In Fitness and in Health
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@neph93 - there are no dumb questions! Doing deadlifts the day after squats should be no issue, but if you are sore in the hamstrings/low back from squats, be light on deadlifts the following day. I would alternate loading as you see fit, meaning Mon: heavy Squat / Tues Light Dead / Thurs Light squat / Fri Heavy Dead, etc.
I don't take creatine regularly, but I used to. I have found it puts on unwanted weight without much benefit. Some people love it, and I do take a pre-workout once every couple of weeks that has a bit in it, but I have played with cycling it, taking it pre-workout and taking it after and I never saw much result.
Hope that helps!
Also, since you are looking to work in power lifts as well as isolated accoessory movements, check out Louie Simmons' Westside Barbell method. He works intensity/volume and dynamic days into training and his athletes stay relatively safe per the norm within the sport of power lifting.
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Great! The IH fitness thread. Maybe you can help me on my way back into sports and fitness.
Next stop : Rowing
I`ll keep you posted. -
Alrighty guys, sorry for slacking the last week
And a half or so… But here is a fun workout you can do at a gym, in your garage or with a tree at a Park!7 Rounds of
7 Push Jerks (you can substitute push ups if you don't have a barbell or dumbells/KBs)
7 Pull Ups (can sub 7 calories on a row erg or even 7 jump squats if you would like)
7 BurpeesHave fun!
And thanks to Neph asking about creatine, I figured I would give it a shot again. I'm on a "losing" phase with weight right now, so I'll take it and look to see if I still can drop some pounds and if I see an increase in my
Lifts or recovery.
Enjoy!
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It has been a really nice day at the not-lake. There's a lot more going on compared to the rower.
@Appfaff
Jumping squats? Last time I did them, Pukie paid me a visit… -
@Chruschtschow - jealous that you get to do some actual rowing! Closest thing we have around is kayaking… Rowing clubs and lakes are a bit far away from us sadly.
I agree - jumping squats might not be fun, but they are effective! haha
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Spent 52 minutes of my evening yesterday sitting on the rowing erg.
10,000m down. Can't say I enjoyed it, but it felt good to just move for a long period of time. I've been focusing on my "top end" conditioning power, so working some long slow distance training I to the mix was a must.
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The only thing creatine did for ME was add water weight. The pushup/pullup/burpie workout sounds good. I try to do a day of body weight exercises a week to mix up my regular routine.
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After four weeks of working my program there are hilariously large noobie gains when it comes to weight being shifted; the absolute best thing about coming back to weight lifting after a looooong break. No body weight lost yet so I've started calorie/macro tracking (which I fucking hate doing) to get wise.
Other than that I'm enjoying myself so much I have to stop myself from:
1. throwing in dropsets while deadlifting/squatting/bench pressing,
and
2. "tweaking" my program (read: adding more exercises),as I'm pretty sure that's a short cut to causing my weird/ruined shoulders to start causing me problems. Speaking of which, @Appfaff can you recommend an alternative exercise to lat pulldowns? My shoulders hate lat pulldowns… Also how is your creatine usage going? @Anesthetist I'm not using creatine it because of the water weight thing, but I'm considering it for when my metabolism kicks in and the lbs start falling.
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@neph93 - my gym only ones two "machines" - some rowing ergs and some assault bikes. Everything else is free weights and barbells/KBs. I hate machines (especially lat pull down and pec fly machines) because they are not designed to fit every body type - only the "average" body type. I would focus on Barbell bent over rows and single arm DB/KB rows as opposed to lat pull downs. Also, strict supinated grip pull ups (chin ups) are the best "self scaling" option for lat pull downs. I torn my shoulder doing lat pull downs years ago, and vowed to my ortho to never touch one again haha.
So i've used my creatine after every workout for 1 week now and I have not seen any weight gain, or real loss (stayed about the same, although I have been lifting heavier loads lately). However, I have felt pretty good between workouts. My plan is to cycle 3 weeks on, 1 week on and see if I drop any weight during my "off" week. Cycling any shorter periods (1 week on, 1 week off) does not work because the whole idea is to have elevated amounts of creatine in your body at all times (you body make some naturally) so additional power output and recovery demands.
My routine has stayed about the same for the past few weeks:
4-5 workouts per week - 2-3 with about 20 minutes of dedicated strength work and then 2 or 3 12-20 minute conditioning pieces (some, like the 10K row, obviously take longer).
Still have given up drinking beer (and now pretty much any alcohol) during the week, and very rarely on the weekends even now. Once I have up the regular consumption, I didn't want it anymore - I even had a beer after about 8 hours of yardwork yesterday and didn't even care for it… switched back to my seltzer + lime. Overall i'm down about 3+ inches in the waist, about 10-12 lbs down and i'm cutting up a bit more in my upper body. Good thing is I can wear some of my old gear again. Bad news, pretty much everything I bought in the last 8 months is too big, including all my pants haha.
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I would focus on Barbell bent over rows and single arm DB/KB rows as opposed to lat pull downs. Also, strict supinated grip pull ups (chin ups) are the best "self scaling" option for lat pull downs. I torn my shoulder doing lat pull downs years ago, and vowed to my ortho to never touch one again haha.
Thanks very much for this and the rest of your post. Great to hear from the pro's. (Supinated grip is palms facing inwards, right)? [emoji16][emoji1]
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Yes - palms facing your face is supine grip
Start light on bent over rows keeping natural extension intact in your lower lumbar and mid thoracics a focus on elbows tight into the body and no "bouncing" the weight Ito your chest - focus on pulling the bicep tight as your bring the bar to your lower chest.
Let me know how it goes!
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Yes - palms facing your face is supine grip
Start light on bent over rows keeping natural extension intact in your lower lumbar and mid thoracics a focus on elbows tight into the body and no "bouncing" the weight Ito your chest - focus on pulling the bicep tight as your bring the bar to your lower chest.
Let me know how it goes!
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I've done these before. Good excersise for me I think. That point about starting light is a good one. I seem to remember starting them around 60-70lbs, then bounding up 20lbs a week to around 180lbs only to find my form had gone completely to shit. I'll be more careful this time. They're going in the routine on Friday.
… thx for sharing, G.