Today's Gym Session

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Originally Posted by mattp

Why stay away from the Smith Machine?

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Free weight training is always seen as better than the use of machines. The smith machine is well known to cause injuries when squatting. Also not too clever for other exercises as you're forced into a fixed movement pattern, rather than the way your body wants to go, you don't have to balance the weight as the machine does it for you. The bar on a smith machine only weighs 9kg, compared to 20kg which an 7ft olympic bar weighs. So people often kid themselves about how much they are lifting. The list goes on, they are the same reasons free weight training is always seen as better than the use of machines. I'm pretty sure there is a whole host of other reasons but they are the one's that instantly come to mind.

Ok thanks. I always find my shoulders hurt before my legs do! Tend to prefer lunges instead but I will persevere....

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Originally Posted by mattp

Ok thanks. I always find my shoulders hurt before my legs do! Tend to prefer lunges instead but I will persevere....

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You're shoulders hurt when squatting? In what way? Are you squatting in a smith machine?

No, its a squat rack but as a I balance the bar across my shoulders it always seems painful. The problem is that because of this I give up the sets too quickly. Not because my legs are sufficiently fatigued but because my shoulders hurt! How do you avoid this?

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Originally Posted by mattp

No, its a squat rack but as a I balance the bar across my shoulders it always seems painful. The problem is that because of this I give up the sets too quickly. Not because my legs are sufficiently fatigued but because my shoulders hurt! How do you avoid this?

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Sounds like you've either got the bar in the wrong place, or you're not engaging your lats and shoulder blades. How much weight are you squatting when you have to give up, and at what rep count do you have to stop?Be also useful to know how much you weigh as this can be a guide to how much you can lift.

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Originally Posted by Conan187

Sounds like you've either got the bar in the wrong place, or you're not engaging your lats and shoulder blades. How much weight are you squatting when you have to give up, and at what rep count do you have to stop?Be also useful to know how much you weigh as this can be a guide to how much you can lift.

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Sorry, bit of delay in replying as hadn't got back in the gym for a few days. Decided to start off not lifting much to try and get the form right. Most I lifted was 70kg (inc bar) reps of ten. I also rolled up a towel to cushion the bar against my shoulders and it was an improvement. Guess I just need to build up slowly. I weight 73 kg so I should probably be lifting much more!

I also do more running than weights nowadays so a lack of frequency doesn't help. Is once a week enough for squats?

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Originally Posted by mattp

Sorry, bit of delay in replying as hadn't got back in the gym for a few days. Decided to start off not lifting much to try and get the form right. Most I lifted was 70kg (inc bar) reps of ten. I also rolled up a towel to cushion the bar against my shoulders and it was an improvement. Guess I just need to build up slowly. I weight 73 kg so I should probably be lifting much more!

I also do more running than weights nowadays so a lack of frequency doesn't help. Is once a week enough for squats?

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I squat 3 times a week. I'd ditch the towel you shouldn't need it if you're doing everything right. You're right, for your weight you should be able to lift a lot more without any pain.
Talk me through how you squat. Set up and the squat it's self. More detail the better and we'll see if we can sort you out.

Back + Bi's last night, shoulders this morning.

Not posted any workouts for a while as the thread appeared to have gone dormant.

Light lifting day on wednesday. All about technique, and form.

300m row warm up. Usual stretching and smr work with roller and ball.

Numerous warm up sets leading to
Work sets:
Squat 75kg 2x5
Ohp 35kg 3x5
Chins 3 sets to fail
Good mornings 20kg 5x10

Met-con:

5 rounds for time:

350m row, 12 front squats @ 50kg

Time: 19.24

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Originally Posted by Conan187

I squat 3 times a week. I'd ditch the towel you shouldn't need it if you're doing everything right. You're right, for your weight you should be able to lift a lot more without any pain.
Talk me through how you squat. Set up and the squat it's self. More detail the better and we'll see if we can sort you out.

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Ok here goes. So I use a standard squat rack and set the bar so it rests about shoulder height and in front of me. I also set the safety rests about waist height. I step forward with one foot slightly and under the bar before lifting and stepping back into a standard squat postion. I then try and perform the squat with a straight back and sticking my bum out as if sitting down. Probably don't go down far enough, to be honest. But the main reason for the towel is that the bar often seems to rest on the back of my neck which isn't comfortable. I feel a little tension in my lower back as well which tends to mean I don't lift as much as maybe I could/should.

Any advice would be appreciated but don't worry if I'm a lost cause! Strange though because I don't have any problem with other free weight excercises, just squats!

