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mirozSo about a month and a half ago I ended up doing a bit of a good morning coming out of a deep, heavy squat and felt a bit of a twinge in my back. I still feel stupid about it. The onset of soreness was immediate, and over the past few weeks has subsided. I haven't squatted or deadlifted since then. There are some things I can do to feel a slight tightness there, but I'm not getting nearly the same level of pain.
I went to my school's PT office today and spent an hour talking and working with one of the doctors there. She pointed out a number of issues in my posture (specifically that I hinge at the mid-abdomen, right under my ribs, bringing my sternum up and arching my back too much) and in my flexibility (quads and hip flexors, specifically). She's given me a number of stretches to work on and I'm excited to improve. I miss squatting and deadlifting.
Has anyone on here had any issues with the "butt winking" phenomenon? It's a flexibility thing. What did you work on improving? How long did it take? I have this issue and I think it might have been part of what caused my problem in the first place. After talking about it in PT today and seeing the mechanics of the error, I really want to make this go away before even considering ducking under a heavy bar and going ATG.
My girlfriend was a butt-winker for a while, but it appears I have coached her out of it. It's important to really work on your hip and hamstring mobility beforehand. On heavy squat days, my warmup can take me upwards of 45 minutes. some good dynamic stretches to work on...
BenWhitMy girlfriend was a butt-winker for a while, but it appears I have coached her out of it. It's important to really work on your hip and hamstring mobility beforehand. On heavy squat days, my warmup can take me upwards of 45 minutes. some good dynamic stretches to work on...
Also, limit your squat depth to the point just above where your pelvis tucks under until you develop better mobility and positional strength.
Frankly, I am of the opinion that if it takes you 45 mins of preparation, its not at all worth it haha. I mean hey, if you enjoy squatting then by all means do what makes you happy. But if you are just looking to build strength efficiently, just stay within your healthy ROM, don't spent 35 extra minutes tryna get your ass 2 inches closer to the ground which will frankly have a small effect on the overall training stimulus.
After a certain easy to get to point, a good chunk of your ROM will come from genetics- your pelvic structure and how tight your muscles are naturally.
californiagrownFrankly, I am of the opinion that if it takes you 45 mins of preparation, its not at all worth it haha. I mean hey, if you enjoy squatting then by all means do what makes you happy. But if you are just looking to build strength efficiently, just stay within your healthy ROM, don't spent 35 extra minutes tryna get your ass 2 inches closer to the ground which will frankly have a small effect on the overall training stimulus.
After a certain easy to get to point, a good chunk of your ROM will come from genetics- your pelvic structure and how tight your muscles are naturally.
I totally agree, I do it out of comfortably and personal need. I have chronically tight hips & ankles, using chronic as a relative term consider where my mobility needs to be. To be fair, my warmup typically consists of the following...
5 mins Assault Air Bike ride at moderate pace
Generally foam-rolling & targeted kettlebell/lacrosse ball mobility
Dynamic/Band-distracted stretching
Movement-specific barbell warm-up.
Keep in mind, this is not every day. I have extensive warm-ups for heavy squat days & max C&J or snatch days. Also, the ROM I require is different from that of your everyday squatter. I'm looking for a deeper absolute bottom of the squat, vertical torso in receiving position of the clean and snatch, and greater ankle dorsi-flexion.
If your movements give you pain, spend more time warming up.
Just finished my first 4 weeks of 531. Pretty stoked on the progress I made in my squat and deadlift
Squat went from 205x3 to 225x5 and DL went from 225x3 to 275x3.
On another note I went to a gymnastics gym and decided to try muscle ups. I was able to get 5. But the last 2 were one arm at a time
W.parkJust finished my first 4 weeks of 531. Pretty stoked on the progress I made in my squat and deadlift
Squat went from 205x3 to 225x5 and DL went from 225x3 to 275x3.
On another note I went to a gymnastics gym and decided to try muscle ups. I was able to get 5. But the last 2 were one arm at a time
on rings or on the high bar?
I don't know what it is, but I have never been able to do them chicken-wing style, which i guess is a good thing. but when i lose them, i really lose them.
took some video on a heavy 5x3 to try and figure out some funky hip drive mid way up and saw the butt wink on 5 out of 6 filmed reps. Talked to the coach and decided to stop going so deep, and stick to a little below parallel until I regain the mobility to go all the way down.
Also discussed dropping the back squat out of the programming from now on. Maybe start doing zerchers and box squats in the next cycle.
