12

2/10/2014 9:20:42 PM

Quote :

"Any advice for losening up my rear delt"

have you tried doing pullups with your palms facing inward and hanging/stretching at the bottom of the movement?

the gym I'm going to near Baltimore has bumper plates at all of their squat racks, so squat day looks downright comical. I barely have room left on the bar to put clamps on at 405. The bar also flexes more due to the weight being further out on the bar; I had trouble reracking the weight on my last set due to the flex in the bar combined with slipping the bar down my shoulders slightly after stepping out of the rack.

The whole experience is completed by the douchebag in the squat rack beside you curling with bumper plates.

2/10/2014 9:34:48 PM

Well, the more plates you curl, the bigger you look...

[Edited on February 10, 2014 at 9:37 PM. Reason : ]

2/10/2014 9:37:00 PM

I load it all the way to the end with 2.5 pounders when I squat. I look massive.

2/10/2014 10:30:50 PM

Got 10 legit pull ups today at 168 lbs. Think that's my record. Shoulda had it a few weeks ago but i got sidetracked with a busy work month and travel.

Going to begin my cut in 2 weeks i believe. I feel like I'm probably hovering around 15-16% body fat. I'd like to be around 10 when the weather turns nice so I don't have to try to cut when ddrinking season swings into full gear.

2/11/2014 12:56:59 AM

Wow. Seems pretty low, for a guy.

The last time I qualified for the CrossFit Games (2012) I competed at a bodyweight of 186# and I felt strong, fast, and prepared for anything that came my way. Because of this I decided to get back to that place by dropping my intake drastically: I am now eating 13 Zone balanced blocks a day with 1x fat (this includes my post WOD shake that I count as 3 of my blocks). This equates to roughly 1300 calories a day.

http://jeremykinnick.wordpress.com/2014/02/12/performance-nutrition-light-as-a-feather-strong-as-an-ox/

But he says he feels good on training days....

[Edited on February 12, 2014 at 11:00 PM. Reason : guy]

2/12/2014 10:53:56 PM

Wait, you were 186 lbs?

2/13/2014 12:23:01 AM

Lol at 10 being low. Not kipping. That's pretty good .

Yeah 186 is about my highest weight ever

2/13/2014 7:43:31 AM

^^No, she's quoting the dude in the link.

2/13/2014 7:43:52 AM

1300 calories is way too low for a guy or a girl unless they are incredibly small people to begin with.

2/13/2014 12:05:16 PM

So I finally fixed my issue with my right tricep hurting like hell when doing anything that involved back or shoulders (and obviously tricep work too). I tried taking a break, I tried normal stretches, nothing did jack shit. I assumed it was likely due to a tight delt and/or lat so the past two days I rolled the hell out of my lat and shoulder with a lacrosse ball and boom, completely healed. Did chest and tris yesterday for the first time in over two months with zero pain. I was amazed at how fast and easy it was, now I am just kicking myself for not doing it sooner.

2/15/2014 10:18:37 AM

It took me a second to realize acraw was quoting the article (and not responding to face).

But I agree, 1300 is low.

[Edited on February 15, 2014 at 7:35 PM. Reason : The research I've read says most guys shouldn't drop below 1500. ]

2/15/2014 7:33:29 PM

I'm having a hard time committing myself to cut. I've made some good strength gains since around July of last year:

Squat: 305 --> 365
Bench: 225 --> 275
Deadlift (w/ straps): 320 --> 425
Overhead Press: 150 --> 185

I went from about ~198 to around 232, so that's something like 1.4 lbs a week. Definitely on the dirtier side of a bulk. I'm feeling a little fat, but I've put on a lot of "good" mass too.

Problem is, my girlfriend doesn't really care if I'm on the fatter side, and I'm hooked on setting PRs every week, sometimes more than one, so there's not a huge incentive for me to cut hard. Ideally, I'd like to slow cut to about 210-215 and preserve the gains I've made.

2/16/2014 10:06:33 PM

^ Damn that is a lot of weight. I've added about 7 lbs over the ~10 months and justified it because my strength gains have been there. I started at an xfit gym last April and immediately dropped 5 lbs, but have steadily gain 12 back as I've gotten stronger. I'm at 207 and would ideally like to be back around 190-195, but I doubt I'll have the resolve to eat at a deficit to accomplish any significant weight loss (at least not now).

