**Marcus's HIT Dungeon**

[almostgone]

Thanks Prox.

TBH they are only bad when I squat heavy (for me) in a smith machine. When I do they hurt when I squat and will continue to hurt particularly going upstairs. If I squat lighter they are sore when I squat but not at other times. I've tried different foot positions but I'm sure when I can free squat again I won't have the issue.

BiB, that was an issue for me and how I ended up shopping for the used squat rack. When I squat in my Smythe machine I could get a shade lower than outside the Smythe and move more weight, but it just doesn't feel right. I don't know if it is related to the tear in my r. spinal erector about 2/3 of the way down my back that I did ~ a decade ago, but it feels like my hips don't track right on the way up in the Smythe machine. It's weird, because you get the easy balance in the Smythe, but it just doesn't suit me.
I'm on the same quest as you. Nice solid, squatting just using my squat rack.
LOL,.something is working, my quads are still fairly swollen from squatting ~ 18 hours ago.
My.numbers aren't impressive yet, but I get more reps, more weight, or more sets almost every squat day.
As a bonus, it's getting rid of some fat .....er, I mean increasing my power? Also, I agree, just because we are getting older it doesn't necessarily follow that we are automatically decrepit.
Unlike you I can't manage low bar position. My l. shoulder seems to limit me to high bar with a wide grip or at best mid-bar position.

[almostgone]

Check out Chris Duffin's channel out there is a ton of information what is really good for rehab and prevention. Amazing technician and he's improved a lot of my issues which has caused a big improvement in my squat.

X2 on Duffin. Look for his stuff on opening up the hips and.really, any of his videos are great. After I went through the breathing and bracing videos several times, I slowly started working my way through his stuff on YouTube with an emphasis on squat related info.

[almostgone]

Ok, guys, legs are trashed, but my brain won't shut down. Therapeutic Xanax and 1/2 Flexeril down the hatch.

[Capebuffalo]

Elbows pinned to my sides work best for me

As long as I can maintain almost vertical with my upper body and not bring shoulders into play I like to have elbows to the side but slightly back. Is there any benefit or not with this?

[DCI]

Ooh, you are.going to feel.that one tomorrow. Good luck at the wedding.!
I need to go buy a couple of pair of work boots tomorrow, but I don't really know how well I will navigate up then stairs. Safety toe shoes are upstairs and I'm pretty sure the rise over run of the stair treads is waaaaay below minimum code. However, I've known the people for a good 35 years or so and like.to support the Mom and Pop/family businesses as much as possible.

Lol yeh the pain is building my shoulders are fucking killing me everytime i turn my neck it hurts haha.

Safety boots are hideous to get around in ha.

The wedding id rather shit in my hands and clap than go to this but i must cos its a relation getting married

[Proximal]

Thanks Prox.

TBH they are only bad when I squat heavy (for me) in a smith machine. When I do they hurt when I squat and will continue to hurt particularly going upstairs. If I squat lighter they are sore when I squat but not at other times. I've tried different foot positions but I'm sure when I can free squat again I won't have the issue.

My pleasure. I'm going to check out the Chris Duffin stuff later to see what is on it, but will throw a few things out there that are very generic:

As AG said, the Smith machine, though it has its advantages, it does force you into a restricted movement, which could contribute.

The Patella/knee-cap is very effected by a tight Iliotibial band. Why? Gluteus Maximus attaches to it and if you use your Gluteus Maximus, it tightens the IT band & causes the patella to glide/track more laterally (to the outside) & causing pain. Soft tissue work on the IT band hurts like a m-f'r, but will help.

Also agree with AG about age, but at 45 you are getting to a point where age can be a factor so you can't rule it out entirely.

Let me check out the Duffin stuff and get back to you though.

Great workouts guys. Only abs & cardio for me today.

[almostgone]

My pleasure. I'm going to check out the Chris Duffin stuff later to see what is on it, but will throw a few things out there that are very generic:

As AG said, the Smith machine, though it has its advantages, it does force you into a restricted movement, which could contribute.

The Patella/knee-cap is very effected by a tight Iliotibial band. Why? Gluteus Maximus attaches to it and if you use your Gluteus Maximus, it tightens the IT band & causes the patella to glide/track more laterally (to the outside) & causing pain. Soft tissue work on the IT band hurts like a m-f'r, but will help.

