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  1. Hello all! So I signed up with the only gym in my area - it has everything EXCEPT a squat rack. For two years I have avoided the Smith Machine like the plague it is, but now I have to 1) find a way to use it to squat or 2) find some other way to load. Currently my 1RM for a clean free weight squat is 385 lbs, and the dumbells in my gym only go up to 65 lbs. I'm 4 weeks out cycle-wise for my next 1RM test, so I'm considering working up to a 80% 1RM on the Smith after a month due to mechanical differences. Any tips on technique? I'm a low-back squatter so my normal bar path is relativel
  2. Sorry if this was already talked about elsewhere... On many places on the web I have read that "you shouldn't squat lower than 90 degrees", that it is "dangerous for the knees". I also heard it from few trainers. It did not seem logical to me, deep squat is normal position for monkeys and should also be for us humans, we are not so different after all After searching the web and reading several articles on the subject, I found 2 interesting things: 1) Due to sedentary lifestyle large number of people in modern world has lost the ability to squat deep (ass to the ground as they say), whil
  3. So today I did the exercise routine I've been working on for the past few weeks, and I managed to do my first full squat! Fifteen of them! Three times! Just last Sunday going to about sitting position threw me off balance, but today I got to the floor and brought myself up without trouble. It's all thanks to nerdfitness and my yoga class. This feels so great.
  4. Hey hey, just starting a post thread for my battle log. I'm currently on the starting strength program, using madcow programming. Current maxes Squat - 265 x 5 Bench - 195 x 5 Deadlift - 295 x 5 Press - 135 x 5 Monday 19th Workout Squat - 135 x 5, 165 x 5, 200 x 5, 230 x 5, 265 x 5 Bench - 100 x 5, 120 x 5, 145 x 5, 170 x 5, 195 x 5 Instead of just cleaning, I did some hang clean technique drills to work on my form a bit. I did a hang clean from mid thigh, just below the knee, then from the ground using 95lbs, 115lbs, and 135lbs for 2 sets each. I'm having a bit of trouble with my h
  5. I keep second guessing, so I'm asking here: Will I be sad if I buy this? http://sellout.woot.com/offers/adidas-squat-stand I have some reservations about buying a $200 squat stand. I have some reservations about going without a squat stand any longer. I know I won't be squatting more that the weight it says it can support (600 pounds). Can someone who has actually ever done squats with weight give me an opinion?
  6. And we're back with another challenge from our fine sponsors. During this challenge, looking at my workout records, I will level up a lot of the exercises I am currently doing. A few months ago, I set up a level hierarchy for the body weight exercises I've been doing. So far, for most of them, I'm still on level one, except for leg exercises, where I'm at level 2. But for most of my level 1 exercises, I'm very close to my "magic numbers" of reps and sets (12 reps per set). And that's just one part of my challenge. Here's what I hope to accomplish this go-round. Goal 1: Fitness: Level up
  7. This is a long overdue form check. Here is the first video. This is my third set of 5 at 240#. This is set 5 of 5. Then I shot one of my cool down sets at 135# So there are some definitely obvious problems that I thought I'd fixed (at lower weights) that are starting to come back out. I want to see what others notice objectively before I chime in on what I think is wrong here. Thanks everyone!
  8. I'm starting a little late in the 6 weeks challenge, but only by a week. Wasn't planning on doing a challenge, but since I'm stuck at work, and don't have access to the chat because the network is blocking it, I figured why not?? Plus, I'm an aspiring warrior, and to get into that guild, I need to get this challenge knocked out. Will give me two places to update my progress. Here, and my daily battle log. I guess the battle log will be nice for general tracking of my over all progress, with this being much more goal oriented. Current Main Quests: I'm wanting to go to the TTTT in Januar
  9. I'm back! In hindsight, this should have been an Arnold thread with the whole I'll be back thing.. But this is a Rob challenge thread. Things will be fantastic. Brilliant. Molto bene! Allons-y! At some point today, I'm going to edit this list. There'll be points, a grading scheme, etc. etc. Until then, it looks like this: 6 weeks to 20 pullups - I'm going to do the initial test... let's call it Saturday? Last "challenge" I started to work on this, but then I changed my workout and now it's been a few weeks, so it's exciting to see what column I'll get to start week 1 in. 3 STR5/3/...2
  10. I come from a running background and just finished my first marathon a couple months ago. I then started on a new program called Stronglifts 5X5 by Mehdi. I realize StrongLifts 5X5 is a different program, but I got started on NF and love this community, so posting this here. I started over with my strength training a couple of months ago when I kinda injured myself and realized I might be doing it wrong. So I watched the Starting Strength video with Mark Riptoe and learned some better technique and put it into practice. It was hard to adjust my form with lots to pay attention to, but with prac
  11. I'm still very new and fresh baby faced in the world of exercising and squatting and need some help or possibly patience and time I'm getting very sore knees, on the inside kinda feels like I've bruised my kneecap. when I'm bending down normally outside of the gym and sometimes coming up from my squat, not often though, it hurts the next day. I know I have very tight hips and I'm struggling to keep my knees out, which is where the problem lies. I'm really trying and working on keeping my knees out, but they still decide to come in. Can anyone recommend any exercises and/or stretches to impro
  12. Hey all, Just starting out on my first Nerd Fitness challenge, doing Stronglifts 5x5, and starting to get heavy enough on squats that I think I could use some pointers on form. I started more high-bar, trying to move it lower now because what I've read seems to suggest that's better for form. I try to focus on pushing my knees out and bringing the chest up when I come out of the hole. I thought I was going below parallel every time but this video shows I'm just barely hitting it - I tried to go lower on the sets after I recorded this. 125lbs, this is my 3rd set so it should be pretty ave
