Fireworks! November workouts going off like a rocket
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Thabluefish86 wrote: »Totally agree. This has been a years long issue with me. I stretch all of the time, but STILL have tight chest muscles. My chiropractor reminds me about the stretches every time I see him for an issue between my shoulder blades...something I have to address this week, again.
I went to yoga today. Felt really tight after lazing around all weekend.
Just a tip... try lying with a yoga mat rolled up vertically under your spine so that the mat and you spine are parallel, and your arms are in a cactus position. If you can do this 5-10 minutes a day it's a great stretch for your pecs and will also help with upper back pain (particularly behind the shoulder blades).
That sounds like it would hurt and feel so good all at the same time! I'm going to try it right now.
Thanks so much!0 -
Holy crap! That's an intense stretch!
I could feel the knot on my shoulder blade pop several times. Couldn't get my arms to the floor, at first. And man, my chest muscles are a mess. I started with bent knees, but was able to stretch my legs out toward the end. Then, my elderly German Shepherd came to investigate and stomped all over my legs after sniffing me all over!
Despite her TLC, I feel so much better! Can't thank you enough because I've been pretty uncomfortable for the last couple of hours. I never feel awesome the day after a chiro visit.
Edit : Oh yeah, work out today was
Squat 5x5 125 lbs
OHP 5x5 60 lbs
Deadlift 1x5 175 lbs
I rowed a bit prior to lifting and did my usual warm-up lifts prior to working weights.0 -
Holy crap! That's an intense stretch!
i'm afraid to try it
the rec centre has these half-foamies that are obviously intended for things like that, and i can already imagine how good for me it would be. it's just that NOTHING hurts quite like that stuff where your ribs are attached to your spine. i know it's good for me but it kind of terrifies me.
guess i can't get out of it by saying i need one hand to hold my book the whole time?
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Thabluefish86 wrote: »Totally agree. This has been a years long issue with me. I stretch all of the time, but STILL have tight chest muscles. My chiropractor reminds me about the stretches every time I see him for an issue between my shoulder blades...something I have to address this week, again.
I went to yoga today. Felt really tight after lazing around all weekend.
Just a tip... try lying with a yoga mat rolled up vertically under your spine so that the mat and you spine are parallel, and your arms are in a cactus position. If you can do this 5-10 minutes a day it's a great stretch for your pecs and will also help with upper back pain (particularly behind the shoulder blades).
That sounds like it would hurt and feel so good all at the same time! I'm going to try it right now.
Thanks so much!
Sounded like something I wanted to do. So I am lazy and started with the foam roller and was like "uhm, okay, any time now, can I feel the stretch?" tried to get my arms in different positions, head on and off the roller... Figured maybe it was too big, so i did roll up my yoga mat... Same story. It's kinda comfy tho. Maybe I should sleep like that. But as far as stretching goes? Nothing.
I must be doing it wrong? Any video reference?0 -
I must be doing it wrong? Any video reference?
seems like we've had some of the same shoulder *kitten* going on. so no video references, but i can try to explain my experience with stretching pecs.
i have to focus and sort of fiddle around a bit to get my shoulder capsule out of the way of the stretch. how to explain. it's like when i set out to do it, my body wants to respond by rolling my collarbones forward and up, which basically moves into the stretch and takes it away from the pecs. then all that's left is my shoulder joint 'collapses' forwards and the humerus goes back. for me it's more about doing the sternum lift than it is about where i position my upper arm. and pinching the shoulderblades, to some extent. aagh. i don't think this is making much sense.
um, i also just lie on my back and isolate a section of pec near where it inserts into my humerus, and do a kind of stripping movement on it? you pinch the front edge of your armpit, basically. and then you row the humerus and the shoulder capsule backwards and away from the point that you've isolated.
i am also here to tell you people that there are trigger points on your sternum, along about where the pecs are attached, which . . . if you manage to find one of them it goes straight through your rib-cage like a railway spike, and hits exactly its opposite point on your upper back. that's a pretty serious Thing, i can tell you.
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Thabluefish86 wrote: »Totally agree. This has been a years long issue with me. I stretch all of the time, but STILL have tight chest muscles. My chiropractor reminds me about the stretches every time I see him for an issue between my shoulder blades...something I have to address this week, again.
I went to yoga today. Felt really tight after lazing around all weekend.
Just a tip... try lying with a yoga mat rolled up vertically under your spine so that the mat and you spine are parallel, and your arms are in a cactus position. If you can do this 5-10 minutes a day it's a great stretch for your pecs and will also help with upper back pain (particularly behind the shoulder blades).