Then I managed to fuck a disk doing weighted ab work of all the things.
W.parkJust finished my first 4 weeks of 531. Pretty stoked on the progress I made in my squat and deadlift
Squat went from 205x3 to 225x5 and DL went from 225x3 to 275x3.
On another note I went to a gymnastics gym and decided to try muscle ups. I was able to get 5. But the last 2 were one arm at a time
I am loving the 531 too. I have been on it for a few cycles meow. But, the program I read had me only going up in chest and shoulder press 5lbs and squat and DL up 10lbs a cycle. Does yours not dicatate that or you were feeling you could go up?
I was also plateauing so I followed the plan to a T and seeing great results!
I don't know what it is, but I have never been able to do them chicken-wing style, which i guess is a good thing. but when i lose them, i really lose them.
The high bar. I tried them on the rings and couldn't do it, but by that point I was pretty exhausted.
louie.miragsI am loving the 531 too. I have been on it for a few cycles meow. But, the program I read had me only going up in chest and shoulder press 5lbs and squat and DL up 10lbs a cycle. Does yours not dicatate that or you were feeling you could go up?
I was also plateauing so I followed the plan to a T and seeing great results!
When I calculated my weight and reps for the program I honestly thought the first two sets of the workout were too light. The third set was fine because I could go until failure. So when I finished the first 4 weeks I took 1 week off from the program and decided to push myself a little.
W.parkWhen I calculated my weight and reps for the program I honestly thought the first two sets of the workout were too light. The third set was fine because I could go until failure. So when I finished the first 4 weeks I took 1 week off from the program and decided to push myself a little.
When you say calculated your weight do you mean your PR? At first it feels light to me but by week 4 I need that deload! And also by the time I get to doing 95% one time I can usually do it twice. So I feels ya on the pushing yourself.
W.parkThe high bar. I tried them on the rings and couldn't do it, but by that point I was pretty exhausted.
One thing I would advise is drilling proper technique right away, if that's what you want to achieve. If you're just looking to get on top of the bar, then grip it and rip it. But, if you're looking to make them pretty & feel easier, drill good technique from the get-go. It'll benefit you in the long run. tight midline, legs straight & flexed, toes point. Tight kip swing (if you're using a kip). I learned MUs on my own with improper technique, then had to re-learn them as I started doing higher volume.
louie.miragsWhen you say calculated your weight do you mean your PR? At first it feels light to me but by week 4 I need that deload! And also by the time I get to doing 95% one time I can usually do it twice. So I feels ya on the pushing yourself.
I just put in what I could do 10 times without breaking form into a calculator and it gave me 4 weeks worth of sets. It would build during weeks 1-3 and then week 4 is the deload. But I just looked up some other 531 programs and it looks like mine was light, or just plain wrong because it never had me doing 95% even in week 3, I think the most I ever did was 85%. And now I cant find the workout I did for the life of me.
I think I progressed so fast in squat and deadlift because I used to be that kid that would only work out upper body and then when I started getting into the compound lifts I broke my ankle so I stopped for a while and Im just getting back into them. Kind of still in the newbie gains category.
BenWhitOne thing I would advise is drilling proper technique right away, if that's what you want to achieve. If you're just looking to get on top of the bar, then grip it and rip it. But, if you're looking to make them pretty & feel easier, drill good technique from the get-go. It'll benefit you in the long run. tight midline, legs straight & flexed, toes point. Tight kip swing (if you're using a kip). I learned MUs on my own with improper technique, then had to re-learn them as I started doing higher volume.
Yeah that sounds smart. The gym I usually work out in doesnt have high enough ceilings for me to even try muscle ups, so when I got to the gymnastics gym I was like a kid in a candy shop haha
W.parkYeah that sounds smart. The gym I usually work out in doesnt have high enough ceilings for me to even try muscle ups, so when I got to the gymnastics gym I was like a kid in a candy shop haha
vaults, foam put, tramps, tumble tracks, bars, rings... more like a playground than a gym!
W.parkI just put in what I could do 10 times without breaking form into a calculator and it gave me 4 weeks worth of sets. It would build during weeks 1-3 and then week 4 is the deload. But I just looked up some other 531 programs and it looks like mine was light, or just plain wrong because it never had me doing 95% even in week 3, I think the most I ever did was 85%. And now I cant find the workout I did for the life of me.
