Lifter problems
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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!
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Heya @neph93 ignore me if you already know this but while it's not going to fix your shoulder, the right bench press technique can keep you from further aggravating it. I forget if the 5x5 guy goes into this, but it took me too long to find the "proper" bench press technique that protects your shoulders while still allowing you to take the bar down to your chest.
It involves squeezing your shoulder blades together, arching your back, and using leg-drive. You can see it in this video here:
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Thanks @Paul9221 yeah I do that. The problem with the shoulder is that is is totally screwed [emoji1]
I first dislocated it when I was 18 and didn’t get any help for it. It has since popped out twice and the last time was a doozy. All this means that the I have scarring around the joint and torn muscle fibres that have grown back too thick.
The doctor calls it a “minor instability” because the shoulder still works and is relatively stable, but most repeated movement causes inflammation, and when it is under duress it is worse.
I’m looking at localised inflammation and discomfort with any strength training program. The trick is not to aggravate it to the point where I can’t lift at all due to pain or swelling.
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@Appfaff When you were running the gym, what did you guys coach for working around injuries?
Knee and Back problems (I have both) are always the biggest obstacles for strength training. While there is a ton of research that shows "unassisted" (no belt, no wraps, no sleeves) is the best way for your body to build up natural strength, balance, and mobility - I found the adaptation benefits of strength training with aid (Belts for squats, dead, presses) and knee wraps and sleeves for squats/lunges, etc outweighed the negatives. On the same realm, a legit weightlifting shoe (Sorry, the powerlift are not a true lifter show, as the heel is not elevated enough) is the single most important feature for a solid foundation, and assistance with mobility at the knee and ankle joint, while also allowing the hip to be placed in the best position for an upright toro in a high bar placed back squat (Same is true for front squats, etc).
If I am squatting about 65%, I have on sleeves or wraps, and most likely a leather belt. If I am doing heavy dynamic lifts from the floor (Cleans or clean pulls) I have a soft belt I wear.
As for shoulder issues and bench pressing - it's almost insanely common for guys after 30 to have labrum tears, and bench presses (especially heavy dumbbell presses) are actually quite dangerous. I moved most of people to strict/shoulder presses first - it helps with midline stablization, shoulder stability, and can be done with either a barbell or dumbbell safely. It's also a great way to learn glute activation and learn how your hip joints and glutes can work in union.
Long story short, injuries might keep you from being a "pure" lifter, especially if you have goals of increasing weight, but in order for strength training (in my opinion) to have real benefits, you have to tax the central nervous system in some form.
Hope that helps!
