What training are you doing/have you done today? (Vol.3)
Discussion
ashleyman said:
Goal this year is a 200KG deadlift. I'm at 140 for 3 right now.
What supplementary bits can I do to help the deadlift?
I used to work a weight until I could get three sets of four then move up. Enough reps to get used to holding the weight in your hands but not so many you burn out with stamina issues. I'm same plan as you but I'd set a goal of 180kg for reps. I have, however, been here before and know once I get my goal I'll want more. My goal when I was younger was 300kg but I've accepted that's unlikely now!! Also, low rep heavy squats are good for power in the deadlift, and stiff leg deads really build hamstring and lower back strength. What supplementary bits can I do to help the deadlift?
Edited by biggbn on Monday 6th March 21:29
Today, race on Zwift, Tour of Watopia, I think I was around 40th from 2000 starters, some really huge efforts to stay in the lead group, then a very cold bay swim, gonna throw in my daily step count which averages out at around 15000 a day which I think is half respectable, being an owner of an Aussie shepherd sees to at least 14000 of those!
Edited by mcelliott on Monday 6th March 20:09
Yesterday, full body workout, felt nice and strong, then 50km on Zwift, missed my swim in the bay due to huge wave height, only the 3rd one missed in 3 yrs, today, chest, mainly incline bench, loving this right now, 110kg for 5 defo more in the tank there, finished off with an 80kg sand bag lift, gunning for a 100 before too long, then 55km on Zwift.
Anastie said:
As posted previously I've been back in the gym for 6 months now after over 10 years off. I'm lifting heavier than I ever have including in my 20's and 30's.
However, as the weights increase the lifts are starting to hurt my joints! Isolated arm curls are hurting my wrist as I increased the weight. Anything overhead such as a Dumbbell shoulder press I feel like I'm compressing my lower spine!!
On lower weights, none of these aches and pains occur.
Any advice or workarounds? Or is it a case of keeping to the lower weights and increasing reps?
How conditioned were you before you stopped going to the gym? Did you keep up any other training since then?However, as the weights increase the lifts are starting to hurt my joints! Isolated arm curls are hurting my wrist as I increased the weight. Anything overhead such as a Dumbbell shoulder press I feel like I'm compressing my lower spine!!
On lower weights, none of these aches and pains occur.
Any advice or workarounds? Or is it a case of keeping to the lower weights and increasing reps?
Wrist pain while curling is normal. Especially when using straight bars. They key here is to visualise engaging your pinkies as you curl up for all types of curls. This will alleviate the pain in your wrists/ elbows until your tendons and ligaments catch up on strength.
Work on your core strength and endurance by doing lot's of straight leg leg raises and full sit ups. And once your core is up to speed, ensure your brace your core. This should completely stop any lower back pain/ pressure. This needs to be learned with proper breathing technique is you want to continue to lift heavier weights.
Not had a good week in the gym as Mr. Covid has once again visited our household. This is his fourth visit. I will not allow it to stop my somewhat tentative and sometime stuttering comeback though. Feeling bit better day by day, shoukd be good for a return by Tuesday or Wednesday I think
Anastie said:
Any advice or workarounds? Or is it a case of keeping to the lower weights and increasing reps?
I would get yourself coached by a professional to get a good answer.If you are a Mark Rippetoe/Starting Strength believer (as I am) then I don't think that's the right thing to do in later age, based on what I know. You need to keep the rep numbers low, what that means for you, only a professional should advise you on.
As someone who had to give up the weights in my early 40s (but I keep trying now and again to test my back), I would say if you can 3x5 rep. squat 70kg with good form on an open floor and bench press 5x5 reps at 40kg on an open bench with good form, I would bank that (i.e. continue to do it twice a week max), don't chase PB's and start up a circuit training/boxercise class membership and thank your lucky stars you are not a cripple.
My other half was a powerlifter, I have seen what you have to put your body though with serious weight training and if you have had a good run in your 20s and 30s like she did and you are starting to get joint creak, its time to hang up the PB's in your 40's and do more balanced training imho. as the risk to your hips and knees is not worth it in the long term.
As for myself last week and today, I am sticking to the 2 hour cardio burns three times a week until I hit a snag (probably a cold or something). If things keep going good, I will be back doing some 50kg squats in April.
ashleyman said:
Goal this year is a 200KG deadlift. I'm at 140 for 3 right now.
What supplementary bits can I do to help the deadlift?
Apologies O/T What supplementary bits can I do to help the deadlift?
