Squats the story - the Off Topic Thread...

token

I was so close to getting fed up of making fun of crossfit but then this pops up in my hatebook feed today.







How did anyone think that was a good idea? I just don't understand.

Edwardius

token wrote: »

I was so close to getting fed up of making fun of crossfit but then this pops up in my hatebook feed today.







How did anyone think that was a good idea? I just don't understand.

Was this a team portion of one of their sacrificial gatherings or what?

token

Dead Ed wrote: »

Was this a team portion of one of their sacrificial gatherings or what?

I reckon so. Known and knowingly retarded.

DL Saint

token wrote: »

I was so close to getting fed up of making fun of crossfit but then this pops up in my hatebook feed today.







How did anyone think that was a good idea? I just don't understand.

Extreme Sh*tting 101

squod

token wrote: »

toight

https://www.youtube.com/watch?v=gu31VyXlTzo

MrPain

My cut is coming along nicely





I need to invest in a proper camera

Jarren

https://www.youtube.com/watch?v=NLKqm8l9Uvk

Watch it until the end

Hanley

Jarren wrote: »

https://www.youtube.com/watch?v=NLKqm8l9Uvk

Watch it until the end

I wonder how many people went "oh I told you that was dangerous". No ****ing ****. Why bother pushing the limits when you can be mediocre. Fool!!!

The stuff before the fall was awesome. And even the fall was cool, even after snagging the bar he still tucked on the tumble.

JJayoo

Poor bastard.

Antisocialiser

"Adding a counterbalance (10lbs) may help improve an overhead squat pattern by helping engage the anterior core."

From Eric Cressey's twitter page; Can anyone shed some light on what this means?

Hanley

Antisocialiser wrote: »

From Eric Cressey's twitter page; Can anyone shed some light on what this means?

Light loading tends to improve lift performance (most people goblet squat better than air squat)

A counterbalance is just something to balance against/use for balance (ie a 10lb bar I assume)

Engaging the anterior core is just about getting your abs firing to stop you falling/collapsing forward.

Paudee

MDUSA LiveStream > Lab Report

Dermighty

Hanley, is there a major difference between a barbell deadlift and a hex bar deadlift?

I started adding hex bar deadlifts into my normal deadlifting routine and I find I lift with better form but with less weight (the hex bar has rotating handles which affect the grip slightly).

I like both, just wondering if it'll do any more than a standard deadlift.

Hanley

Dermighty wrote: »

Hanley, is there a major difference between a barbell deadlift and a hex bar deadlift?

I started adding hex bar deadlifts into my normal deadlifting routine and I find I lift with better form but with less weight (the hex bar has rotating handles which affect the grip slightly).

I like both, just wondering if it'll do any more than a standard deadlift.

Do what tho?

A trap bar DL tends to just be a half squat with the weight in your hands, the way most people do em. Far more quad dominant.

It's just another way for people to avoid training their posterior chain!

Dermighty

Hanley wrote: »

Do what tho?

A trap bar DL tends to just be a half squat with the weight in your hands, the way most people do em. Far more quad dominant.

It's just another way for people to avoid training their posterior chain!

The toughest part of a DL for me is the first 2-3 inches. I was using some eleiko training plates yesterday and the extra inch made a huge difference (barbell DL). Is it just a flexibility issue?

Hanley

Dermighty wrote: »

The toughest part of a DL for me is the first 2-3 inches. I was using some eleiko training plates yesterday and the extra inch made a huge difference (barbell DL). Is it just a flexibility issue?

...that's the hardest part of a deadlift for most people

ferike1

Trap bar deads are easier?

Hanley

ferike1 wrote: »

Trap bar deads are easier?

Considerably.

Dermighty

Hanley wrote: »

...that's the hardest part of a deadlift for most people

So is isolating just that part of the exercise the way to improve or is there something else I should be doing?

My typical deadlift routine is cycle to the gym, loosen my muscles (start at the neck and work down to the ankles), pick up an empty bar, do 15-20 reps, foam roll hip flexors, glutes, hamstrings, whatever feels tight, repeat with bar, then add weights up to my max(usually 40kg, 100kg, 130kg, 140kg, 150kg or something like that)

kevpants

We all had a good laugh at the Powerpohl but this actually looks like it would work. I'd say the ab pump is unreal.

Mellor

ferike1 wrote: »

Trap bar deads are easier?

Most of the trap bars I’ve seen look like the pic below. The grips are above the centreline. That’s two inches less ROM which on its own will make a difference.
Even with inline grips, the bar is closer to your body centre line which makes it easier

Dermighty wrote: »

So is isolating just that part of the exercise the way to improve or is there something else I should be doing?