That sounds like it would hurt and feel so good all at the same time! I'm going to try it right now.
Thanks so much!
Sounded like something I wanted to do. So I am lazy and started with the foam roller and was like "uhm, okay, any time now, can I feel the stretch?" tried to get my arms in different positions, head on and off the roller... Figured maybe it was too big, so i did roll up my yoga mat... Same story. It's kinda comfy tho. Maybe I should sleep like that. But as far as stretching goes? Nothing.
I must be doing it wrong? Any video reference?
I imagine that you're much more flexible in that area than I am, and/or already practice correct posture. I could hardly breathe at the beginning so I'm all kinds of screwed up.
I googled and saw one site recommend the mat be placed horizontal for a more intense stretch. I don't know the details, though.0 -
tl;dr for what i said above ^^^^ for me it's really all about manipulating the angle of your humerus relative to the shoulder socket and maybe the front of the ribcage as well.
so, a lot more than just 'arms out'0 -
Tonight's session:
Leg press 3x12 10kg
DL 3x12 50 kg 2x5 60 kg 1x2 70kg YES lifted over body weight
Front squat 3x12 30kg 2x8 32.5 kg couldn't find 2.5 kg plates
Bench 3x12 30 kg
Lat Pulldown 3x12 33kg
Seated row 3x12 33 kg
Skullcrusher 3x12kg 6kg
Preacher curl 3x12 12.5kg
Leg extensions 3x12 12.5kg single leg
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Tonight's session:
Leg press 3x12 10kg
DL 3x12 50 kg 2x5 60 kg 1x2 70kg YES lifted over body weight
Front squat 3x12 30kg 2x8 32.5 kg couldn't find 2.5 kg plates
Bench 3x12 30 kg
Lat Pulldown 3x12 33kg
Seated row 3x12 33 kg
Skullcrusher 3x12kg 6kg
Preacher curl 3x12 12.5kg
Leg extensions 3x12 12.5kg single leg
Oh well done!!! I can't wait until I can report the same thing!!! Good work
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Thabluefish86 wrote: »Totally agree. This has been a years long issue with me. I stretch all of the time, but STILL have tight chest muscles. My chiropractor reminds me about the stretches every time I see him for an issue between my shoulder blades...something I have to address this week, again.
I went to yoga today. Felt really tight after lazing around all weekend.
Just a tip... try lying with a yoga mat rolled up vertically under your spine so that the mat and you spine are parallel, and your arms are in a cactus position. If you can do this 5-10 minutes a day it's a great stretch for your pecs and will also help with upper back pain (particularly behind the shoulder blades).
That sounds like it would hurt and feel so good all at the same time! I'm going to try it right now.
Thanks so much!
Sounded like something I wanted to do. So I am lazy and started with the foam roller and was like "uhm, okay, any time now, can I feel the stretch?" tried to get my arms in different positions, head on and off the roller... Figured maybe it was too big, so i did roll up my yoga mat... Same story. It's kinda comfy tho. Maybe I should sleep like that. But as far as stretching goes? Nothing.
I must be doing it wrong? Any video reference?
I imagine that you're much more flexible in that area than I am, and/or already practice correct posture. I could hardly breathe at the beginning so I'm all kinds of screwed up.
I googled and saw one site recommend the mat be placed horizontal for a more intense stretch. I don't know the details, though.
Oh, I love doing the one where I have the roller sitting just below my shoulder blades, butt is on the ground and arms are overhead and I try to sink into it more with every breath. I always get a few nice pops of the t-spine when doing that, on top of the stretch I feel on my back. Doesn't really hit the pecs at all for me, tho.canadianlbs wrote: »tl;dr for what i said above ^^^^ for me it's really all about manipulating the angle of your humerus relative to the shoulder socket and maybe the front of the ribcage as well.
so, a lot more than just 'arms out'
Yep, hafta do that to get to the pec too. And the back of my shoulder when doing the "sleeper" stretch (bringing arm over in front of neck). Kind of a roll down shoulder blade and engage trap type of motion to stablize the shoulder. Otherwise what I "stretch" is the bone out of my shoulder capsule, which is not good (and not very effective because I have a lot of ROM that way)0 -
Starting to hit a wall here with progress, as is to be expected on a caloric deficit, but it IS a little frustrating after I have been making tons of gains for a while.
Bench 122.5x4/3/4/4/3
No roll of shame this time, but man was that bar feeling heavy!
