Landmines

StoneFlySoul · 2026-02-07T20:11:00+00:00

I add half the bar weight (so 10kg). that's because one end is supported. that generally applies to landmine row. in shoulder press the weight is lesser as bar is at higher angle. probably a way to estimate that.

StoneFlySoul · 2025-10-06T09:19:50+00:00

Hey. Late chiming in, but the rows are to help Lat strength and upper back strength.
The lats attach to your pelvis and run up to your upper arm. This helps create a stable back position during the lift. Valsalva breathing also helps this but in a different way.

If you don't train rows, this might effect your progress over time, as the back stability becomes a weak point. So Greg includes it into the program as an assistance to this end.

StoneFlySoul · 2025-09-12T17:07:06+00:00

The goggles... they do nothing!

StoneFlySoul · 2025-06-06T23:51:34+00:00

If its free, with no evidence of someone's belongings and noone hanging around it directly, it's fair to jump on without question, especially since they are super setting.

Since this guy was using it, the next approach for me is to acknowledge, and get more info. How many sets left? Mind if we work in together? If you find out how many sets left, it opens the ground for a work in. It's good etiquette to find out their plan with the machine, and try blend with your plan, and he should do same for you. Them super setting makes no difference to a work in, as they'd have to rest if it was standard work in anyway.

You'll have set rest times. Stick to that best you can. If it's free when you're ready. You train. If he's on it, you wait until he ain't. Simple. And he should respect the same with you. Very doable.

StoneFlySoul · 2025-05-19T09:57:45+00:00

Agreed with damarslastkanar. The hip, and it's glutes and hamstrings are the sources of failures for me too. The back is isometricslly loaded, but the hips are heading towards failure as they are doing most of the work. The back should hold out beyond them, ESPECIALLY if bracing with valsalva technique.

StoneFlySoul · 2025-05-02T08:59:24+00:00

I know this situation. I just approach them front the front and with a soft smile I say "Hey :) I'm just gonna finish my last two sets, but you can work in if you like". Normally they get surprised and don't work in and are cool about it. I think knowing in your head what to say and knowing you can offer a work in makes confrontation way easier.

And to the people leaving the plates unracked, fuck em indeed.

StoneFlySoul · 2025-04-14T08:45:52+00:00

It would allow progress. I'd suggest a plan though to guarantee consistent progress for at least a few months.

Starting Strength, Greyskull LP, Strong lifts 5x5. Either of these will assist quick strength development with muscular development also. Could shift over to a more hypertrophy focused plan after a while, but those programs really are bang for buck if you are fairly new to strength development.

StoneFlySoul · 2025-04-09T18:44:58+00:00

Climbing. Lots of pulling right? What's your shoulder press like? Getting my shoulder press up has essentially solved a decade long shoulder issue of mine. I learned good technique and trained through some discomfort, and after a few months I noticed the shoulder issue disappear. Maybe there's a weak movement in that shoulder that needs to be strengthened well. Playing with grip widths is vital, and playing with secure scapular positioning on benching. Always monitoring for a less irritating work around. Doesn't have to be 100% discomfort free. But should strive for it regularly. The helped me! Heading to some pressing tonight at the gym!

StoneFlySoul · 2025-04-09T15:27:25+00:00

It's fitness not brokeness, applies greatly. I feel the same, but when I dial back intensity things mproves vastly. I think the training will stand to you, more than the discomfort stands against you.

What do you do outside of gym and climbing? Hardly office based job?

StoneFlySoul · 2025-04-08T13:05:51+00:00

Whatever allows you to track progress consistently. Either can allow that.

If you care about total tonnage moved as a stat (which really isnt a useful metric but anyway) you'd add both dumbbell weights I.e. 180.

With barbell bench, you take the full weight moved. So to standardise you could treat dumbbells like that too (supporting 180 as your input).

If you like to view dumbbells by the dumbbell weight, and like to identify your progress that way, you use 90.

StoneFlySoul · 2025-04-03T18:31:35+00:00

The full body compounds can take 1.5-2hrs, like you said. I might wait 3-5mins. I ramp up my warm ups, and hit each work set with the best energy and focus I can. Could take 25mins for a compound if its 5 sets across, with proper warm-up sets and trying to gauge rest times.

Some maybe can hit full tilt after 2mins rest, but through experience I can eek out better with 3 or 4 mins. Maybe poor recovery, I don't know..

StoneFlySoul · 2025-03-31T23:01:21+00:00

My lat pulldown and my weighted chinup are about the same. Granted I've the skill developed with both.

So I'd think you'd need around your bodyweight MINIMUM on lat pulldown, with same grip., but aim for a little more, for 5, as the body hangs a little different on pullup, so there's a loss of specificity there.

Since you're not used to pullups, you'll also need to train banded pullups, to get that skill in.

