Blonde will make you STRONG

[Ant040689]

gonna plop back into thread for the vibes. Seems like you guys are killing it.

I have finally got on top of a digestion problem i was having with certain foods that really demotivated me to exercise hard, i too have had further validation on what i should and shouldn't do with a long term back problem, all of which has me raring to go.

The last week i went to the gym 6 times, and resting today. I am going to try and keep consistency and go at least 4 times a week.

A goal is to maintain a 14 stone+ weight at 6'4, without any specific need to go too high with weights, while eating a mostly raw plant based diet, with its inevitable low protein.  I don't want to kick off a debate about how that is wrong, i am not claiming it is right   , but it does seem to do the trick in quelling digestive issues through years of a decent amount of trial and error. So if that comes at a cost of muscle mass that is a good trade off to how well i feel generally. I just want lower back muscular pain relief really, and to have a well rounded routine to help my overall posture to that end. My goal is pain relief rather than getting strong or big, but as a consequence being 14 stone+ with a lowish bf % is respectable and i think i will probably comfortably maintain that.

I have a quirky deadlift alternative, that i have never seen anyone online or in the gym do before, that hits the sweet spot in not aggravating my back symptoms but giving me excellent pain relief that i am worried could be doing me some long term damage. I know for sure it isn't as aggravating as a normal deadlift, but i can't imagine a physio or a PT would clear me to do it, but again it feels so nice to do, that i am just doing to maintain it for now. It is a one armed dumbell deadlift using only 22.5 kg while that i engage only one side of my lower back with missing the problem area generally centrally, with an arched upper back as i lean over and bent knees. Would probably be better off putting a vid up showing it as it is hard to explain.

[iRaise]

gonna plop back into thread for the vibes. Seems like you guys are killing it.

I have finally got on top of a digestion problem i was having with certain foods that really demotivated me to exercise hard, i too have had further validation on what i should and shouldn't do with a long term back problem, all of which has me raring to go.

The last week i went to the gym 6 times, and resting today. I am going to try and keep consistency and go at least 4 times a week.

A goal is to maintain a 14 stone+ weight at 6'4, without any specific need to go too high with weights, while eating a mostly raw plant based diet, with its inevitable low protein.  I don't want to kick off a debate about how that is wrong, i am not claiming it is right   , but it does seem to do the trick in quelling digestive issues through years of a decent amount of trial and error. So if that comes at a cost of muscle mass that is a good trade off to how well i feel generally. I just want lower back muscular pain relief really, and to have a well rounded routine to help my overall posture to that end. My goal is pain relief rather than getting strong or big, but as a consequence being 14 stone+ with a lowish bf % is respectable and i think i will probably comfortably maintain that.

I have a quirky deadlift alternative, that i have never seen anyone online or in the gym do before, that hits the sweet spot in not aggravating my back symptoms but giving me excellent pain relief that i am worried could be doing me some long term damage. I know for sure it isn't as aggravating as a normal deadlift, but i can't imagine a physio or a PT would clear me to do it, but again it feels so nice to do, that i am just doing to maintain it for now. It is a one armed dumbell deadlift using only 22.5 kg while that i engage only one side of my lower back with missing the problem area generally centrally, with an arched upper back as i lean over and bent knees. Would probably be better off putting a vid up showing it as it is hard to explain.

More time life than protein levels. It is interesting how many fruit and veg are on the FODMAP scale though. But with so many gut issues its just trial and error. Feeling good is almost certainly better than looking good in the long run.

With your back there is definitely more of a 'plan' to aid with that. Going down the mobility and strengthening route is going to help 99% of people, whereas with anything gut related its often a short tin the dark and assessing from there.

Bear in mind what was spoken about in the last few pages, nobody 'needs' to DL/Squat/Bench. There are plenty of other routes to go down, and if your back hurts thats a route I wouldn't go down until I felt comfortable with more basic movements. One of the reasons I got into gymnastics was to help my shoulder when I hurt it and then my back about 3 years ago when I was being a moron. Probably the best physical thing I have ever done.

At the time I was 16 stone and 6'3, so don't be disempowered by being bigger.

[Ant040689]

gonna plop back into thread for the vibes. Seems like you guys are killing it.

I have finally got on top of a digestion problem i was having with certain foods that really demotivated me to exercise hard, i too have had further validation on what i should and shouldn't do with a long term back problem, all of which has me raring to go.

