EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 183
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IgnE
United States7681 Posts
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L_Master
United States8017 Posts
On October 05 2017 04:59 IgnE wrote: if you want to build strength you can just do low bar squats like "box squats" athough you should keep working on mobility since high bar squats are really a different movement all together and are, i think, more sustainable over the long run. low bar squats put a lot of stress on the spine and low back. I've been putting the bar on my traps, which I believe is the high bar position. Next time I'm at the gym I'll play around with just the bar and finding the low bar position to see what that feels like. 100% plan to work the mobility, no way would I give up on such a good lift | ||
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decafchicken
United States19935 Posts
On October 05 2017 03:55 L_Master wrote: Not to mention I've never really been strong + big, and I'm somewhat curious about how that makes life feel. It feels pretty awesome xD On October 04 2017 14:39 decafchicken wrote: You just have bad ankle and hip mobilty, pretty common among runners and cyclers. Nothing a bit of work cant improve over time. That's actually good to know, gives me an idea of what the problem is and what I need to be addressing outside the gym. This is probably related, but I know I've always had both a running and walking style where my heel almost doesn't touch, or nearly immediately pops off the ground as I've walked. If ankle mobility is basically the ability to create a smaller angle between foot and lower leg, then that could explain why the heel likes to move as it does. Follow up question then is, as that increases, do I keep working technique in the gym with lighter weights and stay away from "regular" rep ranges or should I still do some heavier sets, even if I can't currently get myself down to ideal depth/position?[/QUOTE] That's actually good for running I believe in terms of absorbing force, not necessarily walking though. Walking you should plant with your heel, then pinky toe, then ball of your foot, then on to your big toe (which should flex/bend fully if your feet aren't tight) Yeah like Igne said, I'd switch to more of a low bar back squat which requires less dorsiflexion (smaller ankle angle) for your working weight, but don't be afraid to do some high bar or body weight movements working towards a proper high bar squat. https://www.youtube.com/results?search_query=mwod ankle mobility https://www.youtube.com/results?search_query=mwod hip mobility | ||
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L_Master
United States8017 Posts
[/QUOTE] I can totally I see that. I can't really see it being a negative in any general life situations. In fact, probably the only place that it doesn't feel good would be in endurance land, where you feel like the bulky blob going uphill getting dropped by your teammates at half your weight  That's actually one of the nice things about being a little more of a cyclist than runner now...you can still be a terrifying cyclist on flat ground if you're big, and especially if you're big and packing a sprint. Time to go work on dat ankle/hip mobility! | ||
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VHbb
689 Posts
I'm quite happy with the squat: I've been "stuck" at 60kg for 1week and a half, meaning that it was feeling already at the limit, and when I tried to bump up the weight (I go up in step of 250gr, so very veeery slow) I failed on Wednesday. Today I went and tried again, perhaps because it's Saturday so I have more time and I'm a bit more relaxed, but I warmed up properly and I did my 5x5 series with 60.25kg without problems, and it "felt" really good - much better than during the past week. I know it's still super low weight compared to some videos I see here, but I wanted to share p.s. thanks again for the advice, barefoot is feeling better! | ||
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IgnE
United States7681 Posts
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farvacola
United States18819 Posts
On October 04 2017 04:00 mordek wrote: I would not mind at all and appreciate it. I do not have front raise discomfort. I've done dumbbell pullovers in the past but hasn't been part of my normal regimen. I have been neglecting my lacrosse ball work  I am definitely going to be doing some this evening. The muscle(s) along the left side of my neck down to about mid blade level are tight and painful. I were to lay down on my stomach it would be extremely painful to try and lift my head and turn it either direction.the movement you described is painfu at the end of range of motionl, it feels tighter and more aggravated now lol. No clicking. A couple repetitions it almost feels better as weird as that sounds. edit for Igne: I was told winging was not present as I specifically asked if that was the issue. I was told to focus on load ordering (retracting shoulders before the rest of the pull but I can't say I've actually been focusing on that. Maybe it's part of the problem in a more roundabout way since I haven't had any complaints after doing pulling exercises. Ok so your injury profile matches up pretty closely with mine and here's what I did to try and mitigate the harm. First, I highly recommend you work dumbbell pullovers back into your routine and then test out that movement I mentioned above with regards to arms overhead. There's no need to go heavy with these, but you do need to go heavy enough for the dumbbell to pull and stretch the inner shoulder space (I wound up using 40-50 lb dumbbells pyramided up and down for 5 sets, but you'll likely find the comfort range somewhere lower, more like 30 lb likely). The idea here is to really stretch that shoulder and see if the pullover movement helps loosen things up; after a few weeks of tacking on pullovers to my shoulder day, I found that the tightness that came from raising my arms up over