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Fixing my posture, and getting some balance!
- Thread starter mike456
- Start date
thanks, with all those exclamation points you used, I thought you might have been joking, lol thanks
just want to record all of these things:
1. My feet point outwards.
2. I have knee pain.
3. I have a very small rom on RDLs, something is tight (probably hams- thats where I feel the stretch)
4. I think my knees buckle inwards (pic at bottom)
5. I can't do a squat (will post link to vid)
6. My butt and gut stick out. (anterior tilt)
7. I don't have the balance to rida a bicycle while standing, lol (bad balance)
squat- http://youtube.com/watch?v=_KDuenzVzzg
1. My feet point outwards.
2. I have knee pain.
3. I have a very small rom on RDLs, something is tight (probably hams- thats where I feel the stretch)
4. I think my knees buckle inwards (pic at bottom)
5. I can't do a squat (will post link to vid)
6. My butt and gut stick out. (anterior tilt)
7. I don't have the balance to rida a bicycle while standing, lol (bad balance)
squat- http://youtube.com/watch?v=_KDuenzVzzg
can't tell much from that picture. if you want to self diagnose (since you cant go to a PT) you need to take pictures from head to toe facing the camera, back to camera, and both sides. make sure your feet are included in the pic
Dynamic Warmup
BB Bench Press
130x4
130x6 PR BITCHES! lol real proud of this
130x4
Stretched calves, hip flexprs, RDL stretch (my rom on RDL sucks, I am working on that)
Glute Bridge
1x15sec
1x15sec
1x10sec
Rolled feet witha tennis ball, the ball almost popped lol
I am going to stay away from the pressing for now as FUNC mentioned, and concentrate on pulling (I will still do occasional push-ups and tricep extensions, so I dont lose too much of my bench strength)
tight muscles: calves, pecs (I think my shoulders are rounded, so that is why I am dropping the presses), hamstrings are definitly tight, and lower back.
BB Bench Press
130x4
130x6 PR BITCHES! lol real proud of this
130x4
Stretched calves, hip flexprs, RDL stretch (my rom on RDL sucks, I am working on that)
Glute Bridge
1x15sec
1x15sec
1x10sec
Rolled feet witha tennis ball, the ball almost popped lol
I am going to stay away from the pressing for now as FUNC mentioned, and concentrate on pulling (I will still do occasional push-ups and tricep extensions, so I dont lose too much of my bench strength)
tight muscles: calves, pecs (I think my shoulders are rounded, so that is why I am dropping the presses), hamstrings are definitly tight, and lower back.
glutes are sore as hell (yesterday and today) probably from the rdls I did, I think this is the first time they were ever sore, the glute bridges never got the glutes sore, they only got my hamstrings sore....
wow I just got my foam roller delivered as I was typing this message
These things are huge, I pictured them to be smaller, I also got a band. I am gonna roll right now 
wow I just got my foam roller delivered as I was typing this message
These things are huge, I pictured them to be smaller, I also got a band. I am gonna roll right now 
You're getting stonger and more flexible all around. I remember your first squat videos you couldn't even keep your balance. Keep up the good work and congrats on the bench PR.
Keep it up mike. Tough it out on that foam roller too. It hurts like a bitch at first, but things get better after a few sessions.
I was on that thing for like 3 hours yesterday, its fucking intense- the place were it hurt the most was the calves while my ankle was dorsiflexed, but I like this pain, it is a good pain, hehe, I also did side steps with the band I got, but the band is too weak for them, I did clamshells with them, and they were great. Oh and on the bench yesterday I got 140x3
I tried rolling my hip flexors but I didnt feel anything, the only thing that happened was my balls got smashed lol... but I love this thing, do you guys use it everyday? pre/post workout?
PS- I felt alot better after using it, I kind of had like a sore feeling for about 10 minutes than it went away, and my knees felt pretty good
Thanks, I am hoping by 2 years I can bench 300lbs (I know it is too much) but that is the record in my school, and I want to beat those fuckers, lol
doin' good man.
the foam roller is great!
have you checked out the stickies on different ways to use it? Keep at it.
