Planet Rugby Forum

425lb/194kg front squat from last year. Should of done the 440/200kg

https://youtu.be/xr6tP5im3QE

Nolanator wrote:DLs felt good this morning. Think the technique is improving bit by bit.

DL: 170x3,3 180x1,1, 170x5
Hip thrusts: 210x10 / Pull ups: BW x8, 3 sets
SA cable row
Back extensions
Narrow LPD
Curls

DLs. Tell me how bad they are, Flaps! Some were better than others, clearly.
In the second set I found myself leaning backwards more. Think it helped take a bit of the load off my lower back and might help me keep my chest up.

That belt (while aiding your internal core strength) can also act as an additional hinge point resulting in your upper torso not staying upright.

I've found that wearing it higher feels good for bracing against with my diaphragm and upper core. Probably true that it's giving me a second hinge point for DLs, though.

mr flaps wrote:425lb/194kg front squat from last year. Should of done the 440/200kg

https://youtu.be/xr6tP5im3QE

Big.
Your torso goes way further forward than mine on front squats, more of a lean.

Nolanator wrote:I've found that wearing it higher feels good for bracing against with my diaphragm and upper core. Probably true that it's giving me a second hinge point for DLs, though.

I am the same with dead’s. Bench and squat it goes round my belly button. Deads it goes further up. It feels more comfortable there while deadlifting.

What you said about learning back more, My deadlift feels the best when I get as much weight behind the bar as possible.

newportblue wrote:

Nolanator wrote:I've found that wearing it higher feels good for bracing against with my diaphragm and upper core. Probably true that it's giving me a second hinge point for DLs, though.

I am the same with dead’s. Bench and squat it goes round my belly button. Deads it goes further up. It feels more comfortable there while deadlifting.

What you said about learning back more, My deadlift feels the best when I get as much weight behind the bar as possible.

Yeah, I definitely think I've been keeping my weight above the bar, rather than behind it.
Wearing the belt higher for DLs also helps minimise rolls of flab getting in the way as you're bent double.

Nolanator wrote:

mr flaps wrote:425lb/194kg front squat from last year. Should of done the 440/200kg

https://youtu.be/xr6tP5im3QE

Big.
Your torso goes way further forward than mine on front squats, more of a lean.

I could do with staying a little more upright.

feckwanker wrote:

Nolanator wrote:DLs felt good this morning. Think the technique is improving bit by bit.

DL: 170x3,3 180x1,1, 170x5
Hip thrusts: 210x10 / Pull ups: BW x8, 3 sets
SA cable row
Back extensions
Narrow LPD
Curls

DLs. Tell me how bad they are, Flaps! Some were better than others, clearly.
In the second set I found myself leaning backwards more. Think it helped take a bit of the load off my lower back and might help me keep my chest up.

That belt (while aiding your internal core strength) can also act as an additional hinge point resulting in your upper torso not staying upright.

Beat me to it.

Nolanator wrote:

newportblue wrote:

Nolanator wrote:I've found that wearing it higher feels good for bracing against with my diaphragm and upper core. Probably true that it's giving me a second hinge point for DLs, though.

I am the same with dead’s. Bench and squat it goes round my belly button. Deads it goes further up. It feels more comfortable there while deadlifting.

What you said about learning back more, My deadlift feels the best when I get as much weight behind the bar as possible.

Yeah, I definitely think I've been keeping my weight above the bar, rather than behind it.
Wearing the belt higher for DLs also helps minimise rolls of flab getting in the way as you're bent double.

Safety bar good mornings will really help with this. They also pack on a lot of muscle.

Wish I had access to a safety bar!

Nolanator wrote:Wish I had access to a safety bar!

I had to but my own. I’m very lucky with the facility I have to train in, its very well equipped and not being a huge commercial gym I can leave all of my kit there.

OK guys - need some free expert advice about my current training sessions. I feel I am in a bit of a rut. Been doing the following sessions for the last 12 weeks as the golf season has wound down.

I'm 60 years old and have been doing weights for 35 years on and off and as bulked up as I want to be - 5'10 and just under 100kgs. Have very dodgy knees - usual cartilage and osteoarthritis issues (skiing, squash, rugby, football, etc) plus I had sceptic arthritis in left knee a year ago and had a couple of arthroscopies on it to drain infection. Knee seized and I had lots of muscle wastage which took me I about 6 months to sort out. However I can't run and need to avoid any exercises involving impact on my knees like the treadmill. I just want to keep fit and toned and avoid piling on the weight, no need to build big show off muscles at my age!

