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Posted: 11/22/2018 12:53:31 PM EDT
[#1]
Quote HistoryQuoted: So far as a newbie I have found the hardcore lifting dudes to be less judgemental than the soccer mom that needs a new humble brag pic for FB. YMMV. |
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Posted: 11/23/2018 2:56:34 PM EDT
[#2]
Adam Thrall and Athlean-X are probably my 2 favorites. Thought Thrall kinda hurt my feels with his recent comments about Titan. |
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Posted: 11/23/2018 3:02:10 PM EDT
[#3]
Quote HistoryQuoted:
You might have hurt Alan's feelings by calling him Adam! Quote HistoryQuoted:
Adam Thrall and Athlean-X are probably my 2 favorites. Thought Thrall kinda hurt my feels with his recent comments about Titan. 
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Posted: 11/28/2018 8:58:44 AM EDT
[#4]
Weather has been bad and with work and the holiday I’ve not been able to get to the gym for the bike. Back to doing my core and weight work at home. I can get about 45 min worth.
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Posted: 11/28/2018 3:36:48 PM EDT
[#5]
Quote HistoryQuoted: If you approached your average "strongest guy in the gym" and asked him for a spot or if he could check your form, I would bet the vast majority of them would be more than happy to help (provided you don't interrupt their workout), they are well past that stage of trying to prove anything to anyone, and want people to do the best they can do safely. and if they say "nothing, everything looks great" they probably don't know what they are talking about. everyone has something they can improve on. |
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Posted: 12/2/2018 7:36:58 PM EDT
[#6]
Haven't been in the pool for about 4 months. Decided to go today. Did 2000 yards/1.1 miles in about an hour without issue. Felt really good to be back in the water. My knees feel fabulous.
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Posted: 12/2/2018 11:15:09 PM EDT
[#7]
Quote HistoryQuoted: Good advice here. Also add some sets (after squats) of leg extensions. |
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Posted: 12/9/2018 9:28:51 PM EDT
[#8]
I feel great. I’m back in the pool - needed to work on my diving kicks, plus I wanted to change things up from the bike. I’ve done 2000 yards / 1.1 miles in 1 hour 3x the past week. Today I was feeling great and just booked in the pool. Knocked 10 minutes off my time even from yesterday! Been doing the squats, core, and weight work at home every other day. Had to bring a scuba tank in from the car today. I was able to carry it without my sciatica hurting. Better arm strength, too! Getting some decent definition in upper arms. I’m also able to handle stairs much easier due to the squats.
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Posted: 12/12/2018 11:42:01 PM EDT
[#9]
I finally got my doubles back from the dive shop, all out together. The entire thing with two tanks, stainless steel backplate, regulators, etc. weighs about 80 lbs.
I put the whole set up in my comfy, overstuffed chair at home and got into harness. I was able to get out of chair (bracing myself on arms) and I walked around my apartment for a few minutes. Did the same tonight. I wouldn’t have been able to do that much without the working out I’ve already done. Heavy, but doable. This is the setup. 
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Posted: 12/15/2018 11:26:13 PM EDT
[#10]
That is pretty cool. One of my goals for 2019 is do some diving.
Maybe I shouldn't have clicked in this thread. Lifting had been doing wonderous things for my knee. Yesterday I had a weird feeling on the IT band during a squat, thought maybe it was too much weight so took it down a bit. Nope, guess I need to give squats a break. 