I think I progressed so fast in squat and deadlift because I used to be that kid that would only work out upper body and then when I started getting into the compound lifts I broke my ankle so I stopped for a while and Im just getting back into them. Kind of still in the newbie gains category.
W.parkI think the most I ever did was 85%. And now I cant find the workout I did for the life of me.
Disclamer: I don't really use 5/3/1 for various reasons, primarily volume, but...
I haven't lifted over 85% in 8 months. I'm making a lot more progress than I did when I worked between 80 and 95% all the time.
Keep in mind that the 5 and 10 lb advancement is very slow at the start. You will undoubtedly be able to progress faster - initially. I would use this as a base line for progression. I'd use your last set (95%*1+) to calculate your advancement.
Use the standard (reps*weight*0.0333)+weight=new max, and go off 90% of that.
So if your last set (95%) was at 275, and you performed 8 reps, use 315 as your new working max. If you performed 5 reps or less, use the 5/10 lb increments. If you only performed one rep, consider keeping the weight the same for the next cycle.
This is an option that will help adapt the program if you are really adapting quickly.
In a few years it will be really nice when you can add 10lbs to a lift in a month.
Need some nutritional advice. I'm spending two weeks in spain with a host family right now, and havent been lifting. This is fine, except they serve a breakfast which is all bread, pastries, tea and water. No real protein source. We dont eat again until around 3pm, when we do eat meat. There's no market close by, and I dont have time to go too far because I'm taking morning classes. I'm not lifting, but I walk miles every day, up and down hills, so my metabolism is still real high.
The question is, am I losing muscle tissue from a lack of protein in the morning? Should I really try to find a good source or will it not affect me too much? I feel weaker, but I always feel that way after not working out.
TheHamburglarNeed some nutritional advice. I'm spending two weeks in spain with a host family right now, and havent been lifting. This is fine, except they serve a breakfast which is all bread, pastries, tea and water. No real protein source. We dont eat again until around 3pm, when we do eat meat. There's no market close by, and I dont have time to go too far because I'm taking morning classes. I'm not lifting, but I walk miles every day, up and down hills, so my metabolism is still real high.
The question is, am I losing muscle tissue from a lack of protein in the morning? Should I really try to find a good source or will it not affect me too much? I feel weaker, but I always feel that way after not working out.
BenWhitMy girlfriend was a butt-winker for a while, but it appears I have coached her out of it. It's important to really work on your hip and hamstring mobility beforehand. On heavy squat days, my warmup can take me upwards of 45 minutes. some good dynamic stretches to work on...
Also, limit your squat depth to the point just above where your pelvis tucks under until you develop better mobility and positional strength.
Sorry for the late reply, but many thanks! These look great, I'm excited to try them. I'm working on not dropping to the bottom using low weight. For whatever reason my lower back is still pretty tight, and after doing even lightweight squats it gets pretty sore and tight all over again. Not sure what's wrong with me, but I want that fixed before I start working the weight back up.
mirozSorry for the late reply, but many thanks! These look great, I'm excited to try them. I'm working on not dropping to the bottom using low weight. For whatever reason my lower back is still pretty tight, and after doing even lightweight squats it gets pretty sore and tight all over again. Not sure what's wrong with me, but I want that fixed before I start working the weight back up.
Do bird dogs and dead bugs. Everyday.
Learn to breath with your abs through your low back and shoulders.
These will increase stability - which will stop your muscles from tighting up.
cobra_commanderDo bird dogs and dead bugs. Everyday.
Learn to breath with your abs through your low back and shoulders.
These will increase stability - which will stop your muscles from tighting up.
Thanks for the reply! My physical therapist has me doing bird dogs now (though I didn't know that's what they were called) - I'll have to try dead bugs too! Any insight on volume?
mirozSorry for the late reply, but many thanks! These look great, I'm excited to try them. I'm working on not dropping to the bottom using low weight. For whatever reason my lower back is still pretty tight, and after doing even lightweight squats it gets pretty sore and tight all over again. Not sure what's wrong with me, but I want that fixed before I start working the weight back up.
Do you have a video of you squatting? It can be pretty easy to diagnose bio-mechanical faults by just seeing someone move
RedPandaWtf how did your squat go up so much? Good work dude.
Before starting this program, I had a few years of experience weightlifting but not following a routine or lifting with the rep scheme i should have been. Starting at the 180 squat on SS was still a challenge to get the reps, but i probably could have done like 210 for a 3x5. I didnt want to start to high due to the rapid progression of the program.
