I guess my race was technically a success, but ugh. The distance was nominally 5k, but the precise route ended up getting changed a few times during the last few days before the race, and it looks like the actual distance was probably 5.1 km. Strava-creeping other people who did the race, and looking at my own watches, it looks like 5.1 km. Mapping out the route looks like 5.1. But officially, it’s a 5k.
So officially, I was in with a time of 22:24, which is not a PB. Unofficially, my Strava now has me doing 5k in 21:57, which is a PB. So, yay. But I was hoping for a lot better.
The week before the race, I bought some Saucony Endorphin Speed 3 shoes. They’ve got a nylon plate in them; not quite the carbon plate, but close. They’re also incredibly light. They’re too expensive to put into my regular running rotation, costing about twice what I’d normally spend on shoes, but damn they’re great to run in. I’ll be saving them for PB attempts, the last few sessions before a race, and then the races themselves.
Civics is not a consumer product that you can ignore because you don’t like the options presented.
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Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
Also important to note: pullups are really hard! Some people have a body type that naturally work for 'em but they otherwise can take a lot of intentional conditioning to be able to train how to do
It is not a statement on your personal fitness level to be unable to do a pullup, it just means it isn't something you've trained to do yet
This inspired to try some pullups just now at the gym, I used to be able to sets of 10.
I believe the technical term is LOL, LMAO
Ended up doing 5 with like 60 lb weight assist, definitely something I'll have to work back up to
Also important to note: pullups are really hard! Some people have a body type that naturally work for 'em but they otherwise can take a lot of intentional conditioning to be able to train how to do
It is not a statement on your personal fitness level to be unable to do a pullup, it just means it isn't something you've trained to do yet
This inspired to try some pullups just now at the gym, I used to be able to sets of 10.
I believe the technical term is LOL, LMAO
Ended up doing 5 with like 60 lb weight assist, definitely something I'll have to work back up to
But hey, y'all motivated me to try, so cheers!
I still cannot do it though admittedly my physiotherapist had to deal with my changing aspirations from "I would like to do one pull-up" to "I want to look like Rhea Ripley"
Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
I used the pull up bar for the first time yesterday. I definitely can't do a pull up. Did some fake ones while standing on a stack of books to practice form, and also did some dead hangs because I guess that might improve my grip. It fucking killed my hands.
One day I might be able to do one maybe.
I feel like the exercise I'm doing is achieving something but it's hard to tell. I'm thinking of starting running again because I probably need to do some cardio. I wish I didn't hate running, or that every other kind of cardio didn't cost money.
I've been watching videos on how to do pull-ups and apparently you just do progressively more angled standing rows with a bar then jacknife pullups
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
To give myself a little credit, when I last did pullups regularly I was probably 40+ pounds lighter, so a 60 pound assist means I am only 20 pounds weaker, mirite?
I mixed in some lat pulldowns to my routine for the first time in who knows how long, I've been meaning to get back to more variety in the upper body routine anyway.
For most folks it's also a question of, do you need to be able to do a pull-up? Does it fit with your goals?
A lot of the training to do a pull-up is really just in service of that one skill. It's totally fine for it to be a goal, mind! And I assume there are cross-training benefits for something like rock climbing (maybe, Solar?)? But otherwise, it's kinda like, if your goals are more functional strength it might be best as a tangential thing rather than your sole fitness goal, y'know?
No, I am not being paid off by Big Squat to make this post
Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
I'm following a routine by the Hybrid Callisthenics guy, which only involves 6 exercises (Push up, pull up, squat, leg raises, bridges, twists (though I swap the twists for planks because I do twists every night when I stretch)). I like it because it's only 2 exercises per day for 6 days/week. Anything more complicated than that feels overwhelming for some reason. Like just looking at Ziploc's post above makes my brain go ugghhh.
It's the only thing I've ever tried that I've kept up for more than a week. Maybe I'll try something more involved some day but for now I'm liking this.
