I hip thrusted for the first time today and I have severely underestimated the difficulty of this exercise
By domino Go To PostI hip thrusted for the first time today and I have severely underestimated the difficulty of this exercise
The women that are hip thrusting 315+ at the gym astound me every time I see'em. I have yet to try the exercise, but it clearly works for them.
I have a question for ya'll about squatting. For the past, I don't know, 15 years, I've squatted barefoot. It's been fine, but I can barely make it past parallel because my left ankle has terrible mobility. A few weeks ago, I bought some squat shoes (Adidas Powerlift 5s. tempted to return them, they are very narrow), and I've squatted twice in them. The second time, I heard/felt a crack in my lower back, which has never happened before. I've strained the muscles down there a few times, but never heard anything. I was out of commission for a couple days, but I had a fantastic deadlift workout on Saturday.
How can I safely transition to using squat shoes? I really enjoy the increased range of motion, but it feels like I'm falling forward, which I think caused the injury. Is it as simple as focusing on pushing through the ground with my heels?
Could be the change of position, padding too, that's causing it and you are doing a more (or perhaps less?) flexion of your back with load that you are not used too or not enough mobility there or hips which you now trying to force with your new shoes. Have you also tried squatting with weights or support under the feet, does that make a difference? Also maybe try to lower your weights first before you go back to pre-shoes.
By balddemon Go To PostThe women that are hip thrusting 315+ at the gym astound me every time I see'em. I have yet to try the exercise, but it clearly works for them.
the chick that showed me how to set it up put me through a Wellness Division competitor style leg day today and I don't think I'll be able to walk until Friday
5 sec tempo Hack Squats should be banned from existence
also i would say if you are using those lifter shoes to rebuild the weight from scratch because you are squatting w/ an entirely new base now
By You got 14 bricks right there? Go To PostBeen working out with my nephews, the 11 year old has an actual chest and V-shape going on that's hilarious cause of how young he is, and the 13 year old is now 5'10 and about 155-160lbs with visible abs. The older one been doing cross country and has lost a lot of baby fat in the last year, his face is chiseled looking now with a defined jawline. Once his cross country & basketball season are over we gonna start doing strength training, he said he wants to learn how to deadlift, plus he's tired of me beating in him in sprints so he wants to get more explosive. This type of stuff makes me wish I had sons/daughters, working out with them is fun.
Took my baby boy to the gym on Tuesday for the first time since he didn't have school, his first time lifting weights. We did bench, no weights except for his last set we put some 5lbs on each side and he was able to do it pretty easily, did incline after, really just focused on form and him getting used to breathing properly. Did some tricep stuff, and dumbbell stuff too. Was proud of him, he probably could have lifted more, but it was all about form, breathing and explaining what muscles are worked with the movements. Gonna do deadlifts next time, we got free trials at the NYSC, they didn't even ask him his age lol
I hate every mother fucker who has barely visible love handles at like 25% body fat. I'm starting to see abs and I STILL got them thangs hangijg
By data Go To PostI hate every mother fucker who has barely visible love handles at like 25% body fat. I'm starting to see abs and I STILL got them thangs hangijg😎
cardio back to where it was mashallah. Managed 30 miles on the bike through mud and wind without bonking or my lungs lighting up on fire 5 miles in. Went on to play an hour of 6 a side football a hour later. Legs feeling good.
Just in time for the weather to go to shit and lose my conditioning again lol
Just in time for the weather to go to shit and lose my conditioning again lol
By domino Go To Post22 lb PR on deadlift today to hit 396
training w/ the monsters is paying off quick it's easy to make progress when you got folks casually hitting 600/400/600+ to train with
deadlift is fucking shooting rn. hit 418 today and it was easier than the 396
this meet in february is about to be stupid
By domino Go To Postdeadlift is fucking shooting rn. hit 418 today and it was easier than the 396Bro me hitting 405lbs dead 1RM PB at 155lbs was scary. I highly recommend not going past that.
this meet in february is about to be stupid
By Lunatic Go To PostBro me hitting 405lbs dead 1RM PB at 155lbs was scary. I highly recommend not going past that.did you pull sumo or conventional? you couldnt pay me to pull that conventional. 352 conventional had me seeing the reaper
By data Go To PostI need to buy elbow sleeves I thinkStraps breh and also if you are doing 3 plates bench always have a spotter.
