Great goals tim on the exercise and as far as that long term goal of stepping onstage, thats great
I actually tore my acl, grade 2 pcl and mcl, and had a partial meniscectomy on my right knee. So when I was learning to walk again I had a lot of time to read up on the science of squatting.
When you introduce stress to the knee in form of quadriceps loading you have two mechanisms, anterior loading (leg ext, etc) or compressive load (squat, etc). Anterior loading has huge amount so strain on all the ligaments of the knee through all the ROM, with the peak at lockout. On the squat we find that the peak ligament forces are not on the acl past about 100 degrees of flexion, pcl forces remain relatively constant and at 80% of max are roughly equivilent to a leg ext (remember the lower loading ability of this in the relative 80% of max).
You also have compressive forces and shear forces at the knee meniscus. These forces in squatting are higher at lower knee angles then drop then raise again as you go deeper. The measured forces max out at about 5Mpa (I think those were the units) at 140 degrees of flexion, much lower than the >21Mpa needed for damage. These forces are also transferred around the knee differently dependant on the angle of the shin. The more upright the shin then less knee forces, but this transfers the forces 100x greater to the hip and lower back. So a neutral position is best.
In terms of the depth of squatting somewhere between 125 and 145 degrees is best for the knee. But this has to be taken in respect to the lower back and hip mobility. Basically you cannot go deeper than your hip mobility allows lest your back round and transfer even greater forces to the spine (all shear the worst kind). I've worked on my mobility as part of my rehab so it isn't as much of an issue for me but it could be for others yet to gain the mobility.
Plus I live in the country, so that is a little prohibitive at the moment to competing, but I hope to relocate in the next year or two and this opens the door. I've heard that doing a good show and getting the pics are well worth it. I have a light frame so I will carry more muscle at the same weight than others at my height, but I'm also likely to be up against guys 6" shorter (although nothing like a Front DB Biceps over their heads to make them look small!).
Hypo: Thanks dude. I'd say life is what is getting in the way of the competing but it can't hold me back from the other goals. Competing will just have to wait a little.
Big_guns_lance: Thanks dude. I think by having that long term goal as well as the short term ones keeps you focussed. I won't suddenly have a beer gut (easy to do in the country), I won't suddenly decide to thin down, etc, etc.
^ thanks Rocky! Good to see you've been keeping up those heavy ass dips!!
I was on the road this week for work. Presented at a conference a bit of research we did end of last year and did a radio interview. I was also on the organising committee so only had two chances to train. On the plus side it was at my old gym which they have recently upgraded with DB's now going up to 60kg in 2.5kg increments!!! Apparently the manager is a little/short asian guy that is into his BBing. I never thought of him as strong enough to use 60kg DB's, but I guess he wants a stronger crowd to train with.
Anyways what I did:
Overhead squat 80kg
Front Squat 120kg
Clean (only one rep to re-rack bar) 120kg
1 legged Leg press 6 plates
1 legged Hammy curl 30 (whatever the hell "30" is in kg or lb or drams)
Calf raise on leg press 8 plates
Hammy 1 legged back extension (reps)
DB Incline bench 47.5kg
DB Flat bench 55kg (only one set, had to take advantage of DB's)
Cable row 110kg (supposedly)
Close grip bench 110kg
Tricep ext 10 (whatever "10" is)
Preacher Bicep curl 35kg
I loved training in a gym for a change! Got me caught up on crappy technique, commercial radio, and gym neophytes. I was amazed at the guys that were benching while I was close grip benching; they were using about half what I was, yet they used the same weight on the isolation exercise I did. Bearing in mind the extra 3-4" on my arms and I wasn't fussed, but illustrates just how little isolation exercises benefit your physique.
impressive all over man, all the presses stand out, specially being able to close grip bench 110, thats strong shit. front squats are damn good too:) i would really appreciate it if u took time to write up the reps and stuff too though:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Big guns lance: Thanks dude, I'm happy with both of them considering the time off I've had.
Bulkboy: The close grip was surprising actually. I put the extra 10kg down to the better bench at the gym than the one I have at home. Just that little bit more stable and thus I press better. I didn't include the reps because I was doing it from memory after I got back from the trip, but the 110kg close grip was around 8 reps, the front squat I only remember hitting the rack in the bottom position on every rep which made me pull up before I intended to.
Braaq: It was a international collaboration for a ruminant nutrition trial that I ran the end of last year. Looking at starvation adaptation and the related blood markers and muscle proteomics. Now I just have to right the thing up......:crymeariver:
Ok last night I was meant to train legs. It was cold, the air was dry, my tonsils were feeling swollen and it had rained earlier. So I was feeling about as much like training as a fat person staring at a choice between the couch and the treadmill. Of course I didn't want to make my flu symptoms spark up again, but I also didn't want to add any new words like "pussy" or "wimp" to my vocabulary.
It has been awhile since I have done anything resembling cardio, let alone done a circuit style workout. My idea of cardio is to jump rope in between sets of real work, or take the dog for a run. So this was something different for me. I started off by doing the good old pullup, no kipping, no stopping. Then straight into the pushups, then I grabbed a plate and did some "bodyweight" squats, then to finish off a quick set of single leg SLDL's with a light dumbbell. This left me a little puffed, but my heart was pounding in my neck. I assume it had migrated to my neck in order to escape out my mouth if I made it work any harder. It could have also assumed that moving closer to my head would allow it the perfect opportunity to pump more blood to my head so that I would use my big brain to figure out that this cardio thing was not a good idea.
Well I didn't really care for my change of heart position. I did my second circuit. By this time I was feeling light headed and like I really needed to eat something so I could throw it back up. Due to the inefficiency of this I just decided I'd try and spit the foul taste out of my mouth and continue to pant. Wonder how long it will be until I do another circuit?
Squat BW+20 x20
1 Leg SLDL BW+12 x15
Squat BW+20 x20
1 Leg SLDL BW+12 x15
Skeptic: :imcoolurnot: You are now a man!
Pickle: No vid of it, but then again I haven't downloaded the last lot of pics and vids of training off my camera yet. I would like to get a vid but the missus seems to like being inside in front of the heater at the moment
Ok standard upperbody day last night. All weights in kilograms.
Thick bar dumbbell row
Rope fatman (think of a reverse pushup/fatman pullup/inverted row, that instead of using a BB you hold onto a rope and pull out and back)
Rope tricep ext (ditto above)
BB bicep curl
Soundtrack: Guns 'n' Roses, Nightwish, Poison, Edenbridge. Licensed under Tim's iPod records.