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

[didelydoo]

ViperPict said:

Have you picked up an injury?

I have an odd one, apparently not directly related to a specific gym incident. Pain at 'tie-in' of hams and glute, left side. Sort of at the 'arse bone'. It doesn't seem to impact my training much yet though.

Had one for years, won't shift but comes and goes in severity. My thinking is a slow, longer build up should keep things in line. I pulled 280kg a few weeks back no problem, but I want to avoid big singles for a bit on deads until I'm happy it'll not hurt. Oddly, the injury is in exactly the same place as where you've described above.

[Johnny]

Great back session today. Went in feeling tired but was on it from the first pull up.

6x5 Pull Ups
Bent Over Row 1x10@80kg, 6x4-6@100kg Alt. Pro/Supinated Grip
Upper Back Row Machine, Plates 6x10@80kg Alt. Grip
Seated Cabled Row 5x6@65kg
One Arm Row 4x6/side@44kg
Roman Chair Back Ext. 5x10 w/10kg

Oh, and a little spin on the road bike with the wife this morning. She's finally riding on the road with me so am taking it slow and steady trying to build her confidence.

[chris watton]

Did a power routine today. My left shoulder is definitely borked, O/H Press was a washout..

Squat - 7x5
Bench Press - 4x12-5 up to 90kg, then 6x5 with 100kg
Power Clean - 8x2 (up to 90kg)
BB O/H Press - 5x5 (just up to 45kg, left shoulder in a lot of pain with these)
Deadlift - 3x5 and 3x1 rep
Pendlay Row - 5x5 (100kg)
Leg Press - 5x12-5 reps

Used a 20kg DM to try presses, right shoulder no problem, left shoulder, I couldn't push it up at all! What have I done?

Edited by chris watton on Wednesday 13th July 16:47

[Burwood]

I've put on 3-4 KG over the passed 8 weeks. Stronger for it and feel a bit better spinning in a 80kg. Chest today, all incline. Bench at 100kg, incline DB 30kg, incline db 40kg as thats all my gym has so just did sets of 15 with 45 sec rests.
Tricep push downs, whatever the entire stack is. SS with rope overhead extensions.
I do Ab wheels ever day

diet is pretty good during the day. Anchovies/smoked salmon, cottage cheese, a few olives, feta at lunch. Chicken or fish for dinner (with rice and broccoli) washed down with 2 large glasses of vino. I mistakenly bought a 2kg assortment of Toblerone in Dubai last week (for the kids of course) so i keep hoovering that as well. My theory is, when it's gone I can't cheat
total cal intake is about 2400 a day at present, beat 1200!

[mcelliott]

Training going very well, finally got away on holiday so doing some very pleasing rides around the hills of the French Med coast. Generally about 50km in length with 800m of climbing. Legs feeling great. Took a while to get used to the heat but good acclimatisation before my trek through the Pyrenees in September. Setting aside 40-odd minutes a day to do press ups and pull ups . Diet is pretty st at the moment, alternating pizza one day with steak the next, with cheap wine and cheaper cider. Long may it continue.

My present condition below.

https://www.instagram.com/p/BHzXIeKg3wH/?taken-by=...

[TheJimi]

Quick question.

Of late, I've been hovering around the 70/71kg mark, which I'm happy with and I'm on track to get my target of 205kg deadlift by the end of the year.

Been mixing things up a bit, and as an experiment, I've been squatting every session (5 x per week) for the past two weeks, with the intention of doing it for a month. Weight used is 60kg and it's 4x10, properly ATG.

This is in addition to the rest of my training work.

Question - how many extra calories is this going to be burning? I'm losing a bit of weight but my diet is staying roughly the same.

For reference I'd previously been hitting squats just once per week.

Edited by TheJimi on Thursday 14th July 11:37

[didelydoo]

TheJimi said:

Quick question.

Of late, I've been hovering around the 70/71kg mark, which I'm happy with and I'm on track to get my target of 205kg deadlift by the end of the year.

Been mixing things up a bit, and as an experiment, I've been squatting every session (5 x per week) for the past two weeks, with the intention of doing it for a month. Weight used is 60kg and it's 4x10, properly ATG.

This is in addition to the rest of my training work.

Question - how many extra calories is this going to be burning? I'm losing a bit of weight but my diet is staying roughly the same.

For reference I'd previously been hitting squats just once per week.

Edited by TheJimi on Thursday 14th July 11:37

Probably not a lot more than before i'd think- though I presume the extra squatting has replaced something else you'd be doing in that time though? ie you're not adding in squats on top, but more taking something away and doing squats instead.

[TheJimi]

Adding squats on top of everything else mate. It's an addition not a replacement.

[chris watton]

TheJimi said:

Quick question.

Of late, I've been hovering around the 70/71kg mark, which I'm happy with and I'm on track to get my target of 205kg deadlift by the end of the year.

Been mixing things up a bit, and as an experiment, I've been squatting every session (5 x per week) for the past two weeks, with the intention of doing it for a month. Weight used is 60kg and it's 4x10, properly ATG.

Question - how many extra calories is this going to be burning? I'm losing a bit of weight but my diet is staying roughly the same.

I would think, for you, who is capable of probably double that Squat weight (at least)?, that 60kg with 4x10 reps would not raise your heart rate too much (I know this because I have tried, and am at exactly the same weight as you), so calories burned would be minimal. For me, at least.

[didelydoo]

TheJimi said:

Adding squats on top of everything else mate. It's an addition not a replacement.

I see- guess would be 300-500 a week extra, depending on how hard you're working.

[TheJimi]

Previous max effort low bar was 160kg (at c74kg bw)

Switched to high bar, and current max high bar has been 140.

