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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Just look for something not plastic. I wish i could give you a brand, but you should be okay with anything you could drop from a building that wouldn't shatter.
But that just lasts for a while. After you adapt to the training it's no big deal. I've been squatting 3 times a week for almost two years and at this point DOMS is not an issue whatsoever.
Regarding the tightness, that's nothing some mobility work / stretching / foam rolling can't fix.
Silphonica
Banned
Need some advice again.
I have naturally weak and small wrists. I was doing reverse straight bar curls with 20kg, and my left wrist popped out of place under the pressure and now its sore as shit.
How can I increase wrist strength?
Btw, I know I shouldn't need to be doing those kind of curls, but as I notice the difference as I grow, my forearms do not. An insecurity thing
I have naturally weak and small wrists. I was doing reverse straight bar curls with 20kg, and my left wrist popped out of place under the pressure and now its sore as shit.
How can I increase wrist strength?
Btw, I know I shouldn't need to be doing those kind of curls, but as I notice the difference as I grow, my forearms do not. An insecurity thing
I have incredibly flimsy, thin and weak wrists. They've always been the weakest link in my training. They hurt after squatting, benching, cleaning and Chinning. I've basically given up on straight bar curls because they always bother my wrists, so I use the EZ-curl bar, which is less effective but much more comfortable.
As far as strengthening the wrists, I find benching often has helped considerably. I also love hammer curls. They have strengthened my wrists, they feel great and they do wonders on the forearms.
As far as strengthening the wrists, I find benching often has helped considerably. I also love hammer curls. They have strengthened my wrists, they feel great and they do wonders on the forearms.
DLs help a ton. My back and legs may feel the most, but my wrists swell up so much after a deadlift.
Silphonica
Banned
I can curl straight bar fine with normal grip, but the reverse grip is not so easy. I feel that benching doesn't really help any.
What kind of grip are we talking about here, I have one hand facing towards and another away. Will that account for varying degrees of wrist development?
Wrist curls across a bench help, pronated grip curs, farmer's walk, etc.
As for the DL question, yes the mixed grip helps but you'll want to make sure you're only using mixed grip when you need to and that you're using chalk to assist with your standard grip DLs.
He didn't go deep enough if you ask me. Hams to calves.
The "lean and compact" build AKA Tyler Durden look is just the result of very low bodyfat with some muscle. The "softer" look is just the result of having more bodyfat with perhaps bigger muscles. It's not like you can train in some particular manner to get lean because it's more of an diet issue. Different rep schemes of course train the muscle in different ways and that's pretty well covered in the OP.
They don't call it "cycling" for nothing.
FallingEdge
Member
Lets do this.
Word. But first, I need to get bigger. Then I will do my best to get definition. Gonna get on that DarthWufei diet/routine.
HarryHengst
Member
That sure is a NSFW blog. Those photos of homemade flesheating drugs in Russia, good god.
If the top of your quads go parallel, you've gone regulation depth and deep enough to be considered a proper squat.
If you do it for two reps with almost 575lbs, well, then your pretty good to fucking go.
I'm like you, I can't do straight bar curls. They fuck my wrists up, but I don't have any issues with the other lifts I do.
If you like Hammer Curls, you should incorporate Zottman Curls into your sets (with much lighter weight). Your forearms will be blazing after you do a few sets of these with proper form.
Example
You can also do these on a Preacher Curl Bench if you really want to isolate.
Also have really tiny wrists! They were killing me last week when doing really low bar squats, had to move the bar further up my back to be able to continue. This also due to shoulder inflexibility, as I can't push them far enough back to keep my wrists and hands straight.
Still, personal best for reps today for squats with 5@105kg x 2.
Still, personal best for reps today for squats with 5@105kg x 2.
OreoKraickerz
Neo Member
I'd always had weak and tiny wrists (they're still tiny) until I started on Strong Lifts. Combination OHP, bench press, and deadlifts have turned my wrists into steel.
Barring access to an olympic bar and weights, my old martial arts buddies recommended knuckle pushups to strengthen the wrists. I did them for a while and didn't really notice any difference on the order of how I feel now, but my wrist strength seemed to improve a bit.
Barring access to an olympic bar and weights, my old martial arts buddies recommended knuckle pushups to strengthen the wrists. I did them for a while and didn't really notice any difference on the order of how I feel now, but my wrist strength seemed to improve a bit.
