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The Training Thread - all aspects of fitness and health
https://forum.planetrugby.com/viewtopic.php?f=3&t=67
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Author:  Mog The Almighty [ Thu Aug 08, 2019 2:57 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

fonzeee wrote:
Mog The Almighty wrote:
fonzeee wrote:
Anywho, I've taken the excellent advice on this thread and have invested in some creatine (cheers for the excellent video Nolanator). Also got some decent protein. Both of them have some BCAAs included so I've covered my bases there as well.

Will report back.

You don't need to worry about BCAAs. Really, any supplements you take are going to make a 0.5% difference to whatever you're trying to achieve. The other 95.5% is your food, sleep and training.


There really are a lot of excellent studies supporting the benefits of creatine. As for the BCAAs it seems it's a bit of mixed bag, works more for some than others, but if it's in there without me having to shell out more cash to find out for myself, that's good enough for me.

I'm aware that creatine has been proven to have a performance enhancing effect, although I suspect it's extremely subtle in comparison to what some people are hoping for. Secondly, creatine is in red meat. Just like protein. I'm not against supplementing with protein and creatine if that's what someone wants to do, and it's relatively cheap anyway so it can't hurt. I was more referring to stuff like tribulus and the plethora of other quack supplements lining the shelves at any fitness store that are just a waste of money.

Author:  Nolanator [ Thu Aug 08, 2019 3:01 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

To get enough creatine to see any measurable performance boost you'd need to eat kilograms of raw beef per day. It's a bit of a red herring in that sense.
It's naturally occurring, yes, but you'll never get enough naturally to get any significant gain from it.

Author:  Mog The Almighty [ Thu Aug 08, 2019 3:21 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Not that I suppose anyone cares, I just got back from my weights session today. My method of working out set and rep ranges has been consistent for a long time, and this is how I'm showing my colleague (who is also new the temple of iron) to do it:

My workouts are typically very short (15-20 minutes if I'm alone, not inlcuding a 15 minute warm-up) and pretty intense. Short and sweet. I think this is good for four reasons: it's easy to stay motivated and consistent; it's easy to push yourself harder on the sets the count; it saves a shit load of time and last the biggest mistake imo many people make is over training. Shiw the muscles they need to adapt and move on. The returns from doing any more are exponentially diminishing or even counter productive. In my opinion nobody is getting much benefit from doing endless sets of barbell curls at slightly different angles (maybe steroid pumped pro bodybuilders do, but I digress).

I basically choose one compound exercise per day (squats, deads, bench or pull-ups) and do 4 sets (including one warm-up), but three "working sets" although the last is kind of split in two... I then typically choose 2 isolation exercises to "finish up" and do "2" (again the last is kind of split in two) sets. For example, if I'm doing pull ups, the "isolation" exercises will be bicep curls and side-pull-downs (or something). If I'm doing squats, isolation exercises will be leg extension machine and hammy curls.

Also important to say I warm up thoroughly before all weights sessions. At least 15 minutes and if I'm not sweating and breathing heavy then I'm not warmed up enough.

Compound exercise x 15-20 light weight (warm up)
Compound exercise x 10 reps
Compound exercise x 6-10 reps
Compound exercise or safe alternative to failure (immediate drop set to --->)
Compound exercise or safe alternative to failure

The first set is just an extra warm up to loosed up the body for that exercise.

The second set is my first working set. I know from experience I can do 10 reps now.

The third set is the second working set. If I can't do 6 sets here, I know next time I need to decrease the weight. If I can do more than 10, I need to increase the weight. Either way, if I dialed the weight in right, this is pretty much to failure.

The fourth set I know (from the last one) that I'll fail, I'll do that, and immediately drop the weight and squeeze out another few reps. So they basically combine into the "last working set", for a total of three working sets.

If you can't do the drop sets safely (e.g. don't squat to failure if you don't have a cage! or bench without a spotter!) then I'll just use a machine - leg press machine or chest press machine for example.