So yeah, the 4 x 10 at 60 doesn't sound like very much but doing it 5 x per week means I deffo feel it!

Another thing, I've also been (and still am) pretty stressed out over the past few weeks. Guessing that'll make a difference too, in terms of weight loss, all else being equal.

[chris watton]

I have a question, too. I know you cannot diagnose on an internet forum, but would like to hear of other's experience with the same or similar problem, and th best way to deal with it.

My left shoulder has gone weak as hell, and affects O/H press the most, and also to a slightly lesser degree, Incline Bench Press, where my shoulder/delt hurts when trying to press the weight up. It doesn't hurt when doing horizontal Bench Press, although I do feel slightly weaker, and it doesn't affect pull ups or any other type of pulling exercise.

Does this sound like a muscle problem, and not joint or rotator cuff problem? If yes, would it be better to avoid the two exercises that are painful to execute until it gets better?

Cheers

[TheJimi]

Could be an issue with your long head bicep tendon, Chris.

Sounds very similar to an issue I had a few years back and the diagnosis was the long head bicep tendon.

[chris watton]

TheJimi said:

Could be an issue with your long head bicep tendon, Chris.

Sounds very similar to an issue I had a few years back and the diagnosis was the long head bicep tendon.

Cheers for your reply. If it is bicep related, would that not mean that I would have problems with any kind of curling exercise, or reverse grip pull ups, which I do not seem have a problem with?

[didelydoo]

chris watton said:

heers for your reply. If it is bicep related, would that not mean that I would have problems with any kind of curling exercise, or reverse grip pull ups, which I do not seem have a problem with?

Try some shoulder dislocates with a broom handle- they sort out 95% of my problems- from lower back to shoulders. The really are the best re/prehab thing I've ever done. Start with a wide grip, and take it in as close as you can go, doing sets of 10, keeping the core braced.

Tris/bis/lats/shoulders/pecs/wrists are all stretched out. It's a catch all for the upper body.

[chris watton]

didelydoo said:

Try some shoulder dislocates with a broom handle- they sort out 95% of my problems- from lower back to shoulders. The really are the best re/prehab thing I've ever done. Start with a wide grip, and take it in as close as you can go, doing sets of 10, keeping the core braced.

Tris/bis/lats/shoulders/pecs/wrists are all stretched out. It's a catch all for the upper body.

Thank you. I just tried some. Had to use the widest grip possible and just managed to do them, although I had to bend my elbows slightly.

[didelydoo]

chris watton said:

Thank you. I just tried some. Had to use the widest grip possible and just managed to do them, although I had to bend my elbows slightly.

I'd take that as a sign something is too tight- keep at them, as often as possible and I bet you'll see a vast improvement. The first set of 10 is terrible, but after the 3rd/4th set things should really loosen up. Keep your core tight & spine straight, and try to pin your shoulder blades back/together.

[chris watton]

didelydoo said:

I'd take that as a sign something is too tight- keep at them, as often as possible and I bet you'll see a vast improvement. The first set of 10 is terrible, but after the 3rd/4th set things should really loosen up. Keep your core tight & spine straight, and try to pin your shoulder blades back/together.

Yes, definitely too tight! I just did 4 sets of 10 as you suggested, but still painful when rotating towards the back. I think I should do the 4 sets of 10 three times per day, and see how that goes, regarding improvement.

This is probably what happens when showing off - when your step son asks what you can do, and decide to do a bodyweight clean and press with little to no warm up beforehand, and on a rest day. How's your ego now, Chris!

[popeyewhite]

chris watton said:

Does this sound like a muscle problem, and not joint or rotator cuff problem? If yes, would it be better to avoid the two exercises that are painful to execute until it gets better?

Cheers

Hi Chris, best advice would be to stay away from any exercise that cause pain to the shoulder or involves lifting your arm above your head. The shoulder itself is be pretty unstable joint and were it not for all the tendons and small muscles surrounding it (the rotator cuff) it would be more so. Deltoids alone wouldn't hold it in place. Even if all these little muscles function properly the shoulder is very easy to injure and reasonably (on the scale of things) quick to heal as most weight training injuries involve inflammation (impingement) of one or other of the tendons in the cuff. Fortunately these things generally clear up quite quickly (8-16 weeks). Rehab for moderate tendinitis normally consists of 1.rest, 2.physio, 3.stretching, and 4. exercises to build strength to the injured part back up again.

If you felt a sharp pain during a lift, or the shoulder gave way during a lift, the injury is more likely to be muscular and will take longer to heal.

[chris watton]

popeyewhite said:

Hi Chris, best advice would be to stay away from any exercise that cause pain to the shoulder or involves lifting your arm above your head. The shoulder itself is be pretty unstable joint and were it not for all the tendons and small muscles surrounding it (the rotator cuff) it would be more so. Deltoids alone wouldn't hold it in place. Even if all these little muscles function properly the shoulder is very easy to injure and reasonably (on the scale of things) quick to heal as most weight training injuries involve inflammation (impingement) of one or other of the tendons in the cuff. Fortunately these things generally clear up quite quickly (8-16 weeks). Rehab for moderate tendinitis normally consists of 1.rest, 2.physio, 3.stretching, and 4. exercises to build strength to the injured part back up again.

If you felt a sharp pain during a lift, or the shoulder gave way during a lift, the injury is more likely to be muscular and will take longer to heal.

Cheers

Shoulder has never given way, but it sure hurts when the bar's in its resting position, and when starting to push up.

I shall stop pushing overhead stuff for now. Am seeing a physio in a couple of weeks anyway, so I'll mention this to him. Will concentrate on Bench Press and Face Pulls for now.