The last week i went to the gym 6 times, and resting today. I am going to try and keep consistency and go at least 4 times a week.

A goal is to maintain a 14 stone+ weight at 6'4, without any specific need to go too high with weights, while eating a mostly raw plant based diet, with its inevitable low protein.  I don't want to kick off a debate about how that is wrong, i am not claiming it is right   , but it does seem to do the trick in quelling digestive issues through years of a decent amount of trial and error. So if that comes at a cost of muscle mass that is a good trade off to how well i feel generally. I just want lower back muscular pain relief really, and to have a well rounded routine to help my overall posture to that end. My goal is pain relief rather than getting strong or big, but as a consequence being 14 stone+ with a lowish bf % is respectable and i think i will probably comfortably maintain that.

I have a quirky deadlift alternative, that i have never seen anyone online or in the gym do before, that hits the sweet spot in not aggravating my back symptoms but giving me excellent pain relief that i am worried could be doing me some long term damage. I know for sure it isn't as aggravating as a normal deadlift, but i can't imagine a physio or a PT would clear me to do it, but again it feels so nice to do, that i am just doing to maintain it for now. It is a one armed dumbell deadlift using only 22.5 kg while that i engage only one side of my lower back with missing the problem area generally centrally, with an arched upper back as i lean over and bent knees. Would probably be better off putting a vid up showing it as it is hard to explain.

More time life than protein levels. It is interesting how many fruit and veg are on the FODMAP scale though. But with so many gut issues its just trial and error. Feeling good is almost certainly better than looking good in the long run.

With your back there is definitely more of a 'plan' to aid with that. Going down the mobility and strengthening route is going to help 99% of people, whereas with anything gut related its often a short tin the dark and assessing from there.

Bear in mind what was spoken about in the last few pages, nobody 'needs' to DL/Squat/Bench. There are plenty of other routes to go down, and if your back hurts thats a route I wouldn't go down until I felt comfortable with more basic movements. One of the reasons I got into gymnastics was to help my shoulder when I hurt it and then my back about 3 years ago when I was being a moron. Probably the best physical thing I have ever done.

At the time I was 16 stone and 6'3, so don't be disempowered by being bigger.

excellent response. Impressed you knew of fodmaps straight off the bat.

fodmaps is what i adhered to initially while eating cooked plant based foods, until i realised only the fruit and raw veg alone gave me little problems. Brown rice for example is a safe low fodmap food, but it set me off. Much like you said about the shot in the dark to get there with it, i had to do plenty of trial and error to get on a decent road. Not out of the woods yet though. You mentioned how many fruits are high fodmap, i struggle still with the ones that are, but anticipate with healing i can start eating them with no problems again. I must have issues with grains generally? i am not sure, but it feels like i am on the right road.

I am doing deep sit squat enabling stretches as a warm down every time i train, which is as far as the non weight training mobility exercises go. I have added some yoga stretches in as well. Just keep ticking along there. And i have seen great improvements in flexibility with that which has really helped.

With the compound exercises you mentioned, i can't weight bear above myself safely really. So i just do everything else that is fine.

Bent arm row, one arm deadlift, reverse chest fly (for your back), pull down, lat shrug is on back day in no particular order

Chest press, shoulder side raise, planks, bicep curls, tricep dips, chest fly is on front day in no particular order. I use a standing desk so avoid leg weights, as doms could be problematic.

I find the above works well.

On the disempowerment of not being bigger, maybe there is a little bit of that, but not really. I am more gutted by being the fittest I have ever been, but bearing the consequence of being 8 stone overweight for a long period of time where i took on unnecessary wear and tear, which limits me structurally still in a few ways and it stopping me from pursuing goalkeeping. I had to stop last year because the pain was getting too great to handle. Annoyingly I could have possibly pushed for highish semi pro with my skill level which would have been amazing considering i thought it could never get to that in my early twenties, but meh, shit happens. But it is a disastrous tease.

[iRaise]

gonna plop back into thread for the vibes. Seems like you guys are killing it.

I have finally got on top of a digestion problem i was having with certain foods that really demotivated me to exercise hard, i too have had further validation on what i should and shouldn't do with a long term back problem, all of which has me raring to go.

The last week i went to the gym 6 times, and resting today. I am going to try and keep consistency and go at least 4 times a week.

