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Old 04-08-2013, 01:21 PM   #26001
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stretch marks are back

...
They dont go away?
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Old 04-08-2013, 01:35 PM   #26002
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They dont go away?
Nope! Just fade...
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Old 04-08-2013, 02:44 PM   #26003
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So I calculated my bench 1RM from a previous submax, and apparently its 340.

no fucking way i'd snap my shit up
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Old 04-08-2013, 03:17 PM   #26004
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Some trainer talking to some guy points at me and says, "I want you to squat deep like that guy."

Weak as shit but slowly catching up to you guys 275 lbs 5x5 atg no belt
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Old 04-08-2013, 04:07 PM   #26005
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So I calculated my bench 1RM from a previous submax, and apparently its 340.

no fucking way i'd snap my shit up

I believe it and will spot you for it
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Old 04-08-2013, 08:54 PM   #26006
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did you try fish oil?
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Old 04-08-2013, 09:41 PM   #26007
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So I calculated my bench 1RM from a previous submax, and apparently its 340.

no fucking way i'd snap my shit up
Never say never man! We can give it a shot tomorrow!
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Old 04-08-2013, 10:04 PM   #26008
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Never say never man! We can give it a shot tomorrow!
rofl, been maxing out way too much recently with powerlifting meets and shit.

gimme some more time 2 more months before I peak again and hopefully by then, my body will be ready
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Old 04-08-2013, 11:14 PM   #26009
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today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go.

tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk



real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me.

long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture.

too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint.

physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls.


turns out you cant just walk into the gym, squat heavy, and call your leg day done.





pics for reference


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Old 04-09-2013, 12:43 AM   #26010
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^glad you got your shit straightened out brah.

Now that is a physio that sounds like they know what they are doing. Which physio did you see btw?

Not sure if you were the guy that I was talking to awhile back through PM, regarding the issue
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Old 04-09-2013, 01:01 AM   #26011
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Excellent post Rrxtar,

I'm having issues with posture as well, I need to work my Rhomboids? The muscles that hold the back together that keep the shoulder from slouching.

That's why yoga is a good assistance workout, helps realize your imbalances and helps correct them.

On a crazy side note, remember that guy that couldn't walk properly, war vet, etc, got fat, until he took that yoga thing. Eventually muscles balanced out, he can run now and is fit.

Extreme example, but important topic.

Here it is,
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Old 04-09-2013, 01:56 AM   #26012
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Good video on anterior pelvic tilt explaining what it is and what you can do to fix it. Might want to skip the first minute or so though.
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Old 04-09-2013, 08:30 AM   #26013
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I'm on Yoga day three this week.... My god is there some hotties

I've had enough injuries of my own, and yoga actually feels fucking awesome.
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Old 04-09-2013, 03:38 PM   #26014
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today physio said my SI joint has recovered and my pelvis/lower back/hip mobility and stability has improved dramatically over the last few weeks and gave me the good to go.

tomorrow will be first day squatting for real in 3 weeks. going for PRs! brb back to physio wednesday lol jk



real talk tho bros. this was my first real injury where lifting contributed to the underlying problem. the injury didn't happen in the gym, but it could have have been prevented. lots of us disregard balanced lifting to acquire huge numbers and i was a culprit of that and it caught up to me.

long story short and without giving an anatomy lesson, there is more going on in your lower back, abs, pelvis, hips, glutes quads, hammies region that nearly all of us realize. and it all has to work together in harmony to stay aligned and give you proper posture.

too much pulling deadlifts with my back, and pushing squats with my quads, followed by too much time sitting in a chair reading RS, and not enough time focusing on strengthening hammies and glutes, and stretching hip flexors gave me a bad case of anteriorly (forward) rotated pelvis. most people now adays have it to some degree. that combined with disregarding unilateral leg training gave me a strong as fuark dominant side, and a pathetic weak side so i actually had a little bit of upslip on one side of my pelvis as well. eventually something had to give, and it was the joint where my right pelvis meets the center part that starts your lower back called the sacroiliac (SI) joint.

