SHIRO

[Kuya]

Yeah, you're right. I'm not even completely trying yet, but it's already ungodly. It pretty much turns into DIFFICULT AB WORKOUTS EVERY DAY.

But seriously, any advice on the squat form when first starting out? My back is fucked and after a few weeks of dead lifts, I stopped because I fucked up my lower back (also went on vacation back home). My neck has been fucked up for the past couple weeks as well, but idk due to what.

well no, ab workouts get you stronger abs but it doesn't mean they'll show up if you got too much fat

[thetruepandagod]

do you squat high-bar or low-bar?
do you consciously push your knees out during the squat? this is such an important cue for knee health and back health because it makes you engage your hips, but everybody never even acknowledges it whenever i mention it

Fucking deleted my reply...

High bar squat with a stance that is an inch or 2 wider that how most people do. Every single time i drop down to ATG i feel fine but when im going up as soon as i reach that point where you are just about to hit parallel my right knee gives in instantly, i try to correct it right away and lose focus on keeping my back straight and i kind dip forward as im finishing thrust back up. It's happening every single time and it is getting so irritating. I feel like im keeping my knees pushed out but maybe not i dunno, started doing good mornings, ab work, and adductor/abductor stuff just out of desperation to help fix my squat.

[Chun Liroy]

I know, I'm saying that once you start trying it's like crazy ab workouts all the time

[Shiroikage]

I actually recorded some DL's to show you, i keep forgetting to bring my phone in the gym with me on leg days though.

i was talking to leroy more, but this is always a good thing
if you're doing a form check, video one of your warm-up sets, because maximal sets often end up a bit broken
good idea to get video of both, because if some form error is present in your warm-up sets, it's probably where everything's going to break down near max effort

If you can teach me how to shrink a gif i have 2 adorable ones with a nervous little dance and an ass jiggle.

sadly, i have no idea

[thetruepandagod]

i was talking to leroy more, but this is always a good thing
if you're doing a form check, video one of your warm-up sets, because maximal sets often end up a bit broken
good idea to get video of both, because if some form error is present in your warm-up sets, it's probably where everything's going to break down near max effort

sadly, i have no idea

I have some warm ups and some heavier sets im going to try to upload them.

http://images.4chan.org/sp/src/1343653279397.gif
http://images.4chan.org/sp/src/1343654436910.gif

And i know those links gonna be gone soon but hhhhhnnnnnnnnnnnnng

[Kuya]

http://img227.imageshack.us/img227/1888/0000067qt5.jpg

Spoiler: show

[Shiroikage]

Fucking deleted my reply...

High bar squat with a stance that is an inch or 2 wider that how most people do. Every single time i drop down to ATG i feel fine but when im going up as soon as i reach that point where you are just about to hit parallel my right knee gives in instantly, i try to correct it right away and lose focus on keeping my back straight and i kind dip forward as im finishing thrust back up. It's happening every single time and it is getting so irritating. I feel like im keeping my knees pushed out but maybe not i dunno, started doing good mornings, ab work, and adductor/abductor stuff just out of desperation to help fix my squat.

eh....
Tough to say, none of that accessory work probably will help your squat more than just squatting at this point. Are you consciously pushing your knees out or just trying to correct once they cave?
Sounds like something's tight in your rotators, but that sort of stuff tends to work itself out just by squatting. You could try something like these goblet squats: http://www.t-nation.com/free_online_...let_squats_101 (T-nation, lol, I know) so that you can actually manually keep your hips open until stuff loosens up and your form is a bit better.

I also suspect the mobility sequence from this video will be amazingly helpful (and painful):

[Conrad]

squat all the dumbbells

i'm gonna, you can't stop me

[Shiroikage]

I know, I'm saying that once you start trying it's like crazy ab workouts all the time

ab workouts fucking suck, maybe that's why you hurt your lower back

(50% serious)

[Shiroikage]

i should take progress pics in all of my strong(-ish) fatman glory

[thetruepandagod]

ab workouts fucking suck, maybe that's why you hurt your lower back

(50% serious)

Weighted decline crunches is how so many people fuck lower back up, and hanging leg raises etc fuck up your hip flexors too.

[Conrad]

shiro, would you recommend a pull-up bar for my place as a way to do things at home

[Chun Liroy]

I think at the time I was only doing a shit load of crunches. I hurt it doing dl because I had to stop mid set.

[Chun Liroy]

I've always had a bad back, especially lower back

[Shiroikage]

Weighted decline crunches is how so many people fuck lower back up, and hanging leg raises etc fuck up your hip flexors too.

Crunches are bad, sit-ups are bad, etc.

Shit, a lot of ab exercises that aren't anti-extension (i.e. ab wheels, planks), anti-rotation, or anti-flexion just involve a lot of lower back flexion.

I have reasonably strong abs, and I have maybe done 10 ab exercises total in my entire 7 months of training.

shiro, would you recommend a pull-up bar for my place as a way to do things at home

Yes, it'll be a very helpful piece of equipment. Even if you can't do full pull-ups or chin-ups, you can do negatives, where you basically start at the top and try to slow your descent.

[thetruepandagod]

eh....
Tough to say, none of that accessory work probably will help your squat more than just squatting at this point. Are you consciously pushing your knees out or just trying to correct once they cave?
Sounds like something's tight in your rotators, but that sort of stuff tends to work itself out just by squatting. You could try something like these goblet squats: http://www.t-nation.com/free_online_...let_squats_101 (T-nation, lol, I know) so that you can actually manually keep your hips open until stuff loosens up and your form is a bit better.

I also suspect the mobility sequence from this video will be amazingly helpful (and painful):

Just did those stretches and it was all pretty easy for me, not sure what the issue is. Just gonna make sure to record next time and upload for u.

[Shiroikage]

I think at the time I was only doing a shit load of crunches. I hurt it doing dl because I had to stop mid set.

if you ever do DLs again, please video
you probably were not engaging your abs and/or were stiff-legging the weight up

[thetruepandagod]

Spoiler: show

weight/height? im jealous of ur pec development....

[Shiroikage]

Just did those stretches and it was all pretty easy for me, not sure what the issue is. Just gonna make sure to record next time and upload for u.

try it as a pre-squat sequence, you might find that it loosens things up
it's not really a stretch per se because you're making small circles with your hips, though

[thetruepandagod]

shiro can u link to your DL vid? im uploading 2 now