|
Post by Deleted on May 4, 2007 13:22:42 GMT -5
my first posting on this site. I have competed in one USAPL and one RAW Federation. I am 56, 181 seeking advice on flexibility exercises to help with the squat and deadlift events. The Illinois USAPL is coming up may 12. jerry
|
|
jp
Full Member
Posts: 183
|
Post by jp on May 5, 2007 12:20:14 GMT -5
my first posting on this site. I have competed in one another fed and one RAW Federation. I am 56, 181 seeking advice on flexibility exercises to help with the squat and deadlift events. The Illinois another fed is coming up may 12. jerry HI Jerry, Welcome to the site. I'm a 181 as well. I compete in the Master's Division too (I'm 45).....generally what I do is a few minutes of stretching - especially the hip and groin area - with standard stretches. I also perform, several light sets of squats with the bar only and sit in the low position for a few seconds until my hips and knees feel loose. For the deadlift, I pretty much do the same thing. I just make sure my lower back is warmed up properly....I pull sumo style. To work on my flexibility, I pull 3 sets of 3 while standing on 45 pound plates after my regular sumo workout sets. Because of the increased length of the pull, I feel the stretch in my hamstrings and lower back. I do these slowly as well....no speed reps here. I also work my hamstrings with my seated leg curl machine (my garage gym is well stocked) at every squat and deadlift workout....it makes a tremendous difference in my ability to get into the low squat and starting deadlift positions. I also do lots of barbell side bends, and weighted Roman chair sit-ups. These all help with keeping my core strong (of course) but I also notice that if I slack off on them, my flexibility in my back goes to Shoot....LOL!! Good luck on May 12th.....hit 9 for 9!! Cheers, John
|
|
|
Post by Deleted on May 7, 2007 6:46:39 GMT -5
jp: thanks for the prompt response re flexibility. Should stretching be a daily thing or just days I squat/deadlift? I am not familiar with the roman chair sit ups terminology. I just started lifting heavy at 56 in 2006. I have avoided serious injuries so far. The young man training with me says that I do not eat right and do not stretch right. It is time for me to get more disciplined if I plan to stay in this game and not hurt myself. The May 12 event is in my hometown. Lot of friends will be there : some out of disbelief and some to see If I really will put that singlet on in public! Thanks for the advice. Jerry
|
|
|
Post by 3speed on May 7, 2007 7:19:39 GMT -5
Jerry, I, too, am a master lifter. I stretch daily, but I do not do any static stretching before I workout. The most important thing - especially as we have gotten older - is to make sure you are warmed up before you start lifting. I generally start my workout with an easy 5 minute ride on the bike just to start warming up and get the blood flowing. Getting the muscles active helps flexibility immediately. I then move on to some dynamic stretching and then start my lifts. Static stretching before a strength workout can reduce your absolute strength by as much as 10%.
I do not know anything about your partner but I always caution people to be careful about gym advice. Very few people there have any clue as to what they are doing. The key to success in this sport is sticking with it - longevity. The key to longevity is a balanced, disciplined approach to lifting..........don't bench without working the rear delts hard........do not neglect the central stabilizers. A lot of heavy standing ab work will not only aid your flexibility, it is a must if you want to squat heavy.
I was at a meet a few months where a gentlemen in his 50's was competing for the first time - at 275 I believe. It was also the first time he had worn a singlet. A friend called during the competition and asked his wife how he looked in the singlet. She told the friend that her husband looked like Humpty Dumpty wearing a slingshot. You gotta love this game.
|
|
|
Post by Deleted on May 7, 2007 10:12:58 GMT -5
thank-you 3 speed! what is the difference between static and dynamic stretching. What are some examples of standing ab work? jerry
|
|
|
Post by 3speed on May 7, 2007 15:49:53 GMT -5
Static stretching is the type most people are familiar with.......you hit a stretch position and hold it for 20-30 seconds. Dynamic stretching involves constant motion........using a broom stick for side bends or rotations......after the bike, jumping and landing softly in a deep squat position.
