2014 Weight Lifting!!!!
08-27-17, 08:09 AM
#851
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Try hex squats.
....
For simple basement or garage gyms, they're also good (and very safe) if you don't have room for a power rack. I use dense foam pads, 1/2" thick, on the floor so the weights don't make so much noise when I lower them to the floor.
https://www.strengthandconditioningr...-bar-deadlift/
See "deficit pulls" here:
https://www.t-nation.com/training/5-...ift-variations
....
For simple basement or garage gyms, they're also good (and very safe) if you don't have room for a power rack. I use dense foam pads, 1/2" thick, on the floor so the weights don't make so much noise when I lower them to the floor.
https://www.strengthandconditioningr...-bar-deadlift/
See "deficit pulls" here:
https://www.t-nation.com/training/5-...ift-variations
10-12-17, 11:26 AM
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10-12-17, 11:32 AM
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Well... I'm stuck with weights (non-aerobic, indoors) as the smoky air quality from the NorCal fires is pretty awful here. Wearing a mask as I type this [still, blessed I'm not impacted further.] We do have a Winter series continuing for a few more weekends here though.
As a followup to the most recent conversation here I did get a hex/trap bar and have been working with it. I need to get some 2" grip expanders as I've lost my "American Ninja Warrior forearm mighty-grip" abilities... It's a lot of weight hanging off my arms. I am waiting for a squat rack too. I also think I'm getting over the DOMS hump with a concerted effort to go heavy every three days.
As a followup to the most recent conversation here I did get a hex/trap bar and have been working with it. I need to get some 2" grip expanders as I've lost my "American Ninja Warrior forearm mighty-grip" abilities... It's a lot of weight hanging off my arms. I am waiting for a squat rack too. I also think I'm getting over the DOMS hump with a concerted effort to go heavy every three days.
10-12-17, 01:29 PM
#855
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Ohh, man. I hope everything goes fine.
10-12-17, 02:29 PM
#856
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As a followup to the most recent conversation here I did get a hex/trap bar and have been working with it. I need to get some 2" grip expanders as I've lost my "American Ninja Warrior forearm mighty-grip" abilities... It's a lot of weight hanging off my arms. I am waiting for a squat rack too. I also think I'm getting over the DOMS hump with a concerted effort to go heavy every three days.
10-12-17, 02:41 PM
#857
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When I'm leveling-up my dead lifts and things are getting heavy, I don't use any assistance during the warmup sets then I use a belt and hooks. That way my core and grip strength don't limit what my legs and back can do because that's the ultimate goal for doing dead lifts for me. Core and grip strength are secondary.
But, as the target weights go up, so do the warmup weights. So, my core and grip strength are still progressing.
But, as the target weights go up, so do the warmup weights. So, my core and grip strength are still progressing.
10-12-17, 03:14 PM
#858
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I have lifters straps but my bar is only 1" (25mm) and still leaves the weight hanging on the shortest fingers more than in the grip. Better bars are bigger and some even have rotating handles with three sizes. I just got my Yes2All 2.2" slip-on grips today - they seem too big - but way better than 1". Combined with my wrist straps i think they will work well.
The other annoying thing with my bar is that I have 45# bumbers and can only fit three and that's without the locking collar. Crazy but most of them are like that. I might end up selling this and getting the CAP one.
Half of my squat rack delivery went missing (FedEx) but the folks at BodySolid are great and are sending a replacement.
One more thing; I just received a "Landmine" for my oly bar. I've never used one but I see there are some cool single (and double) leg exercises you can use it for (not just a cross-fit thing!)
The other annoying thing with my bar is that I have 45# bumbers and can only fit three and that's without the locking collar. Crazy but most of them are like that. I might end up selling this and getting the CAP one.
Half of my squat rack delivery went missing (FedEx) but the folks at BodySolid are great and are sending a replacement.
One more thing; I just received a "Landmine" for my oly bar. I've never used one but I see there are some cool single (and double) leg exercises you can use it for (not just a cross-fit thing!)
10-13-17, 11:22 AM
#859
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I regards to people's talk of excessive DOMS and nutrition: if you're lifting heavy weights multiple times per week, you should probably be getting close to 1 g of protein per lb of bodyweight per day, spread out in multiple, (4-6), meals per day. This might help address some of the extended DOMS people experience. For many people here, that's going to be in the neighborhood 200g of protein *per day*, or about 1.5 lbs of chicken breast per day. Just for one day, try tracking a typical day's worth of meals and see how much protein you're actually eating. I bet it's less than you think.
Also, once trained up for the different muscle firing patterns, everyone can do WAY more weight on one-legged/bulgarian squats than simply 50% of their 2 leg weight. The bilateral strength deficit is real. I'm just an anecdote, but I can Bulgarian squat 2x100lbs dumbbells and a 20 lbs weight vest for sets of 8. I cannot barbell back squat 440 lbs at all.