I'm going to gym 4 times a week for about 75-90 mins a session. I go evenings which suits as I am still working and gym is quiet so no queueing. Gym is well equipped with everything imaginable (David Lloyd). Current session is aerobic plus 3 mini circuits and I don't have more than a minute or two rest between each set/rep, it takes all my time to do the session. Given my age I have no desire to go above 50kgs for any exercise. I've done that in the past and lifted big weights but don't want to risk joints and happier doing more reps rather than more weight. I alternate between two sessions:

Session A
- 30 mins on static bike - mid range resistance and high pace

Circuit 1a
- 4 x 15 sit ups with 4kg medicine ball against mini trampoline
- 4 x 15 each leg, seated straight leg raises
- 4 x 15 each leg, seated leg raise from knee using sponge roll under knee (trying to build up inner quads)

Circuit 2a (free weights)
- 4 x 8 preacher arm curl - 30kg
- 4 x 8 seated tricep press - 22kg
- 4 x 8 single arm tricep extension 12.5kg


Circuit 3a (machine weights)
- 4 x 8 seated chest press - 45kg
- 4 x 8 seated lateral pull down - 45kg
- 4 x 8 seated pectoral fly - 40kg

Session B
- 30 mins cross trainer - mid range resistance and high pace

Circuit 1b
- 4 x 20 sit ups on Swiss ball
- 4 x 20 sit to stands with 8kg weight

Circuit 2b ( free weights)
- 4 x 8 standing single arm dumbbell arm curls - 8kg
- 4 x 8 standing single arm shoulder fly - 6kg
- 4 x 8 standing kettlebell sumo high press - 20kg
- 4 x 8 standing dumbbell single arm hammer curl - 8kg

Circuit 3b (machine weights)
-4 x 8 seated chest press - 45kg
- 4 x 8 seated lateral pull down - 45kg
- 4 x 8 seated pectoral fly - 40kg

Looking for a new session or suggestions for changes. Any advice gratefully received and cheers in advance.

45 min erg rate 20 SPM this evening. Aiming for a 2:01 split

Any of you chaps do the bench pull/inverted row exercise? It might be the one weight exercise I can compete with you guys on.

no need to build big show off muscles at my age!

Does not compute!



Do you do any leg resistance work? Leg press or similar would be great, if joints allow. Failing that, some isolation movements like leg extension/curl machines will help. Keep all the tissue and skeletal stuff in your legs as supple and strong as possible, within the limts of your pre-existing injuries.

While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

Doing some real world fitness tomorrow. Planting a new tree in my backyard which means digging a decent sized hole and getting rid of an old root system that was in there.

ElementFreak wrote:Doing some real world fitness tomorrow. Planting a new tree in my backyard which means digging a decent sized hole and getting rid of an old root system that was in there.

I’ve been digging all week in the pouring rain be interested to see how you find it? I’ve always found whatever my fitness level a good shift on the spade gets me blowing out my arse.

I need to update when I get a minute, since my low test scores and starting to supplement via the doctor I’ve dropped 5kg of belly fat and feel relatively turbocharged.

ElementFreak wrote:Doing some real world fitness tomorrow. Planting a new tree in my backyard which means digging a decent sized hole and getting rid of an old root system that was in there.

I've been replacing all the decking timber on our front balcony which means levering up all the old boards with a crowbar. Surprisingly tiring, and I don't envy you getting rid of those old roots at all.

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I think it depends on your goals but personally I don’t put anything on(except chalk) until my last warm up set, if it’s just a normal Medium weight medium volume training session. I like to do my last warm up set the same as I’m going to do my working sets so will add belt, wrist wraps.

I also try and do as many warm up sets double over hand grip as well but that normally finishes around 150

newportblue wrote:

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I think it depends on your goals but personally I don’t put anything on(except chalk) until my last warm up set, if it’s just a normal Medium weight medium volume training session. I like to do my last warm up set the same as I’m going to do my working sets so will add belt, wrist wraps.

I also try and do as many warm up sets double over hand grip as well but that normally finishes around 150

Do you always do the same reverse grip? I tend to default to right hand underhand. I tried doing it the other way, but it felt off - like crossing your arms the 'wrong' way.

Jay Cee Gee wrote:

newportblue wrote:

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I think it depends on your goals but personally I don’t put anything on(except chalk) until my last warm up set, if it’s just a normal Medium weight medium volume training session. I like to do my last warm up set the same as I’m going to do my working sets so will add belt, wrist wraps.

I also try and do as many warm up sets double over hand grip as well but that normally finishes around 150

Do you always do the same reverse grip? I tend to default to right hand underhand. I tried doing it the other way, but it felt off - like crossing your arms the 'wrong' way.

I always have my mixed grip the same way because I’m a meathead and only care about picking things up and putting them down.

If I was just doing it for health I might switch my grip around sometimes.