TheDarkStark
Member
I did good mornings for the first time yesterday, all went well, but as I was leaving the gym I pulled my hammy.... Looks like I won't be doing legs for a while.
Brolic Gaoler
formerly Alienshogun
I know I've said it a lot, but be very careful with good mornings. That's easily the one lift I've hurt myself the most doing.
Hope it's not as bad as you think and you're back in the game soon bud.
Brolic Gaoler
formerly Alienshogun
I may be in trouble today. I just recalculated my next cycle for 5/3/1 and I'm expected to do 350x3 for bench today. I'll have to see how it goes, but I didn't do myself any favors this weekend with the drinking.
Here's hoping I don't die, or snap some shit up. Gonna go in there full sweats mode.
Get dem sleeves!
Here's hoping I don't die, or snap some shit up. Gonna go in there full sweats mode.
Get dem sleeves!
RumblingRosco
Member
I thought it was a joke the first time I saw good mornings. It just looks like it is built to cause injury.
I had pretty sore quads the other day even though I hadn't really trained done any leg work apart from deadlifts (my hip flexor was a bit irritated and I'm giving it time to heal).
Edit:
Unless you are meaning the joint instead of the muscles
Someone needs to give Hugh Jackman a fucking tip.
Fucking Christ. I knew he was top heavy in the Wolverine pics thread, but goddamn.
TheDarkStark
Member
I did very light weight, I started with just the bar, then worked my way up to 10lb on each side. I didn't experience any discomfort or pain while doing it, my form looked pretty good (theres a mirror in front of the rack).
It doesn't seem like I pulled it too bad, I guess I just need to stretch immediately after doing them next time, I think a week off from legs and I'll be fine.
Yeah I am. I'll start doing incline presses aswell though if that's a good idea.
At that stage you should be making improvements every workout. Probably something like 2lbs or more if you can handle it. Depends on your height/weight/sex though.
Dunno about having to do incline/decline benching. I'd probably just stick with regular benching since you aren't very advanced yet. Of course you can do incline if you absolutely want but I wouldn't waste my time on decline benching.
Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back
Mini Mob Clinic
-then-
21-15-9
Push Press (95/65)
Pull-ups
5 Min Rest
21-15-9
Deadlift (225/155)
Toes To Bar
5 Min Rest
21-15-9
Hang Clean (135/95)
Hand Release Push-ups
Closeout Mob work
Mini Mob Clinic
-then-
21-15-9
Push Press (95/65)
Pull-ups
5 Min Rest
21-15-9
Deadlift (225/155)
Toes To Bar
5 Min Rest
21-15-9
Hang Clean (135/95)
Hand Release Push-ups
Closeout Mob work
MrToughPants
Brian Burke punched my mom
You probably don't have any triceps or shoulders yet so working on those is important: OHP and CGBP. Adding incline or decline at this stage is a waste of energy and time IMO, you have no chest yet so don't try sculpting what's not there. Leg drive and arching will help, try different leg placements and find your groove. You want your upper back pushing into the bench. Your ass remains on the bench and the legs are pushing off the floor. Also being heavier helps big time so keep eating and if you're very light you won't be seeing huge jumps.
When I first started I was all about volume. So, I tried to completely exhaust my chest (and helping muscles) when I worked it. Flat, incline, decline with barbells. Flys (dumbbell and machine) and then finish it off with machine presses to failure. Maybe even some dips if I was feeling up to it.
That's just me. I'm sure other people willl say differently.
MrToughPants
Brian Burke punched my mom
That just doesn't seem sustainable unless you're using light weights (or PEDs) after the compound. The weight used will drop big time with presses after flat BB which is why I often choose flat fly. I can still load the weights to 90-100s after heavy bench or CGBP. If I go incline DB first before flat BB I will put up 140s but if done after BB flat I'm stuck with the 120s which is a huge drop.
My chest "workout" for the past several years:
Flat BB or CGBP
DB Incline
and/or
Flat DB Fly
I pick either fly or incline I don't always do both back to back since I always squat first and that expends most of my time/energy.
So I pick on average two exercises to work my chest out...it's enough.
The Lamonster
Member
Need help. Having some serious delayed onset muscle soreness after my first ever really focused session on my arms last Friday. Sunday sucked but today is even worse. It hurts to fully extend my arms.
