Muskys Workout Blog

[musky]

I'm starting this blog in the hopes that it will keep me motivated, and to contribute something to this board, since I read so much and hardly ever make posts.

In the long term I want increases all across the board, strength, endurance, flexibility. Short term i'm trying to get from a partial pull up to 5.

I workout at home where I have some weights, sit up bench and a pull-up bar.


Todays workout.
I did a circuit of
10 pressups
15 squats
5 Bent over Row with dumbells, 12 kg on each (bar was taken down today so needed to do something else for my back)
10 sit ups

Did 5 circuits of this, then the 50 shoulder dislocates, which are making my shoulders feel realy good.

[Moonduck]

Solid, simple circuit, Musky. The only thing I would add in would be some overhead pressing work. Perhaps military press with the dumbbells might help.

[cheesedog]

Nice work.

Add in the overhead presses if you can, or pike pushups.

[musky]

Thanks for reading, got you both on the overhead work. That was just yesterdays workout, gonna pretty much try not to do the same workout twice, to keep myself interested. Except for now and then to guage improvement.

To tired today to do any harsh excercise so just went a couple times through a circuit of planks, then did some handstand practice. (Which I probably should have done first)

[musky]

15 Hindu Push Ups
15 Sit Ups
5 Overhead Press 10KG each arm
10 Squats

3 Circuits of the above

Anyone got any advice on sorting out squat form?

[hara_12]

If you can post a video that would help. Otherwises, what is wrong?

[Moonduck]

Goblet Squats are great for teaching form. Dan John came up with them. Regardless of anything else, Coach Dan John has a talent for instruction of movement. I highly suggest his DVD "Everything is over my head".

Goblet Squat description (http://www.davedraper.com/blog/2006/11/04/what-are-goblet-squats-goblet-squat-instruction/)

The link describes the Goblet Squat. The pic, as the link notes, is not quite accurate, but it will giv eyou an idea of what to do. Make sure your elbows are inside your knees at bottom, and you'll have it right.

Note - the goblet squat is best for teaching front squats, overhead squats, and free squats. A proper powerlifting style squat is a different animal.

[cheesedog]

That article has much goodness. Thanks for posting it.

[Moonduck]

Yup, there's some good stuff at Dave's site. For a former blonde pretty-boy bodybuilder, he's got some good stuff. The Topsquat is a killer piece of equipment, for example. It is the only thing that is allowing Adrian to squat. His shoulders flat refuse to tolerate back or front squats, and the Topsquat fixes that problem.

Good on ya for producing this piece of gear, Blond Bomber!

[musky]

Basicly can't get below paralel without my arse dropping, (buttwink as they call XFit)
Is this a matter of Hamstrings not being strong and flexible enough.

Cheers for the link Moonduck, don't know if those squats will help but I'm going to give them a try.

[hara_12]

I have read a lot about the buttwink...it is difficult to overcome. You have to focus on keeping your low back really tight. Your pelvis cannot tuck under if you keep your back tight. It may also be from lack of motion in your hips. If you hips are really tight and cannot flex to your chest with out your pelvis rotating, it will tuck with the squat. The hamstrings may be involved, but with the knees flexed during the squat, I have a hard time beliving that. (I have tight hamstrings and don't wink.)

http://www.michaelboyle.biz/forum/viewtopic.php?t=1245&postdays=0&postorder=asc&start=0

This link is from another forum that discussed the buttwink while back. It starts at the bottom of the page and continues for a couple of more pages on. Hope this helps.

[musky]

Cheers, what I gathered from that thread is that its mostly a lower back problem, nothing to do with range of motion.
Going to have a go at strengthening my lower back, so I should be able to hold it tighter and stop pelvis tucking.

[hara_12]

If you can feel when it starts, that is all the deeper that you should go. Slowly start increasing the depth as the wink stops.

Good luck, it can be a long road to stop it.

[musky]

Did this yesterday but didn't get a chance to post it.

Im working on a strange split that should hopefully work out, so it was a heavy workout with upperbody emphasis.

Press Ups on handles 5x5. 14 kg on my back
Push Press 5x3 26kg
Jumping pull-ups with slow negative 5x5
Sits up an decline bench, 7kg on my chest

Felt realy good becuase i've laid off the heavy weight low rep style for a while.

Next workouts going to be hypertrophy style, emphasis on core. Then endurance with leg emphasis. Week after i'll cycle the emphasis.

[cheesedog]

Interesting approach! Can't wait to see how it works out.

[musky]

Was ill past few days so didn't get round to working out till today, did my hypertrophy emphasized workout.
I've not trained for size for a long time, and today I just felt like I was wasting my time and energy and should be doing something else.
So going to ditch the hypertrophy days.