A goal is to maintain a 14 stone+ weight at 6'4, without any specific need to go too high with weights, while eating a mostly raw plant based diet, with its inevitable low protein.  I don't want to kick off a debate about how that is wrong, i am not claiming it is right   , but it does seem to do the trick in quelling digestive issues through years of a decent amount of trial and error. So if that comes at a cost of muscle mass that is a good trade off to how well i feel generally. I just want lower back muscular pain relief really, and to have a well rounded routine to help my overall posture to that end. My goal is pain relief rather than getting strong or big, but as a consequence being 14 stone+ with a lowish bf % is respectable and i think i will probably comfortably maintain that.

I have a quirky deadlift alternative, that i have never seen anyone online or in the gym do before, that hits the sweet spot in not aggravating my back symptoms but giving me excellent pain relief that i am worried could be doing me some long term damage. I know for sure it isn't as aggravating as a normal deadlift, but i can't imagine a physio or a PT would clear me to do it, but again it feels so nice to do, that i am just doing to maintain it for now. It is a one armed dumbell deadlift using only 22.5 kg while that i engage only one side of my lower back with missing the problem area generally centrally, with an arched upper back as i lean over and bent knees. Would probably be better off putting a vid up showing it as it is hard to explain.

More time life than protein levels. It is interesting how many fruit and veg are on the FODMAP scale though. But with so many gut issues its just trial and error. Feeling good is almost certainly better than looking good in the long run.

With your back there is definitely more of a 'plan' to aid with that. Going down the mobility and strengthening route is going to help 99% of people, whereas with anything gut related its often a short tin the dark and assessing from there.

Bear in mind what was spoken about in the last few pages, nobody 'needs' to DL/Squat/Bench. There are plenty of other routes to go down, and if your back hurts thats a route I wouldn't go down until I felt comfortable with more basic movements. One of the reasons I got into gymnastics was to help my shoulder when I hurt it and then my back about 3 years ago when I was being a moron. Probably the best physical thing I have ever done.

At the time I was 16 stone and 6'3, so don't be disempowered by being bigger.

excellent response. Impressed you knew of fodmaps straight off the bat.

Some might say I do it for a living

[iRaise]

'On the disempowerment of not being bigger, maybe there is a little bit of that, but not really. I am more gutted by being the fittest I have ever been, but bearing the consequence of being 8 stone overweight for a long period of time where i took on unnecessary wear and tear, which limits me structurally still in a few ways and it stopping me from pursuing goalkeeping. I had to stop last year because the pain was getting too great to handle. Annoyingly I could have possibly pushed for highish semi pro with my skill level which would have been amazing considering i thought it could never get to that in my early twenties, but meh, shit happens. But it is a disastrous tease.'


I dont know your situation well, but I genuinely find it hard to believe anything is long lasting. I think you will be really really unlucky. I think with structured and consistent training you could be pain free in a few years. If you had been 10-12 stone overweight for 20-30 years I might not be as optimistic. But the body has an unbelievably good way of healing itself.

I am not expert on pain, but the biggest piece of advice I could give is 'pain doesn't = damage, damage doesn't = pain'.

Overall training looks good though! It's just a matter of consistency.

[EvilPie]

'On the disempowerment of not being bigger, maybe there is a little bit of that, but not really. I am more gutted by being the fittest I have ever been, but bearing the consequence of being 8 stone overweight for a long period of time where i took on unnecessary wear and tear, which limits me structurally still in a few ways and it stopping me from pursuing goalkeeping. I had to stop last year because the pain was getting too great to handle. Annoyingly I could have possibly pushed for highish semi pro with my skill level which would have been amazing considering i thought it could never get to that in my early twenties, but meh, shit happens. But it is a disastrous tease.'


I dont know your situation well, but I genuinely find it hard to believe anything is long lasting. I think you will be really really unlucky. I think with structured and consistent training you could be pain free in a few years. If you had been 10-12 stone overweight for 20-30 years I might not be as optimistic. But the body has an unbelievably good way of healing itself.

I am not expert on pain, but the biggest piece of advice I could give is 'pain doesn't = damage, damage doesn't = pain'.

Overall training looks good though! It's just a matter of consistency.

Agree with all this, it just takes time.

There's zero doubt that I'm still far from recovered from my bad back issue which is now going back 4 years or so. I plod away though slowly strengthening everything and it really helps.

