*** The 2013 Gym Rats Thread ***

[opethdisciple]

One way ticket to snap city

This is why something like this, should not be done, by beginners without coaching.

If you injure your spine, thats it. Was it worth it?

 

[LiE]

The video shows a classic example of someone pulling the weight off the floor. No leg, hip, glute drive. Fail.

 

[stiv121]

You have a small muscle tear.

Do NOT jump straight back into heavy training. Deadlifting up to 140 to see if it works isn't the best idea. Be smart brah. No squatting or deadlifting until it's better.


Can you make it hurt by doing a strict flat backed RDL with your hands sliding down the front of your legs?

If yes, start doing these every day you train. You will start with 40kg, and do 25 reps. It's ok if it hurts here. Next day, do 60kg for 25 reps. Then 70kg, then 80kg, 90kg, etc. Add weight until you can no longer perform strict reps. Do this for 8-10 workouts and you should be fixed, .

There may be better exercises than RDLs, the idea is to move the muscle through a good ROM with a simple compound movement.

Aww crap Working upto 140 was the starting point it felt uncomfortable but I didn't go heavier than that just in case. When I reach down with stiff legs running my hands down my legs as far as I can keeping a neutrol back I don't feel anything my hammies stop me going further but when I really try to stretch my hammies and my back starts to flex a little I start to feel the discomfort.

Squatting thou the last few weeks has been fine thou after doing 2 sessions of strict box squats. On Thursday I worked my way up and matched my PB of 140 with no pain then 100x10. Really don't want to stop squatting is possible, I'll try RDL with a little bit of weight.

Is it ok to still do all my assistance exercises and foam roll the hell out of it every day? My lacrosse ball should have came by now I'm working out a new routine atm and I'll post it up in my log when finished.

Great start to the new year I've got a competition in march as well and really wanted to break some records

 

[Morba]

No events yesterday, seemed to be ******** for fun and as we have no toilet couldn't be assed trying to not **** all day lol.

Axle overhead session:
Warm ups: 25kg plate press over head x 10 / tri extension x 10: 2 times
Strict press:
Axle x 15 (40kg)
Axle x 10
60kg x 10
70x10
80x5
80x5
Push press:
90x5
100x3
100x3
105x1
110x1 =PB. Happy to match my PB with a pretty easy rep
115xf = over head couldn't complete press out though. It's there soon
100x3
80x8
80x9
Strict + bands:
Axle + red bands (I thing these give 20kg each at double length) x 8
Same x9
50kg + bands x 5

Sunday pork roast with lots of potatoes and yorkshires
Jame Oliver Xmas pud (about a 1/3rd) and double cream
Quality post workout meal lol


First time using the bands, easy off shoulder but kick in well for triceps which is perfect. Liked them


Good first overhead session of the year, good starting point

This reminds me, need a new 2013 log!

 

[icecold]

Aww crap Working upto 140 was the starting point it felt uncomfortable but I didn't go heavier than that just in case. When I reach down with stiff legs running my hands down my legs as far as I can keeping a neutrol back I don't feel anything my hammies stop me going further but when I really try to stretch my hammies and my back starts to flex a little I start to feel the discomfort.

Squatting thou the last few weeks has been fine thou after doing 2 sessions of strict box squats. On Thursday I worked my way up and matched my PB of 140 with no pain then 100x10. Really don't want to stop squatting is possible, I'll try RDL with a little bit of weight.

Is it ok to still do all my assistance exercises and foam roll the hell out of it every day? My lacrosse ball should have came by now I'm working out a new routine atm and I'll post it up in my log when finished.

Great start to the new year I've got a competition in march as well and really wanted to break some records

You need to find a compound exercise that bothers it. Wide stance good mornings?

Actually I'm not convinced you're doing an RDL correctly. You aren't meant to have stiff legs. Your knees can bend, but they can't move forwards. It's also a little worrying that you say you get glute discomfort when your back flexes - although I don't know why you're flexing your back to get a hammy stretch!