Standing ab work: Barbell side bends, standing crunches using a rope on the tricep pushdown machine or kneeling crunches done the same way.
|
|
|
Post by Deleted on May 7, 2007 19:52:43 GMT -5
all things that I do not do or like to do (imagine that) I will start today.six days till the meet. Should I stretch every day or will that make me too sore since I am so late at starting this?
|
|
jp
Full Member
Posts: 183
|
Post by jp on May 10, 2007 9:56:44 GMT -5
jp: thanks for the prompt response re flexibility. Should stretching be a daily thing or just days I squat/deadlift? I am not familiar with the roman chair sit ups terminology. I just started lifting heavy at 56 in 2006. I have avoided serious injuries so far. The young man training with me says that I do not eat right and do not stretch right. It is time for me to get more disciplined if I plan to stay in this game and not hurt myself. The May 12 event is in my hometown. Lot of friends will be there : some out of disbelief and some to see If I really will put that singlet on in public! Thanks for the advice. Jerry HI Jerry, I don't stretch as much as I should. Typically its just before my workouts. The Roman chair sit up is really just anything where you can sit and hook the top of your feet under something. You perform a sit up, but since you're elevated, body never touches the floor....many gyms when I first started training (like a 100 years ago....LOL!!!) had these seats/devises. JP
|
|
|
Post by 3speed on May 10, 2007 10:22:12 GMT -5
Jerry, Sorry for the late response. My 1yo killed my computer.
Dynamic stretchig shouldn't make you sore unless you get extreme with it. Do the static stretching after your workout when you have the best range of motion......just don't get aggressive and overdo it.
Quote "all things that I do not do or like to do (imagine that)"
I just read an excellent article on this. The general idea is as follows: After you reach a certain point, you do not get stronger by doing what you like to do. You get stronger by bringing up your weaknesses. That involves doing things that you do not like to do. If you did, they would not be a weakness in the first place.
I was very impressed with the simplicity of it. I constantly tell people that you get stronger by first identifying your weak point and then working to make it stronger. You then identify a new weak point and the process repeats itself.
|
|
|
Post by biglifter on May 10, 2007 16:24:20 GMT -5
HI Jerry, I don't stretch as much as I should. Typically its just before my workouts. The Roman chair sit up is really just anything where you can sit and hook the top of your feet under something. You perform a sit up, but since you're elevated, body never touches the floor....many gyms when I first started training (like a 100 years ago....LOL!!!) had these seats/devises. JP If this helps visualize it, here is a link to the roman chair I use in my home gym (it also doubles as a hyperextension). Feet hook under the bottom cushions, top cushions are behind the knees and just lean back until upper body is parallel to the floor. If you really want to enjoy the ride, hold a plate to your chest when doing the movement. www.newyorkbarbells.tv/9264.html
|
|
jp
Full Member
Posts: 183
|
Post by jp on May 10, 2007 18:11:39 GMT -5
"If this helps visualize it, here is a link to the roman chair I use in my home gym (it also doubles as a hyperextension). Feet hook under the bottom cushions, top cushions are behind the knees and just lean back until upper body is parallel to the floor. If you really want to enjoy the ride, hold a plate to your chest when doing the movement."
Exactly! Only, I use my bench which goes from a deep decline to a high inlcine. I just drop the back board down to the lowest position and do my sit ups that way.....works like a champ.
JP
|
|
|
Post by Deleted on May 11, 2007 6:45:00 GMT -5
thanks to all on the stretching advice. I compete tomorrow in a state meet here in southern Illinois. This will be my third meet ever. We do have that Roman chair where I work out. I, wrongly, have a routine that I now see applies to my strengths and avoids my weaknesses. I will get better! Weigh in tonight; have 1.5 pounds to lose! One more question: what does the Karma: thing mean in the poster's identification box?
|
|
|
Post by biglifter on May 11, 2007 9:51:59 GMT -5
Hi Jerry. Best of luck in the meet. You have some great support on this site. The Karma thing is kinda like a reputation status of members. If someone has a great post or offers up something very helpful you can click on exalt by their user name and throw 'em a karma point. Smite is the opposite, reserved for the occasional knucklehead who posts something offensive. Again, best of luck in the meet and be sure to post the experience afterwards.
|
|
jp
Full Member
Posts: 183
|
Post by jp on May 11, 2007 16:16:27 GMT -5
Jerry,
Good Luck at your meet!!
Remember, open with something you can triple so there's no doubt you'll get the lift....try 100 to 102% for the second attempt and anywhere from 102 to 107% for the third attempt. I've had my best luck at meets with this advice.....I've never bombed out of a meet.
May all your lights be white! Nine for nine......
