s***r
发帖数: 358 | 1 Hope everyone's training is going well! Mine certainly hasn't been for the
past couple of months. I have been having left shoulder pain since last July
. It got better in October. But I strained it again in January after a few
weeks of benching. On top of that, I strained my hip flexor in October
during a pause squat and couldn't squat for months. The pain from not being
able to train is less bearable than the one from the injuries themselves. I
did what I could to get everything better and started light front squat in
January. During the few months of downtime, I have learned/improved a few
things:
1) My front rack mobility is so much better after I have been hammering the
wrist, shoulder and thoracic spine mobility on a daily basis. I used to be
able to hold the bar with only two fingers, but now I can wrap my hands
around the bar. My torso is also much more upright than before.
2) Squat has the biggest impact on the deadlift. I couldn't train my squat
and bench in the last few months, but I continued to train my deadlift.
Sadly it didn't go anywhere. The speed off the floor was horrible due to the
loss of my leg strength.
3) My back is weak. Deadlift builds back and I have a decent deadlift, so my
back's gotta be strong, right? At least so I thought. But this has all
changed since I started squatting with a Safety Squat Bar (SSB) a month ago.
When squatting with the safety squat bar, the weight is cambered out in
front of you. This causes you to feel like the weight dumping you forward
and forces you to use your entire back to keep it steady. When I first
squatted with the SSB bar a month ago, I was only able to crank out 5 reps
with 245lb and I looked like a turtle with a stick on the neck.
4) The olympic weightlifters have much stronger squat than powerlifters in
the same or similar weight class. This is more of my own observation.
Since I lost so much mass and leg strength during the last few months, I
decided to do a hypertrophy program a month ago when I could squat with
minimum pain. I chose the 20 rep squat program. The core of the program is
that you will squat 3 times a week with one set of 20 rep squat in each
session. After the 20 rep squat, you will do a few other bodybuilding type
exercises to mainly get a pump. You will also add 5lb each session. This is
a tough program and challenging both mentally as physically.
I bought a cheap Safety Squat bar from ebay as the regular straight bar
irritated my shoulder. I started with 200lbx20 4 weeks ago. Here is the
session from yesterday (session #2 of week 4):
As you can see, the last 5 reps got really tough. They were all done with
mental strength :) My back got so fatigued and I felt the weight was going
to crush me every time I breathed. Though I am nowhere near my old 1RM, I am
fairly happy with the progress. I have two more weeks left in this program
and will start a strength block after this.
Best to you and your training! |
m*******r
发帖数: 13263 | |
s***r
发帖数: 358 | 3 lol, thanks!
【在 m*******r 的大作中提到】
: 例行点赞
|
r****r
发帖数: 439 | 4 看你每个rep起的时候都有一个头向前，屁股向后顶的感觉，和你以前hi bar标准直上
直下有点不一样？什么说法？
【在 s***r 的大作中提到】
: lol, thanks!
|
s***r
发帖数: 358 | 5 When squatting with the safety squat bar, the weight is cambered out in
front of you. This causes you to feel like it’s dumping you forward and
forces you to use your entire back to keep it steady. So my head going
forward was not a voluntary action but my body getting dumped forward by the
weight. I needed to constantly fight that dump with my back, but my back
was not strong enough and got so fatigues towards the end of the set. So the
last few reps looked really ugly.
Ideally the bar should go up and down in a relatively straight path just
like using a straight bar. But with the way the SSB squat bar is designed,
it requires a much stronger back. The good thing is that it'll train the
back to be strong.
【在 r****r 的大作中提到】
: 看你每个rep起的时候都有一个头向前，屁股向后顶的感觉，和你以前hi bar标准直上
: 直下有点不一样？什么说法？
|
c***x
发帖数: 628 | |
r****r
发帖数: 439 | 7 猜就是那玩意儿造成的。呵呵
the
the
【在 s***r 的大作中提到】
: When squatting with the safety squat bar, the weight is cambered out in
: front of you. This causes you to feel like it’s dumping you forward and
: forces you to use your entire back to keep it steady. So my head going
: forward was not a voluntary action but my body getting dumped forward by the
: weight. I needed to constantly fight that dump with my back, but my back
: was not strong enough and got so fatigues towards the end of the set. So the
: last few reps looked really ugly.