This isn't a big deal, rehab can be done in two weeks if you get in the gym enough.

 

[LiE]

I've been nursing my hip back to health since my mock meet. Lots of foam rolling and kept leg work light. It's almost there. I think this Friday I'll work up in weight and see how it feels. Shame as I wanted to nail squats before the Feb comp, but if I can get it healed and back on track it should be fine for 190-200. The glute medial work is helping which I'm still doing lots.

I think it was caused when my knees come in when I'm pushing out of the hole. It's not a range my hip can do (or most peoples I presume).

 

[RoboCod]

I starting out a HST routine soon just to mix it up from a wendler. If you have been reading the same guides as me... huge lol at the insane amounts of protein they insist you consume (2g per pound of body weight per day!), damn

I've just finished my 2nd cycle before Christmas, training 3 days a week and really enjoyed it. Your welcome to check my log for info. I have changed to a more strength focused routine now, but still follow a full body's ish style that HST uses.

Quite a few on here have done HST, it think Chomg warrior is somewhat of an expert, and inspired others.

Tips: test your 15, 10, 5 rep maxes for every exercise you want to do. This really helps give you a starting point. If you don't want to do the same routine everyday there is nothing wrong with an a/b split, i did this and made some nice progress.

Excellent thanks. Syla I will go have a long read of your log and see if there is anything I can extract for myself. It took me a long time to get my weight up from 10st to over 14st (I'm 6'3") but now I'm up to a more suitable weight I have the power to shift weight much more efficiently with result. So I figured now I have the time I may as well invest it more efficiently in a better programme. HST looks like a good method to attain the 15.5 st I want in mass.

I already have a good idea of my 5, 10 and 15RM so I should be able to fall straight into a plan of sorts. As for the diet - well I'm deployed for several months so as well as my supplements I have as much fish, chicken and beef as I can eat for dinner today - 3 chicken breasts and 300g beef + a mountain of salad and wholegrain rice

 

[stiv121]

Tried some close good mornings and quite wide stance ones. When I reach my max ROM and push a bit further for a second I feel it a little. Looked up some videos of RDL and seen where I was going wrong =P I tried it with my bed and felt nothing so I'll experiment with weighted GM and RDL tomorrow.

The discomfort/pain is not in my glute it's about 1" above the left one, when I push myself beyond my max ROM my back flexes a little and can feel it, it's really hard to explain =P

I've been at the gym over the festive period 3-4 times a week like normal but trying out different things. Not dead lifted for a week thou. I was speaking to a friend who is training people for a BB show and he said that it's maybe because of the mixed grip and I said that I have noticed once or twice when I'm fail a max deadlift at around knee level the bar twists a bit. He recommended starting light again and either alternate my mixed grip or stick DOH. Could this be the initial problem this happened?

 

[LiE]

Sounds like you may have rounded your lower back while doing heavy deads.

 

[LiE]

Heads up, Asda are doing 980g of chicken breast for £6.50, normally £8.

 

[stiv121]

Yeah that could have happened The weight didn't leave the floor and I never jerk.

I can pinpoint the pain when I slouch on a chair push my hips foward and lean over as far as I can round my whole back.

 

[Skillmister]

This is why something like this, should not be done, by beginners without coaching.

No, that's bull ****.

Read the comments on youtube, hundreds of people telling him his form is terrible but his views are "i think people overestimate the risk of bad form". That isn't the result of no coaching, it's the result of being a retard.

 

[Chong Warrior]

This is why something like this, should not be done, by beginners without coaching.

If you injure your spine, thats it. Was it worth it?

The guy is a moron. Being ignorant and not realizing how bad your form is, is one thing. How on earth can you video yourself and watch that back thinking it's fine?

Deserves a sore back for being such a ****

 

[icecold]

Tried some close good mornings and quite wide stance ones. When I reach my max ROM and push a bit further for a second I feel it a little. Looked up some videos of RDL and seen where I was going wrong =P I tried it with my bed and felt nothing so I'll experiment with weighted GM and RDL tomorrow.