I've been able to set some nice PRs too - 375 back squat, 305 front squat, 455 DL, 195 strict overhead, 215 push press, etc. We hardly ever do bench so I don't see myself ever hitting my max that I was getting college (325) as I max now around 290. Plus I just turned 35 so I have that working against me too.

2/17/2014 9:41:08 AM

Old man strength should be kicking in in a few years, though.

I definitely gained too much, but I've been doing a ton of volume for the duration of the bulk, so when I do lean out I'll look fuller. Traps, shoulders, and chest grew significantly. Arms grew by about .75 an inch, so that's pretty nuts. Legs were already big, I'm sure they've gotten bigger although I haven't been measuring.

I haven't been on a strict program, although my routine is inspired by PHAT. I never know exactly what weight I'm going to go for on a given day on the main lift, but if I feel strong I'll go for something near maximal, if I don't then I'll max out somewhere in the 5-8 range. Once I do that top set, I drop down for multiple sets (ex: work up to 315x5 squat, then 295X(5-7), then 275(5-10). Autoregulation seems to work pretty well for me.

[Edited on February 17, 2014 at 12:01 PM. Reason : ]

2/17/2014 11:44:51 AM

I pulled my right low back muscle while trying to prop up my foot on my other thigh to tie my shoes.

I know I'm more susceptible, so mad at myself. My back was feeling pretty stiff that morning it probably had something to do with it.

2/17/2014 12:25:54 PM

Just crushed 405x1 on the squat. Finally! Body weight at 178. This training program I created is legit.

2/17/2014 2:27:14 PM

^ gg. Impressive moving 405 at 178 body weight.

2/17/2014 2:40:29 PM

^^i felt my back spasm just watching that vid

2/17/2014 3:44:51 PM

Quote :

"^ gg. Impressive moving 405 at 178 body weight."

Thanks. Hitting that was long overdue. I got up to 395 about 2 years ago, but since then I had multiple injuries, including an achilles tendon rupture. Feels good to be back on the PR train.

Quote :

"^^i felt my back spasm just watching that vid "

Why's that? I hold my back in a very solid, neutral position (no rounding) the whole rep.

2/17/2014 4:19:24 PM

that was a pretty solid squat

very nice

2/17/2014 4:48:48 PM

time for some real lifting shoes. I cringed watching how much your right foot rolls over on the heel when you're driving up.

2/17/2014 5:25:03 PM

Quote :

" I got up to 395 about 2 years ago, but since then I had multiple injuries,"

I thought only crossfitters got injured??

2/17/2014 5:30:38 PM

Quote :

"that was a pretty solid squat very nice"

Thanks!

Quote :

"time for some real lifting shoes. I cringed watching how much your right foot rolls over on the heel when you're driving up."

Those are olympic lifting/squat shoes. Not sure if you are seeing it right... My knee is actually being shoved out. Absolutely no pain at all in any joint in that squat.

Quote :

"I thought only crossfitters got injured?? "

Achilles Tendon Rupture - Freak accident, did not occur during working out.
Shoulder, Quad, IT Band Issues- Overuse injuries from crossfitesque style programming combined with compensatory movement problems stemming from not maintaining my Achilles tendon rehab.

For the rest of my life, I have fiber wire laced in to my Achilles tendon. This causes repetitive scar tissue buildup that must be managed or imbalances will occur. Essentially, the tissue quality on that left calf is poor, and does not transfer force effectively. If not managed/rehabbed I shift my weight to my non-injured side, loading all of my extremities greater than the other side. This creates overuse injuries from asymmetrical loading if done frequently.

After successfully rehabbing the ATR surgery last year, I stopped paying attention to it. Now I've learned I have to put in maintenance work on it for the rest of my life if I want high performance.

[Edited on February 17, 2014 at 5:47 PM. Reason : it band]

2/17/2014 5:45:43 PM

Well I can't catch a break. Thought my lat was all healed up, went to the gym today to just to do legs so I could give it another day off just in case. Second set of moderately heavy squats, 255, nothing much, and at the top of my last rep my lat cramped up/knotted up/who knows what but it hurt like hell. I am not sure that I pulled it, strained it is more likely but even things like a deep breath hurts right now. Any advice other than RICE? I am icing it now and will for the next two days throughout the day and then some light stretching and hopefully I can do some lifting next week. I don't know what I can do that doesn't involve the lat since freaking back squats is what pushed it over the edge. Maybe I will start running

[Edited on February 17, 2014 at 7:26 PM. Reason : Bdjevdhd]

2/17/2014 7:24:37 PM

That sucks dude, have you tried hiring a professional to asses and correct your movement?

