Well hell may be freezing over (workout)

[GONNAFISTYA]

Cool story, bro.

[feedback]

Strained/tore my right hip flexor again... this time while warming up. Motherfucking gay as shit.

[[xeno]Julios]

what movement were you doing when you strained it?

[GONNAFISTYA]

If it's anything like andyman has been discussing I'd guess it was a bowel movement.

[Plan B]

What I really want to know though, is how to best work my upper back muscles.
I'm working my shoulders and my lower back muscles, but my upper back muscles aren't growing.
I'm doing push ups and hanging lifts, but my upper back muscles aren't getting targetted enough.
How to best work them?

You're doing pushups to target your back?... lol

Yeah, that's kind of the point, and I'm doing it wrong; I don't know how to best target my upper back muscles.
Thanks Donny, Andy and feedback. I will take your advice into account.

[LawL]

http://forum.bodybuilding.com/forumdisplay.php?f=9

[scared?]

Lol at dipshits who need forums to know how to lift...

[LawL]

You certainly need something seeing you don't have the first clue.

[[xeno]Julios]

I asked you a question, motherfucker.

Strained/tore my right hip flexor again... this time while warming up. Motherfucking gay as shit.

what movement were you doing when you strained it?

[feedback]

sry, didn't see.

low-bar squat. I (used to) use a wide stance because it was the only way to get nice depth without butt-wink. Oh well, it's the second time this injury has happened- last time it took me a year to get my squat back, but this time there was no pain or warning- it happened while I was warming up. My hip flexors just can't take powerlifting style squarts.

went and ordered some adidas power perfect 2.0 oly shoes in acceptance of the fact that I'll never be able to powerlift squat again

today's workout felt fucking gay, brb doing 4 plate deadlift followed by tender bodyweight squats with a stability ball lol thanks pathetic injured hips

[[xeno]Julios]

Yea i've had problems in my hip flexor (TFL to be specific I think) with squatting. Low bar squatting actually seems to help it though, although the warmup sets are when it's the most painful.

One thing to keep an eye out for - don't divebomb downwards - the idea is to maintain tension in your hammies throughout the whole motion. This means not going ass to grass. How deep were you going?

[GONNAFISTYA]

Balls deep. Like any fag would.

[feedback]

Yea i've had problems in my hip flexor (TFL to be specific I think) with squatting. Low bar squatting actually seems to help it though, although the warmup sets are when it's the most painful.

One thing to keep an eye out for - don't divebomb downwards - the idea is to maintain tension in your hammies throughout the whole motion. This means not going ass to grass. How deep were you going?

Just below parallel, maybe 2" below. I wonder if it's because I went down too fast (AM I RIGHT LADIES?)

strangely enough, with olympic squats you're supposed to divebomb down?

[andyman]

for real though... avoid the low bar squats, stick with high bar, inside edge of your feet straight below your hips. Don't need to go sumo bodumo wide stance for squats.

that's just my recommendation though. keep in mind you've now injured yourself twice with low bar sumo squats...

[[xeno]Julios]

FB, do you have any video of yourself squatting?

I don't think low bar is the issue here - sounds like the hammies are relaxing and the knees may be coming too far forward.

Front squats with relaxed hammies are what fucked up my flexors.

also, are you shoving your knees laterally outward while squatting like you're supposed to?

[[xeno]Julios]

and yea, bring your stance in like andy says - heels at shoulder width for most people.

[feedback]

FB, do you have any video of yourself squatting?

I don't think low bar is the issue here - sounds like the hammies are relaxing and the knees may be coming too far forward.

Front squats with relaxed hammies are what fucked up my flexors.

also, are you shoving your knees laterally outward while squatting like you're supposed to?

Nope, but I had been doing box squats as a dynamic movement/assistance exercise in addition to heavy squats. I was getting tons of hamstrings, pushing knees out. With flat feet I went as narrow as I could and still hit depth- even a bit closer than Date Tate recommends for box squats. No clue how it happened.

How to acquire olympic squat flexibility tho?

[[xeno]Julios]

dunno, i'm just getting into the game. But i have heard that wide squat stance without gear is a recipe for tearing up your groin and hip.

btw good stuff with the 405 deadlift - with or without a belt?

[Don Carlos]

I can honestly say my form in my squat is almost perfect. Ass to Grass every time, good solid high chest, though I can't go that heavy (100kg/220lbs while keeping that form). I need to spend some more time going heavy actually.

I will see if I can get a video from the gym so you can rip my claim to shreds

[feedback]

dunno, i'm just getting into the game. But i have heard that wide squat stance without gear is a recipe for tearing up your groin and hip.

btw good stuff with the 405 deadlift - with or without a belt?

425 with belt. IMO with a 1RM you should always use a belt. Haven't tried 405 unbelted, but did 3x385 a couple days ago without.

[[xeno]Julios]

yea I don't think a belt is cheap at all - doesn't really assist you just allows you to work harder.

Don Carlos, your back should only be approaching vertical on a front squat, else you'd be way off balance (or you've got really REALLY weird body dimensions).

This is a good read:

http://startingstrength.com/articles/squat_rippetoe.pdf

(see figure 2)

[plained]

lol what s the fascination with getting up with so much weight?

when ur fit u can do maybe maybe 20% more than when ur not fit, why keep doing it and draining urself?

elephant? camel? seems ilogical

[Don Carlos]

yea I don't think a belt is cheap at all - doesn't really assist you just allows you to work harder.

Don Carlos, your back should only be approaching vertical on a front squat, else you'd be way off balance (or you've got really REALLY weird body dimensions).

This is a good read:

http://startingstrength.com/articles/squat_rippetoe.pdf

(see figure 2)

I'll get a video :P

[feedback]

I've come to the conclusion that Starting Strength is an aesthetically terrible program. Never seen anyone who lifted on it look joocy.

[andyman]

i either broke or sprained or did something really f'ed up to my left wrist today when i fell.. can barely bend the damn thing back. still going to lift, of course. can't stop now