Past few days my shoulders have been hurting while/after using a chest press. I'm not quite sure why. I used to usually do 100lbs, but a few days ago increased it to 120-125. Could it be the increase of weight, the height of the seat not correct, or perhaps I'm just not doing the proper form?
edit; After watching the video in the post before mine, I'll definitely try that.
Last edit: 2012-07-06 04:51:53
Happy fathers day, motherfuckers!
mardi United States. July 06 2012 05:07. Posts 1161
Hey guys, I've been having some lower back stiffness when doing Low-Bar squats. I noticed that i would bend my lower back towards the bottom. Any tips to avoid that?
phyre112 United States. July 06 2012 12:32. Posts 2338
On July 06 2012 05:07 mardi wrote: Hey guys, I've been having some lower back stiffness when doing Low-Bar squats. I noticed that i would bend my lower back towards the bottom. Any tips to avoid that?
Sounds like buttwink?
Try stretching more. Hip flexors, hamstrings and glutes, low back. Do some foam rolling, sit in a "third world squat" for at least ten minutes a day. Should get you enough flexibility to make parallel at least.
"Limitations are for people that have them and excuses are for people that need them"
phyre112 United States. July 06 2012 12:51. Posts 2338
On July 05 2012 18:33 NeedsmoreCELLTECH wrote: How do you guys take your BCAA powder? Berkhan recommends powder over pills, but I can't make the powder mix well with anything. Besides, it tastes like rotten horse urine. Any tips?
What brand are you using? I don't know how rotten horse urine tastes like but the two brands I've tried (purple wraath and scivation xtend) tasted alright with water. For mixability, you just need to shake it and give it some time.
He's probably using pure unflavored BCAA, as in the bulk powder. Xtend and Purple Wraath are loaded with artificial sweeteners, colorings, and other things that help it look, taste, and mix better. if you thought scivation Xtend was "alright"... consider it to be honey, and plain BCAA to be three week old rotten milk mixed with pepper and lemon juice.
On July 03 2012 11:33 Oceanic wrote: Thanks for the responses guys. So for you guys eating eggs, how many do you eat a day? Do you limit yourselves at all?
When focusing on such things, I try and eat like 8 a day lol.
For me eggs are more a matter of "how many of these can I choke down." I can't usually get past five in a meal, even if they're cooked decently well, and seasoned. Unseasoned they just feel like a cross between paper and rubber, and I can't get past three. I always eat them with bacon, or in an omelet with ham, mushroom, onion, and green pepper.
I'll eat them twice a day if I've got nothing else in the fridge, so the max I eat is ten extra large eggs in a day.
"Limitations are for people that have them and excuses are for people that need them"
Release United States. July 06 2012 14:24. Posts 3982
On July 06 2012 05:07 mardi wrote: Hey guys, I've been having some lower back stiffness when doing Low-Bar squats. I noticed that i would bend my lower back towards the bottom. Any tips to avoid that?
Sounds like buttwink?
Try stretching more. Hip flexors, hamstrings and glutes, low back. Do some foam rolling, sit in a "third world squat" for at least ten minutes a day. Should get you enough flexibility to make parallel at least.
I guess it was just bad technique as I went with a friend today and I got my form down correctly. I had the bar too high :/ last time and caused my lower back stiffness. Do you have any links on lower back stretches?
phyre112 United States. July 07 2012 15:17. Posts 2338
On July 06 2012 05:07 mardi wrote: Hey guys, I've been having some lower back stiffness when doing Low-Bar squats. I noticed that i would bend my lower back towards the bottom. Any tips to avoid that?
Sounds like buttwink?
Try stretching more. Hip flexors, hamstrings and glutes, low back. Do some foam rolling, sit in a "third world squat" for at least ten minutes a day. Should get you enough flexibility to make parallel at least.
I guess it was just bad technique as I went with a friend today and I got my form down correctly. I had the bar too high :/ last time and caused my lower back stiffness. Do you have any links on lower back stretches?
There's a couple good articles on lift big eat big about foam rolling in the glutes/hams/low back/midback. There's some good stuff on MobilityWOD about this area as well - just browse around.
"Limitations are for people that have them and excuses are for people that need them"
On July 06 2012 04:44 Zenbrez wrote: Past few days my shoulders have been hurting while/after using a chest press. I'm not quite sure why. I used to usually do 100lbs, but a few days ago increased it to 120-125. Could it be the increase of weight, the height of the seat not correct, or perhaps I'm just not doing the proper form?
edit; After watching the video in the post before mine, I'll definitely try that.