The discomfort/pain is not in my glute it's about 1" above the left one, when I push myself beyond my max ROM my back flexes a little and can feel it, it's really hard to explain =P

I've been at the gym over the festive period 3-4 times a week like normal but trying out different things. Not dead lifted for a week thou. I was speaking to a friend who is training people for a BB show and he said that it's maybe because of the mixed grip and I said that I have noticed once or twice when I'm fail a max deadlift at around knee level the bar twists a bit. He recommended starting light again and either alternate my mixed grip or stick DOH. Could this be the initial problem this happened?

lol right, so it's not your glute at all The rehab protocol is useless here because you don't want to be moving your lower back muscles through any ROM under load.

Learn to do RDLs properly, and learn how to use your lower back and hips/glutes properly. I posted some videos in Monkees log that are relevant to your interests.

For clarification, the root cause is definitely not mixed grip. It has some effects downstream BECAUSE you aren't using your hips and core properly.

 

[stiv121]

I've just started watching that guys videos and they are great Sanfransiscocrossfit yeah?

I'll add RDL into my routine and keep it light and get to work on technique and mobility. I'll try and get some videos on Tuesday.

This is what I had in mind for back...

4x8 Regular DL
4x8 RDL (New)
3x8 Deflict DL (New)

4x8 Glute pullthroughs (New)
4x8 Close grip parallel seated rows (New) <-- Fell in love with this

2x5 Full dragonflags
3x5 Partials

Not quite worked out the weights yet, something I struggle to complete but not fail. Once I fix my DL I'll put the 5/3/1 progression in instead of the regular DL

Edit: Do you think I've just strained my back a little then and it will recover in a few weeks?

 

[icecold]

Yeah he's awesome

4x8 Regular DL
4x8 RDL (New)
3x8 Deflict DL (New)

4x8 Glute pullthroughs (New)
4x8 Close grip parallel seated rows (New) <-- Fell in love with this

2x5 Full dragonflags
3x5 Partials

Absolutely not.

You won't be able to control your spine in a deficit; in fact, for a lot of people the whole point of deficit deads is to pull with a rounded back.

Stick to 5 reps for regular deads, 6 for RDL. Work up from 60kg on both, only adding weight when all of your sets for the day are perfect. 2-4 weeks of this depending on training frequency.

This might sound boring, but it's not optional if you want to reprogramme your motor patterning.

The alternative is to just see if you're lucky and not worry about correcting it, and hope you don't have a massive blow out.

 

[Syla5]

Tried out jumping, just to see where I am at, it's not on to a box and it's only a very rough measure, but from this still from the middle of a video I am roughly at 38".

The shelf where my feet are between starts at 29" and goes up to 41", the white thing on the shelves is a tape measure if anyone was wondering how I came to 38". I apologies for the lack of clothes as well, having a lazy day.

 

[stiv121]

Yeah he's awesome


Absolutely not.

You won't be able to control your spine in a deficit; in fact, for a lot of people the whole point of deficit deads is to pull with a rounded back.

Stick to 5 reps for regular deads, 6 for RDL. Work up from 60kg on both, only adding weight when all of your sets for the day are perfect. 2-4 weeks of this depending on training frequency.

This might sound boring, but it's not optional if you want to reprogramme your motor patterning.

The alternative is to just see if you're lucky and not worry about correcting it, and hope you don't have a massive blow out.

Thanks for the help I'll take them out then. Will I replace it with good mornings? and is there anything else I should do on this day?

 

[Buffman]

if anyones got any pointers for 5/3/1 routines I'd like to point em here:
http://forums.overclockers.co.uk/showthread.php?t=18475906

Are hang cleans/powercleans ok to do after presses?

 

[Freefaller]

Have a look at my training log for 5/3/1 if you're interested.

Powercleans are fine, but after OHP might be tough.