Or the overhead french press / seated triceps press with a dumbbell.
I did those crazy heavy for two months and I'm still paying for those sins a year later.
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
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Or the overhead french press / seated triceps press with a dumbbell.
I did those crazy heavy for two months and I'm still paying for those sins a year later.
Moral Panic
Member
I really ilike this Bodyweight routine when I cant get to the gym. https://fitloop.co/routines/bwf-recommended-beginner-routine
Also remember than you can fill water bottles etc to make weights. http://www.wikihow.com/Make-a-Homemade-Weight-Set
DoktorEvil
Banned
Anecdotal, but when I started out, creatine was pushed on me hard. Took it thinking it was a supplement.
I felt gassy and bloated too often and felt like a water balloon.
Once I got off of the stuff 5 months later, I lost a pants size after 10 days.
FallingEdge
Member
A few days ago, I forgot my gym shorts. So fuck it, I did my workout in jeans.
#NoDaysOff
FallingEdge
Member
Not these jeans! I do need new pants. I want more slim fits with a tapered cut. I have some old boot cut jeans and same with relaxed fit. Will eventually toss those fuckers away.
If you're having pain during squats you may be having the same issue I did a year ago with squat form. Your arms should be supporting 0% of the weight or you will have big problems.
I'm really not; my arms aren't supprting the weight, just keeping the bar pinned in place. The squeeze of the arm involved in pulling it into my back/shoulders is producing the irritation. The irritation felt here is minor compared to what I experience in pressing movements and is really only mentioned as an afterthought. But I do thank you for the input.
Brolic Gaoler
formerly Alienshogun
SpinningBirdKick
Banned
Buy your self a pack of Lacrosse balls. A three pack of these with each ball of different hardness, costs around 7 GBP. You can get them on Amazon or from larger sports shops.
You'll need to use them for self myofascial release (SMR) massage on the inside of your injured forearm. As shown in this video: https://www.youtube.com/watch?v=J_6M05lWnCk
I was doing SMR using the lacrosse ball about 4 times throughout the day for 2-3 minutes each time. Initially I tried to work through it and train as normal but I found it made things worse. Two steps forward, three steps back. So I concentrated on other training while I healed the forearm. Stretching the forearm muscles while suffering from golfer's elbow and using ice also seemed to have a negative effect for me, even though widely accepted knowledge says otherwise so YMMV.
I don't lift, I swim sprints 3x a week. Which stresses the body in a similar way to lifting, max effort using resistance in short bursts throughout a swim session. Incorrect form leads to injuries, just like lifting.
These days if my forearm feels twinges like the onset of golfer's elbow after a heavy training session, a couple of days of lacrosse ball SMR seems to get things back to normal quickly. These twinges are becoming less and less common though, probably a couple of times a year now.
mdsfx
Member
mdsfx
Member
Oh my god, dude.
5,100 pounds in ONE SET. If I compare what I could do @ 10 reps it'd be half of that...HALF. Thanks for sharing dude...you're doing some crazy shit.
Seriously inspirational.
No joke, your vids pushed me to work harder at some of the SS lifts I'd been avoiding, especially the Deadlift.
Lol watch his OHP vids. They get me so fired up to improve my own press, it's not even funny.
My favorite lift / form vids on the internet.
Irobot82
Member
Simply amazing!
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Order 2 and use code 15BUCKSNOW. US only.
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Order 2 and use code 15BUCKSNOW. US only.
Brolic Gaoler
formerly Alienshogun
Weekly and Thanks brother, I have to credit a lot to playing around with routines and my time win Donnie Thompson down on South Carolina.
Thanks guys, really appreciate it.
Dusk Soldier
Member
You probably did injure your knee. It's not necessarily because of squatting. It just hasn't healed to a point that you can squat comfortably yet.
Have you tried bodyweight squats? If you can handle that comfortably. Then you can sub squats for split squats. You could use a challenging weight for your left leg, but bodyweight, barweight or some other light weight for your right leg. (Think of it like a deload or an active recovery for your right leg.)
After a few weeks, you can test out your right leg with something a bit more challenging to see if it's recovered properly.
Are you squatting heavy once per week as well?
Brolic Gaoler
formerly Alienshogun
Heavy is relative, but I'm ohping/benching, squating and deadlifting once a week. Plus events when I'm not getting my monthly DT work on Saturdays.
Ha. True. I'm talking 85-95% range.
Brolic Gaoler
formerly Alienshogun
Well, in that case apparently I'm not going heavy on deads or OHP if I'm hitting the end working set for 10. However, for that cycle and training max this week and last week were "heavy" by your metric for the cycle.
Next week is off and cycles 3.4 and 5 leading into the competition will get signficantly heavier and harder.
Gotcha. Good stuff. Thanks Brolic.
SilentSoldier
Member
Updates since squatting with the belt:
I feel an immediate difference with how I approach the squats now. I was a bit afraid of going beyond parallel since failing at 245 last week, but now I can manage it. Its still quite the workout a 5X5 but its a good workout. I also am noticing its using my ass more so than my quads because I find myself feeling sore there more often than the usual tightness I feel in my quads once the workouts done. A tightness is more akin to it being worked out rather than injured. Things are good there.
OHP is still a slog at 3X3 and considering what I just read, I might have to switch out the assistance lifts I'm doing for forearms and biceps with them instead. Or maybe I'll add a 4th day of workouts to target stuff just for OHP? Seems like it'll be the latter as my sessions already approach 2+ hours (warmup sets, workout sets, 2 assistance lifts, ab work, and stretches do that).
