Gym And Supplement Discussion

[TTT]

you can also buy lifting chalk from "The internet"

[Trozzle]

dafuq is that?

[TM7GTR]

GymQuip in Fyshwick sell chalk. It's cheap as hell. I work there.

[Trozzle]

GymQuip in Fyshwick sell chalk. It's cheap as hell. I work there.

Prepare for stalking and eventual harassment.

The next 2 weeks CANNOT GO QUICKLY ENOUGH. I so desperately want to get back into deadlifts, squats, and leg press. It's extremely demotivating right now, I actually have very little interest in going to the gym to hit any kind of pull/back exercise. I serious miss the feeling you get through every muscle in your body from deads.

f**k.

It's been about 4 weeks since I did them last (which put me out of action big time) and probably 3 weeks prior to that since doing them properly. I'm feeling really good with absolutely no pain in my SIJ since I hit the Voltaren 25s (cheers Tolga), I've had plenty of rest and avoided absolutely anything that puts too much load on it (inclusive of seated rows, which I have been doing with 1 hand and half the weight as a result).

Is it worth giving them another shot now, and obviously going easy (like, 80 - 100kg MAX)? I'm effectively unemployed at the moment so I need not worry about not getting enough sleep to recover, since I really don't need to get up early for any reason short of a job interview.

Thoughts? (yeah yeah yeah, internet advice)

[Birds]

Why not go even lighter and just test the waters with 10kg more each sesh?

Gotta agree about deads, I just switched from SLDLs to regular deads and the difference is huge. I can maintain my grip for longer now, as per touching the ground for grip rest vs keeping bar in the air the whole time, but I'm a lot more screwed by the end of the set!

[Trozzle]

Yeah in hindsight I should probably start at 60kg 3x10 reps and leave it at that, then next sesh 70kg so on and so forth.

I'm just hoping to hear simple thoughts from Tolga or even Markos if I were so lucky given powerlifting (and subsequently related injuries) are what they'd deal with day to day.

f**k "professional" opinions, they're always "stop lifting indefinitely coz that's all I can say without risking being sued"

[TTT]

Troy.

Now that you are back pain free, here is my advice from personal experience.

Stretch and massage.

stretch hamstrings, butt, hips, lower back, hip flexors, IT Band, calves.

Massage all of the above.

Most sports shops now sell Foam rollers (google image will show you what they are.. essentially a large pool noodle but made from tougher stuff)

youtube has plenty of vids for all the stretches and how to massage all of those areas using the foam roller

A cricket ball (or any other hard ball) is also handy for massage.

If you want to lash out, go get an hour of remedial massage.

I will also suggest a heat pack

cost about $25 from chemists

1 minute in the microwave and put it on the floor, and lay your lower back on to it.

lay there for 2 minutes, then start stretching.

anyway, once you do a bunch of stretches, go to a bar bell with no weight, and go through the motions (slowly) of a stiff legged deadlift.

get that stretch in the hamstrings some more.

add 10kg, repeat etc etc.

First session just do 3 sets going up by 10kg.

do like 10 - 15 reps

stretch and go home.

Repeat every second day.

when you are at home or work, when you can, stretch all or as many of the above as you can.

like 3-5 times a day or more if you can.

this will be your best bet to come back with little to no pain and eventually work back up to where you were.

I'm about 4 weeks ahead of you at the moment.

it's shitsville but it's pain free.

I plan on giving sumo deads a go this time round to see if it puts my back in a more stable/comfortable position while lifting.

I've got a bunch of stretches which I find works best for me and I'm sure you'll find your own.

Good luck

[Nee-san]

I do alot of Romanian Deadlifts,

A couple of form videos I have seen show the bar being picked up and then not returned to the ground to completely restart the lift cycle.

Is this correct ?

From what I understood it was called a deadlift because you start wit the wait from dead IE no potential and lift it from there, and then back down and start again ?

[Birds]

There's a hundred ways to do deadlifts; no hard and fast rules about technique besides keeping your lower back straight / no arching. You don't have to touch the ground, I never did with SLDLs because my legs are too long and it would have arched my back...but seems to me with normal deads, it will allow your hamstrings and quads to reset into a starting position...so potentially a better range of motion for the not-so-flexible?

[Trozzle]

Thanks heaps for that write up Tolga, very much appreciated! I'll get into it all right away

In a twist of irony, I could almost swear I've caused this injury by focussing TOO MUCH on my lower back technique. lol

[TTT]

Get mobility in to it.

make sure your core is tight.

Lift

[NickR33]

I find a hot water bottle better than a heat pack because they hold heat a lot longer... also in the shower put the hot water on your lower back and stretch your hammies... or just soap up and touch yourself, you know, whatever floats your boat lol

I deadlifted yesterday... lower back is FRIED today

I always reset my reps on the floor, no bounce... unless I'm doing speed deads, then its just a touch and go... trying to hang onto heavy deads without resetting them on the floor always makes me fall forward and makes it really hard to hang onto the bar

[TTT]

I do SLDLs without touching the floor.

I also only do SLDLs for stretching purposes so it's only light.

[NickR33]

yeah for sure... makes sense, if you touch the floor with SLDL it takes the tension off your hamstrings... better to hang a little and really stretch them hey

[markos]

Troy, I'll stick to giving advice in the powerlifting thread mate, though I'll continue to read this one for a giggle

My area of expertice is making people big and strong, clashes with a lot of the advice given in here

As birdy pointed out, not everyone wants be strong

I figure if you visit the PL thread, you seek strength, I cant get it wrong then

In this thread, aside from a few, I have no idea who you are or why you lift, so my advice might not suit

Edited September 7, 2012 by markos

[Trozzle]

Troy, I'll stick to giving advice in the powerlifting thread mate, though I'll continue to read this one for a giggle

My area of expertice is making people big and strong, clashes with a lot of the advice given in here

As birdy pointed out, not everyone wants be strong

I figure if you visit the PL thread, you seek strength, I cant get it wrong then

In this thread, aside from a few, I have no idea who you are or why you lift, so my advice might not suit

yeah that's a fair call mate, no worries. Once I'm back up to speed with my deadlifts and squats, then I'll seek the advice you have while ultimately my goal is entirely cosmetic (aesthetics braaaaaah lol) I would like to be able to squat and deadlift greater than 2x bodyweight, and I have no doubt at all that I can do it.

Strength is an awesome by product of what I'm after, unfortunately my goal will somewhat limit my strength potential.

[Mitcho_7]

Good call on the BN wpi vanilla flavor, it's taste heaps better than my last stuff.

The BN vanilla casein protein is good as well!

[Manuel Kasko]

Still enjoying my choc!

Havent got very much left because I only got 2kg

Been having on average about 140grams of protein a day in my diet.

I weigh 70kg so thats right isnt it?

[Mitcho_7]

I hope you aren't relying on the powder for all of that?

[-FIGJAM-]

troy, i read an article in Men's Health yesterday about The Wolfman from the NRL and his rehab after he cracked a vertebrae in his neck. He said that in the gym he started off lifting real light weight but did it really slowly. Apparently its a real good way to come back from injury. Might be something to consider.