2/17/2014 8:29:46 PM

I went from doing nothing 3 months ago to running about 25+ miles/week training for this half marathon in March. Never signed up for a race before. Found out I don't hate running. Lost 20 pounds. Yay

2/17/2014 8:37:30 PM

I need a PT. My squat was fine but my lat was apparently not healed and when I was pushing up I must have been flexing my lat since I was staying tight and that just sent it over the edge. I shouldn't have done back on Saturday but it was feeling good and I likely pushed myself too hard and it just wasn't healed after all.

I was feeling ok when I typed the post above but when I got up twenty minutes later my lat hurt so bad I almost passed out. I could really use a muscle relaxer, it feels like it is just cramped and I can't get it to stop.

2/17/2014 8:40:30 PM

Separated my shoulder on Sunday (AC joint) during open mat at my bjj gym. Same shoulder I had surgery on a few years back. Different kind of injury than what I had surgically repaired so hopefully this just requires rest and no surgery, but it's still probably going to put me out of action for several weeks. Visiting my ortho doc tomorrow, hooray.

2/17/2014 8:59:03 PM

All of these injuries just reaffirms my decision to stay away from lifting heavy weights as I get older. I was starting to entertain the idea of re-joining a gym...but not now. I mean shit...even the resident personal trainer extraordinaire has a lifelong injury.

Hey guys...you're getting old. Stop trying to get stronger and set personal records. Focus your time and energy into eating healthy and getting fit...not big. Your body will thank you later. I'm glad I got that shit out of my system when I was younger and my body could take it.

[Edited on February 17, 2014 at 9:36 PM. Reason : .]

2/17/2014 9:36:22 PM

old's got nothing to do with it

injuries happen, everyone has weaknesses, it's not heavy lifting's fault

my strength coach was like 52 at 205 lbs, benched 575, squatted 600+ and dead lifted something in the 700 lb range

2/17/2014 9:53:03 PM

^ hello outlier (there are some...but there are a lot more injured old people)

And you can't tell me your age doesn't have a lot to do with it. I never stretched or warmed up in my teens and early twenties and use to run miles on miles and lift for hours and never had problems. Now I'll get a shooting pain in my knee if my foot hits the ground the wrong way.

And I will also say that you could get professional training, spend extra money on supplements and dieticians and be able to lift heavily and injury free in your older ages....but is it worth it? And what's the point?

2/17/2014 9:59:30 PM

Shit, I had far more injuries in high school when I stretched everyday and was nice and young. Not to mention I have been lifting light weight, I haven't gone heavy in a while now.

2/17/2014 10:02:47 PM

Quote :

"old's got nothing to do with it"

I would suspect that most research disagrees. It's not only easier to get injured, it's harder to recover from injuries. That's kind of why it's so important to train smart as well as hard. You can't get away with some of the stupid shit you used to do when you were younger.

Just look at elite athletes, it's no coincidence that Steve Nash at age 40+ is having such a tough time coming back from injuries this year and keeps getting hurt.

You peak athletically in your mid to late 20s and then it's downhill from there. It's not that you can't get stronger or faster past then, it's just that comparatively your best athletic potential is past you by the time you hit age 30.

I'm 34 now and I've got knee pain from years of putting in big mileage walking on the job and playing every sport in the world as a youth. I'm undoubtedly stronger than I was at age 27, but I'm not as explosive or quick. There is such a thing as "old man strength" but you never hear guys talking about growing into their "old man quicks."

2/17/2014 10:49:29 PM

Quote :

"^ hello outlier steroids"

Also, I'm finally getting orthopedic visits for my shoulder and elbow (chronic problems from heavy weight training during high school and particularly college).

2/17/2014 11:23:34 PM

^^ I understand that, my point was that his wording seemed like "just give up since you're all getting old, no gains to be had here..."

with correct accessory work in your training, you can overcome most deficiencies and weaknesses while continuing to lift heavy

his words just seemed to discourage is what caused me to respond

2/17/2014 11:37:49 PM

I see more desk jockies with pain, injury, and bad posture than people who train correctly and frequently.

