Thanks bro

Wednesday 5 December 2012

hangpowerclean
5x20
3x60
3x70
3x2x80
2x1x80

boxjumpslol?
Sets of three ...worked up to a height I don't know... probably like 90cm /35"... sounds high...
edit: just looked up the gear I was using. The box height was 105cm... and I was doing it off two of those aerobic step things (because I didn't think I could hit the full 105cm)... sooo... Maybe more like 80cm / 31"

pullup
10,8,6,6

dip
3x10 +10kg

I'll have you know I did 5 sets of 3x80 kg speed DLs with my back looking pretty nice yesterday! Pics of Mrs Snitch's back in perfect extension?


Yeah this is all I'm saying.

I did actually record it... but she wasn't wearing pants...

I don't see the problem?

Thursday 6 December 2012

bench
5x20
5x60
3x80
3x92.5
6x102.5

POWERshrug
5x140
3x180
2x5x200
2x10x140

incline press
5x10x62.5

db row
4x10x45

Wicked sick mad swole pump from those shrugs brahs. Goddamn ima be a yoked up muthafukka in no time.

Friday 7 December 2012

squat
5x20
5x60
3x110
3x125
6x142.5 (belt)

squat
2x10x100
5x6x100

db curl
3x10x15

5x10x100 is such a mental barrier. Half way through the 3rd set I wanted to end it all. I was thinking of ways I could suicide in the rack under the bar while the safety pins were in... but I couldn't even kill myself, so I cut the reps down.

Any thoughts to alternating your 5x10s (i.e. 5x10 squats after your main DL and vice versa)?

That's probably fine if you want to do that.

I don't do it because I feel like I build up more fatigue if I do lots of squats early in the week and the two days off after squatting on Friday is good for recovery.

Probably a total garbage theory, but it makes me feel better and feeling better means lifting better imo.

Oh I'm already doing it, I was just wondering if doing that might alleviate some of the fatigue that made 5x10x225 something that you dreaded.

Luckily I lift little girl weights so squatting 2x/wk isn't too dreadful for me

Lots of great epoc going on in here.

Yeah, I can't see myself wanting to squat 5x10 after max effort deadlifts either tbh. Even doing frontsquats after deadlifts makes me want to cry. But like I said, mostly it's because high-rep squats seem to fatigue me heaps and I like the two full days recovery.

I'm f*cking epocing all over it's face... considering how fat I'm getting, I would hate to see where I would be without all the epoc just obliterating the calories I'm consuming trollface.jpg

tbh, I'm considering cutting my volume squats to maybe once every two weeks because my knees are kind of "achy" for a couple of days after squats atm. Not sure that is a good sign...

...that said, rugby training starts in about 4 weeks, so I will probably cut volume down then anyway.

This is like saying I made up for not building the house by painting the trim around one of the doors.

Cha, while I've got you're attention, do you have any thoughts on this...

"tbh, I'm considering cutting my volume squats to maybe once every two weeks because my knees are kind of "achy" for a couple of days after squats atm. Not sure that is a good sign.."

When doing high volume squats, my knees feel a bit tired for a few days afterwards. A little sore all around.

It doesn't hurt to walk or run (jog or sprint), but it makes me feel a bit like an old man sometimes when I'm sitting down and get up and I feel my knees. I'm not ready for that yet.

I'm concerned that I'm doing something bad in my squats. Or perhaps just being a fair bit over my "natural" bodyweight (I was a pretty skinny dude before I started lifting) and still doing a fair bit of running is doing bad things for my knees.

Here is a recent set of squats, does anything knee related stand out?

Monday 10 December 2012

press
5x20
5x40
5x60
3x65
3x72.5

pullup
10,10,8,6

dip
3x10 +12.5kg

db lat raise
3x10x10

I thought I would be doing 75kg press today, but rounding in my spreadsheet spat out 72.5kg and since I only got one rep last time I tried 72.5, I thought I would give it another crack. pwnt.

5/3/1 - turning 1RMs into 3RMs in three weeks.

edit: also, I'm going to sound fullbromo, but I think I need to do some front db raises as well... I can feel the pump in like my rear delts, but that makes me think my front ones are missing out... or maybe the pressing/benching/incline pressing is enough...

