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

[chris watton]

militantmandy said:

150 is good going. Was the pain right at the bottom of your back right above your arse? If so I'd bet you it's your hamstrings!

Thank you! 150 is just over double my bodyweight (73kg), so I am very happy with that.

Yes, the pain is where you describe. I have laid off 1RM's for a while because of this, and it has really dented DL progress - was hoping to do 180kg by the end of the year, but fat chance of that while I have this dodgy lumbar/hamstring problem. I have been using lighter weight and more reps in the hope that it heals, but it's still there.

Doesn't hurt a bit when I do hamstring curls, though!

[militantmandy]

chris watton said:

Thank you! 150 is just over double my bodyweight (73kg), so I am very happy with that.

Yes, the pain is where you describe. I have laid off 1RM's for a while because of this, and it has really dented DL progress - was hoping to do 180kg by the end of the year, but fat chance of that while I have this dodgy lumbar/hamstring problem. I have been using lighter weight and more reps in the hope that it heals, but it's still there.

Doesn't hurt a bit when I do hamstring curls, though!

I would strongly recommend watching some youtube vids on hamstring stretches/mobility. Bearing in mind you have three hamstrings and they need to be stretched individually. Also, try sitting on a bench or something with a cricket ball (or similar) just around where your hammy meets the base of your bum. Roll till you find a sore bit.

I only say this as I have had a lot of trouble with this in the last few months! As for 1rms. You probably know already, but you don't want to be doing that more than every few months I would suggest.

This is pretty good:

https://www.youtube.com/watch?v=-SaEjvY3178

As was the deadlift workshop posted previously:

https://www.youtube.com/watch?v=6c1l7de0oBE

My aim for the end of the year was a double bodyweight squat which would also be 150kg. Not sure if it's doable really. About 4 months ago I worked up to a 125 which was pretty comfortable but I'v never tried any more than that. Might have to loose weight instead!

Will keep plugging away and give it a go I guess!

[didelydoo]

I did some cardio last night to keep the fitness up, and tonight will be a mixed bag as I don't really know what to do whilst waiting for my powerlifting next weekend..... Will likely try for a big overhead press/push of some kind, possibly some more bench? Avoiding heavy lower back/leg stuff all week, probably....unless I don't.

[chris watton]

militantmandy said:

I would strongly recommend watching some youtube vids on hamstring stretches/mobility. Bearing in mind you have three hamstrings and they need to be stretched individually. Also, try sitting on a bench or something with a cricket ball (or similar) just around where your hammy meets the base of your bum. Roll till you find a sore bit.

I only say this as I have had a lot of trouble with this in the last few months! As for 1rms. You probably know already, but you don't want to be doing that more than every few months I would suggest.

This is pretty good:

https://www.youtube.com/watch?v=-SaEjvY3178

As was the deadlift workshop posted previously:

https://www.youtube.com/watch?v=6c1l7de0oBE

My aim for the end of the year was a double bodyweight squat which would also be 150kg. Not sure if it's doable really. About 4 months ago I worked up to a 125 which was pretty comfortable but I'v never tried any more than that. Might have to loose weight instead!

Will keep plugging away and give it a go I guess!

Cheers I don't try 1RM's too often, as I'm more into the bodybuilding than power lifting - but it is nice to know what you can do once in a while. Even though I did more sets today, it was still a lot easier than doing less sets with 10-12 reps, and I don't feel as wiped out today, even though I used more weight.

I tried three of those hamstring stretches, and I could do them perfectly with no pain, so it may not be hamstring related. It affects me most on all types of squatting movement, not so much for DL's, but am mindful of over doing it with DL's because of the lumbar problem...

[militantmandy]

chris watton said:

Cheers I don't try 1RM's too often, as I'm more into the bodybuilding than power lifting - but it is nice to know what you can do once in a while. Even though I did more sets today, it was still a lot easier than doing less sets with 10-12 reps, and I don't feel as wiped out today, even though I used more weight.

I tried three of those hamstring stretches, and I could do them perfectly with no pain, so it may not be hamstring related. It affects me most on all types of squatting movement, not so much for DL's, but am mindful of over doing it with DL's because of the lumbar problem...

Perhaps it's something totally different. I am just conditioned to think, "lower back pain, hamstrings!". Maybe get a sports massage?

Having spent a while doing sets of 10-12 and drop sets I would agree they are a special kind of brutal! Not sure I could do it every day. Kai Greene likes sets of 20!

[Hoofy]

Thanks to borkend finger, I've not picked up anything heavier than ~15kg in the last 2 months.

The hand expert at the local hospital said from January I can slowly work up to a heady 100kg deadlifts. No pull ups, yet.

And only gentle climbing until February. ie no crimps or dynos.



I'm getting very good at bingo and cryptic crosswords.

[chris watton]

didelydoo said:

I did some cardio last night to keep the fitness up, and tonight will be a mixed bag as I don't really know what to do whilst waiting for my powerlifting next weekend..... Will likely try for a big overhead press/push of some kind, possibly some more bench? Avoiding heavy lower back/leg stuff all week, probably....unless I don't.

