Training has been pretty buggered lately with illness and then a new job, even cardio got hampered by some random foot injury but I is back. Leaving for South Korea the end of August where the equipment will be a mystery so I figure I better get as comfortable as possible with the basics.

Till this point I've effectively avoided the big 3, squatting buggered my hip thoroughly so comes with a fear factor, benching BB concerns me due to my shoulder and deadlifting I LOVE, however I regularly lose my form if I stop for more than a week or two.

So time to fix that shizzle with Rippetoe's starting strength, really hoping I can keep my hip from going mental and just slowly progress from a very light starting point. I reckon I could grow pretty rapidly on this if I get my eating right and avoid injury. Diet will be largely paleo in style, with carbs after workouts only aside from fruit/veg.

One question though, my legs are extremely bad, this isnt surprising given their lack of work due to the hip/knee/whatever. But the area seems most effected is the quad, I cant seem to actually activate or hit the sweep on the outside of the thigh. I figure this is due to a combination of things, hips being very tight, right knee issue meaning ITB has a tendency to do the work. Any good ways to hit this area, activate it? I messed around with all sorts of stances on leg press the other day and could only hit my glutes or the inside of my quad, the bit just above the knee inparticular. Of course this could be partly due to naff machine. ATG Fronts sound like a good way but i've done that previously and want to avoid as I dont think im flexible enough, it causes me to feel a 'flick' at the hip which I have no doubt is linked to my hip problems.


Had a session yesterday of the very light variety, will post it up later

Maybe don't go so low with Fronts or even try Box Fronts which would help confidence. I'd mix it up with various movements; Splits, Zerchers, Lunges, Fronts etc...

Split squats? Reverse lunges? Step-ups?

I don't think you can beat fronts for total quad activation. Do you have the same problem with all squatting variants?

ollie wrote:I don't think you can beat fronts for total quad activation. Do you have the same problem with all squatting variants?

Pretty much, I did the hip in when I was trying to get into back squatting, I was forcing the range of motion by that hip flicking I said about earlier because it was so limited by just sticking my ass out and lowering slowly. I was happily front squatting for about 6weeks with barely any weight till it went again unexpectedly. Zercher's are something I want to try out as I think they could help avoid it.

Trying to find a yoga class about to jump into in order to help with flexibility

Alex wrote:Maybe don't go so low with Fronts or even try Box Fronts which would help confidence. I'd mix it up with various movements; Splits, Zerchers, Lunges, Fronts etc...

Yeah thats the plan mate. I must have messed around with various stances and variations with just the bar yesterday for about 20minutes before I started into it. Was front squatting to just below parallel and it all felt relatively comfortable which I was happy with. The back squatting was a good bit higher though and I didnt want to force it lower. Despite the hurrendously light weight I can feel light DOMS in my ass but quads are fine, I think problems with activation must be why I struggle with these once I throw on any weight

Splits have worked before but I seem to have lost my form with them so will hopefully get it back soon enough so I can use them, Scott had me doing them perfectly dunno how I lost that, I think I emphasise the distance between my feet too much. Was going to change to Bulgarians to see how I fared but my ankle cant handle being bent that way just yet

Yoga is good though consistency is key. You wont see real progress for the first month if you're only doing it once a week. After a couple of months though...
I've only done 1½ myself, but from what can tell that's when you really start to progress...

Rilla wrote:Yoga is good though consistency is key. You wont see real progress for the first month if you're only doing it once a week. After a couple of months though...
I've only done 1½ myself, but from what can tell that's when you really start to progress...

Bugger, I figured as much really, by the time I get anywhere I'll be buggering off the other side of the world. To be fair though it can only help alongside more cardio then when im out there if I cant find any yoga stuff I figure martial arts will offer the closest alternative. Plus when in Rome and all that jazz...

Yep consistency is key with yoga, however it shouldn't be a problem to continue with it, or something like tai chi which is also extremely good for correcting postural and biomechanical issues.

I think it rocks majorly ayou are going to South Korea! Congratulations.

Keep at it, things will all come together, it just, of course, takes time!

GymBunny wrote:I think it rocks majorly ayou are going to South Korea! Congratulations.

Yeah its pretty cool knowing its coming up, the university officially accepted my application the other day so im pretty stoked. Finally I will be the best rugby player around on campus! Just seemed like the bigger and more adventurous opportunity in comparison to america. USA would be class in terms of a massive pissup but beyond that in terms of usefulness for future career....not so much.

