|
On October 21 2014 07:25 JumpinJupiters wrote:
Hello
i'm more of a lurker here but i often look at this thread as it's very interesting.
A question i have is on the back squat - as I get close to my PR in weight my upper back tends to arch quite a bit going up - is that ok? Semi-heavy weight I maintain a pretty decent form w/o arching but as i get close to my max it always arches. It doesn't hurt for me at all neither when I do it or afterwards but I just get scared of it being bad form and possibly causing some injury.
Someone suggested to me today to try and close my grip a bit forcing a more neutral back (seems like i would lose a little balance but idk gonna try i guess)
When you say arching, do you mean you're doing a bit of a good-morning with your hips rising before your shoulders? You want to try and keep your back in one solid piece moving up and down, no forward rotation after you initially lean forward slightly. I don't know how experienced you are so perhaps you aren't doing a good-morning but that's the most likely cause of lower back pain I can think of in the back squat.
|
On October 22 2014 04:51 Birdie wrote:Show nested quote +On October 21 2014 07:25 JumpinJupiters wrote:
Hello
i'm more of a lurker here but i often look at this thread as it's very interesting.
A question i have is on the back squat - as I get close to my PR in weight my upper back tends to arch quite a bit going up - is that ok? Semi-heavy weight I maintain a pretty decent form w/o arching but as i get close to my max it always arches. It doesn't hurt for me at all neither when I do it or afterwards but I just get scared of it being bad form and possibly causing some injury.
Someone suggested to me today to try and close my grip a bit forcing a more neutral back (seems like i would lose a little balance but idk gonna try i guess) When you say arching, do you mean you're doing a bit of a good-morning with your hips rising before your shoulders? You want to try and keep your back in one solid piece moving up and down, no forward rotation after you initially lean forward slightly. I don't know how experienced you are so perhaps you aren't doing a good-morning but that's the most likely cause of lower back pain I can think of in the back squat.
This is not accurate, in order to create a motion that lowers the bar straight down you lean ever more forward (your back angle to the floor gradually changes) during the whole eccentric part of the lift, and back during the concentric. This effect is much more pronounced in low-bar than in high-bar but done in both (because otherwise the bar would travel backwards). The unintended good-mroning comes into play only when you lean over too much so that you move the bar forward, or when you do not reverse the back angle quick enough.
|
I just destroyed my knees by getting back to the gym a bit too early after being sick. Not the actual bones, just the tendon that goes into the shinbone.
There was no energy in my muscles but I somehow managed to lift the bar as usual, it was a very weird feeling. I had the right position (my usual one which is painless for me) and I was squatting the same weight as the previous week but I couldn't feel my muscles and there was an abnormal amount of pressure on my knees.
I should have given up but since I was able to match my previous performances I was trying to continue while rearranging my position, which in retrospect was stupid.
Now I have a sharp pain right below the knees everytime I climb stairs or do anything that resembles a squat (sitting up, etc.). It is very intense but not worrying to me as I have experimented the same sort of pain in the past and it ended up going away by itself. I'm just upset at myself because I'm going to have to deal with this for about a week. I'm like a grandpa at the moment and the thought of going outside for any reason is terror to me.
It was my first time getting very sick then returning to the gym and I learnt my lesson for next time : I won't put a feet into the gym if I have not been eating normally and feeling normal for a full day beforehand.
|
On October 22 2014 04:16 GoTuNk! wrote:Show nested quote +On October 22 2014 03:07 decafchicken wrote:Yeah, except I can't do them nearly that well rofl. And yeah my pressing as gone to shit so I'm adding a lot more back in, starting low, and trying to work up with a linear progression. Mixing it up a bit between BTN Snatch press, OHP, Push press, sots press, etc. Oh and go do a few sets of 40kg sots press from the front rack and we'll talk  (i need my strength to catch up with my mobility lol) I'm keeping my mobility low on purpose until after my powerlifting competition. I'll keep adding to my muscle snatch (75kg PR today) and PC & PP (will report back), so now sot press ;(. You need to bench press aswell  .
I have been doing some bench as well! Just doing sets of 8-10 with ~80kg at the moment. If my shoulder feels good I'll switch to 5x5 and move up in weight slowly.
|
On October 22 2014 06:02 Maluk wrote:
I just destroyed my knees by getting back to the gym a bit too early after being sick. Not the actual bones, just the tendon that goes into the shinbone.
