Quote:
Originally Posted by The Professor
just had my sh*ttiest workout in memory. it's shoulder day; but my arms are totally effin shot from squats. yup ... low bar position is a biotch. of course, I didn't realize this until I was doing overhead presses. my triceps were hurting so bad and so deeply that I almost couldn't take it. been close to tears a couple of times in the last hour. fuuuuuuuuuuuuuuk. 
followed the overhead presses with lateral raises. Worked up in 10-20lb increments from 130 to 200lbs (5-8 reps each). followed those up with rear delt raises. 175 (a warmup for me) hurt so bad, on my triceps and my lower bis, that I called it quits then and there.
i'm taking the weekend off and need to rethink the order of lifts for next week. I'd rather not change things too radically because I only have 2 weeks left on this cycle; but at the same time, this order isn't going to work. hmmmmmm....  |
Weird that the squat bothered you that much. I go with a relatively low back position, bar about the middle of my shoulder blades, and while occasionally, I will feel it in my wrists, my arms never do more than steady the bar. The full weight is always on my back. The only thing I can think of is that maybe you are not leaning forward enough? It does wind up being a more forward position the lower the bar is. At the bottom of my squat, the base of my ribcage is almost on my knees. When I am standing, I am leaning slightly forward, how much depends on the weight on the bar, more weight = more lean. I also go with a wide grip on the bar, my hands are at the outer edge of the knurl, almost to the plates, arms about 3/4 extended. Basically, your center of gravity is going to be over the middle of your feet. When you are lifting, that means the bar is over your feet for the whole lift - with a low back bar position, that puts you leaning quite a bit further forward than with a high back bar position. Gotta stick that butt out and keep your chest up.