Injuries are a good enough reason for me to where a belt, especially if it was re-occuring

I personally think it would be more productive for you to learn to:

- Keep your trunk stable -- contracting your abs (and keeping them tight) will both brace your torso and keep your lower back muscles from hyperextension, in other words, lock your spine in the neutral position it needs to be in.

- Work on body awareness/proprioception. It might help to take video of yourself and watch it immediately after a set. What does the tension on your hamstrings feel like, and what does it feel like when your ass comes forward at the bottom? At what point does your spine come out of neutral?

- Wouldn't hurt to work on hamstring flexibility imo

70kg is really not that heavy unless you weigh 55kg.

I'm just so goddamned tired of going through this cycle. And it ****s up my training every time. I just want to get a decent 3 months in doing SS every week, but this back problem keeps throwing a huge block in the road.

I posted some videos of my squats. Rip basically said they looked fine but a little high. So I tried going lower, maybe that made me do something wrong and get my back out of shape, idk.

I think I'll try using a belt for a while and then reevaluate.

(oh and I know 70kg is lol for using a belt, I'm just a cripple)

One thing to consider is that the deeper you go, the harder your hamstrings and back are fighting for your pelvis. If you are actually holding your back in extension correctly, your back could just be getting worked much harder than you are used to.

If your back feels worn out and muscularly sore, that's OK and it will get better. You could do some back extensions as supplemental work if you want.

xpost from my log

question: i can DB bench 90s 3x5, but on the BB it's only 185. shouldn't my BB bench be higher? should i assume by BB bench form is bad?

weaker tris/delts the problem?

weigh aroudn 210. around 6 foot. Want to lose some weight and basically tone up a little. ANyone got any plans? Like legit workouts. More namely, I want tone my legs and stomach. Thighs.

Also, what is a good way to get into a habit or working out

Yeah that seems like super wtf. 90s is pretty good. Seems like you could do 2 plates if you can do 90s

I'd guess your DB bench ROM is quite a bit shorter.

So I have kinda browsed the whole ss book and I missed any section where Rip covers off day workouts.

On off days what can be done?

I feel like my body needs to do something today...

I would just do SS every other day until you need the extra off day. If you don't have a busy real-world schedule I think this is optimal for more or less everyone.

In my experience you don't really need the extra day until you get pretty far along.

i thought of the ROM as well, but i'll have to check it out tomorrow or so. i use the incorrect DB setup, so the first rep is a legit press from the shoulders without stretch reflex.

off day work can be light cardio, stretching/mobility work, light sport technique stuff....and eating.

i think you mean "only free test increased in trained subjects". FT also increased in the untrained group, among other hormones.

On my deadlift day, I can follow the warmup set guide in SS and work up to a set of 5 instead of doing 1 set of 1?

I feel like unless I'm really loading my 1 rep its wasting the DL.

Huh? The dl workset is supposed to be a set of 5, not a set of a one. A set of one is a max effort and not something for beginners. Read, don't browse, plz.

I misread something a while back and never corrected it, my bad.

I read a lot about treadmills not engaging the hamstrings properly around here. Does anyone have a link to a discussion ect. on this topic?

Treadmills simply have a lower energy cost associated with them as opposed to running outside. Also, outside obviously has to have alot more variation (up and down hills, different surfaces) than your standard treadmill. I found a study that showed that running on an incline 'almost' equals outdoor running.

http://www.cathletics.com/forum/arch...hp?t-3498.html

As for hamstring activation, that shouldn't be the only reason outside is superior. Don't tell me weather is an issue, I see people outside running in -40 degrees celcius (I live in Ottawa), so if they can do it you can. Or find an inside track if you absolutely need to.

Ok, question of my own.

Recently I tore my miniscus (sp?), or cartilidge in my right knee attempting to do pistols. Guess I went down to far or whatever. Felt fine at the time, but the next morning not so much. Just a general feeling of instability and weakness. I figured it wasn't a huge deal and kept doing SS by the book (I was a month in). Obv. after a month I went to a sports medicine clinic where I was diagnosed. Now I can't do ANY excercise involving my lower body for 2 weeks, and after that only light cardio while I await X-ray results. Obviously I'd like to still do some excercise, but SS is horribad if you take out the lower body (no squats, deads, cleans).

Is there any kind of program I could gain from? I will obviously restart SS from the beginning once my knee is healthy. In the meantime, I've been benching/pressing (alternating) and adding in chins/pullups alternating and some ab work.

Going to be frustrating resembling all the bro-tards who only do upper body work for the next bit, but what are the best exercises I can do for my back that don't involve the lower body? And since I won't be doing lower body work, how can I add a bit more volume into my weekly workload to fight boredom? Any advice is appreciated.

Unilateral lower body work with the other leg.
SLDLs perhaps. Seated rows, face pulls, etc.

Should I be working on the other leg on its own? Seems that would just create a strength imbalance for when I return to SS. I contemplated SLDL's, but it seems no matter what your knee is still going to be used a bit, even if only racking/unracking the bar. I'm not sure though, this is basing this off of youtube clips since I've never done or seen stiff legged deadlifts. Is this fear justified? Seated rows and face pulls seems like a good idea for some back work, time to add it to my ******ed bro-routine.

Hardgrove, hamstrings are used to accelerate the leg back when running. it doesn't happen when the ground does that for you. the hamstring is still used to slow the foot down before contact and iirc to stabilize on contact.

There's a contralateral strength effect i.e. strength training one leg has a spillover of strength increase in the other leg (mostly due to neural drive and related mechanisms).

If you think SLDLs may still put stress on the knee, try unilateral RDLs with DBs.

when one stops making linear gains on SS. i.e. can't progress MWF. Why isn't the schedule changed to allow for an extra rest day... so basically instead of 1 on 1 off, 1 on 2 off and continue to add weight. vs advanced novice/PP, etc...

Just curious...

Active recovery is superior.

BarStar, MI101, ty.