cheers Davy!
What sort of back problems have you had?
[quote]spar4tee wrote:
I like ya, mate[/quote]
Yeah this Guys alright…
[quote]spar4tee wrote:
[quote]notbig wrote:
RDS, I think you look super lean and thick in your avi… not sure what iron freak is looking for??? I mean how many people are so lean and vascular you can see every vein in their brain? Cool back drop too! and where can I get some of those shades?
Seriously… been reading alot of what you’ve said in different threads and all looks solid (I’m sure that makes you feel good to get validation from someone who doesn’t know much of anything comparatively). I think the key was something you wrote previously about helping people or giving advice to those with similar goals,etc. and deferring to others when you hadn’t necessarily tried and tested something.
Keep the knowledge coming… please[/quote]
those are sulci i.e. not veins
[/quote]
Just a failed attempt at humor, I guess Spar4tee… my apologies for the anatomical inaccuracy.
[quote]notbig wrote:
[quote]spar4tee wrote:
[quote]notbig wrote:
RDS, I think you look super lean and thick in your avi… not sure what iron freak is looking for??? I mean how many people are so lean and vascular you can see every vein in their brain? Cool back drop too! and where can I get some of those shades?
Seriously… been reading alot of what you’ve said in different threads and all looks solid (I’m sure that makes you feel good to get validation from someone who doesn’t know much of anything comparatively). I think the key was something you wrote previously about helping people or giving advice to those with similar goals,etc. and deferring to others when you hadn’t necessarily tried and tested something.
Keep the knowledge coming… please[/quote]
those are sulci i.e. not veins
[/quote]
Just a failed attempt at humor, I guess Spar4tee… my apologies for the anatomical inaccuracy.[/quote]
Now you’re free. We’re all free.
Hey rds, for the scarecrows do you know a good video for them to see what they look like? Also, are they a cable exercise, DB? I’ve heard about them before, but doing a quick youtube search pulled up some videos that didn’t seem to resemble what I thought they were.
here you go, I’d actually do them slightly different to how this guy does it. Have your thumbs pointing out (not in like he does)
the important thing is to really get your scapula tilting upward. It’s kinda like a cable prone trap raise (only not prone)
great for shoulder health, and for filling in the muscle around your shoulder blades
[quote]rds63799 wrote:
here you go, I’d actually do them slightly different to how this guy does it. Have your thumbs pointing out (not in like he does)
the important thing is to really get your scapula tilting upward. It’s kinda like a cable prone trap raise (only not prone)
great for shoulder health, and for filling in the muscle around your shoulder blades[/quote]
Cool, thanks. I saw that video and for some reason I was thinking scarecrows were something different.
[quote]rds63799 wrote:
cheers Davy!
What sort of back problems have you had?[/quote]
not as bad as yours sound,can squat and dead most of the time
injured lower back when i was a young fella and i think its prone to injury, also get allot of trigger points in glutes and hips and if i dont stay on top of the foam rolling and hokeyball i usally pay for it…better do em tomorrow,havent in a while
[quote]rds63799 wrote:
[quote]ChongLordUno wrote:
[quote]rds63799 wrote:
I thought I hid it well under the hoody! I’m not really all that big, Uno is just being kind.
Thanks for the kudos though man, really appreciate it. We’ll have to get a lift together some point soon[/quote]
Definitely mate, look forward to it!
[/quote]
man I dunno how often you’re checking this thread but I’m going to see if your mates that have the training academy’ll sort me out with some day passes so I can get down there and push that prowler around. I’ll give you a shout through your facebook to see if you’re free when I’m heading down.[/quote]
Aye no worries, mate. Just give me a shout anytime
Yo brotha, gave those single leg leg presses a shot today. Felt SOOOOOO much better then when using two legs.
I’ve never really had lower back issues before, so i never really understood why leg presses were so awkward for me, you think I have mobility issues in my lower back?
Also, I like using box squats over regular squat. I find that when I do regular squats, going ATG bothers my knees a lot, and I kinda find it hard not to go ATG without a box.
Your posts have honestly helped me out a lot and appreciate that you’re on these forums.
[quote]illadelphia91 wrote:
Yo brotha, gave those single leg leg presses a shot today. Felt SOOOOOO much better then when using two legs.
I’ve never really had lower back issues before, so i never really understood why leg presses were so awkward for me, you think I have mobility issues in my lower back?[/quote]
probably just the typical ATP issues mate: tight hamstrings/lower back/hip flexors, weak glutes and core muscles.
the good news is “awkward” is better than “pain,” so while it is probably the case that there’s a little dysfunction going on, it’s not too serious. If it isn’t affecting your squats/deadlifts and you can do the single leg presses without any discomfort then you’re in a better place than most. Couldn’t hurt to do some glute activation/core stuff in your warm up if you’re not already.
