Discussion
lost in espace said:
I have had a fairly misearable 2015 so far, my knee kept locking up and I had an operation which found nothing wrong with it. I have also torn ligaments in my ankle, which cut my running miles down for a while.
However my biggest issue is with torn ligaments in my shoulder. I did a years 5x5 with good success I would say. However my shoulder injury does not allow me to hold a squat bar on my traps.
Is there an alternative? Front squats? I have not tried OHP yet but suspect that may be impossible given the pain. I have seen a physio and it is better than it was, its due to sleeping on my arm of all things!
All I can suggest would be a good in-depth review from a sports medicine practice which has a proven record of dealing with overhead athletes. You might start here:However my biggest issue is with torn ligaments in my shoulder. I did a years 5x5 with good success I would say. However my shoulder injury does not allow me to hold a squat bar on my traps.
Is there an alternative? Front squats? I have not tried OHP yet but suspect that may be impossible given the pain. I have seen a physio and it is better than it was, its due to sleeping on my arm of all things!
http://www.physiosinsport.org/stores/pages/view/
Some ligamentous issues are sortable with manual interventions and appropriate strengthening; however your shoulder may require definitive investigation with MRI, and a possible surgical intervention. If you want to continue strength training in a meaningful way, find someone with proven expertise of dealing with shoulder injuries in sport. Good luck!
I'm just getting back into 5 x 5 after I made really good (for me) progress but started to get to the point where I couldn't do anymore so started another routine but I really missed the program.
6 weeks in again but my squat is dreadful, I can bench more than I squat, I'm really struggling to get some power into my movement at this rate my military press will overtake it!
Squat; 82kg
Bench; 84kg
Military press; 61kg
Bent over row; 70kg
Dead lift; 106kg
6 weeks in again but my squat is dreadful, I can bench more than I squat, I'm really struggling to get some power into my movement at this rate my military press will overtake it!
Squat; 82kg
Bench; 84kg
Military press; 61kg
Bent over row; 70kg
Dead lift; 106kg
I'm thinking about starting 5x5 in the new year when my current programme ends.
My only issue is that I would want to include the pull ups & dips. Unfortunately I cannot phisically do dips since fracturing the scaphoid bone in my wrist a few years ago as I've lost a lot of the range of motion my wrist in all diresctions.
Any ideas what else I could include instead of dips?
My only issue is that I would want to include the pull ups & dips. Unfortunately I cannot phisically do dips since fracturing the scaphoid bone in my wrist a few years ago as I've lost a lot of the range of motion my wrist in all diresctions.
Any ideas what else I could include instead of dips?
For me, deadlifts have always been Romanian-stylee - a big lift for the legs and the back just providing the stylistic flourish.
Focusing slightly more on the back today and I thought I'd do some straight-leg deadlifts. With the bar raised off the ground 9" to start too.
Nothing heavy, just wanted to include a few reps in other stuff I was doing -
and I've f
king hurt my back!
Weird/stoopid thing is, it's my upper back. Dead centre between my shoulder blades. Even sitting here typing, if I lean forward even slightly, I can feel the discomfort kick straight back in. Internetz is full of tales of lower back woes, so what did I do wrong?
What? How? etc.
Focusing slightly more on the back today and I thought I'd do some straight-leg deadlifts. With the bar raised off the ground 9" to start too.
Nothing heavy, just wanted to include a few reps in other stuff I was doing -
and I've f
king hurt my back!Weird/stoopid thing is, it's my upper back. Dead centre between my shoulder blades. Even sitting here typing, if I lean forward even slightly, I can feel the discomfort kick straight back in. Internetz is full of tales of lower back woes, so what did I do wrong?
What? How? etc.
V8mate said:
For me, deadlifts have always been Romanian-stylee - a big lift for the legs and the back just providing the stylistic flourish.
Focusing slightly more on the back today and I thought I'd do some straight-leg deadlifts. With the bar raised off the ground 9" to start too.
Nothing heavy, just wanted to include a few reps in other stuff I was doing -
and I've fking hurt my back!
Weird/stoopid thing is, it's my upper back. Dead centre between my shoulder blades. Even sitting here typing, if I lean forward even slightly, I can feel the discomfort kick straight back in. Internetz is full of tales of lower back woes, so what did I do wrong?
What? How? etc.
Rolling shoulders over due to not having lats tight? If you're a major leg deadlifter you should consider sumo.Focusing slightly more on the back today and I thought I'd do some straight-leg deadlifts. With the bar raised off the ground 9" to start too.
Nothing heavy, just wanted to include a few reps in other stuff I was doing -
and I've f
king hurt my back!Weird/stoopid thing is, it's my upper back. Dead centre between my shoulder blades. Even sitting here typing, if I lean forward even slightly, I can feel the discomfort kick straight back in. Internetz is full of tales of lower back woes, so what did I do wrong?
What? How? etc.
That's really perceptive, thanks. The pain/discomfort had gone by yesterday evening, but as I repeat the action (without weights) having read your diagnosis, I think you're almost certainly right that it was lousy form wot dun it.
I may have to raise the bar off the floor slightly more, perhaps 12" - as I'm so tall - so that I can train the lats to be engaged throughout, rather than trying to lift with my shoulders!