Cheers,
JP
|
|
|
Post by Deleted on May 12, 2007 18:35:17 GMT -5
just got home from the Illinois another fed meet.Won meet and Set state record in squat at 286 for my weight; pr for me but no record in the bench at 253; hit my opener on deadlift at 336 then jumped to 407 to attempt to break my state record; first attempt two red lights because my hips were not back far enough; second attempt two red lights becuase myh right shoulder was not back far enough! Oh well, the weight went up pretty easy-- guess I need to work on my closeout form. The week of stretching helped me in the squats. I feel like I left 20 pounds on the table. I am leaving for richmond, va for nine or so days to see grandson.. I will hit some exalt buttons for you all when I get back! Thanks for all the advice! jerry
|
|
|
Post by 3speed on May 12, 2007 18:56:38 GMT -5
Great news. Congratulations on the record and the PR.
Enjoy the break and the grandson.
|
|
|
Post by biglifter on May 13, 2007 9:09:35 GMT -5
That's some great lifting Jerry. Congrats on the pr and state record!!! Very impressive.
|
|
fatty
Full Member
Posts: 130
|
Post by fatty on May 20, 2007 21:42:15 GMT -5
Great lifting Jerry
|
|
|
Post by Deleted on May 21, 2007 18:40:23 GMT -5
let me clarify those lifts I did on May 12: I was allowed to use a single ply polyester bench shirt (new gizmo for me)=it added 23 pounds to my raw pr; I was allowed to use a squat suit and knee wraps that I borrowed=it added 55 pounds to my raw pr:
|
|
|
Post by Deleted on May 23, 2007 7:08:31 GMT -5
met with a karate instructor last night. after he rolled in the floor at my rigiity, he gave me an exercise that I think will help in my hip movements: stand behind a kitchen chair and do roundhouse kicks over the back of the chair, right leg counterclockwise 10 times then clockwise ten times; left leg the same. I have to use the seat of the chair at this time. will work my way to where I can clear the back of the chair with each rotational kick.
|
|
|
Post by phillipwylie on Jun 7, 2007 0:40:44 GMT -5
|
|
|
Post by gridironcoach on Mar 31, 2008 17:45:53 GMT -5
Hello,I also think it is imperitive to work the core--The Abs!This will help with back issues also.I like to do Good Mornings and straight leg deadlifts.Hamstrings and lower back.The romanian deadlift is another one.It looks like the SDL,but you have more of a bend in the knees and do not go down as low.I know these are lifts,but done with a bar or stick ,they could be stretches.hope this helps!Gridironcoach
|
|
|
Post by pwrlftr on Apr 25, 2008 12:27:28 GMT -5
Some really good posts here. All of us old guys are pretty in tune with flexibility. Might I suggest that you purchase, borrow, etc. the CD entitled Magnificent Mobility. Erick Cressey who is the main author is a power lifter who writes on several major sites such as Westside's Elite Fitness and Testosterone Nation. Eccentially his tape is groups of dynamic stretching and rehab exercises based on a lot of areas such as pilates, yoga, bossu (sp) ball etc. Dynamic or mobil stretching is the newest high tech answer for athletes. I am 57 and have lifted since 16 so I guess a little over 40 years now. I could tell you my accomplishments in the sport but it really doesn't matter. What matters is what I have learned through injury and poor training habits. Last year while preparing for the AAU World Championships I managed to crunch a couple of disks in my back. This led to some spinal injections, a tremendous amount of pain and finally rehab. I utilized magnificent mobility exercises for this and then discovered they also helped me in my every day training. By the way I don't work for Erick Cressey, don't know him personally and gain nothing from the sale of his CDs. I do however recognize a good product when I see it.
Also two exercises of my own that I absolutely love for flexibility and warm up are the dumb bell split snatch and good mornings while seated on the floor with and empty bar. The dumb bell exercise is simply a one arm snatch dropping into a split stance. Do a few on each side. The other is self explanatory.
I believe that two things are absolutely necessary at the Master's age to avoid injury and achieve results. First a routine that fits you and pushes you without overtraining. Second maintaining overall health which includes of course diet, cardio, and flexibility. Besides power lifting I run 1/2 marathons, practice several martial arts, pilates, and mountain biking. I maintain 10-12% body fat and eat a 50/30/20 protein/carb/fat diet.
I got away from the main topic here but in essence it is all vital to the point that you cannot neglect anything as you age if you want to keep lifting. I intend to lift in a few more meets before I'm done.
|
|
|
Post by mutt on May 16, 2008 10:34:11 GMT -5
Jerry, I think you're on to the right idea with the Martial arts stretching. I purchased a Versaflex to assist me with stretching my groin. In four months I've gone from only being able to get my legs at 90 degrees, to 140 degrees.
|
|