Strength / Weight Training

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  • Really? This is in capsule form so hopefully it's OK. Let's see

  • Examine.com is an independent site for supplements etc. It's not fully free, I may sign up and get access to it all.

    Ergogenics blog (Dutch but has English version) is also worth a read.

    But ultimately some things you have to try, if you are low carb or high carb etc. is often a matter of trial and error, so is carb cycling, intermittent fasting and other advanced diet scheduling.

  • i dont believe in the harming of potatoes and like them to remain free in the natural habitat.

  • Yeh, creapure is the sellotape of creatine, Reg trade mark, but at least you know where it comes from and not some dodgy factory making who-knows-what.
    Advice I was given:
    Drink some water 10 mins before taking and take with something sugary like apple juice. The water will help lessen discomfort in the gut and the insulin spike should help transport it. Don't take with citrus juices. #AllTheCitationsNeeded

  • I got carried away on Sunday as I was feeling sooo good and I've put myself in a hole. Still hurting, room spins, seeing stars if I stand up quickly...Maybe it's viral...I just want to shleeeeeep.

  • K-Hole

    Definite sign youve over done it...

  • Feeling much better today, had a short squat session before work. Normal service will resume tomorrow.
    Must.Not.Dig.Holes.

  • Remind me again, stiff legged deadlifts, are they tight core and straight back, or a softer 'one vertebrae at a time' approach?

  • Tight core straight back. Or is that Romanian?

  • I'm still fairly confused... :-S

    http://www.muscleandfitness.com/workouts/workout-tips/deadlifting-difference

    "The difference:... During the romanian, you maintain the arch in your back and hinge forward at the hips while keeping the bar in contact with your legs. This minimizes the involvement of the lower-back muscles (erector spinae) while maximizing the use of the hamstrings and glutes.

    With the stiff-legged version, you bend forward at the waist (flexing the spine) and keep the bar farther out in front of you. This maximizes the use of your spinal erectors, and lessens the involvement of the hams and glutes"

  • In the straight leg deadlift the knees start fully extended and unlock slightly as part of the forward hinge rather than remaining bent throughout the entire movement as they do in the RDL . Think of straight leg deads as a weighted toe touch .

    This is an excellent site if you want to reference excercises

    http://www.catalystathletics.com/exercise/101/Romanian-Deadlift

  • Cheers Kyle
    But isn't there also a 'vertebrae by vertebrae' deadlifts derivative?
    I'm doing SLD with a firm core at the moment, but thinking I could do with adding something more delicate just for the erectors.

  • Do you mean you want an alternative to Deadlifts for the spinal erectors ?
    You could do Good Mornings seated or standing or Kettlebell Swings or Goat Bag Swings . Be aware though that the lower back can take up to five days to recover from direct work so be carefull of doing too many exercises and frequency . Also be sure you can correctly perform a hip hinge , the vid below should answer your question about back alignment I think .

    https://youtu.be/z6ClIf5X4og

  • I think I get what you meant by " vertebrae by vertebrae "

    https://youtu.be/kV73sWu_QEQ

    The exercise is known as a Jefferson Curl

    https://youtu.be/MQjjRdiRaIE

    Loaded lumbar flexion is best left to competitive lifters or MMA athletes to prepare their tissue to be more resilient when their spine flexes . Even in these cases the load must be light .

  • End of year squat target of 130kg reached! Just pushed out 3 sets of triples after something "clicked" in my brain on 125kg. I feel like I could go 135kg but trying self control and not dig a hole! Progress from a comfortable 5x 80kg back in August.
    Looking for a 160kg deadlift to end the year - failed to lock this out last week but nearly there.

  • Woohoo, congrats!

  • Put on another 2lbs, known as the "fat and happy" stage of powerlifting. It is going to have to come off again, but setting PBs and eating just-about calories don't work for me.

    Creatine/BCAA work too, along with stuffing myself with ricecakes after training. I had to drop the dextrose after training as it caused bloating. Dunno, used it for years, but now my gut reacts to it.

    Deadlift and bench all going well, now to finally sort out that bloody raw squat (bum back, going forward, sometimes I do it perfect, sometimes not...hmpf)

  • Congrats, PRs are the best!

  • Ditto on the congrats.

    I would hope to reach your dizzy heights next year.

    Happy Xmas Ms J!!! Plenty of turkey will keep the protein intake up.

    Richard

  • Thanks, I'm really happy with the progress, and having an excuse to eat more :)

  • Have you put on much weight since August?

  • Has anyone dealt with shoulder impingement? I've realised that my shoulders have now been hurting for the best part of 6 months now and it's getting me down. I have rested it for a few weeks but I think even cycling is making it worse as well

  • Yeah I have rotator cuff issues. Had some bad pains in my supraspinatus a while ago. Had a steroid injection a few months back which really eased things but I'm experiencing twinges again now (not sure where, not supraspinatus this time but somewhere else). I'm working on mobility exercises to try and get balance back in the joint.
    There are lots of good guides on youtube.

  • From 72kg to 78kg and 5ft6.
    I started squats last year but I only started bench/ohp/row with an empty bar back in June as I had an ongoing injury from a shoulder dislocation so there have been newbie gains up top.
    Currently doing:
    Bench 65kg for 5
    OHP 45kg for 5
    Barbell Row 60kg for 5
    Though not as enthusiastic about these as squat and deadlift.

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Strength / Weight Training

Posted by Avatar for dst2 @dst2

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