You are simply stronger from 2” high than you are from the ground. Everyone is. It’s not a weak point you need to isolate. It’s just mechanical easier from that position.

Dermighty

Mellor wrote: »

You are simply stronger from 2” high than you are from the ground. Everyone is. It’s not a weak point you need to isolate. It’s just mechanical easier from that position.

I understand.

I just want to lift heavier because I like deadlifts. Progression is slow because I don't Want to lift the bar at the expense of form.

the trap bar makes some difference alright but I prefer the regular bar.

Hanley

Dermighty wrote: »

So is isolating just that part of the exercise the way to improve or is there something else I should be doing?

My typical deadlift routine is cycle to the gym, loosen my muscles (start at the neck and work down to the ankles), pick up an empty bar, do 15-20 reps, foam roll hip flexors, glutes, hamstrings, whatever feels tight, repeat with bar, then add weights up to my max(usually 40kg, 100kg, 130kg, 140kg, 150kg or something like that)

I didn't say that either... And is your entire deadlift training based off working up to a max each day?!

Dermighty

Hanley wrote: »

I didn't say that either... And is your entire deadlift training based off working up to a max each day?!

I deadlift once a week, alternating between volume one week and max effort the following week. This coincides with how how much energy I have based on work, exercise and college.

Hanley

Dermighty wrote: »

I deadlift once a week, alternating between volume one week and max effort the following week. This coincides with how how much energy I have based on work, exercise and college.

And do you have planned progressions over the course of weeks and months, or do you just do what you feel you can do? What about other deadlift "type" work that focuses on hamstrings, core, glutes, lower back and quads.

Dermighty

Hanley wrote: »

And do you have planned progressions over the course of weeks and months, or do you just do what you feel you can do? What about other deadlift "type" work that focuses on hamstrings, core, glutes, lower back and quads.

well I was originally logging everything in a spreadsheet but I Stopped weightlifting for three months, decided to stop and go back down to around 100kg And improve form over load.

I cycle 6 MILES a day every day do bjj 4 or 5 times a week, once a week I do a leg session in the gym.

45 degree leg press, walking weighted lunges, box jumps, straight leg deadlifts. Overhead squats with just the bar.

Oddly my back is naturally arched at the lumbar area so good mornings, Tbar rows and barbell rows hurt a lot.

Sephiroth_dude

Hi

When doing any chest exercise e.g dumbell/barbell chest press,dumbell flies,incline dumbell,should you arch your lower back slightly?or is that cheating?

Hanley

Sephiroth_dude wrote: »

Hi

When doing any chest exercise e.g dumbell/barbell chest press,dumbell flies,incline dumbell,should you arch your lower back slightly?or is that cheating?

Your lower back is naturally curved. Keep that shape while pressing.

conzy

Where could I pick up a set of wrist straps in dublin tomorrow? Argos have a set but reviews say they are too short.

Thanks!

Hanley

Fighting Fit on Camden Street (call to check first)

Most Elvery's have them.

You want straps (to help hold the bar), not wraps (to support your wrists) right?

Hanley

Fighting Fit on Camden Street (call to check first)

Most Elvery's have them.

You want straps (to help hold the bar), not wraps (to support your wrists) right?

conzy

Hanley wrote: »

Fighting Fit on Camden Street (call to check first)

Most Elvery's have them.

You want straps (to help hold the bar), not wraps (to support your wrists) right?

Thanks

Yeah I'm struggling to hold a 22.5kg dumbell doing shrugs.

Brian?

conzy wrote: »

Thanks

Yeah I'm struggling to hold a 22.5kg dumbell doing shrugs.

Struggle on. Your grip needs the work. I mean that in the nicest possible way.

That is unless your grip is fried from heavy deadlifts etc. Even still, it's probably better to avoid straps.

papu

Brian? wrote: »

Struggle on. Your grip needs the work. I mean that in the nicest possible way.

That is unless your grip is fried from heavy deadlifts etc. Even still, it's probably better to avoid straps.

I agrees , work on the grip , farmers walks , plate pinching and reverse curls!

Dermighty

I'm getting informed about some all of my bad exercise form, muscular imbalances in my body and stupid **** I'm doing in the gym that i need to correct. A lot of the info here has helped.

