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Arms Like Garth - a weight-training wire

37 watchers

Nellers Dec 2024 4:06pm, 11 Dec 2024 44,345 posts	Quote Pin Nellers It's improved massively already @lammo . I'm back to rowing regularly and even managing a bit of running too, alongside the swimming and daily mobility stuff. The Phys has definitely got it right with how he's managed my issues but it's like we were discussing a while back: It's a "this is what I do now and forever" thing to keep it in check. I think given a bit more time I an cut down how much of this I'm doing relative to more general strength stuff but it's always going to have to be part of the programme from now on.
lammo Dec 2024 4:23pm, 11 Dec 2024 12,896 posts	Quote Pin lammo Yep spot on Nellers, The stretching and strengthening of my back, butt and hamstrings has meant my lower back issues haven't reoccurred recently, long may that continue.
lammo Dec 2024 4:24pm, 11 Dec 2024 12,897 posts	Quote Pin lammo That said i wouldn't be doing deadlifts and squats in the same week, that feels like a bridge too far, and an unnecessary one at that
Nellers Dec 2024 4:37pm, 11 Dec 2024 44,346 posts	Quote Pin Nellers So the plan he has me on is (relatively) low weight and high reps with 3 x 15 of each. His view is that if I want to get back to being able to row properly (ie with the volume necessary to get my 2k times into an age group competition) then I need to do that sort of strength endurance stuff to get there. So far he's been spot on. pre-back issue I was doing 5 x 5 reps of deadlifts with 80ish kg. So far I've built up to 3 x 15 with about 35, so much lighter.
Nellers Dec 2024 4:11pm, 13 Dec 2024 44,349 posts	Quote Pin Nellers A fun morning in the council gym this morning. I was able to do all the prehab/rehab stuff with the kit they had, which was nice. After that I had a play on a ski erg and an assault bike, then got some rowing done. I might get back in there on Sunday morning if I have time.
Maclennane Dec 2024 5:39pm, 13 Dec 2024 33,219 posts	Quote Pin Maclennane Nice work Nellers Now i need to motivate myself to clear garage space for lifting
EarlyRiser Dec 2024 3:08pm, 17 Dec 2024 1,540 posts	Quote Pin EarlyRiser Positive update on your rehab journey @Nellers. Good luck! Having got back into both running and lifting weights, and endlessly tinkering with ways and means, I've written a blog on how I handle concurrent endurance and strength training. Feel free to criticize or ignore!
Nellers Dec 2024 3:27pm, 17 Dec 2024 44,359 posts	Quote Pin Nellers Thanks ER. It's going so well I'm expecting a disaster soon! I did get back in the gym on Sunday and I'm just back indoors after doing the strength and conditioning session in my lunch hour in my shed. I'll just keep going until I can't I guess.
EarlyRiser 4 Jan 11:19am, 4 Jan 2025 1,559 posts	Quote Pin EarlyRiser Belated Happy New Year lifting folk. Hope all goes well with you all. Another question. How to get past a stuck weight on a linear progression? I mean, what do you actually do in terms of sets/reps/fails? Currently trying to get past 60kg on bench. I don't want to fail a rep, with no spotter and no rails, that would be mildly embarrassing at best. So I'll stop the set short. What then? My solution is to complete remaining sets at target weight, knowing I'd fall short on reps each time, but then add an extra (short) set to finish. So e.g. 3 sets of 5 in the plan becomes say 2 sets of 4, 1 set of 3, 1 set of 2. That way I make up for missing volume and apply the intensity needed to build up adaptation for the next session. Rinse and repeat as necessary. Good, bad? Better ideas? Microplates? Yes, but in principle same problem may arise.
Gooner 4 Jan 12:39pm, 4 Jan 2025 23,051 posts	Quote Pin Gooner Honestly, my solution would be to try and get some spotter bars or the like. The volume will be there but the intensity won't. If that's really not an option then maybe increase the weight for a set before your working set, so 65kg for a set of 3/2 and then lower to 55kg for four sets of 5. Gets you the feel for lifting heavier but more volume within the prescribed rep range afterwards