I'm trying to implement sprint work at least 2 times per week, because I currently lack any form of cardio training. The extent of my weekly workout consists of lifting M/W/F as outlined in Mark Rippetoe's book (in which I've learned an awful lot about my own body's mechanics). That will change in the coming weeks once I start playing basketball again, but in the meantime, I want something that'll reliably build up my stamina. If anyone knows a more effective way to accomplish this than HIIT, I'm all ears. I have very little experience with it, so I'm trying stuff out and seeing what works. I'll start doing those Tabata pushups; those sound intense.
I'd recommend doing them when you have time to recover, for the first go 'round. Like on a Friday. When you won't be lifting anything other than a beer afterwards. Because they'll make you hurt. A lot.
I started MBP a few weeks back and have forgotten the suggested way of adding weight to each lift as time goes on. The first three weeks I just kind of tested out each weight in the rep range as needed. Is there a more linear way of doing this like the starting strength adding 5 lbs each time? So say this week is the first week in the three week cycle my second time, I just added an additional five pounds over what I did the first week the first time. The sticky at the instrength board doesnt seem to address this. Anyway, I live this work out so far a very nice change up from the 5x5 starting strength one I was doing. The first week of the cycle is the hardest so far for me. I guess the 5x5 had gotten me used to higher weights with lower reps. I damn near collapse after doing the 3x12 at a bit lower weight work outs, particularly the squat/deads on tuesday.
So when I finally, more or less, fixed the issues with my hip flexors and got myself back in alignment, the other day my IT Band flared up something AWFUL. Day after the 4th, for no real reason, I woke up in blinding pain at around 630 and was unable to extend/bend my knee without ridiculous pain. After initially freaking out and thinking I messed up my LCL sleeping, I realized there was no swelling and figured it was a band issue. I did some crazy painful stretching, iced my knee and elevated, and finally said fuck it and took a vicodin. The pain and tightness went away and the last few days its been varying levels of discomfort. Usually after walking around and a Tylenol or two it loosens up and I can go about my normal activities fine. I worked it out with my PT during my normal appt yesterday and was alright all day. However, I woke up again this morning stiff as hell. Any tips for stuff I can do to avoid it getting miserable at night? I have a foam roller and try to do a bit of that morning and night, but I just want to prevent it from getting so tight that come early morning, its preventing me from sleeping comfortably. I would have asked my PT, but I thought after she worked on it hard, tightness immediately that night might not be an issue.
Does anyone have any experience treating ulnar nerve compression? After 5 years of being completely fine, I woke up two days ago and I felt that familiar feeling of tenderness in my elbow and a numb pinkie finger. I saw some you tube videos on stretches and the usual info of taking Advil, but I was wondering if there were any other lesser known methods for a quicker recovery.
Depends on the cause. I have ulnar nerve compression that is largely asymptomatic. It becomes extremely fucking symptomatic when a nerve in my neck comes under pressure - which happens semi regularly. nerve glide stretches - especially the ulnar nerve glide stretch detailed there, and general upper body stretching are essential for me - otherwise I pretty much can't use my hands for anything really after a full day at work, and my grip strength gets to the point that I can't lift a cup of coffee safely.
I've been working out pretty regularly for about 3 months now and I've been perfectly fine up until a few days ago. I literally went to bed and when I woke up in the morning there it was. My grip strength isn't affected yet, but it's definitely worse than the previous times it flared up. I'm assuming it's something to do with my workouts, but seeing as how it happened on an off day, I can't pin it down to something specific. The only thing different about my routine is that I've added in resistance training, but as I said I've been doing it for the past 3 months and it just appeared out of seemingly nowhere. I don't want to go back to doing something that's going to continually cause this to happen as it's a very uncomfortable feeling and one that I don't want to become a perpetual injury. Thanks for the link, I'm definitely going to incorporate some of the glide stretches and see if that helps the problem.
The real question isn't where are you feeling the symptoms now, but where does the pain originate from? I'd roll out your IT band with a PVC pipe and get your TFL with a lacrosse or softball if possible, to deal with the symptoms. Without more info, though, its hard to say for sure what the cause is. Many people have weak glute med's, which often contributes. Weak glutes can also lead to hip flexor pain, as they overcompensate.
