Strength / Weight Training

My right glute offers very little stability and has affected development upstream and downstream. Hips are rotated laterally , quads on that side are visually imbalanced (much heavier inner bias) and it forces pronation of my foot. It stems from an old knee injury. The mind-muscle connection is actually fairly strong, there's just no power there. To the point where I feel like I can't target it with enough intensity to force change as the rest of the musculature takes over automatically as soon as it tires fractionally.

Motivation issue is probably because it *is*so little. I like lifting heavy weights, body weight and single leg stuff just doesn't feel like what I want to spend my time and energy on. I've had Starret's book for years and am currently doing single leg KB work and swings along with some specific mobility stuff. And although I know cognitively that this will allow me to pursue my goals and achieve at a higher level, that just isn't translating into action.

I've just back into weight lifting after a foot injury. I was doing hiit everyday sometimes twice a day.

Deadlift 110kg
Bench 70kg
Squat (a pitiful) 50kg

Does anyone have a good site where i can buy some cheap, but decent bumper plates?

If you are buying new either

Bulldog gear

http://www.bulldoggear.eu/collections/bars-bumpers/products/hybrid-bumper

Or Strength Shop

https://www.strengthshop.co.uk/weights-bars/weight-plates/black-bumper-plates.html

Or Wolverson Fitness

https://wolverson-fitness.co.uk/collections/olympic-lifting/products/bison-black-bumper-plates

Otherwise you can find them used on ebay etc quite often .

Any S&C guys who know about cycling in west London doing one-on-one PT with clients?

I might have a new full set at work if you want to collect from KT9 1DR. I could knock some off the online prices
I'm not in until the weekend but drop me a message with what you want and I'll have a look and sort a price.

I didn't get this reply.

If you've still got them I'd take them

I need a 20kg weight for some physio exercises here at home. The exercises include calf raises, single leg squats and split squats. Is a kettlebell what i should be looking at? Or something else?

Any recommendations?

A kettle bell would be good. Big handle less chance of dropping it

Kettle bell works for all of those

ditto, and yes they're still here

Great, kettle bell it is. Any particular brand recommended?

Lidl have 14kg for £14.99 at the moment

@kyle_grey

Reached the end of a 16 week cycle of Juggernaught. The last sets were just about doable, but I was struggling quite a bit. So question is; should I repeat the cycle with the same weights, seeing as I wasn't quite up to scratch this time around? Or do I up the numbers ever so slightly at the beginning of the next cycle, hoping that I'll improve as the weeks proceed?

Anyone on here looking for gym bud?

Repeat the cycle and your can adjust the numbers as your strength improves .
There's generally only two reasons you stall on a good programme :

Insufficient rest / sleep
Poor nutrition

Sometimes on Juggernaut if you push your AMAP sets too much in the early waves you can also burn out a bit on the final two waves . Going too close to failure will throw a spanner in the works when trying to gain strength .

You might want to give all little more...

Asl

Thanks!
Pushing too hard over time just makes me a aching mess. Loving juggernaut for the way it instead promotes a steady and measured progress.

Another question, for all of you; I'm in a slightly frustrating place w my bench/chest. Where I am at now, with 1RM just a smidge over BW, feels easy. And I recover quickly.
So one would think it's a sign that I should increase the numbers. But not far above my current 1RM I am unable to even move the weights.
My current solution of sorts is to add second, but simplified, chest day a week. Basically only mirroring the main bench lift on chest day. No idea if this is the way forward or not.

I would increase volume say an extra day of flat bench 5 x 3 @ 80 % or a RPE of 8 so you leave 2 reps in the tank . You could also increase your overhead pressing to 2 x week and throw in some loaded over head carrys with a kettlebell to increase shoulder stability .

Here's a good explanation of the carry I mention above .

https://youtu.be/UpBzi0HIdAI

29/m/North or Central London

It is LGFSS but yes sorry, I'm such a London-centric knob that I don't even think...although not as much as the person I saw asking the platform attendant at Petersfield railway station if they could use their Oyster card.

I'm doing a starting strength program at the moment, did it years ago up to a middling level, now working back to that, currently a paltry 5x3 45/65/105/112.5

Just looking for someone also doing free weight stuff, I'm currently going to EasyGym on Oxford St. but could be tempted to go somewhere else decent...

OK, so my shoulders could be the bottle neck causing my current flat bench plateau? Seems likely given how shit I am at OH presses.

So I'll take your advice and implement OH presses as an accessory (i.e. 4 x 12) twice a week. FWIW, I will have to aim for less than a third of my bodyweight to have any chance at completing all four sets.

Then on the third day I do kettlebell carry.
But how to do a "static" exercise systematically? It's easy to find the correct weight for 4 x 12. But for a carrying exercise I will need to decide both X weight and Y number of minutes? Any advice appreciated.

My coach swears by upper back work (rows) and triceps work (board presses are great for that, work down 4 inch board, next week 3 then 2 then 1 then full range) to improve people's benches.

He finds OH presses don't carry over for many people, but that doesn't mean Kyle is wrong, they may work for you. If they don't, work on lats/back.

Just to confuse you even more :):)

I do the k/b carry as part of my warmup on any pressing day . I do three rounds walking the length of the gym and back with progressively heavier k/b's don't go crazy with the weight, you need to be able to strongly pack the shoulder to be effective .

Does your coach mean OH press doesn't carry over for an equipped lifter ?
I'm aware there is that school of thought in powerlifting and I certainly agree to be a great bencher you have to bench but for @starfish&coffee looking to get stronger and healthier it's a very valid movement .

http://www.strengthsensei.com/why-specializing-on-overhead-pressing-is-beneficial/