You have to seriously work to bulk at that age and on that regimen. I couldnât couldnât keep weight on at that age. Went to Ireland after my 3rd yr at 240 lbs. Got capped for the national team 2 yes later at 270
2 Likes
Finished this workout below in prep for my old man swim meet tonight⌠woohoo!
4x rounds of:
10x Burpees
20x Squats
30x Mountain Climbers
40x High Knees
50x Jumping Jacks
40x High Knees
30x Mountain Climbers
20x Squats
10x Burpees
60s Pause
I was off my PR by about 15 seconds todayâŚ
3 Likes
Alright itâs Dragonâs confession hour.
I hate doing splitsquats, especially with a barbell.
Why? They are hard for me and I feel like a b$tch when I do them. Working non-unilateral strength is important and it highlights imbalance in the body.
I can only rep about 30% of my typical squat when I do this and itâs humbling hard and painful.
But out of that pain comes success. Identify your weakness and make it your strength.
What movements to you fear or stuggle with?
8 Likes
Walking down stairs. I need some leg work for real
6 Likes
The struggle is real. Stairs can be brutal on me some days depending on my knees and hips.
4 Likes
Crazy. Exact same for me. Today all good. Hoo knows tomorrow
I did go for good walk early this am and âranâ a 400 soâŚ
2 Likes
Yeah Iâve had to incorporate some sort of movement into every day for me just to keep my manageable. On my non-workout days I do 15 mins on the bike and another 15-20 mins of stretching/mobility/strengthening work. Basically all the stuff a PT would prescribe. On the days I donât do that I can tell a difference.
2 Likes
Bike is difference maker. Also I am gonna tryout for the Elyptical Olympics.
Yes. It is that bad
2 Likes
My bike is my most used piece of equipment. Gets used 5 or 6 days a week.
I have an elliptical in the shed, itâs never been plugged in no clue if it works.
1 Like
Deadlift. I think itâs a partly mobility thing somewhere in my lower body, but I never really feel like I can get into a good starting position (except when lifting from blocks), and canât get near what I can do on back squat. Hex bar deadlift feel a lot better, so I do those more often.
1 Like
I can only do split squats when i have cushioning under my knees.
1 Like
Everything you need to know for the barbell deadlift right here. Personally I prefer the barbell deadlift to the hex bar. It feels more stable and the pull is more satisfying.
3 Likes
Agree with @TheVanillaGorilla the 5 step deadlift set up in that video is great. Mark Ripitoe of Starting Strength popularized that technique and itâs the one I teach as well.
That said @AdventiveQuasar the bottom of the deadlift is where most are weakest and struggle, myself included. I wouldnât be surprised if youâre starting with your hips too low and then your glutes dont fire from the start. The hexbar typically puts people in a higher starting position and it allows for the quads to kick in more.
What you experience is common but can certainly be fixed. Iâd be happy to help.
2 Likes
Summer between my Jr and Sr years of HS I spent two weeks at Iowaâs wrestling camp. The guys on the team did most of the teaching but an assistant coach or Dan Gable would sometimes help out with particular things.
Weâd get up, run, have breakfast and then lift weights. One time, Coach Gable was running my weight classâs weight training. He asked the group âwhat do you want to do?â And someone said âAnything but squatsâ. Coach Gable smiled and gave the best weight lifting advice and some of the best life advice Iâve ever heard.
He said âOk. Weâre doing nothing but squats today. Nothing. Because if you donMt focus on what you hate until you donât hate it anymore then you re doing it wrong.â I was just thinking about that yesterday.
Edit - And I hate hamstring curls. Havenât done them in years. Coach Gable would be disappointed.
5 Likes
Oh, interesting, I didnât think about it that way. When I try to get into what looks like a solid start position, my hands are a little bit above the bar still, so I feel like I have to compromise it a little to actually reach the bar.
1 Like
There definitely could be some mobility issues that need to be addressed to smooth out the process for you. It sounds like you when you use blocks you likely donât need much of one to elevate the bar. Either way itâs something thatâs absolutely fixable in just a few sessions.
Focus on keeping the bar over mid foot and then allowing you shoulders to be over the bar. When you reach down to pick up the bar push your hips back as far as you can in a hinge before you break at the knees to lower yourself. When you have the bar in your hand just before you pull the tension should be so tight that the bar almost pops off the ground unless you have enough counter weight to keep it down. While you should be comfortable everything in your body should be primed to fire up.
1 Like
Steady grinding like s football program rising from the asshes. Like a Phoenix raising out of Arizona
3 Likes