2014 Weight Lifting!!!!
#576
Senior Member
Join Date: Nov 2007
Posts: 111
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Day after some heavy lifting, in a DOMS nightmare, do you find going for an easy spin helps? I find once I get moving I feel a bit better but when I stop again it comes back. Do you find it speeds or hinders recovery? Im talking zone 1, lazy slow coffee ride for maybe 60mins. Or is the best thing to just be a log on the couch
#577
Senior Member
Join Date: Aug 2008
Location: Santa Ana
Posts: 279
Bikes: Fuji Elite, 3Rensho track, Trek Madone 6.9, Specialized MTB, GT MTB, Cannondale Cad3 fixie
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 72 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
+1 to Yellowgiant
#578
Senior Member
Back in the gym after a month off and tweaked the program to squat 2x a week and one of those is after cleans, so I'm kinda burned out by then and it's more of an assistance exercise. While I was away from the Gym I also watched a bunch of Chris Duffin's videos, which have been great for resolving some of the little niggling things that were bugging me before.
#579
Senior Member
Join Date: Feb 2015
Posts: 152
Bikes: Planet X Pro Carbon, Dolan FXE, Fuji Transonic
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Smashed my all time squats PR going from 102.5kg previous to 110kg for 5 reps. Now going to reward myself by eating everything in the fridge.
#581
Brown Bear, Sqrl Hunter
Keep forgetting to ride my bike, but my lifts have been going well?
Need to do a 1RM test on squat again, because following a 5/3/1 program has felt a bit too easy based on my old 1RM.
On the "1 week" I was able to do do the AMRAP set (last set) 4 reps. Seems like I need to recalibrate. a
Second cycle of 5/3/1 and I was using 295lbs as a max which meant "working max (90%)" was 275, which meant that the last set of 1 (95% of working max) should have been 255 x1, but try for AMRAP. Lots of math with 5/3/1.... I'd like to hit 2x body weight by the end of the year (stretch goal). Currently at 187lbs
Need to do a 1RM test on squat again, because following a 5/3/1 program has felt a bit too easy based on my old 1RM.
On the "1 week" I was able to do do the AMRAP set (last set) 4 reps. Seems like I need to recalibrate. a
Second cycle of 5/3/1 and I was using 295lbs as a max which meant "working max (90%)" was 275, which meant that the last set of 1 (95% of working max) should have been 255 x1, but try for AMRAP. Lots of math with 5/3/1.... I'd like to hit 2x body weight by the end of the year (stretch goal). Currently at 187lbs
#582
Brown Bear, Sqrl Hunter
Double post heh.
Olympic lifting may be my new "thing" until I feel a huge urge to get back to track cycling. Clean/Jerk are super fun movements. Form on clean is finally decent enough to add some weight on and I was able to clean 155lbs. Not too bad for a newbie. I was able to get 175 high enough, but I'm not quick enough getting under the bar yet. Wamp wamp.
Olympic lifting may be my new "thing" until I feel a huge urge to get back to track cycling. Clean/Jerk are super fun movements. Form on clean is finally decent enough to add some weight on and I was able to clean 155lbs. Not too bad for a newbie. I was able to get 175 high enough, but I'm not quick enough getting under the bar yet. Wamp wamp.
#583
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Double post heh.
Olympic lifting may be my new "thing" until I feel a huge urge to get back to track cycling. Clean/Jerk are super fun movements. Form on clean is finally decent enough to add some weight on and I was able to clean 155lbs. Not too bad for a newbie. I was able to get 175 high enough, but I'm not quick enough getting under the bar yet. Wamp wamp.
Olympic lifting may be my new "thing" until I feel a huge urge to get back to track cycling. Clean/Jerk are super fun movements. Form on clean is finally decent enough to add some weight on and I was able to clean 155lbs. Not too bad for a newbie. I was able to get 175 high enough, but I'm not quick enough getting under the bar yet. Wamp wamp.