Isolation exercise x 6-10 reps
Isolation exercise to failure (immediate drop set to --->)
Isolation exercise to failure

Same thing as before just to "finish off". It's basically 2 sets. 1 "working set" that I know I can do 10 reps, then if the weight is dialed in right, I know I'll fail on the second set, so I'll immediately drop the weight and squeeze another few reps for a total of two "real" working sets.

Author:  Mog The Almighty [ Thu Aug 08, 2019 3:23 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
To get enough creatine to see any measurable performance boost you'd need to eat kilograms of raw beef per day. It's a bit of a red herring in that sense.
It's naturally occurring, yes, but you'll never get enough naturally to get any significant gain from it.

Really? What's the source on that?

Even if true, considering the performance increase amounts to about a 5% max power output I think it's barely worth it. That may sound a lot, but it doesn't mean the difference between benching 100kg and 105kg. It basically means being able to push about 5% harder when you're right on the point of failure.

In any case, I wouldn't talk anyone out of using it. The benefits are scientifically proven. They're just not huge.

Author:  fatcat [ Thu Aug 08, 2019 3:24 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

danny_fitz wrote:
After two weeks on holiday I did 45 min erg on Tuesday where I think I actually sweated cheese.

4 x 1k sprint pieces last night, can bloody feel it this morning. Amazing the difference a few weeks off can make!


Talking of the club... what the fck is the point of that 64kg kettlebell?!

Author:  danny_fitz [ Thu Aug 08, 2019 3:51 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

fatcat wrote:
danny_fitz wrote:
After two weeks on holiday I did 45 min erg on Tuesday where I think I actually sweated cheese.

4 x 1k sprint pieces last night, can bloody feel it this morning. Amazing the difference a few weeks off can make!


Talking of the club... what the fck is the point of that 64kg kettlebell?!


'The Beast'

It is still there, causing back injuries and denting egos

Author:  fatcat [ Thu Aug 08, 2019 3:56 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

danny_fitz wrote:
fatcat wrote:
danny_fitz wrote:
After two weeks on holiday I did 45 min erg on Tuesday where I think I actually sweated cheese.

4 x 1k sprint pieces last night, can bloody feel it this morning. Amazing the difference a few weeks off can make!


Talking of the club... what the fck is the point of that 64kg kettlebell?!


'The Beast'

It is still there, causing back injuries and denting egos


It was a workout just to tilt it to read the weight!

By the way, I think someone may have nicked some bumper plates - who should I report it to?

Author:  Nolanator [ Thu Aug 08, 2019 5:48 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Mog The Almighty wrote:
Nolanator wrote:
To get enough creatine to see any measurable performance boost you'd need to eat kilograms of raw beef per day. It's a bit of a red herring in that sense.
It's naturally occurring, yes, but you'll never get enough naturally to get any significant gain from it.

Really? What's the source on that?

Even if true, considering the performance increase amounts to about a 5% max power output I think it's barely worth it. That may sound a lot, but it doesn't mean the difference between benching 100kg and 105kg. It basically means being able to push about 5% harder when you're right on the point of failure.

In any case, I wouldn't talk anyone out of using it. The benefits are scientifically proven. They're just not huge.

Literally any reputable literature on it. Check out the video I posted a page or two back.
Agreed on your last sentence. It's something you look at using once you're getting sufficient standard food and sleep.

Author:  Mog The Almighty [ Thu Aug 08, 2019 5:58 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

I'll take your word for it mate. :thumbup:

Still seems like a bee's dick of difference to me. That combined with the fact that I tried it consistently for a decent period of time and noticed exactly zero difference in anything at all.

But I accept the science and imagine for an elite athlete looking too eek out every drop of advantage they can, it maybe worthwhile. For everyone else, I guess it's not hurting, although I haven't looked much into side effects or anything. I hear it causes you to retain water which is probably not great for BP amoung other things, but I'm speculating.

Author:  Mog The Almighty [ Fri Aug 09, 2019 12:07 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Image

Author:  Nolanator [ Fri Aug 09, 2019 12:10 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

:lol:
Welcome back to the weightroom!

My quads are still a bit sore from Monday. Had to work through it for DLs yesterday.