My lifelong injury (achilles tendon rupture) did not occur during a workout. So that should have no bearing on anything.

In fact, training hard has rehabbed my surgery, and now I am stronger than ever.

Injuries are going to happen, but they can be managed and mitigated greatly by training smart.

Not training because you're scared of getting hurt is throwing the baby out with the bath water. There's a risk/reward ratio... Don't want to risk injury or train too hard? Enjoy mediocre results.

[Edited on February 18, 2014 at 6:08 AM. Reason : train]

2/18/2014 6:07:07 AM

I never said "not train"...just train differently. Unless you're a professional athlete, I don't see the point in seeing how many hundreds of pounds you can bench/squat one rep over the age of 30. Unless you work for Two Guys and a Truck and constantly put armoires on your back and carry them up two flights of stairs...what's the point? Hobby? Look for a hobby that doesn't put hundreds of pounds of pressure on your joints and bones.

2/18/2014 6:59:50 AM

[Edited on February 18, 2014 at 7:33 AM. Reason : A]

2/18/2014 7:31:56 AM

The point is to go through life stronger than average.

The point is setting goals and working hard to achieve them. It feels fuckin amazing when your hard work pays off and you see quantifiable results.

I see your point and respect your opinion. There is definitely a risk:reward ratio. It's my opinion that a man (or woman) should try to chase his genetic potential as far as he wants to take it. Some people want more than others, and don't want to settle for less.

2/18/2014 9:31:44 AM

There is an element of egotism in everything we do too.

2/18/2014 9:46:06 AM

Quote :

" Look for a hobby that doesn't put hundreds of pounds of pressure on your joints and bones"

So for exercise, people over 30 should what, go for walks? Use the elliptical machine?

2/18/2014 9:50:30 AM

^^^ I respect that, just think that there are other options with less risk. Instead of trying to bench a lot, maybe try and set a push-up record? Or pull-up goals?

^ Running, biking, rock climbing? Men's league soccer, basketball, softball. If you're close to the beach...kayaking, SUP, kitesurfing. Don't be dense.

Quote :

"There is an element of egotism in everything we do too. "

Definitely some of this as well. I have this in regards to how my body looks, but got rid of the "how much I can lift" part in my early 20s. Whatever gets you healthy, right?

[Edited on February 18, 2014 at 10:25 AM. Reason : .]

2/18/2014 10:23:21 AM

I think people should do whatever they want, and if they injure themselves, just don't talk about it too much. Cause it's not interesting, and it's embarrassing.

2/18/2014 10:24:34 AM

Running and jumping absolutely put hundreds of pounds of pressure on joints and bones

2/18/2014 11:15:19 AM

Quote :

"Why's that? I hold my back in a very solid, neutral position (no rounding) the whole rep."

it just looked like you had the bar too far forward causing a lot of strain on your lower back. i can see it especially once you've gotten right to mid-lift. i've been nursing a lower back injury since i was 17 (snowboarding accident) and have a lot of experience going to the chiropractor and physical therapy. the therapist informed me that proper squat technique is to keep your back as perpendicular to the floor as possible. the further you lean forward the more pressure it puts on your lower back. of course you have to maintain balance as well so canting forward some is necessary.

2/18/2014 1:21:07 PM

running makes my body hurt in ways heavy squatting never have.

2/18/2014 1:30:17 PM

Quote :

" Running, biking, rock climbing? Men's league soccer, basketball, softball. If you're close to the beach...kayaking, SUP, kitesurfing. Don't be dense."

I know more people who have gotten hurt running and playing league sports than lifting heavy weights. Your logic is flawed.

[Edited on February 18, 2014 at 2:28 PM. Reason : ]

2/18/2014 2:27:46 PM

I've been hurt running, playing league sports and trying to box squat 445

shit happens but I'm not giving up

2/18/2014 2:31:07 PM

Quote :

"I know more people who have gotten hurt running and playing league sports than lifting heavy weights. Your logic is flawed. "

While your first statement is true, the ratio might not be. There are many more adults playing league sports (and other hobbies) than adults doing one-rep maxes in the gym.

2/18/2014 4:43:12 PM