#584
Brown Bear, Sqrl Hunter
I've been curious about Olympic lifting, too. I was gonna try it last winter but I simply couldn't work out the commute to the gym. I would have had to fight some of the worst of Atlanta's traffic during rush hour to get there after work. I just couldn't make it happen.
It's really fun though. If you are primarily an explosive fast twitch guy (aka sprinter) olympic lifting will come fairly quickly.
#585
Senior Member
Join Date: Mar 2015
Location: Colorado
Posts: 125
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Hey all - new here. Great to see the track-specific depth.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
#586
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Hey all - new here. Great to see the track-specific depth.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
There is a school of thought that says that since we pedal one leg at a time we shouldn't forget to train our legs to work independently as well.
#587
Brown Bear, Sqrl Hunter
Hey all - new here. Great to see the track-specific depth.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
I'm curious: I haven't seen any talk of single leg squats with dumbbells, no love for them? I use them as a follow up to back squats. I'm not sure that they help me squat heavier, but they do allow me to keep tabs on form and left/right strength balance.
#589
Lapped 3x
What was it about the OHS that was awkward? Is it the shoulder flexibility or the lumbar/thoracic flexibility. There's an easy way to test if it's mobility related or stability related, and both are fixable.
#590
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
It could be a flexibility issue or maybe it was just a new motion in general. I guess my supporting/balance muscles had never worked together in that way before. I got comfortable after maybe 2 sessions.
#591
Senior Member
Join Date: Mar 2015
Location: Colorado
Posts: 125
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
The single leg box jumps sound like a great idea - I'll get over my semi-rational fear of blowing one and ending up in a YouTube fail compilation, give them a try. Those deadlifts sound distinctly less fun....
#592
Brown Bear, Sqrl Hunter
They're really fun, I've failed them. I failed them in front of a wall holding dumb bells. So in trying to stabilize myself by putting my arms up, I slammed the weights against the wall (which was of course a hollow wall). Made a big scene. LOL The people around me were all powerlifters (we kinda took over that art of the gym when we were all in) and they just shrugged and said "well, can't make them all." The new gym I go to has the softer boxes instead of metal ones. Failing on these isn't nearly as bad.
#593
Lapped 3x
[QUOTE=Jaytron;17919399]For me, it's my shoulder/back flexibility. With my arms overhead, as soon as I attempt to descend i feel my back tighten up a bunch and pull me forward. :\/QUOTE]
Lie on your back, on the floor, with the bar overhead, as if you're at the top of an OHS (just lying on the floor). Then bring your knees up as if you're descending the squat movement. If you can do it and maintain a neutral spine (perfect squat form), then it's a stability issue. If form breaks before you get to depth, then it's mobility related. It might be stability, even though your shoulders/thoracic spine tighten up.
Once you lost stability, your body starts to shut down mobility to protect itself.
Lie on your back, on the floor, with the bar overhead, as if you're at the top of an OHS (just lying on the floor). Then bring your knees up as if you're descending the squat movement. If you can do it and maintain a neutral spine (perfect squat form), then it's a stability issue. If form breaks before you get to depth, then it's mobility related. It might be stability, even though your shoulders/thoracic spine tighten up.
Once you lost stability, your body starts to shut down mobility to protect itself.
#594
Brown Bear, Sqrl Hunter
Once you lost stability, your body starts to shut down mobility to protect itself.
If it is a mobility issue, rather than stability, what do you suggest to work on it? (I don't have issues with regular front or back squats)
#595
Lapped 3x
It depends on where the spine starts to break form. For me, it's always the "butt-wink" at the bottom because of tight hammies, and this pulls the rest of the posterior chain, therefore throwing off the thoracic spine/shoulder area. Lifting shoes will help with allowing you to keep a more upright torso, making things more stable.
