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Weightlifting/Strength Training

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Posts

  • MethuselahMethuselah Registered User regular
    Nov 8: SQ 185x5x3
    Dec 20: SQ 315x5x3

    Thanks Rip...?

    Sleepchrishallett83duraxMr. ButtonsMahnmutDead LegendPeenFrylockHolmesJimmy Marku
  • Mr. ButtonsMr. Buttons Registered User regular
    Knew it was coming, got struck by lifter's elbow. It's been manageable, squats it's gotten better by working on shoulder mobility and ohp I can massage it out, but bench had been fine up until last night. Put 10# on from my last set of triples and the damn thing nearly gave out on me. I'm assuming ice and time, maybe sleeves. Are there any useful stretches maybe? I've just seen some weird angle stuff that seems like it would be more hindering than helpful

  • MethuselahMethuselah Registered User regular
    Knew it was coming, got struck by lifter's elbow. It's been manageable, squats it's gotten better by working on shoulder mobility and ohp I can massage it out, but bench had been fine up until last night. Put 10# on from my last set of triples and the damn thing nearly gave out on me. I'm assuming ice and time, maybe sleeves. Are there any useful stretches maybe? I've just seen some weird angle stuff that seems like it would be more hindering than helpful

    It's really important to diagnose the underlying positional problem correctly in these cases since connective tissue is non-vascular and hence heals really slowly. Best thing to do would be to post form videos of your squat and bench.

    SleepPeenMr. Buttons
  • MahnmutMahnmut Registered User regular
    Kinda kicking myself for taking a rest week now that the outcome looks like:
    - Rest week
    - Back at it for one week
    - Oops sick for a week
    :P owell

    Steam/LoL: Jericho89
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    Apologies for the crappy Facebook video but that's all there is; biggest man you've never heard of Vlad Alhazov squatted 525kg (1157 lbs) in wraps, got two whites and one red from a side judge.

    duraxMr. ButtonsDead Legend
  • Dead LegendDead Legend Registered User regular
    Some serious fucking strength.

    Been just punching the clock as far as lifting goes. Have done a few heavy days, very low volume in general. Gonna commit to a week or more conditioning and see where that takes me. Weight is steady, just kind of feel like a hefty boy

    diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    edited January 2
    1157 in wraps is incomprehensible, it's basically an imaginary number. The single ply record is 1113, Vlad went 40 pounds over that in a singlet. It's the definition of I Can't Even

    I got a sandbag for Christmas that I'm looking forward to seeing through it's paces all year. It's loadable in ten pounds increments from ten to a hundred so I should be good for the foreseeable future, gonna try to be a much more ripped me.

    Peen on
    Dead Legend
  • Dead LegendDead Legend Registered User regular
    edited January 2
    Sandbag is good stuff.

    Squats and deadlifts have been moving much better. I attribute that to hammering RDLs and good mornings more. I keep tweaking my trap so upperbody movements are very timid.

    Problem is even when I squat sometimes and drive into the bar I can feel the trap start to bark.

    Summer: tweak left trap doing some supersets of rear delt raises and shrugs

    Three weeks ago: tweak right trap doing pull ups

    Last week: tweak right trap doing military press.

    Moral of the story: roll out more

    Dead Legend on
    diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
  • Mr. ButtonsMr. Buttons Registered User regular
    Two cycles of 5/3/1, now it's a deload week. I'll probably eventually get videos up of my bench and squat, but taking a look at it myself, it seems pretty clear my problem is shoulder mobility (I just have terrible mobility in general anyways) probably amplified by tight pec minors. So, stretching and band work, something I should be doing anyways but neglect to do far too often.