Would SLDL's and Power Cleans help - not too heavy so not likely it will adversely affect your back?

militantmandy said:

Perhaps it's something totally different. I am just conditioned to think, "lower back pain, hamstrings!". Maybe get a sports massage?

Having spent a while doing sets of 10-12 and drop sets I would agree they are a special kind of brutal! Not sure I could do it every day. Kai Greene likes sets of 20!

Yes, I need to look into getting a proper massage!

Kai Greene is a monster, though, I think his core is way too overdeveloped - and he's a professional bodybuilder, while I'm just a professional model maker/designer who doesn't want to be fat again!

[didelydoo]

chris watton said:

Would SLDL's and Power Cleans help - not too heavy so not likely it will adversely affect your back?

I was thinking along this line (power cleans, not SLDL's as all my deads turn out SLDL's), but I'm liable to try for a PB and hurt myself! I'll see how I feel when I get to the gym. Liking the freedom of no plan, but also hating the lack of structure due to .... no plan

[chris watton]

didelydoo said:

I was thinking along this line (power cleans, not SLDL's as all my deads turn out SLDL's), but I'm liable to try for a PB and hurt myself! I'll see how I feel when I get to the gym. Liking the freedom of no plan, but also hating the lack of structure due to .... no plan

Know what you mean, go into the gym just to do some light stuff, nothing special, and end up breaking all previous 1RM records instead after an unintended mammoth session, and leave the gym a broken man!

I think Power Cleans would be good though, they're quite an 'explosive' exercise..

[Digger]

I'm going to get me one or several of those funky giant elastic bands (aka resistance bands) for mobility work/drills. If anyone has some ideas or links to resources that would be great.

Probably these ones unless someone can recommend anything else. Other option are the MyProtein versions.


Chris W you mentioned a few days back about 3 books from the same author you recommended. Any info in them re mobility band stuff?

Ta

[chris watton]

Digger said:

Chris W you mentioned a few days back about 3 books from the same author you recommended. Any info in them re mobility band stuff?

Ta

Nothing in those three books for resistance bands, no, just DB,BB, Pulley machine and bodyweight stuff.

[Animal]

Digger said:

I'm going to get me one or several of those funky giant elastic bands (aka resistance bands) for mobility work/drills. If anyone has some ideas or links to resources that would be great.

Probably these ones unless someone can recommend anything else. Other option are the MyProtein versions.


Chris W you mentioned a few days back about 3 books from the same author you recommended. Any info in them re mobility band stuff?

Ta

I bought some purple Freetoo ones from Amazon for £11 each plus delivery: I think they're rated at 65lbs resistance (although I'm not sure how they measure that!). They're good quality, but if you're going to use them primarily for mobility work then you might want to start a bit lighter.

The best mobility book I've seen is 'Becoming A Supple Leopard' by Kelly Starrett.

[smiffy180]

Still struggling to nail form in a suit.
Stretching the legs out again tonight to make them a little looser which will hopefully help as the pain from tightness is making me rush reps.
Still, the speed was quicker than i thought!
260kg https://youtu.be/inXAL5_Xa10

[Animal]

smiffy180 said:

Still struggling to nail form in a suit.
Stretching the legs out again tonight to make them a little looser which will hopefully help as the pain from tightness is making me rush reps.
Still, the speed was quicker than i thought!
260kg https://youtu.be/inXAL5_Xa10

Is it a matter of timing? How does the suit feel different?

PS - 260kg without any effort?! Wouldn't have called that rep a struggle...

[smiffy180]

Animal said:

Is it a matter of timing? How does the suit feel different?

PS - 260kg without any effort?! Wouldn't have called that rep a struggle...

For me it's the tightness around the legs, currently stretching it out with the basketball and water method.
My legs are 31" at the biggest (granted with some fat) and the suit is 27" at its tightest so quite some squeeze!
It only hurts when I sit at the bottom, I've tried manning up but tried joggers to help ease the pain, the suit is only on "loose" too. Full tightness makes the legs ride right up and too much pain
280 is my biggest raw to date, theoretical 290 raw but never tried.

The suit is amazing; when I had 180kg on the bar, at the bottom before I pulled with very loose straps, the plates were 2" off the ground!
Really have to fight to get down.

[militantmandy]

Back to heavy deads (for me!) again today after a week off. I think I feel victim to a number of things over the last couple of weeks. Some niggly injuries were a big part but actually I the biggest issue was that I was overthinking everything. Today, I just put my feet where they felt comfortable and tried to rip the bar up as fast as possible. 140 for reps felt super easy. On monday last week I was so brain scrambled I couldn't even get 130 off the floor!

What a difference a week makes.

[didelydoo]

smiffy180 said:

For me it's the tightness around the legs, currently stretching it out with the basketball and water method.
My legs are 31" at the biggest (granted with some fat) and the suit is 27" at its tightest so quite some squeeze!
It only hurts when I sit at the bottom, I've tried manning up but tried joggers to help ease the pain, the suit is only on "loose" too. Full tightness makes the legs ride right up and too much pain
280 is my biggest raw to date, theoretical 290 raw but never tried.

