By far the worst thing for my day-to-day back/neck comfort is having a damn girlfriend. The positions she wants to sleep in end up wreaking havoc on me during the night. Woke up today and moving my head in any kind of direction I feel a tightness, followed by a stinging pain. Not sure how quality my workout will be today, especially power cleans. Frick.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Brolic Gaoler
formerly Alienshogun
Yes I can do pullups/pushups/dips. But I avoid most bodyweight movements that involve any twisting.
parrot: i actually did bench with the legs up last night and my back is still bothering me today. It's not bad pain, but I have been virtually discomfort and pain free for several weeks now and the feeling was such a relief. Maybe I should just take a year off lifting entirely.
I honestly can't stand it though. I already feel really weak. I might - might - be able to squat though. Very low weight but I just may be able to do it. My mobility is pretty damn good. I usually warm up with the empty barbell everytime I work out anyway because I like how warm it gets the whole body. I feel great when I warm up and my back feels better. I just can't lift heavy.
Definitely staying away from the Press, Bench and certainly staying away from deadlifts. I might do some cable work for chest/shoulders, but I figure it would be best to avoid lifting whilst sitting.
I was thinking about buying proper weightlifting shoes. I have Vibrams atm but I want to use them outside when the weather gets warmer here. Wearing smelly Vibrams to school might be too much for my classmates 
Soo I was thinking about the Adidas Power Perfect II weightlifting shoes. They are a bit expensive (130) but I guess they last for a few decades so it's not that bad.
Wrestling shoes cost like 80 too so I don't feel like buying a pair of those either. Chuck Taylors cost about 70 too and they aren't built well enough to get me pay that price for something that lasts maybe a year. The Chuck Taylor knock offs (30) I tried today had a thicker sole than the real ones so they might not be good for weightlifting.
So any suggestions? Are the Adidas ones worth the price or should I consider something else?
Soo I was thinking about the Adidas Power Perfect II weightlifting shoes. They are a bit expensive (130) but I guess they last for a few decades so it's not that bad.
Wrestling shoes cost like 80 too so I don't feel like buying a pair of those either. Chuck Taylors cost about 70 too and they aren't built well enough to get me pay that price for something that lasts maybe a year. The Chuck Taylor knock offs (30) I tried today had a thicker sole than the real ones so they might not be good for weightlifting.
So any suggestions? Are the Adidas ones worth the price or should I consider something else?
I was thinking about buying proper weightlifting shoes. I have Vibrams atm but I want to use them outside when the weather gets warmer here. Wearing smelly Vibrams to school might be too much for my classmates
Soo I was thinking about the Adidas Power Perfect II weightlifting shoes. They are a bit expensive (130) but I guess they last for a few decades so it's not that bad.
Wrestling shoes cost like 80 too so I don't feel like buying a pair of those either. Chuck Taylors cost about 70 too and they aren't built well enough to get me pay that price for something that lasts maybe a year. The Chuck Taylor knock offs (30) I tried today had a thicker sole than the real ones so they might not be good for weightlifting.
So any suggestions? Are the Adidas ones worth the price or should I consider something else?
I have the ones from Rogue Fitness. Love em but I believe they are in US so I am not sure if it would be too expensive for you to have shipped toUK.
parrotbeak
Member
What do you attribute the pain free weeks to?
My pain comes and goes and I can't really point to what exactly makes it act up. It's been acting up lately, but very minor compared to what I had in late Dec through Jan. Sometimes I think I interpret less pain as pain-free and then I just start to feel that there is still some irritation there. But I don't really know.
Despire, if you're worried about stinky Vibrams, wash them. I just take mine in the shower about once a week and dry them outside. I usually have a 2-day rest somewhere in the week so i leave them to dry during that time. It's usually fine as long as it hasn't been too humid.
http://www.alkavadlo.com/2012/02/raising-the-bar-cover/
Al Kavadlo's signed with Pavel's publisher Dragon Door (old news) but his book about pull-up bar calisthenics is only "several weeks" away (new news). I'm surprised that it's coming out so quick. Between his T-Nation posts, his contribution to Convict Conditioning 2 and such, it's neat to watch his popularity improve within the fitness world. I'm assuming that he's learned a lot since his first book (which is also extremely close to being out of print) which was really a basic primer for the fitness noob, while his new book seems to be a focused instructional manual on specific skills.
Thanks! I'm probably going to be stuck at 55lbs for a while...don't know why the OHP is so hard for me.
Um...I'm not sure, I am just following the SL program. Do Pendlay Rows hit the rear delts?
I attribute it to staying away from all weights and just sticking to Stairmaster and isometric core work.
My cardio seems to be improving. I work in a high rise on the 9th floor. I take the steps every day during lunch break. I would always finish breathing a little hard. I did it today without breaking a sweat.
