Half a tonne or bust! - Page 2 - Ausbb

PTC · 03-10-2009, 03:42 AM

Kyle, I would only do the deadlifts once a week. The workout is a tad long, and knowing the problems youve had with your back, once a week would suffice.

Its getting work in the squat and rows anyway. It might feel okay now, but as you get stronger, it could become an issue.

Nice progress.

Kyle Aaron · 03-10-2009, 11:16 AM

Thanks - the problems come not when I exercise it hard, but when I don't!

The squats are actually more of a problem - the isometric contraction will sometimes cause pain, but not usually the isotonic, that's why I do just 5 reps of them, if I get up to or over 8 or so I can get cramping. I couldn't say why, but there it is.

But I am no tough guy, I will definitely not be slamming myself. I don't hesitate to go running to my physio

Kyle Aaron · 04-10-2009, 07:14 PM

After seeing Markos and Fadi complain, I changed the way the weights/sets/reps are written

Squats, 35kg 1x5, 52.5kg 1x5, 70kg 3x5
Bench, 40kg 1x5, 60kg 1x5, 80kg 2x5 1x4
Rows, 40kg 1x5, 60kg 1x5, 80kg 3x5
Press, 25kg 1x5, 37.5kg 1x5, 50kg 3x5
Deadlifts, 60kg 1x5, 80kg 1x5, 100kg 3x5

The squats are feeling more solid now - hard to do, but smooth movements.

Someone was talking to me and I didn't look at my workout sheet when I was loading up for the bench, I was meant to top out at 77.5kg today, I'd jumped 5kg instead of 2.5kg. I guess that explains why I failed on the last rep of the last set

The rows were fine.

The press I was a bit unsteady in the last set, probably lacking in core strength, which given my back isn't surprising. How to improve? Keep lifting

Now I'm back to doing 100kg deadlifts as I did a couple of weeks ago, only it's 3 sets instead of just 1 at the top weight. It's only up from here!

Kyle Aaron · 04-10-2009, 11:44 PM

As I write up my next weights for my next workout, I'm thinking of today's workout.

On the deadlifts, I find that when the bar comes up to top position, I rock back on my heels a bit. Just at the top, not as it passes my knees or anything like that. Not to the extent I might tumble - the toes just go up up in the shoes but the soles of the shoes themselves almost don't leave the ground - but it doesn't seem super-stable to me.

This mostly (but not only) happened after the PT told me to have my feet parallel, when I'd had them at a 15-25 degree angle out - not deliberately, that just seemed most comfortable.

What do people reckon?

Fadi · 05-10-2009, 07:44 AM

Quote:

Originally Posted by Kyle Aaron

After seeing Markos and Fadi complain, I changed the way the weights/sets/reps are written

here!

Well thank you Sir; you're very considerate indeed.

Fadi.

permalink · 05-10-2009, 03:24 PM

Maybe you are coming back to far with your upper body Kyle, causing you to feel like you are slightly tipping back? I used to feel like that sometimes.

Kyle Aaron · 05-10-2009, 03:28 PM

I don't think so. I mean, on each rep I have to consciously put my chest out, otherwise the top phase would be like some office worker's slump. You know how in each movement, there's some parts you do naturally, and some you have to consciously do. Well, that's mine.

So if I'm tipping back, it'd be my whole body like a tenpin, not just my upper body.

nievs · 06-10-2009, 12:34 AM

I have to ask - were you in Chadstone today around 5 by any chance? Saw a guy that looks like your avatar.

NPR · 06-10-2009, 02:57 PM

No problem in leaning back a bit kyle, just dont hyperextend your back. (by this i mean lean back so far you have crazy arch in your back)

Your core and stabilisers are probably just getting use to moving heavy stuff, nothing to worry about.