Also agree with AG about age, but at 45 you are getting to a point where age can be a factor so you can't rule it out entirely.

Let me check out the Duffin stuff and get back to you though.

Great workouts guys. Only abs & cardio for me today

I don't.know if there's a correlation, but I get much less knee pain with a wider stance and toes pointed slightly outwards?
Looking forward to reading your posts, Prox, and your suggestions to BiB. Pretty sure I speak for all of us when I say "Thanks"!

[almostgone]

Ok, back to sleepus interruptus. Not sure who is running more in their sleep,; me or the beast.

[kelkel]

I've always done them like that kel. Far better at targeting the side delts. I also do alot on the cybex which takes all swing and any body movement out.

Love to try a cybex machine. I did join that little gym the first of the year but I've only managed to drag myself there twice. There's people there! WTF.

[marcus300]

Love to try a cybex machine. I did join that little gym the first of the year but I've only managed to drag myself there twice. There's people there! WTF.

With the cybex you drive with the elbow so it helps with my rc i'm feeling your not a peoples person

[kelkel]

With the cybex you drive with the elbow so it helps with my rc i'm feeling your not a peoples person

Think I'm just not used to working out around people any more. Feels odd.

[marcus300]

Think I'm just not used to working out around people any more. Feels odd.

I understand lol I try and go when its quiet so people don't talk to me

[GirlyGymRat]

Hi fellas.

[clarky.]

Morning fellas, Feel better this morning. No session this wk end i am resting till i am ok, catch up the night fellas hope all is well, off to work now.

[Back In Black]

My pleasure. I'm going to check out the Chris Duffin stuff later to see what is on it, but will throw a few things out there that are very generic:

As AG said, the Smith machine, though it has its advantages, it does force you into a restricted movement, which could contribute.

The Patella/knee-cap is very effected by a tight Iliotibial band. Why? Gluteus Maximus attaches to it and if you use your Gluteus Maximus, it tightens the IT band & causes the patella to glide/track more laterally (to the outside) & causing pain. Soft tissue work on the IT band hurts like a m-f'r, but will help.

Also agree with AG about age, but at 45 you are getting to a point where age can be a factor so you can't rule it out entirely.

Let me check out the Duffin stuff and get back to you though.

Great workouts guys. Only abs & cardio for me today.

Illl check the videos too.

In terms of muscle tightness then certainly my hip flexor are on the right side, I'm doing standard hip flexor stretch as well as one for the iliopsoas though only added the latter in the
Is week. Lower back right hand side is tight, I should stretch this more often and should try stretching it before I attempt to squat to see if that helps.

Had my IT band stripped by a sports masseuse about 10 years ago, I confirm it hurts like a cunt, lol. At the time I had patelloformal tracking syndrome caused by all of my cardio done on a bike I think.

[GirlyGymRat]

Think I'm just not used to working out around people any more. Feels odd.

I love people. They are really truly fun to watch.

I thought for sure some pretty young thing would ask you to explain how to do weighted hip thrusts.

People rarely surprise me anymore. You did.

[NACH3]

Morning fellas & GGR! good to see you - you sound like your feeling much better?!

Had a great dinner with some family last night 3 of us put down so much food they gave us free desert(which I passed on.... not)! Lol needed a good carb up after legs!

Needless to say my legs are absolutely smoked! Sore as fuk!

Hope you all have a great w/e! Kickass everyone - I'll be hitting arms today!

[almostgone]

Hi fellas.

Hello, GGR!

[NACH3]

Illl check the videos too.

In terms of muscle tightness then certainly my hip flexor are on the right side, I'm doing standard hip flexor stretch as well as one for the iliopsoas though only added the latter in the
Is week. Lower back right hand side is tight, I should stretch this more often and should try stretching it before I attempt to squat to see if that helps.

Had my IT band stripped by a sports masseuse about 10 years ago, I confirm it hurts like a cunt, lol. At the time I had patelloformal tracking syndrome caused by all of my cardio done on a bike I think.

Let em get deep into your psoas muscle - hurts Like a MFer... another is stripping the muscle through a ROM via A.R.T... Active Release Therapy... I'll find a video of Dennis Wolfe getting it done... he's being tortured ugh

https://m.youtube.com/watch?v=wnVaUTJpkqs

[Capebuffalo]

Morning Players.

