What training are you doing/have you done today? Vol.2
Discussion
Laplace said:
Thanks didely I'll look into the dislocates, I think mobility is certainly a contributing factor.
I've started using a slightly wider and thumbless grip but while the grip starts off well my wrists start to flex as I progress through the reps, maybe this is a sign the bar is sliding down my back? Maybe it's sitting too low to begin with or I need to chalk up my back. However, now that I am aware of the problem area I'm sure I can make adjustments as I go and fine tune the grip to something that works for me.
Cheers
Likely upper back rounding and the bar slipping down, so wrists taking the strain. Try concentrating on keeping the upper back very tight, and your elbows pointing down/in line with your spine.I've started using a slightly wider and thumbless grip but while the grip starts off well my wrists start to flex as I progress through the reps, maybe this is a sign the bar is sliding down my back? Maybe it's sitting too low to begin with or I need to chalk up my back. However, now that I am aware of the problem area I'm sure I can make adjustments as I go and fine tune the grip to something that works for me.
Cheers
Practice makes perfect though- just keep at it
TheJimi said:
Maybe time to start trying high bar squats instead?
It may well be but I think I'm bound to make mistakes especially training on my own at home. As a beginner I found Rippetoes Starting Strength book where he lays out his claims that low bar is superior due to involving more posterior chain, so I've went with low bar. I guess though as a beginner it doesn't matter too much whether I use LB or HB when squatting, the important fact is I'm squatting. I'd like to make efforts to get this LB working for me first, but you might be right.
didelydoo said:
Likely upper back rounding and the bar slipping down, so wrists taking the strain. Try concentrating on keeping the upper back very tight, and your elbows pointing down/in line with your spine.
Practice makes perfect though- just keep at it
Thanks, that seems like a good tip regarding my elbows; I don't think I've put any consideration into their alignment, if anything I think they are inclined to point up which would promote wrist extension.Practice makes perfect though- just keep at it
Edited by Laplace on Thursday 26th November 10:57
I'd argue getting HB right first will be more beneficial in the long term.
In the assumption that you're also deadlifting well, then being strong on HB squat will translate better further down the line to LB squat. In my opinion and experience, the opposite isn't the case.
As ever, your mileage varies, and the above is only my opinion.
In the assumption that you're also deadlifting well, then being strong on HB squat will translate better further down the line to LB squat. In my opinion and experience, the opposite isn't the case.
As ever, your mileage varies, and the above is only my opinion.
Quite a tough session for me today - first time in a long time that I've actually had to stop short of my last exercise due to no strength left at all!
Front Squats - 5 sets of 9-6 reps (Was OK once I got used to bar positioning)
Box Squats - 4 sets of 10 reps
Hamstring Curls - 4 sets of 20-12 reps
Bench Press - 5 sets of 12-6 reps
DB Fly's - 4 sets of 30-15 reps
DB Seated Press - 5 sets of 12-8 reps
Upright Row - 4 sets of 12-10 reps
Face Pulls- cancelled! Think I did more than enough anyway...
Oh, there are quite a few good deals on Amazon right now for fitness stuff!
Front Squats - 5 sets of 9-6 reps (Was OK once I got used to bar positioning)
Box Squats - 4 sets of 10 reps
Hamstring Curls - 4 sets of 20-12 reps
Bench Press - 5 sets of 12-6 reps
DB Fly's - 4 sets of 30-15 reps
DB Seated Press - 5 sets of 12-8 reps
Upright Row - 4 sets of 12-10 reps
Face Pulls- cancelled! Think I did more than enough anyway...
Oh, there are quite a few good deals on Amazon right now for fitness stuff!
TheJimi said:
mcelliott said:
Chest and back this evening at the gym, managed to get 75 pull ups done there, with a further 25 at home. Pumped and happy, pleased with my condition.
https://www.instagram.com/p/-hbKP3Mfxz/?taken-by=d...
Aye, looking superb there dude https://www.instagram.com/p/-hbKP3Mfxz/?taken-by=d...
Question: When you say 75 pull ups, is that 75 consecutive pull ups?
If so, fluck me that's impressive.
So tonight just about to set out for an evening bike ride, probably part solo, part group, followed by my pull ups at home. Training going real good, and more importantly, injury free which is good for a person of my age
chris watton said:
I have that exact same Preacher Curl bench (bought from Amazon). Been using it for well over a year and it's fine.
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
will let you know on dip bar, £220 for all three pieces and free delivery! couldnt beleive how cheap considering the quality we had before, hope these are as good.
Laplace said:
Good improvement on keeping my wrists neutral whilst squatting this morning thanks to didelydoo; focusing on pointing my elbows down really helped.
