STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

[W)taps]

I'm 24 too and haven't DL more than 10 times in the last year. I never got super heavy (max was 435 at ~195), but I never felt like I was 100% comfortable every rep and I had issues with lower back pain/strains/tweaks before I eventually phased out BB conventional DL of my regular split.

I still do DL variations (DB straight leg, trap bar deficit, etc.), but the most I ever get up to is 3 plates, maybe 365.

I always look at the pros/cons of each lift and whether other lifts with better pros/cons for me personally work the same muscle(s) in similar ways (which is why I don't BB bench anymore either).

My goals are this point are squat focused and I'm at 2-3 squat days/week with substantial back training, so I really don't think I'm missing out on much in terms of development that I would've gotten from DL, but who knows.

if you never felt comfortable DL'ing then yea, I would stop too lol. DL has never been a problem for me until my first injury about a month ago.

we all got different goals we wanna hit, and every exercise has its risk lol. just gotta find what you enjoy doing

 

[mplsdunk]

You can’t do the lift wrong and then blame the lift.

If I’m dl over 4 plates I’m not ego lifting. That’s a working set.

If you’re bracing properly you shouldn’t even feel it in your lower back. It’s when your upper back rounds then it transfers the load to your lower back.

 

[papichino]

Had my first day at the gym workout in 4 years!!

 

[mplsdunk]

Nice, keep it up for a month then it will just be something you do.

 

[papichino]

Nice, keep it up for a month then it will just be something you do.

Surprised an old friend was there too, he spotted me some. Said im messing up some forms smh and corrected me.

Is it bad to play ball then rest for a half hour then workout lol, cause I just did that

 

[freshpairs]

My cousin always trys to tell me that deadlifts releases a natural testosterone in us men? Any truth to that? I avoid doing em because of all these stories of injuries.

 

[BranchLifestyle]

I posted a video of me doing deadlifts...my momma calls me to tell me to stop using heavy weights while working out.

 

[ahat]

All this talk of going heavy vs going light...

Went really light on squats today 3x10 @ 2plates.

Hit some light shoulders. Jumped rope and then swam for the first time in probably a decade. Went from shallow end to deep end and back 3 times....completely toast.

Gonna keep doing this though. Lifting, boxing and swimming gonna have me right just now

 

[agoatnamedsally]

if you never felt comfortable DL'ing then yea, I would stop too lol. DL has never been a problem for me until my first injury about a month ago.

we all got different goals we wanna hit, and every exercise has its risk lol. just gotta find what you enjoy doing

I feel you man. I generally hit back the day after squats and try to hit 10+ working sets at or above 225 every leg day so it's more I'm too sore/stiff to hit DLs heavy in my current split.

I'm aware of the correct leveraging/form and I think I am better than most, I mainly meant that I see more pitfalls DLing heavy (4 plates +) than benefits, especially considering how much I squat.

To each their own, I just prefer squatting because you load your muscles on the way down before springing up (like pulling a rubber band back and releasing it), whereas you have to manually prime your muscles before the movement begins in a DL (which can lead to sudden pinches/strains with no prior indication).

 

[m boiz]

Lol. DL is like the single most beneficial exercise there is.

Could literally only do those and weighted dips and be gucci.

Id argue that squat is more beneficial, especially for strength and performance, deadlift would give more superficial gains thats about it. You can literally add pounds to your deadlift by just squatting.

 

[Tank Top Master]

Id argue that squat is more beneficial, especially for strength and performance, deadlift would give more superficial gains thats about it. You can literally add pounds to your deadlift by just squatting.

I'd agree. Most people seem to care less about strength and more about superficial gains ("aesthetics") than strength or performance though.

If you could only do 2 exercises for gains, I'd still go weighted dips and DLs.

But since I have no contraindications yet, I'll just do them all.

 

[mplsdunk]

Farmer walks and dips I guess.

That would be super weird if you hit the gym and just did that for an hour a day.

 

[riceeeeeeeeee]

My left rotator cuff seem strained while my right elbow has tendonitis lmao. The body aint having any of the 4 day on 1 day off split. Been runnin it for the past 3m. Took a day off + deload last week, rest today..hopefully can get back at it tmr with 60-70% strength. Feelin aite tho.

 

[papichino]

Second day!!! my muscles are sore af its hard to put on clothes just remembered how hard are muscles after workout any tips on how to make the pain tolerable I remembered I quit 4 yrs ago after 2 weeks because I had weekly varsity game back in hs and wont function properly with the sore.

Well only important ish I do are my last 4 subjects in uni now so it doesnt matter as much and no way im quitting because im in the worst shape of my life haha.

But any tips for yall NT compadre will be appreciated though...