If your spine doesn't break, and you have full depth, and your regular back squat has perfect form, then it might be up in the thoracic spine/shoulder stability. Tight chest muscles will also prevent the shoulders from settling back and down. This causes a "pillar-ing" effect, where your upper back/shoulder muscles are now trying to support a pillar from it's base, leading to instability, leading to the muscle/range of motion shut down that I mentioned before.
If your spine doesn't break, and you have full depth, and your regular back squat has perfect form, then it might be up in the thoracic spine/shoulder stability. Tight chest muscles will also prevent the shoulders from settling back and down. This causes a "pillar-ing" effect, where your upper back/shoulder muscles are now trying to support a pillar from it's base, leading to instability, leading to the muscle/range of motion shut down that I mentioned before.
#596
Junior Member
Join Date: Jan 2015
Location: Tacoma, WA
Posts: 22
Bikes: 2015 Fuji Track Elite, 1990-something Steel Fuji Fixie conversion
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If you're trying to work on your mobility especailly for lifting, check some of Kelly Starret's youtube videos or read his book Supple Leopard. Good Stuff.
#597
Brown Bear, Sqrl Hunter
It depends on where the spine starts to break form. For me, it's always the "butt-wink" at the bottom because of tight hammies, and this pulls the rest of the posterior chain, therefore throwing off the thoracic spine/shoulder area. Lifting shoes will help with allowing you to keep a more upright torso, making things more stable.
If your spine doesn't break, and you have full depth, and your regular back squat has perfect form, then it might be up in the thoracic spine/shoulder stability. Tight chest muscles will also prevent the shoulders from settling back and down. This causes a "pillar-ing" effect, where your upper back/shoulder muscles are now trying to support a pillar from it's base, leading to instability, leading to the muscle/range of motion shut down that I mentioned before.
If your spine doesn't break, and you have full depth, and your regular back squat has perfect form, then it might be up in the thoracic spine/shoulder stability. Tight chest muscles will also prevent the shoulders from settling back and down. This causes a "pillar-ing" effect, where your upper back/shoulder muscles are now trying to support a pillar from it's base, leading to instability, leading to the muscle/range of motion shut down that I mentioned before.
I've actually seen that book on my bookshelf (gf is a more experienced lifter than I am) she's mentioned it to me as well. I'll have to check it out. Hard to know where to start and what i need to address.
#598
Brown Bear, Sqrl Hunter
Anyone have experience getting a pair of lifting shoes re-soled?
The sole on my Adidas Ironworks 2 is getting worn (starting to wear into the wood) and I want to get them fixed. I'd rather not have to buy a new pair of shoes, since the newer shoes don't have a wood sole anymore.
The sole on my Adidas Ironworks 2 is getting worn (starting to wear into the wood) and I want to get them fixed. I'd rather not have to buy a new pair of shoes, since the newer shoes don't have a wood sole anymore.
#599
Lapped 3x
Anyone have experience getting a pair of lifting shoes re-soled?
The sole on my Adidas Ironworks 2 is getting worn (starting to wear into the wood) and I want to get them fixed. I'd rather not have to buy a new pair of shoes, since the newer shoes don't have a wood sole anymore.
The sole on my Adidas Ironworks 2 is getting worn (starting to wear into the wood) and I want to get them fixed. I'd rather not have to buy a new pair of shoes, since the newer shoes don't have a wood sole anymore.
https://www.vibram.info/vibramrepair...o.php?lingua=2
There are a few in the SJ area.
Last edited by taras0000; 07-02-15 at 01:58 AM.
#600
Brown Bear, Sqrl Hunter
Any decent cobbler/shoe repair place an do this. They just peel off the old sole and add some soft crepe rubber soling. Anyone certified by Vibram will definitely be able to do this as Vibram service has to be able to resole any Vibram soled hiking boot (of the resole-able type). A lifting shoe would be fairly straightforward compared to this.
https://www.vibram.info/vibramrepair...o.php?lingua=2
There are a few in the SJ area.
https://www.vibram.info/vibramrepair...o.php?lingua=2
There are a few in the SJ area.