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Originally Posted by mattp

Ok here goes. So I use a standard squat rack and set the bar so it rests about shoulder height and in front of me. I also set the safety rests about waist height. I step forward with one foot slightly and under the bar before lifting and stepping back into a standard squat postion. I then try and perform the squat with a straight back and sticking my bum out as if sitting down. Probably don't go down far enough, to be honest. But the main reason for the towel is that the bar often seems to rest on the back of my neck which isn't comfortable. I feel a little tension in my lower back as well which tends to mean I don't lift as much as maybe I could/should.

Any advice would be appreciated but don't worry if I'm a lost cause! Strange though because I don't have any problem with other free weight excercises, just squats!

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You're not a lost cause, to me there are a few problems that should be easily fixed.

Right there are 2 types of back squat. The high bar squat (olympic), and the low bar squat (powerlifting). I won't go in to all the differences as it will just got confusing. We'll just go through how I squat. By all means look at the other styles as they may suit you better.

First of all is your set up. I have a bit of a ritual I complete before each set, I do this as i know it helps me get in focus and be set up right. You might not do this, it's up to you.

Right set the bar lower than you have been probably by one notch on the rack, and set the safety bars a hell of a lot lower. If there at waist height you aren't really squatting. When you squat the crease of your hip want to be at least parallel with the crease of your knee.
Now grab the bar with what you feel will be as narrow grip as you can and still remain comfortable. Then step forward under the bar with both feet (ditch the towel). I have my feet slightly wider than shoulder width, my toes at about 35 degrees. Now push your shoulder blades together as hard as you can, as if your were going to trap a pencil between them. I position the bar on top of my rear deltoids (low bar), the other option is your upper traps (high bar). Keep this position, shoulders pinned, chest up arse out so the bottom of your back arches. Now pick a point in front of you at eye level a fix upon this. Take a deep breath in and lift the bar out of the rack like you mean it, then exhale. Now take one step back with your left leg, and one with your right keeping the earlier position, and eyes focused on the point in front of you.
Now you want to push your feet out to the side as if you were trying to split the floor beneath you. Take a deep breath in, hold. Then arse back first, as you drop keep pushing your feet and your knees out to the side. Keep your sight fixed. When you hit parallel drive your elbow under the bar and drive up with your legs - keep pushing them feet and knees out. Once you reach the top exhale. And repeat for the next rep. Make sure you keep your head up and sight fixed as this should prevent you from going on to for toes. If your having trouble with depth try doing some box squats or put a large medicine ball underneath you.

Hope this helps and I've managed to explain it so you understand it. it's automatic to me so getting it down on paper for someone to follow was harder than I thought. Give it a go, and let me know how you get on. If you've any questions just ask, and if you don't understand what i've put I'll point you in the direction of some clearer explanations.

Other things to consider are what footwear you have on while squatting. Your choices are converse chucks, lifting shoes, or a specific squat shoe. If it's none of these go barefoot. Things like really minimal footwear such as new balance minimus, inov8 bare xf's will also be fine but not as good as the above 3. I wear Adidas power perfect 2's. Prior to this it was minimus then barefoot as things got heavier.

Warm up and stretching is also very important with squats. Lots of roller work on itb and piriformis will do wonders. At least 30 reps each side. Also stretch your hamstrings using a band if you have one available and do numerous sets of air squats concentrating on depth and form.
The warm up sets: Do 2x5 with an empty bar, 1x5 bit heavier, 1x3 heavier still and then 1x2 heavier still. Following this should be you work sets. I imagine your doing three sets of 10 at the minute. Try changing this to 5 sets of 5 and see how you get on.

One last thing if you're struggling with depth and form reduce the weight and concentrate on getting things right and increase very slowly, no more than 2.5kg at a time.

Hope this helps and I've managed to explain it so you understand it. it's automatic to me so getting it down on paper for someone to follow was harder than I thought. Give it a go, and let me know how you get on. If you've any questions just ask, and if you don't understand what i've put I'll point you in the direction of some clearer explanations.

Happy squatting.

Luckily, I have 24/7 access to a gym so I can read from my labtop without being stared at!

Thanks very much for taking the time to explain all that. There are loads of pointers there and I will give it a go over the weekend and let you know how I get on. I read somewhere that squats help prevent running injuries so was surprised to hear what you were saying about the ITB and piriformis? Will have to keep an eye on that.

Thanks again.

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Originally Posted by mattp

Luckily, I have 24/7 access to a gym so I can read from my labtop without being stared at!