Jay Cee Gee wrote:

newportblue wrote:

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I think it depends on your goals but personally I don’t put anything on(except chalk) until my last warm up set, if it’s just a normal Medium weight medium volume training session. I like to do my last warm up set the same as I’m going to do my working sets so will add belt, wrist wraps.

I also try and do as many warm up sets double over hand grip as well but that normally finishes around 150

Do you always do the same reverse grip? I tend to default to right hand underhand. I tried doing it the other way, but it felt off - like crossing your arms the 'wrong' way.

I try do double overhand in my warmups to to what I can realistically get away with (around 150). After that, it's chalk only and I switch my grip between sets (need to correct my Quasimodo looking traps from years of not switching grip). Only ever use straps for stiff legged deads and heavy/power shrugs.

Cheers guys, I try to do overhand grip as much as I can as its a weak link in the chain. My normal mixed grip is right overhand but dodgy wrist is getting aggravated so swapping works but ilike JCG it feels a bit strange.

2 x 5km erg today, 5 min rest between sets, 1st set rating 20, second set rating 26.

Balls up last with the 45m erg, average split 2.02.7

kiwinoz wrote:Cheers guys, I try to do overhand grip as much as I can as its a weak link in the chain. My normal mixed grip is right overhand but dodgy wrist is getting aggravated so swapping works but ilike JCG it feels a bit strange.

Try static holds and pinch holds (using plates) to increase that there grip strength (single arm dumbbell rows are also great).

newportblue wrote:

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I think it depends on your goals but personally I don’t put anything on(except chalk) until my last warm up set, if it’s just a normal Medium weight medium volume training session. I like to do my last warm up set the same as I’m going to do my working sets so will add belt, wrist wraps.

I also try and do as many warm up sets double over hand grip as well but that normally finishes around 150

As always, "it depends" is the answer.
I can get to 140/150 handy enough with double overhand and a bit of chalk. Have to reset my grip each rep though. For things like RDLs I'll use wraps even at around 100kg as the time in my hands is quite long and I find that as my grip begins to fail, my technique goes to shit. I do RDLs to hit my hammies, and a failing grip prevents me from doing that.
I do find wraps a bit fiddly at times. They're great for holding heavy weights, but I'd prefer to brace myself while standing upright and simply reach down and let rip, but I lose all that tension and pressure when I've to spend 30 seconds messing with my wraps.

I also use my belt a lot. For heavy llifts it obviously helps mebrace my core, but even for "lighter" exercises like RDLs or OHP it gives me a tactile feedback so that I know when I've bracing evenly.

Started this morning with some front squats before upper body work. Have been squatting once a week for a good while, be good to get more reps in somewhere.
Haven't done heavy front squats in ages.

Front squat: 100x6, 3 sets
Bench: 87.5x5, 5 sets
DB incline: 32.5x8,8,7 / IYTWs
TPD / Ab wheel
External rotator cuff work


The bench felt really good after the squats. Shoulders were well mashed and loosened up just from holding the bar.

First and second sets on the front squats. Stance was too narrow for the first, struggled with the necessary ankle dorsiflexion and my heels were coming up. Better after that.
It's really noticeable how horrible my right shoulder's external rotation is. I have trouble keeping the elbows up, but in addition my right elbow points out to the side. Meh, practice and it'll come.

Anyone here ever have patella pain? Did my knee about 2.5 years ago but have been slowly back into it. Had to switch to lowbar but got back up to 145 for 10x3. However, my knee (the one that was injured) now won't even let me do 60kg squats. Feels like someone is pushing in hard straight into the cap.

kiwinoz wrote:While we are on Deadlifts - when is it reasonable / suitable for straps and belts? Grip is one limiting factor for me along with flexibility in ankles and hamstrings and should I work on all this first before kitting out like a powerlifter?

I use a belt as soon as I get to my top 3 sets and I use figure 8 straps and double over hand grip. Much safer than over/under grip.

Dropped a 20:16 at parkrun this morning for a big PB. Felt alright until about 4.2km and then the legs started to get heavy. First time I've really gone after a 5km effort so would be interested to see what I could do after a 5km plan.

ElementFreak wrote:Dropped a 20:16 at parkrun this morning for a big PB. Felt alright until about 4.2km and then the legs started to get heavy. First time I've really gone after a 5km effort so would be interested to see what I could do after a 5km plan.

Great work. I have not got under 21 mins.

Nice work! Just completed my 50th. Best time I've had in a while, I think.
Yours looked a bit warmer than here!

My legs are fried now. This week was the most lifting volume in my legs in a while. Need to recover well.