Author:  Nolanator [ Thu Aug 15, 2019 6:20 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

I'm enjoying the new toys in the "functional strength" area in my gym. Finishing lower body sessions with prowler pushes/pulls, slam ball stuff, walking lunges, unilateral farmer carries, skipping, battle ropes etc in little circuits. Not going too bananas in terms of effort, but it's a nice feel away from the usual barbell movements.

No idea if it's going to have much of an effect on my main lifts over time, but it's a bit of fun.

It's in an upstairs area, and there area no weights heavier than 12kg (or 20kg plates with handles), which makes it hard o do stuff like proper farmer carries. Minor enough grip, though.

Author:  thor [ Thu Aug 15, 2019 8:10 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Thinking I might do a cycle of creatine, any recommendations for amounts or a particular type?

Author:  fonzeee [ Thu Aug 15, 2019 8:19 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

thor wrote:
Thinking I might do a cycle of creatine, any recommendations for amounts or a particular type?


I found this video very helpful:

Nolanator wrote:
On creatine, Eric Helms gives a fairly comprehensive overview here. If you want more detail.
https://youtu.be/r9eCtOFIf40



With regard to your specific question, a scoop of good ol' monohydrate seems to be the best bet (any brand AFAIK)...and it seems there's no need to cycle as it's not a drug. (This is all covered in the video)

Author:  newportblue [ Thu Aug 15, 2019 8:28 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Mog The Almighty wrote:
I'll take your word for it mate. :thumbup:

Still seems like a bee's dick of difference to me. That combined with the fact that I tried it consistently for a decent period of time and noticed exactly zero difference in anything at all.

But I accept the science and imagine for an elite athlete looking too eek out every drop of advantage they can, it maybe worthwhile. For everyone else, I guess it's not hurting, although I haven't looked much into side effects or anything. I hear it causes you to retain water which is probably not great for BP amoung other things, but I'm speculating.


Have a look at Examine.com Mog(if you’re interested anyway) always gives decent info on supplements.

Regarding noticing any difference, there are a small percentage of people who are none responders to creatine. You may be one of them. I can’t say I’ve noticed much difference either to be honest but at 7.99 for 50 servings I feel it’s worth a punt

Author:  newportblue [ Thu Aug 15, 2019 8:29 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

thor wrote:
Thinking I might do a cycle of creatine, any recommendations for amounts or a particular type?


As above , Monohydrate. 5grams a day, everyday. Whenever is convenient for you to take

Author:  thor [ Fri Aug 16, 2019 9:47 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

fonzeee wrote:
thor wrote:
Thinking I might do a cycle of creatine, any recommendations for amounts or a particular type?


I found this video very helpful:

Nolanator wrote:
On creatine, Eric Helms gives a fairly comprehensive overview here. If you want more detail.
https://youtu.be/r9eCtOFIf40



With regard to your specific question, a scoop of good ol' monohydrate seems to be the best bet (any brand AFAIK)...and it seems there's no need to cycle as it's not a drug. (This is all covered in the video)


:thumbup:

Author:  Hong Kong [ Wed Aug 21, 2019 2:26 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

hopefully will find time to get into a proper routine again.

I kicked off with an IF 16:8 programme on Monday, although I may modify it to 18:6 (eating only between 1400-2000); the main issue I have is my drinking which always finds a way into my schedule :roll: My aim is to get down to 90kgs (currently 94)

Anyway, have started a slope run set (30ms x10, followed by 1 to 10 press ups - 1 on first slope, 2 on the 2nd, etc), then a set of 10 dumbbell exercises, 10 reps each); then another set of slope runs (40ms x10, followed by leg raises and extensions 1 to 10 in same way as pressups). Topped of with a 50m wall up the slope, 10 squats to start and with 20ms to go, lunges - all with dumbbells. All done on an empty stomach at lunchtime in 33C and 75%+ humidity. I sleep well at night

Author:  mr flaps [ Wed Aug 21, 2019 3:03 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nice deadlift session tonight after all my travel disruption.

Deadlift Worked up to 480lbs for 3.

Deficit deadlift 3 sets of 5 @ 365lbs 2.75” deficit

Frame carry 385lbs 5 sets of 60 yards

Some Dumbbell rows and pull downs.

