Post: #3176

Muscle memory continues to fuck with my mind. It's been 3 months since lifting last time, might have been lifting a combined 4 times this year due to injury, but today just did some squats and repped out 90% of max with no sweat. I am sure I am going to feel it tomorrow, but still it almost doesn't seem right that I keep my strength despite not lifting for a year. I've lifted for many years of course, but in the first few it wasn't quite like this. Seems like there has been some kind of permanent change to my muscle fibers or something.

Post: #3177

I definitely believe in a certain muscle memory that isn't just what you gain back after a layoff.

For some reason, if I don't deadlift for a while and I deadlift once for a max rep, I'll hit very close to an all time max, like I spent all that time not lifting to attain a fresh, unfatigued state.

Then once I get into a routine for it, my "ultimate max" will go down for at least a month, if not more.

Post: #3178

My new favorite back exercise: one arm landmine rows. Holy shit, the lat stretch is amazing.

Post: #3179

Recently started doing rope climbs without legs at the gym. Works your back, arms and core like crazy - and it's fun as hell too.

Can go two climbs up and down on a ~20-25 ft rope right now before insane LA buildup, lucky to have a gym with a good Crossfit box.

Definitely my favorite back exercise right now! Gonna try it weighted soon.

Post: #3180

(01-08-2017 03:47 AM)DarianFrey Wrote:  Recently started doing rope climbs without legs at the gym. Works your back, arms and core like crazy - and it's fun as hell too.

Can go two climbs up and down on a ~20-25 ft rope right now before insane LA buildup, lucky to have a gym with a good Crossfit box.

Definitely my favorite back exercise right now! Gonna try it weighted soon.

It's an awesome exercise.

Much like grip training, rope climbing can be deceitful because while the muscles is targets can recover fast, the tendons activated by it need longer to adapt and strengthen.

That happened to me when I first started training finger/hand strength for grappling. Training itself felt good, but a couple of days later I realized my hands were sore because I had irritated my tendons.

That's why climbers build their gripping strength slowly - it's very easy to wreck fingers/elbows if you're muscles are strong but tendons weak.

Post: #3181

I have weak forearms (maybe grip too). The limiting factor on my bicep curls, especially with the barbell, is the fact that the bones in my forearm hurt so much that I'm pretty sure I'm causing shin splint type cracks in them. They hurt on the inside part of the forearm, sharp pains sometimes during supination.

I guess it's not even that the forearm is weak, but that the bone or tendon or something else can't keep up with the muscle.

Post: #3182

(01-11-2017 12:00 AM)Slim Shady Wrote:  I have weak forearms (maybe grip too). The limiting factor on my bicep curls, especially with the barbell, is the fact that the bones in my forearm hurt so much that I'm pretty sure I'm causing shin splint type cracks in them. They hurt on the inside part of the forearm, sharp pains sometimes during supination.

I guess it's not even that the forearm is weak, but that the bone or tendon or something else can't keep up with the muscle.

The pain is on the "flexors" below? Or on the forearm bone that connects to the elbow?



Can you post a picture of where the pain is?

Do you have that pain if you use the same weight, but curl with a neutral grip?

If you only get it during supination, it might be more of a mobility issue, not so much grip strength.

Post: #3183

It's literally like shin splints of my forearm bone. The inner side of the bone; I guess in the underside or flexor side. Even sitting down right now if I press on the bone I get sharp pain. It's if I press/push into it with my finger into the bone from the flexor side, right about middle of the forearm.

Post: #3184

anyone on here do EMOM (every minute on the minute) views?

Post: #3185

Slim Shady,

I get the exact same pain, and it's close to my wrist. My limited research told me this was somewhat common.

I just switched to only doing DB curls and the pain completely went away. I figure there's no real difference between barbell and DB curls, and I never investigated it further.

Post: #3186

I don't know what happened but I was squatting normally with a moderate weight and when I finished the set my back just gave out. I'm in so much pain right now that I can't even walk. What the fuck.

Post: #3187

@Oz . It's the risk of doing weights. All it takes is not warming up properly or overexerting yourself and you pull something.

I prefer sticking to body weight exercises. Gains are slower, but less risk at least.

Post: #3188

Anyone had a tennis elbow from weightlifting? I got it just with one arm and I think it might be because inner shoulder rotation or wrong lifting technique. What did you do with that?

Post: #3189

(01-12-2017 05:11 AM)BlackUniform Wrote:  Anyone had a tennis elbow from weightlifting? I got it just with one arm and I think it might be because inner shoulder rotation or wrong lifting technique. What did you do with that?

Rest. Avoid any exercises that irritate it until it goes away.

Post: #3190

395 for 10 reps yesterday! That's my new PR (broke 385 at 10 tree days ago) so I'm very happy. I'll be going for 405 for 10 reps later this week.

Post: #3191

(01-11-2017 12:50 PM)Slim Shady Wrote:  It's literally like shin splints of my forearm bone. The inner side of the bone; I guess in the underside or flexor side. Even sitting down right now if I press on the bone I get sharp pain. It's if I press/push into it with my finger into the bone from the flexor side, right about middle of the forearm.