: Ideally the bar should go up and down in a relatively straight path just
: like using a straight bar. But with the way the SSB squat bar is designed,
: it requires a much stronger back. The good thing is that it'll train the
|
o****u
发帖数: 714 | 8 赞，要是多一点这种帖子这个版就活了。
July
being
I
the
【在 s***r 的大作中提到】
: Hope everyone's training is going well! Mine certainly hasn't been for the
: past couple of months. I have been having left shoulder pain since last July
: . It got better in October. But I strained it again in January after a few
: weeks of benching. On top of that, I strained my hip flexor in October
: during a pause squat and couldn't squat for months. The pain from not being
: able to train is less bearable than the one from the injuries themselves. I
: did what I could to get everything better and started light front squat in
: January. During the few months of downtime, I have learned/improved a few
: things:
: 1) My front rack mobility is so much better after I have been hammering the
|
u******a
发帖数: 7843 | 9 觉得你的 low back 和 mid back 在整个过程中都不太稳定.
如果是想加强背部稳定的话, 练下前蹲可能比较好.
the
the
【在 s***r 的大作中提到】
: When squatting with the safety squat bar, the weight is cambered out in
: front of you. This causes you to feel like it’s dumping you forward and
: forces you to use your entire back to keep it steady. So my head going
: forward was not a voluntary action but my body getting dumped forward by the
: weight. I needed to constantly fight that dump with my back, but my back
: was not strong enough and got so fatigues towards the end of the set. So the
: last few reps looked really ugly.
: Ideally the bar should go up and down in a relatively straight path just
: like using a straight bar. But with the way the SSB squat bar is designed,
: it requires a much stronger back. The good thing is that it'll train the
|
j********e
发帖数: 1187 | |
|
|
f*******n
发帖数: 5241 | 11 赞！力量和心肺俱强。
我昨天做了135x20，当时就感到剧烈头痛，严重缺氧。 |
s***r
发帖数: 358 | 12 Thanks for the pointers! I am paying extra attention to my back tightness
this week. Yeah, SSB Squat exposed my weakness. When squatting with a SSB
bar, it's more difficult to get a tight back when since you won't be able
to use the bend-the-bar cue to get the lats and upper back tight. This
however is much easier when using a straight bar.
My front squat still sucks. I think it's mainly due to not being able to
effectively stabilize my mid section. Any advice on improving the front
squat?
【在 u******a 的大作中提到】
: 觉得你的 low back 和 mid back 在整个过程中都不太稳定.
: 如果是想加强背部稳定的话, 练下前蹲可能比较好.
:
: the
: the
|
s***r
发帖数: 358 | 13 Thanks! Nicely done on 135x20! I would suggest to anyone who hasn't done a
20 rep squat to at least do it a few times. It makes you appreciate much
more doing a set of 10 or less reps :)
As for the 剧烈头痛，严重缺氧, it'll get better. It would help to take a few
breaths (instead of one and holding it) for the last couple of reps when
they get hard. I normally just lay on the ground for 5 minutes straight
after the 20 rep set :)
【在 f*******n 的大作中提到】
: 赞！力量和心肺俱强。
: 我昨天做了135x20，当时就感到剧烈头痛，严重缺氧。
|
u******a
发帖数: 7843 | 14 哈哈, 多蹲就好了吧. 老是练 low bar 肯定前蹲会差一点...
【在 s***r 的大作中提到】
: Thanks for the pointers! I am paying extra attention to my back tightness
: this week. Yeah, SSB Squat exposed my weakness. When squatting with a SSB
: bar, it's more difficult to get a tight back when since you won't be able
: to use the bend-the-bar cue to get the lats and upper back tight. This
: however is much easier when using a straight bar.
: My front squat still sucks. I think it's mainly due to not being able to
: effectively stabilize my mid section. Any advice on improving the front
: squat?
|
s***r
发帖数: 358 | 15 I haven't low bar squatted for a little over a year now. I don't think I'll
go back to it :) From here on, it'll always be high bar, front, or SSB squat.
【在 u******a 的大作中提到】
: 哈哈, 多蹲就好了吧. 老是练 low bar 肯定前蹲会差一点...
|
