š„ Health Workout chat
- Thread starter Eagle
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Did some squats this morning fucking rough, I leave for work at 4am had to get up at 2:50 to make it to the gym, bumped the weight to 225 this week for the last few sets
Poor form for DL can seriously fuck your back up. Not sure how old you are, but I'm 44 and very rarely DL anymore. Risk/reward factor just isnt there imo. I might DL once a month and keep it below 275lbs. 4-5yrs ago I was DL 495lbs with wrist straps and 405lbs without them.
Donāt know if I mentioned it but I managed to find a set of Powerblock USA elites in stock. In stock and sold out within 5 min. They showed up Friday last week. Adjustable from 5-90lbs in 2.5lbs increments, made in the USA. $600ish
I use this if I am doing a long run or bike.
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Iāve used this a bunch.
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How is your caffeine tolerance? Might want to use a non stim pre workout if tolerance isnt high.
I have a high tolerance and this has been my go to for a while now
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I think itās okay? I donāt drink coffee or soda, so this would be the only intake of caffeine.How is your caffeine tolerance? Might want to use a non stim pre workout if tolerance isnt high.
I have a high tolerance and this has been my go to for a while now
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My lower back is still dorked up. Wanted to detail my momās car since it hasnāt had a polish with wax since it was new, oh, 15 years ago.
Since I basically canāt bend at the waist I must have done at least 500 squats working the car. My quads are already protesting. Gonna suck for me tomorrow, lol.
Since I basically canāt bend at the waist I must have done at least 500 squats working the car. My quads are already protesting. Gonna suck for me tomorrow, lol.
Did a mock meet the other day. Squatted 455 easily, probably another 20+ in me, 330 bench paused, and a 525 deadlift. Goal by the end of the year is to hit a 500 squat, 350 bench, and a 550 deadlift.
Don't do this again. Avoid compound lifts (at any weight) until you fully understand and can execute proper form. hypertrophycoach on IG can get your mindset right if you watch his vids, but in person it normally takes a GOOD personal trainer to teach you how to activate the right muscles and avoid hurting the muscles/joints that need to be protected. Good personal trainers are few and far between
Pick a movement/exercise, watch a bunch of YT videos to learn how to perfect it, then focus on that your next time at the gym. For other exercises, stick to dummy-proof stuff and light weight
there's actually a PT in my muay thai class and i did some with her last week and will likely again saturday and it definitely helps having her there to critique my form and give me cues and so on. something she had me try which i ended up liking a lot is having my arms between my knees/narrow grip. so i suppose it is a sumo deadlift now? my gym also has a trap bar which seems to have some plusses and minuses but one of the plusses seems like it can be more forgiving on form.
Trap bar is definitely better for your back, so is sumo as long as your legs are wide enough apart. If you feet aren't any wider than a conventional dead, and you put your arms between them, you're gonna hurt yourself. It's just important to note that very few people understand how to do deadlifts with near-perfect (safe) form, and even fewer can actually execute it. Whether it's from ignorance, inflexibility (this is common and not easily fixed), or "other". Core needs to be locked, breathe from your belly, hinge at the hips, hamstrings/hips/glutes can't be overextended because that'll round out your lower back (this is where flexibility comes in), lats need to be braced, etc
I always loved deadlifts but had to stop doing them because I don't have the hamstring or hip mobility to properly execute them :-( I did not learn this until DL'ing started causing back pain
WOW, big boy, no homo!
I think your bench goal is way under, I'd bet you could hit 405 within 4-5 months if you wanted to
DL with or without straps?
hmm thanks on the feet - i mean my grip is inside but my feet were definitely not wide, pulling up an alan thrull video now on sumo. what do you now instead of DL?
Conventional (shoulder width) foot placement with your hands inside your feet sounds really weird, it's got to pull your shoulders forward and they're going to stay there throughout the entire motion. You won't really be able to brace your lats like you need to for a proper dead
I do trap bar deads, bent over barbell rows, etc. I subscribe to hypertrophycoach's app (the guy I mentioned on IG) and he has a lot of great workouts in there. There's no replacement that feels quite like a deadlift, but if avoiding them is what it takes to spare myself some pain, I'm all for it.
I'm working on ham and hip flexibility but just can't get where I need to be
I was having lower back issues especially when I would dead lift or squat heavy. I started finishing off with an exercise where you bend forward and on an angled bench then lift your upper half by your lower back muscles. I wish I knew the actual name for the bench but it's usually at a 45 degree angle with pads for your thighs and it holds the back of your heels in. I do that with a 10-25 lbs. plate. That plus strengthening my core helped a ton.
Edit: This is it. Every gym I've been to has one.
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