Like just looking at Ziploc's post above makes my brain go ugghhh.
I started this way as well - and still kinda am, actually.
I worked with a trainer twice a week for about a year, then moved away, and he sends me stuff now for twice a week lifting workouts. Was a long road building up to what is somewhere between a half hour to hour long workout and yesterday I was very very ugghhh.
Chin-ups are the better answer there. Pull-ups are if you want more sexy back muscles
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Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
I did some running today, for the first time in 5+ years. Was pleasantly surprised to find I could just run for the entire time, I thought I would have to have some walking breaks like I did when I first started getting into running years ago. I guess my job actually does more for my fitness than I am aware of.
I think I might sign up for a 10k next year. That would be 10 years since the one and only 10k I've run before.
I think that tbh that article makes some good points but I think people want to do pullups because they're self evidently hard, not everyone can do them, they're a lofty challenge, and its not vastly more complicated than that.
As someone who can do sixteen pullups I'd say that they're never not a good athletic standard by anyone's metric. If someone can deadlift twice their bodyweight and bench their bodyweight but not do 8 pullups that's a hole imo.
Anyway today crossfit was benching (yay!) Followed by a WOD of 10, 8, 6, 4, 2 of 1.5 bodyweight deadlifts (ughhhh) and strict pullups (yay!) In 8 minutes (what the fuck)
7 mins 50 seconds with dreadful deadlift form at the end, glad I didn't injure myself. Fucking dead. Awful.
I want to do a pullup because I want each of my limbs to be stronger than my body weight, so it's either that, dips, or something even harder. The problem is I'm not sure which exercise has the greatest risk of shoulder impingement: I know that wide pull ups and chin ups increase the risk of shoulder injury compared to shoulder width pull ups, and both reduce subacromial space, though I suppose dips may be better if you don't let the arm go above the level of the shoulder.
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
I do a lot of wide pullups and they're fine, they're harder, but they're fine. Do some overhead pressing to work the shoulder stability if you feel like that'd help
I do a lot of wide pullups and they're fine, they're harder, but they're fine. Do some overhead pressing to work the shoulder stability if you feel like that'd help
Also remember that as a reasonably accomplished boulderers, your shoulder musculature will be more complete and developed than most.
No but I do think that wide grip is fundamentally fine, in the same way they all are; don't overdo it and give yourself elbow tendonitis, but otherwise you'll be okay.
My suggestion for overhead pressing is also entirely serious, I think it's very good for shoulder strength and developing and it makes your shoulders overall much more stable. If someone is doing 3 sets of pullups I think 3 sets of overhead presses would be v appropriate as an ancillary
My motivation for working out that survives up to the last rep before failure is "this will help my 70th birthday not completely suck."
So I'm thinking: why should I do biceps and triceps isolating exercises at the latter half of arm day? That won't help prevent joint pain as the biceps doesn't stabilize any joint. What will stabilize joints? The rotator cuff. So why not religiously do rotator cuff exercises at the end of the session instead?
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Yeah I love overhead press, but would you consider that a compound exercise to start with or an isolating finishing exercise? And what do you think of the worry that the deltoid will hog all the glory?
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
I'd say that there is such a thing as overthinking it. Three sets of eight dumbbell overhead presses, as strict as you can, after your pulling workout. That'll do good things for your shoulders, and externally rotate them which is good after all that pulling.
If you're curious my current pulling workout is 3x3 added weight pullups @ 30kgs (which needs to increase a bit as its a little too easy), 3x8 wide grip unweighted pullups and 3x12 single arm low dumbbell rows, usually with 17.5kgs or 20kgs. And then three times 8 overhead presses, usually with 15 or 17.5kg dumbbells.
I also bench twice a week, which helps the whole shoulder/chest/arm connection
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CaptainBeyondI've been out walkingRegistered Userregular
I’d just add a note of caution on OHP; I tore my rotator cuff by trying to go too heavy too quickly (barbell), and reading around I’m far from alone in that.