head with scapula as retracted as possible started to go away (though it came back once I used the computer too much lol). Similarly, lacrosse ball and foam roller work aimed at the upper back while arms are fully extended over the head should really help; while the pain from finding the impingements can be excruciating, I found that if I beat the hell out of my upper back before shoulder/chest days, my lifts felt much better shoulder-wise. Load ordering is also really important when it comes to OHP and is part of why I really dislike the typical db mounting position via bouncing the dbs up to pressing position one at a time. Instead, I leave the dbs on the ground and vault them up to position at the same time via a sitting upright movement. This initial pull to form helps set the scapula in an active position and renders the chance that you press with the shoulder out of alignment less likely. Barbell-wise, I find that "bend the bar" emphasis prior to unracking helps set the shoulder, but frankly, I'd focus on dumbbells given their isometric nature. So, in a nutshell, I'd focus on pullovers to see if they help loosen things up, consistently undergo myofascial release targeted at the upper back while arms are extended, and see if OHP pressing form can be worked on to mitigate alignment issues. | ||
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ThomasjServo
15244 Posts
I have a gym in the ground floor of my office it is 90% machines and treadmills. 5% free weights and 5% Smith Machine There is a small room that they do classes in that when I get there is empty, so I've been doing small workouts in the 12-16 min range before taking advantage of the treadmills (It is Minnesota, so running outdoors is already getting chilly) Example: 1 min Single Unders Jump Rope 1 min dumbbell snatch 2 min '' 2 min '' 3 min '' 3 min '' Anyone have some good sites for workouts like this with minimal equipment? The gym I pay for has some travel wods, but I was hoping for something a bit more robust | ||
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Pulimuli1
33 Posts
On October 13 2017 01:13 ThomasjServo wrote: You guys have any recommendations for what I'd call less equipped gyms for interval training style stuff? I have a gym in the ground floor of my office it is 90% machines and treadmills. 5% free weights and 5% Smith Machine There is a small room that they do classes in that when I get there is empty, so I've been doing small workouts in the 12-16 min range before taking advantage of the treadmills (It is Minnesota, so running outdoors is already getting chilly) Example: 1 min Single Unders Jump Rope 1 min dumbbell snatch 2 min '' 2 min '' 3 min '' 3 min '' Anyone have some good sites for workouts like this with minimal equipment? The gym I pay for has some travel wods, but I was hoping for something a bit more robust add some pullups/pushups/dips/burpees etc? | ||
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ThomasjServo
15244 Posts
On October 13 2017 18:37 Pulimuli1 wrote: add some pullups/pushups/dips/burpees etc? Burpees are on the short list, the pull up station is opposite the smith machine which makes it logistically not idea. Dips are possible. | ||
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farvacola
United States18819 Posts
That said, I know you probably wanted more of a crossfit type thing, so perhaps someone with knowledge in that area would be of some real assistance  | ||
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ThomasjServo
15244 Posts
On October 14 2017 00:07 farvacola wrote: Ok so I've had well-equipped gym access for like over a decade now, so this isn't a problem I run into much save for when I travel. And to be frank, if I'm trying to do an intense workout in a limited space and I don't wanna do dumbass cardio, I really like some kind of dancing, as odd as that sounds lol. Even for those without any sense of rhythm, I've seen nothing better at getting the heart up to speed in a small room than energetic movement to music. Getting awkward clients used to doing it was actually one of the best parts of my stint as a personal trainer lol. That said, I know you probably wanted more of a crossfit type thing, so perhaps someone with knowledge in that area would be of some real assistance I never had that image of you in my head before Farv, yeah more, typical crossfit style programming or general HIIT with limited equipment is the idea. If I were to zoomba around this open area, I think it'd hurt my image a little. I should ask if the coordinator, or gym attendant would mind if I brought the rower into that part of the gym on my own. | ||
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farvacola
United States18819 Posts
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L_Master
United States8017 Posts
On October 14 2017 00:07 farvacola wrote: Ok so I've had well-equipped gym access for like over a decade now, so this isn't a problem I run into much save for when I travel. And to be frank, if I'm trying to do an intense workout in a limited space and I don't wanna do dumbass cardio, I really like some kind of dancing, as odd as that sounds lol. Even for those without any sense of rhythm, I've seen nothing better at getting the heart up to speed in a small room than energetic movement to music. Getting awkward clients used to doing it was actually one of the best parts of my stint as a personal trainer lol. That said, I know you probably wanted more of a crossfit type thing, so perhaps someone with knowledge in that area would be of some real assistance I really wish I knew how to dance. Me trying that right now is a disaster, though it's 100% on my bucket list to learn. Training aside, what's the idea behind "circuits". My understanding is that it's like cycling through a combination of lifts/cardio/calisthenics in fairly rapid order. So it seems like it's designed to be cardio with a little bit of lifting mixed in...but in my experience that's usually inefficient. I can't imagine you're going to do worthwhile work lifting if you're keeping yourself above 60% of VO2, but at the same time you're probably not getting as focused of an aerobic stimulus as you could if you just biked, ran, went swimming, or rowed. As for the bolded...you definitely haven't been in my basement on my Wahoo kickr. The ultimate torture device  | ||
