knees were all over the place and my torso was really rocking back and forth.

 

[Mike_Rojas]

So chucks are no good for OH squats? Guess I'll try barefoot..

Bump for my question about OH squats. Wouldn't OH squatting in chucks force my body to become more flexible? It just seems to me wearing heels would force the knees out front more.

 

[t3c]

bump i am curious as well

 

[IronLion]

Chucks are a flat shoe with minimal cushioning, which makes them Ideal for squatting back.

For olympic squats and oh squats the knees come forward a little more...for me it is about a 4-5 inch difference between my olympic and power squat. The slight elevation and extremely hard surface of oly shoes are the best option beacause it takes some stress off the knee and provides a more stable base. If you don't have the oly shoes then barefoot will give you the same angle as chucks with better stablility. Nike type running shoes are a better choice for oly squats as opposed to chucks imo. Although then again another option is to put a 2 and a half pound plate under your heel and wear chucks....ramble, ramble, ramble

 

[Mike_Rojas]

Thanks IronLion, now it makes sense to me.

 

[Warpath]

Those overhead squats look like a great exercise, I gotta try those myself.