Author Topic: Yo lance  (Read 14789 times)

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gutts

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Yo lance
« on: July 17, 2012, 10:45:10 pm »
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hows everything breh, where u been?

got a quick q..

i fucked up my back like 3 weeks ago, and i keep fucking it up doing stupid shit ( just the other day i re-fucked up my back cuz i spotted this guy benching 240ish )

what exercises can i do for my legs to keep my squat strength n shit while my lower back is fucked up?

body weight squats? running? ive had 3 workouts in the last 2 weeks and all i did was bench, curl, pullups, rack chins, lat raises, basically anything that doesnt involve legs/back.

i started running 1 mile as my warmup on treadmill, that aint good enough is it?

i suspect it'll take like a week and a half until i can maybe do light squats / non-PR push press, but i'm going to abstain from squatting/deadlift/push for 2 weeks.

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LanceSTS

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Re: Yo lance
« Reply #1 on: July 18, 2012, 05:23:31 am »
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hows everything breh, where u been?

got a quick q..

i fucked up my back like 3 weeks ago, and i keep fucking it up doing stupid shit ( just the other day i re-fucked up my back cuz i spotted this guy benching 240ish )

what exercises can i do for my legs to keep my squat strength n shit while my lower back is fucked up?

body weight squats? running? ive had 3 workouts in the last 2 weeks and all i did was bench, curl, pullups, rack chins, lat raises, basically anything that doesnt involve legs/back.

i started running 1 mile as my warmup on treadmill, that aint good enough is it?

i suspect it'll take like a week and a half until i can maybe do light squats / non-PR push press, but i'm going to abstain from squatting/deadlift/push for 2 weeks.




 whatup guttsy! I went on irc the other day and the channel looked fucked so I logged off.

First of all, the mile runs are likely aggravating your back, cut those out of a while and walk on an incline instead.  You can do split squats (bss), or lunges, make sure to keep a really vertical torso though.  You wont need a lot of weight on these.

 For upper, if push press hurts dont do it for now.  Do bench press, weighted dips, pull ups, etc.  Dont worry too much about losing strength, its a short period of time and youll do fine.  Work extra hard on your core with things like planks and leg raise variants.

later man, hope your back heals up quickly!
Relax.

Southpaw

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Re: Yo lance
« Reply #2 on: July 18, 2012, 12:01:36 pm »
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sup coach lance

LanceSTS

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Re: Yo lance
« Reply #3 on: July 18, 2012, 01:54:34 pm »
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sup coach lance

yo southpaw!  I just got ur message man, nice work in that last fight!@  hit me up when youre coming down this way man, peace.

i saw your reply u deleted and lold lmao.
« Last Edit: July 18, 2012, 01:56:08 pm by LanceSTS »
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gutts

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Re: Yo lance
« Reply #4 on: July 20, 2012, 04:56:21 pm »
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thx lance.. ive sat myself at home for like the last 2 days and not go out doing stupid shit drunk aggravating my back even more, feels way better.

i think i have lordosis.. can you recommend the best stretches for me to do consistently for the next year or so?

we should arrange a weekly IRC meetup.. like every sunday night or something.. whos in, and if so when are you available?
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LanceSTS

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Re: Yo lance
« Reply #5 on: July 20, 2012, 09:53:16 pm »
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thx lance.. ive sat myself at home for like the last 2 days and not go out doing stupid shit drunk aggravating my back even more, feels way better.

nice.

Quote
i think i have lordosis..

How did you contract this disease? 


 
Quote
can you recommend the best stretches for me to do consistently for the next year or so?

More than likely it is a strength issue.

Quote
we should arrange a weekly IRC meetup.. like every sunday night or something.. whos in, and if so when are you available?

what channel?  bosshogs looked like it got taken over  by aliens.
Relax.

gutts

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Re: Yo lance
« Reply #6 on: July 31, 2012, 01:08:38 am »
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Ok. Back is way better, doing low weight squats and doing push press and stuff now.

Last week's bench was 185x5 185x5 190x3 185x4 180x3-4ish

I'm gonna try going for 185x5 185x5 190x4 185x5 185x4 this week..

Lance,

Why is it that every now and then my knee has this weird 'click' shit? Like for example today I walked to the store and I kept contracting/moving my knee and straightening my leg out, and it would temporarily relieve and 'unclick' but the click always comes back... then tomorrow I won't even feel it.

Can I solve this by foam rolling? A specific stretch?

Also, when you said it's just a 'strength' issue, should I do some type of exercise for my back OTHER than my core lifts? Or should I just keep doing my core lifts? I think someone mentioned that they started doing good mornings to strengthen the back...



My core pops out like the left, GSP has the same thing.. its due to spine. I heard you can fix it through consistent stretching,

http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/

Is this the case or no? My posture has improved by a lot in the last year, but I don't think my spine is still completely straight.

Someone recommended this as well, spinal decompression:

http://www.youtube.com/watch?v=YvwZhkUNEoo

Can I get your thoughts on that?

Fully loaded with questions, but appreciate if you could spare some time to shed some light for me.

Thanks.

PS - yes, bosshogs channel. What day are you available for a weekly meetup?
« Last Edit: July 31, 2012, 01:14:31 am by gutts »
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gutts

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Re: Yo lance
« Reply #7 on: July 31, 2012, 01:17:16 am »
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BTW LANCE,

we are on IRC *NOW*. How about monday night meetup?

COME NOW!
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gutts

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Re: Yo lance
« Reply #8 on: August 11, 2012, 02:54:12 pm »
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BTW, what is your stance on sumo squats? I feel safer doing them than regular squats, just did 1 session with wide stance..
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LanceSTS

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Re: Yo lance
« Reply #9 on: August 11, 2012, 05:57:07 pm »
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BTW, what is your stance on sumo squats? I feel safer doing them than regular squats, just did 1 session with wide stance..

post video. What you think is wide might not  be too wide.  I dont like excessively wide squats due to the toll it takes on the hips over time.
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gutts

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Re: Yo lance
« Reply #10 on: August 11, 2012, 08:41:04 pm »
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ok ill try. any feedback on the other questions in my previous previous post?
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LanceSTS

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Re: Yo lance
« Reply #11 on: August 11, 2012, 10:49:56 pm »
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 Does your knee HURT or is it only popping?  You should foam roll and stretch rectus femoris/quads/psoas regardless. 

With the posture issues, strengthen your LOW abs.

  Any leg raise/knee raise variant will work,  but keep your low  back pressed into the floor/seat/pad and do not allow it to arch while doing the exercise.
Relax.

gutts

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Re: Yo lance
« Reply #12 on: August 17, 2012, 02:01:31 am »
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My knee doesn't hurt, it just pops every once in awhile. It didn't the last 2 days, but like maybe 1 day or 2 days of the week it does.
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gutts

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Re: Yo lance
« Reply #13 on: August 17, 2012, 01:53:34 pm »
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Another question, can you recommend another forearm exercise I can throw into my workout routine?
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Raptor

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Re: Yo lance
« Reply #14 on: August 17, 2012, 02:20:32 pm »
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Another question, can you recommend another forearm exercise I can throw into my workout routine?

Don't tempt me.