Re: Run Forrest Run I have the first set. Great sound but they seem to bounce out of my ears while I'm running and its annoying to keep pushing them back in. They don't come all the way out but enough that they get quieter than when first inserted. They seem to hold a charge pretty well too but I'm no distance runner anymore so grain of salt there. Also of note is I have a hard time keeping ear plugs in too so it may be more of a shape issue for me than anything else.
Got my 1RM deadlift today of 315. I used straps and the first lift's form was horrendous, but I made up for it in the second a couple minutes later. That's the heaviest weight I've ever lifted in any exercise by about 50lbs. Next, I gotta work on my squat to get that above 250. I'm at 225 right now, but I usually only do front squat, so I gotta work on b sq a bit more. I think that's pretty good for only going hard for a month and still weighing 160.
Does anyone have any issues, or possibly some way to solve lower back soreness as a result of deadlifts? My lower back isn't hurt, it is just constantly sore. Especially on the left side. I don't know if I'm lifting too often, or too much, or a combination of both. I do deads every 4 days, and have been progressing nicely, and have never gotten the weight I put on the bar up, but its always sore. To combat this soreness, I took about 3 weeks off from them. Then I tried to get my core better, by doing every incantation of a situp imaginable, and I started doing my deadlift day every 8 days instead of every four. Since then, I've lowered the weight, and the soreness only lasts for a day or so. But,,,,,, I love deads, they are my favorite, and I want to do them when I plan on doing them every four days,,,, but I can barely put on my fucking pants in the morning. Just for clarification this is what I do on Deadlift day: Vert Leg Hip Raise Deadlifts Good Mornings Hyperextensions Lunges Lying Leg Curls Planks Incline situps Situp/machine
I'm on my way out so I won't be as in depth as I normally would be, but cut the lunges out. You're overloading your hips as it is. A lot of back pain is caused by an imbalance somewhere else. I'm not a fan of lunges as it is as I feel there are better ways to get the effect they produce, but doing them after deads is a bit much. Take them out and see how you feel.
I bet it isn't the deadlifts. I bet it's everything around them - particularly the stuff straining and pulling on your hip flexors.
You might be right. I looked up on my muscle directory, and the soreness is coming from my Iliopsoas. Maybe the culprit is the Good Mornings, because I keep my back as tight as I can to prevent myself from rolling it and causing an injury. The thing is though, a Good Morning or a Straight Leg Deadlift is almost the same movement as a Deadlift from the waist up. Right? So if its the Good Morning that is causing the Iliopsoas to sore, wouldn't the Deadlift be partially to blame too? You guys are much more knowledgeable than me, I'm just throwing shit at the wall and hoping you good people can decipher my written bric-a-brac. Thanks to all in advance of your help.
If you can sleep on your back, try elevating your feet with a couple of stacked pillows. Your spine naturally bows when you lie rigid due to its shape, I found with lower back pain this takes away a significant amount of strain when you wake up.
You haven't mentioned anything you're doing to actually combat the soreness, re: stretching, foam rolling, lacrosse balls, whatever. Are you?
You've caught me being a fucknuts. I only thought you foam roll a muscle when it has a knot, not when it is sore. Do you? I stretch before I start any of my routines, and I get warmed up longer than most because I'm not 18 anymore, but how do you really stretch your Iliopsoas? I try to do a bunch of situps to warm up my back, I do Hyperextensions like a stretching exercise to warm up that area, do tons of hammy stretches so I don't blow one out, and do some hip rotator stretches, but beyond that is there better or more things I could be doing? Should I be stretching after the workout?
Foam rolling is only going to help you. Same with a lacrosse ball. <a class="postlink" href="http://www.mobilitywod.com" onclick="window.open(this.href);return false;">www.mobilitywod.com</a> has all kinds of info on this. So does <a class="postlink" href="http://www.airrosti.com" onclick="window.open(this.href);return false;">www.airrosti.com</a>.
So has anyone ever dealt with exercise induced asthma? Ive figured I had it since I wrestled in 8th grade just never did a lick about it. Tightness and burning in my chest, energy levels fall of rapidly after about ten minutes of intense work outs, etc. A doctor gave me a albuterol inhaler for bronchitis and suggested I use it before working out to see if it helps. Really did alleviate the chest burning for the most part, fatigue less so but I figure Im very behind as far as cardio stamina goes. Anyone have any good insights on how to work through it and build stamina,? Ive read a solid portion of olympic athletes suffer from exercise asthma. I got to find a different drug or pharmacy though, the inhaler was 40 fucking bucks. After that I got to get on my elbow rehab. Im dreading going to a doctor or specialist/physical therapist because of the price but I think it's more than tennis elbow since I had surgery to repair the growth plate when I broke my arm as a kid. Ive heard people say the only thing that really helps tennis elbow is rest, how long does that usually entail?
Sorry for the brevity, I'm heading out. My middle daughter the swimmer was just diagnosed with exercise-induced asthma. Same symptoms. The doctor said if it got worse, she could go on a daily maintenance steroid inhaler. Maybe that's something to look into. She is noticing a difference in her swimming. Air quality plays a huge part as well. In regards to building stamina, that may just take time. And off the top of my head, there are three generic inhalers--ProAir, Proventil, and Ventolin. Some insurance companies put more money towards certain kinds. I would call your insurance and see if they have a preference and it might be cheaper for your out of pocket expense. While $40 is a lot, it's cheap in comparison to some other plans. Small comfort I know.
Alright, yet another weird pain post. I have a pain in my right ass. It's about two inches right of the tailbone, and it shows up when I do squats and deadlifts. I'm not sure whether it's the muscle or the nerve underneath. It's not debilitating, and it disappears within an hour and a half of the end of the workout, but it's really annoying when I'm actually working out. Any ideas?
get a foam roller - a long one - and put it at the top of your ass meat. Now roll from side to side. You can also sit on a lacrosse ball/baseball in that spot and see how that feels. (It won't tickle.)
Okay, they have those at the gym, so I'll try those after the workout. Will it help if I do it before as well?
It'll help no matter what - but yes, probably. Always helped me and the people I coached. Try that, see what happens.
I had a very similar pain doing the same lifts a while ago pointing it out to my doctor he said it was most likely my Sacroiliac joint being inflamed or tender from the lifting. Something to look into.
Rolling that way is going to help with the SI joint. When you roll, you're getting a good 4-6" either direction. If you believe in and aren't adverse to chiropractors - they can help a ton.
Easiest, quickest way to do a leg workout with the following stuff? It's just a small gym in the office so nothing crazy. 1 vertical rack of hand weights: 2.5 to 50 Pound Durabbel Club Pack 1 each: Leg Extension, Seated Leg Curl, Chest Press, Lat Pulldown, Shoulder Press, Abdominal Crunch, Dual Adjustable Pulley, 45-degree Back Extension, Adjustable Bench, Stretch Partner
My work gym has pretty much the same setup. I do weighted lunges, bulgarian split squats and romanian deadlifts (single and both legs) with the dumbbells. I have to stay away from the extension and curl machine as the one at my work gym does not play nice with my knees.