For those interested this is the uni : http://www.skku.edu/eng/

Unfortunately im at the Suwon campus which is about 30mins outside Seoul but it does look the bigger and better campus with a greater student population. Was meant to have a mate at the Seoul campus so I could bugger off for partying in the big city and have somewhere to crash but think he didn't get accepted

South Korea sounds great mate. I'm envious.

Like Rilla says yoga would be good. If you can find a good teacher then you can learn enough before you go to keep you busy - then its down to consistency. & you may be able to find a teacher out there.

As far as quad activation goes, TKEs might help - they get your vmo firing (if you've got a knee problem then they would be a good idea anyway). & stretching your hip flexors & foam rolling your IT band cant do any harm.

The Eric Cressey & Mike Robertson DVD Magnificent Mobility has a lot of good activation drills on it that would probably help you.

Here's the first of a series of videos discussing TKEs:
http://www.youtube.com/watch?v=qkxt6r1Q ... re=related

Richard wrote:Here's the first of a series of videos discussing TKEs:
http://www.youtube.com/watch?v=qkxt6r1Q ... re=related

Cheers Richard I'll check that out later, in work so cant atm. I actually have Magnificent Mobility but Robertson is so dull I fear death before I make it to the end.

Day One

Spent a LOT of time doing mobility stuff and what felt like hundreds of different squats with just the bar, altering things slightly till I felt I had the best position and was getting deep enough.

Front Squat
30kg x 5
30kg x 5
30kg x 5

Flat BB Bench
40kg x 5
40kg x 5
40kg x 5

Deadlift
60kg x 5

Dips 2x8
Chins 2x8

Spent a LOT of time trying to get form right. I must have slept on my shoulder funny as it felt messed up but went ahead and glad it feels relatively fine now despite working out on it. Bench was fine but I wasn't happy with deadlift form, I had this nailed previously and it just feels pants without that confidence, will get there though.

Might have to swap out the dips despite my love for them. Ever since I was dipping myself+35kg and felt something go in my chest at the bottom of the movement its fallen out of favour. Once i get to the bottom of the movement I get a really odd pain directly in the centre of my chest like it needs to crack, dont think im doing damage but makes me feel as if i dont have the same power in the movement and is generally bloody distracting. Ive cracked it myself since but theres been no change, may pay the physio a visit soon to see what he thinks.


Done some rowing and touch rugby since, I believe I have to take part in ultimate frisbee tonight too....should be interesting. Will get day 2 done tonight after work hopefully

Shicky wrote:

Richard wrote:Here's the first of a series of videos discussing TKEs:
http://www.youtube.com/watch?v=qkxt6r1Q ... re=related

Cheers Richard I'll check that out later, in work so cant atm. I actually have Magnificent Mobility but Robertson is so dull I fear death before I make it to the end.

Haha he certainly is, & what's with the music? still some useful drills on there.

& a visit to the physio does sound like a good idea with everything you've got going on.

The music and the graphics is so 90ies it's not even funny.

Shick how deep do you go on dips? I always stop just below parrallel to avoid putting too much strain on my shoulders.

Rilla wrote:Shick how deep do you go on dips? I always stop just below parrallel to avoid putting too much strain on my shoulders.

Yeah I go way below parallel, as deep as possible really, Ive never had strain on my shoulders from the exercise so thought it best to kill myself on it. If I go just to parallel it is less noticeable but still there, really feels like it just needs properly cracked. Pretty gay this was my favourite exercise previously and I had no issues with it.

Day Two - Workout B

Did some mobility stuff and squats with just the bar etc, hips felt particularly tight and slightly sore, never noticed this before, perhaps this is how I always strain it. Will get pre-workout food and mobility nailed this weekend hopefully.

Front Squat
32.5kg x 5
32.5kg x 5
32.5kg x 5

Pendlay Row (my gym actually has a flat bench for this, its fairly handy, best make use of it.)
25kg x 5
25kg x 5
25kg x 5

Military Press
25kg x 5
25kg x 5
25kg x 5

Chins 2x8

Again very easy but keen not to make jumps in weight like I usually do, I'll just get in as much cardio as possible during the easier times. Is it okay to use basically zero rest times to make these early workouts more of a challenge? I actually threw in probably double the reps i've listed which probably aint smart.

Got invited down to play extreme frisbee on saturday morning, was dying for it! However looks like I might end up working a half day in the middle of fecking nowhere, rage.