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Posted: 12/15/2018 11:34:39 PM EDT
[#11]
Quote HistoryQuoted:
That is pretty cool. One of my goals for 2019 is do some diving. Maybe I shouldn't have clicked in this thread. Lifting had been doing wonderous things for my knee. Yesterday I had a weird feeling on the IT band during a squat, thought maybe it was too much weight so took it down a bit. Nope, guess I need to give squats a break. I’ve dealt with knees, hips, SI joint, groin, piriformis, and IT band. They all have felt better immediately after squatting and they all have gone away by sticking with it. Trying to force my body out of its woeful atrophy has sucked and has come with some discomfort. Doing the hard stuff is fixing me. |
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Posted: 12/15/2018 11:55:27 PM EDT
[#12]
Quote HistoryQuoted:
Keep doing the squats to keep blood flow going to it. Back off the weight if you have to but work it through the full range of motion, maybe with high reps, to rehab it. I’ve dealt with knees, hips, SI joint, groin, piriformis, and IT band. They all have felt better immediately after squatting and they all have gone away by sticking with it. Trying to force my body out of its woeful atrophy has sucked and has come with some discomfort. Dong the hard stuff is fixing me. Quote HistoryQuoted:
Quoted:
That is pretty cool. One of my goals for 2019 is do some diving. Maybe I shouldn't have clicked in this thread. Lifting had been doing wonderous things for my knee. Yesterday I had a weird feeling on the IT band during a squat, thought maybe it was too much weight so took it down a bit. Nope, guess I need to give squats a break. I’ve dealt with knees, hips, SI joint, groin, piriformis, and IT band. They all have felt better immediately after squatting and they all have gone away by sticking with it. Trying to force my body out of its woeful atrophy has sucked and has come with some discomfort. Dong the hard stuff is fixing me.  Years of compensating for pain had weakened the knee.Basically 95% of my main was due to the ITB problems. Squatting made a HUGE difference. Like I went from being in constant pain to hardly any pain at all. I am squatting what I consider a decent amount of weight, my PR is around 325 for 3 reps. No pain. I have become a squatting nut. 3x a week, 5x5. It has done wonders. 
Normally the pain is numbness/"needles" along the left side above my left knee. A few weeks ago I started having the same feeling right across the top of my kneecap. Friday I was squatting around 240 went I felt a weird pressure about 6" above my knee, roughly where the IT band runs. Second rep it felt a little stronger. I wasn't pain so much as like someone squeezing really hard. I immediately dropped the weight to about 135 and it was still a lot of pressure and I stopped. Since then it has been constant "pins and needles" across the left side of my knee. I suspect being in a cold gym didn't help and I suspect I have some tearing of the IT band. Going to see where it goes. Next week I will try some bare bar squats and see what happens. |
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Posted: 12/16/2018 12:07:43 AM EDT
[#13]
Quote HistoryQuoted: Here is the weird thing. The mechanics of my knee were damaged when I was a kid, at one point the doc told me to have surgery. I declined. A couple of year ago I asked my PCP about it and he sent me to a PT that said the knee felt fine, but I was a fatass and needed to strengthen it. Years of compensating for pain had weakened the knee.Basically 95% of my main was due to the ITB problems. Squatting made a HUGE difference. Like I went from being in constant pain to hardly any pain at all. I am squatting what I consider a decent amount of weight, my PR is around 325 for 3 reps. No pain. I have become a squatting nut. 3x a week, 5x5. It has done wonders.
Normally the pain is numbness/"needles" along the left side above my left knee. A few weeks ago I started having the same feeling right across the top of my kneecap. Friday I was squatting around 240 went I felt a weird pressure about 6" above my knee, roughly where the IT band runs. Second rep it felt a little stronger. I wasn't pain so much as like someone squeezing really hard. I immediately dropped the weight to about 135 and it was still a lot of pressure and I stopped. Since then it has been constant "pins and needles" across the left side of my knee. I suspect being in a cold gym didn't help and I suspect I have some tearing of the IT band. Going to see where it goes. Next week I will try some bare bar squats and see what happens. |
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Posted: 12/16/2018 11:08:13 AM EDT
[#14]
It was mentioned in an earlier post that I should be able to get an hour workout with core/weight work.
What specifically should I be doing to get that hour? Right now I’m getting about 35 min. |
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Posted: 12/21/2018 11:31:04 PM EDT
[#15]
Get the thick neoprene knee sleeves made for power lifters. Makes a big difference.
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Posted: 12/22/2018 4:49:19 PM EDT
[#16]
Physical therapist specialized in sports med. You need one. Insurance usually covers but if not lets be honest if you can afford diving you can pay out of pocket.