I am not surprised that your calves are real tender. They are very tight, this is why your heels come up when you squat.
Which band did you get?
the foam roller is great!
have you checked out the stickies on different ways to use it? Keep at it.
I am not surprised that your calves are real tender. They are very tight, this is why your heels come up when you squat.
Which band did you get?
I got a mini medium, the green one
and I got the roller you advised me to get, and the small white one, just because it was 7 bucks, lol
I read an article on t-nation "feel better for 10 bucks" I will check out the one in the stickies, thanks
the medium band http://performbetter.com/detail.aspx_Q_ID_E_3893_A_rnd_E_35
oh, I thought you got the bigger band, like the jump stretch band.
You can take the mini band and place it just above your knees and work on your squats and drive you knees into the band and preventing them from caving in. You can use the same set up for glute bridges and then as you get better, you can do single leg glute bridges and have the other leg extended straight out and pushing into the band (abducting the hip against resistance).
You can take the mini band and place it just above your knees and work on your squats and drive you knees into the band and preventing them from caving in. You can use the same set up for glute bridges and then as you get better, you can do single leg glute bridges and have the other leg extended straight out and pushing into the band (abducting the hip against resistance).
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Bridges work the hamstrings in a big way. Ive been doing them in rehab in all sorts of ways. When I am done, my hamstrings are on fire. I cant WAIT to do something else to get my mind off of them.
Cool thing about bridging and other core work, is that it doesnt take too long to progress to other unstable, yet controlled movments. When you look back, you can clearly remember when extending a leg or even holding a bridge for a longer period of time was hell.
you shouldn't feelthe bridges in your hamstrings as much. if you do that means they are taking over for the glutes (synergistic dominance), which is not good.
Try doing your glute bridges, holding for time (say 30sec per set). Before each set, statically stretch your hamstrings and hip flexors to decrease neutral drive and then go do the set. Focus on squeezing your ass as hard as you can for the entire 30sec.
Try doing your glute bridges, holding for time (say 30sec per set). Before each set, statically stretch your hamstrings and hip flexors to decrease neutral drive and then go do the set. Focus on squeezing your ass as hard as you can for the entire 30sec.
Stretched Hip Flexors
Glute Bridge x 15 seconds
RDLS@ 1min RI
140lbs
4x4
Seated Cable Rows 30sec RI
Level 7 One band
3x8
Pull-ups 30sec RI
Level 7
3x5
DB Alternating Curls 30sec RI
23x12
23x8
23x5
Stretched Calves
One triset of standing on one leg- bird-dog- plank
Chair Squats
1x3- wasn't slow enough on way down
1x4- good form
1x5- ok form
my knees have been feeling better, but are still messed up
I played basketball yesterday, and played alittle today morning, I jumped as high as I ever did , just the other week I could not grab rim on 9.5 feet, but yesterday I grabbed it easily Also did not feel any pain when I was running or after we finished playing.
the foam rolling is really helping, i rolled yesterday, and I am going to roll again in about an hour.
Glute Bridge x 15 seconds
RDLS@ 1min RI
140lbs
4x4
Seated Cable Rows 30sec RI
Level 7 One band
3x8
Pull-ups 30sec RI
Level 7
3x5
DB Alternating Curls 30sec RI
23x12
23x8
23x5
Stretched Calves
One triset of standing on one leg- bird-dog- plank
Chair Squats
1x3- wasn't slow enough on way down
1x4- good form
1x5- ok form
my knees have been feeling better, but are still messed up
I played basketball yesterday, and played alittle today morning, I jumped as high as I ever did , just the other week I could not grab rim on 9.5 feet, but yesterday I grabbed it easily
Also did not feel any pain when I was running or after we finished playing.the foam rolling is really helping, i rolled yesterday, and I am going to roll again in about an hour.
it sounds like proper training is paying off with your knees.