[NACH3]

Morning Players.

What's up buddy!

[Cuz]

Mornin guys, should get results monday...think i got food poisoning last night but im ok, takin the two days off from training

[Capebuffalo]

What's up buddy!

Getting ready for a 5-6 yr old basketball game this am. Living the dream

[NACH3]

Mornin guys, should get results monday...think i got food poisoning last night but im ok, takin the two days off from training

Hope you feel better, Cuz... hoping it passes quickly!

Getting ready for a 5-6 yr old basketball game this am. Living the dream

Very cool! Enjoy m friend!

Gonna Hit arms in a bit.

[Bio-Active]

Good Morning hitters. I have to work today but i am headed to the gym before work. Have a great Saturday!!

[Bio-Active]

Mornin guys, should get results monday...think i got food poisoning last night but im ok, takin the two days off from training

Sorry to hear brother hope you get better soon!!

[Sfla80]

Morning guys!

Busy day, gym in a few gonna destroy my arms. Then gonna finish my tattoo today, haircut and then date night.

First Saturday off in long time. Time to enjoy


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[almostgone]

Ugh, waking up (again). Got a bit of studying done for the upcoming evalution at work this week and will do more over the next few days.
Quads are still swollen like when I finished the squats, but the squats were Thursday night. Have been ridiculously hungry and have been eating at least every 5-6 hours since early afternoon yesterday. Either a big salad with 8-10 oz. of chicken or 5-6 oz of steak with a small red potato here and there.
Got.out of the shower earlier and the wife did a drive by to see if I was hungry again (yet). She stopped and called me over and gave me a WTF. Said she knows every scar on my body and thinks she knows what caused most of them, but she thought she saw a new long scar on my right upper quad.
LOL, believe it or not, I am.starting to get veins slightly showing through the fat! Still too much bf, but occasionally I do see a slight change. No idea why this happened other than the squats, unless it's because my quads are still swollen?
Anyway, fvck it, I'll take it and do my best to keep moving in the right direction.

[almostgone]

Morning guys!

Busy day, gym in a few gonna destroy my arms. Then gonna finish my tattoo today, haircut and then date night.

First Saturday off in long time. Time to enjoy


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Enjoy it, Sfla. You guys deserve a nice evening.

[almostgone]

Mornin guys, should get results monday...think i got food poisoning last night but im ok, takin the two days off from training

Keep the fluids going in, Cuz. If it continues and you notice a good bit of bloating in the stomach area, you may want to go check in with the Dr. If it is food poisoning, it may not clear up.on its own.

[almostgone]

Getting ready for a 5-6 yr old basketball game this am. Living the dream

Enjoy it, Cape!

[marcus300]

Afternoon guys and gals

[Sfla80]

Just killed arms. Finally been doing what bio used to do. Like the routine. Especially in a busy gym.

Db over head (french press) 2w 1f 2w

Straight into seated alt db curls 2f 1w 1d

Db incline skulls 1f 2w straight into db incline curls (palms up no rotation) 1f 2w 1d

Vbar pd 2w ddd

Rope cable curls 2w dd

Cable kick backs 2w

Bent over ISO db curls 2w

Arms are trashed. Eating now and then on my way to tattoo shop.

Hurting today. Hurts to walk, stand, sit. Radiating throughout my leg.


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[Igifuno]

Morning guys. Feel better cuz, sounds like a great day ahead sfla. AG, Marcus, nach, Cape, bio you guys have a kick ass day. About to go for a country drive with the girls and a short hike. Little shopping later then dinner dinner with the fam tonight at Maggianos. I'm thinking veal chop.


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[Proximal]

Illl check the videos too.

In terms of muscle tightness then certainly my hip flexor are on the right side, I'm doing standard hip flexor stretch as well as one for the iliopsoas though only added the latter in the
Is week. Lower back right hand side is tight, I should stretch this more often and should try stretching it before I attempt to squat to see if that helps.

Had my IT band stripped by a sports masseuse about 10 years ago, I confirm it hurts like a cunt, lol. At the time I had patelloformal tracking syndrome caused by all of my cardio done on a bike I think.

To rule out arthritis or a laterally positioned patella, X-rays should help. Don't want to worry you, but 45 is not that young anymore, despite your strong mindset. I know from experience as a PT and from myself - and when my hips started to go, there was no stopping them.

