Yeah, I suspect that your issue is one of inflammation and not actually caused by the collision of the bar with your chest. You might even get it if you stop an inch over your chest. Are your shoulders slightly rounded forward? You may be very tight in your specs and delts and that is applying to much pressure on the connective tissue in your chest.
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I got my workouts figured out and am pretty satisfied with them, still taking the occasional day off to rest my knees but otherwise able to lift pretty regularly now. These adjustable dumbbells are great for space-limited setups, but I really wish they’d go heavier–I don’t like doing 12+ reps per set just to feel something. I also made a TRX-like station with a stretch-out strap that has added some back/pull movements to offset the push-heavy exercises doable with dumbbells.
I’m still finding dumbbell deadlifts super awkward and may have to switch that up, though.
Great work out this morning.
It’s my 54th workout using the full barbell I bought a few months ago.
It really does take a long time and a ton of practice to get these lifts down.
I’m still having those “aaah” moments where something clicks into place and I realise what the right thing feels like. It’s also crazy getting the point where you can recognize all the different parts of a movement simultaneously, whereas previously you were barely able to focus on one thing.
Today.
Front squats
Weighted bar pushups.
Power clean practice
Circuit of curls, press, calf raises, shoulder health stuff
Front and side planks.
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Bump. Been on-and-off with my workouts so I haven’t developed a “routine” (often squeezing them in between meetings) but still trying to stay on top of things. How you all doing? Weather is starting to get nice around here so I may try to work more outdoors stuff in (alas, I can’t run–bad knees–and don’t have a bike, so my options are limited).
This is what I was doing for the last year+ before the quarantine. I don’t have room in my apartment for a weight bench, though, so I’m trying to improvise to little avail. (I’ve gotten to the point of “doing squats by filling a backpack with heavy books.”)
I am still going strong, although I miss the variety of the gym. Having said that I do feel fortunate to have a barbell and plates so it’s relatively simple to be productive with the equipment I’ve got. Mostly training on deadlifts now, and because I’m not that strong it’s not like I’m going to run out of weights. I bought a set of bumpers a while ago so I’d have to increase my deadlift by like 100 pounds to max out. I guess it’s possible.
I would consider flipping to unilateral work. Body weight single leg split lunges will probably be even more productive than awkwardly loaded squats.
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So I tried this last week. Thought I am good enough for intermediate. I am not. I usually dont have problems with squats or dynamic squats. But when I was at the fourth excise my thighs were burning. But its a challenge I will accept.
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I’ve got a barbell at home. It allows a lot, but I’m in a condo, so have stuck with cleans and avoided deadlifts. I’m really missing heavy squats and deadlifts.
I’m actually considering moving to a house, primarily so I can get a garage and a full rack.
Barbell can be put away pretty easily, so heavily recommend getting one. You can get some heavy rubber mats to protect the floor, and they can be put away as well.
I mostly stopped working out other than yardwork, but I’m back to running. I signed up for a service that work offers for free, where they assign you a coach and you can schedule a call with the coach. It also has a bunch of content about the specific goal/program that you choose, which is at least mildly interesting to pass the time while running (I’m running on a treadmill, because I don’t feel like running with a mask or running near other people.) There’s also a small incentive from work to complete 8 weeks of the program, so I’m giving it a shot.
A few of their suggestions I implemented right away, like putting the app on my phone’s home screen, and blocking out time with reminders on my calendar. Of course, when people schedule meetings during your blocked time, that makes it more difficult.
Updated my routine. Was getting real flat, and by constant tweaking and adding had just ended up with a routine that wasn’t clear on what I was trying to achieve.
Going to give myself a bit more time and rest to focus on strength. Stick with mostly 3 x 5. Go with things I can add load to more easily.
Then I’m going to do conditioning as it’s own thing. Not trying to mix in with strength circuits.
Lots of chins. Lots of dips. Lots of pistols.
Press moving to more of a intermediate progression
So I have finally started exercising again. And to keep myself accountable, I am going to start posting in here. H&F over at 22 was always good for keeping me motivated.
