Nutrition, Diet, and Exercise: Notes, Goals, and Resources (these people just keep talking about crossfit)

[Supe]

My one glorious spring training that I played CFB the strength training coach had us put the bar very far back, defin like mid shoulder blade It seemed- almost too far. I never felt comfortable squatting that way, I think he thought it was more of a straight line - never hurt, just didnt feel right..

Probably trying to get you into a low bar squat position.  You can usually move more weight with a low bar because your posterior chain has greater capacity for strength than your quads do.

 

[JayKay PE]

@Chattaneer PE, I think it's super difficult for me because my shoulders are super tight/always have been so the motion of trying to push my elbows back and up is super difficult.  I tend to round my shoulders a lot, try to keep them fairly neutral, since intense shoulders back is bad for horseback riding.  I want to practice this more, tbh, so I might bug one of the trainers after class on Wednesday to work on this.  I did have my hands shoulder-ish length apart and it was super hard.  I actually widened my arms and it was a lot easier.

 

[Supe]

@Chattaneer PE, I think it's super difficult for me because my shoulders are super tight/always have been so the motion of trying to push my elbows back and up is super difficult.  I tend to round my shoulders a lot, try to keep them fairly neutral, since intense shoulders back is bad for horseback riding.  I want to practice this more, tbh, so I might bug one of the trainers after class on Wednesday to work on this.  I did have my hands shoulder-ish length apart and it was super hard.  I actually widened my arms and it was a lot easier.

A lot of shoulders back mobility limitation comes from the chest and not the shoulders themselves, so consider working on things like pec stretch exercises to help with that.  

 

[csb]

Get yourself some PVC pipe,  maybe 1" in diameter, and work on elbow raises and some other mobility. Around the World is the one where I realize that my desk posture is holding me back. 

 

[Road Guy]

also try this...

 

[Orchid PE]

also try this...

Did your wife take this picture of you?

 

[Orchid PE]

My left shoulder used to give me issues while squatting. Then when I started doing pull-ups before squats, I didn't have any issues. So before squats I do at least 1 set of pull-ups to wake up my shoulder. You could also try doing some active/relaxed hangs to see if that helps your shoulder.

 

[JayKay PE]

Get yourself some PVC pipe,  maybe 1" in diameter, and work on elbow raises and some other mobility. Around the World is the one where I realize that my desk posture is holding me back. 

I was thinking about doing something like this, or I might ask the trainers if they have open gym time that I can come in and just work on this.  I'm actually super good at halos with a kettle bells, but I think that might be because my forearms are longer/I don't need to super engage my shoulders even when I hold it behind my head/between my shoulders and holding it by the horns.

@Supe, I might start trying to do pec stretch exercises during commercials when I watch hulu.  I was using that time to do some sit ups/attempt push ups (I'm super bad at push ups and usually use the TRX when I attempt them at the gym), but I might as well try something else low-impact.

@Road Guy...that just looks like farmer carries, which I fucking love more than anyone should.  It's just super simple for me to grab dumbbells and let my shoulders relax.  Actually, one of the trainers did give me a simple stretch exercise to open up my shoulders.  Involves standing on a step so my heels are elevated.  Wanted to do it after my last class but I couldn't find the step and the gym was super full (I think because they had a competition on Saturday every was revved up on Monday to try and improve).

@Chattaneer PE I laugh because you think I can do pullups.  I can maybe do one with a band.  I actually use the TRX because I'd much rather do 8-10 row pullups than attempt 1-2 band pullups...and not actually get above the bar.

 

[Supe]

Sometimes it can be as easy as just laying on a foam roller long-ways and letting your arms just flop to the side.  

 

[Orchid PE]

@JayKay PE I think hangs would give the same benefit.

 

[Supe]

Hangs are great to do anyways for building grip strength. 

 

[JayKay PE]

Lol, my grip strength kinda sucks, but I might try hangs.  I'm a little too short to grab them from standing.  I wish there was a way of using my doorjams that wouldn't potentially destroy them since I have a rental.  T_T

 

[Road Guy]

@Road Guy...that just looks like farmer carries, which I fucking love more than anyone should.  It's just super simple for me to grab dumbbells and let my shoulders relax.  Actually, one of the trainers did give me a simple stretch exercise to open up my shoulders.  Involves standing on a step so my heels are elevated.  Wanted to do it after my last class but I couldn't find the step and the gym was super full (I think because they had a competition on Saturday every was revved up on Monday to try and improve).

Sorry  I was sort of telling myself an inside joke, before Glassman sold XF he was trying to sell XF to old people so he had all these type videos on the XF main site..

I call those the Dad / Mom at the beach workout, having to carry all the kid shit from the hotel to the beach, you need that skill!

 

[JayKay PE]

Sorry  I was sort of telling myself an inside joke, before Glassman sold XF he was trying to sell XF to old people so he had all these type videos on the XF main site..

I call those the Dad / Mom at the beach workout, having to carry all the kid shit from the hotel to the beach, you need that skill!

For me it's weird because they're like 'farmer's carry' and I'm like 'yes, this is how you hold things when hauling two bales of hay from place to place, is this not a common thing'?

*edit* and I love the elderly working out = super hawt

 

[JayKay PE]

I die at strict presses.

Also, not sure if I'm getting stronger or not?  That's the one thing that sucks about working out with the same group of people (who are all already stronger than you).  Whatev.  I can still do situps without dying, even though we never do situps at the gym, so I'll assume things are in still working order.

 

[Supe]

I die at strict presses.

Also, not sure if I'm getting stronger or not?  That's the one thing that sucks about working out with the same group of people (who are all already stronger than you).  Whatev.  I can still do situps without dying, even though we never do situps at the gym, so I'll assume things are in still working order.

Are you sore after your workouts?  If so, you're getting stronger.

 

[Supe]

I die at strict presses.

Honestly, the overhead press is one of the absolute hardest things to develop, and has the smallest return on "newbie gains" compared to things like bench, deadlift, and squat, which can all recruit more major muscle groups.  Added tricep work will help strict press more than anything, IMO.  

 

[JayKay PE]

Are you sore after your workouts?  If so, you're getting stronger.

Am sore after workouts!  Quads have been killing me since the back squats on Monday, but I can still move.  As for the overhead press...When I can do a normal overhead press, I can actually do a bit more weight since it engages the legs a bit, but the strict press just slams me on my ass.  

I do like doing sled sprints.  Those and sumo deadlift are my favorite so far.

 

[Supe]

I do like doing sled sprints.  Those and sumo deadlift are my favorite so far.

Well, I guess we can't be friends anymore.

 

[JayKay PE]

Well, I guess we can't be friends anymore.

WHY.  If you don't like them, I will sumo deadlift for you!!!