*** The 2019 Gym Rats Thread ***

A belt helps you lift heavier weight by increasing the amount of weight you core can take. Probably not the best idea to use you when your injured as may end up lifting too much for the injury to handle and really hurting yourself.
 
I'm hoping confuse the matter further by recommending the belt.

A well used belt can add invaluable stability to the spine by way of increased intra abdominal pressure.

If you're hurt but continuing to lift then I would strongly advise you keep the belt on and practicing bracing against it for all of your lifts.
 
neoboy said:
Critique time! Finally got to record the squat, down to 80kg at the moment until figure out what's hurting my hips.

https://youtu.be/cNrb9W7PVaw
Click to expand...

Widen your stance by a fair bit! Because you are squatting on your toes! And when you squat, imagine trying to poke your bum behind you to keep everything aligned.

Ditch your shoes, too, because whilst they aren't the root of the problem, they aren't helping.

Your hips are probably hurting because you keep jamming them into their end range (up on your toes in the hoke) and then forcing your rec fem to contract in a really disadvantaged position... but that is only conjecture. ;)
 
Yeah because of the pain, I've been finding myself instinctively going for narrower stance which is just making things worse.

I do normally squat barefoot but had to go get a friend who was in the gym to record me between his sets so rushed this one.

I have been thinking that my general inflexibility might be cause here and as that may take a while to fix, I might benefit from getting proper lifting shoes with an elevated heel in the meantime?
 
neoboy said:
Yeah because of the pain, I've been finding myself instinctively going for narrower stance which is just making things worse.

I do normally squat barefoot but had to go get a friend who was in the gym to record me between his sets so rushed this one.

I have been thinking that my general inflexibility might be cause here and as that may take a while to fix, I might benefit from getting proper lifting shoes with an elevated heel in the meantime?
Click to expand...

Mmmm... probably not necessarily. Lifting shoes are *helpful* but in a way that enhances what is already there: as you're not moving in a great way at the moment it could be that specialist shoes might not actually help. Practically, you should try:

- Widening your stance
- Do some external hip rotation work and hammer your adductors
- Do your squat warmups with (1) a band around your knees to encourage you to get your hips into an externally rotated position) and (2) with a fractional plate under the balls of your feet to keep you off your toes
- Clamshell exercises that you see in "bums and tums" workouts to strengthen glute med.
 
Sounds excellent, I was just thinking about the shoes for the purpose of heel lift as I find the plates awkward, however, it makes sense to get everything right without any accessories first.
 
Having T-Rex arms is the worst. Wed's ring pulls clearly didn't make my body happy. Thurs was fine, and then Fri .. DOMs all of the DOMs :(. The chemist refused to sell me an anti-inflams due to recently being diagnosed with asthma :(.

Yesterday my PT used some of the session to try and get some of the knots out. Today I can at least nearly get my arms straight again, with tightness mainly remaining in the forearm.

I'm never sure with DOMs if it's best to ice them, heat them, curl up in a ball and not leave the bed ...
 
PixieLandGirl said:
Having T-Rex arms is the worst. Wed's ring pulls clearly didn't make my body happy. Thurs was fine, and then Fri .. DOMs all of the DOMs :(. The chemist refused to sell me an anti-inflams due to recently being diagnosed with asthma :(.

Yesterday my PT used some of the session to try and get some of the knots out. Today I can at least nearly get my arms straight again, with tightness mainly remaining in the forearm.

I'm never sure with DOMs if it's best to ice them, heat them, curl up in a ball and not leave the bed ...
Click to expand...

I'm the same with asthma, no anti inflammatories for me. Doms is felt differently by everyone, gentle movements, good nutrition and sleep seem to help me most of all.
 
In training news tempo squats have left me feeling like an empty husk of a man. Hoping to get some feeling back in my soul before Tuesdays 8x8 squat session :D
 
PixieLandGirl said:
Having T-Rex arms is the worst. Wed's ring pulls clearly didn't make my body happy. Thurs was fine, and then Fri .. DOMs all of the DOMs :(. The chemist refused to sell me an anti-inflams due to recently being diagnosed with asthma :(.

Yesterday my PT used some of the session to try and get some of the knots out. Today I can at least nearly get my arms straight again, with tightness mainly remaining in the forearm.

I'm never sure with DOMs if it's best to ice them, heat them, curl up in a ball and not leave the bed ...
Click to expand...

I used to train with someone who had T-Rex arms. They had a huge advantage on exercises such as pull ups as I swear they had to move half the distance as me with my orangutan arms.

It was a good excuse anyway :p
 
So below is the result of my 2 month calorie deficit:

dc5dCY2.jpg


Left - before (73.9kg), middle - now - 70.6kg, right - now but tensed. :p

There is a difference. My main goal was to get rid of the pockets of fat and the bottom of my stomach and it has disappeared a little but there's still quite a bit (it's looks like I have obliques but it's really pockets of fat :p).

Now I'm not really sure if I should just carry on with the deficit or start loading up again. If I start upping my calories the fat is bound to start collecting back in the area I want it gone from and I don't want it to become unmanageable. At the moment I have just as much energy, I'm still improving my lifts each week, I'm just always hungry. Haha.

I also had my MRI results. There doesn't appear to be anything obvious injury wise but it did comment that there was a "T1 bone marrow signal loss". My GP didn't know what this meant but a quick google doesn't point to anything good. Haha.
 
ShortWarning said:
So below is the result of my 2 month calorie deficit:

dc5dCY2.jpg


Left - before (73.9kg), middle - now - 70.6kg, right - now but tensed. :p

There is a difference. My main goal was to get rid of the pockets of fat and the bottom of my stomach and it has disappeared a little but there's still quite a bit (it's looks like I have obliques but it's really pockets of fat :p).

Now I'm not really sure if I should just carry on with the deficit or start loading up again. If I start upping my calories the fat is bound to start collecting back in the area I want it gone from and I don't want it to become unmanageable. At the moment I have just as much energy, I'm still improving my lifts each week, I'm just always hungry. Haha.

I also had my MRI results. There doesn't appear to be anything obvious injury wise but it did comment that there was a "T1 bone marrow signal loss". My GP didn't know what this meant but a quick google doesn't point to anything good. Haha.
Click to expand...

Pics look good...

And the MRI finding may also be completely banal... but definitely chat with your physio or whatever else is recommended...

https://www.sciencedirect.com/science/article/pii/S2211568414000503

FYI.
 
I really hate days off from the gym, but everything needs a rest today.

My deadlifts haven't improved for a few weeks, but when I think about it then it coincides with moving my deadlift day from Wednesday to Tuesday and adding additional volume to my leg day on Sunday. Definitely need more of a rest in between. My legs are still really sore - squats, leg extensions, and calf raises with now leg press added on top. It seems to be working though, my leg strength is moving beyond everything else.

The downside is that my shoulders aren't going to get much of a rest until the end of the week.
 
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