I have seen the username 'ashleyman' on a Golf r thread on another forum. Wouldn't be yourself by any chance would it?
On topic it depends how many reps you're aiming for. If it's a single rep pb it's (possibly) doable, but you'll need an appropriate program. Doing extra lifts for ancillaries isn't necessarily the best way... . Specificity.
Yesterday normal full body Friday workout, standing overhead pres, lunges and ring pull ups, felt really good finished off with a nice smooth 80kg sand bag lift onto the box tower then 45 km on Zwift with a swim to cool down.
Today chest with my son and wife, new pb on incline bench, 110 for 4 which is about the limit for my spotters rather than me but I’ll take it! 2 back to back reps with the 80kg sandbag which I didn’t expect, earlier was a fast coffee ride on the bikes, 37kph avg swim done too
Today chest with my son and wife, new pb on incline bench, 110 for 4 which is about the limit for my spotters rather than me but I’ll take it! 2 back to back reps with the 80kg sandbag which I didn’t expect, earlier was a fast coffee ride on the bikes, 37kph avg swim done too
5k run, have been using the track to build back up to 5K as had got to be able to do it and lapsed for various reasons but running, though generally horrible has too many benefits to ignore so started at 2k and added a 200 metre lap of the track until I got to 5k.
Been trying but had various foot problems which seemed to be unrelated to running, some kind of auto immune things, tested for all sorts so its such a good feeling to run 5K without any pain beyond my 52 year old overweight body having a grumble at being expected to run for some distance without stopping.
Taking it easy, I am not fast (takes me about 33 minutes but getting a little faster) but I plough on and run the whole circuit, some music on and sometimes actually forget the horror of what I am doing and actually quite enjoy it, the trepidation of going has gone and the delay/avoidance tactics have took a back seat.
You will get aches and pains but its difficult to tell what is down to bad form, injury, overdoing it or simply your body just adapting to running as I think thats a part of it.
Aim is to do 2 or 3 5k runs a week, no designs on going doing Marathons but maybe 10k, drop some weight and get under 30 mins, thats the great thing its plenty of exercise for the day and you can knock it off in half an hour, get ready whilst working from home, go out, run, get back and carry on. I go to the gym but that involves getting there, I cycle but it tends to take longer to get a good workout in so hoping to make running the mainstay and then mix it up with gym and cycling.
Been trying but had various foot problems which seemed to be unrelated to running, some kind of auto immune things, tested for all sorts so its such a good feeling to run 5K without any pain beyond my 52 year old overweight body having a grumble at being expected to run for some distance without stopping.
Taking it easy, I am not fast (takes me about 33 minutes but getting a little faster) but I plough on and run the whole circuit, some music on and sometimes actually forget the horror of what I am doing and actually quite enjoy it, the trepidation of going has gone and the delay/avoidance tactics have took a back seat.
You will get aches and pains but its difficult to tell what is down to bad form, injury, overdoing it or simply your body just adapting to running as I think thats a part of it.
Aim is to do 2 or 3 5k runs a week, no designs on going doing Marathons but maybe 10k, drop some weight and get under 30 mins, thats the great thing its plenty of exercise for the day and you can knock it off in half an hour, get ready whilst working from home, go out, run, get back and carry on. I go to the gym but that involves getting there, I cycle but it tends to take longer to get a good workout in so hoping to make running the mainstay and then mix it up with gym and cycling.
Yesterday, fabulous swim in a new bay, well cove actually, probably only a handful of people have ever swam it due to it's almost impossible access, was amazing though, then a race on Zwift 18th from 1000 starters.
Today, swim in my home bay, then a back sesh at the gym, 4 plates on the chest supported rows for 5 was a very pleasing effort, threw in weighted pull ups off the rings and some horrid L sits.
Today, swim in my home bay, then a back sesh at the gym, 4 plates on the chest supported rows for 5 was a very pleasing effort, threw in weighted pull ups off the rings and some horrid L sits.
Animal said:
Circus Maximus
12 x Dumbbell Thruster (10kg)
12 x Pushup
12 x Deadlift (60kg)
12 rounds as quick as possible
Took me 40 mins and I dropped the thruster weight from 14kg to 10kg to give me a fighting chance at getting through it.
Now that sounds intersting. Never heard of a dumbell thruster before but looks like a cracking core exercise 12 x Dumbbell Thruster (10kg)
12 x Pushup
12 x Deadlift (60kg)
12 rounds as quick as possible
Took me 40 mins and I dropped the thruster weight from 14kg to 10kg to give me a fighting chance at getting through it.
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