Post: #3401

I would not lift for a week. The increase in blood pressure can be enough to blow a clot and you'll have a dry socket, which is pretty much awful.

Not lifting for a week is ok, but if you get a dry socket you'll be wishing you could turn back time.

Post: #3402

Don't lift. You risk a dry socket.

Worst pain imaginable, makes a migraine look like nothing.

I've had a broken bone protrude out the skin before and the dry socket was still worse by a country mile.

Post: #3403

Alright guys thanks for all the advice, i'll take it easy for at least a week and load up on shakes. Worst case scenario I start dropping some weight at which point i'll just start eating some ice cream. But if I spend my time resting doubt that will be the case

Post: #3404

Thought I'd just feed back that a month or so of Kroc rows has had an amazing effect on my weighted chin and strict cable row. Also Kroc style cheat shrugs for 20-40 reps have done more for my traps in a month than strict shrugs did in years. I do the Kroc rows as a finisher at the moment, but I'm thinking about bumping them up to be my main row.

Post: #3405

I've been working out for a few years now and according to all web benchmarking sites, I am now classified as intermediate by most of my lifts.. I recently came off PHUL, and PHAT. What is my next progression? Prefer to workout 3-4 days a week.

Post: #3406

Honestly I always seem to end up going back to some variation of 5/3/1.There's so many out there you can usually find something to fit. Then there will be some new idea I read and off I go and try that for a while.

Post: #3407

(05-22-2017 10:22 PM)Jack_Smith Wrote:  PR'd my Squat tonight. 6 X 275. 3 weeks into my spring cut. Totally psyched.

Did it again. 7 X 275. Broke fast at 2 with an 8 oz sirloin and a 14 oz yam. Took a nap. Then under the bar. I am pretty sure I could have gotten 8, but I felt like my balance and timing was a little off and my form was starting to break down, so I left it for next time.

Post: #3408

(05-25-2017 07:58 PM)Stakes Is High Wrote:  I've been working out for a few years now and according to all web benchmarking sites, I am now classified as intermediate by most of my lifts.. I recently came off PHUL, and PHAT. What is my next progression? Prefer to workout 3-4 days a week.

Try DC training.

Post: #3409

(05-16-2017 08:06 AM)redbeard Wrote:  It's a fuckload of pullups but you'll notice I'm not doing much other "wrist intensive" work. I rotate upper-arms-lower, where arms is light hypertrophy 12-15 range...nothing crazy...really active rest. Lower has no heavy deadlifts...so it's no problem.

My wrists actually feel amazing. I don't know if you remember, November 2014 I sprained (possibly broke) my right wrist. It was painful coming back but I found doing regular grip work (especially extensors) fixes everything, even if I spend hours on the keyboard.

I'm pretty anti-wrist wrap. Look around the gym....how many 20 year olds are wearing wrist wraps? How many 50 year olds? I think my generation (I'm 25) didn't develop any grip strength due to sedentary lifestyle...so we end up with wrist pain. My hypothesis.

I DO know that since doing more pull-ups my basketball "flick" has gotten so much stronger, so I'm going to keep doing it. My range is awesome right now.

It looks like a very solid split routine. I'm glad the chins are working out for you considering your wrist. I do the same thing with chins when I have the time, sets of 3-8 for 70-100 reps.

Never figured out lunges, I always spent my time with one legged squats because my earliest influence with lifting was Pavel Tsatsouline's Naked Warrior and Convict Conditioning.

I only use wrist wraps when I want to do something and not be limited by grip. So deadlift lockouts, stupid heavy Chaos and Pain styled shrugs (500+ lbs), and max effort overhand grip deadlifts. I would add mass pulling volume in there too like kroc rows and chins and shit.

The reason why the thumbless grip allows you to do pullups easier is the same reason why the thumbless grip allows you to press easier. When you use your thumb, it activates the antagonist muscle. So when you press, the thumbless grip relaxes your bicep which bumps your press up by ten or fifteen pounds (because the bicep, once activated, will pull against you). Same goes for chins.

I'm anti lifting gear in general but some things have their place, especially when you get injured or beat up.