Pretty happy with that.

Author:  blindcider [ Thu Aug 22, 2019 9:54 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Ultramarathon on Saturday - Entered the Kids race at 50ish km rather than the Full 75 km race as I am not out to 'race' it as have an adventure race in a month that is more of an 'A' race.

On a side note - There is a very good chance I will be appearing on British Eurosport on Tuesday Evening in the UK Challenge highlights show as I was interviewed twice in front of the cameras (Team 54 - dark blue death row fatigues). I have a very good record of appearing on TV at these things - Outlaw 2015, LCW 2016 and IM staffs 2016 are just 3 I know about - only for a matter of seconds but the amount they were reshown on the Bike channel means my 15 mins of fame is probably used up already

Author:  Nolanator [ Thu Aug 22, 2019 11:08 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

50km run? :uhoh: :uhoh:
Lunatic. Fair play.


Heavy DLs and back this morning.

Meant to do sets of 5, 3, and 1, but can't count and did 4,3,1. Was suffering and lost count after 3.
180x4, 190x3, 200x1 That set at 190 was disgusting. Shit form and felt generally awful. Couldn't sort my posture out at all. Looking back, my shoulder blades were winging like mad and pointing at the sky. Needed to brace my lower lats way harder to help keep my lower back stiff.

Benched 103 for a single on Tuesday. Think that actually might be a PB. Felt OK. Slow and difficult, but a clean grind.

Author:  danny_fitz [ Thu Aug 22, 2019 12:36 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

45km rowing race next month down on the Med. Have ramped up the erg and on the water training accordingly. Sitting on an erg for a few hours at a time is mentally tough, on the water not so bad. Doing 60km (over two days) coastal rowing in Dorset this weekend before 35km on the Solent the next weekend. Hopefully I will not get run over by a container ship.

Author:  Nolanator [ Thu Aug 22, 2019 12:49 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

I'll come down and cheerlead for you. :thumbup:

Author:  danny_fitz [ Thu Aug 22, 2019 12:52 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
I'll come down and cheerlead for you. :thumbup:


Thats the kind of support this thread has been crying out for :thumbup:

Author:  Stevus55 [ Thu Aug 22, 2019 1:10 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
50km run? :uhoh: :uhoh:
Lunatic. Fair play.


Heavy DLs and back this morning.

Meant to do sets of 5, 3, and 1, but can't count and did 4,3,1. Was suffering and lost count after 3.
180x4, 190x3, 200x1 That set at 190 was disgusting. Shit form and felt generally awful. Couldn't sort my posture out at all. Looking back, my shoulder blades were winging like mad and pointing at the sky. Needed to brace my lower lats way harder to help keep my lower back stiff.

Benched 103 for a single on Tuesday. Think that actually might be a PB. Felt OK. Slow and difficult, but a clean grind.


That sun in the face would piss me right off :lol:

Hit some modest rep PR’s this week. 325lbs squat for 6 and 365lbs deadlift for 4, hopefully on for some nice gains soon.

Author:  Nolanator [ Thu Aug 22, 2019 1:19 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

It wasn't there when I started, bit it had moved by the time of warmed up and got to my working sets. :x

That's a solid squat. :thumbup:

Author:  fatcat [ Thu Aug 22, 2019 1:26 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
I'll come down and cheerlead for you. :thumbup:


I'll be down the pub watching the game thinking about him. :thumbup:

Author:  rialtoblue [ Thu Aug 22, 2019 1:29 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

rialtoblue wrote:
Nolanator wrote:
Sounds like you've the main components covered and you're using free weights. :thumbup:

Horizontal push (bench press), vertical puss (shoulder press), horizontal pull (seated row), vertical pull (LPD).



I'd even change it a bit from what I initially said and treat one exercise as the primary exercise in that session, and the rest assistance. So:

Day 1:
"Heavy" bench, light incline. Heavy LPD, light seated row. Assistance.

Day 2:
Heavy shoulder press, light flat bench. Heavy seated row, light LPD. Assistance.

