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Starting from ground zero

Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
warmup
Kb halos 20# 10/10 10/10
Kb swuats 20# x10x 10
PVC
Stretching
McGill 3
Ankle mobility

ohp
Barx5 bar 20# x5
45# x5x5x10

chinups 12.5# x8 x8

squats 50# x5x5x12

hlr skipped

my squat is jacked the fuck up. My lower back seems to be rounding at the bottom for the “wink” and on a couple of reps I think my upper back was rounding as well. This is why I started from 0 and really want to correct it before I lift heavy er weight

sitting between 183-185# right now
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Warmup
PVC stretch
McGill 3
Ankle mobility stretching
Goblet squats20# x10x10
Cossack squats bw
Kb halo 20# 10/10 10/10

ohp
Barx5 bar20#x5
50#x5x5x8

chinups
20# x8 x8

sqiat
Barx5 bar20# x5
55#x5x5x9

neckharness 20# x25x25x25x25

sit-ups x15x15x18

side planks 30second each side x2

Various Stretching
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Warmup
Stretching
Pushupsx15x15
Deadhangs 30 secx2
Wide grip pull-ups x5x5

benchpress bar60#x5x5x15
Curls 20#db x20x18

deadlift65#x15

neckharness 25#x25x24x25x25

shrugs 24# x20x20x15

187 lbs
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,395
Nice work! The squat form is likely stemming from hip and ankle mobility. People tend to round when they feel they are not getting enough depth, which is usually caused at the ankle and/or hips.
 
beefnewton

beefnewton

VIP Member
Nov 11, 2022
262
346
Are those micro plates ones that clip on and are like 1.25# each? I've got some myself and they're pretty handy particularly for the hard rubber dumbells where the gym's magnetic micro plates won't work. My progression for some things like DB presses is too small to jump the next weight up.
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
I have a video I wanted to post for advice but the site isn’t letting me take it from my phones library. I agree with what you’re saying about the ankles and hips though. My last squat session looked better however, if I go atg I still see the wink
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Are those micro plates ones that clip on and are like 1.25# each? I've got some myself and they're pretty handy particularly for the hard rubber dumbells where the gym's magnetic micro plates won't work. My progression for some things like DB presses is too small to jump the next weight up.
My micro plates are not clip ones, they slide like a normal plate. I have a set of adjustable dumbbells but they’re 1 inch diameter instead of 2, which is the size of the micros. I can still make it work though. Logest brand fractional Olympics from Amazon. Paid like 25# for the set. Thought it was a killer deal.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
1,258
1,395
I have a video I wanted to post for advice but the site isn’t letting me take it from my phones library. I agree with what you’re saying about the ankles and hips though. My last squat session looked better however, if I go atg I still see the wink
You can upload it to YouTube and post the link here. If you want to stay anonymous, just create a YouTube account with no identifiers and make the videos private. Then only those with the link can see the video.
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
warmup
Stretching
Foam rolling
Ankle mobility work
Db press 15# x10 x 10
Goblet squat 20# x10x10
Kb halos20# 10/10 10/10

ohp 20# plus bar x 5
35#x 5
55 x5 x5 x8

chinups
17.5 x8x8

squat 30#x5
50x5
60x5x5x10

hlr x 8x8x8

stretch out
Foam roll

187.5
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Forgot to log tuesdays workout.
sun god shoulder mobility
Ankle mobility stretch
Calf and hammie stretch quad stretch
PVC stretching
McGill 3

ohp
Warmup 15# db x10 x10
Barx5
Bar30#x5
57.5 x5x5x8

chinups 20# x8 x8

squat
65x5x5x10

Neck harness 25# x25x25x25x24

situps x15x15x18
Side planks 35 seconds x1/1 x1/1
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Todays workout
Push-ups x10x10x10
Bench press barx5 bar30#x5
65#x5x5x15

curls 20#x15x20

deadlift
Kb45#x10x10
Bar 50# x5
70#x11

neco harness 25# x25x25x25x25

shrugs25# db x10x10x30amrap

192 lbs got some back fat I don’t like but I’m seeing thickness in other places too. Neck , arms, quads , chest. Gonna start working on cleaning up the diet after Christmas. Holiday junk food is the party that rocks the party.
 
Rigatortoise

Rigatortoise

Member
Nov 25, 2022
44
32
Dec 24
Ohp 62.5 x5x5x6

chinups 22.50 x8x7

squat 70#x5x5x12

hlr x8x8x10
 
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