My next hypertrophy block will have me squatting 4 days a week. 2 days high Bar, 2 days hitting belt squats. DOMS will be real.
Like I said, it's been a while but from what I remember movement is going to be tough right after. I was in college living at home and I remember my dad having to help me change my shirt. Remember cutting the sleeves off some old ones cause I couldn't get my arm far enough from my body to get a shirt with sleeves on. That first week or so sucks. I was pretty good about keeping my arm in a sling pretty non stop but I'd imagine if your careful you should be fine to use a computer though.
Most people have the numbers facing in because the numbered side is the same side with the lip. It just makes loading and unloading easier and a more natural movement. On that note, how should I lift my stones so that I don't look like a doofus and embarrass myself amongst the gym kings? With the "375" pointing up? Should I make sure to put them on the platform with the number down so people don't make fun of me for lifting such puny stones? Halp computer.
My mind is blown right now. That makes so much sense now. It would be so much easier to grip the players with the lip on your fingers instead of your thumb. I wasted years of my life doing it the wrong way because I would just pick it off the rack facing me then just slide it on the bar the same direction. Why are you carrying your testicles around the gym?
BB shoulder press If doing > 5 reps do you all lock out every rep? I can never decide if I prefer that or no, as at times it can be slightly uncomfortable on my elbows so I'll only bring the bar high enough so that it clears the top of my head. Always pause at the bottom though. I figure I do enough tricep work and doing the partial ROM means more weight/volume for my shoulders. Or maybe I'm just a pussy
Lower back felt a little funky so currently doing all my squats with 135 at really high reps. (was messing around with 5x5 or 4x6 at around 245 prior) I'm going to be incredibly sore.
What kind of doctor do you go to for knee pain? Mine's been acting up for about two months even when I stay off of it. My legs are atrophying at an alarming rate and I need help.
My daily ISO routine is coming along great. After a month of slowly building my lats and traps back up, I've gone from 4x5 chin-ups to: 2x10 wide-grip pulls 1x10 narrow-grip pulls 3x10 dips 3x10 push-ups w/ bars 3x10 leg lifts, alternating each rep b/w bent knee and straight-legged + bonus pulls of any type I think that's a pretty solid daily. Next step will be to incorporate harder push-ups or see if I can get my pull reps up to 15. That 10-rep mark has always been a natural plateau for me, but I've been way more consistent over the last couple years than I ever had previously. Most importantly (*knock on wood*), still pain-free in the back and shoulder. I was worried about the latter, but it's a lot better going full-ISO than when I still did dumb bell presses.
Shit I've been forgetting squats for a week. I just got so excited when I was able to start doing sets of wide pulls again that I didn't even notice.
Late to the party but I had a labrum repaired a little over a year ago. I had to wear an immobilizing sling basically non-stop the first week, but I could have been back at work (desk job) within the first 2 days easy. You should have enough range of motion with your hand/lower arm that typing shouldn't be a major issue. Disclaimer: mine was not a full tear.
My buddy tore his and got it repaired. Wasn't really ever into weights before it and got into them as he progressed through rehab. Rehab really sucks as some guys in here can surely attest to, but he ended up being stronger than he had ever been after the surgery. There's s till some things he never thinks about trying- dips, heavy overhead bb press, and some other stuff. Ended up with a 300 lb bench though when he was probably benching 200 before he ever had surgery.
Check with your insurance as you may need to start with your primary care physician before seein a specialist. The protocol will be fairly standard (seeing your primary doctor or an orthopaedist,) so expect an NSAID (non-steroid anti-inflammatory) and a physical therapy referral. Insurance can be a gatekeeper when it comes to treatment plans and not approve X or Y prior you trying A B and C without improvement. If it comes to seeing a specialist (all the following are synonymous: orthopaedic surgeon, orthopaedist, sports medicine physician) look for an established practice in your closest large metro area. You'll be looking for a sports medicine doctor (their surgical expertise is focused on labral tears, ACL replacements, and other soft tissue injuries associated with joints... for comparison, typical Orthopaedic surgeons focus on fracture care and total joint replacement or spine surgery.) All sports medicine doctors are orthopaedists, but not all orthopaedists are sports medicine doctors. It's a sub-specialty of orthopaedics. (That's not to say that you couldn't be properly evaluated by a spine surgeon or a total joint replacement surgeon, but you'll have your choice to start your relationship so just find the sports guy.) As for which surgeon to see, ask a few physical therapists which sports medicine doctor's patients seem to have the best post-op results. If you happen to know anyone that works in surgical implant sales ("Medical sales" or "device reps") they're typically good resources as to knowing who the good surgeons are in your market. Lastly, expect to see mid level providers (physicians assistant and nurse practitioners) during your visits. They work alongside the physicians in clinic and often times during surgery. Typically they have more time to spend with patients in clinic and are equally capable of answering your questions as their physician.
