[Mumrik]

Man this is horrible!

I lifted today (friday) instead of thursday but I was STILL too sore in my lower back, so I ended up stopping the DLs after the first two sets - I could feel I was on my way to doing something ugly to my back.

I simply haven't been able to get back into the rythm of doing both lifting and MA. It used to be fine but after the break from MA due to my injury, I can't seem to heal fast enough. Getting more (and proper) sleep would no doubt help, but that has always been a constant with me - sometimes I sleep 12 hours a night, other times it's 2.5 or just very unstable sleep.

I hope this will pass with time and that it isn't just a product of me lifting heavier now.

In the end I ended up doing this today:


SOHP: 5x5x138lbs. / 62.5kg.

Light squats

Deadlift: 2x5x309lbs. / 140kg. - I have no doubt I can do this, but my back was messed up even before I started, and I could feel that it wasn't being used right. Yet another do-over for me. I have no doubt that this has more to do with overusing my lower back during the week that any kind of plateauing.

5x6xBW neutral grip pull-ups - keeping that grip for now for the sake of my shoulder, and it's time I really started pushing myself on this one, so I think I'll be upping the reps until I hit 10, and then I'll back down to 5 and add weight. I can think of 3 reasons why I've been slacking on this one:

1) earlier my bodyweight kept increasing rather rapidly, so 5 reps every week WAS an increase in weight - not a big one, but it clearly mattered
2) it's the last exercise on my hardest lifting day. Anything that comes right after DLs is hard to get motivated for, especially when it is yet another grip intensive thing.
3) My technique sucks! I can't seem to prevent myself from swinging back and forth like a monkey in a tree, and that messes up my rythm and form.

Not sure what I'll do about todays DLs. I'm supposed to drop to 3x3 at this point, but at the same time I really want to prove to myself that I can do the 5x5x140kg..

[statisticool]

Originally Posted by Mumrik;22640241
3) My technique [b

sucks![/b] I can't seem to prevent myself from swinging back and forth like a monkey in a tree, and that messes up my rythm and form.

Try doing some pull-ups slowly, really slow, and see if that helps with form.

[Standard]

Originally Posted by statisticool

Try doing some pull-ups slowly, really slow, and see if that helps with form.

Will you shut up with that crap



Most people that swing back and forth use their legs too much to create momentum, try focusing on keeping your legs neutral throughout the lift or even keeping them straight out in front to do L-sit chins. The L-sits will limit your reps but once your form improves you should see a good increase. Also try a slight pause at the bottom to remove your momentum, then accelerate up in a quick and controlled manor.

Chins also improve alot with volume, just a couple reps here or there especially when you are fresh will pay dividends later.

[Mumrik]

Thanks Standard. I've had to take short breaks at the bottom after rep 3 or 4 just to stop swinging. I'll try the L and see if that helps.


My back is still sore (though clearly better), so I think I'll ease back a bit and only lift two days next week (probably tuesday and friday). Tuesday will be a redo of my last workout, but with weight added to everything but the DL. I can't live with myself if I don't manage that DL
Friday will be the workout I should have had on my third day this week. That should get me back on track for the 3x3 phase the week after AND give my body some extra time to recover.


My left ear is swollen and sore from grappling so I'll probably skip that on tuesday and just do the striking and conditioning part of that training. I hurt the ear a bit almost two weeks ago, and unfortunately rehurt it last tuesday. I've been able to drain some blood from it, but I think I'll have to go get it checked out tomorrow. People who are proud of their cauliflower ears are nuts.

[statisticool]

Originally Posted by Standard

Will you shut up with that crap

Nope, because all I really opined was for him to lessen momentum, which is what you also said.

[Mumrik]

BTW as for those slow reps. I've in the past tried to lower the speed and it does naturally lower the swinging, but it doesn't really help me control the movement when I do them explosively again as that amplifies everything. It's funny really, I usually have great balance and physical intelligence, but this just keeps being an issue.

[Standard]

Originally Posted by statisticool

Nope, because all I really opined was for him to lessen momentum, which is what you also said.

No you gave shit advice, doing a lift "really slow" is completely different than using a pause to make a separation between reps. It's the fact that the change from descent to ascent is too rapid or that their is too much recruitment of the legs to create upward momentum that is creating the swinging problem and not that the dynamics of the lift need to be changed completely. Once those issues are corrected the chins should be done in a quick controlled fashion while maintaining form.

[statisticool]

Originally Posted by Standard

No you gave shit advice, doing a lift "really slow" is completely different than using a pause to make a separation between reps. It's the fact that the change from descent to ascent is too rapid or that their is too much recruitment of the legs to create upward momentum that is creating the swinging problem and not that the dynamics of the lift need to be changed completely. Once those issues are corrected the chins should be done in a quick controlled fashion while maintaining form.

Well you're just using more words than I. Obviously, Standard, if you lift yourself slowly, you'll lessen momentum, rapidity, recruitment of the legs, swinging, etc., by definition.

[Standard]

Originally Posted by statisticool

Well you're just using more words than I. Obviously, Standard, if you lift yourself slowly, you'll lessen momentum, rapidity, recruitment of the legs, swinging, etc., by definition.

I'm using more words because more words are required to make the point clear and more importantly accurate. Doing them "really slow" involves performing the entire movement slowly, which is not what i said. Momentum should be removed if it's having a negative impact on the movement, it should not be removed from the movement it's self, because the movement along with any other movement out there involves creating momentum by definition.

[Standard]

Originally Posted by Mumrik

People who are proud of their cauliflower ears are nuts.

It's the black belt of wrestling though.



It does hurt though, had a small case of it earlier this year, it's really annoying.