The suit is amazing; when I had 180kg on the bar, at the bottom before I pulled with very loose straps, the plates were 2" off the ground!
Really have to fight to get down.

Suits are supposed to hurt- part of the 'fun'. I hate them, getting down to the bar is harder than lifting it up! They always threw off line, I know some who get 20+kg out of them though.

For me this morning>
Strict press: 3x 60,70kg 1x 80,90,110kg PB https://www.instagram.com/p/_BZwRBrqxd
Squat: tech stuff, no heavier than 140kg Screw low bar, i'll stick with high for my comp....
Bench: 5x 60,100kg paused- 1x120,130,140,150kg happy to say easypeasy, 150 will be my opener.
Deadlift: up to 220kg, all fine.
Pull ups: 20

Done. Happy with that, reasonably sensible too.... Low bar squats are not agreeing with me, thankfully I think I can hit as much with high bar nowadays, so I stick with that for my comp. Pressing is going ace. Deadlift felt fine, not great, just fine, which will do. Probably me until Saturday now.

[Pvapour]

awesome! your dealifts and squats I know I wont get near (but still find they motovate me to try harder) but these theoreticaly i should be able to do as your top body is so close to a 45º incline bench press & my pb for that is 120kg.

trouble is Ive always done press behind neck (hence my curiosity of what you could do behind neck) and trying military press the other week my weight was way way off my PBN weight, I'll start practicsing this movement as it interests me to see how quick a progress could be made.

not felt the competitive urge in many many years but it seems to be rearing its head of late, most likely a mid life crisis of somekind, I BLAME YOU DD


50 mins Insanity this morning, kills me, I wear that new t-shirt with built in HR monitor, HR doesnt drop below 165 at any point

eta: that fat bar and oversized plates looks far more 'encouraging' than a normal olympic bar, does a fat bar like that feel better to handle for that sort of thing?. never used one, 110kg of olympic weigths looks puny in comparison to those, could be just the ego boost i need

Edited by Pvapour on Tuesday 8th December 10:39

[didelydoo]

Pvapour said:

awesome! your dealifts and squats I know I wont get near (but still find they motovate me to try harder) but these theoreticaly i should be able to do as your top body is so close to a 45º incline bench press & my pb for that is 120kg.

trouble is Ive always done press behind neck (hence my curiosity of what you could do behind neck) and trying military press the other week my weight was way way off my PBN weight, I'll start practicsing this movement as it interests me to see how quick a progress could be made.

not felt the competitive urge in many many years but it seems to be rearing its head of late, most likely a mid life crisis of somekind, I BLAME YOU DD


50 mins Insanity this morning, kills me, I wear that new t-shirt with built in HR monitor, HR doesnt drop below 165 at any point

eta: that fat bar and oversized plates looks far more 'encouraging' than a normal olympic bar, does a fat bar like that feel better to handle for that sort of thing?. never used one, 110kg of olympic weigths looks puny in comparison to those, could be just the ego boost i need

Edited by Pvapour on Tuesday 8th December 10:39

My seated incline (120kg triple I think?) is still a fair bit more than my standing strict, though 45deg isn't one I do often... BHN I find tricky, went up to 90kg the other day, but have to open my grip very wide (almost snatch grip) due to lack of mobility, it's not a comfy position for me. The fat bar is mainly due to the fact it doesn't dig in if you drop it on your neck too fast, so a bit comfier in that respect- grip is a bit different too, which you may/may not like. The plates are bumper plates, because that's all there is up that end of the gym on the platforms- does look more impressive though!

Race to 150kg

[smiffy180]

didelydoo said:

Suits are supposed to hurt- part of the 'fun'. I hate them, getting down to the bar is harder than lifting it up! They always threw off line, I know some who get 20+kg out of them though.

For me this morning>
Strict press: 3x 60,70kg 1x 80,90,110kg PB https://www.instagram.com/p/_BZwRBrqxd
Squat: tech stuff, no heavier than 140kg Screw low bar, i'll stick with high for my comp....
Bench: 5x 60,100kg paused- 1x120,130,140,150kg happy to say easypeasy, 150 will be my opener.
Deadlift: up to 220kg, all fine.
Pull ups: 20

Done. Happy with that, reasonably sensible too.... Low bar squats are not agreeing with me, thankfully I think I can hit as much with high bar nowadays, so I stick with that for my comp. Pressing is going ace. Deadlift felt fine, not great, just fine, which will do. Probably me until Saturday now.

Oh yeah there's hurt then there's what I'm getting.
Im hoping if I can stretch just an extra inch or two it'll be just enough to have the suit tight without giving up on the pull due to the pain.
I've got 1 last session with it until comp day. A little late but was a last minute decision

Also good job on the strict, I wish I could fight a rep, I'm terrible at doing it.