No Crust Racing

Hey guys, I've just thrown up a bunch of very short vids in my thread http://www.skylinesaustralia.com/forums/topic/421637-project-squat-dodgerno-more-curling-like-a-broget-ankle-better/page-2 Looking for form pointers, please read the posts first as a few things are explained - why light weight - why bar choice etc. So as not to clog this thread with my crap feel free to reply in that thread. Gone past the point about caring what I look like/If I don't look strong, just want to get things right. Cheers

Rows http://www.youtube.com/watch?v=xP2oRRdtsjM Dips http://www.youtube.com/watch?v=bSE4VFTr8wA

Dead 2 http://www.youtube.com/watch?v=MNluPM38v-I OH Press http://www.youtube.com/watch?v=j-AjUBWITBA

The weight is really light as I'm focusing on getting my shoulder/back/ankle right at the moment, was only 25kg. EZ bar is more so for convenience, to use the straight bar I have to unrack a bit of weight to walk it off the stand safely and get it into the point of the room where I can do the other motions. A cage/new bench would solve all of this.... I like gloves, personal choice, 'I know what people say abt grip strength but I will never be strong enough for that to matter, I'm in a professional, shaking hands etc, so I look after them - gloves working on the car also. The problem with deads for me is not being able to get my knees in a comfortable position and still clear the bar, whether I have long legs or just bad hammy stretch or something I don't know, SLDL feel much more comfortable to me, I might do some of those and video also. I could grab a bodybuilder mate of mine and get him to go through things with me easily enough. I will have another go at embedding..... (edit it must only allow 2 embeds per post, as soon as I add the third it just puts plain text). Curls http://www.youtube.com/watch?v=Qnlrw0o08Qw Dead1 http://www.youtube.com/watch?v=GYgejRMjj-A

VIDEOS! - For some reason only some of them are embedding properly and linking as expected - weird, the links all work but are not showing as hyperlinks in my browser and only 2 videos have shown as embedded despite me checking the details. Each is only 30 or seconds long, awkward positioning for me as I had to try and get enough angle so I wouldn't normally be so close to the carpet edge and would be facing the window where the camera was filming from. I did a few reps of each exercise I normally do with half or less weight. Bench was only 65kg, everything else with the ezy bar was only 25kg. I did this after doing some rotator, back, elbow work. I did deads 2 ways based on different things I have read, Dead1 is how I would normally attempt them, Dead2 was trying an alternate way, which is more accurate/closer to where it needs to be? Form tips welcome on everything. On the squat my ankle was locking funny on the first rep so I adjust. I also over pressed it as it was very light, normally I wouldn't through the weight up so high before lowering to shoulders. http://www.youtube.com/watch?v=MK9DzWa0_SE Bench looks normal to me as in what I think I'd see based on what I feel. http://www.youtube.com/watch?v=oUp7LyBPyTU Curls Looks like I waver a bit. http://www.youtube.com/watch?v=Qnlrw0o08Qw Dead 1This is how I've been doing them. http://www.youtube.com/watch?v=GYgejRMjj-A Dead2 This was another take on some things I've read. http://www.youtube.com/watch?v=MNluPM38v-I Overhead Press - Normally, with heavier weight my lower back over arches and I'm a bit unstable. http://www.youtube.com/watch?v=j-AjUBWITBA Rows - Looks like it feels to me. http://www.youtube.com/watch?v=xP2oRRdtsjM Dips - I do 3x50 of these with 3.5kg of weights in my pockets normally, so need something harder like full/proper dips on a dip station. http://www.youtube.com/watch?v=bSE4VFTr8wA

Watched those vids, his shoulders are at different heights in the cuban but otherwise that's more or less what I'm doing (but with dumbbells) Scarecrow looks good too. Saw the Myo, she dry needled my shoulder, she said I'v just strained the muscle so rest and stretching is all that's required there. It feels pretty decent today. She said my back and pelvis is slowly evening up and that the issue comes from putting load through it while my right foot wants to rotate outwards which in turn rotates my pelvis outwards on one side. Continue stretching it and focus on my gait when walking. She also said she thought my inner glute (glute minor) was weak and gave me a leg raise type movement lying on my side but with heels together, like a clam to activate those muscles. I was going to do one set of things tonight and see how I felt tomorrow, but lower the weights on the squat/DL/row and MP, but maybe I should drop some out of the bench too or are you suggesting I skip all of those things for now and focus more so on the rotator strength for a bit longer before getting back into those movements?

