(09-11-2017 11:14 AM)Cr33pin Wrote:  My cardio is softer than baby shit..... this little machine kicks my ass

I would try the Versaclimber too, after a lifting session, I usually do 10 minutes, it kicks my ass. The best piece of indoor cardio equipment in my opinion.

Ordered the Adidas 3.1s. Should have them in time for next Sundays leg day.

^
Please do give us an update when you get em.

Side note: Sunday is leg day for me too. Coincidence? I think not!

There are plenty of videos on youtube about this sort of thing but I'd like to hear some ideas from folks here:

Tennis elbow from bench pressing - how do you treat it and how do you stop it from continuing to happen?

I've been getting some pretty debilitating outer-elbow pain my last couple of bench sessions. Generally when I bench heavy; doesn't even need to be high volume. I bench press first thing during my upper body workouts and the elbow pain lasts the rest of the time I'm in the gym. Typically dissipates a few hours later/the next day. I'd love to be able to prevent this going forward.

Anti inflammatories, stretching of all the arm muscles especially the triceps, fish oil, a thorough warm up and a good elbow sleeve.

If I don't proactively treat my elbow tendonitis, I won't be lifting. It is THAT bad.

It also helps to start out with some lighter movements. I also don't lock out my presses anymore.

(09-27-2017 10:39 AM)General Stalin Wrote:  There are plenty of videos on youtube about this sort of thing but I'd like to hear some ideas from folks here:

Tennis elbow from bench pressing - how do you treat it and how do you stop it from continuing to happen?

I've been getting some pretty debilitating outer-elbow pain my last couple of bench sessions. Generally when I bench heavy; doesn't even need to be high volume. I bench press first thing during my upper body workouts and the elbow pain lasts the rest of the time I'm in the gym. Typically dissipates a few hours later/the next day. I'd love to be able to prevent this going forward.

Try working your extensors more. Rubber bands, reverse curls, pullups

(09-27-2017 10:39 AM)General Stalin Wrote:  There are plenty of videos on youtube about this sort of thing but I'd like to hear some ideas from folks here:

Tennis elbow from bench pressing - how do you treat it and how do you stop it from continuing to happen?

I've been getting some pretty debilitating outer-elbow pain my last couple of bench sessions. Generally when I bench heavy; doesn't even need to be high volume. I bench press first thing during my upper body workouts and the elbow pain lasts the rest of the time I'm in the gym. Typically dissipates a few hours later/the next day. I'd love to be able to prevent this going forward.

100 rep curl sets with the olympic bar. Seriously high rep curls will do wonderful things for your elbow tendinitis. If I'm doing a heavy press workout, sets of 50 rep curls between each pressing set with something that gives me a pump but doesn't tax my recovery is huge in avoiding tendinitis.

Thanks for the tips guys will start implementing these going forward. Benched again last night and a friend let me borrow some (no so tight fitting) elbow sleeves and it helped a little bit but still had a lot of pain after my second and third working sets.

(09-27-2017 10:39 AM)General Stalin Wrote:  There are plenty of videos on youtube about this sort of thing but I'd like to hear some ideas from folks here:

Tennis elbow from bench pressing - how do you treat it and how do you stop it from continuing to happen?

I've been getting some pretty debilitating outer-elbow pain my last couple of bench sessions. Generally when I bench heavy; doesn't even need to be high volume. I bench press first thing during my upper body workouts and the elbow pain lasts the rest of the time I'm in the gym. Typically dissipates a few hours later/the next day. I'd love to be able to prevent this going forward.

You will most likely need to take a long break as it goes down, while you PT it. There is so much else you can do in the mean time, including looking for other pushing exercises that dont aggrevate it. If you can press without aggravation, I would try that out.

I also would find a PT doc that will give you cortisone shots to make it go away faster. Thats the real option if you want to heal fast. Mine comes and goes and I have had it for nearly 20 years.

Squatted 3x5x 117.5kg today and feel like exceeding a previous PB of 3x5x 137.5kg from several years ago is very possible soon just by adding 2.5kg each session.

The differences now are that my left knee feels like the kneecap is scraping during the motion. I'm playing around with the stance and angle of my feet. I wear Nike Romaleos so the shoe is all good but I'm trying to angle the toe out further to change the pressure through my knee and fix this while still increasing the weight. I'm getting a bit of discomfort during the motion from heavier sets but it varies.

I also need to clean up my diet too. I still eat a bag of chips when I get home from the gym. I just devour food after a lifting session and more discipline is required. I'm also still drinking a lot of piss. I drink beer every day which is a while different issue.
I'm the heaviest I've ever been ~84-85kg and mid 30's. Started getting a bit of weight around the middle and a bit of a belly which I need to reduce.

I've been adding 10 mins of brisk walking on a treadmill into the end of workouts for cardio. Should I increase that?
I also cycle for about 10mins to and from the gym and the legs feel pretty cooked after squatting.

(09-30-2017 08:19 AM)Mig Picante Wrote:  Squatted 3x5x 117.5kg today and feel like exceeding a previous PB of 3x5x 137.5kg from several years ago is very possible soon just by adding 2.5kg each session.

