Strength / Weight Training

Hips. I have always thought that I have mobile hips that really help offset concrete ankles and tiny tiny hamstrings. Turns out that is not quite true. I have ok hip flexors and plenty of external rotation but hardly any internal rotation. I don't think this combo is rare for the modern (desk bound, dadbod) man like myself.

Anyone delt with this? What worked, didn't work?

I have nothing constructive to add but love the 'delt' spelling here. True meathead.

Any suggestions for stuff I can do whilst on the sidelines with a broken finger? Guess I'm mostly resigned to lower leg stuff but would love to get my glutes in a better condition

Anyone delt with this

Good spot 😂 (see what I did there)

I’ve got a set of these for when my puney grip gives up, might be worth a shot.
https://rdxsports.co.uk/products/w5-larus-weight-lifing-hook-straps?_pos=2&_sid=37ff27611&_ss=r

1 Attachment

Bulgarian split squats (leaning forward or staying upright I think varies the target muscle) and glute bridges are both worth a go.

Ha, cheers. Can't really do any weights full stop at the moment; 1 week in and only just out of the usual cast and onto a moulded one. Looking at 6-8 weeks minimum

All i can suggest is using the ankle straps for a cable machine around your wrists and doing that for upper body stuff. Alternatively any machine work you can do without impacting your finger. E.g. if you can get it loaded you could hack squat, leg press, hack squat good morning, leg ext and hamstring ext without and finger involvement.

That sucks. Looks like you might have to gulp cycle. GWS

I've finally committed to a powerlifting comp in August. First one since 2019. I've made way less progress than I would've hoped since then but it's gonna be good to have a real focus to my training again. Also, a great excuse to eat all the foods.

yeeeeeeeah buddy. good luck! are you going to aim for a specific weight class or just compete wherever you fall on the day?

Good luck!

Thanks mate! I'd love to total 600+ at 93kg but I'll likely come in 96-98ish. Because who even cuts into a meet unless there's a record on the line...

Thanks @ChainBreaker too!

Hit me with your favourite mid and lower trap exercises!

I am by no means qualified to offer advice but face pulls are a cracker IMHO.

Today a new pain has entered my life;

Cream of rice

🤢🤢🤢🤢 it’s nasty

As a bang for buck exercise, I’ve added farmers walks into my workouts.

Also started 6-12-25 last week and pretty impressed so far

Nice! Makes sense. Sounds like an impressive total tbh, esp at under 100kg bw!

Only good if I actually hit it! Still the chance I bomb out or even just fall apart before I hit the platform.

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mid and lower trap exercises!

Way to specific... If you must, facepull but must be angled slightly 10.37% downwards (jk- matching like with like)

Try these - https://www.menshealth.com/fitness/a19545889/best-traps-exercises/

13 Best Trap Exercises
Trap Bar Shrug
Cable Shrug
Dumbbell Shrug
Kirk Shrug
Overhead Barbell Carry
Farmer’s Carry
Dumbbell Row
Trap Bar Deadlift
Rack Pull
Dumbbell Prone Y-Raise
EZ-Bar Upright Row
Rope Pull Apart
Dumbbell Lateral Raise

But as you can see, it's basically made up of shrugs, carries, raises or rows.

My advice, go heavy. They're very strong and tend to hang back (intensional) for other bigger groups.

Satisfying session today. Hip injury means I can’t really climb properly so tried some efforts.
3x 7 second hangs on 20mm edge with 35kg (after building up in 5kg increments)
5x +20, 25, 30kg then 3x with +35kg chin ups

Built up to 5x +20kg dips but ran out of time to go further (and shoulders and arms felt fairly worked already!).

At 78kg body weight the +50% bw stuff is very much in reach!

Hi,

I am totally new to this, but have been gymming / lifting for about a month, as an add on to a successful weight loss programme (dropped 16kg from 91 to my target weight of 75kg).

Already loving the beginner gains that I am getting, and really enjoying how my body feels. Being 45 years old and fitter / stronger than ever before in my life is quite revelatory!

Not got a lot to say right now, other than getting this thread onto my follow list. I am also just trying to learn the jargon, so parsing the various comments in here is illuminating.

Noob questions will come inbound as I think of them!

ps - It's certainly small beer, but being in the weights room at 0630 on a Sunday doing actual bench presses (4 x 10 @ 30kg) is a totally surreal experience for me. Kinda rock star. Ha.

successful weight loss programme (dropped 16kg from 91 to my target weight of 75kg)

That's great news dude! Congrats!

And glad to see you're doing weights 🙂

16kg!!! That’s crazy, well done 👏🏽