They will know how to diagnose your strength issue and build it. Most people with weakness actually have unbalanced muscles they might be strong but not balanced. Yoga is good too |
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Posted: 12/23/2018 1:00:02 AM EDT
[#17]
Quote HistoryQuoted:
I finally got my doubles back from the dive shop, all out together. The entire thing with two tanks, stainless steel backplate, regulators, etc. weighs about 80 lbs. I put the whole set up in my comfy, overstuffed chair at home and got into harness. I was able to get out of chair (bracing myself on arms) and I walked around my apartment for a few minutes. Did the same tonight. I wouldn't have been able to do that much without the working out I've already done. Heavy, but doable. This is the setup. https://www.AR15.Com/media/mediaFiles/279183/F29439D5-2D7D-4BC0-B8A9-1197B5961D33-769166.jpg  Yeah that got my attention when I tried to stand up.I'll second the neoprene knee sleeve post - they helped tremendously with my knee pain post workout. |
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Posted: 12/23/2018 1:00:58 AM EDT
[#18]
Quote HistoryQuoted:
It was mentioned in an earlier post that I should be able to get an hour workout with core/weight work. What specifically should I be doing to get that hour? Right now I'm getting about 35 min. |
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Posted: 12/23/2018 10:56:42 AM EDT
[#19]
Quote HistoryQuoted:
It was mentioned in an earlier post that I should be able to get an hour workout with core/weight work. What specifically should I be doing to get that hour? Right now I’m getting about 35 min. |
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Posted: 12/23/2018 3:16:08 PM EDT
[#20]
Quote HistoryQuoted:
You’ll have the best success with a well thought out program. Which one are you using? Quote HistoryQuoted:
Quoted:
It was mentioned in an earlier post that I should be able to get an hour workout with core/weight work. What specifically should I be doing to get that hour? Right now I’m getting about 35 min. I am doing: Dumbbell squats (5lbs in each hand) Chalice squat (10lb held with both hands) Glute bridges (unweighted) Crunches (not sit ups) Standing pushups (can’t do regular ones and modified hurts my knees) Clamshell (recommended by PT earlier this year) Bicep curls Tricep extensions(? Not sure what it’s called) Rows (? One knee on chair and using weight in one hand) Weight with arms straight out to sides (not sure what it’s called) Thing where you’re on your on your back and bicycling legs in air (good for abs) |
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Posted: 12/23/2018 3:24:24 PM EDT
[#21]
Quote HistoryQuoted:
Do you have soreness the next day, or the second day? Intensity beats time. I really pushed it in the pool yesterday - did my 2000 yards in 50 minutes.Frankly, I sometimes think my sciatica is more of a problem than my knees. |
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Posted: 12/23/2018 3:59:07 PM EDT
[#22]
Quote HistoryQuoted: No knee soreness. Right now my ass hurts. I really pushed it in the pool yesterday - did my 2000 yards in 50 minutes.Frankly, I sometimes think my sciatica is more of a problem than my knees. The exercises you are doing seem well thought out and effective. Chalice squats are a royal bitch. |
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Posted: 12/23/2018 4:03:38 PM EDT
[#23]
Quote HistoryQuoted:
Nice. I made the usual guy mistake with my first set of doubles and went twin 130s Yeah that got my attention when I tried to stand up.I'll second the neoprene knee sleeve post - they helped tremendously with my knee pain post workout. |
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Posted: 12/23/2018 5:58:24 PM EDT
[#24]
Quote HistoryQuoted:
Sweet Jesus, is anyone actually reading the danged thread? I am not following any specific program. I am doing: Dumbbell squats (5lbs in each hand) Chalice squat (10lb held with both hands) Glute bridges (unweighted) Crunches (not sit ups) Standing pushups (can’t do regular ones and modified hurts my knees) Clamshell (recommended by PT earlier this year) Bicep curls Tricep extensions(? Not sure what it’s called) Rows (? One knee on chair and using weight in one hand) Weight with arms straight out to sides (not sure what it’s called) Thing where you’re on your on your back and bicycling legs in air (good for abs) Quote HistoryQuoted:
Quoted:
Quoted:
It was mentioned in an earlier post that I should be able to get an hour workout with core/weight work. What specifically should I be doing to get that hour? Right now I’m getting about 35 min. I am doing: Dumbbell squats (5lbs in each hand) Chalice squat (10lb held with both hands) Glute bridges (unweighted) Crunches (not sit ups) Standing pushups (can’t do regular ones and modified hurts my knees) Clamshell (recommended by PT earlier this year) Bicep curls Tricep extensions(? Not sure what it’s called) Rows (? One knee on chair and using weight in one hand) Weight with arms straight out to sides (not sure what it’s called) Thing where you’re on your on your back and bicycling legs in air (good for abs) |