There was no energy in my muscles but I somehow managed to lift the bar as usual, it was a very weird feeling. I had the right position (my usual one which is painless for me) and I was squatting the same weight as the previous week but I couldn't feel my muscles and there was an abnormal amount of pressure on my knees.
I should have given up but since I was able to match my previous performances I was trying to continue while rearranging my position, which in retrospect was stupid.
Now I have a sharp pain right below the knees everytime I climb stairs or do anything that resembles a squat (sitting up, etc.). It is very intense but not worrying to me as I have experimented the same sort of pain in the past and it ended up going away by itself. I'm just upset at myself because I'm going to have to deal with this for about a week. I'm like a grandpa at the moment and the thought of going outside for any reason is terror to me.
It was my first time getting very sick then returning to the gym and I learnt my lesson for next time : I won't put a feet into the gym if I have not been eating normally and feeling normal for a full day beforehand.
do u think it happened due to lack of stretching/mobility/warmup before jumping into squats?
like today i had to stretch my ankles 2-3 sets of 3-4 minutes each just to get them to loosen up pre-dl (not to mention hips). and this is daily mob, not a week break. im starting to get the feel that pre-workout stretching for sq/dl/etc should take me like 15 mins before i even attempt to dl. (in my current state)
no vid today i forgot u need camtasia for offline webcam and cbf to buy a phone
decaf try dragonflags whilst on a bench , with your butt hanging off the bench :D
|
On October 22 2014 05:36 Crushinator wrote:Show nested quote +On October 22 2014 04:51 Birdie wrote:On October 21 2014 07:25 JumpinJupiters wrote:
Hello
i'm more of a lurker here but i often look at this thread as it's very interesting.
A question i have is on the back squat - as I get close to my PR in weight my upper back tends to arch quite a bit going up - is that ok? Semi-heavy weight I maintain a pretty decent form w/o arching but as i get close to my max it always arches. It doesn't hurt for me at all neither when I do it or afterwards but I just get scared of it being bad form and possibly causing some injury.
Someone suggested to me today to try and close my grip a bit forcing a more neutral back (seems like i would lose a little balance but idk gonna try i guess) When you say arching, do you mean you're doing a bit of a good-morning with your hips rising before your shoulders? You want to try and keep your back in one solid piece moving up and down, no forward rotation after you initially lean forward slightly. I don't know how experienced you are so perhaps you aren't doing a good-morning but that's the most likely cause of lower back pain I can think of in the back squat. This is not accurate, in order to create a motion that lowers the bar straight down you lean ever more forward (your back angle to the floor gradually changes) during the whole eccentric part of the lift, and back during the concentric. This effect is much more pronounced in low-bar than in high-bar but done in both (because otherwise the bar would travel backwards). The unintended good-mroning comes into play only when you lean over too much so that you move the bar forward, or when you do not reverse the back angle quick enough.
I'm not wording it very well, I guess. What I mean is that your upper back should not change its angle in comparison to your lower back. The whole back should lean forward slightly as you go through the motion, but if you curve your back as you go down then you'll not only squat more shallowly, but also put a lot more strain on your lower back.
|
|
|
On October 22 2014 02:54 decafchicken wrote:
You guys should play a couple games of rugby just to put your workout DOMS in perspective lol.
Today
FS + 3sec pause at bottom 2x315 325 335 345x 335
Press 4x6 @ 125
close grip bench with skull crusher super set
Side planks + leg raises - these are what the fuck hard. Everyone should do these to get a bit more glute activation.
I've been hurt playing rugby before, but It's never caused me a particular pain that was worse than real "calves going to failure" DOMS pains. Especially if you're new to calves and ESPECIALLY if you did hamstring work the same day. As far as "worst pain I've ever felt" I would put calves DOMS about a step below my dislocated hip/SI compound issues, which had me bed confined for over a week at two different points, which I would put about a step below the kidney stones (four of them) I had when I was ten years old.
|
On October 22 2014 12:51 phyre112 wrote:Show nested quote +On October 22 2014 02:54 decafchicken wrote:
You guys should play a couple games of rugby just to put your workout DOMS in perspective lol.