Did a fun squat complex yesterday, so here it is for anyone who wants to give it a shot. Anderson squats (squats off pins, so concentric only) - 3 reps Front squats - 5 reps Cleans from hang - 3 reps Squat jumps - 10 reps Bodyweight jumps - 10 reps The andersons I did at around 90% of my back squat max. The front squats at around 70% of my front squat max. The cleans you should have only enough to make it a smooth, explosive pull, so probably a little lighter than what you would normally go. I had 95 lbs on my back for the squat jumps and I tried to go down to parallel. The bodyweight jumps were done as quickly as possible, so as soon my feet touched the ground I exploded back up. Do 5 circuits. Enjoy.
Fuck yeah! Broke through the bench plateau I'd been stuck on for three weeks and I not only broke through it I smashed through it. Feels fucking good to make progress again, and makes up for the awful day I had Wednesday.
Was supposed to hit 460 x 2 on a DL today. Hit the first one ok, felt like I was going to pass out ont he second and dropped it halfway through. Many thanks to lhprop though, that small tweak (dropping my hips right before the pull) has helped tons!
I used to have this when lifting heavy on DLs. It was basically how I was holding my breath through out the entire life. The blood rush to my head after would near have me blacked out and see stars. Someone had mentioned googling valsalva. Anyway I now take the large breath into my stomach and lift exhaling right at the top of the lift.
Glad I could help. It's just knowing how the body works and using it to your advantage (the stretch-shorten cycle).
The Stretch Shortening Cycle (SSC) is when you apply brief eccentric contraction before performing the concentric contraction. In doing so, you theoretically briefly lengthen the tendons creating more power during the initial part of the movement. It's like a big spring or coil. If you compress the spring only slightly, the energy output when you release it will be minimal. However, if you fully compress the spring and then release it, you will have a higher energy output. Look at it this way: Do you try to do a test for vertical height jump by just standing and hopping or do you bend all the way down and then explode up? It can be used for many exercises like deadlifts, olympic lifts, or box jumps. You naturally use it when you squat as the eccentric contraction is actually part of the lift.
Three weeks off lifting (no gym membership at my parents' house). Squat DOMS is back with a vengeance. Oh how I haven't missed you. On the plus side, I'm officially down twenty pounds since May 8th - was 148 lbs and around 25% bodyfat, and currently 128 lbs and 18% or so. I'm still weak as shit, and I've got a ways to go, but it's a start.
So it's taken me several months but I think I finally figured out how to reach my goals. When I started working out I know I had this vague notion of where I wanted to go but now I think I know how to get there. Basically my plan is to concentrate on gaining strength, then move on to getting more size to my upper body, then cutting some weight/fat to get the aesthetics I want to get. The one remaining thing I need to figure out is when to switch from purely training for strength to training for size. So far I've just kind of figured things out as I go along, hopefully I can continue to operate that way.
So on tonight's edition of I Hate Not Being Able To Squat: Recently got back in the gym after a ~month hiatus due to work. I thought I had most of my squat issues worked out but today my right hip flexor was not doing great- it would flare up at the bottom of the squat and hurt during the up, and then after being done with the set I had to really stretch it out and it was not comfortable at all. After some quick lookup on the internet I tried to keep my knees from going too far forward, which definitely helped but was still hurting. I also had to cut my sets short because it as got to be too much. After stretching it though, it doesn't really hurt, just feels tight, so am I correct in assuming: -my hip flexors are tight -this is probably due to sitting a lot -stretching with help lengthen it, which will make it not hurt when I go down If all this sounds right, what stretch(s) will help out with this? I've seen a few posted here and I'll take a look back, but if any come to mind post away. I think this has got to be the last piece of the puzzle in letting me squat without having to stop every two weeks because of some pain (it's usually in this same area).
Back to deads tonight after a month-long break. Did a 3x5 and ended up with 40 pounds more on my final set than the previous time I did deads, which is nice. Grip is still really damn weak; I have to go to straps when I get to about 65% of my max. Shit, with as much masturbating as I've done in my life I'd think I'd at least have a strong grip to show for it, but I guess it's all been for naught. Gonna see if I can get some chaulk and lift with the thicker bar next time. I know the chaulk with help, I'm thinking the thicker bar will too.
Here's me doing the last set of a 5/3/1 first week for deads. I'm actually pretty happy with my form throughout. This is the last set (5+) at 345. Tips or critiquing welcome.