Quick question about (barbell) deadlifting and the method of lifting the weight:

1. Lift and lower weight (some drop it from waist height, some lower it to their knees and drop it then.
   
2. Lift, lower, lift, lower smoothly in one continuous movement similar to the first half(ish) of this vid:
   https://www.youtube.com/watch?v=KkKvgoQWkb4

At the moment I lift and lower and lift for the next rep as one continuous movement, with the weight tipping the floor at the end of each rep. This works great. As the weight increases and the reps decrease (example: 150kg for 2-3 reps) it becomes harder to smoothly lower the weight from the mid quadriceps/knee height to the floor. If option 1 is the correct way I obviously need to lower the weight, if option 2 is the way to do it then I can just drop it and regrip/reposition and lift again.

Brian?

Dermighty wrote: »

I'm getting informed about some all of my bad exercise form, muscular imbalances in my body and stupid **** I'm doing in the gym that i need to correct. A lot of the info here has helped.

Quick question about (barbell) deadlifting and the method of lifting the weight:

1. Lift and lower weight (some drop it from waist height, some lower it to their knees and drop it then.
   
2. Lift, lower, lift, lower smoothly in one continuous movement similar to the first half(ish) of this vid:
   https://www.youtube.com/watch?v=KkKvgoQWkb4

At the moment I lift and lower and lift for the next rep as one continuous movement, with the weight tipping the floor at the end of each rep. This works great. As the weight increases and the reps decrease (example: 150kg for 2-3 reps) it becomes harder to smoothly lower the weight from the mid quadriceps/knee height to the floor. If option 1 is the correct way I obviously need to lower the weight, if option 2 is the way to do it then I can just drop it and regrip/reposition and lift again.

Lower the weight slowly.

Put the bar back on the floor between every rep, pause and lift. The pause allows you to reset your start position correctly.

Hanley

Brian? wrote: »

Lower the weight slowly.

Put the bar back on the floor between every rep, pause and lift. The pause allows you to reset your start position correctly.

Yup. Deadlift.

rubadub

Brian? wrote: »

Put the bar back on the floor between every rep, pause and lift. The pause allows you to reset your start position correctly.

Is there any benefit to doing something similar with the likes of chinups? My bar is set to a height where at the bottom of the chinup I can put my feet on the ground, I sometimes stand & relax for a split second and do another rep, without letting go of the bar. (i.e. I am not doing rest-pause sets). I find I can do less reps than if I kept going as normal.

Hanley

rubadub wrote: »

Is there any benefit to doing something similar with the likes of chinups? My bar is set to a height where at the bottom of the chinup I can put my feet on the ground, I sometimes stand & relax for a split second and do another rep, without letting go of the bar. (i.e. I am not doing rest-pause sets). I find I can do less reps than if I kept going as normal.

What kind of "benefit" are you looking for?

Without specifying that and having a very clear idea, there's no way to tell!

Dermighty

Cheers folks.

Next step is mobility and fixing the little aches and pains I have (in particular my left shoulder blade). Mobilitywod is a good resource.

If you had a 4 day split (thinking of reducing it to a three day split) would you do a total body mobility drill before each day or be more specific?

rubadub

Hanley wrote: »

What kind of "benefit" are you looking for?

Not sure really, you agreed pausing between deadlifts is advisable, is this solely to allow you "reset your start position". If so why not do the same with chins? I expect most people cannot do it since the bar is not the perfect height.

Personally it forces me to do full reps on the chins, I do not always do full dead hangs and can find my self doing half-assed chins towards the end, chasing rep numbers. Doing a short pause gets over this and any "bouncing" of reps that might go on, i.e. minor kipping type motions. By doing it each rep is more identical to the last, for me anyway. I especially like it doing weighted chins.

Perhaps there is some physiological reason/difference/advantage between the 2 methods, like letting blood flow into muscles between reps or something.

Hanley

Dermighty wrote: »

Cheers folks.

Next step is mobility and fixing the little aches and pains I have (in particular my left shoulder blade). Mobilitywod is a good resource.

If you had a 4 day split (thinking of reducing it to a three day split) would you do a total body mobility drill before each day or be more specific?

1) Hip mobility
2) glute activation
3) thoracic mobility
4) scapular stabilisers activation

Stick 4 exercises in there and do them each day and you're money.

Hanley

rubadub wrote: »

Not sure really, you agreed pausing between deadlifts is advisable, is this solely to allow you "reset your start position". If so why not do the same with chins? I expect most people cannot do it since the bar is not the perfect height.