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ThomasjServo
15244 Posts
On October 14 2017 01:03 L_Master wrote: I really wish I knew how to dance. Me trying that right now is a disaster, though it's 100% on my bucket list to learn. Training aside, what's the idea behind "circuits". My understanding is that it's like cycling through a combination of lifts/cardio/calisthenics in fairly rapid order. So it seems like it's designed to be cardio with a little bit of lifting mixed in...but in my experience that's usually inefficient. I can't imagine you're going to do worthwhile work lifting if you're keeping yourself above 60% of VO2, but at the same time you're probably not getting as focused of an aerobic stimulus as you could if you just biked, ran, went swimming, or rowed. As for the bolded...you definitely haven't been in my basement on my Wahoo kickr. The ultimate torture device You ever tried Air Runner style treadmills, those are cardio from hell. Way worse than a normal treadmill. I hate fan bikes too, those are the devil especially if you're going for cals. I can't speak to the precise benefits of circuit training beyond anecdotally. I feel like I get a better, more fun workout for my time than changing from machine to machine at a gym like the one at my office. In my experience these are typically preceded with a strength component with sets and percentages of a lift involved in the circuit so you get like 2-2-2-2-2 power/squat/misc cleans working to 90% of 1RM or something like that, then a comparatively low % clean as a part of the work out. You still get some focus on the more strict lifting, but there are other parts of the workout to do too. Not sure if I did the best job explaining, but that is my experience at least. | ||
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L_Master
United States8017 Posts
On October 14 2017 01:46 ThomasjServo wrote: You ever tried Air Runner style treadmills, those are cardio from hell. Way worse than a normal treadmill. I hate fan bikes too, those are the devil especially if you're going for cals. What makes them worse than regular? If I crank the treadmill up to a high speed it's going to be absolutely brutal. Never ridden a fan bike, as far as I can tell it's basically a trainer but instead of using magnetic resistance it uses air pressure to control resistance. | ||
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GoTuNk!
Chile4591 Posts
On October 14 2017 02:52 L_Master wrote: What makes them worse than regular? If I crank the treadmill up to a high speed it's going to be absolutely brutal. Never ridden a fan bike, as far as I can tell it's basically a trainer but instead of using magnetic resistance it uses air pressure to control resistance. As the schwinn Airdyne distributor en Chile (Assault bike is a piece of crap), the fan resistance gets "harder" the faster you go. Imagine as if when you pedal faster, you get more inclination aswell. Air bikes are best for HIIT in my opinion, as they have a very little technique component, and you can accerelate/break instantly. | ||
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mordek
United States12704 Posts
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Malinor
Germany4719 Posts
https://www.youtube.com/channel/UCFuVmmwRagtbYUDeM_DIWTQ Tomorrow is men up to 85 kg, on Sunday is -93 to 120+ Especially the -105kg on Sunday (1PM CET) should be awesome - two guys with Deadlifts around 330kg (one of them is in my club). If you wanna see a woman of 41kg and close to 50yrs old Deadlift around 140kg, you should tune in around 60-90 minutes from now. | ||
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L_Master
United States8017 Posts
On October 14 2017 03:10 GoTuNk! wrote: As the schwinn Airdyne distributor en Chile (Assault bike is a piece of crap), the fan resistance gets "harder" the faster you go. Imagine as if when you pedal faster, you get more inclination aswell. Air bikes are best for HIIT in my opinion, as they have a very little technique component, and you can accerelate/break instantly. Does any trainer really have a technique component? You basically just get on and pedal. :D That resistance curve actually sounds like what happens outside. Every mph on flat is much harder. It takes very little to go from 10 to 11mph. It takes a major increase to go from 35-46mph. That probably feels nice from a realism standpoint. From the training side I guess for me it's never really mattered to me what the resistance curve does. On any trainer you can pedal unsustainably hard. If I want to do 6x3 min at 450 watts, or whatever workout I have in mind I can pedal at that power on any trainer, so what the resistance curve is doing doesn't matter...I'm still going to pedal 450w for my intervals. This is getting more into "serious cycling" territory, but the main things I really like are a trainer that feels decent (some bad ones feel very blocky/jerky like you're pedaling in a square with stops/starts in pedal stroke) and most importantly has an ERG mode. This is basically making your bike like a treadmill. You tell the bike you want to do some wattage, say 300w, and it will force you to do 300. Try to pedal slower to go easier? It clamps down the resistance so you're still doing 300w. This is nice because you can just design your workout beforehand and tell the trainer at what times to change resistance and then just sit back and keep the pedals turning. No need to worry about whether your going hard enough or not. On October 14 2017 04:12 Malinor wrote: If you wanna see a woman of 41kg and close to 50yrs old Deadlift around 140kg, you should tune in around 60-90 minutes from now. Jesus! | ||
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