BB Rows really killed my tennis elbow though and had to bin them after 2 sets. Sigh...
Glad to have been of help Try deep massaging your bi (with your thumb, hard) on the sore arm, may also help your tennis elbow.BB Rows really killed my tennis elbow though and had to bin them after 2 sets. Sigh...
More morning work for me>
Dips: 5x BW,+20, +40,+60,7x +80kg ( https://www.instagram.com/p/-lRHJFrq-_ )
CG bench:
5x 60,100,120kg 6x 130kg (rep PB perhaps? - https://www.instagram.com/p/-lF2KMrqy2 )
Tri Push downs: 3 sets to failure
EZ spider curls: 3 sets @ 50kg to failure
EZ preacher (50kg) SS cable Bi curl: 3 sets to failure
BB wrist curls: 3 sets.
Home. Good, bench especially feels good, 130 for 6 close grip is probably an any grip PB.
Laplace said:
TheJimi said:
Maybe time to start trying high bar squats instead?
It may well be but I think I'm bound to make mistakes especially training on my own at home. As a beginner I found Rippetoes Starting Strength book where he lays out his claims that low bar is superior due to involving more posterior chain, so I've went with low bar. I guess though as a beginner it doesn't matter too much whether I use LB or HB when squatting, the important fact is I'm squatting. I'd like to make efforts to get this LB working for me first, but you might be right.
didelydoo said:
Likely upper back rounding and the bar slipping down, so wrists taking the strain. Try concentrating on keeping the upper back very tight, and your elbows pointing down/in line with your spine.
Practice makes perfect though- just keep at it
Thanks, that seems like a good tip regarding my elbows; I don't think I've put any consideration into their alignment, if anything I think they are inclined to point up which would promote wrist extension.Practice makes perfect though- just keep at it
Edited by Laplace on Thursday 26th November 10:57
I now spend around 20% of my time in the 'gym' warming up, and always use much lighter weights for the first set of each exercise - I never want to have that crippling elbow pain again!
Apart from the excellent advice on here, I avoid other websites, a lot are contradictory in advice. I bought three books by Frederic Delavier (Strength Training Anatomy Workout - this was recommended to me in another thread on here), and they have helped me a lot during the past few months for warming up techniques, concentrating on form and full range of movement.
Pvapour said:
chris watton said:
I have that exact same Preacher Curl bench (bought from Amazon). Been using it for well over a year and it's fine.
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
will let you know on dip bar, £220 for all three pieces and free delivery! couldnt beleive how cheap considering the quality we had before, hope these are as good.
http://www.amazon.co.uk/gp/product/B005DL6GX6?psc=...
chris watton said:
Pvapour said:
chris watton said:
I have that exact same Preacher Curl bench (bought from Amazon). Been using it for well over a year and it's fine.
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
May have to buy the dip rails too. I feel I'm missing out on a very important exercise..
will let you know on dip bar, £220 for all three pieces and free delivery! couldnt beleive how cheap considering the quality we had before, hope these are as good.
http://www.amazon.co.uk/gp/product/B005DL6GX6?psc=...
chris watton said:
It says 150kg, which is over double my weight, so it'll be fine for me, perhaps borderline for a muscle-bound monster like you!
Mini monster in the grand scheme (maybe) did train with a monster years ago who needed an extra long comb to do his hair as his arm wouldn't bend enough to get close with a std one 10k run done this morn
60k bike this arvo
Pvapour said:
Mini monster in the grand scheme (maybe) did train with a monster years ago who needed an extra long comb to do his hair as his arm wouldn't bend enough to get close with a std one
Ordered another pair of 10kg plates for £24 on Amazon...
Just finished my final session of the week, back and arms.
Warm up - 10 mins on bike rollers, 30xHyperextensions and 2 sets each of light Good Mornings and BB Press behind neck.
DB One Arm Rows - 5 sets of 12-10 reps plus one set of Kroc Rows.
Wide grip Lat Pull Down - 3 sets of 14-12 reps
Narrow Grip Lat Pull Downs - 3 sets of 14-12 reps
Wide grip Seated Pulley Rows - 3 sets of 16-12 reps
Narrow grip Seated Pulley Rows - 3 sets of 14-12 reps
Straight Arm Pull Dows (High pulley) - 4 sets of 14-10 reps
Reverse Grip Pull Ups - 4 sets of 14-10 reps
Narrow grip Bench Press - 4 sets of 12-6 reps
DB Preacher Curls - 4 sets of 20-10 reps
Rack Pulls - 3 sets of 5 reps plus one set of just 1 rep
I am not sure if my arms would be any smaller if I ditched altogether the isolations, as by the time I get to those, they already feel like they've had more than enough!
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