I have been cycling through 60+lbs up and down swings in recents years. Two years ago I felt great and dropped from 257 to 182 while lifting and running. I enjoyed both, but wanted to focus on running and run a marathon at age 42 (the idea seemed kind of neat), so I mostly dropped the weighlifting exercises. I am a slow runner, but was fine with that and finished the half-marathon I did, but two weeks before starting tha marathon program, I was diagnosed with a bone spur and told to stop running for at least 6 months. So I regained most of my weight. (back to 240lbs at 5´11).
I was really frustrated with all of that, but the problem was that I wanted more to be the person who works out, than to work out. As today is a a holiday in Germany, I have not been able to find an excuse not to work out, so I wen to my basement (have a squat rack there) and decided I would think about what program I would like to do after starting to lift.
I did a regular Starting Strength Day A today (squat, bench, deadlift). I want to keep doing that for two or three weeks to get my body used to it again and then start running.
As I said if it does not clutter up the thread too much, I would like to weekly blog about that, in order to keep myself acountable. Reading about what other people are doing also keeps my motivated, so I am happy to do that.
This is awesome. Definitely keep it going.
I assume you are getting a little older (like all of us)?
My recommendation would be to spend a lot of time learning about mobility, stretching, and movement. Especially because you mentioned that an injury stopped you running.
I have reconciled myself with the fact I need to do mobility and stretching for 40 minutes out of every work out, otherwise I will just be injured and in pain all the time. However, after a couple of years of it, I feel much better, move better, and have a much better understanding of how my body works.
As for what to do, the best workout is the one you stick with. Find something you enjoy and fits easily with your daily habits, don’t worry too much about everything else.
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Thanks. I have been doing Starting Strenth and similar programs several times and my mobility has always been fine. I am 43, so definitely on the old side, but as my squat rack is in the basement and most of our living area is on the third floor, getting to “gym” is almost a cardio warm-up and then I do several sets of squats with just the bar, before I add weight to it.
My plan is to do SS for a few weeks and then add a couch25k type program. I also have a daily 10k steps goal, which I almost always meet because of walking my dog.
Today I did three sets of squats, three sets of press and one set of deadlift. The weight is not important right now, as I am focussing on good form.
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I had a barbell and bumpers but have now returned them to the person who let me borrow them. Perhaps time to invest in my own.
A quick workout today:
Shoulder width pushups: 50 reps 4 sets
Suitcase crunches: 20 reps 4 sets
Pull ups on a tree outside: 12 reps 3 sets
Tomorrow will run 2.5 miles.
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I envy the enthusiasm for working out you guys have. I’m doing some basic stuff and feeling good. It would suck to get sick and loose my moderate gains. I have a goal to lose about 15 pounds but even though I haven’t made any progress on that I feel better and I think I look better and my posture has improved. I mainly just do push-ups and squats and ride my bike. Adding pull-ups after I get the cheap bar I just ordered. I’m hoping the friend I have a romantic interest in will notice but no luck yet. 
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I’m very jealous of having a squat rack at home. Sadly this is the one thing I can’t make work in my small condo bedroom.
New routine has been going well. I think I’m very close to getting my first free standing pistol.
Still doing it to a chair, but have been making the chair lower and lower (or rather raising the platform higher and higher).
This is going to be a good milestone.
You would think that, but it’s really just a question of how crazy you are. There’s a dude on 22 who built himself a squat rack out of 2x4s and made his own plates out of poured concrete. The whole thing appears to be in a very small space in his bedroom.
I’m assuming there is no wife/gf, because I just don’t see one putting up with that. But it’s possible.
Haha. Yeah. I guess. I’m more worried about my neighbours and landlord. I expect I would be squatting 400 pounds plus pretty quickly, I just don’t think that can be done quietly.
I’ve always found squatting to be not that bad as far as noise is concerned. DLs are another matter. The only times I lift are when my kids are asleep, so I stopped DLing all together. Squats on the other hand are really pretty quiet assuming you don’t need to bail on a rep.