  • MethuselahMethuselah Registered User regular
    edited January 4
    When your lifts are going great and you remember that in four months you're going to be running 50+ miles per week


    2qcd57.jpg

    Methuselah on
    Dead LegendPeenwebguy20caligynefobFrylockHolmes
  • Dead LegendDead Legend Registered User regular
    Do it!

    diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    My five year old has always been a little heavier than her sister, but also strong for her size, and she's starting to realize it and it makes me pretty happy. She pinch lifted two 2.5 lb plates in each hand tonight and held them for a good while, and lifted a 25 lb dumbbell in each hand and honestly I didn't know if she could do it.

    webguy20TheStigMethuselahduraxcaligynefobDead LegenddjmitchellaMr. Buttonsmageormike
  • TheStigTheStig Registered User regular
    Some people are just going to be big. May as well be yoked as fuck.

    bnet: TheStig#1787 Steam: TheStigCFN: Stiggles
    Sleepwebguy20Peencaligynefobdurax
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    I filled my sandbags and did a little bit of stuff to try the whole thing out. Turns out cleaning a 100 lb sandbag is really hard if you don't regularly do cleans! Otherwise the whole thing seems like it'll do exactly what I want it to, which is get me more fit and also make me hate everything.

    webguy20caligynefob
  • caligynefobcaligynefob DKRegistered User regular
    My New Years resolution is doing more conditioning and core work. So hit the gym at 6am this morning and did a bunch of circuits.

    1. 4 rounds

    Heavy farmer walks 50m
    Bosu ball sit-ups to failure
    Kettlebell swings 12-15 reps

    2. 3 rounds

    GHD back raises to failure
    Kettlebell suitcase carries 50m each arm
    Bosu ball sit-ups to failure

    3. 2 rounds

    Medicine ball slams 12-15reps
    Battle rope to failure

    PS4 - Mrfuzzyhat
    Dead Legend
  • QuantumTurkQuantumTurk Registered User regular
    For getting generally stronger, if all you had was adjustable dumbbells (2, each 5-75 lbs, and I am baby so this will work for a while) no bench, and normal household things, what sort of program could you make? Most things are pretty easy to figure out, it's not always ideal but I can do weighted squats holding them either above like a finished shoulder press or one held to my chest, I can of course do curls for bicep, rows for lats and plenty of shoulder work, but chest and lower back are eluding me. Any tips? I would love a bench, but we really just don't have room. (And a rack is right out)

  • caligynefobcaligynefob DKRegistered User regular
    I think it’s hard to recommend a specific program as most programs are built on having a barbell, bench and a rack. I would try to make one myself centered around linear progression. Look up athelean-x on YouTube, he has a lot of exercises centered around barebones training options.

    PS4 - Mrfuzzyhat
    QuantumTurk
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    You could do dumbbell RDLs for your lower back and hamstrings and pushups for your chest. Chad Waterbury's written some good dumbbell complexes that you could do, it's not a program exactly but rotating them and doing them regularly will definitely get you stronger.

    First one:
    Reverse Lunges: 6 reps on each leg
    Romanian Deadlift: 12 reps
    Good Morning: 12 reps
    Front Squat: 6 reps
    Military Press: 6 reps
    Bentover Row: 6 reps
    Floor Press: 12 reps


    Second one:
    Standing hammer curl for 5 reps
    Standing alternating shoulder press for 10 reps with each arm
    Forward lunge for 10 reps with each leg
    Bentover alternating row for 10 reps with each arm
    Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
    Romanian deadlift for 20 reps
    Standing calf raise (arms hanging at sides) for 30 reps

  • QuantumTurkQuantumTurk Registered User regular
    Thanks so much! Program might have been the wrong word, but I'm happy with anything designed by a sane person who knows more than me to help the numbers go up. I won't be competitive, just would like to be fitter in general. (And Lord I hate cardio)

  • Dead LegendDead Legend Registered User regular
    My New Years resolution is doing more conditioning and core work. So hit the gym at 6am this morning and did a bunch of circuits.

    1. 4 rounds

    Heavy farmer walks 50m
    Bosu ball sit-ups to failure
    Kettlebell swings 12-15 reps

    2. 3 rounds

    GHD back raises to failure
    Kettlebell suitcase carries 50m each arm
    Bosu ball sit-ups to failure

    3. 2 rounds

    Medicine ball slams 12-15reps
    Battle rope to failure

    I also did some cardio recently...15 minutes on the bike and 4 rounds of jump rope.

    Planning on keeping that up, but may lay off the heavier upperbody stuff while the trap is acting up and do more circuit based stuff.

