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When the boss is away.......(CONTEST)

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Ah its back squats in gvt. Ok, so what do they look like? thank god i dont have to screw with the box again. I don't know where my brain is
 
EasyEJL said:
Ah its back squats in gvt. Ok, so what do they look like? thank god i dont have to screw with the box again. I don't know where my brain is
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Back squats are just regular squats - High Bar position with feet slightly wider than shoulders for Bodybuilding Squats or Low bar position with a wide stance for Powerlifting squats.
 
EasyEJL said:
oh yeah, i'm not allowed to use the smith machine eh?
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No Smith (EVER) and No Belt until you pass 225! :head:

You want to build up your spinal erectors. And really, for squats, imho, the belt should be worn fairly high to give abdominal suppprt not back support.
 
thewilman said:
It's not pride sadly...I've tried to go back and work on my form. Used the bar only and I just can't seem to get that low.

i wish it was pride! LOL
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I got ya.

Not sure what all you have tried, but a few tips
  • stretching your calves or maybe a few calve raises to warm them up.
  • Elevate your heels (blocks, plate, etc...)
  • Stretch your Psoas
  • Warm up your ankles, and stretch(?)

The lil lady can't full squat unless she has her heels elevated. And my son is just a goof ball so right now he is a lost cause :lol: but I know he is flat footed.
 
so in theory, this sunday I flip over to restricted calories for the last 4 weeks of the PAL transformation contest. I guess its not worth being on GVT for that, so i'll just finish this round of GVT and move to something else? I'll insert cardio back in for sure, but i'm not sure what to use for workout. Should I try GBC?
 
EasyEJL said:
so in theory, this sunday I flip over to restricted calories for the last 4 weeks of the PAL transformation contest. I guess its not worth being on GVT for that, so i'll just finish this round of GVT and move to something else? I'll insert cardio back in for sure, but i'm not sure what to use for workout. Should I try GBC?
Click to expand...

GBC is for cutting. And to replace cardio, so if you plan on cardio do it after the workouts.
 
The Waterbury Summer Project is a killer workout to cut up too, but unless you know how to do Olympic moves, it wouldn't be a good choice.
 
xjsynx said:
I got ya.

Not sure what all you have tried, but a few tips
  • stretching your calves or maybe a few calve raises to warm them up.
  • Elevate your heels (blocks, plate, etc...)
  • Stretch your Psoas
  • Warm up your ankles, and stretch(?)

The lil lady can't full squat unless she has her heels elevated. And my son is just a goof ball so right now he is a lost cause :lol: but I know he is flat footed.
Click to expand...

Thanks for the tips! I also have a congenital lower back issue...my sacroiliac is fused on one side, so it limits my lower back in some cases.
 
xjsynx said:
The Waterbury Summer Project is a killer workout to cut up too, but unless you know how to do Olympic moves, it wouldn't be a good choice.
Click to expand...

So you don't reccomend Easy trying an snatch with iron plates at the local "fitness center"!

Oops...sorry about that sir...I'm sure a few months of rehab will take care of that!
 
so this is it eh?


Day One

A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec

B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec

C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec

D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two

A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec

B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec

C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec

D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three

A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec

B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec

C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec

D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
 
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