I would be surprised if it's actually something on the bone, unless you fell down or hurt it previously. I would have guessed it's something on the soft tissue, either the muscle or tendon is irritated/inflamed. I'm not an MD so take that with a grain of salt.

Quit straining the grip/forearms/arms for 2 weeks to see if it gets better. Alternatively you could also try to massage the area lightly using your opposite hand or a lacrosse ball and seeing if it gets better (that helped me before with strains and hyperextensions doing martial arts).

If you've had it for a while I'd get it checked out, health is #1.

Post: #3192

(01-16-2017 01:21 PM)Mentavious Wrote:  395 for 10 reps yesterday! That's my new PR (broke 385 at 10 tree days ago) so I'm very happy. I'll be going for 405 for 10 reps later this week.

Congrats. Are those squats or deads? Very impressive either way

Post: #3193

Deadlifts! I'm still struggling with butt to ground squats at 315. Could be that I've teach my peak without the use of supplements.

Doing shit like this has really motivated my track kids to take lower body workouts more seriously. Many hamstring pills and other muscle injuries can be prevented by just doing squats, deadlifts, and core exercises.

Post: #3194

(01-08-2017 03:47 AM)DarianFrey Wrote:  Recently started doing rope climbs without legs at the gym. Works your back, arms and core like crazy - and it's fun as hell too.

Can go two climbs up and down on a ~20-25 ft rope right now before insane LA buildup, lucky to have a gym with a good Crossfit box.

Definitely my favorite back exercise right now! Gonna try it weighted soon.

I really wish my gym would put a rope in. They have a basketball court but no rope. I wish they would put a rope up in the corner and a mat underneath it. Maybe the liability is too much for them? I want to test myself on the rope climb and it sounds like an excellent exercise.

I used my Fat Gripz for the first time last week on my Bi/Back day. My forearms were screaming when I was done, and they were sore for the next few days. They are pricey on Amazon ($40) but so far I'm loving them. Looking forward to using them again tomorrow. I used them on my pull ups, Renegade Rows, and dumbbell rows.

Post: #3195

Decided to do a short, hard cut to start the year off. 1600 calories daily, lifting 3 days a week, 2-3 days walking in the morning for around 30 min.

I also took a massive deload on my training weights and started Greyskull with sets of 5. Restarted from 200 kg deadlifts (2 sets ef 3 instead of 3x5+), 100 kg bench, 140 kg squats, 50 kg OHP (I know, shaaaaaaameeee). I can really feel the difference in the amount of food I eat, but on the bright side, all of the bloat is gone and I've found a few delicious recipes. I'll do this for a month or so, see how it goes. Then I'll increase my calories a bit and start packing on the iron.

Also, Myfitnesspal makes calorie counting easy as fugg.

Post: #3196

(01-11-2017 02:52 PM)redonion Wrote:  Slim Shady,

I get the exact same pain, and it's close to my wrist. My limited research told me this was somewhat common.

I just switched to only doing DB curls and the pain completely went away. I figure there's no real difference between barbell and DB curls, and I never investigated it further.

I tried to ignore this pain and ended up regretting it BIGTIME. Just do DB shit. Don't fuck around with it. Whatever magical benefits having a metal bar between two weights brings are going to be negated when you have to stop training 'cause you fuck up your wrists.

Post: #3197

1. I'm looking to start doing a 20-minute American Psycho-style warmup in the morning to get my body moving. I'm thinking:

-Rice bucket to warm up the hands
-Bridge and downward facing dog to combat sitting
-Situps for abs volume
-Bodyweight calf raises for volume

In addition to some overall stretching and mobility work. Anyone else do this? Share your routine.

2. I want to quit my Chipotle addiction. I know a few of you meal prep expert make burrito bowls. The ingredients are rice, black beans, chicken, and salsa. My question is, do you put the ingredients together? Any flavor tips?

Post: #3198

I've had a few instances of forearm pain and on each occasion, I simply switched to using a hammer grip for my pullups/rows/curls. With my hands in that position it didn't aggravate it and allowed me to continue training as normal.

Don't know if its the same sort of pain or in the same spot, but give it a try, it may be that simple.

Post: #3199

(01-21-2017 09:56 PM)king bast Wrote:  I've had a few instances of forearm pain and on each occasion, I simply switched to using a hammer grip for my pullups/rows/curls. With my hands in that position it didn't aggravate it and allowed me to continue training as normal.

Don't know if its the same sort of pain or in the same spot, but give it a try, it may be that simple.

Possibly.
What's a hammer grip?

Post: #3200

(01-22-2017 02:50 AM)SamuelBRoberts Wrote:  

(01-21-2017 09:56 PM)king bast Wrote:  I've had a few instances of forearm pain and on each occasion, I simply switched to using a hammer grip for my pullups/rows/curls. With my hands in that position it didn't aggravate it and allowed me to continue training as normal.

Don't know if its the same sort of pain or in the same spot, but give it a try, it may be that simple.

Possibly.
What's a hammer grip?