Dissection Of The Funt
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<p>lower back soreness for squats and deads could be a sign of ....</p>
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<p>tight hips for squats, so you aren't keeping as vertical at the bottom of the squat. Hopefully you are taking in a big belly full of air to keep core/torso locked before squatting.</p>
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<p>I get the same soreness on deads - for me it's having my hips too low so my hammies don't fire till after my back has done the work! </p>
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<p>A bit of tweaking on those two things could help out quite a bit bro.</p>
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Great to hear you are back on the tin bro!! good times :good1:</p> -
<p>More likely its because I have the muscle tone of a sedated gerbil.</p>
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<p>I've never been good at squats because my calf flexibility is shit, and my quad strength isn't even enough. So when I go deep, the back is barely 45 degrees, much less vertical.</p> -
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<p>More likely its because I have the muscle tone of a sedated gerbil.</p>
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<p>I've never been good at squats because my calf flexibility is shit, and my quad strength isn't even enough. So when I go deep, the back is barely 45 degrees, much less vertical.</p>
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<p>For flexibility have a hoon at a link I put in one of the threads here, works absolute fucken wonders. Provided I'm in comfy pants thanks to that I could kick someone taller than me right in the face, no way I coulda done that at the start of the year......</p> -
<p>and get some squat shoes bro, you might find it's more about ankle and hips than your calfs... or it could be all three!!</p>
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<p>Went back tonight - I've got a free week as a new start so thought I'd maximise, given I'm in Adelaide the rest of the week at the conference.</p>
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<p>Took the boy along as well so he could shift a bit of tin. He's weaker than I thought, barely able to control the 15kg bench bar! Just what he needs.</p>
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<p>Anyway, I put him on the machines, while I did what I could to blow the acid out, using shorter sets, heavier weights, where possible:</p>
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<p>Incline press - per arm: 10kg x 6, 15kg x 10, 25kg x 6, 30kg x 2</p>
<p>Lat pulldowns: 6 x 45kg; 6 x 75kg</p>
<p>Incline leg press: 6 x 100kg; 6 x 200kg; 4 x 250kg - I realised after looking at it that the deck alone was 53kg, so the other night wasn't singles of 70, they were singles of 100kg.</p>
<p>Chins: Singles with form and slow reverse x 5</p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Squats: 6 x 45kg, 6 x 45kg</span></p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">I was taking time between sets to get the boy going, so probably didn't put in as much work as I'd like. But really, it was a recovery session.</span></p>
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<p>I'll probably take up a three month membership, allowing me the 2 visits a week I probably need. Maybe I'll go the three-per-week option.</p>
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<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"><span>I'll probably be hitting the hotel gym but don't expect them to have much in the way of weight gear - looking at their website, I see a pulldown machine, bench press machine, and some other piece of shit - maybe legs? So might have to be a lot of free weights.</span></p> -
<p>Both my boys managed clap push ups yesterday ( older got three, youngest just the one ) so pleased with a bit of functionality there.</p>
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<p>How old is NTA jr ? I've heard all the pros and cons of getting kids into "weights"......mine both want to try a few but I'm wary at 6 and nearly 8 to let them smash tin yet.</p> -
<p>He'd get that from his old man.</p>
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<p>Always important to get them doing stuff though cos tablets, playstations, tv etc are great for untoning muscles at a great rate. Taking my boys on a walk from Wrights Hill to the Brooklyn windmill over the weekend ( Wellingtonians will know where I mean ). Bout an 8km round trip up and down a few hills so will definitely remember to pack enough snacks/drinks to keep everyone going. </p> -
<p>Holy fucking fuck was I sore - woke up Wednesday to fly out to Adelaide, and triceps were fucked bigtime, along with legs. Didn't help that the company who hosted me got me shitfaced at every opportunity.</p>
