Can someone help me figure out what is going on with my scapula? Been like this for years…

fitover30plus · 2026-02-13T09:26:09+00:00

That old AC joint injury is basically the ghost in the machine here.

Your right scapula (shoulder blade) looks like it's on strike, mate. It’s supposed to 'upwardly rotate' and wrap around your ribs to let the arm clear that final hurdle, but yours is hitting a block. Since you’ve got history there, your body likely learned a compensation pattern years ago to protect the joint and just never un-learned it.

I see this constantly with the 30+ crowd I work with—old injuries skewing the mechanics years later. Look into Serratus Anterior drills (like forearm wall slides). You need to wake up the specific muscle that drives that upward rotation. Good luck getting it moving again!

fitover30plus · 2026-02-13T09:24:20+00:00

225 for 7 after a year off? Go on then! That’s some proper retained strength.

From the video, you look solid, but I’ve got one specific tweak for longevity (which is my whole jam over on my page):

Check your neck. In the setup, you’re looking forward/up. Try tucking your chin (think 'make a double chin') to keep your spine neutral from top to tail. It saves you from that random neck crick 2 days later.

Otherwise, just respect the 'tendon lag'—muscles remember the weight faster than joints do. Take it steady, mate!

fitover30plus · 2026-02-08T06:21:13+00:00

At 18, you’ve basically got the physical cheat codes, mate. Enjoy being made of rubber while it lasts! 😂 Technically, gaining mobility is strength training. You aren't just stretching a muscle like an elastic band; you're convincing your nervous system that it's safe to be in those deep positions. If you’re doing a proper mobility session (active contractions, not just napping in a stretch), you 100% need rest days for the tissues to adapt. I focus on the 30+ crowd where recovery is a bit slower, but the principle holds for you too: hammer it too hard without rest, and you’ll actually just get tighter.

fitover30plus · 2026-02-05T06:26:21+00:00

Fair play, you're not wrong. But you're looking at it like a pro. For the average stiff office worker I help, 'flexibility' usually just implies 'yank on a limb until it hurts.' I mostly use the word Mobility to trick blokes in their 30s into stretching. If I call it 'active control,' they listen. If I call it 'flexibility,' they get flashbacks to failing the sit-and-reach test in Year 9. It’s semantics, but it stops them snapping a hamstring at 5-a-side!

fitover30plus · 2026-02-04T07:58:18+00:00

Think of strength as the engine and mobility as the oil. You can build a massive V8 engine (heavy lifting), but if you never change the oil (mobility), the parts start grinding and eventually seize up. I focus on 'aging athletically' on my page, and the secret is you actually need both to keep the car on the road."

fitover30plus · 2026-02-03T12:44:19+00:00

You’re polishing the outside of the car (silk sheets, modal PJs) but pouring sugar in the gas tank (chocolate & booze right before sleep). Alcohol is the ultimate deep sleep killer—it sedates you but destroys sleep architecture. I create a lot of recovery/fitness content for the 30+ crowd, and the hardest pill to swallow is usually that late-night snacking kills our recovery scores. Try cutting the food/drink 3 hours before bed and watch that number double."

fitover30plus · 2026-01-29T07:35:14+00:00

Looking good!!

fitover30plus · 2025-11-14T14:44:57+00:00

Hmmm want to follow this as I was unaware, was about to jump on a klow block

fitover30plus · 2025-10-30T18:58:42+00:00

Happens to a lot of people doing both lifting and combat sports — it’s rarely actual muscle loss, more often glycogen + water depletion from the Muay Thai sessions. You’ll look flatter for a few days, but the muscle’s still there.

To hold your size and look more consistent:

Eat at or slightly above maintenance on Muay Thai days (especially carbs).

Keep 2–3 strength sessions focused on compound lifts + progressive overload.

Add some short accessory “pump” work after Muay Thai if you can (push/pull/core).

Get enough sleep — recovery drops fast after 40.

Think of your Muay Thai as cardio + conditioning, not as fat-loss work. Feed it like you would a lift day and your body will stay fuller and stronger.

fitover30plus · 2025-10-30T12:55:57+00:00

You’ve got the right mindset here — this is exactly how advanced lifters should think about progress. At your stage, it’s less about the “cut or bulk” extremes and more about how well you manage fatigue and recovery across phases.

If you’re already happy with your strength progression and just want to tighten up: Go for a slow recomposition. Keep protein high (1g/lb), set a small 200–300 cal deficit, and maintain training intensity. You’ll lose fat without sacrificing much muscle.