I am assuming there isnt any caving going on. They're traveling forward a ways - that may or may not be a problem. The fix for that would be to widen your stance and try to sit back more. If you do that, make sure you're able to shove the knees out so they stay in line with the toes, otherwise it will be worse for them. The easiest type of squatting on your knees is getting your lower legs into a position where they are perpendicular to the floor and barely move at all when you squat. A wide stance can make that happen.

The thing that stands out is you didnt mention how much SMR & mobility stuff you do, so I assume its minimal to non-existent. If so, get on that right away. I'm an old man (relative to most of you guys) who used to have all kinds of knee issues, and I dont anymore because I keep my soft tissue in good shape by doing that SMR & mobility stuff a lot.

ty.

- I do get a little bit of caving going on. But I'm conscious of it and am working on correcting it.

- Yeah, I've narrow my stance a little since going more high-bar. I'll experiment with widening it back out again.

- Yeah, smr/mobility work is very inconsistent. Twice/week I probably spend 10-15 minutes on my lower body. I roll hammies, hipflexors, glutes, quads with a pipe. I do couch and piriformos stretch, I do that lower back mobility thing where you lay on your back and rock your knees side to side.

yeah, if there is nothing wrong with the cartilage or ligaments, I'd be surprised if you dont have some type of adhesion issues in your quads, hip flexors, ITBs, glutes or even calves when your knees feel stiff.

Every time I have any knee pain, I always find something in at least one of those areas. It seems weird when you have a pain under the inside of the left kneecap and its caused by adhesions on the outside part of your upper quads, but that kind of stuff happens with me frequently.

Lately, I'm doing lots of Voodoo band stuff around my calves, lower quads and upper leg while doing various mobility exercises for ~2 minutes for each time I wrap it up - you cant leave those things on too long or nerves can get damaged. That's helping a lot.

When I need industrial strength help, I'll use my Fibroblasters on my quads. Mike Roberstson recommends using an instrument on your soft tissue once in a while - I think he said to use the other end of a butter knife or a fork or something. I've never done that - I used to use a Gua Sha Shark (cheap plastic). My Fibroblasters work a lot better than that.

Rolling with a PVC pipe is good. One negative thing it does is it mashes you hard and it gets painful sometimes. I think a Rumble Roller is a lot more effective because it hits you deep and shallow and it doesnt hurt as bad while you're doing it. At first when I started using the RR I didnt realize how well it was working because it didnt hurt as much as the PVC pipe, but over time I've figured out its actually more effective.

edit - fix that knee cave!!

ty cha.

What do you think is a good frequency for that kind of stuff? I'm so lazy with it if I think I need a fixed schedule or I'll just never do it regularly enough...

I think my knee cave is at least partly related to my sh*t shoes (which are getting sh*tter) over time. I can see by looking at my shoes that my ankles must be rolling in because the inside walls of my shoes are all mushed up and sh*t. And they have no ankle support whatsoever (canvas).

FWIW I only do SMR when I feel like it now - tissue quality feels A+ in general. This means I'll use the rumble roller before a lower body day and the lacrosse ball like half the time for upper body. Always dynamic mobility stuff first.

When I first started out though, I did SMR every day. Gradually you'll prob need it less. For now, I'd start with at least before and after lower body day. Imo the rumble roller/PVC pipe is good for the lower body while a lacrosse ball is far preferable for the upper body. Though there's definitely lots of stuff you can use a lax ball on the lower body for as well if needed since you can go a little deeper. Nothing beats mashing your quads with a rumble roller though...

ETA: I think the forward knee travel is prob due to the high bar/low bar hybrid you have going on. Sitting back more is definitely a low bar type move, nothing wrong with that obv. Alternatively you can try to be very conscious of being super tight and not descending too fast. Seems to work for my bro who just did 3x5xplates.

Get some knee sleeves.

yeah, every day for a while, then less as tissue quality improves. A general guideline: once you're in pretty good shape, do a good SMR routine once for every decade of your age per week.

Sleeves help keep them warm which is good, and I use sleeves sometimes, but this is about as much of a fix as putting a band aid on a gunshot wound.

ty again bros, yeah, I've been thinking about sleeves too. Maybe a xmas present to myself.

Is there a general consensus on which ones to get? I'm ok paying more for more effective and/or ones that will last.

Also considering getting some legit shoes for squatting.

Also, I never really feel anything when I'm doing rolling. I use a steel pipe and I do glutes/quads/hams/hipflexors. kstarr is always saying stuff like "hang out on the ugly bits"... but nothing ever hurts more than other places...