Lifter problems
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@Dmart I have the AdiPowers. Bought them four years ago along with a proper lifting belt and straps when I was consistently looking for better 1RM's on my squats and deadlifts.
I've done a lot of shoulder stability preps and shoulder warm ups and I honestly feel like they are doing more harm than good. If I practice form discipline on the bench and OHP and warm up with light weights then my shoulder does fine. I feel like the big moment will be when 5x5 becomes limiting and I need a more varied programme. The volume will increase and different movements will create more stress on the shoulder. But I'm months away from that yet.
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On this topic, if you haven't already read it, I cannot recommend Mark Rippetoe's Starting Strength book enough for proper form on the main lifts: bench, overhead press, squat, deadlift, cleans, etc. He goes into agonizing detail on the physics of the lift and why it should be done that way. I am obsessive about form and this is the only reference manual that I use:
https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=sr_1_2
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MTB comes with stupid high potential for injury as well, so I really don’t have that much room to talk…
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I had to come to terms with certain activities being curtailed after the PCL tear. Skiing is out, football is out (at least anything more than a kickabout with my little ones at any rate). It’s not a major bummer as life is full of fun stuff That’s is PCL friendly.
Happily not only is weightlifting one of them, it is also the best medicene as it increases balance, stability and strength while the larger, denser muscle will also protect the knee from further damage.
It is absolutely true that there is no substitute for resistance training of some variety when it comes to taking care of your body. I have found a great relationship with kettlebells. Some people like free weights, seems like resistance bands are trending currently. Whatever let's you get it done and keeps you sticking with it is what is best IMO.
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I've also been struggling to get back into lifting this year. Over the last twelve months, we've had two major lockdowns, and one or two shorter ones, which has killed momentum. On top of that, I had my wisdom teeth pulled out in January, which put me out of action.
I have scoliosis, which is playing up. Squats and deadlifts seem to aggravate it, but it's a lot better when my core is stronger. Lamar Gant was a fellow sufferer, serious powerlifter, and #backgoals.
If I was in Melbourne, I'd go and see Dr Andrew Lock, who is a physio genius. But that's a three hour drive.
I tried a session yesterday where I avoided squats and deadlifts, and I feel kinda dirty for doing so, though I take solace in the fact that the Rock doesn't do them, and he's twice as big as I am. However, I'm feeling it today.
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I don't think that it's too bad @Paul9221 as it was only diagnosed a couple of years ago. But I've been having quite a bit of back pain recently. I dropped by partner off at work this morning, which is about a thirty minute round trip, and it was really sore when I got out of the car.
I suspect that it's a combination of getting out of shape, getting a bit older (and the associated wear and tear that implies), and maybe the weather getting cooler as we head into winter in the southern hemisphere.
There have been times when it doesn't give me trouble, and they're the times when I'm deadlifting regularly. Unfortunately, I can't seem to get my core into a fit state to cope with that!
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I don't think that it's too bad @Paul9221 as it was only diagnosed a couple of years ago. But I've been having quite a bit of back pain recently. I dropped by partner off at work this morning, which is about a thirty minute round trip, and it was really sore when I got out of the car.
I suspect that it's a combination of getting out of shape, getting a bit older (and the associated wear and tear that implies), and maybe the weather getting cooler as we head into winter in the southern hemisphere.
There have been times when it doesn't give me trouble, and they're the times when I'm deadlifting regularly. Unfortunately, I can't seem to get my core into a fit state to cope with that!
We're probably in the same boat, scoliosis-wise.
Have you tried foam rolling your back, or rolling it with a lacrosse ball? It's such a simple maintenance that hugely alleviates my back pain.
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@neph93 maybe don’t increase volume too much on pressing movements. Me for example I can’t do any OHP anymore, high incline bench is the highest I can get due to restricted range of motion in my right shoulder. 5x5 is in my opinion a solid program. I would vary only in assistance/accessory lifts but would keep it for the big four if you keep progressing.
While I was still playing football, american football, I used the 531 program with lots of success. It can get boring but it worked for me and served the purpose to get stronger and quicker. To date, I still apply the same principles but more tailored to my individual limitations in terms of range of motion and play around more, but I believe that I know my body now and understood what works and what doesn’t. It’s a marathon, not a sprint.