    At least I can still squat reasonably heavy

    diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
  • Mr. ButtonsMr. Buttons Registered User regular
    I think I made a new years gym goals resolution last year, or at some point in time during the year. Don't remember what it was anymore, pretty sure I didn't meet any of them (squats maybe though).

    New year, new goals though. No numbers, but increased mobility and strengthening my weak parts are my priorities.

    Unfortunately for me this means actually working on my abs, but fortunately I discovered ab cable pulldowns and leg raises are actually kinda fun (and the leg raises help loosen my lower back super well. Not as good as a reverse hyper, but better than anything else I've tried).

    Well, I guess some numbers. Between creatine, BBB sets, and always eating, I've put on about 20# that I'd like to get rid of. It's not going to be fun to lose, but I'm hoping it results in slightly visible abs and that vein popping in my biceps. Time will tell

  • TubeTube Administrator, ClubPA admin
    Unfortunately it's hard for me to deny now that I'm out of the squatting game, maybe permanently. My back immediately started hurting again after a single session with 60kgs, and I think I'd be better off figuring out a different approach to leg training rather than pushing this rock up the hill again. Maybe I can learn to love lunges?

    Hobnail wrote: »
    This forum has taken everything from me
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    Mark Dugdale just made a blog post about that very thing!

    durax
  • duraxdurax Who watches the watchdogs? Registered User regular
    Much less helpfully, I know that Cavaliere started using Bulgarian Split Squats after the standard ones led to injury, but I think those were because of knee issues not back ones.

  • TheRealBadgerTheRealBadger Registered User regular
    Pushing rocks up hills is great conditioning though.

    Peen
  • Mai-KeroMai-Kero Registered User regular
    Is a rowing machine a good conditioning vehicle? It seems like it would work out... Everything.

  • SleepSleep Registered User regular
    Mai-Kero wrote: »
    Is a rowing machine a good conditioning vehicle? It seems like it would work out... Everything.

    Yes

    And it does.

    Rowing is a full body exercise.

  • TheStigTheStig Registered User regular
    Yes rowing is a great form of torture.

    bnet: TheStig#1787 Steam: TheStigCFN: Stiggles
    Mai-KeroSleepMr. Buttons
  • Mai-KeroMai-Kero Registered User regular
    I don't know if anyone has experience in buying one, but I see some for $1500 and some for less than $100; can I actually skate by on something that cheap?

  • Ashaman42Ashaman42 Registered User regular
    edited January 11
    We had a <£100 one. It broke two weeks after the year warranty ended. Luckily the shop exchanged it without arguing. The replacement broke after six months.


    We didn't replace it that time and got a refund instead.

    That said I'd expect you'd be alright as long as you didn't get the cheapest one possible like we did.

    Ashaman42 on
  • webguy20webguy20 Registered User regular
    Check out any local Play it Again Sports or other used athletic equipment stores for the Precore 2 models. You can get them for like 1/2 of retail and as long as everything is smooth then it should last you quite a while with maintenance and proper use.

    Steam ID: Webguy20
    Origin ID: Discgolfer27
    Untappd ID: Discgolfer1981
  • Dead LegendDead Legend Registered User regular
    Kneeling landmine presses are humbling

    diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
  • TubeTube Administrator, ClubPA admin
    I did a back workout today and my back didn't hurt for a few hours, then it started hurting, then it calmed down. I think I will proceed with back workouts.

    Hobnail wrote: »
    This forum has taken everything from me
    Peen
  • PeenPeen tw1tch0rz occasionallyRegistered User regular
    Kneeling landmine presses are humbling

    I love landmine presses so much.

  • David WalgasDavid Walgas Registered User regular
    Finally got my hand back and I can’t even do 25 push-ups. This is gonna be a long walk back up.

    3 more weeks and I can start doing some light barbell stuff as long as my PT signs off on it. Until then, guess I’m gonna do a whole lot of cable work and body weight stuff.

    Atleast my squat didn’t suffer too much. I could never get a decent hand placement on it with the cast on but I appreciate the advice Dead Legend. 2 months off and 155 kg for a set of doubles isn’t too much loss after all.

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