The differences now are that my left knee feels like the kneecap is scraping during the motion. I'm playing around with the stance and angle of my feet. I wear Nike Romaleos so the shoe is all good but I'm trying to angle the toe out further to change the pressure through my knee and fix this while still increasing the weight. I'm getting a bit of discomfort during the motion from heavier sets but it varies.

I also need to clean up my diet too. I still eat a bag of chips when I get home from the gym. I just devour food after a lifting session and more discipline is required. I'm also still drinking a lot of piss. I drink beer every day which is a while different issue.
I'm the heaviest I've ever been ~84-85kg and mid 30's. Started getting a bit of weight around the middle and a bit of a belly which I need to reduce.

I've been adding 10 mins of brisk walking on a treadmill into the end of workouts for cardio. Should I increase that?
I also cycle for about 10mins to and from the gym and the legs feel pretty cooked after squatting.

End of the day weight loss is mostly diet. Rough guess is if you cut the booze you'd see a big difference, but try keeping track of what you eat/drink for a week and work out if you're overeating.

Not that I can talk, I don't keep track. Advice is worth what you paid for it!

I've turned into a curl monkey. Busted out some 45kg BB curls at the end of my session yesterday. CT Fletcher's hateful spirit has possessed me.

^
"PAIN IS TEMPORARY. LIFT THAT WEIGHT, MAKE YO MUSCLES CRY!"

I love CT, if for nothing else than the comedic effect of what he says. He's one tough MF it seems.

Ps. Damn good lift man. It reminds me I gotta start curling again.

yeah I felt pretty fucking ignorant afterwards lol. I was cheating a bit cause 45 is a lot of weight for me. I used a little english on a few reps, but sometimes it's ok.

(09-24-2017 06:54 PM)Repo Wrote:  Ordered the Adidas 3.1s. Should have them in time for next Sundays leg day.

Used them for leg day today. The difference for squats was subtle, but I noticed it. Its not something that will fiz your form, but if your 95% of the way there it will help you get that last few percent of hitting depth while keeping youe back straight and not leaned over too far. Nothing that you can't do without chucks and better flexibility, but they do help.

Didn't notice any help on deadlifts, will probably continue to do those barefoot or with chucks.

Damn look at all the hoops that guys have to go through to get Testosterone if they are either low or looking for a boost, compared to this 18 year old girl who decided she wanted to become a boy:

Quote:After a 30-minute consultation with a physician’s assistant, Molly was given an appointment for the following week to begin testosterone injections.

Via http://quillette.com/2017/10/06/misunder...dysphoria/

A quick consultation with a non-doctor, boom, here is your Test! Jesus Murphy man.

Speaking of joint and muscle pain, I agree with Steelex. I do prehab movements if I see that I really like certain things. I sometimes do shoulders 2x a week, so I do rotator cuff exercises and things so that I don't get hurt. I foam roll my back a few times a week, too. Works like a charm.

Same with chest. It's a good muscle group for me, so I do a lot of stretching throughout the day. I am blessed with strangely strong elbows. I suspect that all the dips I do might somehow hedge against elbow pain in some way.

You know you've been thinking too much about lifting when you see a picture of a 10 and think "WB for reps".

(09-30-2017 08:19 AM)Mig Picante Wrote:  Squatted 3x5x 117.5kg today and feel like exceeding a previous PB of 3x5x 137.5kg from several years ago is very possible soon just by adding 2.5kg each session.

Got 3x5x 127.5kg today. Sorted out the knee issues last week, they feel good. Target is still 3x5x 140kg but I don't know if it's going to be a straight line adding weight each time atm.
My lower back has been mildly tender, not sore but like I am aware of it so need to proceed cautiously and may need to push out to 3 days between squatting.

Was sober all week, cleaned up my diet a bit and am focussed on getting this now.

This is several months of consistent work beginning to bear fruit. It feels good at the gym too, other people have begin noticing and making comments and coming up and talking and shit.

(and Summer is still about 8 weeks away haha)

Today I hit a couple PRs:

Squat 185x3
Deadlift 235x3

I'm about 167 lbs so not that impressive, just the beginning. I struggled a lot with motivation and time management in the past, would go to the gym for like 2 months solid and then be out for the next 2 because I got too busy or lazy. Also had some struggles with lower back injuries

My goal I set in August is to hit a 155 bench, 210 squat, and 260 deadlift by the end of the year (all 1RM). Used the strength standard calculator that's been posted here before, and checked the novice level for my weight. Next year I'll move on to the intermediate targets.

(09-30-2017 08:19 AM)Mig Picante Wrote:  Squatted 3x5x 117.5kg today and feel like exceeding a previous PB of 3x5x 137.5kg from several years ago is very possible soon just by adding 2.5kg each session.

The differences now are that my left knee feels like the kneecap is scraping during the motion. I'm playing around with the stance and angle of my feet. I wear Nike Romaleos so the shoe is all good but I'm trying to angle the toe out further to change the pressure through my knee and fix this while still increasing the weight. I'm getting a bit of discomfort during the motion from heavier sets but it varies.