Thanks very much for taking the time to explain all that. There are loads of pointers there and I will give it a go over the weekend and let you know how I get on. I read somewhere that squats help prevent running injuries so was surprised to hear what you were saying about the ITB and piriformis? Will have to keep an eye on that.

Thanks again.

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You have to remember prevention is better than cure. Your piriformis will get strained if your technique is off and your hamstrings aren't firing correctly. This is why its important to spread the floor with your feet and push those knees out. And rolling your itb is just good practice to keep everything in working order. It'll also help with injury prevention for both squatting and running. I do 30 rolls per side, some do up to a 100! What I would say is if you don't already have access to a roller don't scrimp and buy a good one. Get a grid roller. Twice as expensive as the normal foam rollers but will easily last twice as long. Another cheap alternative is a pvc pipe. Some hardcore lifters use wooden pipe which would have me in tears after 5 roles. You'll probably find rolling quite painful at first but keep with it and as your itb loosens off you'll notice the pain subside. A good hard pet ball is also good for working the piriformis.

0830 this morning 30 of us on the artificial football pitch outside the gym doing a sweatbox session:
In pairs, one runs 400m whilst the other does sit ups, press ups, squats, tricep dips, burpees, plank and and something i have forgotten.
2 min rest
Again in pairs, 200m run now with exercises in reverse order.
All done at best effort.
That is quite a lot of sprinting (clearly 7 x 400m and 7 x 200m) with no rest except for 'plank' which is just a rest exercise.

Hard morning session straight after breakfast.

Show off ;)

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Originally Posted by Great Uncle Bulgaria

0830 this morning 30 of us on the artificial football pitch outside the gym doing a sweatbox session:
In pairs, one runs 400m whilst the other does sit ups, press ups, squats, tricep dips, burpees, plank and and something i have forgotten.
2 min rest
Again in pairs, 200m run now with exercises in reverse order.
All done at best effort.
That is quite a lot of sprinting (clearly 7 x 400m and 7 x 200m) with no rest except for 'plank' which is just a rest exercise.

Hard morning session straight after breakfast.

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Long time no post. Picked up a chest infection, which became a heavy cold, during which (and nowhere near a gym, as it was in the middle of my illness) I seem to have strained a muscle in my lower back.

Anyway, getting back into it. Up to level 4, week 4 day 2 in the 50 pull ups programme (10/10/9/7/5). Week off this week and back from the gym today:

- Row warm up
- Deadlift & shrug pyramid (10@60/8@70/6@80/8@70/10@60) back still not right
- Single arm barbell shoulder press/hammer curl superset
- Forearm roll/bench press superset
- Core mini-circuit

While I've been away, I've started some altitude testing, and yesterday completed my second VO2 Max test at altitude ahead of a 90min run at 60-70% VO2 Max immediately followed by a 5k time trial at the same altitude, to be done on Friday. All altitudes, VO2 Max results and 5k times are undisclosed until the end of the study. 2 more altitudes to do after this one. Tough sessions. Discovered a new max HR en route: 192.

300m row warm up, usual stretching and roller work.

Working sets:

Squat 5x5 @ 90kg
Bench 5x5 @ 50kg
Bent over row 5x5 @ 50kg
Back extension 5x10
Leg raise 5x10

Took it easy and dropped weight as I haven't done much for the past 2-3 weeks due to numerous physical/social issues. All pretty easy though so maybe I cut too much. Still it's a new starting point and I'll just raise 2.5kg per session from here on in. Shouldn't be long till I'm back to were I was. Better to be safe than sorry, last thing I want is having to take time off due to injury.

Good to see you back SS :thumbup:

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Originally Posted by Conan187

Took it easy and dropped weight as I haven't done much for the past 2-3 weeks due to numerous physical/social issues. All pretty easy though so maybe I cut too much. Still it's a new starting point and I'll just raise 2.5kg per session from here on in. Shouldn't be long till I'm back to were I was. Better to be safe than sorry, last thing I want is having to take time off due to injury.