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Looking good!!
Hahahahahahaha
I’ve been meaning to update here actually. I’m into week 4 of the 5x5 programme, haven’t missed a workout or a rep or a target yet.
I decided to be loyal to the programme initially but starting weights were too light and I found myself adding reps to get a satisfactory workout. This defies the object of a low volume programme so I’ve bumped the weights by 5kg instead of 2.5kg on all excercises a few times.
That being said, I love the simplicity of it, lack of endless isolation reps, the very satisfying feeling of working the whole body, all the time. And I love squats, so having them at the bottom of every workout is great. I’ve got my eye on 100kg for squats and deadlifts by the end of July.
My knee is coping fine, my shoulder is a little inflammed and aggravated, but nothing I can’t deal with. I think the bench press is partially responsible, but I added Dips to workout A and chin ups to workout B, so the Dips didn’t help the problem. I’ve dumped them and am looking for a composite excercise with focus on triceps, that doesn’t stress the shoulders, to replace them. Maybe Close Grip Bench, maybe decline bench, maybe something else. Suggestions are welcome.
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For back pain issues, I can recommend the David Gray Lower Body program. It's cheap, quite quick, and effective. Look him up on IG and see if what he says makes sense for you.
Also, look up thoracic CAR (controlled articular rotations). Those are very helpful as a short term fix.
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First of all, Congratulations! I'm glad that you upped the poundage vs volume. As you previously mentioned, the volume may have contributed to your issues in the past. Not to mention that back at 100kg is pretty impressive for being off due to injury.
Concerning dips, I read an article once that if you don't have shoulder problems before doing dips, you will at some point. I love dips, but after my own shoulder issues, have only performed them intermittently over the last few years. I'm truly torn if it causes issues or not and would appreciate other peoples insight on this as well.
For triceps, my favourite exercises are: Close grip bench press, Tricep pushdowns, Tricep extensions, and Tricep kickbacks.
In regards to bench, the thing that helped me the most was the bar that I previously recommended. Other things that I have tried and benefitted from was changing tempo (lowering faster/slower), pauses at the bottom, and alternating grip width.
Great job Reuben! Keep it up…
Side note: I decided to do another run of the 5x5 (4-6 weeks), and yesterday I had to split the workout up throughout the day due to time requirements. It allowed me to train harder then if I would have completed it in one session. Numbers pushed were about 5-10% higher for each lift. Today I am exhausted but in a good way, and feel like I got a great workout in.
Now if I can only nail down the diet part....
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Regarding Dips. Whilst I love the exercise and believe it is one of the most beneficial but underrated compound exercise it can be tough on the shoulders. As mentioned earlier, I had shoulder surgery in the past and still have issues with the right one. Proper form on dips is crucial. Don't let the shoulders shrug and/or roll forward. Keep em back and down at all cost. Otherwise you pinch the tendons in the shoulder which can cause pain or long-term issues. If it's for the tri's I personally prefer close grip bench and bench in general (I rather have a close grip anyways).
@neph93 I believe you can never start too light. I would keep it and progress as per plan, as well as keeping the 2.5kg increase in upper body lifts and 5kg on lower body. If moving up too fast, you might hit a plateau too fast, the. It gets more difficult. If you don't feel satisfied, which I can understand, maybe try to make a challenge on the last set and do as many reps as possible and track it. Aim for more in each workout and try makeing a new PR every time. This keeps things interesting and you can "compete" every training.
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@neph93 I believe you can never start too light.
I started at 20kg on upper body and 30 for DL’s and squats. I’ve only jumped 5kg om OHP, Bench and BR once or twice and I’m still a long way from struggling on the last rep so I really am taking it slow.
Squats are three times a week so I’m happy sticking to 2.5kg increases. I do tend to do 10 reps for the last two sets though. I have bumped DL’s quite a bit and I’m doing 5x5 not 1x5. I’m better built for DL’s and squats and have never really plateaued my MR a few years back was a respectable 150kg in both. I used to be able to work up to that without a problem and anticipate doing something similar now over the next few months. At the moment 60kg in both still feels goooooood [emoji1]
Appreciate your insights!