I also need to clean up my diet too. I still eat a bag of chips when I get home from the gym. I just devour food after a lifting session and more discipline is required. I'm also still drinking a lot of piss. I drink beer every day which is a while different issue.
I'm the heaviest I've ever been ~84-85kg and mid 30's. Started getting a bit of weight around the middle and a bit of a belly which I need to reduce.

I've been adding 10 mins of brisk walking on a treadmill into the end of workouts for cardio. Should I increase that?
I also cycle for about 10mins to and from the gym and the legs feel pretty cooked after squatting.

Yeah, you just got to throw out all your chips, try getting almonds instead, douse it with parmesan cheese and bam, healthy snack.

Beer has got to go, I rarely drink alcohol (unless it's a date and I'm going for the bang, then I have a glass or two of wine).

If you have trouble with beer, Try just getting Perier or any other kind of sparkling water when you get the urge for beer.

Also, throw out all your beer. Get an expensive bottle of wine to only be used for bangs. Also, if you're getting carb cravings, try making a protein shake with bananas, protein powder, plain yogurt, ice, and a dash(teaspoon) of honey with a bit of oats or healthy museli with lots of fiber. Sometimes I put butter in the blender as well for healthy fat intake. Also, you probably need to eat more meat, with leafy green vegetables. I always buy pre-cubed steak at the grocery store, tenderize it by dousing one side of the cubes with salt and put it in the fridge for the day, wash off the salt before cooking it, the cook it with lots of butter.

This makes the meat really tender (extra points if you use a tenderizer, but not necessary). I usually get tons of raw spinach (it can be a pain to store though, you have to wrap it in paper towels after opening the package to make it last longer) and eat it with the steak, top it off with walnuts and Parmesan cheese (Yes, I love the stuff). The spinach is pretty neutral, I hate vegetables, except maybe artichoke hearts. But Raw spinach doesn't have a strong taste at all so I can tolerate it easily.

You don't have to go full Keto (in fact I'd advise against it as you can't get bigger muscles on Keto) But I'd advise eating about 50-60 grams of carbs at the most a day. Ketosis is 30 grams. But You MAY need to do Keto for a month or two to help combat insulin resistance. Basically, low insulin sensitivity makes you store more fat and use it less readily, and high insulin sensitivity makes your body use the stored fat more easily, causing you to. . .lose body fat. Basically, too much sugar (carbs become sugar in the body) makes it a lot harder for the body to lose fat even in a caloric deficit. So maybe do Keto for a month, to help reset your insulin sensitivity levels, then bump the carbs up to 40-60 grams a day, try to use fruit carbs and of course vegetable ones, stay away from beer, then you should be good after that.

What you'll find is that after two months of doing this, your cravings for crappy carbs will decrease DRAMATICALLY! Also you'll have a hard time making your protein macros (1.3g of protein for 1b of body weight) as your heightened protein intake (along with your vegetable intake) will lower your appetite BY A LOT, and you'll have to consciously make yourself eat more if you want to build muscle, and not have your body eat into the muscle. I used to count calories but I realized that I could never get to the 500 caloric deficit unless I ate crap food. It's a lot harder to meet your protein macros (hence the protein powder shakes). . .well nearly impossible without protein powder unless you eat chicken breasts 6 times a day.

I really only drink either socially (and even then it's like 1/4 a glass of beer, seriously) or when I have a girl coming over and want to have a glass of wine(for the first bang, after that I keep the wine hidden.)

If you're having knee trouble with squats, then your form is probably off. Get a resistance band, wrap it around one side of the squat rack, get to small dumpbell plates, and put the shoulder length apart. Put your heels on the place and squat while holding the resistance band. This will help with your dorsalflection mobility (your ankel flexibility) Do this for two - three weeks, then take the plates away while keeping the resistence band, two - three weeks. Then slowly build your weight back up to where you were. I believe you need to do around 10 reps and five sets each. You also make sure that you are going low enough with your squats(good mobility is needed for this.)

Are there any tall lanky dudes who have no problem doing squats and deads? I have seen gains with these lifts but they always fuck me up. For me my height and build (6'2, thin build) have really played against me when it comes to heavy compound movements. It's a constant struggle for me to stay flexible enough to do them. I've had chronic body pain for two years from overdoing them, it's pretty damn frustrating. It's annoying seeing shorter dudes crank out heavy ass squats and deads with no problems (and making massive size gains), while I would need tremendous amounts of flexbility training and PT to see anything close.

Work on your flexibility. I'm 6'2" as well (but I would not call myself lanky) and have no problems doing any of these movements. Being a little shorter definitely gives you a bit of a leverage advantage but you work with what was given to you. I've seen dudes taller than me lift FAR more while squatting deeper.

Here's the flexibility tree...

1. Can you do it with just the bar?

If no, work on your flexibility.

If yes, then lower your weight till you can do it properly.

What would you guys suggest to maximize recovery?

As most of you know I have been olympic lifting for a while and I have gotten fairly used to the training after a couple of years. Recently there was a small opening at nights on my schedule so I started doing some bjj.

Now when I do one or the other there isn't much of a problem. When I do both, however, the next day I feel like I got hit by car. My diet is pretty clean, any advice?