Recent posts by MatrixJJC on Kongregate

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Topic: Off-topic / Health & Fitness

Answer questions? What?

dsand’s post for example, and a few others if you browse the pages. The questions aren’t a hassle since they’re rare, but I’m starting to dislike posting my videos. It’s not that organised and I just noticed my posts page only goes up to 10. I was using this as a diary for tracking my progress, but there must be more organised sites for that.

 
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Topic: Off-topic / Health & Fitness

diary

This and to answer questions, but it’s becoming a hassle.

 
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Topic: Off-topic / Health & Fitness

Front squats:
235 × 3 × 3

My back is still sore and I didn’t feel like lifting so this is pretty much all I did today.

 
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Topic: Off-topic / Health & Fitness

Deadlifts:
310 × 5
350 × 3
395 × 5

Back squats:
275 × 3 × 3
215 × 3 paused
215 × 3 × 3 paused

Could this be due to a anterior/posterior imbalance?

Probably. Doing more pushing than pulling will always eventually lead to that. I suggest trying to fit in more general upper back work such as pullups / pulldowns and face pulls. You may already know this but stretching and ice / heat treatment are also vital for proper recovery.

 
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Topic: Off-topic / Health & Fitness

Pressing:
135 × 3
150 × 3
170 × 6

Rows:
225 × 8
225 × 3 × 8

Close grip bench:
260 × 3 × 3

 
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Topic: Off-topic / Health & Fitness

Back squats:
275 × 3 × 3
210 × 3 paused
210 × 3 × 3 paused

Sumo deadlifts:
315 × 3 × 5

 
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Topic: Off-topic / Health & Fitness

Front squats:
225 × 5 × 3

Rows:
275 × 3
275 × 3 × 3

 
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Topic: Off-topic / Health & Fitness

Deadlifts:
290 × 3
330 × 3
375 × 6

Back squats:
265 × 3 × 3
205 × 3 paused
205 × 3 × 3 paused

 
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Topic: Off-topic / Health & Fitness

Pressing:
125 × 5
140 × 5
160 × 8

Rows:
225 × 8
225 × 3 × 8

Close grip bench:
250 × 3 × 3

I’ll let them come forward.

Hi.

 
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Topic: Off-topic / Health & Fitness

Back squats:
280 × 1
305 × 1
325 × 1
205 × 3 paused
205 × 3 × 3 paused

Sumo deadlifts:
315 × 3 × 5

 
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Topic: Off-topic / Health & Fitness

Front squats:
225 × 1
250 × 1
260 × 1
200 × 3 × 3 paused

Rows:
225 × 8
225 × 3 × 8

 
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Topic: Off-topic / Health & Fitness

Deadlifts:
270 × 5
310 × 5
350 × 7

Back squats:
275 × 1
300 × 2 × 1
200 × 5 paused
200 × 2 × 3 paused

 
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Topic: Off-topic / Health & Fitness

225 × 3 × 3 close grip bench technique work

I haven’t benched in a few months but this was very easy and didn’t bug my right shoulder.

 
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Topic: Off-topic / Health & Fitness

155 × 5 × 3 front squat technique work

225 × 3 × 3 deadlift technique work

225 × 3 × 5 sumo deadlift technique work

185 × 3 × 3 back squat technique work

 
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Topic: Off-topic / Health & Fitness

Any advice on how to do multiple chin-ups? I know weight loss and shoulder work is important, but anything else I can do?

Grease the groove, do a couple sets of moderate reps a few times a week. If you can’t do one or more than two-three then negatives will help; jump into the top position and slowly lower yourself. Also make sure you’re doing other types of pulling such as rows and deadlifts, your back has many muscles and those lifts assist each other.

Weight loss for pullups isn’t that important, you just have to get stronger. I’m at 250 bodyweight and can do 10 fresh. I don’t train them often but when I do it’s usually 3-5 sets of 5-8 reps.

 
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Topic: Off-topic / Health & Fitness

I’ve had a pretty serious ankle injury that has bed-ridden me for 3 months and now I am weak, any advice for how I get back into it after rehab?

StrongLifts 5×5 or any other tried and true beginner program, but most follow the basic 5×5 template.