Today
FS + 3sec pause at bottom 2x315 325 335 345x 335
Press 4x6 @ 125
close grip bench with skull crusher super set
Side planks + leg raises - these are what the fuck hard. Everyone should do these to get a bit more glute activation. I've been hurt playing rugby before, but It's never caused me a particular pain that was worse than real "calves going to failure" DOMS pains. Especially if you're new to calves and ESPECIALLY if you did hamstring work the same day. As far as "worst pain I've ever felt" I would put calves DOMS about a step below my dislocated hip/SI compound issues, which had me bed confined for over a week at two different points, which I would put about a step below the kidney stones (four of them) I had when I was ten years old.
You my man, are my hero.
|
If you want to take the calves DOMS up a step, have someone roll them out for you at the peak of soreness.
One of the worst calf pains I ever had was when I had surgery on my foot and couldn't move for 2 weeks straight. When I finally climbed out of the hospital bed my calf was a fucking inflexible rock.
|
ooo this talk is making me jelly
my calfs are all stretched out nicely 
wide grip bench gives a little doms if you're feeling left out ....
draft new routine...
+ Show Spoiler +
1
bench press
mob
abs
dip
2
mob
deadlift
barbell row
3
run
pullup
(mob if cbf)
4
overhead press
mob
lying rear delt raise
side raise
abs
5
mob
squat
dumbel curl
forearm curl
wrist curl
6
run
(mob if cbf)
oops, still need to put pullups somewhere... they were on day1 but my arms were raped after bench. i cud put them on day 2, 3, 6.. 3 seems good
|
On October 22 2014 06:29 FFGenerations wrote:+ Show Spoiler +On October 22 2014 06:02 Maluk wrote:
I just destroyed my knees by getting back to the gym a bit too early after being sick. Not the actual bones, just the tendon that goes into the shinbone.
There was no energy in my muscles but I somehow managed to lift the bar as usual, it was a very weird feeling. I had the right position (my usual one which is painless for me) and I was squatting the same weight as the previous week but I couldn't feel my muscles and there was an abnormal amount of pressure on my knees.
I should have given up but since I was able to match my previous performances I was trying to continue while rearranging my position, which in retrospect was stupid.
Now I have a sharp pain right below the knees everytime I climb stairs or do anything that resembles a squat (sitting up, etc.). It is very intense but not worrying to me as I have experimented the same sort of pain in the past and it ended up going away by itself. I'm just upset at myself because I'm going to have to deal with this for about a week. I'm like a grandpa at the moment and the thought of going outside for any reason is terror to me.
It was my first time getting very sick then returning to the gym and I learnt my lesson for next time : I won't put a feet into the gym if I have not been eating normally and feeling normal for a full day beforehand. do u think it happened due to lack of stretching/mobility/warmup before jumping into squats?
I was probably not as "warmed up" as usual because of my recent sickness although I did my usual warmup exercises.
I don't warm up excessively before doing squats, I just run for 5 minutes then I do 3x10 bodyweight squats before starting the barbell exercise.
|
I think my "heavy" deadlifting/squatting days are over. Third time in 6 months I've tweaked (strained/pulled or something) a muscle in my lower back. First two times were squats; today was deadlifting about 20 kg lower than my 5 rep max while tired. I could feel a lack of energy in my warmups... Pulled first rep without enough tightness and that was it.
When I'm recovered, I'll probably just stick with doing 5x5 at like 175 lbs for squats, 1x5 at maybe 225 for DL until I leave Korea in March. (Max squat was 235 and DL for 295, but I'm not at those numbers these days anyway) Then we're travelling for 4 months and moving back to Canada... Once we're settled in Canada (8 months from now) I'll see if I can get stronger again.
Depressing, but stress, lack of proper nutrition/sleep, always working out alone in a sea of Koreans, not being able to choose when/where I can workout (location, time and money), mediocre gym equipment (power rack pegs fell out today when I racked the bar doing squats...Good thing it was just a warmup.) I guess it's clear I just can't progress in this environment anymore.
It's very depressing. Watched countless videos, worked on my mobility a lot, got a foam roller. Flexibility improved but I'm still missing something obviously. I shouldn't be hurting myself at ~255 deadlifts when I did them last week at 250 and felt great. Fuck. Maybe I'll switch to a bro-split type program and do higher reps, lower weight. I dunno. I'm just frustrated as always...
edit: but on a positive note, I posted back at the end of the summer of a 10 km race I'd do with my father-in-law/wife, but my parents-in-law didn't really think I could do it. I was tired of being overweight and people thinking I didn't even workout, blah blah blah.
