important question!

Discussion in 'Fitness & Nutrition' started by crucialkc, Oct 11, 2006.

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  1. crucialkc

    crucialkc the earth is flat

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    i am currently on the bill starr routine and my 4rm for squats has been stuck at 275 for the last two weeks (couldn't get all 5). my workouts have been shitty since then so I figured it was time to start deloading.. was gonna do 3x3 last friday for squats and had the hardest time just doing 245x3 for my second set. well, i just got done working out today and i couldn't even get 225x3.

    what's the deal? this has been happening to all of my lifts. they peaked about two weeks ago and have slowly declined since then. i changed up my routine to try and accommodate this (AKA deload), but I can't even get through deloading. maybe I'm doing it incorrectly? my diet has been the same. sleep's been the same. should i just take the week off or what?

    SIDE NOTE: my left knee has been bothering me for the last month and a half or so..... any tips on getting them healthier?
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    yeah it sounds like you may need a week off
     
  3. crucialkc

    crucialkc the earth is flat

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    any tips on getting my knees healthy?
     
  4. LancerV

    LancerV Something Happened OT Supporter

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    Learn to Squat?
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Soft tissue work (A.R.T, foam rolling, tennis ball, etc)
    Work on improving ankle and hip mobility
    Strengthen the glutes (primarily with single leg unsupported exercises)
     
  6. forum95

    forum95 Come see bout us OT Supporter

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  7. Jam_Master_J

    Jam_Master_J New Member

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    Keep you knees healthy by avoiding shifting weight to your stronger/dominant leg, and dont bow in your knees (which I see alot of begginers do when straining to get the weight up for some reason). Also, Invest in some glucosamine to soothe soar joints.
     
  8. crucialkc

    crucialkc the earth is flat

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    any single leg exercises you can recommend?

    also, with the tennis ball, i'm assuming you put it behind your knee and try to squeeze it?
     
  9. Moolex

    Moolex New Member

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    Place the tennis ball on a muscle and sit down with the ball between your muscle and the floor. Try to find a knot and apply the pressure there. For knees you IT Band, hamstring and quad a re good places to start.
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    single leg RDL, good morning, pullthrough, deadlift, squat—the key is that you're standing on one leg and the other leg is unsupported
     
  11. crucialkc

    crucialkc the earth is flat

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    update: stayed at home today. my entire body feels really "achey".. not like sore, but how you feel when you're sick. i don't feel like i normally do when i'm sick though. just that "achey" feeling. wonder if i'm coming down with something and that is why my lifts have been going down
     
  12. cls

    cls Though I have fallen, I will rise. Though I sit in

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    What do you mean by "unsupported"?

    Is this considered supported?
    [​IMG]
     
  13. Devil

    Devil I have become my terror. OT Supporter

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    yes
     
  14. crucialkc

    crucialkc the earth is flat

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    how the fuck do you DL with one leg?
     
  15. cls

    cls Though I have fallen, I will rise. Though I sit in

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    :dunno: I think I'd fall over without balancing my unused leg on something.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    King Deadlift: This is a single leg, bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Your hands should be on your hips or by your side.

    The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range. (You'll understand why I say this as soon as you do this workout.) If this is the case—look to increase the range from workout to workout.

    You're allowed to bend forward at the waist as much as you want and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. Take three seconds to lower, a one second pause at each end, and two seconds to lift. No warm up set needed. When you can do more than 15 to 20 reps full range look to hold dumbbells in the hands.

    [​IMG] [​IMG]
     
  17. crucialkc

    crucialkc the earth is flat

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    thanks ceaze... i was picturing doing this with weight and i was mind boggled to say the least........
     
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