physio helped with the injury, but solving the problem is up to me. my weekly routine now includes 15 minutes at the end of 3 workouts to stretch properly, and foam roll to loosen up hip flexors. as well as a ton of core work. having a 6 pack doesnt mean you have good core. the core that holds you together is deep inside and you have to specifically target it as most of us have enough strength in our backs to over ride the system. i also now do some abductor and adductor strengthening on the vagina machines, and a whole bunch of unilateral deep leg press to activate glutes and hamstring curls.


turns out you cant just walk into the gym, squat heavy, and call your leg day done.





pics for reference
yea i typically do a posterior chain exercise every workout

so either: Good mornings, RDL/SDL or ghr.
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Old 04-09-2013, 11:23 PM   #26015
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yea i typically do a posterior chain exercise every workout

so either: Good mornings, RDL/SDL or ghr.
out of curiousity, how many sets and reps do you do for each? and which days do you incorporate them with?
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Old 04-09-2013, 11:56 PM   #26016
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As soon as I got to sacroiliac all I could think was.....

"Get off my sacroiliac, it's like a rap sack backpack, which way? Give me some slack Jack" good ole maystro fresh Wes.

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Old 04-10-2013, 01:04 AM   #26017
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out of curiousity, how many sets and reps do you do for each? and which days do you incorporate them with?
me personally i would do them after squats, and my sets would range from 4-6 with reps around 8 - 15 depending on what exercise it is
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Old 04-10-2013, 12:00 PM   #26018
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out of curiousity, how many sets and reps do you do for each? and which days do you incorporate them with?
GHR i typically do around 4-5 sets of 10 reps or so
gms/rdl do 3-4 sets of 8

i do em every workout as in every time im at the gym
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Old 04-10-2013, 02:45 PM   #26019
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Hmm, fair enough
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Old 04-10-2013, 11:10 PM   #26020
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Old 04-11-2013, 01:25 AM   #26021
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ahh right knee issues

It looks like after a couple months off the knee/squats, and going back to squatting, the right knee still acting up.

Tried rolling it out with a tennis ball, but the ache/minor pain is there, like it wants to buckle on me when I squat 2 plates/ Squat often.

Would a knee support help? Frustrating.
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Old 04-11-2013, 02:20 AM   #26022
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ahh right knee issues

It looks like after a couple months off the knee/squats, and going back to squatting, the right knee still acting up.

Tried rolling it out with a tennis ball, but the ache/minor pain is there, like it wants to buckle on me when I squat 2 plates/ Squat often.

Would a knee support help? Frustrating.
Yes for sure. Get some knee wraps. Knee sleeves if you just want minimal support.
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Old 04-11-2013, 09:26 AM   #26023
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ahh right knee issues

It looks like after a couple months off the knee/squats, and going back to squatting, the right knee still acting up.

Tried rolling it out with a tennis ball, but the ache/minor pain is there, like it wants to buckle on me when I squat 2 plates/ Squat often.

Would a knee support help? Frustrating.
When rolling, focus A LOT on your IT Band. I spend good 2 minutes on each side to be pain free... I have the same issue as you btw.

Also, roll out your adductors..
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Old 04-11-2013, 10:51 AM   #26024
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Old 04-11-2013, 12:04 PM   #26025
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Subordinate, can you post a video of your squat? Preferably from an angle shot?

It would help alot for identifying the problem

Sounds like you have a tight lateralis.. usually guys that are quad dominant (like me) and have tight lateralis will have their knees cave in. When you think about it, when your lateralis is more relaxed, it'll be alot easier for you to push your knees out because then, your lateralis can stretch when you squat down. Like broken said, spend a good 2 minutes before you squat to roll that shit out nice and good

Take a resistance band before you work out, and do some abductor band squats to get the abductors activated. There are many abductor exercises out there, but I find that abductor band squats have the most similarity compared to the actual squat. but if you don't have a resistance band, any abductor exercise will work - just google it

Then when you hit the bar, do a longer warm up and take it easy on the heavy weights

then when you hit the heavy sets, cue yourself to push your knees out.. not sure if you have flat feet, but if you do, form an arch for yourself as you squat down.

my 2 cents. this is coming from a guy that's had a fucked up knee for the past 4-5 months and after taking good care of my knee, my squats have gone up quite significantly (and more importantly, pain-free)
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