I know you will think this is strange or you might feel weird doing it, but, even when you go to play ball with your friends, be sure to do a proper dynamic warm up. Your knees with thank you. Honestly, over this summer I was just getting over some patellar tendonitis and I went and shot hoops with Dale. After about 2 jumps in the air, my tendonitis flared right up and was there for about 5 weeks. It sucked.
I know you will think this is strange or you might feel weird doing it, but, even when you go to play ball with your friends, be sure to do a proper dynamic warm up. Your knees with thank you. Honestly, over this summer I was just getting over some patellar tendonitis and I went and shot hoops with Dale. After about 2 jumps in the air, my tendonitis flared right up and was there for about 5 weeks. It sucked.
when my knee pain first came, and when I first posted about it, it was definitly tendonitis, but that stopped happening, and a different pain comes now, I can just be standing up from a chair and then all of a sudden...
Workout 1-
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Glute Bridges- 2 reps with isometric hold (squeeze glutes)
RDL???s 4x5@120sec RI
Clamshells with band 3x- @no rest (switch legs)
A1. BB Bent-over row 3x5
A2. CG Bench Press 3x5@120sec RI
Machine Pull-ups 3x5@45sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back
Workout 2-
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Chair Squats 3x<5 @30sec RI (when strong enough use DB)
Pull-down Abs 3x10-12@30sec RI with Isometric hold
Machine Reverse Calf Raises 3x10-12@30sec RI with Isometric hold
A1. Seated Cable Rows 3x5 with Isometric hold
A2. Triceps Push-down 3x8-10@45sec RI
Cable External Rotations 3x10-12@30sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Glute Bridges- 2 reps with isometric hold (squeeze glutes)
RDL???s 4x5@120sec RI
Clamshells with band 3x- @no rest (switch legs)
A1. BB Bent-over row 3x5
A2. CG Bench Press 3x5@120sec RI
Machine Pull-ups 3x5@45sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back
Workout 2-
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Chair Squats 3x<5 @30sec RI (when strong enough use DB)
Pull-down Abs 3x10-12@30sec RI with Isometric hold
Machine Reverse Calf Raises 3x10-12@30sec RI with Isometric hold
A1. Seated Cable Rows 3x5 with Isometric hold
A2. Triceps Push-down 3x8-10@45sec RI
Cable External Rotations 3x10-12@30sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back
workout from 2 days ago, never got to post it
stretched calves, hip flexors, pecs
clamshellls with band- no rest (switch legs)
left- 8, 8, 7
right- 8,8,6
lateral leg raises- no rest
left leg- 8 right leg- 8, I feel these in my TFL and not in my glutes, so I am dropping them, but clamshells were great.
box squat (low bench)@45sec RI with 20lb DB, form felt great
1x4, 1x3, 1x4
Explosive CG Bench SS with BB Bent-over rows (no rest at all)
CG Bench- 95x8, 95x8, 95x8(last set wasnt so explosive lol)
BB rows- 95x5, 95x4, 95x3
that was too fucking intense, I wont be supersetting those anymore with no rest.
stretched calves, hip flexors, pecs
clamshellls with band- no rest (switch legs)
left- 8, 8, 7
right- 8,8,6
lateral leg raises- no rest
left leg- 8 right leg- 8, I feel these in my TFL and not in my glutes, so I am dropping them, but clamshells were great.
box squat (low bench)@45sec RI with 20lb DB, form felt great
1x4, 1x3, 1x4
Explosive CG Bench SS with BB Bent-over rows (no rest at all)
CG Bench- 95x8, 95x8, 95x8(last set wasnt so explosive lol)
BB rows- 95x5, 95x4, 95x3
that was too fucking intense, I wont be supersetting those anymore with no rest.
I passed the first test, and failed the second test, I do not think I have an internally rotated humeri/rounded shoulders.
I think I have an anterior pelvic tilt, wich is causing my femur to internally rotate, causing my knees to buckle in and my feet to pronate.
I just have to strengthen my glutes and abs, and stretch my hip flexors and lower back.
I don't know.
Do you have the same movement impairments as the guy in the case study?
forget it, I will just go with the program I am on right now, my knees seem to be getting better.