Yes, firstly because deadlifts are a great test of total body strength and have a pretty bullet proof supporting structure when you do em right (hips, knees, lower back etc should all be relatively "safe" under max/heavy loading)

Secondly, because the hardest part of most deadlifts is holding position off the floor and touch and go reps allow you to cheat this range to an extent, so you're effectively constantly avoiding the hardest range.

With pull ups, I always find the top portion the hardest, so your method wouldn't change that. And the main reason... the GH joint in most is pretty fragile and doesn't deal with destabilisation well. It's very hard to accurately do that multiple times while under stress and load, therefore I don't think it's a good idea to do it for pull up.

Personally it forces me to do full reps on the chins, I do not always do full dead hangs and can find my self doing half-assed chins towards the end, chasing rep numbers. Doing a short pause gets over this and any "bouncing" of reps that might go on, i.e. minor kipping type motions. By doing it each rep is more identical to the last, for me anyway. I especially like it doing weighted chins.

Perhaps there is some physiological reason/difference/advantage between the 2 methods, like letting blood flow into muscles between reps or something.

That's kinda your own problem tho - that's just a case of laziness and strictness. You can correct it without having to resort to deloading/resting!

...but I take your point that it probably makes it more measurable in "real" terms because you start/finish in the same place every time with no margin for cheating.

Dermighty

Hanley wrote: »

1) Hip mobility
2) glute activation
3) thoracic mobility
4) scapular stabilisers activation

Stick 4 exercises in there and do them each day and you're money.

I've chosen:

1. Couch/chair exercise (whatever it's called)
   
2. fire hydrants (know the one?)
   
3. T-spine work on a foam roller (rotational and static)
   
4. wall slides

rubadub

Cheers for that

Hanley wrote: »

You can correct it without having to resort to deloading/resting!

yeah, another trick I have is having my bare feet pointed slightly out in front, held rigid. When I go down I just tip off the ground and go back up, never relaxing.

Dermighty

https://www.youtube.com/watch?v=H5zmkW5EO6s

This has made me very, very happy!

Finally my back doesn't ache!

Sangre

Can anyone recommend a sports physio in ranelagh/rathmines area?

I've no injury or niggles but I want them to look at my upper back. My scap function/retraction is very asymmetrical and my motor patterns at this stage in retracting my scaps are probably useless. Not sure if prehab work as I'm doing it is helping or reinforcing it. I'm fairly sure its my left side that is the problem. The issue evidences it sell in overhead pressing: my left scap doesn't retract properly and while press my left shoulder stay forward and takes an uneven amount of weight and fatigues rapidly. Also comes up in squat, bar doesn't sit even on back. I'm sure it affects a number of other movements e.g. press, row.

As I've no injury to speak of looking for a physio with a bit of nuance to help me on right track. Cheers

Sangre

Can anyone recommend a sports physio in ranelagh/rathmines area?

I've no injury or niggles but I want them to look at my upper back. My scap function/retraction is very asymmetrical and my motor patterns at this stage in retracting my scaps are probably useless. Not sure if prehab work as I'm doing it is helping or reinforcing it. I'm fairly sure its my left side that is the problem. The issue evidences it sell in overhead pressing: my left scap doesn't retract properly and while press my left shoulder stay forward and takes an uneven amount of weight and fatigues rapidly. Also comes up in squat, bar doesn't sit even on back. I'm sure it affects a number of other movements e.g. press, row.

As I've no injury to speak of looking for a physio with a bit of nuance to help me on right track. Cheers

MrPain

Our Arnold, whose arms are heavy,
Vascular be thy veins
Nine sets of lunges, ten reps be done,
To add girth as it is to strengthen.
Give us this day our daily protein, and forgive us our fats,
As we forgive those who eat fat too.
And lead us not into overtraining, nor deliver us pizzas,
For thou art the king of the dumbell, the power clean, and the steroids forever,
Amen.

COH

Sangre wrote: »

Can anyone recommend a sports physio in ranelagh/rathmines area?

I've no injury or niggles but I want them to look at my upper back. My scap function/retraction is very asymmetrical and my motor patterns at this stage in retracting my scaps are probably useless. Not sure if prehab work as I'm doing it is helping or reinforcing it. I'm fairly sure its my left side that is the problem. The issue evidences it sell in overhead pressing: my left scap doesn't retract properly and while press my left shoulder stay forward and takes an uneven amount of weight and fatigues rapidly. Also comes up in squat, bar doesn't sit even on back. I'm sure it affects a number of other movements e.g. press, row.

As I've no injury to speak of looking for a physio with a bit of nuance to help me on right track. Cheers

There's a physio in Raw... she's around Tuesday and Thursdays... her details are at reception