Equipment Crew- Part II

[4MEandThem]

Ab Wheel hard?
I know you can use a band for assistance.
How long before your reps increased ?
I think I want one but a lot of coin to drop if I can't make use of it.
I gotta figure that even doing drops from it would be build the muscle fast enough if wasn't able to do raises at first.

[Keetman]

Ab Wheel hard?
I know you can use a band for assistance.
How long before your reps increased ?
I think I want one but a lot of coin to drop if I can't make use of it.
I gotta figure that even doing drops from it would be build the muscle fast enough if wasn't able to do raises at first.

Ab wheel hard? LOL, not really even in the same category. When I started I could not do one rep. I had to push off from the FID I was using and keep working to use less and less arm assitance. TBH, with my new machine, I'm using the handles more than I used to now because its harder to do than the York was. I'll get there though. You definitely want one with handles in order to do negatives as you start.

They are expensive. There's a fair amount of steel in them, they have to be very stable when you're stretched out in front of them, and the knee pads have to be durable and comfortable because they take a beating.

I highly recommend getting one (whatever that's worth), but even more so I highly recommend doing ghetto GHR's either in your rack or on a lat pd if you have a stand alone. If you do them in your rack, it takes awhile to set up, but that's ok because you'll get a feel for the exercise before you drop that coin.....which makes the setup relatively cheap .

[Essexlad]

I dunno Keet, I still can't do a rep of standing ab wheel. They are brutal done that way .

Looks like your back is rounding in the hole especially on the latter reps, you're going too deep into the hole.




Really quite annoyed at the moment, Been mucking around with different squat forms latey. Warmed up with ATG front squats on friday, went to fairly deep olympic high bars, then decided to do a few heavy 5 rep work sets of my usual, just breaking parrallel, low bar squats. Apparently this was a bad idea, as on the 5th rep of the second set I got a sharp pain in my lower back in the hole so immediately dropped the bar to the rails.
Been stiff ever since, and it now hurts when I round it too far, as well as random pangs of pain/sensation.
No idea of what I've done, or why it's happened, looking at the video I maintained my arch.
Only explaination I can think is FS/olympic BS didn't warm my lower back up enough? I dunno.

F'in hate injuries.

[jshpark]

I dunno Keet, I still can't do a rep of standing ab wheel. They are brutal done that way .





Looks like your back is rounding in the hole especially on the latter reps, you're going too deep into the hole.




Really quite annoyed at the moment, Been mucking around with different squat forms latey. Warmed up with ATG front squats on friday, went to fairly deep olympic high bars, then decided to do a few heavy 5 rep work sets of my usual, just breaking parrallel, low bar squats. Apparently this was a bad idea, as on the 5th rep of the second set I got a sharp pain in my lower back in the hole so immediately dropped the bar to the rails.
Been stiff ever since, and it now hurts when I round it too far, as well as random pangs of pain/sensation.
No idea of what I've done, or why it's happened, looking at the video I maintained my arch.
Only explaination I can think is FS/olympic BS didn't warm my lower back up enough? I dunno.

F'in hate injuries.

Ouch.... I hate back problems man.. I've experienced the same problems but you just gotta make sure to do a lot of stretching/foam/tennis ball rolling/dynamic warmup. There can be a lot of problems from tight hips, inactive glutes, that put more stress on your back to take the load or even loss of flexibility to arch your back

How much warmup are you doing before your work sets?

[Essexlad]

Ouch.... I hate back problems man.. I've experienced the same problems but you just gotta make sure to do a lot of stretching/foam/tennis ball rolling/dynamic warmup. There can be a lot of problems from tight hips, inactive glutes, that put more stress on your back to take the load or even loss of flexibility to arch your back

How much warmup are you doing before your work sets?

That day was my usual warm up (jump rope and a few non taxing sets of push-ups, pullups, BW+bar squat variations) ~5 light sets of FS, 2-3 sets of lightish Oly squats. The switched to low bar and ouch.

I know my glutes are firing fine, I'm a very glute dominant squatter, but my hips are always quite tight come to mention it. Might have to look into them.

Just hope it's nothing serious at the moment lol.

[HardKore79]

Looks like your back is rounding in the hole especially on the latter reps, you're going too deep into the hole.

I was going to say the same thing, because I have the same thing happening to me when I go deep. It could mean that you need to stretch more on a roller(on my list) and it could be weak hamstrings or glutes. Now, I wished I had a GHR instead of a roman chair, but can't afford right now. I would have to make space for that kind of equipment also. It's frustrating because for me now it means that I can't go that deep anymore until I resolve this.

[xephonics]

take note from me:

slowly read the description on ebay items, and don't just skip through when you see that it says great condition.

<---- currently locked into a bid of 182.50 for a airdyne w/ a broken display lmfao.

I think my wife is gonna smack me :P

edit: whew just got out bid with like 3 mins left.... man now i dont have to get smacked :P

[HardKore79]

I'm trying to do what he says:

[HardKore79]

take note from me:

slowly read the description on ebay items, and don't just skip through when you see that it says great condition.

<---- currently locked into a bid of 182.50 for a airdyne w/ a broken display lmfao.

I think my wife is gonna smack me :P

edit: whew just got out bid with like 3 mins left.... man now i dont have to get smacked :P

I've seen some as low as $75 and one in very nice silver one for $140. I'm not loking for one now, but later I might just grab one. It will have to be a white one though.