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Brovid Hasselsmof[Growling historic on the fury road]Registered Userregular
It's about 4 weeks since I started working out 6 days/week. Probably more like 2 since I started doing it properly. Yesterday I looked in the mirror and actually saw it's having an effect. Barely noticeable, but something, and that's the first time that's ever happened.
I ache all the time though. I've gone from constantly being sore and stiff due to not moving enough, to constantly being sore and stiff from yesterday's exercise. Is this just the depressing reality of being alive?
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Powerpuppiesdrinking coffee in themountain cabinRegistered Userregular
It's about 4 weeks since I started working out 6 days/week. Probably more like 2 since I started doing it properly. Yesterday I looked in the mirror and actually saw it's having an effect. Barely noticeable, but something, and that's the first time that's ever happened.
I ache all the time though. I've gone from constantly being sore and stiff due to not moving enough, to constantly being sore and stiff from yesterday's exercise. Is this just the depressing reality of being alive?
That's pretty much how i feel! It's gotten slightly better over time but not entirely
Yep. I've been pretty consistently fit for probably most of my adulthood. The soreness never goes away for some people if you're doing resistance training or doing other vigorous exercise.
Solvent on
I don't know where he got the scorpions, or how he got them into my mattress.
The soreness went away after about 2 weeks for me, but I think that's because my arms are so weak compared to my legs that arm day is practically a rest day
Marty: The future, it's where you're going? Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Posts
I guess my race was technically a success, but ugh. The distance was nominally 5k, but the precise route ended up getting changed a few times during the last few days before the race, and it looks like the actual distance was probably 5.1 km. Strava-creeping other people who did the race, and looking at my own watches, it looks like 5.1 km. Mapping out the route looks like 5.1. But officially, it’s a 5k.
So officially, I was in with a time of 22:24, which is not a PB. Unofficially, my Strava now has me doing 5k in 21:57, which is a PB. So, yay. But I was hoping for a lot better.
The week before the race, I bought some Saucony Endorphin Speed 3 shoes. They’ve got a nylon plate in them; not quite the carbon plate, but close. They’re also incredibly light. They’re too expensive to put into my regular running rotation, costing about twice what I’d normally spend on shoes, but damn they’re great to run in. I’ll be saving them for PB attempts, the last few sessions before a race, and then the races themselves.
I've seen too many clips of people twatting themselves in the face/crotch with resistance bands to trust them
This inspired to try some pullups just now at the gym, I used to be able to sets of 10.
I believe the technical term is LOL, LMAO
Ended up doing 5 with like 60 lb weight assist, definitely something I'll have to work back up to
But hey, y'all motivated me to try, so cheers!
Googles it
Oh lol lmao no no way I could even do one of those
I still cannot do it though admittedly my physiotherapist had to deal with my changing aspirations from "I would like to do one pull-up" to "I want to look like Rhea Ripley"
One must have priorities in life
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Googles
Oh my
One day I might be able to do one maybe.
I feel like the exercise I'm doing is achieving something but it's hard to tell. I'm thinking of starting running again because I probably need to do some cardio. I wish I didn't hate running, or that every other kind of cardio didn't cost money.
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
I mixed in some lat pulldowns to my routine for the first time in who knows how long, I've been meaning to get back to more variety in the upper body routine anyway.
Today me: ow!
2km row
Group A:
4x8 Back squat
4 x5/5 DB Reverse Lunge with 2 in Deficit
4 x15 Banded Good Mornings
Group B
4x15 Elevated Goblet Squat
4x10/10 Single Leg Hamstring Curl
4x 10/10 Single Leg Leg Extension
Group C - 4 sets of...
