February 22, 201313 yr I did bench press today with "heavier weight" because I'm trying to actually do some higher weight lower reps of strength training and I must say my shoulder is rather sore tonight. I did do some reps on decline at some higher weight than what I've been doing, hope it's not a look at things to come.
February 22, 201313 yr 5/3/1 press this morning, deload week tonight at crossfit, 3 rounds for time of 5 hand stand push ups 10 chest to bar pull ups 15 box jumps - 30" 20 burpees 25 sit ups
February 22, 201313 yr I did bench press today with "heavier weight" because I'm trying to actually do some higher weight lower reps of strength training and I must say my shoulder is rather sore tonight. I did do some reps on decline at some higher weight than what I've been doing, hope it's not a look at things to come. When you bring the weight down, are your elbows flaring out to aroun 90 degrees w your body? That puts a ton of stress on the shoulder. How wide are your hands in relation to your shoulders? Wider, even?
February 22, 201313 yr I'm down about 7lbs since Jan 3rd. Good mix of better eating habits, gym 4 days a week. My endurance is stronger and I love hitting the heavy bag. Now that my son's High School hoops career is over he has gotten back in the gym and is going to show me some stuff about a program called HITT. Is anyone familiar with this? I'd love to know before he kills his old man. Lol
February 22, 201313 yr I'm down about 7lbs since Jan 3rd. Good mix of better eating habits, gym 4 days a week. My endurance is stronger and I love hitting the heavy bag. Now that my son's High School hoops career is over he has gotten back in the gym and is going to show me some stuff about a program called HITT. Is anyone familiar with this? I'd love to know before he kills his old man. Lol I assume he's talking about high intensity interval training. I've done some before with sprints. I used it to improved 5k time. I would do 1 min at a pace above what I would noramlly run for a 5k, say 11mph on a treadmill, then a light jog or walk for 1 min. Repeat that 7 more times for a total of 8. That's just one example. Tabata work outs would probably be considered a form of HIIT, although much shorter and more effort.
February 22, 201313 yr I'm down about 7lbs since Jan 3rd. Good mix of better eating habits, gym 4 days a week. My endurance is stronger and I love hitting the heavy bag. Now that my son's High School hoops career is over he has gotten back in the gym and is going to show me some stuff about a program called HITT. Is anyone familiar with this? I'd love to know before he kills his old man. Lol It will hurt.
February 22, 201313 yr When you bring the weight down, are your elbows flaring out to aroun 90 degrees w your body? That puts a ton of stress on the shoulder. How wide are your hands in relation to your shoulders? Wider, even? I go fairly wide on bench I just always have.
February 22, 201313 yr It just seems like any time I start to get further away from the lower end of 200 and closer to the 300 side of things my shoulders just don't like it. I guess I should probably throw out there that my left shoulder's had a 3rd degree seperation and torn labrum for over 10 years now. The docs alway said though if it didn't hurt too bad and I could use it fairly well that they wouldn't suggest surgery. I just have a feeling I'm going to be a fairly sore old man.
February 22, 201313 yr It just seems like any time I start to get further away from the lower end of 200 and closer to the 300 side of things my shoulders just don't like it. I guess I should probably throw out there that my left shoulder's had a 3rd degree seperation and torn labrum for over 10 years now. The docs alway said though if it didn't hurt too bad and I could use it fairly well that they wouldn't suggest surgery. I just have a feeling I'm going to be a fairly sore old man. Never too old to learn new tricks. Narrow the angle that the elbows go out, think 45 degrees and grip just wide of your shoulders. It will kill your #s for awhile, but it may ease the shoulder pain and you'll eventually get back to where you are now. But, yeah, not much you can do w/ a torn labrum besides fix it and recoup for a long time. Edited February 22, 201313 yr by mexitucky
February 22, 201313 yr I did 5/3/1 squat deload last night. I was coming off a 24 hour bug so I didn't want to do EDT and crush my immune system. 50 single leg squats 100 leg curls 50 sit ups 50 hanging leg raises. Swam w/ Charlotte for about an hour, well not swam, played in the pool. On a side note, Don Weber of NKY sports fame was there at the pool. He and I spoke about the good old days for quite awhile. Pretty cool.
February 22, 201313 yr Author Trying to figure out how to do squats and lunges without hurting the knees. I realize that I'm probably doing them wrong. Just working on different variations where I'm getting the benefit of the exercise without the knees hurting.
February 22, 201313 yr Trying to figure out how to do squats and lunges without hurting the knees. I realize that I'm probably doing them wrong. Just working on different variations where I'm getting the benefit of the exercise without the knees hurting. Are you finding your weight moving to the balls of your feet or your toes? Try to start your decent with your back tight and with your hips moving backwards like sitting into a chair. That will make your knees naturally bend and help keep your weight in the middle of your foot to your heels. That will help keep your knees from going over your toes and creating a ton of pressure. Also, are you squating w/ a bar or a Smith Machine? I hate Smith machines for anything.
February 22, 201313 yr The single biggest reason for knee pain when squating, deadlifting, lunges, ect... Is allowing the knee to move forward over or beyond your toes. You shin should remain as straight up and down as possible. When doing squats make sure your knees move out and you keep your weight back. You should just about be able to raise your toes off the ground when in the bottom position all the way back up. You could have perfect form and still have some pain, just part of getting old. If that is the case get some knee sleeves. Do you squat low bar or high bar? Which ever it is go to YouTube and search for Rippetoe and squat form. He preaches low bar position but I'm pretty sure he has some videos showing the high bar form. Stay with light weight until you nail your form down. If you can't get to parallel due to mobility issues go to moibilitywod.com and search for videos on hip mobility stretches.
February 22, 201313 yr Did legs and ran today. I'm so god awful at running, I did the 3, 5 minutes intervals of running and I was struggling. I couldn't finish the last I started cramping in my back, I regained the composure and sprinted for a minute at the end on 11 mph just to regain some self respect.
February 22, 201313 yr The single biggest reason for knee pain when squating, deadlifting, lunges, ect... Is allowing the knee to move forward over or beyond your toes. You shin should remain as straight up and down as possible. When doing squats make sure your knees move out and you keep your weight back. You should just about be able to raise your toes off the ground when in the bottom position all the way back up. You could have perfect form and still have some pain, just part of getting old. If that is the case get some knee sleeves. I'm not saying that knees going past the toes is incorrect, because for a large part of the population that is true. But it really depends on femur length. People with longer legs generally can not properly squat to depth without the knees coming past the toes. And I too believe Smith Machines should be put to death. Worst invention ever.
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