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Posted: 12/23/2018 7:12:58 PM EDT
[#25]
Quote HistoryQuoted: How many setsxreps and how much do you increase the weight each time? I just went from 5lb to 10lb dumbbells for my arm weight work. Otherwise weight hasn’t been increased. |
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Posted: 12/23/2018 7:42:43 PM EDT
[#26]
At this point, you’ve adapted to the stress you’ve put on your body. It’s just exercise, not really strength building. There are positive benefits to exercise - burns calories, improves mobility, occupies your time - but you get those same benefits in a Strength program.
Strength is gained through stress, recovery and adaptation. If you are not increasing the stress, your body has nothing new to adapt to. So you’ve got to increase the stress. The easiest way to increase stress for a beginner is to progressively increase the weight. There is more to it, such as lower reps (3-6 range) and higher weights is usually a more effective at improving strength. Diet, sleep, etc. You are asked which program you follow, because programming adds intelligence to what you’re doing. Aimlessly following a mixed bag of exercises usually results in early plateauing followed by frustration and abandonment of the effort. It’s a waste of time. If you truly want to get stronger, follow an established strength program for novices. Work with a knowledgeable person to adapt the program to your current limitations. Push yourself to overcome those limitations as you improve your strength. Or don’t. |
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Posted: 12/23/2018 8:48:32 PM EDT
[#27]
Quote HistoryQuoted:
At this point, you’ve adapted to the stress you’ve put on your body. It’s just exercise, not really strength building. There are positive benefits to exercise - burns calories, improves mobility, occupies your time - but you get those same benefits in a Strength program. Strength is gained through stress, recovery and adaptation. If you are not increasing the stress, your body has nothing new to adapt to. So you’ve got to increase the stress. The easiest way to increase stress for a beginner is to progressively increase the weight. There is more to it, such as lower reps (3-6 range) and higher weights is usually a more effective at improving strength. Diet, sleep, etc. You are asked which program you follow, because programming adds intelligence to what you’re doing. Aimlessly following a mixed bag of exercises usually results in early plateauing followed by frustration and abandonment of the effort. It’s a waste of time. If you truly want to get stronger, follow an established strength program for novices. Work with a knowledgeable person to adapt the program to your current limitations. Push yourself to overcome those limitations as you improve your strength. Or don’t. |
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Posted: 12/23/2018 9:43:52 PM EDT
[#28]
Quote HistoryQuoted:
At this point, you’ve adapted to the stress you’ve put on your body. It’s just exercise, not really strength building. There are positive benefits to exercise - burns calories, improves mobility, occupies your time - but you get those same benefits in a Strength program. Strength is gained through stress, recovery and adaptation. If you are not increasing the stress, your body has nothing new to adapt to. So you’ve got to increase the stress. The easiest way to increase stress for a beginner is to progressively increase the weight. There is more to it, such as lower reps (3-6 range) and higher weights is usually a more effective at improving strength. Diet, sleep, etc. You are asked which program you follow, because programming adds intelligence to what you’re doing. Aimlessly following a mixed bag of exercises usually results in early plateauing followed by frustration and abandonment of the effort. It’s a waste of time. If you truly want to get stronger, follow an established strength program for novices. Work with a knowledgeable person to adapt the program to your current limitations. Push yourself to overcome those limitations as you improve your strength. Or don’t. You want to get strong and overcome your knee issues. Random exercise won’t do it. Programmed training will. Since frayedknot is being uncharacteristicly polite, I’ll do his thing: Stop being weak. Lift heavy things. (As mentioned earlier in this thread, I overcame knee and back pain by lifting heavy things.) |
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Posted: 12/24/2018 11:29:13 AM EDT
[#29]
Quote HistoryQuoted: 3 sets of 10 reps each. Exceptions: crunches I do 100 reps. I just went from 5lb to 10lb dumbbells for my arm weight work. Otherwise weight hasn’t been increased. , but he has a point. I am nothing short of amazed how much change there has been in my stomach area since doing squats/deadlifts.