23:05 official time. Last time I best that was almost exactly 12 months ago; 24th November last year (5kg lighter, too). Hit 23:06 back in March, but aside from that, closest I've been was 20 seconds slower.

danny_fitz wrote:

ElementFreak wrote:Dropped a 20:16 at parkrun this morning for a big PB. Felt alright until about 4.2km and then the legs started to get heavy. First time I've really gone after a 5km effort so would be interested to see what I could do after a 5km plan.

Great work. I have not got under 21 mins.

Thanks. I went out hot thinking hold on for 3km and see what happens but once o got my breathing right and settled into the pace it just felt like a quick tempo run which I was surprised at. Would love to go sub 19 one day so that’s the aim for after a 8-12 week plan I reckon.

My lower back was really stiff yesterday morning when I got out of bed. Took me a while to loosen up. Putting on socks was painful.
Managed a decent pressing session in the afternoon, though.

Continued my recovery from the stiff back by setting a new squat PR this morning and then doing good mornings for the first time in a few years.
Tried the GMs to try and cue the hip drive in DLs like Flaps was suggesting. They feel odd, my hamstrings are so tight it's ridiculous.

Had planned on a heavy day, working up to singles or doubles and seeing how I felt. Spent an ages stretching and limbering up as I was concious of my back, ended up going really well and I just took my time and kept upping the weight.

Squat: 120x5, 130x4, 140x3, 150x2, 155x1, 160x1, 140x2, 100x8
Good morning: 40x8, 3 sets
DB farmer carries: 40 x40m / Ab rollouts, 3 sets


155 was my previous best. 160 is a lifetime PR. Fucking delighted. Followed by cake in the office.
Top squat sets.

Got to 90kg on the bench row over the weekend.

No idea where that is on the grand scheme of things.

danny_fitz wrote:Got to 90kg on the bench row over the weekend.

No idea where that is on the grand scheme of things.

Like this? (Giant picture warning)
That's heavy.

Nolanator wrote:

danny_fitz wrote:Got to 90kg on the bench row over the weekend.

No idea where that is on the grand scheme of things.

Like this? (Giant picture warning)
That's heavy.

That's the one, never heard it described as a 'seal row' though?

I can only do one rep at 90kg, usually my upper limit is 5 reps at 85kg having started sets at 80kg

Typical weights circuit for me would be trap dead lifts, bench row, dumb bell bench press and all manner of lunges, squats, core work.

You guys shit all over me with your dead lift scores, frightening weights being lifted here.

danny_fitz wrote:

Nolanator wrote:

danny_fitz wrote:Got to 90kg on the bench row over the weekend.

No idea where that is on the grand scheme of things.

Like this? (Giant picture warning)
That's heavy.

That's the one, never heard it described as a 'seal row' though?

I can only do one rep at 90kg, usually my upper limit is 5 reps at 85kg having started sets at 80kg

Typical weights circuit for me would be trap dead lifts, bench row, dumb bell bench press and all manner of lunges, squats, core work.

You guys shit all over me with your dead lift scores, frightening weights being lifted here.

I train to lift more, that's it. Your weight training is for carry-over to rowing. No surprise that the meatheads can do more!
That said, you've a better seal row than me. Again, no surprise considering it's one of the dominant movements in rowing. Huge crossover.

I think it's called a seal row because your feet and torso flap around like a seal on land, not very dignified.

Nolanator wrote:My lower back was really stiff yesterday morning when I got out of bed. Took me a while to loosen up. Putting on socks was painful.
Managed a decent pressing session in the afternoon, though.

Continued my recovery from the stiff back by setting a new squat PR this morning and then doing good mornings for the first time in a few years.
Tried the GMs to try and cue the hip drive in DLs like Flaps was suggesting. They feel odd, my hamstrings are so tight it's ridiculous.

Had planned on a heavy day, working up to singles or doubles and seeing how I felt. Spent an ages stretching and limbering up as I was concious of my back, ended up going really well and I just took my time and kept upping the weight.

Squat: 120x5, 130x4, 140x3, 150x2, 155x1, 160x1, 140x2, 100x8
Good morning: 40x8, 3 sets
DB farmer carries: 40 x40m / Ab rollouts, 3 sets


155 was my previous best. 160 is a lifetime PR. Fucking delighted. Followed by cake in the office.
Top squat sets.

Good squatting mate

I've been just hitting the road --and more often due to the weather, the elliptical machine-- at the gym. It's been a very stressful time for me on several levels, bushfires threatening family homes, having to step up at work, relationships, Christmas coming up and all that, and I find a hard cardio workout does wonders for stress and anxiety levels.

I'm finishing up with a bit of dabbling in the weights room, but not much. Usually pick a compound movement, bench, deads, squats or pull-downs and do 4 sets of 10, and then just go home.