3 rounds of 45s work/15s rest on each
- double kb clean and press 11/10/11
- spider push-up x10, regular push-up x11/10
- bulgarian split squat (each side) 13/15/15
- suspended plank knee tucks x9 / suspended plank 30s / 40s
6 rounds tabatas
- bottom half burpee: 25 total
- sit-outs: 29 per side (58 total)
Not worse than a week ago, all things considered, but not better, either. I have this spasm in my right leg right now that is making me walk funny
Can't wait to get home and use the foam roller! 0 -
Dunno what was going on today, but I just wasn't feeling it.
Squats 3x5 60kg
Bench 5,5,4 40kg
Rows 3x5 40kg (was supposed to be doing 45kg, but was tired and disappointed from bench so just did 40kg and made sure I was pulling all the way to the top)
I posted a form check video in the "Eat, Train, Progress" group - would appreciate you ladies having a look too, so I'm going to post it into this group's form check too
Thankies0 -
Thabluefish86 wrote: »Totally agree. This has been a years long issue with me. I stretch all of the time, but STILL have tight chest muscles. My chiropractor reminds me about the stretches every time I see him for an issue between my shoulder blades...something I have to address this week, again.
I went to yoga today. Felt really tight after lazing around all weekend.
Just a tip... try lying with a yoga mat rolled up vertically under your spine so that the mat and you spine are parallel, and your arms are in a cactus position. If you can do this 5-10 minutes a day it's a great stretch for your pecs and will also help with upper back pain (particularly behind the shoulder blades).
That sounds like it would hurt and feel so good all at the same time! I'm going to try it right now.
Thanks so much!
Sounded like something I wanted to do. So I am lazy and started with the foam roller and was like "uhm, okay, any time now, can I feel the stretch?" tried to get my arms in different positions, head on and off the roller... Figured maybe it was too big, so i did roll up my yoga mat... Same story. It's kinda comfy tho. Maybe I should sleep like that. But as far as stretching goes? Nothing.
I must be doing it wrong? Any video reference?
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I made myself lift last night! I didn't get up and do my cardio today, but maybe this evening I'll do it. Or maybe not.
I made the decision to drop squats and OHP to 3x5 instead of 5x5. I was feeling burned out on it and starting to dread it and I don't want to quit!
Squats: 2x5x45, 1x3x85, 3x5x125
OHP: 2x5x45, 3x5x80
Dead: 1x5x150 (this be gettin' hard)
I'm going to lift in the morning and see how the bench/rows are feeling. So far I haven't struggled with them so I think they'll stay 5x5 for now 0 -
I've been MIA with stronglifts for over a week. Work caught up with me and had to do 12 hour days. I finally got a run in today and managed 5 miles. Yay me! Next run is on Sunday for another 5. I'm not sure when I'll get back to SL since next week is Thanksgiving and my gym may be closed.0
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I was lifting at home tonight with my husband and he failed to spot me on my squat when I'm repeating a weight he had to rescue me from a couple of days ago. I blew my stack and stormed out. Then I locked myself in the bathroom and had a long cry in the shower.
So work out aborted. I'm going to get up early tomorrow and do workout A by myself, just at reduced weights because we don't have safeties and so I will have to do something I won't fail at.
Which apparently I'll have to do all the f'in time now anyway because he can't be bothered to be a decent lifting partner.
Maybe I should sell the rack and go back to a gym. At least if I fail there I won't be found dead and blue under the barbell the morning after.0 -
for all my whining and moping this week, trainer friday went really well.
i got 57.5 for ohp [YEAH!!!] and more importantly my form seems to be better again. these weren't easy, hell no. but i got 2x5 and then 1x6.
and for squats, 85 with no problems. i had him specifically watch me for form failures all the way through, especially for chest drop and butt wink. he said i was looking fine, finding depth and being very consistent as well. they felt good too.
and then 3x2 negative chins with pronated palms. for a better hit on my back and rear shoulders. they were def harder than the other way round, so glad i did them.
also i stopped at the rec centre on the way home and did another 3x5 squats with 95, just to consolidate the feel of that form with higher weight. couldn't have done a full 5x5, but it did feel less foldy and taco-ish than my earlier ones at that weight, so happy. added some extra ohp sets at various weights to make up volume, as well.0 -
I was lifting at home tonight with my husband and he failed to spot me on my squat when I'm repeating a weight he had to rescue me from a couple of days ago. I blew my stack and stormed out. Then I locked myself in the bathroom and had a long cry in the shower.