Dont use that machine, pressing heavy weights on a fixed ROM in an unnatural path is a perfect way to screw you shoulders. Get a copy of SS and learn to press/bench properly. Morever, as you get stronger you will develop pushing strength without proper stability, so your injury risk will keep increasing over time.
I have been doing squats for about 3 weeks now ( working out for the first time in my life) and have made steady gains. However, about a week ago I hurt my back helping my brother move (most likely due to really bad form while lifting and turning). I decided to try and work out through it but while doing squats I noticed a really sharp pain that was centered right above the left butt cheek and lower back. I decided to take a week off from the gym to give my back a break. The sharp pain really scared me so I decide to make sure my form was fine before i decide to push what I find to be heavy weight. While doing squats this time i noticed by back was a little sore but it was not a sharp pain like before more of a dull tenderness. If you guys do not mind could you take a look at my form and let me know how it looks.
In the video I am squatting 95 lbs. I was squatting 145 before my injury.
You have the weight on the balls of your feet and not on the heels, which let the weight shift too much forward. Probably also one of the reason why you don't reach parallel. You basically have to get your butt between your legs and sit back more. With the weight too much forward this is pretty hard to do, especially if you lack flexibility (which is probably a given, since you are only squatting since 3 weeks). Your shoes seem to be a bit loose and soft (maybe this is just my imagination), which is far from optimal for squatting. Your upper body looks good though, nice and upright.
Last edit: 2012-07-08 23:16:41
"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."
Mostly for eshlow: Do you consider this kind of press safe? Basically it is a Snatch Press behind the neck.
I am falling in love with this exercise right now, so don't break my heart
"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."
eshlow United States. July 09 2012 12:30. Posts 5034
On July 08 2012 23:18 Malinor wrote: Mostly for eshlow: Do you consider this kind of press safe? Basically it is a Snatch Press behind the neck.
I am falling in love with this exercise right now, so don't break my heart
Sure, if your shoulders are already strong and healthy.
I would not recommend it for novices or those with any type of shoulder imbalance or injury.
There's risk/reward with any type of lift. These are a bit more on the riskier side, although not necessarily dangerous if you are already strong and proficient with Oly lifts.
Last edit: 2012-07-09 12:31:31
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BoxingKangaroo Japan. July 10 2012 19:23. Posts 832
So speaking of squats. When I get to a certain point in the squat, my knees start to shake laterally, like they're protesting being put in that position. Usually ends in sore knees after it. What could be the cause? I'm pretty inflexible hamstring wise, so I'm thinking it's either this, or maybe emphasising 'sitting back' too much (or a combination of both) is the cause. Or should I try pushing my knees out more?
Sorry not much info. I'll try and get a video too. For now, here's one from a few sessions ago. Comments welcome.
Your squat looks really good. Just seems that you lose some tension at the bottom position and then round your back on the way up. You need to keep tension in your midsection (abdominals) to prevent that, plus the "chest up" cue when coming out of the hole. Don't know if this helps with your knee problem, everything looked perfectly fine there.
Last edit: 2012-07-10 21:24:05
"Withstand. Suffer. Live as you must now live. There will, one day, be answer to this." ||| "A life, Jimmy, you know what that is? It's the shit that happens while you're waiting for moments that never come."
BoxingKangaroo Japan. July 10 2012 22:31. Posts 832
On July 10 2012 21:23 Malinor wrote: Your squat looks really good. Just seems that you lose some tension at the bottom position and then round your back on the way up. You need to keep tension in your midsection (abdominals) to prevent that, plus the "chest up" cue when coming out of the hole. Don't know if this helps with your knee problem, everything looked perfectly fine there.
Thanks for checking it out. I'll take that advice to heart.
Checked out my form a little at home. Fairly certain that when I go heavy, I lose focus on my knees and they don't track right over the foot. I'll try fixing this next time and see what comes about.
YoucriedWolf Sweden. July 10 2012 22:48. Posts 920
On July 06 2012 14:24 Release wrote: does cutting stunt growth? A little bit of googling and searching around other websites reveal contradictory answers.
