Delvis: weight lifting log - time to conquer

Delvis · 16 Jan 2014 at 14:07

mrthingyx said:
Depending on what is hurting/sore/whatever, have a look at Quadratus Lumborum or whatever it's called.

My physio broke me with elbows when he was investigating some back pain I had a couple of months ago...

Shall look it up

icecold said:
You could do the stretch where you lie on you back with your arms out like a crucifix, and alternately raise each leg across your body to the opposite hand. Is that called the crucifix?

A little bit of band distracted anterior hip stretching will help too.

Er, I lay on my back, and pull one knee over my body to the other side of the floor, that cracks it nicely and lessens the tension?

Shall look up your last quantum theory stretch as well, as I have no idea what that is.

icecold · 16 Jan 2014 at 14:15

lols

Couch stretch with band up in your groin pulling your hip forward.

The crucifix should be more about nice gentle mobilisation of the tissues. If your lumbar cracks then fine, but you should be aiming to SLOWLY swing your foot higher and higher towards your hand over the course of 10-20 reps.

duvet77 · 16 Jan 2014 at 14:15

Delvis said:
Er, I lay on my back, and pull one knee over my body to the other side of the floor, that cracks it nicely and lessens the tension?

I think he's referring to this:

http://www.youtube.com/watch?v=GXzz2YPg9ik

icecold · 16 Jan 2014 at 14:18

Basically that, but I do it as one smooth movement.

Delvis · 16 Jan 2014 at 14:22

Shall do that Ice

duvet77 said:
I think he's referring to this:

http://www.youtube.com/watch?v=GXzz2YPg9ik

That's pretty much the only thing that sorts it.

duvet77 · 16 Jan 2014 at 14:34

Delvis said:
Shall do that Ice

That's pretty much the only thing that sorts it.

Think I will try that myself tonight.

I must admit I find the whole stretching/mobilising thing a bit daunting... knowing what to stretch, what not to stretch, when, when not, how... we're not stretching, we're mobilising... it feels like stretching... :confused:

Delvis · 18 Jan 2014 at 22:55

Not a great bro down regarding PBs for me, still, onwards and upwards.

Dead lifts: started on these, sgowed steedie how to break a womans pelvis with the manifold thrust, he mired. Worked up to 160kg, this felt heavy, decided to try 180....nope

Bench: worked up to my current PB, 70kg, tried for 75kg....failed.

squats: Nothing amazing, worked up to 100kg which felt comfortable, did a 110kg, some work to be done before PBs here.

PP: Matched my 50kg PB here, it'll do.

Then I got some Snatch loving from Nick, good fun, thought id have no coordination but didn't do too badly. My traps will hurt tomorrow.

EDIT: Bench fails

Delvis · 20 Jan 2014 at 09:26

Monday 20th Jan: Chest

Bench: bar x 10, 30kg x 10, 40kg x 10.
Bench WS: 3 x 8 x 47.5kg (DS: 40kg x 12)
Inc. DB Bench: 3 x 10 x 18's (fubarred shoulder )
Rope Pull down: 3 x 15 x 18kg
- S/S with -
V-Push down: 3 x 15 x 18kg
Pallof press: 3 x 10 x 14kg
- S/S with -
Planks: 3 x 30s

IN. Pleased with bench press, went really well, need to concentrate on keeping my shoulder blades down and pinned, they keep rising.

Incline bench, the reps feel fine, it's pushing it from my shoulders yet again which hurts my right shoulder, SO annoying. Might stay at 18kg next week to see how it feels (can't see this being a major problem as bench will be going up)

Triceps fried after that work. Dat core doe, dead.

Chris1712 · 20 Jan 2014 at 10:01

Bru y u no decline bench. It's much less shouldery especially if you have a good bit or powerlifter style tuck.

Delvis · 20 Jan 2014 at 10:10

Tuck? eh?

