Well I finally got a gym membership. It’s been a long time since I’ve trained seriously. I did my 1 rep maxes today using the formula Jim has in the book. One huge issue I noticed today is my back. My back is a huge limiting factor on my squats and deads. On squats my back rounds while my legs have plenty left in the tank. On dead’s I have the same problem coupled with immobility.
What are some exercises I can do to help correct this? What are some good stretches I can do to help make my mobility better or should I look into yoga for that?
I remember seeing something like this in the book. I need to buy the paper book. I have the ebook right now but it’s on my iPhone and is a pain to flip through when I’m trying to find particular topics.
I see it as a mobility issue because I have a hard time getting my hips and ass down low enough to the bar while deadlifting. I can feel a stretch in my hamstrings into my glutes. Maybe mobility issue is the wrong term.
As far as squats I understand it works the legs, glutes, core, back etc. there’s a reason the squat is called, by many, the king of lifts. I’m just stating that I know my back is the limiting factor and am looking for assistance work that will help this issue. I know with squatting my back and core will catch up eventually but I would like to help make my back, especially my lower back, stronger to help with this lift.
I had a lower back injury 8-9 years ago and would like to strengthen this area to help prevent flare ups. I am 34 going on 35 and from lifting today I can see that I need to work on stretching and strengthening certain parts of my body to help prevent injury.
My opinion is good form good mornings. Nothing too taxing for weight, but really push back.
Also with training time your flexibility, mobility with the movements will improve
I’m not sure what you mean by bracing properly. I don’t wear a belt but I hold my core tight as well as my glutes hams and quads. The gym has a safety bar so I’m going to use that Friday.
Well, the first day was hell. I think I will start calling it, Boring but Brutal or Brutal but big lol. I though the 5x10 would be easy after the 3x5 but it definitely gets harder on each set.
Agree. There are multiple BBB options.
Invest in the most recent book.
I would 40% it for the first cycle. Injury or soreness will hinder your progress. A great introduction to BBB in my opinion the simplest strength template , for a cycle or 2 or so called FSL “ first set last “ for 3-5x5.
I kept it light with just the bar. I’m going to stick with the bbb for at least the cycle and decide after that. I have the 2nd edition of 5/3/1. That’s all so far. I do like the periodization bible by Dave Tate. It’s assistance work #4 in the 2nd edition. I’ll give it the cycle though before I decide what to do. Until then I will take it at about 40% as well as the foam roller and all that so I’m able to continue training.
I’m going to purchase the beyond 5/3/1 this weekend. The BBB is definitely too much on my body right now. I hate to admit that but I definitely don’t want to injure myself.
What are some exercises I can do to help correct this? What are some good stretches I can do to help make my mobility better or should I look into yoga for that?
I tried a few stretches including the frog stretch before and after squatting last night. I have been eating a ton more food but I have to say, although I could barely walk out last night, I’m not sore at all today. Squats felt a hell of a lot better as well. Thanks for the link to that stretch, it’s really helping so far.