The press is hard for everyone. If it's not they either have T-Rex arms or if you checked their wallets you'd find their Certified Beast-Mode card.
Just keep at it and maintain form, progress will be made.
BlueScrote
Member
Banged my knee yesterday when doing Pendlay rows. Apparently I need a bit more work on my form.
hawkshockey11
Banned
I am eating a lot more than usual and I do get roughly the right amount of protein for my body weight. I haven't really been tracking what I eat though. Part I am actually slacking on is the gomad. I try to drink 1 gallon a day but sometimes I am at school and then go directly to work and never get to drink it so I end up doing about half.
Restarting sounds like the best idea. Knees are better today, should I go ahead with the empty bar squats tomorrow then?
Brolic Gaoler
formerly Alienshogun
So I decided to do hanging leg raises today right after deadlifts at the gym instead of waiting till I got home. They were much harder due to grip fatigue, but it felt awesome being a fatty and being able to touch the bar with my shins for the public to see.
I thought for some reason they would be harder at the gym in general, but they weren't.
For the record I'm doing them like this, but using the parallel grip bar.
http://www.youtube.com/watch?v=qFXcNHe1G1Y
Rows mostly hit back.
I would add facepulls (basically a high row that focuses on rear delt) and reverse flys, but not too much of either and not at a high weight. These aren't exercises you need to be trying to max out on. Same goes for lateral flys if you're doing those. Also, these exercises are not something you should "focus" on. Just add them at the end of your routine to keep your shoulders "balanced."
I only do 2 sets of both at 15+ reps each at extremely low weight.
I also do high rep/high weight kroc rows, but like I said rows are mostly back.
I thought for some reason they would be harder at the gym in general, but they weren't.
For the record I'm doing them like this, but using the parallel grip bar.
http://www.youtube.com/watch?v=qFXcNHe1G1Y
Rows mostly hit back.
I would add facepulls (basically a high row that focuses on rear delt) and reverse flys, but not too much of either and not at a high weight. These aren't exercises you need to be trying to max out on. Same goes for lateral flys if you're doing those. Also, these exercises are not something you should "focus" on. Just add them at the end of your routine to keep your shoulders "balanced."
I only do 2 sets of both at 15+ reps each at extremely low weight.
I also do high rep/high weight kroc rows, but like I said rows are mostly back.
Echoes of Pink
Member
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Rows will hit the rear delts. The only I've problem I've experienced on SL 5X5 is that my front delts have gotten much bigger than my rear ones from both the OHP and Bench Press. If anything, rear delts are the one part where I feel compelled to add assistance work.
Other than that, the OHP is one of the hardest lifts since the muscles you are using are smaller and less powerful than the muscles of the legs and hips.
parrotbeak
Member
You can also kinda see during the day when you are at rest, are your shoulders rolled forward? If so you might want to do some rear delt assistance.
Brolic Gaoler
formerly Alienshogun
So I just tried chocolate surge twin lab.
For any of those wondering about the taste/vs price issue.
It tastes like off brand chocolate milk. It tastes better than EAS chocolate.
My main issue is that the scoop is fucking gigantic, and 2 scoops is 50 grams of protein. So while EAS has 76 servings at 23 grams of protein each, twinlab only has 64 servings at 25 g protein each. So that's 6 more shakes or 12 more single scoops you get out of EAS than Twinlab.
Just something to keep in mind.
Edit: 5 lb tub btw.
For any of those wondering about the taste/vs price issue.
It tastes like off brand chocolate milk. It tastes better than EAS chocolate.
My main issue is that the scoop is fucking gigantic, and 2 scoops is 50 grams of protein. So while EAS has 76 servings at 23 grams of protein each, twinlab only has 64 servings at 25 g protein each. So that's 6 more shakes or 12 more single scoops you get out of EAS than Twinlab.
Just something to keep in mind.
Edit: 5 lb tub btw.
Vigilant Walrus
Member
Does any of you have experience with recovering from fracture injuries? its been over a year and i cant rehabilitate my left arm to strength. the spiral fracture was bad.
Start over again? What do you mean by that? Because I'm wondering whether I'm suffering from the same thing. Week on week I'm barely able to increase my lifts. :\
Also, what is the correct form for the bent over row?
parrotbeak
Member
I was talking to that poster specifically because they only started SS 2 weeks ago, started at 95 instead of just the bar, thought they were stalling, and weren't sure about their form.
What program are you on and how long have you been on it?
http://startingstrength.wikia.com/wiki/FAQ:The_Program#Stalling.2C_Resetting_and_Progressing
I'd read SS and look at videos for bent over row form, but it's basically the same starting set up for the deadlift. I'm not the one to ask though since I rarely do them anymore due to back injury.
