Lift things up and put them down.

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Re: Lift things up and put them down.

Postby bels » Fri Oct 28, 2016 4:44 am

If you want to track stuff in your phone and you're on Android, I find the Progression app really good

http://www.progression-app.com/

Been using it for a while now. Syncs to google fit as well so if you use your phone as an activity tracker (gfit auto detects cycling so it's good enough for me) you can get a reasonable picture of how many hours you were active per day with minimal effort.
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Re: Lift things up and put them down.

Postby sknss » Fri Oct 28, 2016 11:36 am

Thanks a lot guys, I appreciate it. I will definitely add glute bridges to my workout and maybe deadlifts too (they look scary).
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Re: Lift things up and put them down.

Postby UnwashedMolasses » Fri Oct 28, 2016 2:19 pm

I would definitely recommend doing deadlifts. Or if not those, a similar lower back exercise. The most common complaint I hear from older people and often the single issue preventing them from doing physical activities or reducing their quality of life is a bad back. I often think of deadlifts as insurance for the future - strengthen the parts of the body that are most likely to deteriorate. Also on that note, my dad has been exercising for years and is pretty well muscled for a guy about to hit 60, but he has trouble doing very physical things because he's never trained his lower back. He does plenty of upper back exercises but never lower back, and that's the one thing holding him back now.
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Re: Lift things up and put them down.

Postby adiabatic » Fri Oct 28, 2016 6:41 pm

Everybody loves deadlifts, but is being able to lift one plate that much better than regularly getting in some roman chair time?
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Re: Lift things up and put them down.

Postby UnwashedMolasses » Fri Oct 28, 2016 8:27 pm

That's what I was trying to say with "a similar lower back exercise". Deadlifts are fun and challenging for those who like that kind of challenge but they're not the only lower back exercise by any means. I was moreso trying to emphasize not skipping lower back among the muscle groups worked by exercising.
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Re: Lift things up and put them down.

Postby JewTurk » Sat Oct 29, 2016 5:27 pm

JewTurk wrote:@silvaeri

Funny enough, the person who developed the scaling of bouldering routes currently lives in Flagstaff, AZ, where I'm living right now. I got to meet him at a bouldering gym earlier this summer.

On that note, got a 3 month membership to a pretty well-known bouldering gym, at least in the southwest, and I've been going about 5 times a week for the while.

Kind of at a loss about what my workout schedule should be though. I'm training for a collegiate tri in late october. I've been biking about 20 miles a day 3 times a week then running and lifting in between those bike days. Then I've been just bouldering on weekdays.

Fitness goals are really just to gain weight, get enough endurance to have a decent tri time (maybe sub 2:30), but also get better at bouldering so I can start climbing/bouldering outdoors instead of in a gym.

Suggestions?

The bouldering gym only has racks that I can use for bench/squats/deadlifts and then very minimal free weights and kettle bells.


Finished with a 2:39 at pumpkinman last weekend. Pretty happy. Moving onto different things now.

Fitness goals: gain weight (doing 5x5), climb more/better, run every morning, bike on weekends (40-50 I'm hoping for every sunday).

Is 5x5 a reasonable workout to do in conjunction with climbing every day or every other day? I just don't know how I would alter 5x5 to take into account climbing (removing the back day/lightening it up?)
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Re: Lift things up and put them down.

Postby pirxthepilot » Sun Oct 30, 2016 7:24 am

UnwashedMolasses wrote:That's what I was trying to say with "a similar lower back exercise". Deadlifts are fun and challenging for those who like that kind of challenge but they're not the only lower back exercise by any means. I was moreso trying to emphasize not skipping lower back among the muscle groups worked by exercising.


agreed but deadlifts are not just a lower back exercise, they work the whole posterior chain hamstrings, glutes, lower and upper back also shoulders, triceps, forearms, grip, core muscles etc, i'm pretty sure there's no other exercise apart from maybe squats that has so many whole-body benefits. and as others have said, they have great 'real life' application in that they teach you how to brace your lower back when lifting a load (suitcase, small child etc).
having said all that, i consider myself a fairly experienced deadlifter, like over 2.5xbw most weeks, and still managed to tear some lower back muscles recently- my mind was elsewhere, i was putting down a barbell i dont really consider heavy, somehow rounded my back for a fraction of a second and that was all it took. of course most people won't be dealing with weights in that range but when i told the physio what an idiot i felt he just shrugged and said he sees worse damage (herniated discs and so forth) from people picking up their organic veg boxes.
i suppose the lesson is that lifting anything at all off the ground is potentially dangerous and deadlifts can help to proof you against this, just be sure to concentrate the entire time on the cues a good teacher will give you: use full hip range, engage core, pull shoulder blades together etc.
i woulld actually say it's worth @sknss holding off for a month or two until she has built up her core strength a bit, but i'm probably being over-cautious
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Re: Lift things up and put them down.

Postby silvaeri » Tue Nov 22, 2016 11:36 am

Ondra frees the Dawn Wall for Second Ascent

Not lifting, but this is the best fitness/hard physical shit thread we have.

This is unreal, Ondra sends the Dawn in half the time it to took Caldwell on his ascent push.

Hats off!
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Re: Lift things up and put them down.

Postby JewTurk » Tue Dec 13, 2016 9:43 pm

silvaeri wrote:Ondra frees the Dawn Wall for Second Ascent

Not lifting, but this is the best fitness/hard physical shit thread we have.

