Lifter problems
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I'm currently using Dr Dani Antonellos as a coach. She's an osteopath and WBFF competitor, who works with Dr Andrew Lock, a genius physio and man mountain. My programme is focused on improving my back, which has been trashed by two years of lockdowns that the State of Victoria endured.
So far it seems to be going well. Dr Lock's theory is that most injuries are caused by weaknesses, imbalances, or poor technique, and that focusing on building up strength will cure most problems. I'm doing activation exercises, which no doubt will make me look like a complete idiot to any gym-crushes, and a lot of unilateral work, but things are slowly improving.
But, as @EdH and @iammortalcombat said, lifting heavy is good for you if you do it correctly.
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Came up with this Forearm trainer to do some exercises for the foream!
I just now need to add a weight plate to it!
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Bought a small dumbbell set and pull up bar for home strength workouts after my coach advised doing them twice a week in addition to the running, swimming, and biking as I prepare for a 100k ultramarathon and 70.3 Ironman this summer.
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I'm not sure if this is an appropriate thread. Is anyone having experience with using a Concept2 rower for home training? I'm considering getting one as I have learnt that with a rower device, you get to work out your whole body at once. So I'm serously considering getting one, perhaps the concept2 model D!
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Somewhere on here, the Concept 2 has been discussed already.
As an ex-rower who now uses this machine 5-6 times a week, I strongly encourage you to try it out. There are lots of youtube-videos on the correct rowing technique, and when pairing the monitor with a hf-monitor and your phone, you can store all your workouts online. Concept 2 offers great challenges, too.
If you're getting one, try to find a used machine. They are nearly indestructible, my Dad has a Model A and B, I have a model C and D. You can also get all spare parts from concept2. -
@tody Thanks for the reply. The important thing that I want to know is if the rower device is effective for a full body workout? It is atleast what the internet claims and which is why I'm interested to get one. I tried finding one used, but the price difference is not that much compared to a new.
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I have one and use it mostly in CrossFit training. One of the best purchases I have made from a fitness point of view
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I have a Concept2 rower and they're great. You need to learn the proper technique, but it's not very complicated (you do need to look it up).
It is a reasonably complete body workout, but it's more of an endurance workout than a strength workout. If you're reasonably fit, it doesn't replace weights.
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Thanks for the suggestion. I just came back from a local shop that had the Concept2 in display. Tried it for a few minutes and looks like it is indeed a full body workout (well at least 85%). I have a few weights that I can use for the strength. I think if I go for the Concept2, I can complement it for my lack of physical activity during winter.
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Long time no post here. Did my first crossfit competition yesterday. Did not make it top 3 but my goal was to make it through the day without dying. Proud to achive this after about 4 months training.
Insta: free_the_fades
wtb:
The Pale Rider XXL -
Thanks Neph! We started with burpee shuttle runs (5-10-15-20-25) and heavy rope jumps (20-40-60-80), then deadlifts (80-130kg, could have gone up to 150 but that was beyond my limits yesterday) and ended with snatches and leg raises.
All outside with sunny 20 degrees celsius and just a little rain in the afternoon.
I went to the gym for 15 years but lost the motivation last year and never trained with great progress or a reason, just to do something. But what I achieved with under half a year of supervised training in small groups with a familylike atmosphere changed my life completely.
Insta: free_the_fades
wtb:
The Pale Rider XXL -
Please share your leg day anti-DOMS strategies here. I’ve been doing a sauna/steam/plunge thing but would like to see what else I can do.
Think it, be it.
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My routine is before workout
-stretching whole body with holding every position at least two minutes
- 3-5 minutes bike or rowing machine moderate Speed
- 10-15 minute warm up with light weighted lunges, jumps and squats
Then try to do my sets as clean and focused as possible
After every set I stretch my inner and front thighs
When finished I don't do anything special but a quick stretch next morning
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Doms in general has alot to do with frequency of training. The more frequently you train the less you feel it assuming that you do a good job mudulating volume and intensity so you dont get into overtraining issues. A cold plunge if you can stand it has some merit in terms of aiding to doms also. If i squat once a wek I usually get sore. 3x per week and most of that goes away specially if you are doing this consistently. Also avoinding reps near or at failure will help control doms and frankly often use of those kind of reps is not really productive. And finally reps range and total volume per workout. With training multiple times per week you do less volume but more times per week. I very rarely get sore anymore and i lift 5 to 6 days per week.
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Thanks! I don’t think I’ll be able to change my schedule which is one hard and one lighter LD per week. I’ll think about rearranging and blending legs into other workouts. I have too many competing fitness concerns to address and not enough time so it could be tough. I do the cold plunge thing for sure.
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