Post: #3410

(05-25-2017 08:19 AM)Kieran Wrote:  Thought I'd just feed back that a month or so of Kroc rows has had an amazing effect on my weighted chin and strict cable row. Also Kroc style cheat shrugs for 20-40 reps have done more for my traps in a month than strict shrugs did in years. I do the Kroc rows as a finisher at the moment, but I'm thinking about bumping them up to be my main row.

So with a kroc style cheat shrug, you grab a dumbell, lean over like you're doing a row, and pull back the weight without bending your arm? Gonna have to give that a try.

Post: #3411

Nah just shrugs with some body-English and with very heavy weights for high reps (none of that full rom, slow pausing at the top type form which for me did nothing). Wendler talks about a couple of warm up sets of 10 then an all out set of 20 - 40.

https://www.youtube.com/watch?v=zHbOylBwOuI

I saw a video from Alpha Destiny on youtube where he talks about how heavy cheat rows and shrugs are effective because of the heavy weighted stretch at the bottom. He also recommends above the knee rack pulls for traps for this reason. Makes sense when you think that deads can be pretty effective for traps, and the weight you can pull from above the knee is going to be so much more.

Post: #3412

@Hannibal we're talking about different things.

Wrist wraps = for women



Wrist straps = useful for heavy pulling

Post: #3413

Didn't even realize I had been writing it wrong this whole time. I was talking about wrist straps, got a pair of Spud Straps myself as recommended by Jamie Lewis.

Wrist wraps are for undiagnosed mom injuries and joggers.

Say it fast enough and they sound the same.

Post: #3414

(05-30-2017 09:58 PM)Hannibal Wrote:  Didn't even realize I had been writing it wrong this whole time. I was talking about wrist straps, got a pair of Spud Straps myself as recommended by Jamie Lewis.

Wrist wraps are for undiagnosed mom injuries and joggers.

...and Jamie Lewis...

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold

Post: #3415

I don't think wrist wraps really help me much personally. Maybe once I start benching 400lbs or something they will be necessary for some sort of wrist support, but mostly I feel like they make it harder to squeeze the barbell. I had a pair of rogue wraps given to me but I don't use them too often.

Post: #3416

Wrist wraps have their place and shouldn't be overlooked. Try jerking 100kg+ over your head without any extensive training or wraps, you might just join the snap city club.

My boy Lu uses wraps:

Post: #3417

I finally failed a deadlift maxout. I pulled 520 and felt alright but couldn't move 540.

Post: #3418

Wanted to hit you guys up to see if you had any thoughts on this.
For the past two weeks, I've experienced a inflammation of the right knee. Walking is no problem, just some discomfort and bad stiffness. The thing is, I've never had this before and I'm wondering what might have caused it. Any thoughts? Has anyone else had this before? It makes it hard for me to do leg presses and squats. I'm afraid of pushing it fear of real injury.
I'm trying to decide if I should just push through it, or lay off leg exercises until all is 100% better.

Post: #3419

I tend to regret pushing through inflammation. Takes even longer to recover than. You might be able to stretch it and foam roll the quads as you take it easy though. Ibuprofen might help too.

Post: #3420

(06-02-2017 05:47 PM)Quintus Curtius Wrote:  Wanted to hit you guys up to see if you had any thoughts on this.
For the past two weeks, I've experienced a inflammation of the right knee. Walking is no problem, just some discomfort and bad stiffness. The thing is, I've never had this before and I'm wondering what might have caused it. Any thoughts? Has anyone else had this before? It makes it hard for me to do leg presses and squats. I'm afraid of pushing it fear of real injury.
I'm trying to decide if I should just push through it, or lay off leg exercises until all is 100% better.

It depends on your age. Can you pinpoint what has caused the flare ups?

If you haven't, consider trying knee sleeves when you work out. Rehband and Slingshot make good knee sleeves. The added warmth is very helpful for stiff knees, and I find that wearing them whenever I have minor stiffness is helpful.

If you can describe the pain better, I can give you a more specific answer. It could be related to any number of issues, from osteoarthritis, to bursitis, to IT tightness.

Best of luck.