Kyle Aaron · 06-10-2009, 03:58 PM

Nievs, nope I wasn't. There are millions of guys as ugly as me out there

Nick, thanks for that. I'm far from hyperextending, as I said I have to be conscious of putting my chest out otherwise I'd be slumped over. There's a guy in my class who hyperextends, but I'm not in any position to tell him what to do

03-10-2009, 11:16 AM	#12 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Thanks - the problems come not when I exercise it hard, but when I don't! The squats are actually more of a problem - the isometric contraction will sometimes cause pain, but not usually the isotonic, that's why I do just 5 reps of them, if I get up to or over 8 or so I can get cramping. I couldn't say why, but there it is. But I am no tough guy, I will definitely not be slamming myself. I don't hesitate to go running to my physio __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-10-2009, 07:14 PM	#13 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	After seeing Markos and Fadi complain, I changed the way the weights/sets/reps are written Squats, 35kg 1x5, 52.5kg 1x5, 70kg 3x5 Bench, 40kg 1x5, 60kg 1x5, 80kg 2x5 1x4 Rows, 40kg 1x5, 60kg 1x5, 80kg 3x5 Press, 25kg 1x5, 37.5kg 1x5, 50kg 3x5 Deadlifts, 60kg 1x5, 80kg 1x5, 100kg 3x5 The squats are feeling more solid now - hard to do, but smooth movements. Someone was talking to me and I didn't look at my workout sheet when I was loading up for the bench, I was meant to top out at 77.5kg today, I'd jumped 5kg instead of 2.5kg. I guess that explains why I failed on the last rep of the last set The rows were fine. The press I was a bit unsteady in the last set, probably lacking in core strength, which given my back isn't surprising. How to improve? Keep lifting Now I'm back to doing 100kg deadlifts as I did a couple of weeks ago, only it's 3 sets instead of just 1 at the top weight. It's only up from here! __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

04-10-2009, 11:44 PM	#14 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	As I write up my next weights for my next workout, I'm thinking of today's workout. On the deadlifts, I find that when the bar comes up to top position, I rock back on my heels a bit. Just at the top, not as it passes my knees or anything like that. Not to the extent I might tumble - the toes just go up up in the shoes but the soles of the shoes themselves almost don't leave the ground - but it doesn't seem super-stable to me. This mostly (but not only) happened after the PT told me to have my feet parallel, when I'd had them at a 15-25 degree angle out - not deliberately, that just seemed most comfortable. What do people reckon? __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE] Last edited by Kyle Aaron; 05-10-2009 at 12:06 AM.

05-10-2009, 03:28 PM	#17 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I don't think so. I mean, on each rep I have to consciously put my chest out, otherwise the top phase would be like some office worker's slump. You know how in each movement, there's some parts you do naturally, and some you have to consciously do. Well, that's mine. So if I'm tipping back, it'd be my whole body like a tenpin, not just my upper body. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

06-10-2009, 02:57 PM	#19 (permalink)
NPR Active Member Join Date: Aug 2009 Location: Melbourne Gender: Posts: 1,133	No problem in leaning back a bit kyle, just dont hyperextend your back. (by this i mean lean back so far you have crazy arch in your back) Your core and stabilisers are probably just getting use to moving heavy stuff, nothing to worry about. __________________ Bigger Faster Stronger

03-10-2009, 03:42 AM	#11 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Kyle, I would only do the deadlifts once a week. The workout is a tad long, and knowing the problems youve had with your back, once a week would suffice. Its getting work in the squat and rows anyway. It might feel okay now, but as you get stronger, it could become an issue. Nice progress.

05-10-2009, 03:24 PM	#16 (permalink)
Josh_GTiR Guest Posts: n/a	Maybe you are coming back to far with your upper body Kyle, causing you to feel like you are slightly tipping back? I used to feel like that sometimes.

06-10-2009, 12:34 AM	#18 (permalink)
nievs Regular Member Join Date: Sep 2009 Location: Melbourne Gender: Posts: 303	I have to ask - were you in Chadstone today around 5 by any chance? Saw a guy that looks like your avatar.

06-10-2009, 03:58 PM	#20 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Nievs, nope I wasn't. There are millions of guys as ugly as me out there Nick, thanks for that. I'm far from hyperextending, as I said I have to be conscious of putting my chest out otherwise I'd be slumped over. There's a guy in my class who hyperextends, but I'm not in any position to tell him what to do __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]