DYELB: The Gainz Train

[SAWCE]

I bet less than 10% of the male population can deadlift 315 but I may be

I have been lifting for 20ish years and was pretty seriously into powerlifting and all things 5x5 and 531 for 5-7 years, my lifetime maximums are as follows:
Press/military: 145 pounds
Bench: 275 pounds
Squat: 315 pounds
Dead: 385 pounds

Some people aren't so much built for it. Either way, being a >200 pound male and not being able to bench 135 is pretty weak, you're there.

Yeah I'd adjust Brad's figures to 135 lb bench, 185 squat, 185 DL. The DL and squat are technical weightlifting exercises that require some muscle training to avoid effing up your back. Is the Kenyan who won the last Boston Marathon a giant pussy because he cannot hit Brad's numbers? He is not. He just doesn't spend his time in his garage in the great Smoky Mountains lifting weights.

strength isn’t the end-all be-all by any means. But it’s definitely undervalued by the general populace.

[Desertbreh]

Yeah I'd adjust Brad's figures to 135 lb bench, 185 squat, 185 DL. The DL and squat are technical weightlifting exercises that require some muscle training to avoid effing up your back. Is the Kenyan who won the last Boston Marathon a giant pussy because he cannot hit Brad's numbers? He is not. He just doesn't spend his time in his garage in the great Smoky Mountains lifting weights.

strength isn’t the end-all be-all by any means. But it’s definitely undervalued by the general populace.

I am exempted from Brad's numerical requirements @ 56. The interesting thing is that you actually need strength training more in older age because your body isn't going to let you get away with being a lazy mfer and you end up getting hurt regular and often without staying on top of things.

[D Griff]

strength isn’t the end-all be-all by any means. But it’s definitely undervalued by the general populace.

I am exempted from Brad's numerical requirements @ 56. The interesting thing is that you actually need strength training more in older age because your body isn't going to let you get away with being a lazy mfer and you end up getting hurt regular and often without staying on top of things.

I'm no doctor/expert but also I believe bone density starts to diminish rather rapidly as you get into your 40s and beyond, which weight training will prevent/reduce. Still though, squatting 300+ pounds doesn't need to be the flavor of choice for all. I have zero intention of ever doing that again and I think I'll be aight.

[SAWCE]

Yeah there are some cool studies showing how important strength is later in life. I think it was grip strength in particular that has a direct link to mortality.

The good news for people is that it’s never too late to start! We need more people spreading that message for sure.

[coogles]

I'm no doctor/expert but also I believe bone density starts to diminish rather rapidly as you get into your 40s and beyond, which weight training will prevent/reduce. Still though, squatting 300+ pounds doesn't need to be the flavor of choice for all. I have zero intention of ever doing that again and I think I'll be aight.

Some form of weight training is important, but I firmly believe it doesn't need to be with a barbell. I just ordered a few more things for the garage/driveway gym, a set of 20kg KBs to fill in between my 16s and 24s, a heavier 40kg bell for singles work, and a couple sandbags in 100lb and 150lb. I've been fucking around with rope flow quite a bit and some rotational landmine stuff. I feel great aside from the benching mishap.

A barbell doesn't exist out in the real world. It's a great tool for loading your structure but I don't know that it's all that practical. If I could just have kettlebells or a barbell for the rest of my life, I'd choose the kettlebells. (not that those exist out in nature either)

[golftdibrad1]

I'm no doctor/expert but also I believe bone density starts to diminish rather rapidly as you get into your 40s and beyond, which weight training will prevent/reduce. Still though, squatting 300+ pounds doesn't need to be the flavor of choice for all. I have zero intention of ever doing that again and I think I'll be aight.

Some form of weight training is important, but I firmly believe it doesn't need to be with a barbell. I just ordered a few more things for the garage/driveway gym, a set of 20kg KBs to fill in between my 16s and 24s, a heavier 40kg bell for singles work, and a couple sandbags in 100lb and 150lb. I've been fucking around with rope flow quite a bit and some rotational landmine stuff. I feel great aside from the benching mishap.

