I’m 37 and have been working out on and off for over 20 years. As some may recall from my previous posts, over the last year I have been doing my squats on a Smith Machine because I have what’s called “Hip Dysplasia” which severely limits my flexibility, balance, etc.
However, over the last few months, I have been reading and watching many videos (thanks, Sensei) about proper squatting and stretching exercises and practicing them. About 2 weeks ago, when doing my squats, I “accidentally” dropped well below parallel and went just about ATF. Granted, had I not been on the Smith I would have toppled over but the important thing was I was able to actually stretch that much.
This got me thinking that perhaps I might be able to keep improving my flexibility even more. So, I’ve been stretching every day for 10-20 minutes and low and behold I was able to do a proper body weight squat today for the first time in many, many years! I did a set of 3 and then managed to eek out 7 more singles throughout my workout today. Needless to say I was very pleased and wish to thank several of you (Jorge Sanchez, rbtrout, zen monkey, sensei, big tall ox and others) who have encouraged me directly or simply had posts that contained some insight.
My new goal over the next few weeks will simply be to build up to several sets of 5 or 10 body weight squats so I can build some strength and flexibility.
On a side note, I also started to improve on my DL and have started to do some Standing overhead presses. I’m keeping the weight down on these just working on proper form. Usually doing a 5x5 type routine. I also altered my workouts so that instead of doing 1 or 2 workouts a week doing H.I.T. type routines going to failure each set, I instead go 4 days a week doing a M-Th Lower Body and Tues-Fri Upper body split with about 50 to 70% max weight. I think my body just needed a break from the high intensity and I’m feeling more energetic as of late.
As for squats, my goal is to hopefully be doing the 45-lb bar before year’s end. I just can't believe I did a real squat!