revexrevex workout + videos

[revexrevex]

Friday June 13 - Heavy Lower
Box Squat: 135 x 6 x 2, 185 x 5, 245 x 3 sets x 5 reps
Front Squats: 225 x 5, 225 x 4.. dumped on safety pins
Romanian Deadlift: 135 x 10, 205 x 2 sets x 8 reps
Decline Abs: + 25 x 4 sets x 15 reps
Leg Curl: 165 x 5, 150 x neck cramped

Saturday June 21- Heavy Lower

Parallel Squats:
135 x 8
135 x 5
185 x 5
225 x 4
275 x 5
315 x 2
335 x 1
355 x fail

http://www.bebinary.com/alex/june20/335x1Squat.wmv

Form was very bad, once again

Front Squats:
225 x 6
135 x 10

RDL:
225 x 2 sets x 5 reps

Abs
Knee ups: +35 x 3 sets x 10 reps

Leg Curl:
165 x 2 sets x 5 reps

 

[Zander1983]

Why only to parallel? If there's a reason, then that's cool... If not I would strip off a lot of weight and just aim to progress each week while keeping PERFECTLY STRICT form. That did wonders for my ATF squat, afterall.

 

[revexrevex]

back rounds when i go deep. Had that all my life

 

[Zander1983]

What about when you're just squatting the bar?

 

[revexrevex]

even with body weight it rounds, I always end up hurting my back

 

[Zander1983]

Ok, where are the WSBers when we need them. If your back is rounding you've got a weakness. What is it?

 

[Tagio]

maybe you have inflexible glutes and hams that only allow your hip to flex so far - going any deeper pulls your back into a round position. do you stretch your glutes and hams?

 

[revexrevex]

Tagio, thats exaclt yhat. I only stretch few minutes before workout, some people dont stretch at all and their back never rounds! What do you recommend

 

[Zander1983]

Time to get stretching your posterior chain:
http://www.t-mag.com/nation_articles/197steel.html

 

[Tagio]

well here is a link to stretches for hams and glutes.

http://www.exrx.net/ExInfo/Inflexibilities.html#anchor115220


they basically describe your problem right there,and stretches to help. They might have stretching info on their site but I'd suggest stretching seriously (for like 10 or 15 minutes maybe) after each workout and also on days off (stretching before can make you weaker by temporarily weakening the stretch reflex) until you can squat comfortably, then scale the stretching back to just maintain your ability.