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Random health and exercise thoughts - Page 2786

post #41776 of 57460
That'd bring me down to 2100 kcals. Maybe I'll try that, thanks.
post #41777 of 57460
Quote:
Originally Posted by fuji View Post

If you have enough upper back muscle you don't really need to keep it as tight to make a shelf. I'm guessing a lot of the bigger lifters don't have the mobility to get there hands that close either.

Probably. IMO, they probably tried both at some point in their lifting career and decided to go with a wider grip because they found it work better for them.

On another note, I've been trying a new bench routine for the last weeks and it's been working great! I was stalled on my usual shit( ramp to a heavy 1rm, then 2 sets of 6) so I decided to try something new that I've read on some website.

Basically, you ramp up to a 1RM, then do 6 reps then another 1RM (hopefully a little heavier), then 6 reps, etc.
1 rep, 6, 1 , 6, 1, 6

For example, last session was like this:

All with a good 1-2 second pause
260 x1
220 x6
265 x1
225 x6
270 x1
230 x6

My goal is to break 285-290 with a good pause in the next few weeks. Will see how it goes but so far so good!nod[1].gif
post #41778 of 57460
Question, when you're taking the bar off the rack in a squat, how far should up should it be? Should it be just enough that I can get under it, stand up and after a walk i'm in position? Roughly chest height?
post #41779 of 57460
Quote:
Originally Posted by MarkI View Post

Question, when you're taking the bar off the rack in a squat, how far should up should it be? Should it be just enough that I can get under it, stand up and after a walk i'm in position? Roughly chest height?

High enough that you don't have to bend down too much. But not high that you need to tippy toe out or bang against the hooks.
post #41780 of 57460
Quote:
Originally Posted by MarkI View Post

Question, when you're taking the bar off the rack in a squat, how far should up should it be? Should it be just enough that I can get under it, stand up and after a walk i'm in position? Roughly chest height?

I've seen it described as collarbone height.
post #41781 of 57460
Quote:
Originally Posted by virus646 View Post

Probably. IMO, they probably tried both at some point in their lifting career and decided to go with a wider grip because they found it work better for them.

On another note, I've been trying a new bench routine for the last weeks and it's been working great! I was stalled on my usual shit( ramp to a heavy 1rm, then 2 sets of 6) so I decided to try something new that I've read on some website.

Basically, you ramp up to a 1RM, then do 6 reps then another 1RM (hopefully a little heavier), then 6 reps, etc.
1 rep, 6, 1 , 6, 1, 6

For example, last session was like this:

All with a good 1-2 second pause
260 x1
220 x6
265 x1
225 x6
270 x1
230 x6

My goal is to break 285-290 with a good pause in the next few weeks. Will see how it goes but so far so good!nod[1].gif

Poliquins 1-6 principle. Cool stuff, and it works. Nice benching:)
post #41782 of 57460
Thanks canadianbrah, could not remember the name and was too lazy to google it.
post #41783 of 57460
New program is pretty tough. Light weights atm, but the volume and freq is quite high at this point in the cycle. Almost felt like cardio in the middle.

Lower back already feels better. Just gotta stay more active so it doesn't get stiff. Rigged a standing desk and walk everywhere instead of taking the bike. Was able to squat and deadlift without any major discomfort. Belt def helps stabalizing the core and trunk which has been my problem.
post #41784 of 57460
Quote:
Originally Posted by conceptionist View Post

So I didn't lift for the whole past week to let my lower back heal up after that tweak/minor disc slip or whatever it was. It was feeling good the last days so I went back in the gym again today. Got the same aching feeling on squats and deads, so it hasn't got better.

Not sure what to do at this point as resting apparently does not help. The last physio was pure shit, she only told me to do the cat-camel stretch 10 times a day and it'll solve itself. No way. I know a sports physio but thats gonna take 3-4 weeks. I can lift but it might hinder the really heavy weights. I also get very stiff in the lower back after lifting. I'm gonna start my new routine on monday and see how it goes.

Have anyone gad a similar injury? Its like a aching area in the lower back. Hurts when I arch hard or put the lower back into flexion. Gets worse when I sit down for long, and gets better when I stretch, walk and stay active.

 

Haven't had time to read the responses yet but sounds like exactly what I had.  I saw a doctor, not a PT, who told me to work at 70% and avoid deadlifting and squatting for a couple months. He assigned me to a PT who told me my gluteus medius and abs were weaker than I should be (I have noticed a huge difference after I strengthened these).  I took a few weeks off then reset my squat by about 100 lbs and slowly worked back up.  At that time I hadn't been deadlifting since it induced pain, so after the PT cleared me I started at 135 and slowly worked up (I'm now at 275 for reps).

 

I would avoid squatting at any weight that induces even a small amount of pain.  He said I basically had a bulge (where you're at) and then popped it while squatting.

post #41785 of 57460
What is a good isolation glute exercise to strengthen it? No one say GHR
post #41786 of 57460
Quote:
Originally Posted by MarkI View Post

What is a good isolation glute exercise to strengthen it? No one say GHR

ISOLATION? .. clenching you cheeks is about as good as you'll get.
post #41787 of 57460
Quote:
Originally Posted by mrchariybrown View Post

ISOLATION? .. clenching you cheeks is about as good as you'll get.

Haha, well I mean where the focus would be primarily on the glutes, i'm thinking good mornings?
post #41788 of 57460
I can not get the hang of GHRs.

Gym location 1 had the type with rotating thigh pads and the knee rest. Location 2 just has the footplate and the pads do t rotate at all.

2nd one is much harder. Not sure about the ROM... Will post a video.
post #41789 of 57460
Quote:
Originally Posted by MarkI View Post

What is a good isolation glute exercise to strengthen it? No one say GHR

glute thrusts
post #41790 of 57460
One-legged bench step ups
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