45 sec Elbow Plank
10 Pushups
15/15 Side to Side L-Sit Transition with kettlebell
10/10 Alternative V-Ups
...if anyone needs me I'll be not walking at all tomorrow
A lot of the training to do a pull-up is really just in service of that one skill. It's totally fine for it to be a goal, mind! And I assume there are cross-training benefits for something like rock climbing (maybe, Solar?)? But otherwise, it's kinda like, if your goals are more functional strength it might be best as a tangential thing rather than your sole fitness goal, y'know?
No, I am not being paid off by Big Squat to make this post
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Switch Friend Code: SW-7437-1538-7786
It's the only thing I've ever tried that I've kept up for more than a week. Maybe I'll try something more involved some day but for now I'm liking this.
Lemme teach you about presses and curls!! Curls upon curls!!!!
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But Solar I don't wanna do 'em!! I wanna have takes online!!!
(I did admittedly take Swole Woman's take to heart on this while recalculating my strength goals to do other things and come back to it later: https://www.shesabeast.co/hold-on-why-do-we-want-to-do-pull/ )
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Switch Friend Code: SW-7437-1538-7786
I started this way as well - and still kinda am, actually.
I worked with a trainer twice a week for about a year, then moved away, and he sends me stuff now for twice a week lifting workouts. Was a long road building up to what is somewhere between a half hour to hour long workout and yesterday I was very very ugghhh.
Chin-ups are the better answer there. Pull-ups are if you want more sexy back muscles
I think I might sign up for a 10k next year. That would be 10 years since the one and only 10k I've run before.
I think that tbh that article makes some good points but I think people want to do pullups because they're self evidently hard, not everyone can do them, they're a lofty challenge, and its not vastly more complicated than that.
As someone who can do sixteen pullups I'd say that they're never not a good athletic standard by anyone's metric. If someone can deadlift twice their bodyweight and bench their bodyweight but not do 8 pullups that's a hole imo.
7 mins 50 seconds with dreadful deadlift form at the end, glad I didn't injure myself. Fucking dead. Awful.
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Also remember that as a reasonably accomplished boulderers, your shoulder musculature will be more complete and developed than most.
No but I do think that wide grip is fundamentally fine, in the same way they all are; don't overdo it and give yourself elbow tendonitis, but otherwise you'll be okay.
My suggestion for overhead pressing is also entirely serious, I think it's very good for shoulder strength and developing and it makes your shoulders overall much more stable. If someone is doing 3 sets of pullups I think 3 sets of overhead presses would be v appropriate as an ancillary
So I'm thinking: why should I do biceps and triceps isolating exercises at the latter half of arm day? That won't help prevent joint pain as the biceps doesn't stabilize any joint. What will stabilize joints? The rotator cuff. So why not religiously do rotator cuff exercises at the end of the session instead?
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
If you're curious my current pulling workout is 3x3 added weight pullups @ 30kgs (which needs to increase a bit as its a little too easy), 3x8 wide grip unweighted pullups and 3x12 single arm low dumbbell rows, usually with 17.5kgs or 20kgs. And then three times 8 overhead presses, usually with 15 or 17.5kg dumbbells.
I also bench twice a week, which helps the whole shoulder/chest/arm connection
I ache all the time though. I've gone from constantly being sore and stiff due to not moving enough, to constantly being sore and stiff from yesterday's exercise. Is this just the depressing reality of being alive?
That's pretty much how i feel! It's gotten slightly better over time but not entirely
http://newnations.bandcamp.com
Doc: That's right, twenty five years into the future. I've always dreamed on seeing the future, looking beyond my years, seeing the progress of mankind. I'll also be able to see who wins the next twenty-five world series.
http://newnations.bandcamp.com
Oof
1. Are you warming up correctly/at all?
2. What hurts? Is it muscles or tendons? Maybe you can tweak your form in a lift to help?
3. Are you eating enough, particularly protein?
4. Have you considered taking an awful lot of fish oil (1-2 grams EPA/DHA) to reduce your general inflammation levels?