3 plate bench isnt far away
By domino Go To Postdid you pull sumo or conventional? you couldnt pay me to pull that conventional. 352 conventional had me seeing the reaperConventual with straps could only do it for 1 month at my fittest. Straps allow you to do so much more but I highly recommend if you're over 30 yrs to never attempt without a weight belt or a spotter. I know you are shorter but bro fucking up your back is not worth it.
By Lunatic Go To PostConventual with straps could only do it for 1 month at my fittest. Straps allow you to do so much more but I highly recommend if you're over 30 yrs to never attempt without a weight belt or a spotter. I know you are shorter but bro fucking up your back is not worth it.
oh yeah i have a belt and a coach for all this powerlifting stuff. only been working with him for about 6 weeks but my squat and deadlift tech are night and day already. bench was already pretty solid
By domino Go To Postoh yeah i have a belt and a coach for all this powerlifting stuff. only been working with him for about 6 weeks but my squat and deadlift tech are night and day already. bench was already pretty solidSo you should start focusing on concentration or negative reps. So high reps; but I know it is boring as fuck but boy it makes a difference. The vascularity you get from it is incredible. I've seen your physique and you're already there at your limit naturally. If you keep on going I fear you will cause irreparable damage to yourself.
By Lunatic Go To PostSo you should start focusing on concentration or negative reps. So high reps; but I know it is boring as fuck but boy it makes a difference. The vascularity you get from it is incredible. I've seen your physique and you're already there at your limit naturally. If you keep on going I fear you will cause irreparable damage to yourself.Idk how long I will powerlift competitively but it’s a fun diversion from the crazy busy season at work rn. At least through February, maybe longer after that depending on how I do at the meet. 450/320/500 seems well within my grasp now when a just a few months ago 400/300/400 seemed like a far out goal.
Played basketball yesterday, my fitbit said 272 mins in cardio/fat burning, 18 mins in peak heart range. Being able to go hard like that is a joy considering I was in the hospital last year with a life threatening lung issue. And the defense, was like a beige cloud just blotting out all sun rays of offense.
Going back to a gym on Monday for the first time in 7 years. Stopped back then due to a cartilage tear in my left knee and my recovery after the operation was pretty terrible.
Wish me luck, lads. I don’t want to fuck the other knee up too.
Wish me luck, lads. I don’t want to fuck the other knee up too.
By HonestVapes Go To PostGoing back to a gym on Monday for the first time in 7 years. Stopped back then due to a cartilage tear in my left knee and my recovery after the operation was pretty terrible.Go
Wish me luck, lads. I don’t want to fuck the other knee up too.
Slow
By domino Go To Postpeople that enjoy squats are psychoticHate squats as well but dead lifts on back day are my highlight of the week.
these days are by far the worst days of prep
Kept it light and low volume but I got back into some bench, squats and rows today. Despite it being so long since I’ve done a barbell routine, my form felt pretty good. Didn’t think I’d still have the flexibility in my shoulders for low bar squats but I got the bar in position straight away. Felt great to get back into it.
Into my second week back now. Feeling comfortable with everything and made some adjustments. For instance, I’ve give up on bent over barbell rows in favour of alternative exercises. Same with standard deadlifts, I’m sticking with the trap bar for them since it’s just a much more comfortable way to lift for me currently.
This week/past two workouts I’ve been trying to gauge roughly where I’m at with my strength for bench/squats/deads/ohp. Albeit I’m not pushing my lower body lifts as much as I could since I don’t fancy another operation on my left meniscus.
