The Strength Shop 19 Q & A

[yyportne]

I strained some muscles right under my ribs (abs) doing deadlifts. It was the same weight (315lb for 5reps) I did the prior week so it was not like I was trying to break any records (maybe more reps but not weight). I can not tell if it is because I did not warm up properly or I just did not have it in me and pushed too hard (aka overtraining).

Can you give me an idea of a proper warm up? Deadlifts for example. I usual just do something like 50% 75% and then get right into it (100%).

[Polarcupcheck]

What do you think about the good morning exercise? What cautions? What technique?

My lower back feels weak, and I'm sure it is. I have no serious weights besides some Olympic dumbells, and enough to easily load up and 80+ lbs. dumbell. Should I just keep adding weight to that thing and put it on the back of my neck?

[mwich40]

I love good mornings, do them. A barbell would be best, but if you only have a db, it would be ok. just keep your feet flat, sit back onto your heals and push your butt way back letting the weight drop down over your center of mass(middle of foot) your cautions are to not be a dumbass and go too heavy too soon, do not round your back. Perfect form with lighter weight will benefit you the best, good luck

[Polarcupcheck]

Thus far some DOMS in the hamstrings only. My progression is kind of an aggressive linear. I started with bodyweight, did 15 reps and quit. Once the DOMS goes away, add a 2.5 lbs. plate, and go for another 15 reps. I just keep adding 2.5 lbs. every time I work it for one set. It seems I'm going at like 2-3 time per week pace, because of hamstring soreness. Once, I hit my 15 rep max, I'll reprogram from there. Sound good for now?

[mwich40]

I'm a fan of picking a plan and sticking with it, everything works, just not forever. Keep posting on your progress

[Polarcupcheck]

Here is something you might find interesting. Prior to starting good mornings, I did nothing but pistol progressions and biking for my legs. Yet, after starting good mornings, I was immediately sore. Apparently, that is how little those exercises cause adaptations in the hamstrings.

Another thing that is interesting. Despite still having hamstring soreness, my pistol performance was better today than the day before. Not even close to PR level, but due to a one day deload, I was able to ...

[Polarcupcheck]

Recover somewhat and do better despite my hamstrings being sore. I wasn't going to do any, but said, ah, what the hell, lets see how it affects my performance. Surprising.

If was giving someone leg training advice, I would likely tell them to include a seperate posterior chain exercise if they plan on utilizing pistol squats. The fatigue, thus far, does not seem to crossover much.

[mwich40]

are you incorporating any deadlift variations and swings?

[Polarcupcheck]

No.

Basically, my focus was on the pistol for a few reasons. The first being that I wanted to see what kind of leg strength I could develop without external resistance. In other words, for free. LOL Two, because I learned from trial and error that the pistol was good for tennis speed, and I plan on playing again by summer.

Legs = Pistols, good mornings , and bike 3-8 miles about 2-3 times a week.

[Polarcupcheck]

After about a week and a half, I no longer experience DOMS following a 1 set session, despite adding another 2.5 lbs. (up to 7.5 lbs. on the back of my head. Flexibility seems to have improved, too, but that may be due to my regular stretching routine.

[dgwear69]

what is the best way to constantly increase your bench and squat

[mwich40]

without getting into specifics, I would say it is hard to beat the simplicity of Jim Wendler's 5-3-1 program. For beginners, a linear progression is they way to go. every week, just put more weight on the bar or do a few more reps. That obviously does not last forever, but works perfectly for newbies up to about 3-6 months of consistent hard training. After that you are entering intermediate levels where more intelligent design is required, but not much.

[mwich40]

Ask yourself, "Am i putting in the constant increasing effort to get constant increasing results?" you might just need a new accessory lift or two, work harder on your standing press, or pulls. A lot of people stall on their bench progress because of their lack of program completeness. They do not work as hard on pullups and handstandpushups and rows as they do lying on their back pushing their bench. Same for squat, are you training sticking points? where is the weakness? Top or bottom?

[CoolRaul28]

just curious, how much weight was on that bar when you did those pistols at the end of the vid? Never seen em down like that, with a barbell. coolness.

[mwich40]

it looks like 25lb bumps, so 95 lbs total. I can do it with at least 115, it is a cool exercise.

[dgwear69]

how important are max sets of benching to you? If not what are importants (High jump, deadlift, number of pull ups)

[mwich40]

i am not that concerned with Max effort bench personally, but i would be if it was relevant to my sport. That does not mean that I do not bench heavy, or I do not think it is important. I think everyone should know how to push really hard. All the things you mentioned should be performed to a satisfactory standard , but again, relevant to your sport. Most athletes do not need powerlifter numbers, but real quality strength is a great thing, especially relative strength, SO DO BODYWEIGHT MOVES!

[w0y1z92753]

Matt I really enjoy what you do. I am a mid thirties returning to training. I used to play a lot of sport, but gym work was military style body weight stuff or body builder type exercises. Im really interested in the olympic style lifts that you do. For those of us who cant make it to your strength shop (im in australia), could you do a video on the basics of some of your olympic lifts?im sure i could find em elsewhere on here but im confident you know what your doing

[mwich40]

sure

[w0y1z92753]

Thanks mate, much appreciated.

[yourtuberr]

What do you eat?

how much?

How often?

[mwich40]

i try to eat as naturally as possible, i recommend my athletes eat a quality protein with every meal, like eggs, poultry, fish, lean beef, and lots of vegetables, especially your leafy greens, broccoli, spinach, kale, asparagus, add some steel cut oats and yams and a few beans, lots of nuts and seeds, avocados olives and olive oil, get some fruit in there and you're good to go. I eat 5-6 times a day. If i wanted to gain weight, i would eat 2-3 times a day, gorging myself with massive portions

[ZEvenEsh]

well said Matty, as always, highly impressive and very motivating, see you soon bruddah!

[MarkusDT]

Great video, so glad you answered me. The answer is what I expect. Cheers

[TheAmericanCreep]

They need a place like this to train in NYC, no fancy nonsense, just alotta ass kicking awsomeness.

[mwich40]

No equipment at all, no bars, no bells, no logs, no rocks, just the spirit and the mind powering the body towards athletic advancement...coming up!

[mwich40]

I've been told to get a haircut for weeks, looks like my noncompliance has finally caught up with me. I'm going for a cut right now! Thanks for the reality check, dogmandu69

[dogmandu69]

I say this is a perfect man, a sports complex, a strong man. but is is hairdresser? just a joke nothing nasty.

[murdanivia]

you're a beast! keep the vids coming. could you do one on using body weight exercises only. no gym no equipment.

[mwich40]

Anyone speak French?

[x3m4s]

I am a Bulgarian, but I speak French. Translation:

"This man is a complete athlete, he is perfect. The only shortcoming is his haircut"

[dogmandu69]

cet homme est un athléte complet , il est parfais . je lui reprocherais juste sa coupe de cheuveux .  mdr

[kirksman]

w00t??"