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Topics - PointerRyan

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16
Injury, Prehab, & Rehab talk for the brittlebros / minor ass pull
« on: April 27, 2012, 10:31:09 pm »
Hey peeps,  during  yesterday's workout which consistsed of jump squats,squats, lunges and rom deadlifts, i pulled my left ass on the first set of squat.(shoul've probably done that warm up set again after jump squats).
 if i would to just do i bodyweight reverse lunge, with my left leg back, i can feel the slight pull.

So anyhow, i managed to do 5reps on my first set of squats, which is also when i pulled my glutes on the 2/3rd rep.
After that, i had a pretty hard time getting 5, stopped at 4( my form was suckish too, depth sucked was like in the middle of half squat and parallel squat).

for any who has experienced this during squat or has their muscle pulled before squats, does it affect your workout drastically ? i struggled with 92.5 kg this workout, used 90 on 4th set. on the side notee, my depth was between half and parallel on some reps, and some reps, a little lower and closer to parallel

i used 90kg previous workout, muc hbetter form, was hitting much better depth, like went down as much as i could? couldnt this time though.

Also, woke up with lower back feeling not so right, like a lil tired or something i dk.

17
Crazy Weird Analysis & Stuff :) / plyometrics helps you shit better?
« on: April 24, 2012, 09:59:04 am »
Hey i' guessing this is the most appropriate section but i dont know about you all, but tendency for me to shit after plyometrics even shitting a few hours prior to plyos.
I honestly cant remember the last time that doesn't happen.  Sometimes, i even take a crap a few hours after lifting too, but thats not so common.

Is this usual?

cheers

18
Strength, Power, Reactivity, & Speed Discussion / soreness in lower back common?
« on: April 21, 2012, 09:52:11 pm »
hey guys just a quick question, not sure if i'm doing stuff wrong but I do feel my lower back sore from every workout without fail. for first time my legs really dont feel any soreness after friday's workout, would normally feel my glutes.
here's what i did on friday:
jump squats
squats
deadlifts
abs
calf

here's what i usually do:
all the above without jump squats but with lunges.

I know lugnes hit your glutes hard, but shouldnt squats be hitting your glutes hard?


cheers

19
Strength, Power, Reactivity, & Speed Discussion / Average workout duration
« on: April 09, 2012, 07:57:23 pm »
KHey guys just realised i actually take 3 and a half hours to complete my workout which borists of warm up, activation, plyos, weight lifting, stretching. About 30minutes for warm up, activation, and 4 sets of quick 20m sprintp. 30to 45 minutes of plyos.  An hour and half of lower body work, normally lasts an hour 45minutes, 30minutes of stretching. I'm starting to think that i'm spending too much time somewhere. Is my routine too long? Whats the average workout duration with a template similiar to this, with plyos before weights in this forum? Thanks

20
Strength, Power, Reactivity, & Speed Discussion / Soreness in inner thighs after squats
« on: March 27, 2012, 09:18:52 pm »
Hey quick one as title says anybody feel soreness in inner thighs, abductor if not mistaken from squats?i feel sore ness in glute and quad too but abductor will be pretty sore too, not mild.  Is that normal?I do lunges too but i doubt it contributes much to the soreness in abductor. Anybody here who is doing or has done a routine consisting of squats and unilateral work like lunges and feel sore in abductors?  Thanks

21
Strength, Power, Reactivity, & Speed Discussion / Time when i should deload?
« on: March 16, 2012, 11:12:41 am »
WEll a quick one, after toady's workout, got me wondering if my cns is really fked and should've done some deloading.

First of all, ui normally yawqn in my workouts, this time, yawned fairly more, and tears came out in some yawns.

second, right hip was bugging, due to bad sleeping posture. woke up like that. but shouldn't had affected my squat performance so much.

 third,Did 80kgx5, with a little stuck on the way up last week, but did not fail any. supposed to be able to do 80kg x5 quality reps, but only did it on my first set. 2nd set, went down a little too fast because of wanting to take advantage of the rebounding force. instead, got stuck in a ATG position and had to drop the weights. reracked, and struggled with 3 reps. i would guess a slightly below half squats, opposed to the parallel/slightly above parallel squats i normally do.

lastly, i felt fairly lazy, compared to the normal "lazy" feeling i have in my workout. Wouldn't say its a serious focus ability problem, but probably about time my CNS tired out? have not deloaded for the past 3weeks i guess, and i've been using a concept of 5-6reps on friday and 6-7 reps on monday for the past few weeks.
Or maybe i should cut some weight down, like use 75/77.5kg and really focus on quality parallel squats, as i could've added weight to fast? I doubt so as this workout was really bad. took a good 10minutes break before doing my rom deadlift workout. yawned fairly lot during that break.