Currently I’m at:
Bench 50KG x 8
Squat 50KG x 5
OHP 35KG x 5
Deadlift 72.5KG x 5 (trap bar)
I used to be at:
Bench 100KG x 1
Squat 140KG x 3
OHP 70KG x 1
Deadlift 130KG x 3 (standard bar)
I’d like to at least get back to 100KG on squats over the next year. It was always my favourite workout. Hopefully I can get my deadlifts up too, maybe even above my squat weight for once. Always used to seem like my grip failed me above 130KG.
This week/past two workouts I’ve been trying to gauge roughly where I’m at with my strength for bench/squats/deads/ohp. Albeit I’m not pushing my lower body lifts as much as I could since I don’t fancy another operation on my left meniscus.
Currently I’m at:
Bench 50KG x 8
Squat 50KG x 5
OHP 35KG x 5
Deadlift 72.5KG x 5 (trap bar)
I used to be at:
Bench 100KG x 1
Squat 140KG x 3
OHP 70KG x 1
Deadlift 130KG x 3 (standard bar)
I’d like to at least get back to 100KG on squats over the next year. It was always my favourite workout. Hopefully I can get my deadlifts up too, maybe even above my squat weight for once. Always used to seem like my grip failed me above 130KG.
By Lupercal Go To PostWould recommend to Vapes to keep it light for atleast a month, got to build back up those tendons.That’s a good point, something I hadn’t considered at first. I’m still feeling things out again, but I’ve dropped down to 40KG on squat since if anything will bother my left knee, it’ll be that.
Also dropped down to 30KG on OHP. I’m not happy with how it felt this week on my lower back and shoulders.
Bench and deadlifts, I’m gonna stick with my current weight and start working up from that in a couple weeks. I’m feeling really comfortable with both of those currently.
Yeah, just keep at those weight levels a bit before going up.
Many an injury has been made with restarting a lifting schedule.
Some core work / stretching would also be a plus, I usually do a 10 min warmup dynamic stretch and some cardio before I even pickup a weight.
Many an injury has been made with restarting a lifting schedule.
Some core work / stretching would also be a plus, I usually do a 10 min warmup dynamic stretch and some cardio before I even pickup a weight.
Jamal Browner casually pulled up to my gym today. I guess he is from the area
Also had to rescue me out of my Inzers I used for the first time 💀
Also had to rescue me out of my Inzers I used for the first time 💀
Shoulder day humbles you real quick
Nice 225 incline the other day bud, too bad I'm gonna make you struggle for this 135 overhead for 8 reps now 🥲
Nice 225 incline the other day bud, too bad I'm gonna make you struggle for this 135 overhead for 8 reps now 🥲
That's how my apartment gym has been. Just as quiet as usual.
My lifting shoes are working out quite nicely, but I was plateauing hard on squats so I lowered my training max and changed the rep scheme back to 5/3/1. I also changed the Boring but Big sets to box squats, and it feels like those have been great for my hips and quads. Might add front squats as well, but I've never done those in my life lol.
Goal this year is to really grow the fuck out of my legs, get back to a 445 deadlift at 180lbs (conventional btw), and rep 225 on bench for 8-10 reps. Biggest thing for me moving forward is dialing in my sleep, food, and cardio - in that order.
My lifting shoes are working out quite nicely, but I was plateauing hard on squats so I lowered my training max and changed the rep scheme back to 5/3/1. I also changed the Boring but Big sets to box squats, and it feels like those have been great for my hips and quads. Might add front squats as well, but I've never done those in my life lol.
Goal this year is to really grow the fuck out of my legs, get back to a 445 deadlift at 180lbs (conventional btw), and rep 225 on bench for 8-10 reps. Biggest thing for me moving forward is dialing in my sleep, food, and cardio - in that order.