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<p>Only time I spent in the hotel gym was refilling a water bottle on their filtered chiller (never drink Adelaide tap water) and walking through it on the way to the spa and sauna.</p>
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<p>This week I'm booked for 7AM gym Tuesday and Thursday, then a Heavy Lifting class Saturday morning. Took the 3 month/unlimited visits and once the tone is right and the core is strong, I'll move into the HIIT and other classes to start up the aerobic.</p>
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<p>Probably also time I started the lunchtime run again at work, and see how the tension headachey thing goes</p> -
While you're getting back into it try some recovery shakes. I thought they were a marketing gimmick, but I found they really help reduce leg soreness - well from cycling anyway. <br><br>
You can get single sachets quite cheap from cycle shops so it's not expensive to trial out see if they work for you. -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="580488" data-time="1463530741"><p>Both my boys managed clap push ups yesterday ( older got three, youngest just the one ) so pleased with a bit of functionality there.<br>
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How old is NTA jr ? I've heard all the pros and cons of getting kids into "weights"......mine both want to try a few but I'm wary at 6 and nearly 8 to let them smash tin yet.</p></blockquote>
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My son is 12, he's big for age but he is lazy - his default is the PS4. He thought he has fit playing football twice a week. I got him enrolled in the local boxing club, after the first session he was totally fucked!<br><br>
Give him his dues, he's stuck at it and really enjoys the sparring which surprised me as I had him down as a bit of a gentle giant. -
<p>Gym this morning:</p>
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<p>Squats: 6 x 35kg , 10 x 55kg, 5 x 75kg, 1 x 100kg (that took some willpower after I got out of shape at the bottom)</p>
<p>Deadlifts: 6 x 45kg , 10 x 75kg, 5 x 100kg</p>
<p>Chinups: 2, 3, 3 - tough to get a grip after the deadlifts, plus I'm too fucking fat.</p>
<p>Chest Press (per arm): 6 x 15kg, 7 x 30kg, 1 x 40kg</p>
<p>Overhead Press: 6 x 15kg, 8 x 35kg, 6 x 35kg - back a bit sore here. Taking it easy.</p>
<p>Bent row: 6 x 25kg, 10 x 35kg, 10 x 35kg, 10 x 35kg</p>
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<p>At the moment, that will be considered a "heavy" day. Thursday morning will be lighter weights and longer sets to get a bit of a sweat going.</p> -
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<p>Gym this morning:</p>
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<p>Squats: 6 x 35kg , 10 x 55kg, 5 x 75kg, 1 x 100kg (that took some willpower after I got out of shape at the bottom)</p>
<p>Deadlifts: 6 x 45kg , 10 x 75kg, 5 x 100kg</p>
<p><strong>Chinups: 2, 3, 3 - tough to get a grip after the deadlifts, plus I'm too fucking fat.</strong></p>
<p>Chest Press (per arm): 6 x 15kg, 7 x 30kg, 1 x 40kg</p>
<p>Overhead Press: 6 x 15kg, 8 x 35kg, 6 x 35kg - back a bit sore here. Taking it easy.</p>
<p>Bent row: 6 x 25kg, 10 x 35kg, 10 x 35kg, 10 x 35kg</p>
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<p>At the moment, that will be considered a "heavy" day. Thursday morning will be lighter weights and longer sets to get a bit of a sweat going.</p>
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<p>Better than Taine Randell when he was an All Black pal.</p> -
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<p>Yeah. Kind of depressing, but then I realise when I was doing 10 in a set, I was around 91kg and fit as fuck.</p>
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<p>Age is a prick of a thing, I find the chins easy to keep up but living near numerous parks helps that. Used to have a beam in the garage but they ended up being "cheat" reps as I couldn't have cleared the beam properly without putting my head through the roof. Definitely saw the rep numbers drop initially when I went out and cleared the bar properly at the top. Guns/back sure felt it too.</p> -
<p>body-weight stuff is really hard to begin with too - or when you are getting back into the swing of things. </p>
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<p>Let alone the added difficulty when you are solid farking units like us bros!</p>
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<p>I've come to terms with the fact I wasn't built to do 20 strict pull ups... weighted or otherwise! </p> -
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<p>Once I get to 5 chinups with good form I move to pullups - only need one of those for escaping from zombies.</p>
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<p>Weighted Pull ups if one of the junior NTAs is grasping onto your back though......</p>