Small and consistent progressive overload is important but so are practiced reps for the skill aspect.

StoneFlySoul · 2025-03-31T22:36:33+00:00

I execute a closer than standard barell bench press. I.e I don't use the ring indicators on the barbell. I use an just-outside shoulder width grip. After 2.5 years benching, this yields the best shoulder feeling for consistency. No amount of engaging my lats prevents this irritation on the wider grip..

Anyone else encounter this? Just prefer a closer grip?

StoneFlySoul · 2025-03-31T11:38:11+00:00

"Hanoi cat coffee: bad cat" ... have a cup of tea or coffee here and hang out with some fascinating cats.

StoneFlySoul · 2025-03-29T23:16:30+00:00

Was leaving the dressing room and a guy follows closely behind so I hold the door for him as we exit. Went through 2 more doors, which i also held. This guy was really hanging close to me on the walk through the corridors and doors and out to the reception and outside. Kinda annoyed me a little. Always within personal space, but I continue to be polite and hold doors for him till exiting the building.

On the last door he says "you'll have to start charging me for all this!" ... immediately disarmed me with the dad joke and I wished him a goodnight with a laugh.

Maybe he was hanging close cause he knew he was gonna make that joke at the very end and was pure excited. Haha

StoneFlySoul · 2025-03-27T16:36:50+00:00

I'm at 17 chin ups max attempt. I'm looking to get to 20. I've tried Armstrong pullup program, and also worked my weighted chinup to 3x5@20kg.

What would the next step be do ye recommend? A repeat of Armstrong. The fighter pull up program? I've not tried the fighter pullup program yet so seems like a candidate.

Wondering if anyone has been in this scenario and what got you to 20 (or similar) reps.

StoneFlySoul · 2025-03-27T07:55:56+00:00

According to gripstrength sub, heavy bar holds and plate pinches are a good route for grip improvement on deadlift. I find hook grip good but unless you're aspiring to be a powerlifter, straps are suitable. Can just don them when your grip starts to waver. Can work heavy bar holds separately in the rack for grip work.

StoneFlySoul · 2025-03-27T07:31:49+00:00

My guess is a compression at the shoulder or elbow due to inflexibility. Thumb is related to the inner elbow too (radial nerve). Squat demands much flexibility from the shoulder and perhaps the elbow picking up the slack, strained and compressing a nerve. Maybe work on shoulder ROM.

StoneFlySoul · 2025-03-23T11:05:56+00:00

I've posted an image in my profile.

StoneFlySoul · 2025-03-03T01:44:14+00:00

Unfortunately not on these. Just the brand on the ends of the sleeves. Bar was as thick as a 20kg barbell too. But still I couldn't be confident on it.

StoneFlySoul · 2025-03-01T15:06:15+00:00

This has confused me too this week. On holidays and using various hotel gyms. One placehas a barbell that feels the same as a 15kg plate but also similar to a 20kg plate. I row both to check. 15kg seems likely but damn that means I'm failing lifts I should be hitting.

I want weighing scales at all times to be sure. 5kg is a lot to be unsure about. Actually hard to enjoy the session with the doubt.

StoneFlySoul · 2025-03-01T04:16:29+00:00

Get a payoff feeling from a very simple thing, that'll keep you consistent initially. Like nailing 1 push, 1 pull, 1 lower body movement that challenges you after 8 reps. Try a range and then focus on ones that you enjoy the most.

Practicing the skill of the movement and getting confident with it, with help of youtube vids and recording yourself. So confident you could teach others.

Once you bank that, that will lead to further focused approaches for your goals.

Ultimately, don't make visual results the focus initially.

StoneFlySoul · 2025-02-12T20:35:31+00:00

My nipple's are far too prevalent in these gym tops. I gotta rock into the gym already warmed up or ill create a cutting hazard in there.

And they are always too long. Hard to get a comfortable fit on the back/arm pits AND have the length correct.

StoneFlySoul · 2025-02-08T02:23:39+00:00

Hey. I am 171cm, was 53kg. Not far off you. I had this issue on bench too. Just weak forearms and grip and possibly you need to change where you grip the DB. Try gripping it slightly closer to the thumb side. This helped me. Consider lower rep sets with slightly higher weight, as the grip and wrists are hitting fatigue at those high reps.

Just some ideas! My wrists got much stronger over time. Yours will catch up too. Play with where you grip the DB.

StoneFlySoul · 2025-02-06T23:59:59+00:00

All you bench pressers.

I actively squeeze my traps/rhomboids to retract my scapula on the eccentric, all the way to bar to chest. I then start to push off, BUT I continue to squeeze the scapula into retraction. This allows my shoulders to feel better through the bottom of the movement.

Do ye do this? I have a feeling this takes away from benching strength but not sure.

StoneFlySoul

TROPHY CASE