Seeking Some Duct Tape

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    #16
    Axe throwing sounds awesome.

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      #17
      In regards to your goals, that's just it, those are your goals. They are great to get after. In order to get there, you may need to make adjustments to different things, but its def doable. Thing is, you will need a few accessory exercises to help you get there. Dont be afraid to do things like front squats or hack squats or any other variation of squats like goblets. Deadlifts will help compliment the squat portion too. But you may soon find out that a limiting factor may be grip. Deadlifts are good at finding weaknesses.

      But to help you obtain that lower body strength, especially for a strong squat you need a core too. If your upper portion can not handle the load, then you run a high risk of injury and at best, just not being able to obtain the goal. One way to tell if you need more core work is on a back squat that you would consider heavy, if your upper body begins to fold into your legs as you try to achieve depth, then there is a core issue.

      Besides targeting the quads for both deadlift and back squat, you will want to work on the glutes, lower back, and hamstrings as they all play an important part in a strong back squat.

      Hope this helps!

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        #18
        'rin really like the goals, very achievable good luck on your journey if you need any advice we are here to help out

        Click image for larger version  Name:	giphy-downsized.gif Views:	1 Size:	495.1 KB ID:	448442

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          #19
          Muhahaha.... completely accidentally I am aparently not just doing some totally random Rin-split... I'm doing Knight Training! for now I will stick w the off days being some cardio/low key thing/yoga. When I get a bit more aclimated maybe I'll start an easier program on the "off" days >.> Going to stay w knight training through the end of May at least, tho. See how much progress I get by my birthday.

          Knight Training, StartingStrength A
          Squat 1x45x10, 1x115x5, 3x130x5
          Bench 1x45x5, 3x55x5 (it interferes w my self narrative of being a strong woman to be using squat rack as a spotter to bench 55 goddamn lbs but..at least I did not drop it today.)
          Pullup 3 flex to dead, 3x85 assistx5 neutral pullups (last set was 3 + 2 halves), 3×35 assistx4 chin negatives

          ​​dare - side leg hold, w ec
          Chest and back light
          Iron Bar - these gave me enough workout vollume to not feel lazy w out killing myself >.>

          stretching felt really good

          204 dares, 166 w ec. 368 day streak

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            #20
            Yo! More power to the Knight Lady! ⚔️🛡

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              #21
              There should be badges for following a training plan for 30+ days >.>

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                #22
                Originally posted by 'rin View Post
                There should be badges for following a training plan for 30+ days >.>
                Yes, red on black, to continue with the color scheme presented with the other two badge types.

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                  #23
                  You should suggest that and see what our queen bee says to that. Because... it's a shame there are so many workouts and running programs but badges only urge you on to do programs.
                  8 new badges for 8 cool training plans? I dig that

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                    #24
                    I absolutely support that idea.

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                      #25
                      I hit everything lightly this morning, I didn't want to get up early enough to get to the gym so I just did what I could easily do in my pjs before breakfast

                      Knight Training - rest/casual training
                      Power Squat
                      then
                      Cardio pump
                      and
                      Tempered steel lv1
                      alternating sets w each other instead of resting for either
                      Then did 100 100s, 100 heel taps (this was a less good idea) and 100 count hold of waterfall pose
                      Stretched


                      Also, followed my meal plan yesterday! It was a lifting day meal plan so about 2400 cals and I still had to talk myself out of cookies or vending machine crap or making popcorn last night... but, I feel a lot better this morning waking up not all groggy from overeating at night. Lets see how today goes with sticking to my reduced rations, lol.


                      204 dares, 166 w ec. 369 day streak

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                        #26
                        Swapped to goblet squats this morning bc my form is bothering me a bit on back squats still, I think my knees go too far forward, this let me correct a bit. Also kept weight the same on shoulder presses bc I am leaning or something, I feel my lower back during, staying at this weight till I correct that.

                        Knight Training, StartingStrength B
                        Deadlifts (also, I fucking love deadlifts, where I frequently feek squats can diaf) 1×45×10 rdl warmup. 1x135x5, 1x155x5, 1x175x4 - I had one hand out further then the other somehow so the bar was slanting a bit, I need to watch for this. 1x155x5
                        Goblets - 1x20x5, 3x40x5
                        did Upperbodybuilder with my shoulder presses simce less total volume w lighter squats...that's an excuse, I just like this circuit... 1x10s, 3x15s (but only 3 lateral raises w this weight)
                        added Calf raises - 3×50sx10
                        did Daybreak lite - subbed cat/cows for scapula shrugs - as a cooldown and to work some stiffness out of lower back
                        Stretches felt fkn awesome

                        Now to head to work and get picked at for eating chicken and apples during our morning meeting when ppl have donuts.... (bc I would rathet save my junk food allotment for a drink w dinner, damnit)

                        204 dares, 166 w ec. 370 day streak

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                          #27
                          What helped me with squats was deliberately pushing out my butt when lowering, as if I wanted to sit down (as silly as it looks).

                          You‘re absolutely right to keep the weight the same when you‘re not sure about form.

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                            #28
                            Or a milk crate under at the back of your feet. Go down until your butt touches while keeping the torso upright. That's how I learned.

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                              #29
                              Ya, this morning I put myself infront of a low box and was going down to touch that. Also to let elbows touch knees to keep me straight.

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                                #30
                                You did back squats and had your elbows touch your knees? Are you a low bar or high bar squat? I ask because to me, if your elbows are touching your knees, you must be really pulling yourself forward, which would probably be really uncomfortable.

                                Or was this during the goblets?

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