 The TRUTH about Abs |
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Posted: 12/24/2018 11:37:01 AM EDT
[#30]
Quote HistoryQuoted: Never let it be said that @frayedknot doesn’t tailor his message to his audience. You want to get strong and overcome your knee issues. Random exercise won’t do it. Programmed training will. Since frayedknot is being uncharacteristicly polite, I’ll do his thing: Stop being weak. Lift heavy things. (As mentioned earlier in this thread, I overcame knee and back pain by lifting heavy things.) I am going to add that Marie needs to go to a weight gym and seek professional advice/instruction. It costs up-front but it’s cheap in the long run. There may be a lifting ARFcomer in the area that could give her advice and basic instruction on her form. |
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Posted: 12/24/2018 4:59:34 PM EDT
[#31]
Quoted: Never let it be said that @frayedknot doesn’t tailor his message to his audience. You want to get strong and overcome your knee issues. Random exercise won’t do it. Programmed training will. Since frayedknot is being uncharacteristicly polite, I’ll do his thing: Stop being weak. Lift heavy things. (As mentioned earlier in this thread, I overcame knee and back pain by lifting heavy things.)
Quoted: Well, he is basically copy and pasting Mark Rippetoe. I am going to add that Marie needs to go to a weight gym and seek professional advice/instruction. It costs up-front but it’s cheap in the long run. There may be a lifting ARFcomer in the area that could give her advice and basic instruction on her form.
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Posted: 12/24/2018 5:28:41 PM EDT
[#32]
Quote HistoryQuoted: Sweet Jesus, is anyone actually reading the danged thread? I am not following any specific program. I am doing: Dumbbell squats (5lbs in each hand) Chalice squat (10lb held with both hands) Glute bridges (unweighted) Crunches (not sit ups) Standing pushups (can’t do regular ones and modified hurts my knees) Clamshell (recommended by PT earlier this year) Bicep curls Tricep extensions(? Not sure what it’s called) Rows (? One knee on chair and using weight in one hand) Weight with arms straight out to sides (not sure what it’s called) Thing where you’re on your on your back and bicycling legs in air (good for abs) 
You'll find you have great success with a well thought out program, what you're doing now won't keep you in balance very well, and you really want a well balanced development. A lot of knee pain, especially in runners but I wonder if swimming with fins does the same, is from an imbalance in the size/strength of the quad versus the ham/glute. If you do proper deadlifts, squats and rows you'll find you're very symetric about muscles in the front and back of your body and many issues will resolve in the knees and shoulders. A weak back will cause a huge number of complications, and most of them can be fixed with a well thought out, balanced and progressive program. And you don't have to be competing in strongman to use a real program, in fact you'll have some mind-blowing successes from them for the first year. Want to feel 15 years younger? Use a program. |
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Posted: 12/26/2018 10:29:20 PM EDT
[#33]
FWIW I have gone back to squatting. I seem to have done "something" to my knee a few weeks ago and I am still having some tingling issues, but seems to be strong. I have not done any real heavy lifting, but I suspect it was just an issue of being too cold.
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