Go see a PT. Almost all states have direct access and they will be way more help than an ortho doc initially. That's what they (physician) would probably do anyway. And most (not all) are going to recommend surgery at some point if there is any ligamentous damage, even if it something that could improve with other treatments. They are hammers. Most people they see are nails, especially if you have good insurance. I work with them daily, and they are terrific, but see so many people that they can't give a full comprehensive exam. That's completely fine, PT's do have the time and expertise to. I know that's not the typical model, but I would put most PT's diagnostic, testing, and intervention skills for orthopedic injuries up against most docs, even specialists. If what they do doesn't seem to work over a period of time, then further testing, imaging should be done with more physician intervention. But most sports performance clinics will do some sort of cash based consultation, at least mine does.
Had the worst shin splints I've had in years yesterday, spent some time foam rolling and stretching with bands last night. Good as new today #deardiary
Tried 8,4,2,4,8 sets today. On my 2 set (really 1.5) I got 15lbs over my body weight on bench for the first time since I was 26. Getting there.
Shin splints are more indicative of weak glutes and/or calves than they are a contact/stress injury. Add some regular posterior chain work into your routine and you'll never get them again.
Was on my last set of overhead press last night, went to re-rack. I didn't get the right side in the hook. Plates fell off. Left side fell off. First time I've ever lost a bar like that. Glad it wasn't during squats.
Was doing 300+ on squat with bad form. Leaning forward/over so that I put tremendous strain on lower back. Been working on keeping my back straight and just going straight down and back up. I'm doing a little bit wider stance that I was doing. Initially dropped the weight down to 225 5x5. Went for 235 5x5 yesterday and couldn't get 5 reps on the final sets. I'm ok with it because form is much better. Or so I think. Also changed my deadlift form to get more out of my hamstrings and less pressure on my lower back. You see so many different variations of deadlift form. Even within starting strength it is hard for me to tell whether they want you to be at a 90 degree or 45 degree angle when you start pulling. I know your chest should be up. I think I'm closer to 90 degree. All I know is that however I'm doing it now gives me much more interaction with hamstrings which is what I want. I feel it in my lower back though and not really my lats which can't be a good thing. I don't have a rounded back.
Admittedly I don't think I've done any kind of calf raise exercise since I've started back lifting a few months ago
Any of you tried Supertraining's elbow sleeves? Pros: Add some support on pressing movements - good for both the ego and joints Bad: Apparently they are really hard to put on. One of the demonstrations I saw involved a 2nd person helping, and another involved using a dip machine to shimmy the thing on.
Bar hits the ground, start to pull the slack out/load the hamstrings and pull again. Maybe 2-3 seconds
You guys use any kind of knee wraps or braces when squatting? Every video I see online people are wrapped.
Sleeves. I don't ever foresee myself competing wrapped. Get a quality sleeve and it will give you enough support. STrong and SBD are considered the premier. Rehband makes a quality one as well
Sleeves, like Capstone 88 said. I personally own the STrong sleeves, and they have been great. Another option to look at is Evolutionize. They get great reviews and are much cheaper with very similar specs.
These https://www.howmuchyabench.net/shop/cuffssleeves/strong-sleeves-3/ I have red cause Roll Tide and all
Bench press is coming along. Almost back to my strongest, which was after a smolov jr cycle. Been going with slingshot bench, floor press, and pushups () as my push assistance work. For anyone with a SS, would recommend trying it really high on the arms so that is just barely passes the elbow. If I hold my arm at an angle the material goes about a half inch past my tricep. Had been using it much lower on my forearms before, new positioning feels much more stable.