I feel an immediate difference with how I approach the squats now. I was a bit afraid of going beyond parallel since failing at 245 last week, but now I can manage it. Its still quite the workout a 5X5 but its a good workout. I also am noticing its using my ass more so than my quads because I find myself feeling sore there more often than the usual tightness I feel in my quads once the workouts done. A tightness is more akin to it being worked out rather than injured. Things are good there.
OHP is still a slog at 3X3 and considering what I just read, I might have to switch out the assistance lifts I'm doing for forearms and biceps with them instead. Or maybe I'll add a 4th day of workouts to target stuff just for OHP? Seems like it'll be the latter as my sessions already approach 2+ hours (warmup sets, workout sets, 2 assistance lifts, ab work, and stretches do that).
ipitydatfu
Member
thanks guys but its mostly due to me putting my weight on my arm while i slouch in my desk. lol.
Yup. No bounce, no hip thrust, 100% beast mode. I've altered my OHP to do the same.
You got this.
Appreciate the site. I'll have to find a wifi spot to look at some of the videos since I am unfamiliar with a lot of these workouts (I have very limited data usage so watching videos on my phone is a big no). Thanks, Mate!
Well afaik it shouldn't happen unless you are a nonresponder. It should pull water into your muscles.
Psychotext
Member
Excellent job. How many sets / reps are you looking to do, or are you giving it a 1 rep max effort?
hhhmmm.. maybe it's the food then..
I am a bit ashamed to admit but I hadn't really done my research regarding creatine other than "it helps" and some comments from friends. so I googled and came across this article.
http://www.bodybuilding.com/fun/before-after-or-whenever-the-best-time-to-take-creatine.html
if I understand this correctly, creatine isn't meant to be the sort of a "cafe boost" to get that extra kick during workout, right? I mean, its main duty is to help with adenosine triphosphate (ATP) creation but that's more related to resistance rather than energy, so for example, I can be tired or sleepy but my muscles won't give out as quickly, is that right?
so there's the question about when to take it....
and holy shit at the discrepancies, that bodybuilding.com article promises the moon and stars and the the Wikipedia article says you'll get all sorts of cancers and side effects.
https://en.wikipedia.org/wiki/Creatine
I'd still do some longer/slow runs (progressively working up to 10ish K, typically once a week) to get some time on your legs, but yeah your core workout should probably be speed work on the track (30/30s, 100, 200, 400m repeats). Hill sprints would also help with building power (and speed). Plyometrics as well. You don't necessarily need weight to build power, explosiveness and speed; lots of runners just stick to hills, plyometrics and speed workouts. Some weight training would definitely help though. Good luck and feel free to drop by the running thread.
Jacksinthe
Banned
Stretch your forearms. Too much gripping creates an overabundance of scar tissue on your forearms. Without stretching, they lose elasticity. Loss of elasticity puts too much stress on the tendons in your elbow: voila.
I stretch mine daily. Had tennis elbow so bad I had to stop lifting for a few months. Started stretching and nary a problem since.
Same for golfer's elbow.
Two simple stretches:
Pretend you are curling, at the squeeze of the curl, pull your fist towards you, stretching your outer forearm.
Next, extend your arm outward, palm up, pretend you are spidey shooting a web and rotate your open hand away from you, downward. Important: try digging your fingers into the air as you stretch here. This helps stretch the inner forearm.
Then there's some rotational stretches, etc. You get the idea. Keep them forearms loose, never have elbow issues again.
A tennis ball worked into your muscles, helps, too. Have a partner massage tour forearms deep with their thumbs.
Do this shit every day. Stretch while you poop, while driving, making dinner. Get into a habit to just stretch them a bit evey day.
FallingEdge
Member
Brolic Gaoler
formerly Alienshogun
Back is definitely feeling taxed today, but not in a bad way.
Thanks bud, the crazy thing is there's not a lot of people that can do that. Even the amount of videos on YouTube of 500+ for 10 reps isn't huge (at least that I've seen) and even less when you consider lifetime natural. Didn't dawn on me until my conversation with Donnie Thompson.
seriously man, wtf
just ridiculous, real fucking impressive brotherman
Thanks bud, the crazy thing is there's not a lot of people that can do that. Even the amount of videos on YouTube of 500+ for 10 reps isn't huge (at least that I've seen) and even less when you consider lifetime natural. Didn't dawn on me until my conversation with Donnie Thompson.
So since May I've been trying to lose weight.
A few weeks ago I hit my peak loss of 69lbs. Since then I gained 8lbs, lost 7, gained 4.
I've hit this plataeu that I'm having trouble getting passed. I haven't changed anything that's been working for me.
A few weeks ago I was getting about 1000 or less calories a day and working out. I think that was too low and have since tried to get closer to 1500-2000 calories.
If anyone can give me advice on how to continue progressing, I'd be grateful.
A few weeks ago I hit my peak loss of 69lbs. Since then I gained 8lbs, lost 7, gained 4.
I've hit this plataeu that I'm having trouble getting passed. I haven't changed anything that's been working for me.
A few weeks ago I was getting about 1000 or less calories a day and working out. I think that was too low and have since tried to get closer to 1500-2000 calories.
If anyone can give me advice on how to continue progressing, I'd be grateful.
Considering I might be able to get 3 if I'm lucky, watching you get 10 is difficult to comprehend. Simply amazing. I swear Brolic, your videos make me want to abandon all aesthetic goals I have and go full powerlifter mode. Can't wait until your next max day.
FallingEdge
Member
10 reps @ 510 is insane. As Cooter said, I want to be like fuck it and go back hard on the strength train. That being said, I will leave that to the pros like yourself. Let me look pretty.
Keep on keepin on. Seriously, extremely motivating.
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