  13. Today started so well, and although there was one major slip-up I'm still fairly proud of myself. For breakfast I had half a jar of kefir (fermented milk- it just tastes like fizzy greek yoghurt). For lunch I had half a grilled chicken breast wrapped in 10 slices of lettuce, with some coconut oil and sea salt. For dinner I went to a burger restaurant with my friends and had a hot-dog with loads of toppings, fries with loooooads of mayonnaise/ ketchup and a chocolate honeycomb milkshake. I haven't eaten gluten in so, so long so this meal was such a bad idea, but I think it was worth it. Ever
  14. I'm a bit late but fuck it! Short: Lose weight, build muscle Long: Get down to 13-15% bf. I am currently 82kg and about 23-26% bf. When I started: Deadlift: 40kg by 8 reps (on last set) Squat: 20kg by 10 reps (2 sets) Bench: 20kg by 10 reps (3 sets, 2nd set is more like 8-9 reps and last is like 6-7) Goals for end of 6 week challenge : Deadlift: 80kg by 8 reps on last set. squat: 50kg by 10 reps all 3 sets Bench: 40kg by 10 reps 3 sets I had been doing well with weight loss, when I started training I got hungry and put on a little weight, went up to 84kg, now fixed diet up a little a
  15. | main quest | Basically: Simply Lose Weight, Lose cm, Gain Muscle. Specifically: I would like to weigh around 75-80kg, although I would rather be 85kg and strong, than 75kg an blown over in a light breeze! I want to be able to dead lift 150% BW, squat 100% BW, bench 100% BW and perform 5 chinups in a row. I want biceps, lats and a squat butt! I have been walking this path for near on 18 months now, but had massive fade outs and drop outs, then having to restart.. I want to get some dedication and consistency into my training and routine.. some accountability Pure vanity is the motivation!
  16. I started doing free weights at the beginning of this school year. I fell in love with squats right away. I started at 30 kilos and got up to 60 quickly and with no problem. Here's the problem. I've set a goal. I want to squat 100 kilos. I don't care how long it takes me, but I want some advice on how to get to that goal. Where better to ask than in a group of powerlifters? So, what do you think? I only lift about 2 times a week, I could try to make more time for it if necessary. Has anybody been in my situation before and has some age-old advice for a n00b? PoisonStrudel
  17. Although my first challenge was very Olympic weightlifting focused, I'm new to the warrior guild and looking forward to continuing to progress towards my goals with the NF community. My first challenge saw some really important changes for my lifting - I started working with a coach and I hit a couple of weights that had seemed like intimidating numbers, a 70kg Snatch and 80kg Clean. I feel now that I have a better sense of where I'm going and what I need to achieve and so my second challenge will be all about taking that information and applying it to my training. Starting Stats (14th Septe
  18. First time going down to 1rep (I stick with 3reps per set usually). I hit 120kg on the Squat in my 11th set (30 minutes squatting, yeah) and 220 pounds on the bench. The dude I asked to spot said it was all me, haha. Anyways I'm happy with those numbers for now and didn't want to push it since I did those lifts yesterday already =D and I'm not looking to injure my shoulders. Next max is going to be the deadlift on sunday most likely (For the record @82kg bw, Squat with belt)
  19. http://instagram.com/p/fErQnUIT9o/# Gymbro got pics, wish he'd gotten a shot of me at the bottom of the squat, but he assured me it was below parallel. !!!!!!!!!!!!!! I weighed in at 155lbs. tonight, major PR for me tonight, physically wiped but that much closer to a 2x bodyweight squat for reps. YYYEAAAAAAAHHHHHHH
  20. Added a "box" (only had pads, but it served as decent physical gauge). Looking at it now, I seem a little wobbly, but the weight felt easy. This was my last set on squats, but it is my deload week, so I hit my program and quit it.
  21. "Well well well, what do we have here, an AWOL ODST trooper returning back to Firebase Alpha." This is my quiet little re-entry back in to the world of Nerd Fitness, proper strength training, the Warriors Guild and finding an income. I'll try to stick by the challenge script. For a bit of a background, as of the 18th of Sept, I'll have been without employment for a whole 365, an achievement which hasn't appeared on my XBOX, gone through the drag of 6 months of failed job applications and interviews and of not having daily objectives to achieve, went back to university to start a Masters in
  22. 6x350lbs As you can tell from the video, I think I need to go lower. But it is hard for me to tell because of the size of my quads and hamstrings. I believe my form is otherwise fine. I hate that I don't have a partner in the gym anymore. But that's what you get when you can only go pretty late at night.
  23. Specifically the real experienced ones, BigM, CoreyD, Gainsdalf, El Exorcito etc. I'm sure I missed a bunch of you so feel free to chime in, and no offense to everyone else, but I want to hear from guys/gals who have a real strong back squat already and what they did to get there. I started two months ago doing the LBBS ala Starting Strength and after awhile, mainly due to form break down after working up to 165, I developed a painful issue with my hip flexor. Since then, I can't seem to keep my back straight and all hell has broken loose. I've rehabbed the injury, but now I can't seem to sq
  24. I'm getting a tiny bit of knee pain so I want to make sure my squat form is okay. I haven't been able to edit the video so it's kind of terrible and you get a lovely gratuitous cleavage shot at the end. So your welcome.
  25. I filmed myself doing some back squats so I could check my form. Overall, I think it's pretty good except that I round a bit in my back as I drop below parallel in the squat. Also I could make less of a 'pain face' in the later sets. Any feedback is welcome <iframe width="560" height="315" src="//www.youtube.com/embed/Z_qzfEKELIA" frameborder="0" allowfullscreen></iframe>
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