revexrevex workout + videos

[Zander1983]

"During the lower portions of the deep squat the lower back may flex if hip flexibility is inadequate. The risk of injury is increased if the muscles of the lower back are not strong enough to support the flexed spine or the joint structures have not progressively adapted to such a stress. Flexibility exercises can be performed if hip flexibility is insufficient for deep, or full squats."

 

[edgecrusher]

It looks to me as though hips and calves are tight. (I have the same problem.) I don't know if this topic has been addressed, but you carry the bar very high on your shoulders. When U round forward, that weight is going to drive you forward.

 

[Numani]

I don't know if this topic has been addressed, but you carry the bar very high on your shoulders. When U round forward, that weight is going to drive you forward.

I have to agree. that bar is sure high on the shoulders. higher than I have ever seen in fact.

got to commend you though after I saw that set at 315, I did not think you would dare go heavier!! slow reps like that take way too much out of you, I hope you don't do that every week. My nervous system would be in a recovery for ages!!

 

[revexrevex]

Its very uncomfortable to carry the bar lower. I put it on the bump when you punch the shoulders together, and if I put it any lower there is just nothing to support it

 

[edgecrusher]

Its very uncomfortable to carry the bar lower. I put it on the bump when you punch the shoulders together, and if I put it any lower there is just nothing to support it

You should have a "rack" between your traps and rear delts. If U do not. I would recomend a lot of rhomboid and rear delt movements to help develop one. It will cause instant improvements in your form.

 

[coolcolj]

It can be a bit more comfy if you moved the bar back just an inch onto the meaty part of your traps, more surface area.

 

[PolishHammer1977]

I really think that a 225 squat for reps would be a really good thing for you right now. Easy structure of sets to reps (5 sets of 10). I think that your flexibility needs to be elaborated on That only happens over time and the ability of your body to elastically stretch. Rep it out, feel it out. I think you are progressing too fast for yourself right now.

You have the ability to make tremendous progress. Look at what you have already done! Now its time to step back a little and relearn again. You will set the table for a big gain by doing this. I have full confidence in your ability to learn and conquer! Now go bc you are a leader.

 

[Zander1983]

I tend to agree, Hammer. Worked for my squat.

 

[IronLion]

Here are my thoughts

1. Send a PM to ef member "The Project" or start a thread asking for his advice. He has the same exact problem and has been given expert advice on how to learn to squat.

2. To fix the fact that your hips and hams are too tight there are a couple exercises I want you to perform religously

Swing throughs: there will be a video soon that will explain this one

Stiff Leg Deadlifts: not the typical way. I want you to arch your low back and stick your ass back to pre stress the hamstrings. Then lower the bar along your thighs while keeping your arch tight and scapula retracted. A very flexable person will make it to their knee caps this way, if you can get farther then you are doing something wrong. I will put up a pic sequence soon to help you with this one

between these two exercises and Project's help you should be squatting with good form in about 6 weeks. There are no shortcuts, but there are big rewards for learning to recruit the proper muscle groups

 

[revexrevex]

Polish, thanks for encouragement, I'll definetely lighten it... and IronL, I'll pm him for ideas. I'm pretty sick right now, glands are swollen in my neck, hopefully the 10 pills of vitamin C i took today will make it better for tomorrow. Again thanks guys