What training are you doing/have you done today? Vol.2

[didelydoo]

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.

Practice makes perfect though- just keep at it

[Laplace]

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.

Edited by Laplace on Thursday 26th November 10:57

[TheJimi]

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.

[chris watton]

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!

[Hoofy]

chris watton said:

Oh, there are quite a few good deals on Amazon right now for fitness stuff!

I'd forgotten and my wallet didn't need reminding.

[mcelliott]

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

Question: When you say 75 pull ups, is that 75 consecutive pull ups?

If so, fluck me that's impressive.

Thanks for all the nice comments guys, appreciate it. Ha no way could I do 75 in one go, maybe 30 odd at a push. Generally 20 in a set, my gym has a fat bar so the forearms really scream after about 20.

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

[Pvapour]

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..

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.

[Digger]

Chaps, if it's your thing, as a heads up there's 50% off MyProtein's pills 'n potions & 30% off the basic whey protein.

[Laplace]

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...

[didelydoo]

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.

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.

[chris watton]

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.

Edited by Laplace on Thursday 26th November 10:57

I had massive problems with my left elbow around this time last year. With hindsight, I have to concede that it was my fault. I clearly didn't pay attention to warming up the triceps and elbows before doing heavy work, and also using heavier weight than I should have (as with most beginners, I guess), and paid for it.

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.

[chris watton]

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..

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.

Sod it, I just bought this dip station for under £50:

http://www.amazon.co.uk/gp/product/B005DL6GX6?psc=...

[Hoofy]

Jawbone deal: http://amzn.to/21jth8C

[Pvapour]

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..

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.

Sod it, I just bought this dip station for under £50:

http://www.amazon.co.uk/gp/product/B005DL6GX6?psc=...

Is that rated for 200kg? Most were rated at 150kg, I'm already beyond that and need confidence it's not going to bend

[chris watton]

Pvapour said:

Is that rated for 200kg? Most were rated at 150kg, I'm already beyond that and need confidence it's not going to bend

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!

[militantmandy]

Well third week of my new regime. Still adjusting to the volume, but slowly getting there! Squats and deads are feeling strong. Bench is......OK, but not spectacular. Did some Coan Rows today. A sort of hybrid row\SLDL. Really enjoyed those!

[Pvapour]

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

[Hoofy]

Pvapour said:

60k bike this arvo

That's quite a distance for one go isn't it?

[chris watton]

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!

[mcelliott]

5.5km of uphill sprints (running) 400m of elevation. Glad that's over. Continuing with my pull ups at home, 100 done tonight along with 200 dips. Feeling very sore but good. Can't seem to eat enough at the moment. Nom nom.