Congrats on the IT band experience. I get pretty damn jumpy when it's done to me, almost need to be stapped down.

You should have that person with the kinesiology experience work with you. If they know their stuff, seeing you first hand is priceless so they can make little adjustments here & there as needed.

Saw the squat vid with Duffin - dude knows his kinesiology pretty damn well, very impressed. To keep it "brief":

1. Upper body posture. I liked his usage of the lats, not so much to brace the lower back, but to retract/pull back the shoulder blades. Though not mentioned on the video, this will help prevent the thoracic spine from rounding forward. Bracing/cocontracting the lower back tricks could take up pages so I won't go there

2. Hip/low back (& ankles) mobility: find the tightness and address it by stretching/manual work.

3. Hip/knee/foot alignment: playing with your stance width & foot angle to find what works for your personal biomechanics - as our proportions/ biomechanics vary from person to person.

4. This is where the face to face with the kinesiologist will be very helpful because there are some intricacies involving the foot not flattening (make sure you've got decent support in your shoes with good arch support) or the lower legs not rotating in. Duffin alluded to them towards the end of the video that I saw, bit didn't explain. This is where gluteus MEDIUS (NOT Maximus) is critical, and that too is a lengthy explanation.

Actually any of the above can affect your mechanics & contribute to the knee pain. Very sorry, I get lengthy and long winded with my explanations - apologies.

Hope this is a good start!

[almostgone]

Just killed arms. Finally been doing what bio used to do. Like the routine. Especially in a busy gym.

Db over head (french press) 2w 1f 2w

Straight into seated alt db curls 2f 1w 1d

Db incline skulls 1f 2w straight into db incline curls (palms up no rotation) 1f 2w 1d

Vbar pd 2w ddd

Rope cable curls 2w dd

Cable kick backs 2w

Bent over ISO db curls 2w

Arms are trashed. Eating now and then on my way to tattoo shop.

Hurting today. Hurts to walk, stand, sit. Radiating throughout my leg.


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Not getting any relief at all, Sfla? Maybe a night a way from.work off of your feet will help out?

[kelkel]

People rarely surprise me anymore. You did.

That's our secret.

[almostgone]

/> Working tonight, and of course Sunday night starts my regular workweek, but I believe I'll put in for a vacation day Mon. night. Have a Dr. appointment Tues a.m. anyway and have a few.other things I could take care of. Will get those calves in tonight before work and post it up early a.m. E.S.T.
Going to have a slight cheat meal of chicken chow mein w/o any sauce and the relax and crash.
Everyone enjoy your weekend safely, please!

[kelkel]

Let em get deep into your psoas muscle - hurts Like a MFer... another is stripping the muscle through a ROM via A.R.T... Active Release Therapy... I'll find a video of Dennis Wolfe getting it done... he's being tortured ugh

https://m.youtube.com/watch?v=wnVaUTJpkqs

OMG look at about the 5:30 mark and take in how small the guys hand look up agains Wolf's arm!

[BG]

Quick update guys.....

So I planned on competing again in april, I primed real good for my cycle, its been a while since Ive ran one, been about 4 years since a real good one. I bumped my test to 500, primo 500 and tren at 150mg per week. Things went well with the primo and tren until I bumped my test up, when I hit 35 years old I started having estrogen problems, I have a real hard time controlling it, so F'ing touchy. So when I bumped up my blood levels became unstable which always causes some acne on the back of my neck. So it started but wasnt to bad, then I got sick and I missed a few of my E-control and it got so bad. So I dropped the tren because I was on that for a little while. A friends wife passed so I went and got a hair cut for the funeral and that fully in-flamed the back of my head. It was so swollen I couldn't turn my head all the way and that shit hurt so bad when putting my head on a pillow I could barely sleep. I ended up dropping everything, test down to 200 and learned another lesson AGAIN the hard way, my body just doesn't want it anymore. So I went to the doc, got some anti's and its almost gone. It was a nice try, but another fail. Two good things, my prime was so good Im in very good shape/metabolism is incredible and found out primo is a GREAT compound. I 100% recommend running it, save money, get the Bayer amps, run 500mgs for 16 weeks. With a good prime great things will happen and I feel real good while running it, no sides at all.