So man anybody has a solid conclusion today was a day i should've deloaded? Or maybe i just suck? maybe I should've already done it on my monday workout? that workout i would rate average-good except for the fact i was  too enthusiastic in my squats and added weight too fast.

So either ways should i continue my usual workout on monday? or deload or just cut down on the weights and start progressing from there?


thanks


22
ADARQ & LanceSTS - Q&A / Problem focusing on doing good form on 1st rep?
« on: March 05, 2012, 08:33:54 pm »
Hey this is for either but anyways as title says i have problem normally on the first rep of my  working sets for squats and bulgarian ss. It's not that i'm not warmed up enough since i only struggle for the first rep. Its like as though my body is not ready when it actually is. Any help? Thanks

23
Strength, Power, Reactivity, & Speed Discussion / converting dumbbell side bends to 45degree side bends
« on: March 05, 2012, 10:18:10 am »
Hey just a quick one if anyone is familiar with standing dumbbell side bends and 45degree dumbbell side bends use that 45degree back extension thing, if i could do 75-80lbs dumbbell for standing dumbbell side bend, how much would i roughly be able to do for the 4degree side bend?

Also a pretty out of topic but for someone to increase their single leg running VJ, how far would squat without single leg work like bss or lunges, be able to take one to?

that's all thanks

24
Article & Video Discussion / What's wrong with the barbell squat?
« on: February 01, 2012, 05:09:32 am »
hey peolpe just wanted to hear your thoughts on this, and also gotta question.  :

http://findarticles.com/p/articles/mi_m0FIH/is_6_68/ai_n18608344/?tag=content;col1http://skinnybulkup.com/does-weight-lifting-stunt-growth/

25
ADARQ & LanceSTS - Q&A / 2weeks maintenance/gaining strength(if possible) program bodyweight
« on: October 25, 2011, 09:22:58 am »
Hey , well this is for lane or adarq.

Well as title says, I  need a short 2weeks program to maintain my strength level to the fullest without weights, for lwoer and upper body.
I will eb going to the UK for holidays abotu 2weeks.

Was thinking of doing some lower/upper body workotu to maintain, after that lots of core work(seeing i have a weak core and its a great time to focus on my core), and lots of stretching for flexibility.

My current routine, upper and lwoer body two times a week with two team  basketball training days.
this is my latest log


LOWER BODY

squats
bar= 45lbs=20kg?
3xbarx8
1x30kgx8
1x45kgx8
3x50kgx7-7-9


Bss
4x50lbs bsx5-6-7


 
45deg back extension
3x8-8-9x35kg

calf raises 3x20-17-17


core work supersetted
lying leg raises
3x13-10-10x2.5kg
crunches
3x13-11-11x1.25kg


and


UPPER BODY:

 

 chin ups assisted
3x8-6-7x5kg
abotu 35sec rest btw sets



chest press

4x37.5kgx8-7-6-4





shoudler matrix x 3


seated dumbbell cleans
5kg( i think)x7-7-6


latrra  5kgx12-10-10


front 5kgx10



------------------------------------------



so then, not sure if stating my routien would help, but yeah thats jsut what i do and hopefulyl could do some maintaining work to minimize strength lost. Well if i could get strength from the 2weeks with such programmes using my bodyweight then sure yeah that'd be even better.


THat's all and cheers




26
Injury, Prehab, & Rehab talk for the brittlebros / can't squat but can do 45degree back extensions?
« on: September 28, 2011, 10:21:10 am »
hey ppl, as some of you jknow, i have a tailbone issue.

well  jsut started hittign the gym after working frmo home for a few months.

