Half a tonne or bust! - Page 8 - Ausbb

haz · 28-11-2009, 10:15 PM

unlucky, but that stuff happens. now you get to work on your imbalances and that will benefit you in the long term.

i've been reading about 5/3/1 and think it would suit you (or anyone) well.

Kyle Aaron · 04-01-2010, 07:39 PM

Not much to write recently, I've been doing rehab work for my back and knee, lots of unglamorous exercises from the physio, and the gym work I've been doing has been very much "start again from scratch and go slow."

I'll get back there eventually, and then past where I was

PowerBuilder · 04-01-2010, 07:45 PM

thanks for the update! what's your physio got you doing?!

Kyle Aaron · 04-01-2010, 08:12 PM

All sorts of little exercises to strengthen the weaker side, for example the "bird dog", where you get on all fours, put one leg back and the opposite arm forwards, hold, hold, hold...

And for the knee, stuff to switch on the vastus medialis so it doesn't always lose the bitchfight with the ITB over the patella, eg put one foot's heel in the other's arch, try to push them together, the quads tighten up - you want the innermost quad muscle to contract while the outermost one relaxes - bloody difficult.

Best thing for the scoliosis, he says, is deadlifts, squats, etc - but they have to be done with absolutely perfect form, making sure all the right muscles are engaged, no relying on the strong ones...

No squats at the moment, the knee prevents it, deadlifts are still on but the weight's dropped right back.

I hate it.

Kyle Aaron · 22-03-2010, 03:29 PM

I have worked up to a couple of PRs. My normal lifting range is 6-10 reps these days, I just did these as 5RM tests this morning.

Squats from 100 to 105kg 3x5 - These are pretty hard as I don't have a squat rack, I've had to put the bar on chairs and press up from the bottom.

Rows from 85 to 87.5kg 3x5

Overhead press from 55 to 57.5kg 3x5.

Bench press is unchanged since I don't have a bench, and deadlift can't be upped as I only have just under 120kg of weights.

I also did 14 shoulder-width neutral grip chinups the other day.

It's slow progress, I know - adding 10kg since last October/November. But I am pleased with it since I've been coming back from a back injury (strained erector spinae on left side) and knee (patellar maltracking, overuse from too much cycling) where I had to stop squatting and deadlifting for a couple of months.

So now I've got, SQ105 BP82.5 RW87.5 OHP57.5 DL127.5 - 460kg total. Again I'm sure nobody's impressed, but it's progress for me so I'm pleased.

Now of course in a few days I'll go on a month-long honeymoon in Peru and lose a lot of muscle and strength by stomping around at altitude, but I don't expect any sympathy

haz · 22-03-2010, 03:36 PM

bodyweight training. try some one legged squats(there are progression), one arm push ups. im sure you could find a bed side table or something to lift overhead. pull ups on the door.

you could come back stronger.

Kyle Aaron · 22-03-2010, 04:03 PM

Knowing the exercises to do isn't an issue. It's simply that we'll be at 3,000 metres, for the first few days we'll be acclimatising and won't be able to exert ourselves heavily, then we'll be hiking. Just being at altitude you burn up heaps more calories, add in some hiking and - but we'll see.

nievs · 23-03-2010, 03:59 PM

Quote:

Originally Posted by Kyle Aaron

Now of course in a few days I'll go on a month-long honeymoon in Peru and lose a lot of muscle and strength by stomping around at altitude, but I don't expect any sympathy

Enjoy your honeymoon, dont worry too much about lifting while you're over there.

Ben · 23-03-2010, 11:23 PM

Quote:

Originally Posted by nievs

Enjoy your honeymoon, dont worry too much about lifting while you're over there.

Yep, plenty of other things to keep you fit

Like, ah, hiking...

Kyle Aaron · 25-04-2010, 04:41 PM

Just arrived back this morning. It was good fun, but certainly took a toll physically. I went from 78.5 to 72.0kg. I've not tried any lifts today, no doubt those will be in the toilet, start all over again, oh well

28-11-2009, 10:15 PM	#71 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	unlucky, but that stuff happens. now you get to work on your imbalances and that will benefit you in the long term. i've been reading about 5/3/1 and think it would suit you (or anyone) well. __________________ Harry

04-01-2010, 07:39 PM	#72 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Not much to write recently, I've been doing rehab work for my back and knee, lots of unglamorous exercises from the physio, and the gym work I've been doing has been very much "start again from scratch and go slow." I'll get back there eventually, and then past where I was __________________ 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]

04-01-2010, 07:45 PM	#73 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	thanks for the update! what's your physio got you doing?! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

04-01-2010, 08:12 PM	#74 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	All sorts of little exercises to strengthen the weaker side, for example the "bird dog", where you get on all fours, put one leg back and the opposite arm forwards, hold, hold, hold... And for the knee, stuff to switch on the vastus medialis so it doesn't always lose the bitchfight with the ITB over the patella, eg put one foot's heel in the other's arch, try to push them together, the quads tighten up - you want the innermost quad muscle to contract while the outermost one relaxes - bloody difficult. Best thing for the scoliosis, he says, is deadlifts, squats, etc - but they have to be done with absolutely perfect form, making sure all the right muscles are engaged, no relying on the strong ones... No squats at the moment, the knee prevents it, deadlifts are still on but the weight's dropped right back. I hate it. __________________ 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]

22-03-2010, 03:29 PM	#75 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I have worked up to a couple of PRs. My normal lifting range is 6-10 reps these days, I just did these as 5RM tests this morning. Squats from 100 to 105kg 3x5 - These are pretty hard as I don't have a squat rack, I've had to put the bar on chairs and press up from the bottom. Rows from 85 to 87.5kg 3x5 Overhead press from 55 to 57.5kg 3x5. Bench press is unchanged since I don't have a bench, and deadlift can't be upped as I only have just under 120kg of weights. I also did 14 shoulder-width neutral grip chinups the other day. It's slow progress, I know - adding 10kg since last October/November. But I am pleased with it since I've been coming back from a back injury (strained erector spinae on left side) and knee (patellar maltracking, overuse from too much cycling) where I had to stop squatting and deadlifting for a couple of months. So now I've got, SQ105 BP82.5 RW87.5 OHP57.5 DL127.5 - 460kg total. Again I'm sure nobody's impressed, but it's progress for me so I'm pleased. Now of course in a few days I'll go on a month-long honeymoon in Peru and lose a lot of muscle and strength by stomping around at altitude, but I don't expect any sympathy __________________ 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]

22-03-2010, 03:36 PM	#76 (permalink)
haz Active Member Join Date: Aug 2009 Location: Sydney Gender: Posts: 1,260	bodyweight training. try some one legged squats(there are progression), one arm push ups. im sure you could find a bed side table or something to lift overhead. pull ups on the door. you could come back stronger. __________________ Harry

22-03-2010, 04:03 PM	#77 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Knowing the exercises to do isn't an issue. It's simply that we'll be at 3,000 metres, for the first few days we'll be acclimatising and won't be able to exert ourselves heavily, then we'll be hiking. Just being at altitude you burn up heaps more calories, add in some hiking and - but we'll see. __________________ 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]

25-04-2010, 04:41 PM	#80 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Just arrived back this morning. It was good fun, but certainly took a toll physically. I went from 78.5 to 72.0kg. I've not tried any lifts today, no doubt those will be in the toilet, start all over again, oh well __________________ 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]