Are you saying to do BOR? That is what SL program originally said to do I believe, but I was told by someone in here that Pendlay is better and have been doing that instead. I thought Pendlay did everything BOR did but more?
I usually do some assistance work, mostly minor, because I don't feel satisfied after SL. Just some isolations using machines just because, and then some assisted pullups or dips. I guess I can just throw in something for my rear delts
FallingEdge
Member
6 reps @ 245 for bench.
I love it!
I love it!
parrotbeak
Member
Pendlay is a type of bent over row.
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
That's what I meant. I was just confused because I thought Echoes was telling me to do the type of BOR in his post rather than Pendlays. I'll stick with pendlays and throw in something small for more rear delt work.
Hope for the best!
Today is a good day. It's been almost a week for me, well I guess a week, since last friday was a wasted session filled with depression.
Will be happy today and lift big and feel strong.
And yes, this is a cheesy post, but dammit I feel like sharing.
Man it went great. Lifts all dropped a shit ton, but I got started on SS. Time to eat!
Bench: 135 (down from 185)
Squat: 175 (down from 305...3 years ago, senior year of HS - last time I freebar squatted)
Deadlift: 225 (down from 315)
Tomorrow is HIIT, then Saturday is OHP, Power Clean, and Squats.
Oh and I did 2 extra sets of BP and 4 extra sets of deadlifts lol. So I probably could have done close to the 315 for DL and a bit more for BP. Oh well, I got my starting weights for Day A
Echoes of Pink
Member
Do the pendlay rows. I was just referencing the muscles involved in a similar row from exrx. Sorry for the confusion.
Do assistance work only on the areas you need to work on. Dips, Chin Ups, and Curls are popular assistance work for SL.
As for the perceived exertion, the work outs will begin to get much, much tougher as you approach your body weight (press will be much sooner).
Don't overdo it so much, especially on deadlifts.
Well yesterday I did my first workout routine, and today i'm pretty sore, haha, but I guess that is to be expected.
Anyone have any advice on stretching?
Also I didn't really know what I was doing as far as using equipment safely. I was using lowish weights but in the future I think I need some knowledge in that regard.
Anyone have any advice on stretching?
Also I didn't really know what I was doing as far as using equipment safely. I was using lowish weights but in the future I think I need some knowledge in that regard.
Yes, I know, but I didn't know I was overdoing it at the time. I assumed everything was 3x5 or 5x5...nope. I'll be sure to double check next time
I wouldn't really worry about stretching too much. The soreness will subside after your first two weeks of workouts. Just make sure you are warming up appropriately.
Good to know, thanks. Yea once the workouts get harder I definitely will not be doing much assistance work.
It's all good at those weights, but you'll definitely end up stalling/hurting yourself when the weight gets up higher.
Good fucking shit man. Keep it rolling.
My fitness brethren, I must come clean. Although for the most part my diet is strict and healthy, to befit my manly physique and iron will, I have a soft spot for a sugary devil:
Forgive me, for I am weak.
My fitness brethren, I must come clean. Although for the most part my diet is strict and healthy, to befit my manly physique and iron will, I have a soft spot for a sugary devil:
Forgive me, for I am weak.
Just indulge in them immediately after a workout and it will actually be doing you a benefit.
Man do I wish they'd give Type 2 diabetes a different name. Shit should not be lumped in with my actual illness.
A week? Go down.
Yes definitely. I swear, people in this thread will deload if the weather's bad.
Just for that, I'm going to extend my feeding window for the day and eat a pint of ice cream.
Forgive me, for I am weak.
I know. I was thinking the same thing. I had to look at it again to make sure I read it right and it was only 1 week. Eat well and go back to your usual weights.
FallingEdge
Member
Good fucking shit man. Keep it rolling.
My fitness brethren, I must come clean. Although for the most part my diet is strict and healthy, to befit my manly physique and iron will, I have a soft spot for a sugary devil:
Forgive me, for I am weak.
This be my dinner:
Gotta eat big to get big
Trapezius question
I want to work my traps more. My workout regimen basically consists of three different workout days at the gym: legs/back, chest/shoulders, and another day for deadlifts and bicep curls. Then inbetween those days I'll do stuff like ab workouts at home. I think I'm beginning to put on some decent muscle, but one area I've always sorely lacked is my traps. I have kind of a skinny neck so some muscular traps would really do my physique good.
Is doing shrugs the only exercise I need to target the traps? And which day should I do them on?
I want to work my traps more. My workout regimen basically consists of three different workout days at the gym: legs/back, chest/shoulders, and another day for deadlifts and bicep curls. Then inbetween those days I'll do stuff like ab workouts at home. I think I'm beginning to put on some decent muscle, but one area I've always sorely lacked is my traps. I have kind of a skinny neck so some muscular traps would really do my physique good.
Is doing shrugs the only exercise I need to target the traps? And which day should I do them on?
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