Training for the 10 km was fun, and I got my 10 km down to 52 minutes and my 5 km down to 24:30 when I pushed myself. I didn't really lose much weight (6 pounds or a bit more?) but I did trim down a bit, and my pants fit better and such. The race itself went really well and we just ran at a nice pace together. Father-in-law was pleased and parents seemed happy/impressed. I found running outdoors on a path to be really fun and rewarding. A 5 km would be over quick and easy after work and I'd easily burn a good amount of calories (~600). So, that's a recent plus. Just these injuries really aggravate and depress me so sometimes I need to rant a bit... >_<
|
|
|
Oly question:
My snatch grip is nice and wide, the bar sits in my hip crease when I'm standing in full hip extension. When I catch the snatch and stand up it feels as if the bar is not sitting on my wrist correctly (I would think). Since it's so wide and I'm using hookgrip I get a significant amount of strain on my thumb. I'm figuring I'm doing something wrong or not adjusting once I catch? I feel it will really hold me back once the weight becomes more challenging since the pain in my thumb/wrist would be enough to make me ditch the bar instinctively.
|
SoleSteeler ive gone long period choosing to not do X because of stress etc. its the right choice bro. you can't be superman at everything, sometimes you gotta prioritise or compromise until you're able to work out something different
|
I also had level 1 USAW certified dude comment on my oly today (just to say good job and keep it up) I'm not sure how rigorous that certification is but it was cool. He appeared to be a student so... w/e 
|
On October 22 2014 20:22 SoleSteeler wrote:I think my "heavy" deadlifting/squatting days are over. Third time in 6 months I've tweaked (strained/pulled or something) a muscle in my lower back. First two times were squats; today was deadlifting about 20 kg lower than my 5 rep max while tired. I could feel a lack of energy in my warmups... Pulled first rep without enough tightness and that was it. When I'm recovered, I'll probably just stick with doing 5x5 at like 175 lbs for squats, 1x5 at maybe 225 for DL until I leave Korea in March. (Max squat was 235 and DL for 295, but I'm not at those numbers these days anyway) Then we're travelling for 4 months and moving back to Canada... Once we're settled in Canada (8 months from now) I'll see if I can get stronger again. Depressing, but stress, lack of proper nutrition/sleep, always working out alone in a sea of Koreans, not being able to choose when/where I can workout (location, time and money), mediocre gym equipment (power rack pegs fell out today when I racked the bar doing squats...Good thing it was just a warmup.) I guess it's clear I just can't progress in this environment anymore. It's very depressing. Watched countless videos, worked on my mobility a lot, got a foam roller. Flexibility improved but I'm still missing something obviously. I shouldn't be hurting myself at ~255 deadlifts when I did them last week at 250 and felt great. Fuck. Maybe I'll switch to a bro-split type program and do higher reps, lower weight. I dunno. I'm just frustrated as always... edit: but on a positive note, I posted back at the end of the summer of a 10 km race I'd do with my father-in-law/wife, but my parents-in-law didn't really think I could do it. I was tired of being overweight and people thinking I didn't even workout, blah blah blah. Training for the 10 km was fun, and I got my 10 km down to 52 minutes and my 5 km down to 24:30 when I pushed myself. I didn't really lose much weight (6 pounds or a bit more?) but I did trim down a bit, and my pants fit better and such. The race itself went really well and we just ran at a nice pace together. Father-in-law was pleased and parents seemed happy/impressed. I found running outdoors on a path to be really fun and rewarding. A 5 km would be over quick and easy after work and I'd easily burn a good amount of calories (~600). So, that's a recent plus. Just these injuries really aggravate and depress me so sometimes I need to rant a bit... >_<
I disagree, life's purpose is to put more weight in the bar. Find out a way to facilitate that. (non serious part)
Don't make up excuses, start by saying "NO" when asked to do something you don't like, either by peers, university/work or your wife parents to clear up time.
Being serious, I think you should be doing what YOU want, not what pleases other people. From the way you phrased it, it seems you are doing the latter.
Take it like some tough love from a stranger on the internet, no judging here
Also, what do you mean by tweaked? Muscle cramps or tight muscles should not hold you back from training.