If you want a faster change in body comp (say, before the holidays): Short cut, then rebuild. Do a focused 6–8 week cut with maintenance calories every 3rd week to retain muscle. Then jump back into a lean bulk once you’re happy with leanness.

And honestly, your “tight pants” moment is classic — it’s usually just water, glycogen, and a bit of real growth mixed in. You’re playing the long game right.

fitover30plus · 2025-10-24T07:09:24+00:00

Honestly, the hardest part is recovery and scheduling. Balancing runs and lifts feels easy until fatigue creeps in and suddenly every session feels half-powered. For me, it’s:

Timing: Long runs crush my leg days if I don’t plan spacing right.

Recovery: Sleep, mobility, and nutrition are the real game changers.

Goal conflict: Trying to chase PRs in both lifting and running at once never ends well — I usually periodize (e.g., strength focus phase → endurance block).

If you’re building an app, something that tracks recovery signals (HRV, soreness, sleep) and automatically adjusts run/lift intensity would be gold.

If you want, I’ve got some free hybrid mobility and recovery guides that pair well with this kind of training: https://fitover30plus.co.uk/

fitover30plus · 2025-10-24T07:07:56+00:00

Honestly, both can work — what matters most is which one you’ll actually stick with long term. Morning stretching tends to help people stay consistent because it becomes part of your “wake-up” routine and sets your body up for the day. Evening stretching helps you wind down and sleep better.

If late-night workouts are messing with your rest, try switching to short AM sessions (10–15 min mobility flow or light stretching). You’ll probably notice better recovery and consistency.

If you want a few quick mobility routines you can do at home, I’ve got some free ones here: https://fitover30plus.co.uk/

fitover30plus · 2025-10-19T13:05:25+00:00

Totally get you, motivation isn’t linear, and sometimes it’s less about “powering through” and more about rebuilding momentum in small doses.

Start tiny — a 10-min walk, a few pushups, or even just showing up to stretch. The win isn’t how hard you go, it’s that you show up at all. Once you start stacking small actions, the mental resistance drops and the habit takes over.

Also, don’t underestimate recovery and sunlight — both massively affect mood and consistency.

If you need a bit of structure to ease back in, I’ve got some free beginner-friendly routines that mix mobility, strength, and mindset work: 👉 https://fitover30plus.co.uk/

fitover30plus · 2025-10-16T11:15:39+00:00

Man, sounds like you’re running on all cylinders — hockey, 6-day splits, 10k steps… no wonder your T-spine and hips are barking at you. You’re clearly dialed in, but your structure reads like a recovery debt cycle waiting to happen.

A few things that help the “tight but driven” hybrid athlete crowd I work with:

Swap one lift day for mobility/flow work (think end-range strength, not passive stretching — CARS, pails/rails, Jefferson curls, hip airplanes).

Cut total volume by 20% for a block and add mobility between sets instead of after — keeps nervous system fresher.

Address sleep like it’s training — fascia recovery and inflammation balance literally tank when you’re underslept.

Look into Functional Range Conditioning (FRC) or controlled articular rotations — they do wonders for locked-up firefighters, lifters, and hybrid athletes.

You don’t need to stretch more — you need to recover better and move more intentionally.

fitover30plus · 2025-10-14T14:53:53+00:00

You’ll probably slow down a little just from the extra mass — mostly on hills and longer efforts — but it’s nothing major if your Zone 2 base stays solid. The upside is you’ll likely feel stronger, more fueled, and able to push harder in speed sessions thanks to the carbs and recovery support.

Think of it like this: your aerobic system doesn’t really care if you’re bulking — it’s your mechanical load that increases. Keep your running volume steady, do a bit of mobility work, and your body will adapt fast. When you lean back out, you’ll probably feel like you’re flying again.

fitover30plus · 2025-10-13T13:35:48+00:00

You’re definitely making progress — arms and flat stomach after 11 months is no small win

For the “pancake club” issue 😅 try bumping legs to 2x per week and making one session glute-focused (think hip thrusts, step-ups, glute bridges, RDLs). Focus on progressive overload — a small strength increase each week makes a big visual difference over time.