This is unreal, Ondra sends the Dawn in half the time it to took Caldwell on his ascent push.

Hats off!


I feel like we need a climbing thread but I only know a handful of people on here who climb.
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Re: Lift things up and put them down.

Postby Cowboy » Tue Dec 13, 2016 10:22 pm

Started running most days of the week very proud of myself!
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Re: Lift things up and put them down.

Postby costanza » Sat Dec 17, 2016 8:09 pm

I've gotten some pain in my left shoulder while bench pressing and doing overhead press. How do I avoid this / excercise around it?
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Re: Lift things up and put them down.

Postby pirxthepilot » Sun Dec 18, 2016 5:17 pm

check you're not flaring your shoulders out on the bench, keep them tucked in. bench is often just bad for the shoulder though, i seem to have caused myself damage from LT over-use.
stretch your pectorals out fully on a doorframe.
also strengthen your rotator cuff via both internal and external rotations.
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Re: Lift things up and put them down.

Postby costanza » Mon Dec 19, 2016 6:44 pm

Thanks for the advice guys, really appreciate it. My left shoulder has always been quite weak as I'm right handed and haven't excercised properly. After some googling I think I may be able to describe it a little better. It's like the tendon connecting and holding up my humeral head to my acromion and glenoid is a bit slack, so my arm 'hangs' a little on the tendon if you understand what I mean. It's around this tendon I get the pain. When I get tired late into the sets is when I sometimes experience pain. I don't know if I'm using the correct words I just used this picture as reference:
Image

I'm going to try what you suggested, if the new info provided anything relevant I'd be happy to get more guidance.
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Re: Lift things up and put them down.

Postby pirxthepilot » Tue Dec 20, 2016 6:05 am

the shoulder is very complicated and nobody knows what is going on in there when you perform a movement (even scans/surgery won't necessarily help much with this). first line response is to correct any possible imbalances that might be throwing it off. most likely: rotator cuff weakness (so, internal and external rotations with thera band), or overactive pectoral muscles ( door stretch several times a day, also get a golf ball and roll around on it, focusing on any knots in your pec)
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Re: Lift things up and put them down.

Postby teck » Fri Dec 30, 2016 3:19 pm

i got hurt the other day while doing jiu jitsu and someone rolled over my hand. i thought i had dislocated it but the injury is called "mallet finger" (the google search doesnt look too gross). it doesn't hurt or anything but i have to keep it completely immobilized (ie in a splint) for 8 weeks, 24 hours a day. i bought a bunch of different kinds of splints and hope that will work. treasure your health and injury-free bodies, people!
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Re: Lift things up and put them down.

Postby bels » Thu Sep 28, 2017 3:54 am

Starting a new workout regime using THE JUGGERNAUT METHOD (TM) but feel like I'm missing something as my weight workouts only take like... 40 minutes? Has anyone got any cool ideas for extra shit I should do? I suspect if I double read the ebook (shout me for the PDF) it'll say i should be doing something mad like throwing a medicine ball across the gym but I'm not willing to breach health and safety protocols like that.

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Re: Lift things up and put them down.

Postby talkin2snakes » Thu Sep 28, 2017 5:28 am

it looks fine, reasonably balanced i think. i don't bother with bench these days, and dont even do weights apart from squats/DLs, this stuff is much more enjoyable and it makes more sense to do whole body exercises rather than just working a single muscle group:

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

obviously nobody can do that straight off, but the easier core movements and static holds would just be a progression from that programme anyway: like just hang from a bar and pike your knees up to your chest, then progres to these

https://www.youtube.com/watch?v=7g1hxdkulsE&t=202s

then simple static holds etc.

nb in comments people mentioning hannibal's skinny calves too #ROLEMODEL#BODYPOSI
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Last edited by talkin2snakes on Thu Sep 28, 2017 4:01 pm, edited 2 times in total.
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Re: Lift things up and put them down.

Postby talkin2snakes » Thu Sep 28, 2017 11:22 am

for planche progression i copied this, the socks on the wall stuff is helpful
https://www.youtube.com/watch?v=YvbLSgWMJec

also doing the yoga frog position and holding is pretty good for helping you to understand the balance element. but mostly its just strength, not just shoulders etc but core/legs as well. so quite advanced
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Re: Lift things up and put them down.

Postby Cowboy » Thu Sep 28, 2017 1:54 pm

I've been swimming 3x a week lately and have definitely slimmed down, to the point where I've been told I look it.

Have a belt in the mail because I'm worried about all my pantalones
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Re: Lift things up and put them down.

Postby BadLuckCub » Fri Oct 13, 2017 1:03 am

I fucked up my ankle last year around this time and I sprained it
I'm pretty sure it was a level 3 sprain and till this day it still be hurtin a lil bit
I was sposed to go to the PT but some shit bout insurance don fucked me up so im coolin it rn
if anyone got any rehab tips for sprained ankles or any PT for ankle related injury lmk
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Re: Lift things up and put them down.

Postby can- » Mon Oct 16, 2017 12:25 pm

anyone tried other flavors of ON bean energy that isnt double choc??

rocky road? mint choc? mocha cappuccino ?
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Re: Lift things up and put them down.

Postby silvaeri » Tue Nov 14, 2017 12:31 pm

bike coach has me in the gym two days a week. super simple squats and deads routine with upperbody accessory lifts + core routine. feels good to be back in the gym. lifting extremely light weight rn but focused on form and slowly building weight back up
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