How can I treat the painful symptoms of DOMS without jeopardizing whatever gains I might have made during Friday's workout?
How can I treat the painful symptoms of DOMS without jeopardizing whatever gains I might have made during Friday's workout?
Ice it and just don't overdo it. Your body will get used to lifting after a while.
This dude was working in with me on pull ups and he fucking stared at me the whole first set.
Come on. Don't stare. Totally threw off my concentration.
At least he told me my form was good at the end...
In other news...
Mix together:
1 egg
1 scoop protein powder (I use vanilla)
1 banana
Some cinnamon
Tiny bit of baking powder
Mix it all together in a bowl and microwave for 1-2 minutes. Tastes good mang. Tastes like a healthy sponge cake. Can probably add toppings or yogurt or something but I keep it simple.
Come on. Don't stare. Totally threw off my concentration.
At least he told me my form was good at the end...
In other news...
Mix together:
1 egg
1 scoop protein powder (I use vanilla)
1 banana
Some cinnamon
Tiny bit of baking powder
Mix it all together in a bowl and microwave for 1-2 minutes. Tastes good mang. Tastes like a healthy sponge cake. Can probably add toppings or yogurt or something but I keep it simple.
Deadlifting 225 40 times is stupid.Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back
Mini Mob Clinic
-then-
21-15-9
Push Press (95/65)
Pull-ups
5 Min Rest
21-15-9
Deadlift (225/155)
Toes To Bar
5 Min Rest
21-15-9
Hang Clean (135/95)
Hand Release Push-ups
Closeout Mob work
I deadlifted 185 50 times today. Depends on your program I guess. 5/3/1 BBB requires it.
Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back
Mini Mob Clinic
-then-
21-15-9
Push Press (95/65)
Pull-ups
5 Min Rest
21-15-9
Deadlift (225/155)
Toes To Bar
5 Min Rest
21-15-9
Hang Clean (135/95)
Hand Release Push-ups
Closeout Mob work
A Crossfit workout poorly planned out and geared towards significant injury with little explanation as to why a simpler circuit would accomplish the same, if better, results?
Look at my face. Shock is what's upon it. I hope you're not dropping $200 a month, cause you're gonna need to put some of that money back for the inevitable injury,
The Lamonster
Member
How often should I have ice on it? As much as possible or should there be a limit?
Also, I read that anti-inflammitory drugs like Ibuprofen or Naproxen will help the pain but hurt the liver and reduce muscle growth. Thoughts?
MrToughPants
Brian Burke punched my mom
Stop over thinking things.
If you are too sore to do a specific body part put it to the next day or something. It's not a big deal, your body will adapt and no more DOMS, unless it's walking lunges... :/
Veezy said:A Crossfit workout poorly planned out and geared towards significant injury with little explanation as to why a simpler circuit would accomplish the same, if better, results?JB1981 said:Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back
Mini Mob Clinic
Look at my face. Shock is what's upon it. I hope you're not dropping $200 a month, cause you're gonna need to put some of that money back for the inevitable injury,
Clinic WOD
Okay I will start adding a bit of weight to it. I wasnt aware you could up it that quick. Also should I be doing bench press style workouts with dumbells?
Brolic Gaoler
formerly Alienshogun
Only got 350x2 today (bench press), feels bad man. I finished it out with 1 more rep at 350, then 315x3.
Bleh, I shouldn't be too pissed off though. I haven't reset bench since I've started 5/3/1.
Oh well.
Bonus picture, first one since the cut, back at 222.
Don't mind my mess.
Edit: Lol figures, last post of the page.
What about 315 for 50 times? (5 sets of 10)
Get at me bruh.
Bleh, I shouldn't be too pissed off though. I haven't reset bench since I've started 5/3/1.
Oh well.
Bonus picture, first one since the cut, back at 222.
Don't mind my mess.
Edit: Lol figures, last post of the page.
What about 315 for 50 times? (5 sets of 10)
Get at me bruh.
Rabbitweed
Member
Here is our WOD today. Anyone else think this is a little excessive? I have a bad back and this workout seems like it will destroy my back
I do Crossfit myself and that's definitely a pretty tough WOD unless you're a Games competitor. I would scale down the weights considerably if I were you...
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