So the 180 to 290 is a little bit inflated, but i still have made some serious improvements on the squat.
I'm official registered for an Olympic weightlifting competition in late July, for which I will have to wear a singlet (sneaky pumped about this). Currently walking around at like 211 (average for the last 5 days) which equates to 96kg approx. I want to lift as a true 94kg (207lbs), so i have two months to drop 4 lbs while maintaining strength numbers. Realistically, I could cut like a wrestler the day before, but getting back to 200 is a goal of mine, so this gives me a great opportunity to keep progressing to my goal.
Currently, my training PRs are as follows.
Snatch: 240lbs
Low - Hang (position-3): 235
Hi - Hang (position-1): 225
Clean and jerk: 285 from 5 months ago
LH Clean: 295
Power Clean: 305
Rack jerk: 290
Position 1 Clean: 275
Goals for the competition:
go 6-for-6
Snatch: 250
C&J: 315
Really dialed in on my diet now. I've dropped from 218 at my heaviest to 211. my conditioning is on point. I look and feel really good right now. let's keep it going!
BenWhitI'm official registered for an Olympic weightlifting competition in late July, for which I will have to wear a singlet (sneaky pumped about this). Currently walking around at like 211 (average for the last 5 days) which equates to 96kg approx. I want to lift as a true 94kg (207lbs), so i have two months to drop 4 lbs while maintaining strength numbers. Realistically, I could cut like a wrestler the day before, but getting back to 200 is a goal of mine, so this gives me a great opportunity to keep progressing to my goal.
Currently, my training PRs are as follows.
Snatch: 240lbs
Low - Hang (position-3): 235
Hi - Hang (position-1): 225
Clean and jerk: 285 from 5 months ago
LH Clean: 295
Power Clean: 305
Rack jerk: 290
Position 1 Clean: 275
Goals for the competition:
go 6-for-6
Snatch: 250
C&J: 315
Really dialed in on my diet now. I've dropped from 218 at my heaviest to 211. my conditioning is on point. I look and feel really good right now. let's keep it going!
That's awesome man!
This past weekend was Canadian Nationals and going over the results, I figure I am not too far away from qualifying, so that's my goal for next year. My snatch is in a good place right now, but I'm going to have to go hard on my c+j over the summer.
National qualifying total - 270kg (260 if I can drop to 105kg, but that's a ways away right now)
Current snatch pr - 120kg (but 125 is there)
Current c+j (although it was a while ago) - 136kg
Current clean pr - 143kg (145 is probably there on a good day)
Ideally I'd like to hit 125/150 (or higher) in competition. That said, if I can get my c+j up to 145/150ish, my snatch is only going to go up as well.
This past weekend was Canadian Nationals and going over the results, I figure I am not too far away from qualifying, so that's my goal for next year. My snatch is in a good place right now, but I'm going to have to go hard on my c+j over the summer.
National qualifying total - 270kg (260 if I can drop to 105kg, but that's a ways away right now)
Current snatch pr - 120kg (but 125 is there)
Current c+j (although it was a while ago) - 136kg
Current clean pr - 143kg (145 is probably there on a good day)
Ideally I'd like to hit 125/150 (or higher) in competition. That said, if I can get my c+j up to 145/150ish, my snatch is only going to go up as well.
sick! qualifying for nationals would be awesome. What are the Canadian national qualifying totals for each weight class? I would need a 280kg total to qualify as a 94, very much out of the realm of possibility for me.
BenWhitsick! qualifying for nationals would be awesome. What are the Canadian national qualifying totals for each weight class? I would need a 280kg total to qualify as a 94, very much out of the realm of possibility for me.
Yeah... we aren't quite as competitive up here as you guys are down there. Helps that you guys have a roughly 10x larger population. Ha ha.
Sort of lame taking them daily at the same ass time unless you just smell bad. Before you go out after you work out.
I always shower before I go out (drinking or socializing etc) and I always steam or shower after I work out (nothing beats sitting next to the hose in the steam room and just rinsing with cold water repeatedly to stay in for 30+ mins.) I get way cleaner from a deep ass steam with no nasty soap crap on my skin. No reason to shower outside of those instances.
MCsugarcatSort of lame taking them daily at the same ass time unless you just smell bad. Before you go out after you work out.
I always shower before I go out (drinking or socializing etc) and I always steam or shower after I work out (nothing beats sitting next to the hose in the steam room and just rinsing with cold water repeatedly to stay in for 30+ mins.) I get way cleaner from a deep ass steam with no nasty soap crap on my skin. No reason to shower outside of those instances.
