Do you like picking things up? Do you like putting them back down again? And doing it all again?
This is the strength training thread. We have forumers doing all sorts of different strength related sports including:
Maybe not (but we can tell how to do a proper continental press).
There's a ton of resources out there on strength training, some of the better ones are:
Starting strength: (best beginner workout) http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
EliteFTS (a lot of good form and powerlifting specific information):http://articles.elitefts.net/
If anyone has other resources, let me know and I'll add them in.
And another site recommendation from @Jimmy Marku
And a good guide to foam rolling from @Jyardanahttp://www.robertsontrainingsystems.com/downloads/SMR-manual.pdf
And another site with some decent powerlifting program calculatorshttp://www.joeskopec.com/programs.html
And DeFranco's Agile 8 (a good flexibility/mobility routine).http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I'm 41 and in pretty poor shape. My right rotator cuff is moderately messed up and my right hip has quite a bit of gravel. My quads are bad enough that it effects my patellar alignment. All in all, I really need to be in better shape.
While aerobic training certainly needs doing, most of my muscular issues just need me to go get going.
That's where you guys come in. I don't have any weights, and since I will be moving over the next few months (not sure when it to where), I don't want to buy weights or join a gym franchise.
With that in mind, what's your suggestion? Fitocracy? Join a gym anyway you fucking pussy? Buy small weights? Push ups, sit ups, deep knee bends?
Learn me, oh ye mighty, that I might walk without pain and enjoy active things once again!
If you don't want to join a gym or buy weights (at least in the short-term), you can start with a body weight workout. This is one from Nerd Fitness that I keep recommending. It's really straight-forward. They have a more advanced routine linked in that article. And you can get a relatively inexpensive set of adjustable dumbbells (something like this) and you'd be set for a while.
Once you feel you need something more (or maybe just something different) you could revisit the idea of investing in something more long-term.
Kak, could you put this link in the op, to save me posting it every few pages: http://simplesciencefitness.com/
Have you been to a physiotherapist? All of those issues are making me hesitant to give you any specific advice without knowing what's going on and what you can do without injury.
In fact, it was pretty funny. I told the doc about my shoulder and he had me do one of those press-up-on-his-hands things, and after a few seconds, he said, "No, really. Press up." Then he checked my other side to make sure I didn't have some kind of overall muscular deficit. Nope, just really fucking weak in that shoulder!
Don't...don't...you play goalie? How?
EDIT: Also, holy fuck, I swear, I used to be able to type comprehensible sentences!
So last thread lasted about 9 months. My thread goal is to be at 10-15% body fat, 9 minute 1.5 mile time, 100 pushups nonstop, 15 pullups, and deadlifting/squatting/benching 4/3/2 plates for reps. I feel like this is a pretty achievable goal
Just PR'd at 110lbs for sets of 3 on the OHP, while losing weight. I haven't squatted in like, 2 and a half weeks. I was doing interval sprints, and felt fine, but the next day when I went to squat I had this horrible pain in my upper left thigh. Its a very small pain area right around the height that my wang is, and it only hurts when I squat down. Deadlifting is fine. Running feels fine. Squatting down even with no weight is uncomfortable. Squatting the bar has my wincing in pain. Anyone have any suggestions? I really dont want to spend 40 bucks and an hour of my day to see a doctor who will tell me "Squatting is bad for you knees so dont do it"
Cause I don't really know what that is, other than that it is a thing. Google says take a lacrosse ball and roll it around over hurt area? So its like Head On, but for my leg.
Use it. Your body will thank you.
DL - 3 plates for reps
Squat - 3 plates for a few reps
BP - 2 plates for a couple reps
OHP - bw max
Current: 255/250/165/(130) for 5/5/5/1 @ 162lb
I'd start with light work and a lot of mobility work for the first couple of months.
Maybe bodyweight squats and walking lunges for the legs, along with Agile 8.
Shoulders, I'd work on the rotator cuff first.
External Rotations (you can also do these with a 2.5 or 5 pound plate)
Band pull aparts:
Try doing those for a couple of weeks and see if that loosens up the shoulders and your hips and quads.
Let's make record. It will look like:
1. Tomato Soup
2. Grilled Cheese
I always like that pdf, good for finding out how exactly to bring the hurt onto that one part of you that needs it.
I think your talking about me, I'll look into front squats, never tried them before.
Last night, I woke up at 9 (usually wake up at 1130), and couldn't stop thinking about the shitty work situation I'm in, so I went downstairs to the mini-gym to work out (has a squat rack and a bench, erg rowers, kettle bells, jump ropes...it's pretty great!). Then for PT after work, we just went to the big gym to do whatever we wanted, so I did some more lifting.
Add in that I only got 5 hours of sleep. And I'm off tomorrow so I'm switching up my sleep schedule for the 24 hour shift I have coming up, so I'm up 5 hours past my usual bed time right now.
Just got out of my chair and the DOMS are starting. Time to sleep so I miss some of it.
How much were they? You'll probably get stung on import tax and charges when they get here to the sum of about 25 quid.
I used to order a lot of motocross stuff from the US when the dollar was 2 to the pound but on the whole it isn't worth it now.
Got the black on black, too.
Since I backed off 15% instead of 10%, on +5 and +3 days I go for 8 to 10 reps and on +1 I go 6-8.
Well this past friday, I did deadlifts at 300x10 followed by the accessory work of five sets of 185x10...yeah I was wiped. Just ground into paste. Devoured dinner and was passed out by 11:30pm.
I love that feeling of being crushed by a workout and goddamn, 5/3/1 teaches you to respect that bar.
I've heard not to do it before you lift because of REASONS but I'm questioning that wisdom. I usually feel gassed and it makes stretching really suck after lifting. I like to do stretch before, foam roll after.
I tend to foam roll in between days or just when I'm feeling exceptionally tight.
I doubt it makes a huge difference though.
I think what I like most about training in the evenings at a proper gym again is that I actually have time for a thorough warmup. Been hitting squats the last couple of sessions feeling fantastic.
It could also be me. I'd definitely rather be using a rack/cage so I could heavy back squat, but clean & front squat is absolutely better than nothing. You'll never really be able to do really heavy squats that way (you'll be weight-limited by your clean), but you should still be able to clean enough to make high-volume squats (like 10-15 rep sets) hurt pretty good.
I went back to Insanity a couple weeks ago, but my knee started hurting after a week (they always creak like crazy, but the pain was new and unwelcome). I think it's safe to assume it was probably an over-use injury. So I took a week off and then went back to lifting last night. Doing a modified version of that Nerd Fitness body-weight circuit. I'm doing weighted front squats for 10 reps, barbell rows, and I'm adding OHP just because I like OHP so much (might add glute bridge too. You know...for the wife).
My quads, adductors, and ass are killing me. I didn't realize how much I've missed lifting for the past few weeks until I started again. Feels good.