Jon Kramer
  • Male
  • Toledo, OH
  • United States
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Jon Kramer's Discussions

Front Squat Woes

Started this discussion. Last reply by Cthulhu's Revenge Feb 28, 2015. 20 Replies

I need some help, gentlemen. I'm 19 in college and my friend and I work out every morning before class. Our current leg day routine is:Lying Leg CurlSeated Leg CurlFront SquatLeg PressLeg…Continue

Marine Basic Training Graduation

Started this discussion. Last reply by J.L. Jan 9, 2014. 4 Replies

Hello gentlemen! I could really use some help right now. My best friend is graduating from Marine Basic Training (in Parris Island) Friday morning and I am going to go watch because I am probably the…Continue

College Fraternities

Started this discussion. Last reply by Johnny Dec 3, 2013. 6 Replies

Hey gents, just wanted to get an opinion on college fraternities from you guys. My first semester at college will be wrapping up shortly. I didn't rush a fraternity this semester but my friend is…Continue

Minimalist Shoes and Running

Started this discussion. Last reply by Alex Mares Aug 5, 2013. 9 Replies

I just used my new minimalist running shoes for the first time on Wednesday and today (Friday) my ankles hurt. Not only that but my calves are pretty tight. I only did 3 minutes of running and then…Continue

 

Jon Kramer's Page

Latest Activity

Cthulhu's Revenge replied to Jon Kramer's discussion Front Squat Woes
"I'll do it as long as I can, very enjoyable. yes foam rolling does help, also with any aches after the session but they still hurt a little."
Feb 28, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"You can still milk the program.  Just start blocking it.  Go three weeks at incremental increases, then deload 10% on week four.  So say you end week three at 200#s, begin week four at 180#s. For your hipflexors, have you tried foam…"
Feb 27, 2015
Cthulhu's Revenge replied to Jon Kramer's discussion Front Squat Woes
"I second StrongLifts. I've been doing this for about 4 months now, coming to the end of it as I can no longer maintain the incremental increases per session. I found best to do 4 weeks on, and take a week off as my hip flexors hurt from…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"Do your calisthenics, but instead of weights, try an isometric (static hold) routine.  I'm partial to Precious Monk's, but yoga works too.  Isometrics have a way of resetting your nerves.  Helps you forget old form…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"You asked what's going on in your body: In the beginning, as an untrained (newbie) strength trainer, whether it's bodyweight or powerlifting or weightlifting or bodybuilding; the same processes occur.  The first 6-12 weeks is almost…"
Feb 27, 2015
Jon Kramer replied to Jon Kramer's discussion Front Squat Woes
"Thank you so much for all your help! I think I'm going to take a week off, maybe do some light weights or calisthenics over spring break, and then start the 5x5 routine when I get back! You've been an amazing help!"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"In University terms, you just signed up for a graduate course without taking "Intro to ___".  Which I've done.  And which is painful. Volume refers to your rep/set scheme.  Intensity refers to your weight, or in…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"I don't know the question has been answered. Is this just leg day?"
Feb 27, 2015
Jon Kramer replied to Jon Kramer's discussion Front Squat Woes
"My body is pretty average. Definitely not shredded or huge, but don't have toothpick arms: somewhere right in the middle I guess. By volume I assume you mean too much weight, too many exercises, and basically too much everything? Is that…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"Oh yeah. Your form is probably off. Front squat shouldn't really be felt in the hamstrings or inner thighs. It's a quad exercise as much as a lowbar back squat is a hamstring exercise."
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"So, you're not underweight.  You're actually right in the middle of a healthy weight range.  Whether that matches up to what your ideal body comp or image is, I don't know.  But really, a bulking routine shouldn't…"
Feb 27, 2015
Jon Kramer replied to Jon Kramer's discussion Front Squat Woes
"I'm about 5'4"."
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"How tall are you?"
Feb 27, 2015
Jon Kramer replied to Jon Kramer's discussion Front Squat Woes
"Full Routine: Cardio (Light walking/jogging) 5 min. Lying Leg Curl (3 sets, 8-12 reps, 30/50/70 lbs) Seated Leg Curl (5 sets, 8-12 reps, 25/37.5/5/62.5/70 lbs) Front Squat 1 Warm-up set, 10-15 reps, just the bar 3 Working sets, 14/12/10 reps,…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"While we wait, a little bit about muscle soreness: 1~4 hours. Lactic acid. Not precisely correct but it's close enough and in our lexicon. Remedy. Hydrate, stretch, massage. Get the fluid moving out of the muscles. 4~48 hours. DOMS.…"
Feb 27, 2015
Shane replied to Jon Kramer's discussion Front Squat Woes
"Like Sean said, post up your full routine. Otherwise we're just making assumptions. Also, what's your work weight and what's your body weight?"
Feb 27, 2015

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