I think you should try to do things that aren't particularly comfortable. You need to work that middle back as well as the bits that don't hurt as you risk worsening existing imbalances.

Yoga or pilates would probably be of huge benefit to help with the muscles that are being compensated for so becoming weaker and weaker in comparison to everything that you're trying to work.

The problem with compensation is when that day comes that the weak muscle absolutely has to do something and it's piss weak so it goes pop. You need your entire posterior chain to be stronger and it just takes time.

You think I like only being able to squat 80kg whilst weighing it at 16 and a half stone? You think that stops me squatting?

[EvilPie]

Got a new PR last night at OHP despite some not quite optimal circumstances.

My back is still not quite right from the tweak the other week but I belted up and seemed okay to go for heavy singles. Also my shoulder feels a bit dodgy but not so much that it's stopping anything.

Anyway I went on singles from 70kg upwards in 5kg increments and got 80kg despite a pretty horrid rep with terrible bar path that I really had to muscle through. Wasn't sure whether to go for 85kg but I did and it absolutely flew up so that's the new PR sorted.

The arm and shoulder strength was there but I felt an almighty crack in my lower back which was a bit worrying. Anyway my back now feels great so I think maybe that rep actually straightened something out so happy days.

I was surprised how easily I pushed it and there was definitely more there but I need to work on bracing and stability before moving up too much more. I think on a good day 90kg would've been there but the step up to the magical 100kg seems quite a way off.

Any tips on working the stability angle would be welcome. Felt like I was okay from my feet to my glutes and from my chest upward but the bit in the middle got a bit wobbly and was clearly leaking some serious kgs.

I guess if my squats were where they should be that would help hugely with stability but as I'm currently pressing more over my head than I'm squatting I'm not getting the overload I need to make the OHP seem insignificant to my core.

[iRaise]

Got a new PR last night at OHP despite some not quite optimal circumstances.

My back is still not quite right from the tweak the other week but I belted up and seemed okay to go for heavy singles. Also my shoulder feels a bit dodgy but not so much that it's stopping anything.

Anyway I went on singles from 70kg upwards in 5kg increments and got 80kg despite a pretty horrid rep with terrible bar path that I really had to muscle through. Wasn't sure whether to go for 85kg but I did and it absolutely flew up so that's the new PR sorted.

The arm and shoulder strength was there but I felt an almighty crack in my lower back which was a bit worrying. Anyway my back now feels great so I think maybe that rep actually straightened something out so happy days.

I was surprised how easily I pushed it and there was definitely more there but I need to work on bracing and stability before moving up too much more. I think on a good day 90kg would've been there but the step up to the magical 100kg seems quite a way off.

Any tips on working the stability angle would be welcome. Felt like I was okay from my feet to my glutes and from my chest upward but the bit in the middle got a bit wobbly and was clearly leaking some serious kgs.

I guess if my squats were where they should be that would help hugely with stability but as I'm currently pressing more over my head than I'm squatting I'm not getting the overload I need to make the OHP seem insignificant to my core.

85 is big, I remember a few years ago thinking 100kg could just never happen. Like just not happening, but its getting closer. Agree with legs, on the last rep of my sets of 5 my legs shake trying to stay upright. A huge bonus for me for getting the last 1/2 reps out.

I have also gone into over drive with core stability/prehab/rehab work too. Ties in with handstands but thats helped my main lifts no end. Last few weeks been beltless with DLs and its as if its been on the whole time.

[iRaise]

Chins and rack rows as main lifts today. Well starting lifts.

3x6 OH squats at 50kg
3x6 Leg press at 250. Not great depth at all so cant wait to attack that again and have a better range

Have bench and DB OHP tomorrow, then a midweek break to watch the darts and back in at some point friday for DLs

[EvilPie]

Pressing seems to be really strong at the moment. Bench accessory day yesterday and got 3 x 7 speed bench press at 95kg then 3 x 7 narrow grip paused at 90kg.

It all seemed really easy, almost too easy, and I'm wondering if it was a lighter bar than normal as it was a bit narrow and felt a touch flimsy.

Assuming the bar was standard I think I'll be up to 100kg on both of these pretty soon which I'd be really pleased with.

[EvilPie]

Got a new PR last night at OHP despite some not quite optimal circumstances.

My back is still not quite right from the tweak the other week but I belted up and seemed okay to go for heavy singles. Also my shoulder feels a bit dodgy but not so much that it's stopping anything.

