backinshape - Tumblr blog

[backinshape]

Deadlift- problems with stabilisation and depth of movement.

Three most important exercises in my workout plan are deadlift, squat and bench press. While my break and disease made forced me to lift lesser weights it was especially visible in deadlift. Even with 30-40 percent of usual lift I was wobbling and couldn't keep right position for long. The lower the barbell was the worse it was. It was caused by two big factors:

Bad stabilisation(weak core) - to fix it I have core workout as training. Few exercises that I think do great job are: farmer's walk, plank, ab roll( but I'm currently to weak for that one). I also like to throw in there hanging leg raises, cable crunches and something for obliques. Last 3 are not greatest for core strength but are nice for estetics.

Bad depth of movement - I'm not sure if that's the correct term so to clarify what I mean by that - due to not doing deadlifts for few months my body isn't used to movement, the deeper I go the worse it is. To fix that i started doing rack pulls instead of original deadlift and I'm gradually lowering the rack. Once I'm comfortable with movement again I'll start doing regular deadlifts again. Important note - rack pulls and deadlift shouldn't be treated as exchengable ecercises, because rack pulls eliminate most of work that legs do during motion.

That's how I decide to work with those issues. I talked about that with local coach and he agreed that it's sensible. So if someone faces similar problems, feel free to try this method.

[backinshape]

People at gym.

I was planning to do post about exercises, but changed my mind after my workout. There was a moment when excluding me, there were only big guys, 100kg+ mostly muscles, 50cm+ arm size, stuff like that. That's when it came to my mind how intimidating it would be, if I was just starting. So for all gym newcomers that may stumble upon this post. Most people at gym are focused on their passion and treat people who want to try it with respect. And most of them remember their first steps.

Also, few things that I learned during my therapy, that makes my life much easier: - Most people are positively inclined, or are neutral. There aren't that many people who are mean from the get go(and you shouldn't care about such jackasses in the first place). - You can't read minds of other people so just ignore thoughts such as "OMG what he/she/they/it will think about me?" they only cause you stress and lead nowhere. - If you can't ignore them, just think what would you think about new guy. Would you laugh at him, or try to discourage him? No? Then why you assume that others will react differently to your actions.

Finally if you can't get rid of such thoughts, just try to endure it and focus on your training. It will get better.

[backinshape]

Starting point

Some informations about my form could be useful, so that you could see if I'm someone close to you in terms of body shape and experience. Age: 19 yo Height: 184 cm Weight: 95kg Mass of skeletal muscle: 41,8 kg Body fat: 21,1 kg 22,2%

Physical activity: My main activities are basketball and weight lifting. Right now I'm trying to train at least 3 times a week. Max for 1 repetition: Deadlift 140 kg Squat: 100kg Bench press: 70kg Currently I can lift around 50% of what I used to. My stamina also took heavy blow I haven't tried running longer distances, but I can feel, that I get tired very quickly.

[backinshape]

Start 17.03.2021 End - when I'm satisfied

So this "blog" is going to be focused on my journey to get back in shape (hence the name). To give more details. I fell ill with Covid. I've ended my quarantine 3 weeks ago. It was pretty unpleasant. To the point- Covid and few months of isolation resulted in me losing strength, endurance and gaining weight( a lot).

Today I'm starting to workout again and watch my calories intake. I thought that someone in similar situation might get some useful info from my posts. If not from my knowledge then from my mistakes.

Most fitness blogs are runned by coaches or guys who trained for many years. These are obviously a great source of knowledge, but sometimes reading thoughts of someone who is on similar level can be beneficial. So, here we go. Enjoy.