Climbin' back. Squats: 267 lbs for set of 8 and 250 3x5 after. Pretty damn happy with these overall. No hip pain. Deficit Deadlifts: a BEASTLY 235 lbs (you heard that right folks - 235 fucking pounds) for a very fast 4x8 on some volume work. Chest supported rows, glute ham raises, biceps curls for the girls as accessories. Stamina feeling much better, but still not quite back. Excited nonetheless.
I would really like to... nothing on the imminent horizon. Want to get back to where I was, find a comp, train for it properly, and do it.
continued strength gains - wouldn't mind adding more lean mass either. Want to lose a few lbs of fat to get back under 10% so that's why I'm mixing in some additional cardio
I may also mix in yoga a couple nights a week to work on general flexibility. I'm pretty stiff these days
Just do 5/3/1. Workouts take around an hour. Might be easier to get more specific if you posted your 5RM or 1RM
Best training decision I ever made was to incorporate yoga into my schedule. Really helps to offset the large amount of time I spend sitting
I haven't maxed out in a while but the last time I was at about 415 on DL and 325 or so on bench press. I will say I have been doing more dumbbell work for chest so I can save my elbows and shoulders - plus I just feel a better pump. couldn't tell you my 1RM for those obvs
that's my issue too. plus since I quit sports I don't really do any dynamic movement at all so my only exercise is lifting
Everyone has their own preferences but I prefer just generic Yoga X. I do the poses for the first half then skip to the individual stretches at the end
Is there something inherently wrong with pain control or is it just that people should consider it a short term solution for a long term problem? Saturday evening and Sunday I couldn't lift my left arm out to my side or even get the water jug out of the fridge. Rolled out my rotator cuff last night and I've been pain and disability free since. Even able to lift heavily with no pain today.
That doesn't bother me. It's the people who "need" it every day and or every treatment. Switches the locus of control from the patient to the therapist
If the pain effects your performance, you need to fix it. If it's chronic, there is an underlying cause that needs to be addressed to correct it permanently.
While I'm regaining strength in my wrist and arm, I've been doing the recommended routine from r/bodyweightfitness. Absolutely love it. I'm seeing a lot of definition in support areas and feeling lovely. Going to do it for a month or two and then hop back on the 5/3/1.
First time it's been a problem while lifting. I'm constantly doing prehab on my rotators, so I think I just overworked them by accidentally doing infraspinatus and teres minor work after back day and tweaked it on side (lat delt) raise a couple of days later. I think I need to lean over while doing these in order to work the rotators less because they're not meant to move 20 plus pounds.
do you guys feel a pump or burn in your lats after lat pulldowns. I dont know what I'm doing wrong. I've researched it and tried to do what it says and still dont feel it. bent over db still only thing i feel for back.
Working through some left knee pain in squats recently. Felt better yesterday. Hoping tomorrow is another step in the right direction.
Oh no doubt, but they're still relatively small muscles. When I do my cable external rotation exercises I'm only at 4-6 pounds of weight for 15 reps, so bringing 25* for 10-12 is a big leap especially since I'm also rotating my arms as they come up. I do have lingering shoulder issues grade 3 ac on the right, and I partially tore a rotator on the left, but a little lacrosse ball pin and stretch a few times a week keeps me from having to go under the knife. Edit: sorry for the long posts, the addy is running strong today
i think of all the movements deadlift is hardest. squat feels more natural to me. also always worried i'm going to hurt my back with deadlift.
on leg day i've been doing squat 5x5 leg press 3 sets of 10 leg curls 3 sets of 10 give me one more good leg lift other than deadlifts or lunges
Upper today went smoothly. Light weight on bench due to resetting my bench progress. I switched to DB press for a bit and basically haven't benched in 2.5 months. Dat back arch doe. Whole bunch of fun accessories after.
I really like barbell hip thrusts. Best glute exercise. Do it single leg and you work the glute med too. Also works the hammies and back extensors. A lot of lifters have a weak/inactive butt. Plus you'll be breaking pelvises left and right
idk. I got someone I trust to watch me squat and I've got that movement down. I had someone watch me DL yesterday and they seemed to be telling me I was doing too much with my lower back. If you watch videos or research how to DL you get so many pointers and things to watch for that it's like a golf swing-you can't have that much going through your head before you swing or you'll shank it. Same thing with DL, I'm worried about having my chest a certain way, my back a certain way, foot placement, hand placement, and at the end of the day I think I'm still doing it wrong. Think I might just hire a person trainer just for deadlift and squat until i have that perfect.
DL isn't that complex. Just remember to keep a tight core, neutral spine and finish with your hips. You should feel it mostly in your hamstrings and glutes. Edit: also engage lats, forgot that.
No, but it's freaking awesome. Sturdy as hell with a wide pad and hook placement is perfect for my height.
I have such tight hip flexors from so many years of just sitting at a desk at my job. It's awful. I need to just make stretching my hips a part of my daily life.
i see what you're saying. I guess that's only one part of the movement. obviously you wouldn't want to do a deadlift like she's doing this because you want your chest facing up more than that/spine neutral. she's basically at a 90 degree angle with her back parallel to the floor/ceiling. but i guess that teaches you hip thrusting through the uptick of the DL movement.
I was able to do legs today for the first time since I hurt my knee 5 weeks ago. How long should it take until I get my strength back?
This. If you do it enough (the proper way), it becomes automatic. Just like the old 'riding a bike' adage. Also, deadlift is not complicated. There are slight adjustments to achieve the proper form, but at the end of the day, you're just picking it up and putting it down. If you try to complicate it, it will become complicated. There can be a few cues that you repeat in your head (or even say out loud if you don't care about looking like a looney) before each lift. Visualize yourself doing each one before you lift. *Shoulders back *Stay tight *Push the floor away from you Pay special attention to the last one. If you imagine the deadlift as pushing the floor away from you, rather than lifting the bar, your body will automatically put the majority of the load on the legs and hips.
trying filming yourself from the side so you can break down whats going on...or video it and post it in here
Did something to my back, either lifting or wiping my ass, so I' missed work yesterday and am missing again today. Don't know when I'll feel comfortable getting back in the gym. Getting old sucks.
Had a tough session today. Hit some volume safety bar squats today at 216 for 8,5,5,6. Haven't used the SSB in a while... almost forgot how much harder it is. I've decided to give a sumo a legit chance. I've done it in the past, but never for a committed amount of time. I'm going to do all my floor pulls sumo and stick with conventional on deficit sessions. Hit some light weight (270) for a set of 8 and then 2x4 to get back into it. Felt pretty good. Moved fast. No pain. Felt like I was really able to activate the lats. Any thoughts on form are appreciated given I haven't spent much time pulling sumo. Lat pulldowns and some other accessories after. We also got a new toy in the gym... photo below.