What the fuck newschoolers I wasn't reading this thread when I posted that I was reading the shower thread.
I don't need muscles they fuck my golf game up 1 hr of cardio and then tons of steam room with some quick chest/shoulder lifting here and there. Thats all anyone needs play sports whenever you can too not do curls at the gym like a tool.
MCsugarcatWhat the fuck newschoolers I wasn't reading this thread when I posted that I was reading the shower thread.
I don't need muscles they fuck my golf game up 1 hr of cardio and then tons of steam room with some quick chest/shoulder lifting here and there. Thats all anyone needs play sports whenever you can too not do curls at the gym like a tool.
there are some big dudes playing golf these days, you might want to mix in a squat every now and then.
MCsugarcatWhat the fuck newschoolers I wasn't reading this thread when I posted that I was reading the shower thread.
I don't need muscles they fuck my golf game up 1 hr of cardio and then tons of steam room with some quick chest/shoulder lifting here and there. Thats all anyone needs play sports whenever you can too not do curls at the gym like a tool.
MCsugarcatWhat the fuck newschoolers I wasn't reading this thread when I posted that I was reading the shower thread.
I don't need muscles they fuck my golf game up 1 hr of cardio and then tons of steam room with some quick chest/shoulder lifting here and there. Thats all anyone needs play sports whenever you can too not do curls at the gym like a tool.
I bet those mean jocks pushed you into the lockers all the time, didn't they, little buddy?
jblaskiI bet those mean jocks pushed you into the lockers all the time, didn't they, little buddy?
No Im actually a really tall (used to be) fat person. I got a first cousin who is the same height as me who is an olympic athelete in jumping yet I can't dunk...I want to be skinny not strong.
Huge biceps and triceps look awful now nice beefy forearms that are proportional big to your biceps is a good look but not getting stupidly big. I used to work my core a lot when I was going to the gym more and do tons of sit ups but I dab too much sort of hurt my stomach and chest smoking mad concetrates while I was doing tons of situps so Ive chilled a little on both.
My favorite part of the gym is the steam room don't really like anything else my gyms rarely have homies balling which is whack I like to play sports not do the same motion over and over. But I don't mind an hour of cardio if I got some good tunes going little bike little running and occasional free range eliptical instead of those 2 to change it up.
Get in that steam room fellas your girl will appreciate the softer skin you have.
MCsugarcatI don't need muscles they fuck my golf game up 1 hr of cardio and then tons of steam room with some quick chest/shoulder lifting here and there. Thats all anyone needs play sports whenever you can too not do curls at the gym like a tool.
californiagrowndoubtful. hes just not into the brobrah gym scene. what he does works for what he wants. You just want something different than him.
Yep, that's all Rory does, chest/shoulders here and there. But he's a pretty shitty golfer anyways. Besides, that's all you need play sports.
Kid sounds like he's dropping fitness knowledge all over the internets.
jblaskiYep, that's all Rory does, chest/shoulders here and there. But he's a pretty shitty golfer anyways. Besides, that's all you need play sports.
Kid sounds like he's dropping fitness knowledge all over the internets.
In terms of appearance if you live outside of New Jersey (where you have to tan and not just lift) competitive lifting is as good for your appearance as competitive eating.
MCsugarcatIn terms of appearance if you live outside of New Jersey (where you have to tan and not just lift) competitive lifting is as good for your appearance as competitive eating.
what is this about new jersey? and on your post talking about sit ups, they are fucking horrible "working on your core" thanks for the laughs
MCsugarcatHuge biceps and triceps look awful now nice beefy forearms that are proportional big to your biceps is a good look but not getting stupidly big. I used to work my core a lot when I was going to the gym more and do tons of sit ups but I dab too much sort of hurt my stomach and chest smoking mad concetrates while I was doing tons of situps so Ive chilled a little on both.
My favorite part of the gym is the steam room don't really like anything else my gyms rarely have homies balling which is whack
californiagrownyou mad?
Ok you have to admit this kid sounds like a fucking idiot. I can respect a difference in goals but he sounds like a person I could not deal with being around.
RedPandaOk you have to admit this kid sounds like a fucking idiot. I can respect a difference in goals but he sounds like a person I could not deal with being around.
You really wouldn't like to chill in the steam room with him after a sweet cardio sesh?