Good to see you back SS :thumbup:

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Cheers Eavesy...or Conan now? I have been away for a while! See you also have had to step back a bit. Happens from time to time I s'pose. Both better knuckle down then ;)

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Originally Posted by southernsoftie

Cheers Eavesy...or Conan now? I have been away for a while! See you also have had to step back a bit. Happens from time to time I s'pose. Both better knuckle down then ;)

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Ha yeah changed it for a laugh. Yeah definitely took a step back, as far as i'm back at my old gym for the time being. Whilst the new one was amazing I was struggling to get the most out of it. When i first started i was off work so it was great, but when I'm at work and the fact that I've got a 1 year old daughter makes it difficult to put the time into it. It was also costing me a fortune. Was spending £150 a month just on going to the gym, not including all the food and supplements. Costs were so high as i was still having to pay my old gym membership, the new gym monthly charge plus 1 pt session was £105 a month, then it was across town so you have to factor in petrol and you have to pay for parking in that part of manchester so it all adds up.

Old gym is just round the corner. Whilst it doesn't have stones, ropes etc it does have a squat rack. And all those toys and the met-con workouts on top of the lifting made it very easy to fall into the trap of over training which I feel has contributed to my recent health issues.

So i'm going to concentrate on getting strong, maybe make use of the track down the road to do some sprints for conditioning and a once a week run in the hills. Well thats the plan anyway!

Yup, that is a lot of money!

I suppose you can replicate a lot of that stuff yourself, either in another (normal) gym or at home, once you're familiar with each move and technique. E.g. Corner press is pretty much the same movement as a tyre flip. I've got some large (and v heavy) concrete slabs dug out of the garden last year. Hefting these up and down, I imagine, would be similar to the stones.

If you fancy some hill work, I'm planning a hill session on Pendle hill this Sunday. 8am from Barley car park. 2,500ft in 6.5mi. Let me know.

Anyway, off to the gym myself now...

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Originally Posted by southernsoftie

If you fancy some hill work, I'm planning a hill session on Pendle hill this Sunday. 8am from Barley car park. 2,500ft in 6.5mi. Let me know.

Anyway, off to the gym myself now...

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No can do mate, it's my birthday on sunday so will be taking it very easy. Plus i'm out on the saturday night. Hardly drink at all these days so imagine i'll be nursing a substantial hangover.

10.37mi with 1,440ft of climb just after lunch (1:33)

Met missus at the gym. Did my level 4 wk 4 day 3 Pull Ups (10/10/9/8/6) then did a quick circuit with her:

Bulgarian bag bent over row
Med ball o'head lunges
Shoulder presses (light weight, very quick reps)
Mountain climbers
Strait leg barbell deadlift into shoulder press
Med ball pushes

30s each, 1min rest, 5sets

Followed up immediately once home with 1.81mi run round the (hilly) block (18:38).

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Originally Posted by Conan187

No can do mate, it's my birthday on sunday so will be taking it very easy. Plus i'm out on the saturday night. Hardly drink at all these days so imagine i'll be nursing a substantial hangover.

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Never mind, some other time...?

Day 1 week 1 of Jim Wendlers 5,3,1 programme. With boring but big assistance template.

Warm up 300m row, stretching and smr. Then various warm up sets of ohp.

Work sets OHP:

5 @ 25kg
5 @ 30kg
5+ @ 35kg - 10 reps

Assistance:

5x10 ohp @ 25kg
5x10 chins

HIIT

20 minutes on treadmill maximum incline. Starting at 9kmh 15 seconds on 45 off, increasing .5kmh every interval.

http://crossfitbattlefield.com/wp-co...er-450x600.jpg
Jim Wendler

Deadlift day

Warm up: 300m row, smr and stretching. Then various deadlift warm up sets.

Work sets:

5 @ 67.5
5 @ 77.5
5+ @ 87.5 for 10 reps (could have and should have done more, but 10 was my target)

Assistance:

Deadlift 5x10 @ 67.5
Leg raises 5x10

Then for a laugh went on the leg press. A friend asked me what I could leg press at weekend and I had no idea as I don't ever use it. Anyway single reps unto 300kg. Could have done more but didn't see the point in pushing it just for a laugh.

No HIIT today as I didn't have time.

Hip felt a bit sore after run yesterday so 45 mins interval training on the cross trainer followed by loads of stretching. Bit short of time after that so alternated bench press x 10 with Wide arm pull ups (till exhaustion) 3 sets of each. Not managed any squats yet Conan, waiting for hip to get right.

Bench day

Warm up: 300m row, stretching and smr. Then various bench warm up sets.

Work:

Bench

[email protected]
5@45
5+@50kg 11 reps

Assistance;

Bench 5x10 @ 35kg
Dumb bell row 5x10 @ 22kg
Barbell curl 3x10 @ 20kg
Tricep pull down 3x10 @ 17kg
Face pull 3x10 @ 22kg

No HIIT due to time constraints.

