****Official Beginner Question Thread**** - Page 527

move to orange county and train with me bro. but really, try TM. drop down to 5x5x185, and then in 3-4 days, do 5x205. you can do this every week or every other week, adding 5lb to each day. you'll easily get to 235x5+ in a couple months.

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11-11-2011 , 08:32 PM

#13153

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

KP,

out of curiosity, why no microloading? What miles said anyway.

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11-12-2011 , 12:29 PM

#13154

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Anyone ever get illiotibial band syndrome from squats? Am i totally ****ed for like 2 months?

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11-12-2011 , 02:48 PM

#13155

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Just roll it out imo.

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11-12-2011 , 03:08 PM

#13156

PJo336

THRILLHOUSE!

Join Date: Mar 2007 Posts: 22,158

Im trying, **** hurts like a bitch. Lesson served for not rolling and stretching enough the last 2 weeks

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11-12-2011 , 04:47 PM

#13157

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

When it hurts like a bitch and there isnt any bruising going on, that's telling you that you need it bad. Keep doing that every day til its better imo.

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11-12-2011 , 07:38 PM

#13158

MortalWombat

Pooh-Bah

Join Date: Sep 2004 Posts: 5,125

I got a lacrosse ball recently to replace the tennis ball I had been using on my upper back/shoulders/pecs and glutes. There are spots that I hit sometimes that make me spontaneously come up with novel combinations of swear words, like "motherpissing f**k-weasel", and can't stay on that spot for more than 5-10 seconds at a time. Is that standard? The pain goes away as soon as I move the ball.

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11-12-2011 , 08:24 PM

#13159

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

pretty common, I use a baseball though. interesting spots near my scaps, and also triceps.

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11-12-2011 , 08:27 PM

#13160

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

btw soulman, et. al: i had a GREAT workout friday. beasted 195 like it aint no thang. i think it definitely had something to do with working out in the afternoon as opposed to the morning, eating more, and making sure i focused on getting a bounce out of the bottom.

anyway just wanted to update. i go for the big 200 monday!

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11-13-2011 , 12:33 AM

#13161

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by MortalWombat

standard. When you have spots that are that painful like that, you should do it more frequently until they go away.

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11-13-2011 , 06:32 AM

#13162

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Quote:

Originally Posted by funkyfood

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11-14-2011 , 06:32 AM

#13163

pbowenroe

old hand

Join Date: Apr 2010 Posts: 1,831

is it common for a gym to have only an olympic barbell and a power rack and no other barbell? or does the gym i went to today suck?

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11-14-2011 , 06:40 AM

#13164

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

One barbell in all of the gym? None on the benches (which I assume are there as well)? If the former it sounds sucky (latter is obv lol), depends on how busy it is I guess.

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11-14-2011 , 06:40 AM

#13165

Ra_Z_Boy

Carpal \'Tunnel

Join Date: Aug 2006 Posts: 36,966

It would be more common to find it the other way around, no olympic barbell or powerrack. The gym doesn't necessarily suck that much as it has the two most important pieces of equipment.

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11-14-2011 , 08:25 AM

#13166

pbowenroe

old hand

Join Date: Apr 2010 Posts: 1,831

Quote:

Originally Posted by Soulman

One barbell in all of the gym? None on the benches (which I assume are there as well)? If the former it sounds sucky (latter is obv lol), depends on how busy it is I guess.

yes, the former. there were benches beside the dumbell racks but no barbells on them :/ there was a bench press machine and quite a few other machines tho, which from reading a bit in here i understand aren't as good as free weights?

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11-14-2011 , 08:41 AM

#13167

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

New gym time

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11-14-2011 , 09:25 AM

#13168

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

Yeah

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11-14-2011 , 09:38 AM

#13169

pbowenroe

old hand

Join Date: Apr 2010 Posts: 1,831

yeah. it is the gym of a hotel so that prob explains lack of equipment

can you use an olympic barbell to do barbell bent over rows btw?

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11-14-2011 , 02:10 PM

#13170

51outs

grinder

Join Date: May 2008 Posts: 560

Quote:

Originally Posted by 51outs

11/14 Lower

Squat- 220x5,5,1 (first rep of 3rd set I pulled my right glute, so I stopped and didn't finish my set)
RDL- 205x8x3
Calf Raises- 3x8

So today I encountered my first injury while doing SS. I guess this type of stuff happens when people start to lift heavy (heavy for me atleast)

About the injury: It does not hurt when I walk or do body weight squats but I can feel that the muscle was pulled. I do not think it is very serious but I am unsure of the best way to go about treating this injury.

What is the best way to go about treating this injury? In terms of both stuff to do immediately (ex: icing) and info such as recovery days ect.

I feel like my warm up to my heavy set is not the best either. Today my progression was like this:

135x6
170x3
190x2
210x1
220x5

Any info about how to treat this injury or critique on my warm-up sets would be helpful. I am also going to post this in the beginner thread so my post gets more looks. Should I be doing light squat days to make sure I do not injure myself further? Any info on this would help, thanks

This was taken out of my log, any advice on how to treat this would be helpful. Thanks

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11-14-2011 , 02:13 PM

#13171

funkyfood

old hand

Join Date: Sep 2007 Posts: 1,500

SS says warm ups should be:

45 (empty bar) x 5
45 (empty bar) x 5
5 reps of some weight
3 reps of more weight
2 reps of more weight
workset

try to divide up the weight relatively evenly between your workset and the empty bar for the warmup sets between your workset and the first warmup

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11-14-2011 , 02:39 PM

#13172

The Yugoslavian

STTF HUC II Winner

Join Date: Sep 2004 Posts: 25,102

51outs - are you doing SMR stuff (rolling out muscle adhesions)? I'd for sure do that to all muscles around the injury and potentially the pulled muscle itself (but I'd be more careful there). Only after doing that would I do additional stretching on that area or surrounding areas.

Were the RDLs light for you? It seems to me those would be harder to do with a glute injury than the squats.

Also, definitely work up slowly next time you do squats and just don't do them if you feel that muscle isn't good yet.

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11-14-2011 , 02:42 PM

#13173

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,699

51,

you can use this google docs sheet for warm-ups: https://docs.google.com/spreadsheet/...thkey=CPfCneMN

Personally I like a single around 10-15 lbs away from my work set like you for the squat.

Icing is always a good idea. Is the pain sharp? If so, wait until it dulls then start doing the rehab prescribed on the SS forums (think it's in a sticky). A bit hard to use compression on your glutes, so that won't work...

ETA: not so sure SMR is a good idea if the pain is a bit bad, but after it's subsided then sure.

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11-14-2011 , 02:55 PM

#13174

51outs

grinder

Join Date: May 2008 Posts: 560

Quote:

Originally Posted by funkyfood

okay thanks, will follow this format next time

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11-14-2011 , 03:00 PM

#13175

51outs

grinder

Join Date: May 2008 Posts: 560

Quote:

Originally Posted by The Yugoslavian

I am not currently rolling at all. I have to do some research on this cause this is a new idea to me.

RDL's were not that hard on my glute, towards the end of the third set I started to feel it a bit though. Yes I plan on taking it slow on my next squat workouts.

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