So work out aborted. I'm going to get up early tomorrow and do workout A by myself, just at reduced weights because we don't have safeties and so I will have to do something I won't fail at.
Which apparently I'll have to do all the f'in time now anyway because he can't be bothered to be a decent lifting partner.
Maybe I should sell the rack and go back to a gym. At least if I fail there I won't be found dead and blue under the barbell the morning after.
What kind of rack do you have? Maybe you could improvise safeties around it? The squat is a tough lift to spot, especially when only one person to do it. If you have holes for the pegs, they have safety hooks that can fit in that are basically J-hooks but with a longer surface. I have used them for gearing up my bar for deadlifts before, they are pretty sturdy and I doubt you would have to pay a lot for them.
Something like this: http://www.amazon.com/Spotter-power-tubes-bench-safety/dp/B00TZHCQGU
Also wow, stretchy page. Dunno if that is due to the new forum update not resizing pics properly anjymore or what, but geez, much scrolling. Can we get to the next page yet? (And yes, that's how I tried it. My shoulder blades touch the ground if I only use a towel/yoga mat. It's a bit more of a stretch on the roller, but I think what I need is a deep tissue massage between the shoulder blades haha. I have a gift certificate to this place that is more of a beauty salon but they do offer massages so I should check out what kind haha. Anything relaxing would also be good.0 -
Weather here is horrible.... Perfect reason to get to the gym instead! It was reasonably quiet so no need to wait for kit
SQ 5X5 @52.5kg was intending staying at 50kg again this time but felt good so upped the weight and did ok. Will stick with this weight next time but as my November goal was to get 50kg. I am more than pleased.
OHP 5/3/3 @30KG then 2X5@25KG. I seem to have a mental block using the Olympic bar for these so have reverted to the barbell. But that means no fractional plates and 5kg is a big jump. I will persevere.
DL 1X5@ 62.5kg again beating my November goal. Then did 2x12@45kg to work on grip and try one hand over one hand under. I've broken both thumbs in the past so my grip is rubbish.
Then lat pull downs...33kg and 40kg. Lunges with 25kg barbell, bridges and crunches with 10kg plate, shoulder presses with 10kg dumbells and some press ups.
A good hour well spent!
Also....Whilst my weight is unchanged, my body fat is down from 33% to 28.8% and my water up from a poor 38% to a much better 52%.
Happy days 0 -
Skwats!! Still working my way back up. Wasn't even sure I would go in and do them today. My right leg has been bothering me a bit. But once warmed up I felt fine so went HAM at it
165x3x5 felt pretty good, so I decided to up the ante a bit and get my body handling some weight again
195x1 wasn,t too much of a grinder but I came up off my heels on the way up
I guess I was thinking too hard about that on the subsequent attempt because, while i thought I had it, I just got stuck coming out of the hole and decided not to fight it.
If you follow me on instagram, I posted it for the lulz (username: krokador)
10 min AMRAP with 2x20lbs KB
- Double kettlebell swing snatches x5
- single goblet style side step-ups x5/leg
- split stance double kb piston rows (alt arms without stopping) x10/arm
Managed I think 5 rounds and 5 step-ups, then finished the round to even out the split stance leg haha
Another 10 min AMRAP
- 20kg KB wide sumo deadlift x20, 15, 10, 5, 10, 15
- wall walks x2, 3, 4, 5, 4, 1
My shoulders were shot after this!
Finished off with supersets of
- EZ bar skullcrusher
- ez bar close grip bench press
- ez bar curls
30x15, 35x2x12, 40x12
And some close grip lat pulldowns, with static holds at the start - mthis is great for engaging the lower traps into the movement. I need all the shoulder stabilization I can get!
55x12(20s hold), 70x12(15s hold), 85x10(10s hold), 90x8 and 90x9
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I found when I started lifting I was very strong through the traps as I tended to lift with those muscles but my lats were so underdeveloped they didn't do much. I have spent since Feb doing alot of rehab work esp with low rope pull downs and really working to keep shoulders down when doing any lifts, that and having a trainer poking me in the middle of my back and holding shoulders down helped too. He also told me to tuck pelvis under/tilt forward helped to activate things not sure why though.0
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Squats 120# 5-4-4
Bench 85# 3x5
DL 170# 1x5
PU BW 5-4-5
Hip thrust 135 3x10
I feel like I will never move past a 120 squat. Ever.0 -
@andylllI yes you will. Remember when you would have seen 120 as being impossible? It's all progress... Sometimes not as fast as we want but it is progress and it will continue.