I may have to raise the bar off the floor slightly more, perhaps 12" - as I'm so tall - so that I can train the lats to be engaged throughout, rather than trying to lift with my shoulders!
Getting so depressed with this - I've been doing it all year near enough. I seem to peak, get ill or have time away, but then never get higher than my level, if that makes sense.
I have max squatted 100kg and that seems to be it, then I go down, come back up and then struggle have to go down and this is the same with almost every exercise.
I'm in my early 30s, 6ft tall and around 13 stone, i've ramped up the protien and im watching what I eat with macros to put on weight, but I just dont seem to have changed....
Perhaps I need a new program, but I love the simplicity of this program.
I have max squatted 100kg and that seems to be it, then I go down, come back up and then struggle have to go down and this is the same with almost every exercise.
I'm in my early 30s, 6ft tall and around 13 stone, i've ramped up the protien and im watching what I eat with macros to put on weight, but I just dont seem to have changed....
Perhaps I need a new program, but I love the simplicity of this program.
If you can afford it, get yourself a PT for three months.
Once a week, with instructions for what you should do on your other training days, the body responds really well to changes in your training regime. And a PT will mix things up for you and work you harder than you ever can on your own.
After the 13 weeks, you can go back to 5x5 or do something else, but I bet you'll be a different bloke for the change!
Once a week, with instructions for what you should do on your other training days, the body responds really well to changes in your training regime. And a PT will mix things up for you and work you harder than you ever can on your own.
After the 13 weeks, you can go back to 5x5 or do something else, but I bet you'll be a different bloke for the change!
V8mate said:
That's really perceptive, thanks. The pain/discomfort had gone by yesterday evening, but as I repeat the action (without weights) having read your diagnosis, I think you're almost certainly right that it was lousy form wot dun it.
I may have to raise the bar off the floor slightly more, perhaps 12" - as I'm so tall - so that I can train the lats to be engaged throughout, rather than trying to lift with my shoulders!
Try and put your shoulders in your back pockets! If you struggle with form starting at height and working your way down to the floor gradually is definitely not a bad idea. I may have to raise the bar off the floor slightly more, perhaps 12" - as I'm so tall - so that I can train the lats to be engaged throughout, rather than trying to lift with my shoulders!
The other thing that tends to cause many folk trouble with deads is tight hamstrings. As someone said try a PT for some form and mobility help if you can. In lieu of that filming yourself is very helpful.
militantmandy said:
Try and put your shoulders in your back pockets! If you struggle with form starting at height and working your way down to the floor gradually is definitely not a bad idea.
The other thing that tends to cause many folk trouble with deads is tight hamstrings. As someone said try a PT for some form and mobility help if you can. In lieu of that filming yourself is very helpful.
I have found that a set or two of light Good Mornings helps the hamstrings before Squats and Deadlifts.The other thing that tends to cause many folk trouble with deads is tight hamstrings. As someone said try a PT for some form and mobility help if you can. In lieu of that filming yourself is very helpful.
chris watton said:
I have found that a set or two of light Good Mornings helps the hamstrings before Squats and Deadlifts.
Definitely. I also saw this the other night. Very informative:https://www.youtube.com/watch?v=6c1l7de0oBE
militantmandy said:
Definitely. I also saw this the other night. Very informative:
https://www.youtube.com/watch?v=6c1l7de0oBE
BodybuildingRev/Berlin Strength videos are the best. Informative and often inspirational.https://www.youtube.com/watch?v=6c1l7de0oBE
As a beginner to all this I'm quite enjoying it. It seems straight forward enough especially with the tutorials and walk through on the app.
I am really struggling with the bent over row though. I just cannot get the proper form I.e arse and head in a line with my back parallel to the floor. It's either that I'm inept. Or that my legs aren't flexible enough. It just doesn't feel right however i try to do it.
Can I get the same benefit by substituting this excersise for an incline bench barbell row (or other)?
I am really struggling with the bent over row though. I just cannot get the proper form I.e arse and head in a line with my back parallel to the floor. It's either that I'm inept. Or that my legs aren't flexible enough. It just doesn't feel right however i try to do it.
Can I get the same benefit by substituting this excersise for an incline bench barbell row (or other)?
OMNIO said:
As a beginner to all this I'm quite enjoying it. It seems straight forward enough especially with the tutorials and walk through on the app.
I am really struggling with the bent over row though. I just cannot get the proper form I.e arse and head in a line with my back parallel to the floor. It's either that I'm inept. Or that my legs aren't flexible enough. It just doesn't feel right however i try to do it.
Can I get the same benefit by substituting this excersise for an incline bench barbell row (or other)?
Most do not bend over so much, which helps the back. Your torso can be anything from 90 to 145% with the ground.I am really struggling with the bent over row though. I just cannot get the proper form I.e arse and head in a line with my back parallel to the floor. It's either that I'm inept. Or that my legs aren't flexible enough. It just doesn't feel right however i try to do it.
Can I get the same benefit by substituting this excersise for an incline bench barbell row (or other)?
A very good alternative is bent over one arm dumbbell rows. Some argue that it is better, as you can handle more weight (not having to rely on the back/spine so much) per side. This is one of my favourites for the back. Not because I like it, I hate it, but it is one of the most effective.
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