What training are you doing/have you done today? (Vol.3)
Discussion
didelydoo said:
Gotta work all the muscles! Cardio really does have a pretty big positive impact on recovery- both across the week and between sets. (Plus there's no point being the biggest corpse in the morgue 
)
I've stopped being surprised by things in the gym now. I've been a believer in active recovery for years though. )yesterday I ran the parkrun, hams felt like rusty saws and did all day, but I like to go the gym on a saturday night, it took effort to go but I decided that I'd do a simple weights routine of two sets per exercise and it wouldn't be extreme like all my other days (tooks 90 mins and I even did biceps/triceps
). I finished it comfortably and finished off with some yoga holds and hanging upside down for 3 x 1 minute. Sunday I felt great, which was mildly surprising because the parkrun the week before made me like Frankenstein's monster and I didn't go the gym that night and it carried over the next day, and so yesterday I went and smashed my most strenuous circuit (lasts for 60 mins) and finished off with the upside down hangs, this morning I felt excellent, and went and did 90 mins in the gym.didelydoo said:
Regiment said:
How many calories are you eating? I'm cosuming 3200 calories but, with my weight of 236lbs and goals of power lifting, coach i think wants me to push to 4000, with the extra coming from carbs.
I'm getting between 4000-5000 right now, my weight is in line with yours. If you want to grow and get stronger- eat as much as you can get away with without getting fat IMO. Watch your belt size- it never lies, and muscle won't make it bigger.......... And bare in mind, if you do get fat (which is easy to do)- you're up a weight class without extra muscle to be competitive OR you'll have to cut to make weight. Neither are ideal unless you're seasoned at doing it.The belt size thing is the best measure I've come across- it goes up, you've gotten fatter. It's dead simple to watch too.
Back in the gym again, started off with a 120kg strict press PB
https://www.instagram.com/p/BqIgQlKgLLR/?utm_sourc...
Not a true max but I'm happy with that given the circumstances.
https://www.instagram.com/p/BqIgQlKgLLR/?utm_sourc...
Not a true max but I'm happy with that given the circumstances.
smiffy180 said:
Back in the gym again, started off with a 120kg strict press PB
Nice. I notice you mention wrist pain. You may find if you change your grip slightly the wrist pain eases a bit more. Bar a little more near the base of the thumb and lower on the palm perhaps. Personally on overhead press I take the normal grip then lift and let my elbows flare slightly and this moves my hands outwards and places the bar a bit lower in my palm for when I do the actual lift. Someone who knows their beans suggested this, but I can't remember who!didelydoo said:
If it's too much you'll notice within a couple of weeks. Do you do cardio/Conditioning too? If not it's a good idea to keep the fat at bay, plus it's beneficial to performance and recovery. (provided you don't over do it)
My current break down is approx. 450 C, 120 F, 350 P as a base (around 4200 Cals)- mostly coming from oats, whey, eggs and Peanut butter sandwiches. The rest coming from whatever I eat at home in the evening. (So it can go up from there if i'm greedy or there's something tasty)
I'm doing daily cardio now to keep fitness up and fat gain to a minimum (walking or static bike) and train 4x a week. Even after a week I feel better for it!
Since getting a powerlifting coach and putting all my effort into the powerlifting, lift 4 times a week and with stretching, i'm in the gym for a couple of hours. Apart from that, i walk for a couple of hours everyday with the dogs and do yoga twice a week as well for an hour with a couple of solo stretching routines as well interspersed here and there. Not run for a good couple of months while my squat and deads are getting sorted, issue with that has very much been purely because of the wider stance squats and sumo deads tearing my groin to pieces...have gotten used to it so recovering a lot quicker now with them.My current break down is approx. 450 C, 120 F, 350 P as a base (around 4200 Cals)- mostly coming from oats, whey, eggs and Peanut butter sandwiches. The rest coming from whatever I eat at home in the evening. (So it can go up from there if i'm greedy or there's something tasty)
I'm doing daily cardio now to keep fitness up and fat gain to a minimum (walking or static bike) and train 4x a week. Even after a week I feel better for it!
popeyewhite said:
Nice. I notice you mention wrist pain. You may find if you change your grip slightly the wrist pain eases a bit more. Bar a little more near the base of the thumb and lower on the palm perhaps. Personally on overhead press I take the normal grip then lift and let my elbows flare slightly and this moves my hands outwards and places the bar a bit lower in my palm for when I do the actual lift. Someone who knows their beans suggested this, but I can't remember who!
Did that first, I used this guide 
Which helped but still getting wrist pain on rep work mainly.