Don't be disheartened.0 -
Squats 120# 5-4-4
Bench 85# 3x5
DL 170# 1x5
PU BW 5-4-5
Hip thrust 135 3x10
I feel like I will never move past a 120 squat. Ever.
I'd really, really recommend fractional plates. I have a set of eight 0.25kg plates, so I can add half a kilo at a time.
That's about a pound. It takes the fear away - I mean, if you can squat 120, you can squat 121lbs, right? And so on...
(I wish someone would fix the screen width on here, too much scrolling back and forth!)0 -
Just the basics today, ran out of time.
Squats: 5x5 @ 66 kg
Bench: 5x5 @ 32.5 kg - another woman in the gym showed me how I could use blocks to help my feet reach the ground!
Row: 5x5 @ 36 kg - 2x18kg dumbbells
All good!0 -
Rest day for me, today.....just an hour's skiing to report. Gym again in the morning0
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didn't want to go but i went. once i was there i didn't want to squat but i did. i was rewarded.
squats: 95. same weight, but idk what happened. i'm just not having this 'fold over/hip-wiggle on my way out of the hole' thing going on any more. i did warmpup front squats with a light weight (30lb), and another hting i did that i haven't done before was just going down to the hole position with that dumbbell, and then holding everything under tension for 10-15 seconds or so before coming back up. really really focused on the lower-abs contribution and on not letting my shoulders roll forward.
so i think that paid off. when i did my squats i went down upright, i stayed upright, and then i stood up again. went like a bomb. and i was pausing in the hole but almost all of my ascents were practically explosive once i started them. so i'm liking this. idk why it's easier since supposedly there's less hip drive this way. but i suspect having the weight stacked much more directly through my spine and into my feet on the ground is playing a big part in it. and also, yeah. mega-tight shoulders and a really really meticulous setup process.
bench: 75. i didn't do all 5 sets but i did get at least 3, and there was lots of volume for warmup at lower weights. so i'm okay with that. unracking is a problem because the pins are juuuuust far enough out of range that i can touch my thumbs to the bar when i'm making my 'shelf'. so i have to let go of a little of that in order to take my grip and unrack, which always leaves me trying to get it back while i'm already under tension with the bar at lockout.
MAY start asking for liftoff, but i'll try it at trainer day first to see if it makes a big difference. otherwise i'd rather bench below my capability than expose myself to most of the twits at this gym.
deadlifts: 130. i did do a few reps at 140, but not the full 5 and they were so hard i'm going to re-try that weight anyway.
rows: 75. i only did 4 sets of these. then i wandered away to try that pec stretch on the half-foamy, and when i looked up again someone had taken the bar. that was just fine with me, so i just came home.0 -
Squats- 5X 65/75/85/95, 5X5X105 I am still on a deload so working on perfect form.
Sumo squats-5x 5X 95
0HP - 2x5x45, 5x50, 5X5X 55
DL-1X5X150 this is the most I have ever lifted! I will stay here for a while and work on my form.0 -
Morning all - happy Monday! I guess most of you in the States have a short week this week. I could do with some of that right now!!
SQ 5x5@52.5kg remained at the same weight as last time. Need to watch my knees so will stay here next time too to work on form. Then did 3x10@40kg - a weight I would have thought was heavy just a few weeks ago and seemed so easy! Did give me chance to make sure my form was ok though. Still want to work on it a bit more. Reading about @canadianlbs form work makes sense.
BP 5x5@35kg - same as last time, but happy with that. May do once more at this weight before adding a little on. I have no fractional weights so its a case of stick or move up by 2.5kg which is a lot (I think!).
BB ROW - 5x5@35kg - again, same weight as last time, but working on keeping my but out and my back straight. Getting better. Will continue here next time round too.
seated row - 3x10 - first half of each set at 40kg then back down to 33kg. Aiming to be able to do all 10 in a set at 40kg in a couple of weeks.
Pressups, swissball stuff, step ups, - all good.
Walking up the stairs at work in my office, however, not so good...my butt definitely feels that I have worked hard already today, and having done a bit of skiing yesterday evening, it's protesting! Good job I have a desk job to give it a well earned break.
Well done to all those lifting more than ever before - it really is encouraging to read!0 -
Haven't posted in a while.
Yesterday's workout...
Squat: 65kg - 5x5
Bench: 30kg - 5x5
Row: 47.5kg - 5x5
My hubby gave me a new pair of chucks. Man could I tell the difference, especially while squatting. I could really focus on driving my heels down.
Today...
Going to do some cardio and maybe some ab work.0
This discussion has been closed.