 
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Topic: Off-topic / Health & Fitness

185 × 8 × 3 back squat technique work

leg day

Squat every day.

 
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Topic: Off-topic / Health & Fitness

225 × 8 × 3 sumo deadlift technique work

 
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Topic: Off-topic / Health & Fitness

Pressing:
140 × 5
155 × 3
175 × 5

Rows:
225 × 8
225 × 3 × 8

My lower back is very tight today.

 
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Topic: Off-topic / Health & Fitness

I got sick so I had to take a few days off. I’m still a bit ill, but I’m feeling better than the past few days so I decided to get my deadlift session done.

Deadlifts:
305 × 5
345 × 3
390 × 4

If I wasn’t still sick and my coffee maker didn’t break this morning I think I could’ve gotten 390 for 5 or 6 reps. I’m satisfied though, I was only hoping for 3.

Sumo deadlifts:
315 × 3 × 3
1 2 3

Form was off, it felt weird doing sumo after conventional.

I won’t be doing squats for a few sessions because my right Achilles tendon and calf are bothering me, it started last week. It doesn’t feel like anything major but it’s better to be safe than sorry. As a result I’m going to take an early deload next week because of my health and lower leg issues.

 
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Topic: Off-topic / Health & Fitness

Pressing:
130 × 3
150 × 3
165 × 7

Rows:
275 × 3 × 3
185 × 10

I couldn’t record my heavy sets, but they were harder than I expected and I didn’t pull all the way up for every rep. I missed by an inch or two. I shouldn’t have done heavy rows the day after squats and deadlifts, I’ll save them for Wednesdays and do moderate rep work on Saturdays.

 
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Topic: Off-topic / Health & Fitness

I may be wrong, but I don’t think that I need to relearn the movement, I squat to depth with solid form, straight back, proper hip drive but I have a few small problems.

You’re squatting to depth, but it’s not solid form. The issues in your video are major and should be addressed immediately:
Knees caving or only going inward results in knee injuries and doesn’t allow for hip drive. You get hip drive by opening your knees which opens your hips.
Your back may be straight, but having too much forward lean and not locking out your hips and knees will put unnecessary stress on your back.

The best ways to fix technique issues are to do research on proper technique (look at the channels I’ve linked), smash your mobility / flexibility with stretching catered to your weaknesses, and teaching yourself proper motor patterns with a lighter weight instead of increasing it with technique issues.

I used to squat low bar before my injury (the injury was non-weightlifting related), then when I was able to squat again after 3-4 months off I switched to high bar and worked my way up from just the bar and squatting 3x a week. If you go to my YouTube channel and see my oldest and newest squat videos, you can see my technique has improved greatly, and that’s from focusing on the things mentioned above.

 
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Topic: Off-topic / Health & Fitness

Couldn’t lock out because the way that I low bar squat the bar would slide down my back if i didn’t lean forward a bit.

Forward lean shouldn’t affect locking out. Your hips and knees should be locked when squatting or else you’re just teaching yourself a bad motor pattern and doing the lift incorrectly. Look at Ben Rice’s videos, he also squats low bar.

Slight caving of knees is a fairly common, I am not sure if it is detrimental at all.

It’s common with bad technique and can cause knee injuries. When you descend your knees should go out and forward in a fluid motion and when you ascend they should start to return to the starting position, not cave. In your video your knees only go inward. Bryce Lewis demonstrates proper squat technique here and what he’s doing in the video helps greatly with technique.

Doing any exercise with improper technique will eventually lead to injury. If you have any major form issues like in your video then they should be addressed immediately, usually by lowering the weight and re-learning the movement.

 
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Topic: Off-topic / Health & Fitness

Back squats:
260 × 3 × 3
1 2 3
185 × 5 paused
185 × 3 × 5 paused

Sumo deadlifts:
275 × 3 × 5
1 2

 
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Topic: Off-topic / Health & Fitness

http://www.youtube.com/watch?v=kCvspJFRYsE

Your knees cave in hard and you don’t seem to lockout at the starting position. Bryce Lewis talks about bracing and the starting position here and shows what it shouldn’t and should look like at 3:25. He also has a bunch of other squat and mobility tips on his channel.