Overhead weighted lunges goblet squats dumbbell step ups (single or double) dumbbell thrusters dumbbell cleans
Foam rolling/ lacrosse balls deal more with un-tacking muscle and skin, which is quite an important part of keeping your mobility up. Static stretching is only one piece of the puzzle. Places that frequently get stuck are your quads, lower back and ass muscles(from sitting). Generally stretching after the workout is more beneficial, beforehand more dynamic stretching (rather than static) is preferred. The standard "reach and hold" style of stretching can actually be a bit detrimental to strength stuff like deadlifts immediately after. Remember that when you're stretching or foam rolling or whatever, you want to do it in the best position you can, i.e. keeping your abs tight, back straight, all the stuff you would do for lifting. Mobilizing in a bad position will either do nothing or make it worse. I think your deadlift days could stand for more deadlifts and less of everything else, what sets/reps are you at for everything you posted?
I'm actually not a big fan of "mobility work" before lifting. Sure, you should be mobile enough to move the weight, but don't go too crazy with the rolling work. Being "tight" is too often seen as a terrible thing, and yes if it's debilitating it needs to be addressed, but don't go too crazy trying to be hyper mobile. http://www.powerrackmedia.com/why-foam-rolling-sucks/ I'm also a bit over K-Star, but that's more as a critique of his squat cues. Point your toes straight forward? How about no?
Confirmed that it's the muscle. I did this and did a glute stretch, and the pain immediately lessened. After doing it a few times after workouts, it's barely tight now and the pain is lessening every session. Thanks!
I have three different routines, 3x15, 4x10, and 5x7. I'm thinking of losing the 3x15, but that's neither here nor there. Vert Leg Hip Raise --- normally just do 60 or so. Deadlifts-- 3x15x205 4x10x245 5x7x295 Good Mornings 3x15x125 4x10x135 5x7x145 Hyperextensions 3x15x25 4x10x35 5x7x45 Lunges 3x15x80 4x10x90 5x7x100 Lying Leg Curls 3x15x105 4x10x115 5x7x135 Planks 5sets 2 min each Incline situps 5 sets 20 reps Situp/machine 3x15x65 4x10x80 5x7x95 As an addendum, I followed all of you good peoples advice in the last 2 weeks or so. Since then I've had 3 or 4 deadlift days and my lower back has felt phenomenal. The first deadlift day back, I lowered the weight a little, and cut out the good mornings and lunges. The lower back felt great. The next dead day, I went back to normal weight but had been rolling my back on the smith machine bar before my morning tabata sprints, and every day that was a squat or a deadlift day. It went from continuously sore, to only a little sore the day after doing deadlifts. I don't know where else to put this, but I want to thank all of you on this fucking board. I don't post a lot, and wasn't here for about 6 months, but some of you may remember me posting a year and a half ago about being admitted to the ICU for a week, and finding out that I had Type II Diabetes. Fucking Fat Drunken Cheetoh Eating Rocky Road Blood Type having 35 year old. Well fast forward to about 1 year ago. Went from a rotund 270 (5'10) to a muscular 180, and 9% bodyfat (went to a dunk tank at the University of Louisville), then immediately went to the doctors office to get blood work done, and a physical. Doctor sent me a letter saying that I no longer have fat peoples disease, and am a physical specimen. Since then I've put on more muscle and am up to 205, and my wife felates me whenever I want. I'd post pics of my progress, but I can barely operate this clickety clack box. (and my wife has forbade me putting pictures of me on the internet after the incident in 2007) I'm not kidding......THANKS TO ALL OF YOU MOTHERFUCKERS., especially to Shimmered who got me from 205 down to 180.
Holy fuck that is so much. Stop it. You already stopped it, but stop it more. Pick 2 to do on a deadlift day, and then cycle them to different days if you really want to do all of them. How much time do you generally spend in the gym? Way to go with kicking all that shit though.
I'm not trying to be obtuse, but my knowledge of lifting is low. What do you mean its too much? I thought you should lift until you can barely get the last one up? Once again, I'm not trying to be a guydudebro, but I'm not even close to picking up as much weight as I can(except for my OHP my posterior deltoid is fucked an can only get up 125 for reps) . I've never not picked up what is on the bar. I've got a couple buddies at the gym who say I lift pretty heavy, but I gotta be honest, I haven't found my PB yet. But then again I haven't searched for it. What I normally do is go for a set weight (whether its bench or squat, or OHP or whatever) for a couple weeks, and if I can get it up, than I increase it. People have commented at the gym how I lift heavy, and yes, I'm kinda not sure what they're talking about, but I can go for much more than 295 on the bar. I've just been taking it easy because I want to keep my form in place and not hurt myself. What do you mean when you say pick two? Two excercises? How am I supposed to only do two excercises at the gym? I'm trying to get my routine down to a manageable timeframe. Currently I run Tabata sprints 4 times a week at 6 AM for about 20 minutes (2 miles, not really sprints, about a 7.0 min mile) then I work light construction during the day, and in the late afternoon my weight routine is anywhere from an 1.25 hour to 1.75 hours. I'm trying to get it down to about an hour but every time I cut an excercise I feel like I'm shorting myself. My current goal is to go from about 10 percent body fat to 7. I also want to do Jui Jitsi a couple days a week. I'm looking at gyms in the area. My immediate goals are to do 25 pullups in a row and to figure out how to do planches. And to stop drinking like an Irishman on a foggy evening.