Haha, honestly, I'm not trying to dodge anything, taking time out for me is the last thing I want, but I am trying to be sensible ane get weak areas up to standard first/get injuries/imbalances sorted. Those cuban presses, I'm doing those at the moment with just empty dumbbells (2kg each hand) and after doing 10 reps I feel it quite noticeable so obviously my strength it that rotator area is shit house. I'll back weight off on the exercises but get back into those shortly. As for the squats, I just want a definitive answer on what is up with my lower back before forging ahead, trying to avoid any long term issues now while the weight is light. I'm also thinking I'll take some vids and post them up, as gay as that is, to have form critiqued by people who have experience with those movements. Myo this arvo at 3.

Skipped my normal routine tonight, back didn't feel up to it to be honest. Did lots of stretching for the back, some more cuban press and L-Lateral raises plus some other stuff for my left elbow that usually helps it then went for another walk so have covered almost 5k today. I'll see what the Myo says tomorrow about my back and go from there, if I need to take time off and get everything right then come back to light weights so be it. I can already feel my shoulder getting stronger/better with those movements, it's just the back that doesn't seem to want to play ball, so I assume some of that is still from the ankle. Creatine should be here tomorrow also and I'm also trying to cut some sugar/fat out of my diet through better snack choices.

Just looking at that link too, good food for thought on the rows. I feel like I'm starting from scratch with everything again =\

Had another stretching sess last night, for back, some I got given back in the day when my left elbow plays up and some rotator cuff stuff, shoulder feeling decent today, back coming along slowly. I'll see how I tonight but I may exclude some exercises or lower/weight cut some things short as it seems I may need to work on some things before I can forge ahead. Myo tomorrow also.

Chin ups! Man I need a cage. The current rows I do are with overhand grip so i'm assuming they are less bicep intensive, but i was under the impression that under hand was risky for tears. Glad i took last night off, shoulder and back feeling decent today.

Interesting, do you think I can have decent arms without bro curling (isolation)? I'd that the norm? Still decent shape etc? If i was to do rotator work on the off days and drop curls what would you put in place instead?

Well the stretching session was good. Those cuban press things are murder. the actual sore spot wasn't sore but the whole shoulders (both) felt that motion) I literally had empty dumbell bars in my hands and did 2 sets of 8 and then some of the L-Lateral Raises. also. Also did some shoulder blade pinching together as read elsewhere. Will try and go easy on it this weekend while I'm working on the other house and the car and see how it pulls up come Monday.

Last minute decision, going to skip tonights routine and do some of those rotator exercises, some exercises I was given for my elbow, some stretches for my back etc and then go for a walk later and have a semi easy weekend and see how I feel on Monday. No point training on stuff that isn't right. What I would like to know is how much of my upper glute/lower back pinch is from the bias from my leg and associated issues and how much is from say squatting/DL wrong etc. I'm paranoid about form on those things and have had the missus at least spot me for a stright back but I know there's more to it. I

OK I'll give those a go as part of the warm up tonight, then will move them to off days, if I'm having a lot of discomfort tonight I'll stop and rest over the weekend (Myo is Tuesday so she can loosen me up a bit too). Yeah I know, I'm looking around, trying not to spend heaps of money, baby is almost here. Don't wanna get crap squat racks just to end up buying a cage anyway as I'd love a dip station and chin up bar also. Just looked at both of those exercises, cuban press in particular looks exactly like the problem motion. Will start with that one.