I did the squat, with realyl light weight, like 45lbs barbell.
i feel that tension after I'm done.
However, if I would to not arch my back to feel the stretch a little, and insteaqd, squeeze my glutes as hard as i can without moving my back, i wont feel the tension m,uch.

okay, fine, maybe my squat sucks. but anyways, i went to the leg press machine after that to confirm it.
true enough i did a load i could do for 10reps easily.
when i got up, the same tension is felt at the tailbone. I never round my back or arch it. jsut kept it neutral.

so  i stopped and went straight to bulgarian split squat.
the tension felt is a little less, the squeezing glutes technique helped.

after doing 4sets of 15reps,
i went to the 45degree back extension machine, and did about 15reps for 3sets.
As i progressed in the set, i could feel my back being used and getting tired.
But the weird thing was, my tailbone did not hutr a single bit during this exercise.

it's like a though my tailbone is out, and it presses against my ass if i would to perform movement involcing hip flexion liek squats, bss.

I will see a doctor this weekend, but meanwhile, anyone heard or had this problem before?

what did you do?

thanks

27
ADARQ & LanceSTS - Q&A / the ideal rest between sets?
« on: September 27, 2011, 09:45:02 am »
hey a question for lance , it's about the bss 4x15reps.
Well with the current goals you gave me, which is to reach 4x15 with 20kg dumbbells.
What am i suppose to be focusing on in terms of reps,sets, and rest between sets?
well theres like 5reps heavy weight lifting, which emphasize on strength, then there is this 15reps which is focused on volume.
So I'm sure i'm focusing on volume here right?
if so, how important are the rest time?
cause I know ppl rest between 2-5minutes for real heavy lifting or either full recovery in between sets.
But when training for volume, its about less than a minute right?

how about this 4x15 reps thing? i rest about 30-40 seconds in between legs.
which woudl add up to more than a minute.


So then my question is,
 how long should i rest? what am I aiming for in terms of resting? full recovery? get my heart rate/breathign rate down to normal? or get it down to a certain point but above the normal breathing rate( please do elaborate on the certain point if it is)?

well then thats all

thanks alot again

28
ADARQ & LanceSTS - Q&A / seated dumbbell cleans
« on: September 22, 2011, 09:15:16 am »
hey well a quick one, straight to point, for lance as you introduced it to me.

well as the titl  says, i gotta question about seated db cleans.
I notice that I can t superset it withlateral and front raises as i feel weaker .
I'm supposing seated db cleans works your lateral and front too?

How should i incorporate those 3exercises  in my workout? i just did seated db cleans alone, then Supersetted front and lateral

how is that?

thanks

29
Nutrition & Supplementation / which protein for post-workout and as supplement?
« on: August 14, 2011, 02:39:50 am »
Hey people,  quick one. I'm really light, 5ft 6 and 51kg=112pounds
Well I just bought two types of protein powder.
One is the weight gainer.
one serving would be 16g of protein and about 64g of carbs.

Another is just whey protein.
one serving=22g protein and 1g carbs.

So my quesiton is, which shold i take right after my workout, and which should i take throughout the day in the morning, when I'm in school etc?

Basically, my goals are just to be able to recover. gain weight too but my priority is still gainign muscles, getting stronger.


cheers

30
Injury, Prehab, & Rehab talk for the brittlebros / ways to strengthen an elbow which suffered a fall?
« on: July 10, 2011, 06:58:26 am »
Hey people, about last year september, i had a bad fall which alnded on my elbow. i went ot the doc and he told me to rest a few months. I did so, and when it felt better, I went back to playign basketball and lifting weights,(light weights for arms). IT hurted when i ;lifted and shoot.
I couldnt take it so i went to see a sports doctor about a month into the routine. He took an x ray and told me a small piece of bone chip [ped off, which of course, can heal back, but it'll take a really really long time. it was febuary since i stopped doing any sports. I rested my arms till about june and started palying absketball agian. About mid june ,i started workign on m  upperbody.


I do bodyweight push usp and pull ups, and then bicep curls and tricep extension( much lighter weight needed for right arm or the elbow would hurt) and some shoudler matrix.

Today, i jsut came back from bball, and as i was doing some really light tricep extension, like 2kg, to warm up my elbow or prehab it as u call it,  it hurted. normally, my elbow wouldnt hurt with this kinda weight. It only becomes this serious when i shoot alot durign my bbal practice, and then hear really light crack sound every now and then during the practice. didn't hurt, but definitely didnt feel good, but a little uncomfortable.


So then, anyone here has had mroe serious injuries on the elbow because of a fall, and now have a really fine working elbow?
How should i strengthen them? should i switch to become a left hander in basketball for shooting? well then,

cheers ppl

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