Over 900 pounds with only a belt and sleeves. Plus this motherfucker just holds the weight on his back, getting hyped up, before absolutely demolishing it. Everybody go home. We're done.
I should have been more clear- you're doing too many assistance exercises in one workout, which is probably what is leading to your back pain. Deadlifts already put your body through a lot, and then you're throwing a whole bunch of stuff on top of it. I'd rather see you do more heavy deadlifts (if you can go heavier, go heavier), and then pick 1 or 2 assistance exercises that you can swap around each deadlift day, depending on how you're feeling. Assistance stuff is generally to help out your main lift, not just another exercise, so use them to shore up parts of your lifts that are lagging behind. Just in general, I think you'd be better suited to going for rep ranges closer to 5x5 with heavier weights for most of your workouts. I rarely see programs that have deadlifts more than 5x5, and some even go for 1x5. I'm not saying don't do high rep sets, but I don't think you need to do them all the time. Oh, one more thing: This attitude should go. Rest is equally important as the work you do in the gym, and over training yourself constantly will short you out in the long run. Leave a little in the tank each time you go to the gym.
So I work out with a trainer twice a week with my sister, and because there are two of us and she can't really spot both of us appropriately, she usually has us do circuits of stuff involving cable machines, free weights, bosu balls, kettle bells, etc. A great workout for sure, but not Serious Weight Lifting by any means. Over the past couple months my sister has been out doing a round of IVF, so I've been going by myself. Without me even asking, my trainer has been mixing it up a bit. I know it's small potatoes for you guys, but today I did real squats with the bar plus 50 lbs., 3 sets of 12. I'm feeling very I AM WOMAN HEAR ME ROAR about it all! And I can see why it's addictive.
So the bar with 25s on each side? That's no joke. There are plenty of dudes with their trainers at my gym struggling with that or a just a bit more weight. You go girl
Yes indeed. I have no idea what's considered good, my trainer just started off with 40 lbs. the first time I tried it and we went from there.
CT Fletcher is becoming a bit of a joke. He's selling his very own CT Fletcher Massterplan certification for the low, low price of $2,500! Although if you take advantage of the early bird special you get $500 off. So, you know, save money and what not. He also made a big deal out of passing a drug test to prove he's natural. Anyone of higher intelligence than a potted plant can pass a test in which they know when they'll be tested.
Um. Don't know what that means? This is why I have a trainer, because she hands me the shit I'm supposed to do and then I do it and surprise the crap out of myself.
Those pause reps doe. The video of him and the Hulk dude doing Hulk Smash bench press was way better. Also, did anyone else see the damn squirrel run across the gym at the 220 mark when he was doing the goblet squats? Also, for the reps about the weak ass dudes in my gym, I go to a chain gym that is populated by a large number of bouncers and bartenders IN THE INDUSTRY, a decent number of younger professionals like myself, but then a good contingent of the trainer's clientle are clueless workout novices. Chunky dudes struggling to do 10 weightless step-ups onto a bench, Asians weighing 120 lbs coming to the gym in jeans, and a dudes who clearly, pre-trainer, thought a leg workout meant running on a treadmill. The trainers have huge turnover and are mostly worthless, but these people have absolutely no base, so its probably useful for those too lazy to go on the internet.
Oh my fucking word internet, there are days I really truly love you. Guys, please check your squat privilege. http://depthprivilege.tumblr.com/ All squats are beautiful. #depthacceptance
The "trainers" at my gym are hilariously not in shape at all. They know nothing and less-experienced people hang off their word. Would you trust a workout program from a guy fifty pounds overweight? Christ.
And that's the problem with the fitness industry as a whole. There is very little barrier to entry outside of monetary considerations. People do weekend certifications and suddenly think they are qualified to teach, and people that don't know any better think they are being taught correctly. You'd figure with the amount of information that is now available the situation would improve with people knowing when their trainers are feeding them bullshit, but the problem seems to be getting worse not better.