Anyway I went on singles from 70kg upwards in 5kg increments and got 80kg despite a pretty horrid rep with terrible bar path that I really had to muscle through. Wasn't sure whether to go for 85kg but I did and it absolutely flew up so that's the new PR sorted.

The arm and shoulder strength was there but I felt an almighty crack in my lower back which was a bit worrying. Anyway my back now feels great so I think maybe that rep actually straightened something out so happy days.

I was surprised how easily I pushed it and there was definitely more there but I need to work on bracing and stability before moving up too much more. I think on a good day 90kg would've been there but the step up to the magical 100kg seems quite a way off.

Any tips on working the stability angle would be welcome. Felt like I was okay from my feet to my glutes and from my chest upward but the bit in the middle got a bit wobbly and was clearly leaking some serious kgs.

I guess if my squats were where they should be that would help hugely with stability but as I'm currently pressing more over my head than I'm squatting I'm not getting the overload I need to make the OHP seem insignificant to my core.

85 is big, I remember a few years ago thinking 100kg could just never happen. Like just not happening, but its getting closer. Agree with legs, on the last rep of my sets of 5 my legs shake trying to stay upright. A huge bonus for me for getting the last 1/2 reps out.

I have also gone into over drive with core stability/prehab/rehab work too. Ties in with handstands but thats helped my main lifts no end. Last few weeks been beltless with DLs and its as if its been on the whole time.

Was thinking about this yesterday and possibly some push press to be working higher loads overhead would help when it comes to strict OHP PR attempts.

I've never done push press before but I may have to incorporate them on one of my overhead days.

[muckthenuts]

Pressing seems to be really strong at the moment. Bench accessory day yesterday and got 3 x 7 speed bench press at 95kg then 3 x 7 narrow grip paused at 90kg.

It all seemed really easy, almost too easy, and I'm wondering if it was a lighter bar than normal as it was a bit narrow and felt a touch flimsy.

Assuming the bar was standard I think I'll be up to 100kg on both of these pretty soon which I'd be really pleased with.

Awesome numbers. Out of interest, what are the benefits of the speed press for it to work effectively as an accessory to the primary movement?

[iRaise]

Pressing seems to be really strong at the moment. Bench accessory day yesterday and got 3 x 7 speed bench press at 95kg then 3 x 7 narrow grip paused at 90kg.

It all seemed really easy, almost too easy, and I'm wondering if it was a lighter bar than normal as it was a bit narrow and felt a touch flimsy.

Assuming the bar was standard I think I'll be up to 100kg on both of these pretty soon which I'd be really pleased with.

Awesome numbers. Out of interest, what are the benefits of the speed press for it to work effectively as an accessory to the primary movement?

'Speed kills sticking points'

It helps develop power, plus its a good psychological break as well as you get to go a bit lighter/less reps and really 'manhandle' the weight.

[muckthenuts]

Was looking forward to my leg session after the highs of last week but sadly it ended up being anti-climatic. I got jelly legs at my first 110kg squat set and didn't feel strong enough to progress further. Ended up doing 3x5 at 110kg (and not the strongest/deepest reps by any means) before calling it a day. Racked up 120 and tried but it felt super uncomfortable on my shoulders and i didn't trust my legs to do it. I've never failed a squat and i'm not comfortable doing so for the first time with that much weight on.

Deadlifts were similar. I got 120kg up with ease but 130kg didn't even move an inch this time.  

It felt like a bit of a waste. I always train legs on weekends but this time i'd left my session for the evening which was after i'd been out of my feet for much of the day. Probably didn't eat enough/close enough to my session either. Haven't lost heart but will be preparing better in future.

[muckthenuts]

Pressing seems to be really strong at the moment. Bench accessory day yesterday and got 3 x 7 speed bench press at 95kg then 3 x 7 narrow grip paused at 90kg.

It all seemed really easy, almost too easy, and I'm wondering if it was a lighter bar than normal as it was a bit narrow and felt a touch flimsy.

Assuming the bar was standard I think I'll be up to 100kg on both of these pretty soon which I'd be really pleased with.

Awesome numbers. Out of interest, what are the benefits of the speed press for it to work effectively as an accessory to the primary movement?

'Speed kills sticking points'

It helps develop power, plus its a good psychological break as well as you get to go a bit lighter/less reps and really 'manhandle' the weight.

Interesting, thanks.