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Hello,
27 years old, 5'11'', 170lbs.
Last time i showed my squat , it was mentioned, that I have a loss of lumbar extension in the bottom of the squat. Is it better this time?
Just for clarification, I'm able to control my lower back willingly, but it seems that I have problems to hold it tight under load.
In addition, I narrowed my stance and tried to go to full depth every rep.
45 rear view:
Squat0403TUBOW - YouTube
Side view:
Squat0403TUBOW2 - YouTube
Thanks in advance!!
You are lifting your chest on the way up. Keep the chest down. Drive the hips the whole way up
Kudos ! on the TUBOW 👍 although I do prefer the $399.99 SS version.
Cor,
I mentioned that your extension was being lost in the previous upload. I am not a coach, but I will say these are VASTLY IMPROVED. Good job and listen to Ryan’s advice. How do your hips/glutes feel now?
Yeah, one problem solved, and woops there's another :) Better actually, hope it stays this way !Quote:
Originally Posted by Frank_B
Mine is the German Version. Only € 299.99Quote:
Originally Posted by Panda
Oh and one question concerning nutrition:
You saw me on the video: I'm weighing 173 lbs, started with 163, but I'm one of these "skinny fat" guys. I'm gaining weight easily, I was even a little fat once. I just wondered if the GOMAD advice is right for me. I followed it (ok on some days it was 3 Litre whole milk). Rip mentioned in the blue book that guys with more than 20% bodyfat should not drink that amount of milk, but i dont know if I'm above that level.
Tanks and Have a nice weekend!
I think Rip was talking about overweight/obese people who also happen to be above 20% bodyfat. You are not overweight/obese and the milk is there because it has a high calorie content, with plenty of protein and other goodies to help you grow. Drink the milk (I like to make protein shakes with mine). Also, I suggest monster mash. I discovered it after having lost a lot of weight due to COVID-19.Quote:
Originally Posted by Cor
I use:
2.5 cups of medium grain rice (I personally prefer Japanese sticky rice)
2.5 pounds of cooked hamburger/bison
4-5 Yukon potatoes (that's my personal taste preference, I'm sure any potato will be fine)
Multiple handfuls of spinach or kale
A carton of tomatoes
1 cup of chicken stock
Optional:
I think people usually use red bell peppers, but I can't eat bell peppers. I just asked Rob Santana about this in a thread and he recommended a substitute of mushrooms and/or Brussels Sprouts. I don't like mixing Brussels Sprouts into stews/soups because they dominate the flavor profile, but mushrooms are great with this.
I cook the rice and meats separately. For the potatoes, I dice them and then put them in a fry pan with butter, salt and pepper. I fry for 5 minutes, then roast them in the oven for 5 minutes. I alternate fry and roast cycles maybe 2-3 times. On the third fry, I add all the spinach/kale and tomatoes. Then I do one more roast cycle.
Then I mix the rice, meat, potato/spinach/tomato mixture, and chicken stock all together in one big "mash." Then I separate into individual bowls and refrigerate.
It's quick, easily digestible calories that you can have as a snack in-between meals. Drink with milk or have that at a different time.
So how did you fix your lumbar spine from going into flexion at the bottom of the squat? I have the same problem, except more pronounced, and I can't for the life of me stop myself from doing it.
Full Lumbar Flexion at bottom of the squat?Quote:
Originally Posted by MeatyMan
Thanks Frank, that's some really good advice and recipe! I will definitely try that ! :)
I just focused harder on squeezing my lumbar muscles, the muscles around my lumbar spine,the entire time. To keep it rigid. Seems to work.Quote:
Originally Posted by MeatyMan
I could controll them since i can remember, but before I just "forgot" to squeeze them hard.