Shicky wrote:

Richard wrote:Might have to swap out the dips despite my love for them. Ever since I was dipping myself+35kg and felt something go in my chest at the bottom of the movement its fallen out of favour. Once i get to the bottom of the movement I get a really odd pain directly in the centre of my chest like it needs to crack, dont think im doing damage but makes me feel as if i dont have the same power in the movement and is generally bloody distracting. Ive cracked it myself since but theres been no change, may pay the physio a visit soon to see what he thinks.

I did a mean sternum crack the other day and it was hurting me a bit on dips yesterday too!

Day Three

Pretty happy despite the still stupidly low weights. Did some farting about with Zercher's and they felt great so will replace Front's whenever I fail. I also noticed something with my squatting that correcting will hopefully melt away my problems with it. Although my knees were never buckling in, I wasn't actively forcing them out, squatting definately felt a bit different. Luckily not 'has she just slipped her finger in my ass different?' So i'll try and get myself sorted form wise and hopefully I can push on

Front Squat
35kg x 5
35kg x 5
35kg x 5

Flat BB Bench
42.5kg x 5
42.5kg x 5
42.5kg x 5

Deadlift
65kg x 5

Dips 2x8

Squats though different were still quite difficult for me, I think my pushing motion isn't smooth or something because im fine getting out of the hole but I seem to stutter at the mid-point for no apparent reason, especially considering the weight. I didn't feel that taxed either. Also by mistake threw the Military press in because I forgot which day it was on.

Headed to a core training class for 45mins after, the people in it normally ain't too fit so the instructors try to break me each week, it's a fun game we play but im still going strong.....might not train just before it again though.

Has anybody played ultimate frisbee? It completely mangled me CV wise!

Ultimate Frisbee sounds fuuun!

I've been throwing a nerf vortex mega howler around abit...they're pretty cool.

Karlos wrote:Ultimate Frisbee sounds fuuun!

I've been throwing a nerf vortex mega howler around abit...they're pretty cool.

They're better when you have someone to play with

I used to play a bit of ultimate for a laugh at Uni. It's bloody hard work!

Day Four - Workout B

Front Squat
37.5kg x 5
37.5kg x 5
37.5kg x 5

Pendlay Row
35kg x 5
35kg x 5
35kg x 5

Military Press
27.5kg x 5
27.5kg x 5
27.5kg x 5

Chins 2x8

Pretty rough week, very little sleep or time to get organised for anything, would love the weekend to get organised but im away to manchester to see a mate. Squats still not quite there, depth is fine now, hip seems fine but im hitting my lower back a little. Guessing its to do with forcing my knees forward and out rather than just out. My mate his a home gym so hoping to fit 2 sessions in to make up for what I lost out on this week.

Not feeling too shit hot at the moment, feel a bit bloated dispite running around in rugby/frisbee for hours, I only seem to lose this with a long SS cardio session so will try and get runs in again wherever I can. Rest definately needs to improve for this however.

So far this isn't doing much for me, i've undershot the weights massively, going to correct this next session on everything but squats and deads till im happy with form.

Frisbee is a good laugh like, its a bit too gay in some ways for my liking, i.e. the captain do post-match talks to both teams and stuff. Would prefer if a bit of contact was allowed to as it negates something I can use massively to my advantage. Im still a bit shit but heading down to the Irish nationals next weekend probably, can only get better with time, considering I've only played twice, most seem impressed.

As for the nerf howler's I gave up on those when some minger handed me ours back when my mates throw went astray and made comments about my 'rocket.' Still makes the hairs on my neck stand up.....shudder

Yeah you definitely underestimated the front squats. Still we live and learn. ESN isn't letting me reply to your PM, so check your FB.

GymBunny wrote:Yeah you definitely underestimated the front squats. Still we live and learn. ESN isn't letting me reply to your PM, so check your FB.

Funnily enough the front squats are what im least comfortable on despite the crappy weights but im 100% sure this is a form issue rather than having leg strength similar to a snail. Getting in the gym straight after work for the first time in over a week I think, disappointing its slipped so badly, dunno how im going to sort out food at all as I have to head out as soon as im done. Going to make sure I dont miss a session till I leave and through in the extra stuff I need. Torn ligaments in my thumb again are going to prove a bastard in the gym though.

Getting royally humped on the leg for time currently.

Booked flights today for SK (540 - yes this caused me to whince), sorting my visa and insurance soon too then leave on the 24th. Cant bloody wait....mainly just to finish work

Excellent, sounds like you have things well under control for the travel. With front squats, my form is bad if I just take the bar off the squat cage. If, however, I clean the bar up from the floor at the start of the set it just sits perfectly in the dip of my delts.