Squat day

Warm up: 300m row, stretching and smr. Various squat warm up sets.

Work:

Squat

5 @ 70
5 @ 80
[email protected] 12 reps, reckon I had another 2-3 in the tank but cut short.

Assistance:

Squat 5x10 @ 60kg
Leg curl 5x10 @ 40kg.

Just playing at it at the moment, still got lingering back strain which rower seems to exacerbate. Doing lighter power moves with Bulgarian bags, sometimes tied to cable machines (e.g. Bag tied to cable on floor, pick up as per deadlift, quick lift to overhead and to one side, slamming bag down (under control) then repeating with the other side).

Quite a bit of fun actually. Makes a change.

softie, have you got a Lexus? I saw a fella who was the spit of you on the M1 today driving a white one

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Originally Posted by Derby Tup

softie, have you got a Lexus? I saw a fella who was the spit of you on the M1 today driving a white one

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No, not me Tup: green Scirocco. Today drove up A59/A1 to Bedale. If you see him again, pass on my commiserations. Poor bastard! ;)

Once more unto the breach, as back seems to be fine now. Somehow recently also Buggered up my rotater cuff, but this too now getting better. So...

-Lvl5wk1day1 of 50PullUps 12/10/10/9/8 (sets 2&4 chins)
-Died on Tabata row sesh (10reps between 1:30-1:45/500m)
-Deadlift (4x6@60)
-Corner press (4x6@30) both of these, just easing my way back into it.
-Hang snatch & press (4x6@20) new one for me, so light weight to focus on technique first; that and this one most likely to set my shoulder off again.

Back & shoulder OK, so far.

Gym session during the week:

Level 5 wk 1 day 2 of 50 pull ups - 12/10/10/9/9
Deadlifts - 4x6@80kg
Single leg step onto Bench - 4x12@28kg
Box jump burpees - 4x10
Weighted pull ups (using low cable and belt to attach them to) - 3x5@8kg including 20sec hang on last rep.

Now down to 10% bodyfat, but weight has gone with it (sub 12st). Might just have to live with lower weight than ideal as I step up my ultra training. Probably no bad thing in reality.

Last nite:

50 pull ups level 5 wk 2 day 1 15/11/10/9/8

5 rounds of:
6*deadlift @90kg
10*boxjump burpees
10*core stand ups w/10kg plate

No (scheduled) rest between exercises or rounds, but inevitable pauses for the odd breather. An absolute bastard of a circuit.

First time back in the gym for a long time, or doing anything for that matter.

300m row warm up
Tabata row, thrusters, burpee's.

Wasn't as much as I planned on doing, but I felt totally worked and didn't want to over do it. Lost so much strength and fitness, gutted but it's my own fault for being slack and losing motivation. Plenty of bodyweight and cardio tabata workouts to come to trim the fat and get fit again. The big weights can wait.

Lunchtime.

5 min cross trainer, 10 min stretch (tight after yesterday's cycling):

Lat pulldown pyramid 40, 50, 60, 65 Kg x 10 reps each, break with 20 raised pressups then back down the pyramid. Repeat. (I weigh 67 Kg).

BOSU abs 5 x 50 reps, 25 free space back raises then 5 x 50 abs again.

Bicep curls. 3 x 10 reps with 14 Kg per arm split with rope triceps at 10kg. Repeat 3 times.

10 min Yoga based stretching.

Good session. Certainly helps burn the 'fat from my soul'.

300m row warm up
20 minutes cross trainer
30 minutes spin
Usual rolling and stretching.

More tabata based work tomorrow, got to get this fat off.

Maybe I don't fully appreciate the Tabata system but I really don't understand how short explosive efforts and limited recovery will optimise fat burning but I hear it said a lot - any thoughts?

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Originally Posted by The devil's own

More tabata based work tomorrow, got to get this fat off.

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An easy gym session today as needed low impact exercise due to DOMS from Saturday still (quads slowly recovering from Ossy Phoenix) - 25 mins bike/30mins cross-trainer/various upper body stations/stretches.

30 minutes on Jacobs Ladder, 2822ft climbed.

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Originally Posted by Multiterrainer

An easy gym session today as needed low impact exercise due to DOMS from Saturday still (quads slowly recovering from Ossy Phoenix) - 25 mins bike/30mins cross-trainer/various upper body stations/stretches.

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An easy gym session today as needed low impact exercise due to a calf strain - 17 mins bike/35mins cross-trainer/various upper body/legs stations/stretches. Calf much better :thumbup: