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Artesial
 
I agree with Coqui, it's not the squatting and deadlifting that's messing your knees up, it's something in your form. Done properly, squats and deadlifts should improve your knees, not hurt them. My guess is either knees too far forward, not parallel or below parallel, bar is not over your center of gravity, or all the above.
Old 08-21-2011, 07:07 AM Artesial is offline  
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mainbrotha
 
You might have some hamstring weaknesses if you can't support yourself when you descend back like that. I know it's something I struggle with, too. But doing the full squat is actually good for the knee joints if you perform it correctly.
Old 08-21-2011, 03:32 PM mainbrotha is offline  
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You might have some hamstring weaknesses if you can't support yourself when you descend back like that. I know it's something I struggle with, too. But doing the full squat is actually good for the knee joints if you perform it correctly.

I thought weak hamstrings was when your heels lifts itself off the floor or you felt like you were going forward, not backwards.
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Old 08-21-2011, 03:51 PM Coqui is offline  
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mainbrotha
 
It would show that the tension is on the hamstrings, but not necessarily that they can handle the weight. If your weight is shifted forward and your heels elevate off of the floor, it just means that you're compensating with your quads for weak hamstrings.

At least that's how I envision it.
Old 08-21-2011, 08:04 PM mainbrotha is offline  
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IMFlacid
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ok guys so i did my first workout this morning.

squat 5x5 140/160/200/220/260
bench press 5x5 120/160/180/220/240
barbell row 5x5 100/120/140/180

Obviously pyramiding up with each set, i fail on the bench though, got to 220 and after one rep i didn't feel confident to continue the set without a spotter. So how should i adjust the weight so I can do the full 5x5 (i just droped it down to 200 and finished the last 2 sets)

I spread my feet out futher on the squats, still i didn't go all the way down, i was told to not let my knees go beyond my toes. so my knees were bent at around 45degree angle
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Old 08-22-2011, 09:44 AM IMFlacid is offline  
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Artesial
 
Either work in a power rack to catch the weight or call a spotter over, however if you're feeling like 220 is pushing it on bench I'd try for 210 or 215 for your 5 reps.

If you're knees are bent at 45 degrees that's a high ass squat, you need to get lower. I have no advice for this besides to drop the weight to 135lbs until you get your form good. Without good form and at least parallel there's no reason to continue to add weight on squats besides to hurt yourself. What angle were your feet pointed at?
Old 08-22-2011, 11:00 AM Artesial is offline  
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IMFlacid
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Either work in a power rack to catch the weight or call a spotter over, however if you're feeling like 220 is pushing it on bench I'd try for 210 or 215 for your 5 reps.

If you're knees are bent at 45 degrees that's a high ass squat, you need to get lower. I have no advice for this besides to drop the weight to 135lbs until you get your form good. Without good form and at least parallel there's no reason to continue to add weight on squats besides to hurt yourself. What angle were your feet pointed at?

slightly outward. ill drop the weight down and get down lower on Wednesday when the next workout is.
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Old 08-22-2011, 11:21 AM IMFlacid is offline  
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slightly outward. ill drop the weight down and get down lower on Wednesday when the next workout is.

Are your toes in line with your knees? You want to make sure they are at least in line with your toes. Also remember, the wider your leg stance, the wider you point out your toes.
Old 08-22-2011, 11:37 AM Artesial is offline  
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I spread my feet out futher on the squats, still i didn't go all the way down, i was told to not let my knees go beyond my toes. so my knees were bent at around 45degree angle

They should still be at around 90 degrees, you just need to sit back in yoru squat more.
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Old 08-22-2011, 12:13 PM Coqui is offline  
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mainbrotha
 
The best way of thinking about it is your hips should be just a tad lower than your knees, at least. You should find a box and do box squats. It'll help you learn to sit back and it'll give you a reference point of where parallel is. A floating bench will work, too. Just a word of wisdom on this: do not sit down on the bench when you're performing these. As soon as you feel your butt touch the bench, you drive your hips through and push through your heels. But do not sit down and let the weight come off of your heels.
Old 08-22-2011, 04:08 PM mainbrotha is offline  
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IMFlacid
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i think my squats are getting better, this was my first week doing the program, im going to keep with it for the next 11 weeks and see what happens, while cutting carbs, upping protein and lower calories to drop the fat. Ill take a pic and post it her or maybe ill dig up my old weight loss thread and add to that.

only thing i notice so far so with this workout i dont have the feeling of the same "pump" that i did when doing supersets and the like. but seems to be a much harder workout. I add 2 20min cardio before and after the weight workout too, if i have time but if i can't do both cardio sessions i always do one 20min session before. (either walking or elliptical)

time to get buff
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Old 08-27-2011, 05:50 AM IMFlacid is offline  
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#221  

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Great program! Eat plenty of Pro/Carbs/Fat, have fun getting big and strong.

This is what I always struggle with. Need to find some healthy sources for carbs and fats (probably things like sweet potato for carbs and mixed nuts for healthy fats as well as avocado). I also need to figure out about where my totals should be for each.
Old 09-07-2011, 02:06 AM g|aSsJaw is offline  
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I want to hit about a 40/30/30 with pro/carbs/fat. Looking to get about 230g of protein a day with clean carbs and healthy fats. What do you guys think I should do, especially for the fats? things like peanut butter, fish oil, avocado, mixed nuts?
Old 09-07-2011, 11:34 PM g|aSsJaw is offline  
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That pretty much sounds good to me.
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Old 09-08-2011, 03:55 AM Coqui is offline  
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am i correct in thinking that SS and SL 5x5 are the two most popular novice strength training programs? any other novice programs worth seriously considering?
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Old 09-09-2011, 10:27 AM asdsad is offline  
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