Any of these look like winners? Those pictures do simulate the types of motion that I notice discomfort. I have one of those red bands too. The killer is when lifting the bar up from the ground to put it on my shoulders, the first part where my arms have to flick around to get under the bar, that's the bit that causes issues I think. a cage would help.

I just re-read what I wrote, it comes off as harsher than I'd intended, sorry. That's the sort of info I'm after. Rev you had/have shoulder issues don't you, what rotator cuff stuff has worked best for you? I'll have a search around also. As for bro-ceps, I don't think I'm that unusual in wanting some decent arms, not massive, but half decent for my frame at least. Happy to try different things, in the end I'm still doing something.

I'm doing that routine as it was recommended, on here, in another thread started specifically about balancing out my routine as I knew there were holes in it. Suggest something better then? Keeping in mine my equipment level is similar to yours. As for bro-cep curls, I like many other guys who lift weights just want decent sized arms and they generally dont grow without more weight. Happy to try the max squeeze method with lower weight, my elbow will be delighted to carry less weight on it. You quoted that last section but said nothing of it?

Yeah we'll see how it goes. It also ties into the question I was asking in my build thread, but I'm not lifting any decent numbers, or trying to, so nobody reads it lol. Question relates to failed curl sets towards the end of routine (usually around 45mins in) I moved them right to the end as per everyone suggestion that I was "curling like a bro" but have found that even with 2 and sometimes 3min breaks I'm still failing on the last or last 2 reps. Simply too much weight for me? I'd have thought I'd be betting stronger given less curling (more recoery time) bigger breaks etc but I'm wondering if adding weight to other things is using up what strength I have to do curls by the time I get there. More details in the thread though.

Yeah we'll see how it goes, for the money it's worth trying. There's some many things going on in my body right now that some extra help to recover will be welcomed, anything else is a bonus.

lol at gating people. Ordered some creatine, see how it goes. $39 delivered for 200 serves seems like good value. Free shaker too...

While you're all talking supps etc, any reason I shouldn't get some creatine, specifically to aid in recovery? Everything I'm reading tells me it should help me recover faster. At the moment I just have a WPI post workout and on the off days, it has something like 5.5g of BCAAs in it also which are supposedly beneficial as well. The other option I've hear about was glutamine. I don't wanna clog this thread, but I'd also appreciate of any if you knowledgeable folk could take a look at the last post in my build thread and comment.

Back isn't feeling too bad today, iced my shoulder last night but it was still protesting during and after exercise. Sleeping with my foot on a pillow again to elevate it overnight and used some soda crystals yesterday, swelling is coming down. Back into going for at least a short walk in the morning. Squat 3x10 49.5kg Bench 3x8 89kg Swiss Ball Crunches DL 3x8 49.5kg Military Press/Shoulder Press 3x8 44.5kg - Left shoulder still giving me grief. Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 49kg Ezi Bar Curl 3x8 44.5kg Still failing on the last or last 2 reps, what gives here, even bumped up the break from 2-3 mins on the last set. Simply too much weight for me? I'd have thought I'd be betting stronger but I'm wondering if adding weight to other things is using up what strength I have to do curls by the time I get there. Bench Dips 3x50 (now carrying 3.5kg in my pockets while doing this lol). I'm also considering getting some creatine as there's a lot of good literature on it helping recovery. Thoughts?

ProRack Roof racks and mounting kit to suit Mazda3, 6 and CX-7. All brand new never fitted, came with a car we bought. The bars alone are worth $200, mounting kits are another 50 or so. $200 for the lot ONO. Located in Albury Wodonga.

Went and saw the Physio today (not the Myo) and she's given me some one legged exercises to do to improve my push off strength on the bad leg. She said I'm doing very well in terms of what activity I am doing given the time frame and thinks that most of the discomfort I'm now feeling is actually swelling so wants me to spend a good 2 weeks focusing on reducing that. I've started dabbling with Lectric Soda Crystals to reduce swelling and will start using ice after walks/runs and trying to spend some time in the evenings elevating the leg. She said we can look at my back also after that.