[xephonics]

i've seen em that low too, but I am in a decent bit of need for a good cardio machine, as my golds gym magnetic bike kinda sucks (plus the battery plate is broken, so I have to ghetto it with string and tape to get the display/magnet to work)

[HardKore79]

Guys, I'm thinking of getting a roller, since I'm finding out lately that I need to stretch and bring up the flxibility. When I go deep in the hole my back is rounding up. It's normal a lil bit, but I want to eliminate it altogether. Anyone has any recommendations for rollers or youtube vids that show some nice exercises? I searched but all I get is bozo trainers.

Off to search in the strongman isle.

[xephonics]

elitefts foam roller vid (well it has some foam roller things, it is really a squat injury prevention vid)

http://www.youtube.com/watch?v=WhZZMZ***qs

[jshpark]

I have this one for $10. I've been using it for a year regularly and it's the same as when I got it. I like that it is short. Also use a tennis ball sometimes too

http://www.flexcart.com/members/elit...d=114&pid=1479

[animalfan]

Guys, I'm thinking of getting a roller, since I'm finding out lately that I need to stretch and bring up the flxibility. When I go deep in the hole my back is rounding up. It's normal a lil bit, but I want to eliminate it altogether. Anyone has any recommendations for rollers or youtube vids that show some nice exercises? I searched but all I get is bozo trainers.

Off to search in the strongman isle.

i've got a foam roller, not sure where i bought it- i think it was at american home fitness (local equipment store). the ones from elite have good reviews, and i've seen them at target as well. i also use a tennis ball, but damn it hurts. it does help, though, and gets into places the roller will not.

read up on the "agile 8" on this link:
http://www.defrancostraining.com/ask...tml#question04

here's a video in this link for "simple 6"
http://www.defrancostraining.com/ask..._08-10-31.html

[Keetman]

US Bobsled Team takes Olympic Gold.......first time in 62 years!!!!! USA USA USA!!!!

[HardKore79]

I found a 3" PVC pipe long enough. Would that be good enough? Or is it too hard to do rolling? Also, how much does this help with flexibility? Will it help with the rounding in the hole? My squats look exactly like Jumpsmash'. I will need to go higher but damn it I like squatting low.

[animalfan]

US Bobsled Team takes Olympic Gold.......first time in 62 years!!!!! USA USA USA!!!!

i missed it- was watching wall-e with the kids. i've got the men's hockey game (for the bronze) on right now.

I found a 3" PVC pipe long enough. Would that be good enough? Or is it too hard to do rolling? Also, how much does this help with flexibility? Will it help with the rounding in the hole? My squats look exactly like Jumpsmash'. I will need to go higher but damn it I like squatting low.

some people do use pvc- to me it seems like it would be painfull. give it a try- can't hurt. i started rolling and doing the agile 8 at about the same time so i'm not sure which helped the most. i know the tennis ball along my spine and on my lower back really helped me.

i've been slacking with it myself, i need to get back into doing it. for a while i was doing it almost every day, lately it's maybe twice a week, sometimes just once.

[jshpark]

Pvc would work. Maybe you can get some of that swimming pool noodle stuff to make it less painful. Also do some stretching and hip mobility stuff. Flexibility will help with rounding in the hole but it could also be a form issue such as keeping your chest up, sitting back, "opening" your hips, and maybe knees out.

Dan John also has some good techniques in this video such as potato sack squat which help hip flexibility. Great video along with the one you posted

http://video.google.com/videoplay?do...1858251744&hl#

[animalfan]

http://video.google.com/videoplay?do...87647189809806

he had to let her win.

i'm trying to decide if i should sit here or go watch 300. i've been wanting to watch it again.

[animalfan]

eh, gonna watch 300. later fellas.

[animalfan]

bench pr today- 280. this makes me happy, wasn't easy, but it's done.

i think i could have had another 10 pounds with a liftoff, maybe 300 at my meet isn't too far fetched?

[Kodokan]

bench pr today- 280. this makes me happy, wasn't easy, but it's done.

i think i could have had another 10 pounds with a liftoff, maybe 300 at my meet isn't too far fetched?

Nice job, Animal!

[xephonics]

GJ bro, always nice when you get a PR

[Keetman]

Fantastic effort Animal!! I'm gonna have to get to work!

[Jimbo.]

good lift, man!

[animalfan]

Nice job, Animal!

GJ bro, always nice when you get a PR

Fantastic effort Animal!! I'm gonna have to get to work!

good lift, man!

thanks guys!

[FatGymRat]

Great lift.

(Faith No More!, much better than the last vid)

[animalfan]

Great lift.

(Faith No More!, much better than the last vid)

yea, they were one of my favorite bands back in the day. their cover of stevie wonder's "easy" is amazing- one of my top 10 favorites.

[captmorganm6]

bench pr today- 280. this makes me happy, wasn't easy, but it's done.

i think i could have had another 10 pounds with a liftoff, maybe 300 at my meet isn't too far fetched?

[Riggaman]

yea, they were one of my favorite bands back in the day. their cover of stevie wonder's "easy" is amazing- one of my top 10 favorites.

Faith No More...great choice.

Adding that to the workout mix today.