This gives a heavy push and a heavy pull each session, with lighter stuff for added rep volume, but still gives you variety across each session.
Heavy meaning around 6 reps, light meaning around 10. For assistance then you've got various isolation exercises. Arm work, lateral raises, flies.

Mixing the heavy and light across two sessions, but having a different focus for each will let you train with more intensity for both sessions, without over-doing it.



Ultimately, if you're exercising the main muscle groups through full range of motion and resistance, and eating/sleeping, you'll get some benefits. If you're fairly new to the game you'll more benefit/payback out of consistency and perseverance than any specific program over another.



Ika, gotcha. Missed your distinction. :thumbup:


That's brilliant, thanks Nols


Nols, thanks again.

Last couple of weeks have been far more productive with your tips, ans starting to feel real benefits, particularly in my back!

Author:  Nolanator [ Thu Aug 22, 2019 1:36 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

:thumbup: good to hear!

Author:  crash 669 [ Thu Aug 22, 2019 4:18 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Man In Black wrote:
Does crash669 ever hang out in here?

If so, I need to get some new boxing gloves. I've always been a Fairtex fan but going to treat myself so don't mind spending a bit more cash if you can recommend some good ones.


Will you be sparring or just bag work?

I go with Pro Box for sparring because they're the closest to competition style glove. They'll keep your hand in a proper fist and have a decent balance for sparring work. They're on the cheaper end but a pair have lasted me 2 years plus.

If you're looking to spend real money Cleto Reyes are the mutts nuts, but they're not cheap. My coach swears by RDX as an all round training brand and I think they've got a range of prices, so they might be worth a look.

Author:  ElementFreak [ Fri Aug 23, 2019 1:39 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

50 days out from the marathon, legs are feeling good. Rugby season ends tomorrow so I can get back into doing some long, long runs on Sundays.

Author:  newportblue [ Fri Aug 23, 2019 9:50 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Enjoying chasing strength again at the moment. Things are moving well and feel like the weights are about at the right place.

Last night

Squat
185x5 rpe 9
3x5 150

Bench
5x5 115

Split squats
4x8 45 *trying to bring my quad strength more inline with my posterior chain. Feel like my squat suffers from my hips shooting back when I’m tired or when the weights heavy.

Machine incline press
4x12

Tricep push downs
4x12

Author:  Nolanator [ Fri Aug 23, 2019 10:39 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Do you squat high or low bar, NPB?

I was always under the impression that hips shooting is an issue with the posterior chain, that having your glutes take more of the load keep the hips more open throughout the movement.
Mad numbers on the squats. :thumbup:

Good pressing session this morning. Bar movement felt good.

Bench: 90 x5, 5 sets
Pin bench: 80x5, 4 sets
DB shoulder press: 22.5 x8, 3 sets
Cable TPD
Cable kickbacks
Cable facepulls
Abs/skipping circuit

Did pin bench with it set just above my chest. Fully deloaded the bar on each rep. Never done it before. Really good for power out of the bottom, obviously, but found it helped me concentrate on my technique a lot.
Was messing and did cable kickbacks for a pump, making sure to keep my upper arm behind the line of my torso. Holy shit, the burn right in a the top was intense, felt like someone stabbing me. I've clearly never really worked that head in isolation before.

Author:  backrow [ Fri Aug 23, 2019 10:58 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
Do you squat high or low bar, NPB?

I was always under the impression that hips shooting is an issue with the posterior chain, that having your glutes take more of the load keep the hips more open throughout the movement.
Mad numbers on the squats. :thumbup:

Good pressing session this morning. Bar movement felt good.

Bench: 90 x5, 5 sets
Pin bench: 80x5, 4 sets
DB shoulder press: 22.5 x8, 3 sets
Cable TPD
Cable kickbacks
Cable facepulls
Abs/skipping circuit

Did pin bench with it set just above my chest. Fully deloaded the bar on each rep. Never done it before. Really good for power out of the bottom, obviously, but found it helped me concentrate on my technique a lot.
Was messing and did cable kickbacks for a pump, making sure to keep my upper arm behind the line of my torso. Holy shit, the burn right in a the top was intense, felt like someone stabbing me. I've clearly never really worked that head in isolation before.