[quote]illadelphia91 wrote:
Also, I like using box squats over regular squat. I find that when I do regular squats, going ATG bothers my knees a lot, and I kinda find it hard not to go ATG without a box. [/quote]
There’s a couple explanations as to what could be bothering your knees here: it could be that without the box you aren’t sitting back into the squat the same, so your knee angle is a little different (knees shooting forward more) so that could be causing you pain. It’s probably more likely that your knees are caving in though (most knee pain when squatting is caused by this IMO), and when you use the box you have the added stability from the box, making your knees a bit more solid. Make sure you’re really pushing your knees out when you squat.
If it is the case that your knees are caving in, then some activation work for the gluteus medius can correct that pretty much instantly. It’s actually magical how fast it can work! Try some side lying clams in your warm up, really squeezing the top of each rep and holding it for a few seconds. If you’ve never done these before you’ll be amazed at how fast you’ll get a burn in your glutes.
one last thing re: squats. If you don’t have the flexibility to go ATG, then don’t!
[quote]illadelphia91 wrote:
Your posts have honestly helped me out a lot and appreciate that you’re on these forums. [/quote]
man posts like that really bring a smile to my face, I really appreciate it!
[quote]rds63799 wrote:
There’s a couple explanations as to what could be bothering your knees here: it could be that without the box you aren’t sitting back into the squat the same, so your knee angle is a little different (knees shooting forward more) so that could be causing you pain. It’s probably more likely that your knees are caving in though (most knee pain when squatting is caused by this IMO), and when you use the box you have the added stability from the box, making your knees a bit more solid. Make sure you’re really pushing your knees out when you squat.
If it is the case that your knees are caving in, then some activation work for the gluteus medius can correct that pretty much instantly. It’s actually magical how fast it can work! Try some side lying clams in your warm up, really squeezing the top of each rep and holding it for a few seconds. If you’ve never done these before you’ll be amazed at how fast you’ll get a burn in your glutes.
[/quote]
Hey thanks for the response man,
In regards to the box squats, I try to mimic my form from regular squats to box squats, but I do elevate my heels when I do regular squats cause it feels more comfortable. And on regular squats I dont cave me knees in at all. I workedout with my schools powerlifting team, and those guys seemed to think my form was pretty solid.
I think the glute activation stuff may help me a lot, since I dont think I have ever really done that before.
For my warmups currently, I just foam roll, do leg swings, some calf mobility stuff, and also stretch my hip flexors. I have tried videos like agile 8 and another one someone posted on the powerlifting forum around winter time(can’t remember the vid). Do you have any videos you recommend? I youtubed lying clams and will give those a shot next week when i squat and see if that helps.
Whenever I start my trip abroad, I’ll definitely give you a visit
[quote]spar4tee wrote:
Whenever I start my trip abroad, I’ll definitely give you a visit[/quote]
I want to too man, let’s work together to get a research position at CERN lol
[quote]illadelphia91 wrote:
[quote]spar4tee wrote:
Whenever I start my trip abroad, I’ll definitely give you a visit[/quote]
I want to too man, let’s work together to get a research position at CERN lol[/quote]
lol
[quote]illadelphia91 wrote:
[quote]spar4tee wrote:
Whenever I start my trip abroad, I’ll definitely give you a visit[/quote]
I want to too man, let’s work together to get a research position at CERN lol[/quote]
Hey, I worked there for a summer!
you guys are all welcome at my house anytime!
Bring rum and/or steaks
[quote]illadelphia91 wrote:
For my warmups currently, I just foam roll, do leg swings, some calf mobility stuff, and also stretch my hip flexors. I have tried videos like agile 8 and another one someone posted on the powerlifting forum around winter time(can’t remember the vid). Do you have any videos you recommend? I youtubed lying clams and will give those a shot next week when i squat and see if that helps.
[/quote]
ah ok, then yeah you really want to add some core/glue activation stuff in there. You don’t even really need all that much, as you’re not trying to work out the muscles, just wake 'em up. The stuff you’re already doing is fine, so after you’ve finished stretching try:
-side lying clams
-bird dogs
-hip thrusts or glute bridges (hip thrusts are better; better ROM). Just use bodyweight.
really squeeze the glute activation exercises for a couple of seconds. Stop if you feel your hamstrings fatigue. That’ll get the ole glutes firing and should hopefully help your knees.
the bird dogs aren’t a very advanced exercise and you might find them quite easy but don’t worry, just really concentrate on bracing your abs, do as many reps as it takes til your abs feel a bit worked, and if they are really too easy then bring your stabilising hand and leg a bit closer to your midline (but not closer together as you’ll lose the arch in your back)
unless you have any glaring issues you need to correct, that would be all I think you’d need to add to your warm up
Sweet thanks!
[quote]illadelphia91 wrote:
Sweet thanks![/quote]
no worries, anytime