However, push press is worst for it so will find out tomorrow if the wider grip has alleviated it on that movement too.
The wrist pain gets so bad that I can't physically press something as light as 80kg for example. But I seem to compromise position every rep too so also concentrating on controlling the decent of the lift which might be causing the wrist pain.
Regiment said:
Since getting a powerlifting coach and putting all my effort into the powerlifting, lift 4 times a week and with stretching, i'm in the gym for a couple of hours. Apart from that, i walk for a couple of hours everyday with the dogs and do yoga twice a week as well for an hour with a couple of solo stretching routines as well interspersed here and there. Not run for a good couple of months while my squat and deads are getting sorted, issue with that has very much been purely because of the wider stance squats and sumo deads tearing my groin to pieces...have gotten used to it so recovering a lot quicker now with them.
That sounds plenty TBH. Running isn't for me as I get heavier, the impact on my legs hampers recovery- that's why I do stationary bike, low impact, but you can push a bit. Other then that, it's walks for me too.smiffy180 said:
However, push press is worst for it so will find out tomorrow if the wider grip has alleviated it on that movement too.
Interesting. I'd have thought the wider grip would have moved your wrists away from vertical alignment with your forearms resulting in more pain.smiffy180 said:
The wrist pain gets so bad that I can't physically press something as light as 80kg for example. But I seem to compromise position every rep too so also concentrating on controlling the decent of the lift which might be causing the wrist pain.
Might be an idea to film a clip of yourself pressing dumbbells and compare your technique, grip etc?V8mate said:
I went back after 2 weeks away yesterday too. Nearly killed me 
I couldn't believe how much of a struggle it was after such a short break.
I did pulling yesterday. Pushing tomorrow which I think will be more of a struggle! I couldn't believe how much of a struggle it was after such a short break.
I did do a pretty physical job one of the weeks I wasn’t in the gym, which probably helped.
I just want to get back into the routine of it. I find it makes a real difference to my health and attitude.
popeyewhite said:
smiffy180 said:
However, push press is worst for it so will find out tomorrow if the wider grip has alleviated it on that movement too.
Interesting. I'd have thought the wider grip would have moved your wrists away from vertical alignment with your forearms resulting in more pain.smiffy180 said:
The wrist pain gets so bad that I can't physically press something as light as 80kg for example. But I seem to compromise position every rep too so also concentrating on controlling the decent of the lift which might be causing the wrist pain.
Might be an idea to film a clip of yourself pressing dumbbells and compare your technique, grip etc?
I noticed I can sit my elbows on my lats better wider which keeps my wrists more upright so this might be why.
Good point re the dumbbells, never have wrist pain doing them but bar path is straighter, I think when I catch the bar I'm in a compromised position and when I adjust I move the bar further up my hand each rep which flexes the wrist more.
Tonight I tried squats, first time in 3 weeks I've been able to comfortably do them.
180kg 18s ish paused PB
https://www.instagram.com/p/BqLFPe6g9Cs/?utm_sourc...
Next week I'll resume the program all being well.
smiffy180 said:
You'd think but I'm an alien
I noticed I can sit my elbows on my lats better wider which keeps my wrists more upright so this might be why.
Good point re the dumbbells, never have wrist pain doing them but bar path is straighter, I think when I catch the bar I'm in a compromised position and when I adjust I move the bar further up my hand each rep which flexes the wrist more.
Tonight I tried squats, first time in 3 weeks I've been able to comfortably do them.
180kg 18s ish paused PB
https://www.instagram.com/p/BqLFPe6g9Cs/?utm_sourc...
Next week I'll resume the program all being well.
I've never done an 18second pause squat but whenever i do a pause squat, i always think someones going to run over and try to "rescue" meI noticed I can sit my elbows on my lats better wider which keeps my wrists more upright so this might be why.
Good point re the dumbbells, never have wrist pain doing them but bar path is straighter, I think when I catch the bar I'm in a compromised position and when I adjust I move the bar further up my hand each rep which flexes the wrist more.
Tonight I tried squats, first time in 3 weeks I've been able to comfortably do them.
180kg 18s ish paused PB
https://www.instagram.com/p/BqLFPe6g9Cs/?utm_sourc...
Next week I'll resume the program all being well.
I was watching in the mirror to see if anyone was going to come over, but they all know I'm capable of it and ignored me
TheJimi said:
A paused squat, for that long, is asking for knee trouble, non?
Would it? I've no idea? Had no knee pain doing it, got a nice stretch on the calves though. Gassing Station | Health Matters | Top of Page | What's New | My Stuff