A barbell doesn't exist out in the real world. It's a great tool for loading your structure but I don't know that it's all that practical. If I could just have kettlebells or a barbell for the rest of my life, I'd choose the kettlebells. (not that those exist out in nature either)

Yea but its a tool; what it is good at is symmetrically loading the body vs all the other things (outside kb's for between legs) you mention are by definition asymmetric. When you load symmetrically you can lift more and train heavier. If you deadlift 315 that 80lb weird shape concrete bag isnt so much a big deal vs if all you trained with was concrete bags.

[coogles]

Yea but its a tool; what it is good at is symmetrically loading the body vs all the other things (outside kb's for between legs) you mention are by definition asymmetric. When you load symmetrically you can lift more and train heavier. If you deadlift 315 that 80lb weird shape concrete bag isnt so much a big deal vs if all you trained with was concrete bags.

100%. What makes the barbell so beneficial (heavy symmetrical loading), in my opinion, is also its biggest problem. So little of what we do in life is perfectly symmetrical and bilateral. We're often shifted to one side or the other, rotating, moving through the gate cycle, swinging something or throwing something. I think it's important for young men to try to lift heavy and get stronger. If you're a scrawny ass 15 year old in the middle of puberty you need to gain mass. You need a certain base level of strength. But once you're there, maintenance doses of heavy (enough) barbells plus the other things I mentioned makes for a more well rounded human.

That 15 year old is probably also playing a sport. They're running and jumping, swinging and throwing, generally being an athlete. A 40 year old washed up meathead may play basketball once a week or whatever but he's probably lost that relationship with sport, so you need to try to incorporate those other movements in a different way.

[J-Ho-Fo-Show69]

I’ve been playing some pick up basketball games the last few weeks. Man, you talk about a cardio workout. Trying to guard some of these dudes whom seemingly play basketball all day long is rough. I played for almost an hour and half today and I feel like I ran a marathon. I realized quickly to only play with the older guys.

So if you’re looking to burn like 1,000 calories in 30 minutes, go to your local court

[Desertbreh]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

[SAWCE]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

Ah man. That’s a huge bummer. Before hitting the gym on Tuesday was it giving you any issues? You have full range of motion with no snagging or pain prior to Tuesday’s workout?

My initial thought is a possible tendon/soft tissue tear/rupture from the impact, but I’d think you’d feel that outside of the gym as well.

I picked up a thing that I’ve been doing for prehab work before training quads from Coog’s kneesovertoes guy.. set a treadmill at an incline, and walk backwards at a very low speed for a couple of minutes. Use the machine to lean into with your posterior. For reference I set a 15° incline and a .6mph pace. Focus on driving your weight through your toes and trying to flex your quad a bit through each step.

Happy to send over all my rehab stuff from my PT for you as well for some moves you can do at home to start healing whatever it is if it is (hopefully) something minor.

[SAWCE]

My other thought is that you possibly dislocated your patella. RICE method will help, but for that you’d want the MRI to see if any soft tissue damage occurred to your ACL or meniscus during the dislocation.

[Desertbreh]

My other thought is that you possibly dislocated your patella. RICE method will help, but for that you’d want the MRI to see if any soft tissue damage occurred to your ACL or meniscus during the dislocation.

Yeah I broke down and sent an email to my doctor. To answer your questions above, once I RICE'd the first time, I was completely pain free, full range of motion, full battle cry on the weights....until my cardio on Tuesday. Better check it out. I looked at that backwards walking thing with considerable interest but have not followed through.

[golftdibrad1]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

Agree with sawceman, id put money on meniscus being aggravated. happens to me from time to time.


Must be that time of year for injuries, I tweaked my neck doing OHP wednesday before last ( I think). Nothing bad at the time, but must have re-injured or made it WAY worse from the tooth pulling of last thursday. Starting last saturday it HURTS, like way worse than where the tooth was. Sunday I'm losing strength and mobility. Monday numbness in thumb and forefinger. UGH. Get some meds from the DR to help, he thinks bulging disk in c6 from whatever injury, and it should self heal. Steroids and pain meds helping for sure, swelling is down, feeling coming back to my digits, lots of muscle spasming in the arm, better strength and mobility.

