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Author Topic: Blonde will make you STRONG  (Read 530774 times)
muckthenuts
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« Reply #330 on: November 19, 2015, 10:35:51 PM »

75.3kg. Boom.

How's everybody doing?
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DaveShoelace
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« Reply #331 on: November 20, 2015, 02:13:34 PM »

Afternoon all,

I've had about 18 months of exercising well, lifting quite big and watching what I eat. The last month, I've derailed big time, in part because I have a sleight knee pain (which I am getting looked at) and mostly because the cold weather has suddenly demotivated me a bit.

So to get things back on track, I am posting here to provide that much needed boost of accountability.

I'm going to do this for the rest of the year, and I'm going to set some PB targets for the end of the year: http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155

The reason why I have chosen this is because right now I want something really simple, because my mind isn't particularly on things at the gym.

I'll set my targets next week.

Quick question for the clever fellas. Regarding squat and deadlift, is there a modified version of each that is less intense on the knees? I'm getting my knee looked at in January because my wife gets this very generous new healthcare programme at work, and I get a ton of money off things like physio, starting in the new year. 




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zerofive
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« Reply #332 on: November 20, 2015, 03:14:32 PM »

Afternoon all,

I've had about 18 months of exercising well, lifting quite big and watching what I eat. The last month, I've derailed big time, in part because I have a sleight knee pain (which I am getting looked at) and mostly because the cold weather has suddenly demotivated me a bit.

So to get things back on track, I am posting here to provide that much needed boost of accountability.

I'm going to do this for the rest of the year, and I'm going to set some PB targets for the end of the year: http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155

The reason why I have chosen this is because right now I want something really simple, because my mind isn't particularly on things at the gym.

I'll set my targets next week.

Quick question for the clever fellas. Regarding squat and deadlift, is there a modified version of each that is less intense on the knees? I'm getting my knee looked at in January because my wife gets this very generous new healthcare programme at work, and I get a ton of money off things like physio, starting in the new year.  

Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.



As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits Wink
« Last Edit: November 20, 2015, 03:16:53 PM by zerofive » Logged
DaveShoelace
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« Reply #333 on: November 20, 2015, 03:56:20 PM »

Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.


That looks like a plan

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

Also looks like a plan

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits Wink

LOL, this probably explains why I am in this mess in the first place, I've been doing the shit out of this Smiley oops

Thanks fella
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zerofive
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« Reply #334 on: November 20, 2015, 03:59:22 PM »

Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.


That looks like a plan

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

Also looks like a plan

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits Wink

LOL, this probably explains why I am in this mess in the first place, I've been doing the shit out of this Smiley oops

Thanks fella

No problem. Looking forward to following your progress Smiley
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vegaslover
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« Reply #335 on: November 20, 2015, 05:12:57 PM »

Probs not for you Barry but when I saw a specialist with my knee probs, as well as suggesting reverse lunges and lots of stretching for the hamstring ( he stated that he thought my tight hamstrings were effecting my knee), he also recommended using the exercise bike as it keeps the knee straight.

Probs not much use for you whilst concentrating on strength, just something you might be able to utilise for leg work.
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muckthenuts
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« Reply #336 on: November 20, 2015, 06:30:51 PM »

Welcome aboard Dave Shoelace, i was a fellow 5x5er until recently. Look forward to following your progress.

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GreekStein
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« Reply #337 on: November 21, 2015, 09:52:26 AM »

With regard to deadlift, I've always used an over under grip but now any videos I seem to watch, guys advocate using a double overhand grip to keep everything even and balanced.

Thoughts?
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zerofive
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« Reply #338 on: November 21, 2015, 10:21:56 AM »

With regard to deadlift, I've always used an over under grip but now any videos I seem to watch, guys advocate using a double overhand grip to keep everything even and balanced.

Thoughts?

Going to +1 what they said. Even very small things you do day to day create little imbalances, for example try locking or unlocking a door, taking a drink, writing a note, using a mouse etc. with your "other" hand. Turns out you're just not quite as good at it! These things obviously won't generate huge, problematic muscle imbalances throughout the body so it's not a problem. However, if every time you pick up some heavy ass weight you are doing so with an obviously imbalanced technique or posture, it's easy to see how this might create a much less even distribution of strength and co-ordination.

With that said, I find using an over/under grip very beneficial for heavy deadlifting. What I do is I make sure for every rep that my left hand is the "under," that I do one rep where my right hand is the under. And next session I will endevour to start with the opposite hand under. Where I can, though, I will try to use double over.
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DaveShoelace
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« Reply #339 on: November 21, 2015, 05:48:20 PM »

Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.
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zerofive
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« Reply #340 on: November 21, 2015, 07:11:22 PM »

Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!
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DaveShoelace
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« Reply #341 on: November 21, 2015, 07:13:58 PM »

Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back
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zerofive
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« Reply #342 on: November 21, 2015, 07:59:56 PM »

Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back

For most people, their deadlift will be stronger than their squat, but if your grip fails then that makes perfect sense. It might be worthwhile addressing if it's a particularly weak area. There are plenty of grip strength accessories you can do to help. Perhaps pick one and throw it in at the end on deadlift days?
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DaveShoelace
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« Reply #343 on: November 21, 2015, 08:04:51 PM »

Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back

For most people, their deadlift will be stronger than their squat, but if your grip fails then that makes perfect sense. It might be worthwhile addressing if it's a particularly weak area. There are plenty of grip strength accessories you can do to help. Perhaps pick one and throw it in at the end on deadlift days?

Yeah I already made a big step forward with my grip by using an over/under grip, so with a bit of luck I might see the deadlift overtake the squat earlier next year.
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Ant040689
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« Reply #344 on: November 22, 2015, 04:48:49 PM »

I have settled on a routine now.

One weights day, one day cardio x3 then a rest day each week.

Not going to worry about protein at all until I drop body fat, but I assume I will get the physique I want anyway on the current diet. I just think I need shredding really.

Getting great results, the hard to shift body fat is depleting (but quite slow going, to be expected though, I have only been around 2 weeks at it) and I have been slightly upping the routine in either reps, resistance or weight in all areas. Plus I am doing full stretch outs most days and making sure I am taking it easy enough so i can go again the next day. Feeling good, buzzing with it, and I am surprised that I think I will find exercising hard quite easy and enjoyable from this point on which is refreshing.

I will post up some stats eventually on the routine.
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