Tilting at Windmills(Prognastat's Journal)

Where are you and where are you going?
prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Thu Oct 04, 2018 9:50 am

Finances September 2018

Still calculating the finances as 50% of our shared expenses as the divorce hasn’t been started yet and we are still sharing expenses.

Income September 2018

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| Category     |   $  |   %   |
|--------------|------|-------|
| Total        | 5375 | 100.0 |
| Paychecks    | 3252 |  60.6 |
| 401k         | 2123 |  39.4 |
This month’s income was a bit higher due to my wife receiving a bonus from work. My income was a little lower due to being on vacation for 3 weeks and not getting any OT during those weeks which usually means between 5 and 10 hours extra at 1.5 rate. The bonus outweighed the lower income to we still averaged higher than usual.

Spending September 2018

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| Category     |   $  |   %   |
|--------------|------|-------|
| Total        | 1942 | 100.0 |
| Home         |  847 |  43.6 |
| Pets         |  290 |  14.9 |
| Food         |  219 |  11.2 |
| Auto         |  132 |   6.8 |
| Entertainment|  128 |   6.6 |
| Bills        |  115 |   5.9 |
| Health       |  106 |   5.5 |
| Shopping     |   98 |   5.0 |
| Other        |    6 |   0.0 |
Went on a trip to visit family, but the ticket was already paid for in a previous month and I was staying with family so costs were barely higher than they usually would have been. We did have some vet related costs come up though. Other than that everything is trending in the right direction still.

Net Worth September 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Total        | 246,255 | 100.0 |
| Cash         |   9,194 |       |
| Home         | 108,365 |       |
| Investments  | 193,188 |       |
| Credit       |  -2,452 |       |
| Mortgage     | -62,040 |       |
Net worth grew about 5k from the previous month could be better, but I’ll take it.

Spending/Savings Rate September 2018

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| Category     |    $    |   %   |
|--------------|---------|-------|
| Income       |   5,375 | 100.0 |
| Spending     |   1,942 |  36.1 |
| Savings      |   3,433 |  63.8 |
Last edited by prognastat on Mon Oct 08, 2018 12:34 pm, edited 2 times in total.

PoorButWealthy
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Re: Tilting at Windmills(Prognastat's Journal)

Post by PoorButWealthy » Sat Oct 06, 2018 2:23 pm

While I was there my father in law helped me with some exercises that I was having trouble with, apparently I have a very short achilles tendon which is making it impossible for me to do the squats and lunges I've been wanting to add. I was however able to add deadlifts to my leg day. Hopefully I can stretch the tendon enough to allow me to add the squats and lunges.
Have you considered adding something under your heels (like e.g. small weight plates) and thus bringing your heels higher while doing squats and lunges? This helps a lot and often provides extra stability for the squatting. You could also consider purchasing a pair of weighlifting shoes with higher heels (e.g. https://www.roguefitness.com/adidas-pow ... matte-gold).

I have the same problem as you and I cannot squat without adding something under my heels or using weightlifting shoes.

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Kriegsspiel
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Kriegsspiel » Sat Oct 06, 2018 10:20 pm

I also can barely squat with good form without wearing lifting shoes. I've had the same pair for about 2 decades.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Mon Oct 08, 2018 12:11 pm

I might have to give that a try, currently when I've been attempting to do squats I just fall flat on my ass.

I think going forward I'll also add a savings rate to my financial journal entries to keep track of that over time hopefully seeing steady improvements.

Scott 2
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Scott 2 » Wed Oct 10, 2018 8:19 pm

Lifting! My favorite ERE topic :). I've had a lot of trouble with squat form. This long and boring video series helped me to think about the form differently - aligning a center of mass over a series of levers:

https://youtu.be/gpGA9f1boLQ

I'd summarize it as, you need to decide if you want your squat to be posterior chain dominant or quad dominant.

Posterior chain - wide stance, low bar, flat shoe, limited forward knee travel, a good amount of forward lean. I bet you can do this today.

Quad dominant - narrower stance, high bar, raised heel, more forward knee travel, limited forward lean. I bet this is what you struggle with.

I have a hard time doing a quad dominant squat, and it is what I want in my training. I have tight ankles and weak quads. They need the work. Some things that have helped me:

1. Height beneath the heels - a 5lb plate was enough for me. I eventually got tired of screwing with this and dropped it once I sorted the other tricks.

2. Doing some leg curls before I squat, to get my hamstrings firing in the bottom position. This helps keep a more upright torso.

3. Doing some glute activation work. I use a hip circle, walk forwards and backwards, left and right, do some body weight squats. Firing the glutes helps keeps the torso upright. It also reduces the amount of bend needed at the ankles.

4. Moving the center of mass of the bar forward relative to the center of mass of my body. High bar does this more so than low bar. You can take it further, with a front squat. If even that isn't working, a goblet squat might.

5. I also spent a lot of time playing with my squat stance width, trying to balance the trade off between foot spacing, upright torso and forward travel of the knees. Squatting directly in front of a wall will give you this feedback very quickly.

prognastat
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Re: Tilting at Windmills(Prognastat's Journal)

Post by prognastat » Thu Oct 11, 2018 10:56 am

Thanks for all the tips. Hopefully once things calm down at work again and I'm no longer working 11+ hours a day I can take some time to try making it work.

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Kriegsspiel
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Re: Tilting at Windmills(Prognastat's Journal)

Post by Kriegsspiel » Thu Oct 11, 2018 7:28 pm

Paul Carter wrote an article about different squatting styles on his Lift Run Bang blog a while ago that was helpful. Personally, I don't think you should "decide" to be a posterior chain squatter (low bar, wide stance) or quad (high bar, close stance). You just go with whatever you're strongest at and go for it. Personally, I squat with low bar position and fairly close stance.

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