OFFICIAL WORKOUT/TRAINING THREAD v2.0

[bnguyen220]

fixed should be working now

[The_Situation]

lol i say drop the weight man. You look really unstable with it. when you unrack the bar it shouldn't be shaking like that.

[bnguyen220]

Originally Posted by The_Situation

lol i say drop the weight man. You look really unstable with it. when you unrack the bar it shouldn't be shaking like that.

yeah just wasnt feel right and feel off balance( last week was fine i did it perfectly no shaking)

[!Nhan]

form over everything on big compound lifts if thats one thing i've learned

[J.C]

+1 drop the weight

[alwayslive]

ya I would drop the weight by a lot and work on your depth..

[bnguyen220]

will drop weight like you guy suggest gonna go back to 1 plate+25 cant really go atg since i have a right thigh injury

[exdee]

drop the weight and start going at least parallel

[Fcukedd]

Originally Posted by bnguyen220

will drop weight like you guy suggest gonna go back to 1 plate+25 cant really go atg since i have a right thigh injury

ATG is not absolutely necessary, but at least make parallel or just past.

You should probably sort out your injury if it hinders your ability to train properly. You could potentially fuck it up even more as well as blow up your knees if you keep doing half rep squats.

First, let your leg heal up then start squatting because there's really no point in training if you could only make half an effort (IMO).

[Nlkko]

Originally Posted by alwayslive

ya I would drop the weight by a lot and work on your depth..

This, "by a lot". Many newbies ego-lift. Can't ego-lift it will fuck your shits up.

"Thigh injury"? You mean DOMS on your quads? Wait till it subside a bit and start doing ATGs. No more 1/4 rep. Maybe mix in some high rep sets to work on your explosiveness. That's what worked for me anyways.

[bnguyen220]

Originally Posted by Nlkko

This, "by a lot". Many newbies ego-lift. Can't ego-lift it will fuck your shits up.

"Thigh injury"? You mean DOMS on your quads? Wait till it subside a bit and start doing ATGs. No more 1/4 rep. Maybe mix in some high rep sets to work on your explosiveness. That's what worked for me anyways.

it just a minor injury it just prevent me from going atg but i can go parallel with 185 without problem even with the bar alone going atg hurt my thigh a lot tried last week and probably not gonna hit atg for a while

the pink area and a bit above it is the part where it hurt when i try atg this happen for quite a while probably 2 weeks now? maybe longer

[subordinate]

I'm going to put it bluntly B,

Drop the weight to 85% at the very least. I was scared that you would wreck shit up.
Also, do you stretch and warm-up before squatting? Good stretches? Like the one Louie posted some pages back?

And foamrolling/lacross your Quads? I mean, have you really really really tried to make it a point to go lower and lower in squats? Or gave up when you felt the slightest discomfort?

Because, if you keep squatting the way you squat now, you're knees are going to hate you. As those look like quarter squats, not parallel at the very least.

Curious as well, who taught you how to squat? Self-taught? Or Friend?

[J.C]

dynamic stretches are the best

[bnguyen220]

Originally Posted by subordinate

I'm going to put it bluntly B,

Drop the weight to 85% at the very least. I was scared that you would wreck shit up.
Also, do you stretch and warm-up before squatting? Good stretches? Like the one Louie posted some pages back?

And foamrolling/lacross your Quads? I mean, have you really really really tried to make it a point to go lower and lower in squats? Or gave up when you felt the slightest discomfort?

Because, if you keep squatting the way you squat now, you're knees are going to hate you. As those look like quarter squats, not parallel at the very least.

Curious as well, who taught you how to squat? Self-taught? Or Friend?

self i do stretch 15-20 mins before doing exercise ( i do use foam roller) tbh i only squat like that when i pass over 200lb 185 190 195 i can do parallel 5x5-8 reps without problem im taking all ur advice atm to be better i do feel like it not hitting parallel why i squat that just wasnt sure oh also can anyone give me a link of how to use the foam roller for inside quad( my injure area)

i did get some help with my squat form before from some guy at my old gym but that was when i was still learning and squat the bar alone

[instantneedles]

bnguyen, the general focus imo would be to pay attention a lot to your hip mobility

at this point, your hips are severely restricting your ability to squat lower, dropping the weights will help you go low, but if you don't have the flexibility in your hips in the first place, it won't matter how much weight you got on there, the rounding and butt wink will be there.

here's for starters:

stretch out your hip flexors
stretch out your lower back - (take something cylindrical and stick it underneath your lower back)
make sure you are able to squat down while keeping a neutral spine. (mentally cue yourself to push your tailbone back like you are sitting back on a box)

what I've learned the past few months of squatting is, everything begins at the hips. you have tight hips? everything else is going to be tight.

[Fcukedd]

Myofascial release with a lacrosse ball to hit specific points on your hip flexors was fucking magical for my squats.

[bnguyen220]

Originally Posted by instantneedles

bnguyen, the general focus imo would be to pay attention a lot to your hip mobility

at this point, your hips are severely restricting your ability to squat lower, dropping the weights will help you go low, but if you don't have the flexibility in your hips in the first place, it won't matter how much weight you got on there, the rounding and butt wink will be there.

here's for starters:

stretch out your hip flexors
stretch out your lower back - (take something cylindrical and stick it underneath your lower back)
make sure you are able to squat down while keeping a neutral spine. (mentally cue yourself to push your tailbone back like you are sitting back on a box)

what I've learned the past few months of squatting is, everything begins at the hips. you have tight hips? everything else is going to be tight.

i do notice most part of my body( mostly lower) are pretty tight that y i tried to spent around 10 mins on stretching it out

[alwayslive]

definately work on your mobility itll do wonders for depth.
Also, maybe try to put a 2.5lb plate under each heel when you squat so your heels are mildly elevated. It'll feel a lot more natural when you squat. Like try it out right now, squat with your heels elevated then squat with your heels down. Going down with elevated heels will be a lot easier to do with good form
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[subordinate]

Originally Posted by bnguyen220

i do notice most part of my body( mostly lower) are pretty tight that y i tried to spent around 10 mins on stretching it out

Sounds like you're doing the wrong stretches

[bnguyen220]

Originally Posted by subordinate

Sounds like you're doing the wrong stretches

pretty much follow some stretch from a hanhchampion video with tuan but i didnt really know how to stretch out my quad properly..... probably gonna spent a few day researching proper stretch for my lower body

[J.C]

so the bcpa competition is coming up in 2 weeks
who here is competing?

[ts14]

Originally Posted by jc95

so the bcpa competition is coming up in 2 weeks
who here is competing?

ugh i really wish i could. im still working my way back up

also on the squat vid, u need a belt and work on form. try box squats but make sure someone is watching ur form. doing box squats right will help u in many ways. i did box squats to get back into the game

[J.C]

nonono
no belt, box squats yes

[L0uie69]

Originally Posted by jc95

so the bcpa competition is coming up in 2 weeks
who here is competing?

im in the 83kg

[The_Situation]

Originally Posted by jc95

so the bcpa competition is coming up in 2 weeks
who here is competing?

I'm in 74kg. Randy is going to kick my ass though.