Empirical evidence suggest it does. For example competitive american wrestlers training very hard from a very young age, making crazy cuts that arent 'natural' for them. But cutting as a hobby might not be asdetrimental to your health. Naturally the negative effects will vary greatly depending on age and state of hormonal development (genetics if you will).
What are some bench press assistance exercises that do not stress the shoulders as much? I hurt my left shoulder doing weighted hangs for chin-ups and it hasn't gotten better. I'm trying to reduce the volume & strain on my shoulders so I can keep benching. I'm thinking DB presses (flat and incline) and maybe cable tricep extensions.
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decafchicken United States. July 11 2012 09:19. Posts 15321
On July 08 2012 23:18 Malinor wrote: Mostly for eshlow: Do you consider this kind of press safe? Basically it is a Snatch Press behind the neck.
I am falling in love with this exercise right now, so don't break my heart
Sure, if your shoulders are already strong and healthy.
I would not recommend it for novices or those with any type of shoulder imbalance or injury.
There's risk/reward with any type of lift. These are a bit more on the riskier side, although not necessarily dangerous if you are already strong and proficient with Oly lifts.
When your traps are that big you can do whatever the hell you want :D
how reasonable is it to eat off wood instead of your tummy?
ThunderGod New Zealand. July 11 2012 13:20. Posts 826
My history: I've been training for quite a while (over 1 year) on no real programme (just beginner advices from gym staff) and have some difficulty with maintaining my weight and strength. I aim to train at the gym 1hr, 3 times per week (Mon, Thurs, Sat), this averages about twice per week due to going away for work fairly frequently or just random other commitments that come up. I also do Power Vinyasa Yoga once a week (Sat) to help with stretching and flexibility (I have very poor flexibility) I get chronic lower back pain (not too painful, just chronic) which I would like to improve, has not improved with repeated physio.
My stats: Height: 5'10" Beginning weight: 62kg Peak weight: 71kg Current Weight: 65kg
My goals: Goal weight: 75kg Primary goal is to gain strength/"normal flexibility" and secondary is to look good with my shirt off. I have made some gains in all three already.
4. standing military barbell press/bicep barbell curls/rest 8x18kg/7-7-7 low-high-full @15kg/rest -> 8x23kg/7-7-7 low-high-full @18kg/rest -> 8x28kg/7-7-7 low-high-full @18kg/rest OR seated dumbbell shoulder press with a how to explain.. like press upwards then down then bring elbows together in a fly motion then out to sides and up again/lateral arm raises/rest 8x12.5kg/6x6kg/rest -> 8x12.5kg/6x6kg/rest -> failure@12.5kg/6x6kg/rest
5. chest flys with machine 8x47/54/61kg
6. usually throw in one of 3x8 of cable seated row/dips/seated one-arm triceps extension/triceps kickback/leg press
7. standing cable wood chop 3x8 (recommended by physio for my back)
8. leg raises 3x8 straight leg front/bent leg alternating sides/bent leg front/rest
9. 15mins abwork on mats and stretching.
My nutrition: I have ~40g protein in a large glass of milk after training. also add a bit of protein (~20g) to my morning smoothie. I possibly don't eat enough but find it hard to eat more, especially with the protein as this really fills me up. meals: breakfast: smoothie (2xweetbix, milk, banana, frozen berries) morning tea: muesli bar lunch: typically 3 ham sandwiches with wholegrain bread OR subway footlong OR bakery goodness (e.g. buns/pastries) OR leftover dinner dinner: shared cooking arrangement but usually some kind of chicken and fresh veg with rice/potato/pasta + sauce type dish. Or ethnic stuff (mexican/indian/thai) weekends: dinner is usually takeaways or restaurant. snack on fruit throughout the day (e.g. banana and a few mandarins) and like my sugary stuff too with plenty of chocolate and icecream. beverages coffee/tea: none alcohol: friday 2-3 beers and additionally ~once a fortnight (6-8 beers or bottle of wine). juice/softdrink: none Don't know if this is relevant but I seem to drink very little water compared to most other people (~1-2 glasses a day, plus ~1 glass when at gym). Have been trying to up my water when i remember.
Can someone let me know my strengths/weaknesses and suggest modifications I can make to my routine/nutrition to achieve my goals. Also looking for stuff I can do at home with no equipment (already do 50xpushups whenever I remember). Thanks in advance!
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Canada. July 11 2012 00:14. Posts 6282