 

[mplsdunk]

Just roll with it. You can take some ibuprofen if you want and remember to stay hydrated.

It gets better or you just get used to it idk which it is. But once you’re used to it you can lift sore and all that. It goes away once you’re warmed up.

Mine is usually worse in the morning. I’ll be sore when I wake up. Then after a few hours of work and moving around I don’t even notice it.

 

[DADDYFATSACKS]

Leg day was yesterday. I feel so good after going hard during leg day.

 

[freshpairs]

Anyone else feel like they woke up like they slept on the floor all night after a good back day at the gym

 

[mplsdunk]

Yup. My whole back is sore except lower.

Gonna bench and squat tonight with some related accessories.

Just got my new program, back to going heavy and bench/squatting 2x a week. Gonna see how long it takes me to get to 6 plate club on dl and I still gotta hit 4 on squats. I know I can I just ***** out.

 

[townbidness]

Man havent been in the gym for a while. Kinda went too crazy on back/biceps. Woke up in the morning like a train hit me, back all purple. Jesus. Should prbly post this in the “washed” thread.

 

[mplsdunk]

Tested my 5x5 max in squats today. Set it at 285 and didn’t have to drop it and barely got the last rep. I couldn’t have done 295. No way.

 

[Olympus]

Did everyone on this page workout together or something? Everyone talking about being sore

Anyway, I’ve got a ***PR ALERT *** bois.

Spoiler because it’s semi long. Included a TLDR at the end.

Spoiler

Backstory: So I’ve been feeling extremely lethargic at the gym. Mentally and physically checked out and it’s been that way for a few months now. It’s probably contributing to what I feel has been a long standing plateau I’m at across all lifts and physical measures.

Contributing to that I think has been a combination of a few things, namely my work schedule and frustration with my progress. I work retail and train on the side and so my hours are nuts and fitting in the gym and other obligations can be rough. By the time I get to the gym I just want to go home and relax. It’s a race against the clock and I end up cheating myself out of better workouts because of it.

This year has also been a frustrating one progress wise. I think it’s largely due to playing with my routine too much and not doing 5/3/1 the way I should have been for a while. Also, probably could have been eating more too.

So that all culminates into this weekend. Me and my girlfriend scheduled off work for four days this past weekend to go hit the shore one more time before summer ended. It’s our favorite thing to do in the summer and because of our schedules we haven’t gotten do there much. Spent all weekend enjoying the peace and quiet, beach, hitting local spots for food, and downing a TON of ice cream. Didn’t give two ****s about it. I needed a break.

That brings us to today’s PR. It was leg day. Time to hit squats after a long day. Ain’t eat in forever, tired. It’s wk1 of cycle 2 of 531. My 5+ set was 225lbs. Previous PR was 8 reps...

I cranked out 10. Not only that but the other weights felt light and I felt way more comfortable under the bar. Only had time for RDLs and core afterward but damn if that didn’t feel good because honestly I haven’t had a solid PR like that in ages. Feels good man.

Going forward I’m going to write out my own 12 week program (on top of 531), buckle back down on nutrition, and do this for real. Also, DELOADS ARE KEY. I know you wouldn’t classify what I described as a “deload” per se, but I haven’t had any kind of deload/break from high intensity work for about 6 months now and that’s a giant mistake. Cumulative fatigue is real whether you sense it or not.

tl;dr - hit 10x225 / old PR was 8x225. Weights felt lighter. Finally got much needed time off from the gym. Feel better mentally. Focusing in on programming and nutrition.

 

[W)taps]

^ good stuff! winter is coming so im sure you'll make a lot of gains int he cold as well. winter is my favorite season

been mentally stressed and depressed these days... havent hit the gym since sunday. not even mad. just need a break right now.

 

[isyouserious]

I think my work schedule really screwed up the program I was on. Super inconsistent in the gym.

Anyways measured my Squat PR and it went up from 315 to 335 for 1.

BUT bench did not go anywhere, which I am pretty disappointed in.

Ran out of time and didn't get to DL.

Standing at about 156-160 body weight.

 

[max powers]

*advice request*

I'm epileptic and I've been trying for the longest to set up a plan to stick to. Truthfully, I'm spooked as **** of having a seizure mid-lift or during cardio. Any help?

 

[tay1]

*advice request*

I'm epileptic and I've been trying for the longest to set up a plan to stick to. Truthfully, I'm spooked as **** of having a seizure mid-lift or during cardio. Any help?

Go to a doctor, and go to a another one to get a second opinion. I'm sure most of us in here aren't knowledgable to give sound advice on a matter like this

Based on what I read tho in a brief period of time, exercise for those with epilepsy is recommended.