Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

Tags:
  1. Eason

    Eason Bicurious Racist

    Messages:
    14,669
    Likes Received:
    1,901
    Joined:
    Feb 20, 2007
    Location:
    Bangkok
    I've been doing 5/3/1 for the past 5 months or so I'm wondering if I just need to take 2-3 weeks off. I haven't done a complete deload in 3-4 months and while my bench/press is doing okay both my squat and deadlifts have decreased considerably. When I do deadlifts I just feel like my core and lower back get wonked right away (I remember 6 months ago I could hold a nice flat back doing no-reset reps with 315 for 5) and I just have no energy/strength in me. Sitting back and pulling up my shins feels twice as heavy as it used to be. For squats, it's like I get weaker every week. I did 3x5 @ 195 yesterday and I was barely able to finish, it just felt so fucking heavy. Heavier than the 250 that I used to do. Good low-bar form, but my hip-flexors were the only thing that I felt were being activated. I don't know what the fuck is wrong with my lower body, it's like nothing is activating like it should.

    edit: some quick searching led me to try these:
    Finish your squats, deadlifts, good mornings, pull-thrus, and glute ham raises correctly. When you pop the hips through at lockout, make sure that you’re firing your glutes to complete the movement. Imagine pinching something between your butt cheeks.
    2. Bring your stance in a bit for a few weeks. This is a great time to do a lot of conventional pulling.

    Make sure you incorporate glute activation work in your programming. Simply integrating some dynamic flexibility and activation work can yield tremendous results. It’s one reason we created Magnificent Mobility. Dynamic flexibility exercises won’t irritate the joint capsule like prolonged static stretching. By integrating movements that combine glute activation with hip flexor lengthening, you kill two birds with one stone.
    Get some myofascial release done. Foam roll prior to all your dynamic flexibility warm-ups and visit a therapist certified in ART and/or massage.
    As the hip feels better, gradually add hip flexor stretches back into your program.
     
    Last edited: Dec 14, 2011


  2. gettoasty

    gettoasty Senior member

    Messages:
    12,479
    Likes Received:
    6,640
    Joined:
    Feb 8, 2010
    Location:
    Home
    pants too tight? legs can't breathe
     
    Last edited: Dec 14, 2011


  3. Eason

    Eason Bicurious Racist

    Messages:
    14,669
    Likes Received:
    1,901
    Joined:
    Feb 20, 2007
    Location:
    Bangkok
    I wear drop crotch sweats when I train
     


  4. Rambo

    Rambo Senior member

    Messages:
    27,312
    Likes Received:
    1,617
    Joined:
    Oct 3, 2007
    Location:
    I'M IN MIAMI, BITCH
    God damn Random Health/IA inside joaks.

    Got back in the gym today. Fucking feel like hammered horse shit and my strength is in the crapper. Thanks mother nature!
     


  5. skitlets

    skitlets Senior member

    Messages:
    2,313
    Likes Received:
    1,878
    Joined:
    Dec 29, 2009
    Location:
    DC
    Sounds like you need a little rest and tons of food, Eason.
     


  6. jarude

    jarude Senior member

    Messages:
    4,767
    Likes Received:
    655
    Joined:
    Dec 15, 2008
    eason - ever since i started doing good mornings and banded good mornings i have been smashing my squats and deadlifts. band gm's especially; these suck pretty bad but if i had to choose the most effective assistance movement i am doing right now, i would have to say band GM's. lights up your posterior chain and really emphasizes the hip thrust you need for squats n deads.

    if i were you i would take some time off, do some mobility work, assault the dinner table and turn into a form nazi. whats your diet look like? ime missing a few days of 1.5 bw protein means sucky training.
     
    Last edited: Dec 14, 2011


  7. gettoasty

    gettoasty Senior member

    Messages:
    12,479
    Likes Received:
    6,640
    Joined:
    Feb 8, 2010
    Location:
    Home
    could i perform the goodmorning on the assistance machine that is angled and you put both your feet at an angle and just use barbell weight?
     


  8. jarude

    jarude Senior member

    Messages:
    4,767
    Likes Received:
    655
    Joined:
    Dec 15, 2008
    i think you're talking about a hyperextension, same idea but not as good imho. the good morning replicates the lockout motion of the squat/deadlift incredibly well and considering how similar the setup is between all 3 lifts its an insanely effective assistance movement.
     


  9. gettoasty

    gettoasty Senior member

    Messages:
    12,479
    Likes Received:
    6,640
    Joined:
    Feb 8, 2010
    Location:
    Home
    thank you, have been doing that in substitue of these: Glute/Ham Raises or pullthroughs 3 x 10 since my gym does not have that machine to perform ham raises. Yeah been doing these, I wonder if this is a reason why I am not "improving" my squat: hypertensions vs. glute/ham raises . . . Saw the same dude performing morningstar the other day, was wondering wth he was doing -- same dude at my gym who squats 3+ plates/crossfit I think he was doing at least 225lb morningstar
     
    Last edited: Dec 14, 2011


  10. I<3Bacon

    I<3Bacon Senior member

    Messages:
    1,848
    Likes Received:
    347
    Joined:
    Feb 7, 2008
    

    wow you are me like 2 months ago


    I've seen someone do them on a lat pulldown machine
     
    Last edited: Dec 14, 2011


  11. Eason

    Eason Bicurious Racist

    Messages:
    14,669
    Likes Received:
    1,901
    Joined:
    Feb 20, 2007
    Location:
    Bangkok
    

    Yeah my diet is just abysmal I just don't have a choice with my schedule/work location. :(
     


  12. Rambo

    Rambo Senior member

    Messages:
    27,312
    Likes Received:
    1,617
    Joined:
    Oct 3, 2007
    Location:
    I'M IN MIAMI, BITCH
    

    Wow, I'd never expect to hear some bullshit like that coming from you.
     


  13. Lagrangian

    Lagrangian Senior member

    Messages:
    3,153
    Likes Received:
    530
    Joined:
    Oct 19, 2009
    Location:
    interior optimum
    

    This totally depends on the type of training you're doing. Slow, grinding work like DLs and heavy squats will wear you out in no time if you're in the gym everyday, whereas OLs with their lack of eccentric are much easier to recover from and do almost ed. And of course there's the loading too, I mean if you're putting double bw on your back or cleaning 1.5 bw etc. that will wreak havoc with your legs, no doubt.
     


  14. Eason

    Eason Bicurious Racist

    Messages:
    14,669
    Likes Received:
    1,901
    Joined:
    Feb 20, 2007
    Location:
    Bangkok
    

    No room to cook at home, I work somewhere with fuck-all choice to eat. Tiny bit of meat with oily rice. Mmm mm!
     


  15. jarude

    jarude Senior member

    Messages:
    4,767
    Likes Received:
    655
    Joined:
    Dec 15, 2008
    
    if you have access to a low pulley cable machine you can do pullthroughs. gms work better for me though
     


Share This Page

Styleforum is proudly sponsored by