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Weight lifting workouts

Monday, October 15, 2012

My weight lifting has been generally OK with some exceptions.

1. My squats have suffered from the form problems. Form in squats is not trivial, and becomes critical when the weight increases sufficiently (for low weights, the problems with the form are not really very obvious). There are 5 rules to correct form:
- Barbell position. One can have high placement and low placement of the barbell; in the former the barbell is above the shoulders and in the latter, behind the shoulders. Both are valid forms, but you can't deep squat when the barbell is high in order not to stress the back. A great video is here: startingstrength.

- Feet position. The feet have to be shoulder width apart and the they must be at a 45 to 60 degree angle to the line connecting the feet.
- The back. The back should be straight throughout the motion, or it gets stressed; a heavy enough weight can cause stresses to be come to large and cause back pain.
- The knees. The opening and closing movement of legs must happen in the plane of foot-knee-hip, no out-of-plane movement is allowed.
- The hips. Hips must go lower than the knees to stress the muscles at the back of the legs, but this is possible only when the barbell is placed low. When the barbell is placed high, no more than parallel hips and knees is allowed.

Obviously this is not a trivial exercise to do. There are so many points to pay attention to. All these points are very important, but their importance is hidden when the weights are low because those weights are managed somehow. However, once the weight increases significantly, then all the problem areas suddenly show up. The main problems I had with squats were the first and the last items. I cannot place the barbell low, yet I was trying to squat deep, whereas I should have squatted until the line that passes through my knees and hips are parallel to the ground.

So I did my 5 sets of squats as 1x5@60kgs(132lbs)+4x5@80kgs(17
6lb), but this time I had no neck pain and I hope I will have no back pain either, if I have really had the correct form during those exercises.

2. Overhead presses. Here I have raised the weight from 45kgs(99lbs) to 47.5kgs(104.5lbs). Obviously I sucked: 2x5+1x4+1x3+1x1@47.5kgs(104.5l
bs). But I expect to overcome this weight in about 2 weeks.

3. Dead lifts. The great workout of today were the dead lifts. I did 1x5@115kgs(253lbs).

In general I am quite happy with the weight lifting that I have been doing, but I also need to get some high intensity cardio. At some point I would like to try some intermittent fasting too.
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