Post: #3421

(06-02-2017 05:47 PM)Quintus Curtius Wrote:  Wanted to hit you guys up to see if you had any thoughts on this.
For the past two weeks, I've experienced a inflammation of the right knee. Walking is no problem, just some discomfort and bad stiffness. The thing is, I've never had this before and I'm wondering what might have caused it. Any thoughts? Has anyone else had this before? It makes it hard for me to do leg presses and squats. I'm afraid of pushing it fear of real injury.
I'm trying to decide if I should just push through it, or lay off leg exercises until all is 100% better.

Joint pain very rarely comes bilaterally. Usually it's a one sided deal.

As to why, sort of hard to say. However, we all naturally have imbalances and tightnesses that would cause pain.

First... And this is just my opinion... I would ease off the training a bit. Pushing through it is a bad idea. It's hurt, there's a problem, you need to fix it.

However, you're going to need to experiment a bit with various stretches to see which ones bring you relief. I've had knee pain from everything from tight hams, to calves, to a tight ITB. Each time, thoroughly and deeply stretching the tight muscle provided relief.

But you need to rest your knee till you can SQUAT and it's tolerable. Not pain free, but tolerable. Even if it's a good bit lighter. Then rest again, till it's tolerable, then back at it again.

The thing people do wrong after an injury is they fail to reintroduce the injured bodypart to the Stress-recovery-adaptation cycle. The tendon heals, but remains weak and injury prone, until you rebuild it.

So to summarize...

Figure out why it hurts
Fix it
Rest
Train your knee gradually until it doesn't hurt to train anymore.

Post: #3422

After not squatting for a few weeks (due to injury), I have finally managed to do a 135 kg PR.


But...when I was walking back home, a stray dog attacked me without provocation and has bitten my left calf. I guess it was hungry, and my calves were all sweaty and exposed (I was wearing shorts).


I hope it will be better until Monday. Stupid dog.... .

Post: #3423

Good advice, guys. Much appreciated. My age is 48, so maybe that has something to do with it. Although I've never had a knee problem, ever.

It might just be a technique thing. I think the last time I squatted on the squat rack, my right leg may have been at a slightly different angle than the other leg, putting uneven stresses on the legs.

There's no pain, just generalized discomfort and some noticeable inflammation. I did a swimming workout a few days ago and it was better. My most recent lifting workout (yesterday) I didn't do any squats or leg presses, but I did do some leg curls, hip adduction, and calf training, and did not have any problems.

My guess: My squat form was bad, and I put some kind of tendon stresses on something. I'm going to lay off squats, dead lifts, or leg presses until the knee is fully recovered, and then go back to the routine.

But good advice, guys. It really helps to bounce this stuff off of other guys.

Post: #3424

Hey Guys, hope this is the right place to ask this.

I'm am 18 year old back at my parents place for the summer and hoping to cash in on all the free food I can eat to start bulking. I work a tour based on-call job that can give me pretty wacky work days that start from 8am-9:30pm; so I have a hard time getting a solid routine going.

The only place in town that has any real type of weightlifting equipment is my MMA Gym that I go to when I can.
I have permission to use the Gym during the day sometimes to sneak a workout in if I can but I never get a good routine going.

I'd be happy training at home, and am not opposed to doing body workouts, I just struggle with the motivation. Also my cardio is pretty awful right now.

I'm 6'3 and approximately 200lbs

Any advice appreciated. And any diet advice would be great too, I eat pretty healthy but there is always room for improvement.

Post: #3425

(06-08-2017 11:33 AM)Northern Wastes Wrote:  Hey Guys, hope this is the right place to ask this.

I'm am 18 year old back at my parents place for the summer and hoping to cash in on all the free food I can eat to start bulking. I work a tour based on-call job that can give me pretty wacky work days that start from 8am-9:30pm; so I have a hard time getting a solid routine going.

The only place in town that has any real type of weightlifting equipment is my MMA Gym that I go to when I can.
I have permission to use the Gym during the day sometimes to sneak a workout in if I can but I never get a good routine going.

I'd be happy training at home, and am not opposed to doing body workouts, I just struggle with the motivation. Also my cardio is pretty awful right now.

I'm 6'3 and approximately 200lbs

Any advice appreciated. And any diet advice would be great too, I eat pretty healthy but there is always room for improvement.

https://www.menofthewest.net/beast-life-4/

The endomorph diet from this link has done wonders for me