I found decline more shouldery to be honest however I'm willing to give it another go, I just didn't like the movement. I'm going merely by what the physio I've seen has told me, generally Incline causes less issues, although right now it's just the initial push from the shoulder that hurts it.

Chris1712 · 20 Jan 2014 at 10:48

Delvis said:
Tuck? eh?

I found decline more shouldery to be honest however I'm willing to give it another go, I just didn't like the movement. I'm going merely by what the physio I've seen has told me, generally Incline causes less issues, although right now it's just the initial push from the shoulder that hurts it.

It's well explained in Starting Strength, check the FB group I uploaded the ebook at some point.

You can feel it just by mimicking the various shoulder angles and doign a fake press just stood up. Pretend to bench press incline/normal/decline and notice the superior pec activation with a decline position.

Briefly mentioned in wiki but much better explained in the book.

SSWikia said:
Angle - a bench press can be performed on an incline, on a decline, or on a stabilizer ball. The incline-version shifts some of the stress from the pectorals to the anterior deltoids and gives a greater stimulus to the upper pectorals, whereas the decline allows more weight to be lifted while using nearly the same musculature as the traditional bench press.

Delvis · 20 Jan 2014 at 10:49

Decline is pretty controversial on here mane. I'll see how it feels.

BennyC · 20 Jan 2014 at 12:34

Chris1712 said:
Bru y u no decline bench. It's much less shouldery especially if you have a good bit or powerlifter style tuck.

Delvis said:
Tuck? eh?

I found decline more shouldery to be honest however I'm willing to give it another go, I just didn't like the movement. I'm going merely by what the physio I've seen has told me, generally Incline causes less issues, although right now it's just the initial push from the shoulder that hurts it.

I'm not really a fan of decline bench, perhaps I perform it wrong but I find I am weaker than on the flat. Could just be I use a lot of pec minor in my flat bench.

I can relate when Delvis says it feels more shoulder as you have the forces through the humerus working against the top of the shoulder rather than the back.

I would have thought a heavy decline bench is more taxing for scapula retraction and lat positioning than flat/incline.

Delvis · 20 Jan 2014 at 12:41

It may be scapula retraction issues causing me grief, as I have issues with my right external rotators anyway (that's if they come in to play here?)

Something else I need to hammer

mrthingyx · 20 Jan 2014 at 12:44

Delvis said:
It may be scapula retraction issues causing me grief, as I have issues with my right external rotators anyway (that's if they come in to play here?)

Something else I need to hammer

You know it makes (no) sense. :cool:

Delvis · 20 Jan 2014 at 13:00

Bru, don't show me stuff like that I might try it.

On a serious note, is my thinking of gash external rotators a potential cause?

mrthingyx · 20 Jan 2014 at 13:23

Delvis said:
Bru, don't show me stuff like that I might try it.

On a serious note, is my thinking of gash external rotators a potential cause?

Sure... I can imagine tight external rotators causing all sorts of misery for pretty much anything shoulder. Particularly if you aren't controlling your scapulae (?!) correctly when putting that whole motor chain under stress.

Which is why I don't like benching.

Snatching? Fine. Yes. I am weird.

Delvis · 20 Jan 2014 at 13:25

Sadly I need to bench for dat der aesthetic look.

I'll look up and hammer them big time, even more so than im already doing...Hopefully I get my rumble roller for my Birthday, although it doesn't seem that way at the moment

icecold · 20 Jan 2014 at 13:38

We covered external rotators a long time ago.

Work them, but they will continue to be ineffective while your pec is pulling your shoulder out of position.

Delvis · 20 Jan 2014 at 13:41

icecold said:
We covered external rotators a long time ago.

Work them, but they will continue to be ineffective while your pec is pulling your shoulder out of position.

Aye I'm just trying to understand my glorious body. They seem to be in a fight with one another.

Do you know what I hate most? It's the fact I can't feel my pec being tight, whereas I can feel my external rotators are tight, so tight I could play them like a violin.

Halp. Plz.

Plz.