Also, once trained up for the different muscle firing patterns, everyone can do WAY more weight on one-legged/bulgarian squats than simply 50% of their 2 leg weight. The bilateral strength deficit is real. I'm just an anecdote, but I can Bulgarian squat 2x100lbs dumbbells and a 20 lbs weight vest for sets of 8. I cannot barbell back squat 440 lbs at all.
The question is if split squats are as beneficial as back squats. The formula I'd used for estimating the two legged weight was "add 1/4 of bodyweight to dumbbell total then double" - but, as you say, this in no way the case (even my numbers show this). Not so important now I decided to get splurge for a rack anyways.
I was reading about Jason Kenny's routine:
10 x 145Kg back squat
Leg press
5 x 160Kg hexbar deadlift (or start raised for 200Kg)
I think I'll stick to sets of 10-12 for back squat. Although I feel that lower reps is always better for strength, I think at my age staying on the higher rep side is better/safer. Dead lift can be lower reps.
10-13-17, 12:49 PM
#860
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I've read similar good things about unilateral (single-leg) exercises. I'm a big fan of single-leg leg press.
And, yes, muscle imbalances are real and most of us have them.
And, yes, muscle imbalances are real and most of us have them.
10-13-17, 12:53 PM
#861
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Yeah, I do need to keep track - I'll look for an App to help. I know I take 45g of "Naked Whey" a day but don't want to rely on supplements any more than this.
The question is if split squats are as beneficial as back squats. The formula I'd used for estimating the two legged weight was "add 1/4 of bodyweight to dumbbell total then double" - but, as you say, this in no way the case (even my numbers show this). Not so important now I decided to get splurge for a rack anyways.
I was reading about Jason Kenny's routine:
10 x 145Kg back squat
Leg press
5 x 160Kg hexbar deadlift (or start raised for 200Kg)
I think I'll stick to sets of 10-12 for back squat. Although I feel that lower reps is always better for strength, I think at my age staying on the higher rep side is better/safer. Dead lift can be lower reps.
The question is if split squats are as beneficial as back squats. The formula I'd used for estimating the two legged weight was "add 1/4 of bodyweight to dumbbell total then double" - but, as you say, this in no way the case (even my numbers show this). Not so important now I decided to get splurge for a rack anyways.
I was reading about Jason Kenny's routine:
10 x 145Kg back squat
Leg press
5 x 160Kg hexbar deadlift (or start raised for 200Kg)
I think I'll stick to sets of 10-12 for back squat. Although I feel that lower reps is always better for strength, I think at my age staying on the higher rep side is better/safer. Dead lift can be lower reps.
10-13-17, 01:02 PM
#863
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Just to add a little more context here's more of the article.
1: SQUAT FOR STRENGTH AND POWER
“For bigger leg muscles, general muscle definition and leg power, you will not find a better exercise than the squat. When you are squatting well it feels great but if you’re struggling it can feel like a horrendous exercise. In particular, when you do lots of repetitions it really starts to bite.
"To build strength and power we try to vary the exercise a lot. So we might do three sets of ten squats, a one-rep max, or explosive squats with lighter weights during which the aim is to produce as much power as possible.
"The most important thing is to get your technique right. I personally focus on keeping the weight on my heels, keeping my chest up, staying in control on the way down, and being explosive on the way up. But you should get a trainer to make sure you get it right. During a gym session I will do 10 squats with a 145kg barbell.”
“For bigger leg muscles, general muscle definition and leg power, you will not find a better exercise than the squat. When you are squatting well it feels great but if you’re struggling it can feel like a horrendous exercise. In particular, when you do lots of repetitions it really starts to bite.
"To build strength and power we try to vary the exercise a lot. So we might do three sets of ten squats, a one-rep max, or explosive squats with lighter weights during which the aim is to produce as much power as possible.
"The most important thing is to get your technique right. I personally focus on keeping the weight on my heels, keeping my chest up, staying in control on the way down, and being explosive on the way up. But you should get a trainer to make sure you get it right. During a gym session I will do 10 squats with a 145kg barbell.”
10-13-17, 01:07 PM
#864
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The whole article here (yes it's a "how to for general populous" article but it's one of very few references to actual sprinters workouts.)
How to get legs like track cyclist Jason Kenny - Telegraph
How to get legs like track cyclist Jason Kenny - Telegraph
10-13-17, 01:16 PM
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The whole article here (yes it's a "how to for general populous" article but it's one of very few references to actual sprinters workouts.)
How to get legs like track cyclist Jason Kenny - Telegraph
How to get legs like track cyclist Jason Kenny - Telegraph
10-13-17, 02:51 PM
#866
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One thing I’ve found help some people keep the weight over their heels is to roll the bar slightly down the back than feels natural at first.