Haven't had a stellar week as a result.

[D Griff]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

Agree with sawceman, id put money on meniscus being aggravated. happens to me from time to time.


Must be that time of year for injuries, I tweaked my neck doing OHP wednesday before last ( I think). Nothing bad at the time, but must have re-injured or made it WAY worse from the tooth pulling of last thursday. Starting last saturday it HURTS, like way worse than where the tooth was. Sunday I'm losing strength and mobility. Monday numbness in thumb and forefinger. UGH. Get some meds from the DR to help, he thinks bulging disk in c6 from whatever injury, and it should self heal. Steroids and pain meds helping for sure, swelling is down, feeling coming back to my digits, lots of muscle spasming in the arm, better strength and mobility.

Haven't had a stellar week as a result.

Dude, I know I'm a broken record on this... but it seems like you're getting hurt a lot. I would seriously consider some support exercises to your main lifts at a minimum, maybe a more balanced training regimen.

[coogles]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

I always recommend giving the backward walking thing a try. Getting some blood flow around the knees is a good place to start if it doesn't cause you pain.

You could also try banded moon walkers. They're not quite as good IMO but basically all you do is hook a band around a rack, put one end behind each knee, bend your knees and straighten them again against the band tension. 2 sets of 30 reps would work.

Final suggestion would be to use floss bands. One above the knee, one below, and do some cheeks to sneaks squats on a slant board. Make sure your pain is no more than like a 2/10, and use assistance. Doing these in a Smith machine works great. Go for 60 seconds and remove the bands. Good luck dude!

[coogles]

Dude, I know I'm a broken record on this... but it seems like you're getting hurt a lot. I would seriously consider some support exercises to your main lifts at a minimum, maybe a more balanced training regimen

pffft. Mark Rippetoe does now allow for such frivolity.

[coogles]

.

[Desertbreh]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

Agree with sawceman, id put money on meniscus being aggravated. happens to me from time to time.


Must be that time of year for injuries, I tweaked my neck doing OHP wednesday before last ( I think). Nothing bad at the time, but must have re-injured or made it WAY worse from the tooth pulling of last thursday. Starting last saturday it HURTS, like way worse than where the tooth was. Sunday I'm losing strength and mobility. Monday numbness in thumb and forefinger. UGH. Get some meds from the DR to help, he thinks bulging disk in c6 from whatever injury, and it should self heal. Steroids and pain meds helping for sure, swelling is down, feeling coming back to my digits, lots of muscle spasming in the arm, better strength and mobility.

Haven't had a stellar week as a result.

Been there, done that. Keep those roids handy for such events.

[Desertbreh]

This is not a lifting topic this is a I can't lift because topic:

Part of my morning stretch routine is using a balance ball to do tucks for some ab work. So I'm stretched out like a plank with my feet on the ball. About 25 days ago I finish my set of tucks and, because I'm barefoot (which I never usually am) I screw up the dismount and fall onto my right knee on the tile floor. It smarts, but nbd, pain subsides, I go to the gym. While I am at work, sitting in my chair, my knee starts getting stiff and swelling, and by the time work is over I limp to the car. Eventually I Ice, elevate and ibuprofen this thing back to health but it takes like 4 freaking days. I go back to the gym, got a couple of leg workouts in over the last two weeks.

Last weekend, I go to Mexico with a bro and skip stretching and the gym. Tuesday, I go back to the gym, and do 8 minutes of stairmaster and 15 mintues of elevated walking on the treadmill. Yesterday, the knee is bugging me a little, but it's back day and I finish that with 4 sets of DL. Knee gets worse all day and this morning it is stiff and swollen again, exactly like last time. Constant ice is working, also popping ibu.