Fnar fnar

Author:  Nolanator [ Fri Aug 23, 2019 11:00 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Yesterday was a pulling session, with hip thrusts, two-handed and single-handed work, and curling out at the end.

Way more material.

Author:  backrow [ Fri Aug 23, 2019 11:01 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

:o

Author:  Nolanator [ Fri Aug 23, 2019 11:05 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Went to the gym as well. Waaaaaayyyyyyyyy!!!!!!

Author:  newportblue [ Fri Aug 23, 2019 11:46 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

Nolanator wrote:
Do you squat high or low bar, NPB?

I was always under the impression that hips shooting is an issue with the posterior chain, that having your glutes take more of the load keep the hips more open throughout the movement.
Mad numbers on the squats. :thumbup:

Good pressing session this morning. Bar movement felt good.

Bench: 90 x5, 5 sets
Pin bench: 80x5, 4 sets
DB shoulder press: 22.5 x8, 3 sets
Cable TPD
Cable kickbacks
Cable facepulls
Abs/skipping circuit

Did pin bench with it set just above my chest. Fully deloaded the bar on each rep. Never done it before. Really good for power out of the bottom, obviously, but found it helped me concentrate on my technique a lot.
Was messing and did cable kickbacks for a pump, making sure to keep my upper arm behind the line of my torso. Holy shit, the burn right in a the top was intense, felt like someone stabbing me. I've clearly never really worked that head in isolation before.


Low bar generally.

Without being too boring and technical ( it’s just squatting). I feel like my posterior chain is much stronger than my quads. When I struggle my body defaults to its strongest position, which causes a “good morning” squat if that makes sense.

I’m open to ideas but just read weaker quads cause the issue. Might work on them for a while and then look at something else.

How did you shoulders feel after pin bench? I hear it can cause some irritation

Author:  Nolanator [ Fri Aug 23, 2019 11:56 am ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

newportblue wrote:
Nolanator wrote:
Do you squat high or low bar, NPB?

I was always under the impression that hips shooting is an issue with the posterior chain, that having your glutes take more of the load keep the hips more open throughout the movement.
Mad numbers on the squats. :thumbup:
Low bar generally.

Without being too boring and technical ( it’s just squatting). I feel like my posterior chain is much stronger than my quads. When I struggle my body defaults to its strongest position, which causes a “good morning” squat if that makes sense.

I’m open to ideas but just read weaker quads cause the issue. Might work on them for a while and then look at something else.

How did you shoulders feel after pin bench? I hear it can cause some irritation


I know exactly what you mean. I call it the stripper squat.
I get you. You're used to the flatter torso posture, so you revert to that when you struggle. There's definitely way less quad activation that way.

For me it's different. I squat high bar but have issues with my left hip not driving as hard. So I kick my hips to the right and drive off my right side, which is way more powerful. It stems from the glutes, from what I can tell. When I do exercises which should isolate the glutes like SL hip thrusts or low step ups, I can feel my right glute working well, but on my left side the hammies and quads take over where they can. It's more a mind muscle connection thing than anything.
When I get it right on a heavy squat, the bar flies up without shifting sideways or my back flattening.

Pin bench was fine. I exaggerated the elbows beyond the bar a bit and squeezed everything in my back really hard. Meant my shoulders stayed open and I didn't shift to an uncomfortable position. Having that split second where I deloaded at the bottom of each rep gave me a chance to re-brace everything when I felt my form slip as the fatigue built up.

Re quad isolation; recently I've been doing narrow stance squats with my heels elevated as assistance on my squat day. Ridiculous quad work. First time I did it they were sore for 5 days.

Author:  newportblue [ Fri Aug 23, 2019 12:21 pm ]
Post subject:  Re: The Training Thread - all aspects of fitness and health

It’s interesting how we develop these imbalances isn’t it? I would imagine my stronger posterior chain generally comes from doing lots of powerlifting movements and neglecting the quads. Get so hooked on numbers.

I did those narrow stance squats... killed me. I will go back to them at some point.

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