Edit: Saying you "lift weights" is not an excuse to be fat. Nothing wrong with being overweight :p (as per BMI or something)
|
On October 22 2014 23:49 GoTuNk! wrote:Show nested quote +On October 22 2014 20:22 SoleSteeler wrote:I think my "heavy" deadlifting/squatting days are over. Third time in 6 months I've tweaked (strained/pulled or something) a muscle in my lower back. First two times were squats; today was deadlifting about 20 kg lower than my 5 rep max while tired. I could feel a lack of energy in my warmups... Pulled first rep without enough tightness and that was it. When I'm recovered, I'll probably just stick with doing 5x5 at like 175 lbs for squats, 1x5 at maybe 225 for DL until I leave Korea in March. (Max squat was 235 and DL for 295, but I'm not at those numbers these days anyway) Then we're travelling for 4 months and moving back to Canada... Once we're settled in Canada (8 months from now) I'll see if I can get stronger again. Depressing, but stress, lack of proper nutrition/sleep, always working out alone in a sea of Koreans, not being able to choose when/where I can workout (location, time and money), mediocre gym equipment (power rack pegs fell out today when I racked the bar doing squats...Good thing it was just a warmup.) I guess it's clear I just can't progress in this environment anymore. It's very depressing. Watched countless videos, worked on my mobility a lot, got a foam roller. Flexibility improved but I'm still missing something obviously. I shouldn't be hurting myself at ~255 deadlifts when I did them last week at 250 and felt great. Fuck. Maybe I'll switch to a bro-split type program and do higher reps, lower weight. I dunno. I'm just frustrated as always... edit: but on a positive note, I posted back at the end of the summer of a 10 km race I'd do with my father-in-law/wife, but my parents-in-law didn't really think I could do it. I was tired of being overweight and people thinking I didn't even workout, blah blah blah. Training for the 10 km was fun, and I got my 10 km down to 52 minutes and my 5 km down to 24:30 when I pushed myself. I didn't really lose much weight (6 pounds or a bit more?) but I did trim down a bit, and my pants fit better and such. The race itself went really well and we just ran at a nice pace together. Father-in-law was pleased and parents seemed happy/impressed. I found running outdoors on a path to be really fun and rewarding. A 5 km would be over quick and easy after work and I'd easily burn a good amount of calories (~600). So, that's a recent plus. Just these injuries really aggravate and depress me so sometimes I need to rant a bit... >_< I disagree, life's purpose is to put more weight in the bar. Find out a way to facilitate that. (non serious part) Don't make up excuses, start by saying "NO" when asked to do something you don't like, either by peers, university/work or your wife parents to clear up time. Being serious, I think you should be doing what YOU want, not what pleases other people. From the way you phrased it, it seems you are doing the latter. Take it like some tough love from a stranger on the internet, no judging here Also, what do you mean by tweaked? Muscle cramps or tight muscles should not hold you back from training. Edit: Saying you "lift weights" is not an excuse to be fat. Nothing wrong with being overweight :p (as per BMI or something)
Agreed with gotunk here. I haven't hit a PR in over 7 months, I've had any number of strains/pains/injuries in various parts of my body, and haven't even attempted weights that I use to do on a weekly basis. But persevere we must. I've adapted my training, focusing on my weaknesses and making them my strengths while I perfect my form so I can comeback stronger than before. I now wake up at 5 in the morning so I can still get my training in with my other commitments. This is the way of the iron.
Bonus motivation (i still watch this in the mornings when I have no desire to leave my bed):
+ Show Spoiler +
Had one of my better clean workouts in the past couple months - 40 60 70 80 90 100 110 120 125 130 135 140 145 150 no misses, squeezed them all in a half hour morning workout!
|
Agree too.This might be the worst advice in the world but my go-to solution for pain is to ignore it. There is always some muscle that is bothering me beyond normal DOMS. But pain or discomfort from minor tears/inflammation/whatever I just ignore, do what I normally would do the best I can, and then it goes away after a while. If there is swelling or bruising or if its getting worse I may choose to rest, but otherwise I'm not missing a workout. Pain from minor injuries may go away faster if you rest, but I would be resting 6 months out of the year if I took every strain seriously.
Maybe this is the most redundant statement ever, but I am not a doctor.
|
|
|
|
|
|
EPT