I see tons of cyclists lifting for the first time hold the bar too high up into the shoulders/almost neck and they end up curling their back as they drive up because their back and core isn’t engaged properly.
I see tons of cyclists lifting for the first time hold the bar too high up into the shoulders/almost neck and they end up curling their back as they drive up because their back and core isn’t engaged properly.
10-13-17, 03:57 PM
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One thing I’ve found help some people keep the weight over their heels is to roll the bar slightly down the back than feels natural at first.
I see tons of cyclists lifting for the first time hold the bar too high up into the shoulders/almost neck and they end up curling their back as they drive up because their back and core isn’t engaged properly.
I see tons of cyclists lifting for the first time hold the bar too high up into the shoulders/almost neck and they end up curling their back as they drive up because their back and core isn’t engaged properly.
With credentials like these, all I said was, "Yes, sir!"
Coffee?s Gym ? COFFEE'S GYM
Not trying to discredit you. I'm a fan of the low bar back squat myself. Just offering a different point of view.
10-13-17, 06:10 PM
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I knew Coffee's Gym, or knew of it, growing up there.
In fact, I remember going to Fitness Depot to get a mouth guard when I was taking Tae Kwan Do in elementary school.
In fact, I remember going to Fitness Depot to get a mouth guard when I was taking Tae Kwan Do in elementary school.
10-14-17, 12:32 AM
#870
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High bar vs low bar squat is a often dictated by anatomy and proportions, and I don't think it's fair to tell people that they always need to "put the back lower on their back" as a general rule. It'd be like suggesting EVERYONE always go to longer/shorter cranks than they think.
Bar higher up on the traps will allow the torso to be more upright in the hole, typically allows a greater range of motion and is a slightly more quad dominant movement. High bar squats are also usually done with a narrower stance, and usually more natural for people with shorter femurs and naturally flexible angles. High bar squats are more commonly associated with olympic weightlifters as it more closely mimics the ROM and posture of a front squat.
Low bar squat is usually accompanied with a wider stance, a lower torso angle/more lean in the hole, a shorter ROM, and often times slightly heavier weights. Powerlifters usually low bar squat with a wide stance to make the ROM the shortest so they can lift the heaviest weights. EDIT: Low bar squats also recruit more posterior chain, glutes/hams, etc.
All types of barbell squats should be performed with a full breath and tight core, regardless of bar position.
Bar higher up on the traps will allow the torso to be more upright in the hole, typically allows a greater range of motion and is a slightly more quad dominant movement. High bar squats are also usually done with a narrower stance, and usually more natural for people with shorter femurs and naturally flexible angles. High bar squats are more commonly associated with olympic weightlifters as it more closely mimics the ROM and posture of a front squat.
Low bar squat is usually accompanied with a wider stance, a lower torso angle/more lean in the hole, a shorter ROM, and often times slightly heavier weights. Powerlifters usually low bar squat with a wide stance to make the ROM the shortest so they can lift the heaviest weights. EDIT: Low bar squats also recruit more posterior chain, glutes/hams, etc.
All types of barbell squats should be performed with a full breath and tight core, regardless of bar position.
I wouldn’t profess to have enough knowledge to be telling everyone what to do
10-15-17, 11:46 AM
#872
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That's a nice milestone.
It's the off-season. It's tempting to push hard. But, slow and stead wins in the gym.
Don't be like me. I pushed really hard and fast this summer and tore my hamstring. That set me back several weeks. I was pissed more at myself than at the event happening...because looking back, I was pushing too fast.
10-15-17, 12:47 PM
#873
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High Five! (seriously)
That's a nice milestone.
It's the off-season. It's tempting to push hard. But, slow and stead wins in the gym.
Don't be like me. I pushed really hard and fast this summer and tore my hamstring. That set me back several weeks. I was pissed more at myself than at the event happening...because looking back, I was pushing too fast.
That's a nice milestone.
It's the off-season. It's tempting to push hard. But, slow and stead wins in the gym.
Don't be like me. I pushed really hard and fast this summer and tore my hamstring. That set me back several weeks. I was pissed more at myself than at the event happening...because looking back, I was pushing too fast.
10-15-17, 12:56 PM
#874
Lapped 3x
As Carleton mentioned, slow and steady is what wins in the lifting game. Many people think that the first goal of weightlifting to improve athletic performance is to give you a bigger engine. That is not true. It may be what we're after in the end, but the first goal is injury prevention. Getting stronger doesn't just make us faster, it makes us more resilient to the stresses we put on our bodies. This includes training stresses and traumatic stresses (like crashes).
If you have any questions down the road, let us know. Much tonnage has been hoisted amongst the members of this board.
EDIT: I see you're working with a coach already. Stick to their plan instead of asking questions here, unless you are SERIOUSLY doubting something. They know more about what has been working for you (and what doesn't) than any of us will.