Most people go to the doctor and get and MRI, but this is DFD and we leave our medical questions for a bodybuilder and a software guy in Indy who should have become a physical therapist.

What do you think?

I always recommend giving the backward walking thing a try. Getting some blood flow around the knees is a good place to start if it doesn't cause you pain.

You could also try banded moon walkers. They're not quite as good IMO but basically all you do is hook a band around a rack, put one end behind each knee, bend your knees and straighten them again against the band tension. 2 sets of 30 reps would work.

Final suggestion would be to use floss bands. One above the knee, one below, and do some cheeks to sneaks squats on a slant board. Make sure your pain is no more than like a 2/10, and use assistance. Doing these in a Smith machine works great. Go for 60 seconds and remove the bands. Good luck dude!

Thank you sir.

[golftdibrad1]

Agree with sawceman, id put money on meniscus being aggravated. happens to me from time to time.


Must be that time of year for injuries, I tweaked my neck doing OHP wednesday before last ( I think). Nothing bad at the time, but must have re-injured or made it WAY worse from the tooth pulling of last thursday. Starting last saturday it HURTS, like way worse than where the tooth was. Sunday I'm losing strength and mobility. Monday numbness in thumb and forefinger. UGH. Get some meds from the DR to help, he thinks bulging disk in c6 from whatever injury, and it should self heal. Steroids and pain meds helping for sure, swelling is down, feeling coming back to my digits, lots of muscle spasming in the arm, better strength and mobility.

Haven't had a stellar week as a result.

Dude, I know I'm a broken record on this... but it seems like you're getting hurt a lot. I would seriously consider some support exercises to your main lifts at a minimum, maybe a more balanced training regimen.

Yeah, your not wrong. I may just be at my genetic potential as well and need to stop pushing the limits, I'm stroink enough.

[coogles]

Dude, I know I'm a broken record on this... but it seems like you're getting hurt a lot. I would seriously consider some support exercises to your main lifts at a minimum, maybe a more balanced training regimen.

Yeah, your not wrong. I may just be at my genetic potential as well and need to stop pushing the limits, I'm stroink enough.

If you're really looking for something new, give this a try.

https://marketplace.trainheroic.com/wor ... 2019:57:23

The programs are really well thought-out and in my experience you'll basically always leave the gym feeling better than when you walked in. You still get to push yourself regularly, but there's a ton of other work to round things out, as well as plenty of warm-up routines and mobility WODs to keep you feeling fresh. There's a one week trial too, give it a go!

[golftdibrad1]

Yeah, your not wrong. I may just be at my genetic potential as well and need to stop pushing the limits, I'm stroink enough.

If you're really looking for something new, give this a try.

https://marketplace.trainheroic.com/wor ... 2019:57:23

The programs are really well thought-out and in my experience you'll basically always leave the gym feeling better than when you walked in. You still get to push yourself regularly, but there's a ton of other work to round things out, as well as plenty of warm-up routines and mobility WODs to keep you feeling fresh. There's a one week trial too, give it a go!

once im healed up I'll look into something

[SAWCE]

Dude, I know I'm a broken record on this... but it seems like you're getting hurt a lot. I would seriously consider some support exercises to your main lifts at a minimum, maybe a more balanced training regimen.

Yeah, your not wrong. I may just be at my genetic potential as well and need to stop pushing the limits, I'm stroink enough.

There’s a pill, or injection, for blowing the doors off those pesky genetic limitations

[golftdibrad1]

Yeah, your not wrong. I may just be at my genetic potential as well and need to stop pushing the limits, I'm stroink enough.

There’s a pill, or injection, for blowing the doors off those pesky genetic limitations

Yea, but if i go past my current trt dose i'll need to take at least 2 other drugs to counter effects & be more diligent about donating blood. I dont really want to do that.

[SAWCE]

There’s a pill, or injection, for blowing the doors off those pesky genetic limitations

Yea, but if i go past my current trt dose i'll need to take at least 2 other drugs to counter effects & be more diligent about donating blood. I dont really want to do that.

Fair.