nice
Thanks!
you are progressing and from what i can tell without getting weight-greedy
Well, I have a coach now i have to do whatever they say lol. Thats besides the point but regardless, i don’t need to get weight greedy. If weights start to feel lighter/I put on mass/ I do heavier weight for more reps or the same weight for more reps/Sets/ My technique improved then I have progressed. There is no need for constant ego lifting, all it does is waste time spent getting stronger.
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The new and wise Duke, you’re doing great young Duke.
Thanks mort! I’m going to get big and strong asf so no more silly stubborn ego lifter duke
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@FlatsFarmer I need your help. My hip flexors are constantly tight and it affects squatting (feels trash, Restricts mobility and my left hip pops and crackles unless i stretch my hip flexors before squatting) and they just feel even worse after doing any sort of lower body lifts or loaded catry e.g yoke., also sittimg down all day at school makes it worse too. Theres points in my lower abdominals near my obliques, just under and on the top of my quads and it seems my glutes are constantly tight too. The only thing I’ve found to help is this:
At Home
Alright man, if your hip flexors are tight and that move helps you, Do That. Make it part of your training plan. It only takes a few minutes. Schedule 2-3 “sessions” a week at home or outside of the gym. The night or morning before your lower body days.
In the Gym
If your hips are tight and it hurts your lower body lifts and carries, you gotta loosen them up before you lift. In the gym, before you lift take a few minutes to get prepared.
Stretch your quad/hip flexor with that lunging stretch from your video. Elevating the back foot makes it pretty intense. If you can get a stretch without doing that, I think it’s OK.
I also like to stretch my glutes. I do 2 ten count stretches on each side.
Then I like to do a few really small isolation type moves to hit the muscles that oppose my hip flexors, the glutes hamstrings and adductors.
I like clam shells
Reverse Clamshell
Side lying adduction
Then some kind of crunch, or McGill Curl Up, or dead bug exercise focusing on using the abs (Not Hip Flexors!) to pull ribs and pelvis together. And get proper hip tilt.
So quickly it would look like
Stretch hip flexor ( 2 ten count stretches on each leg)
Stretch glute ( 2 ten count stretches on each side)
Clamshell x 8
Reverse Clam x 8
Side lying adductorbx 8
Some ab move x8 per side or 15 together
Ideally the stretches should get the tight muscles a little looser. Then the activation moves should get the slacking muscles working.
Now repeat the whole thing. The stretches Should (in a perfect world) feel better/easier the 2nd time, everything should be “lined up” better. The activation exercises should feel better 2nd time also, tighter and smoother.
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Wow thankyou! I’ll report back how it goes.
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Good. Pay attention to stuff like 1 quad/hip being tighter than the other side, or 1 leg being really bad at adductor raising. We’ll use that info for phase 2.
Do you have a tennis ball or a foam roller or any of that stuff?
I have a cricket ball but no foam roller, I’m going to buy one Thursday. I might buy pvc pipe
Todays training
Cluster deads @5’s 105,120,135kg
Power snatch from blocks superset Snatch high pull
3×6
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Please read
I never have any energy regardless of what I do, I constantly feel tired and drained and lethargic. If i get 3 or 11 hours sleep it doesn’t matter, I still feel like crap. I have no clue why? It’s been like this for a few years now but I feel it’s progressed to the worst its been
What does your diet look like? (Every day not just one good day)
When was the last time you saw a dr and got bloods done?
From memory you are still young (teenage if I remember right). How much have you grown in the last 12 months ?
Lots of Meat (Mince or chicken) Veggies and rice, Cereal, Fruit,Oats, Milk, Nuts, Sandwiches, Protein, lots of water, Salt, sometimes have icecream or cookies etc
A while. Blood test maybe 1 years ago?
Id say grown an inch or two. It’s interesting because I don’t remember feeling super tired/Fatigued constantly until 12-13 + so when I became a teenager/puberty
Coffee
cough band-aid cough
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Sounds like it could be sleep apnea or depression
Doesnt do anything to me lol
I’ve been tested for sleep apnea and that’s all clear. I don’t think that’s right though because even if i sleep 10 hours i wake up feeling tired. I do have depression but didn’t know lack of energy was a symptom, I can add that to a root of possible causes.
I think it would be a good thing to look into, its one of the more prominent symptoms.
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