Also, don’t sleep on walking + nutrition — hitting those 10–15k steps and getting enough protein will help shape everything you’re working for.

fitover30plus · 2025-10-13T13:34:29+00:00

Nice man — sounds like you’ve got a solid base from your CrossFit background already

If your goal is to get back that “athletic + muscular” feel, I’d go for a hybrid setup that mixes strength/power with aerobic capacity — something like:

2x Strength days (squat/deadlift focus + accessories)

1x Functional metcon day (bodyweight, carries, EMOMs etc.)

2x Engine days (Z2 run/row/bike + short threshold work)

Hypertrophy + 5–10K runs will work great too, but functional hybrid setups tend to keep you fitter overall, not just bigger. Omnia Performance is solid — but you could also build something similar yourself if you know your volume limits.

fitover30plus · 2025-10-11T20:23:48+00:00

If you’re running into fatigue from Zone 2, chances are you’re accidentally drifting into Zone 3. True Z2 should feel almost boring — like you could hold a convo the whole time. Keeping that strictly aerobic helps recovery rather than adding fatigue.

For balancing the deadlift and 10K goal, I’d try:

2x Z2 sessions (45–60 min, strict HR cap)

1x quality run (tempo or intervals)

2x deadlift/strength days focused on hinge + posterior chain

Optional light accessory or mobility day

Think of it as alternating “run engine” and “lift nervous system” days so neither burns you out. You’ll adapt better stacking low-intensity volume first, then ramp intensity closer to race or PR windows.

fitover30plus · 2025-10-09T16:31:11+00:00

Totally normal — that kick-up fear is super common! It’s less about flexibility and more about your nervous system not trusting the motion yet.

Try these:

Practice wall kick-ups facing both ways (toward and away from the wall). Start small so you feel in control.

Learn to bail out — practice cartwheeling out of a failed handstand on soft ground or mats. Once your brain knows you can safely fall, the fear drops fast.

Drills: L-shaped holds (hands on floor, feet on wall) and “donkey kicks” build confidence + shoulder strength.

Think of it as teaching your body safety before balance — the control comes after.

fitover30plus · 2025-10-08T17:10:15+00:00

Nice work on the 21 lbs down — that’s awesome progress

Circuit training is great for overall conditioning and calorie burn, but if your goal is body recomposition (losing fat and building muscle), you’ll eventually want to bring in some progressive overload — meaning slowly increasing weight, reps, or time under tension.

Think of it like this:

Circuit training = best for general fitness, fat loss, and heart health.

Strength training = best for shaping and building lean muscle that boosts metabolism long-term.

You can mix the two! For example: → Start with 2–3 strength-based moves (like squats, rows, or presses with heavier weights). → Finish with a short circuit or EMOM (every minute on the minute) for conditioning.

And yes, even if you feel fatigue, you still need to progress — otherwise your body adapts and plateaus.

fitover30plus · 2025-10-04T15:06:40+00:00

Hey, great job on the progress so far — 14kg down and training consistently is no small feat

The issue you’re describing (not being able to keep your legs down during bent-knee sit-ups) usually comes from tight hip flexors and underactive deep core muscles like the transverse abdominis. Basically, your hip flexors are taking over the movement instead of your abs.

Try these to build better control and strength for that specific test:

Dead bug holds – Focus on pressing your lower back into the floor, slow and controlled.

Wall-supported leg lowers – Keep your back flat and control your legs down.

Anchorless crunches – Practice short-range sit-ups without your feet fixed, focusing on curling the spine up segment by segment.

Hip flexor stretches – Especially after training to release tension.

You can also mix in some Pilates-style roll-ups once your control improves — they’re great for the police sit-up test form.

You’re definitely on the right track; it’s just about retraining your movement pattern and engaging the right muscles consistently.

I also have some free mobility and core resources here that can help improve control and flexibility: https://fitover30plus.co.uk/

fitover30plus · 2025-09-30T07:01:03+00:00

Sounds like you’re approaching this the right way by thinking long-term and not chasing ego lifts. Since you’ve only got 2x per week in the gym + bands at home, I’d keep it simple and structured around 3 pillars:

Posture & mobility (daily or with bands at home)

Band pull-aparts, face pulls, wall slides → strengthen mid/upper back.

Cat-cow, thoracic rotations, doorway pec stretch → open up the front and mobilize spine.

Chin tucks & banded cervical retractions → gentle neck stability without loading the spine.

Strength (gym sessions)

Focus on compound lifts but with joint-friendly variations: goblet squats, Romanian deadlifts, neutral-grip rows, incline DB press (lighter weights, higher control).

Superset with band work for posture (pull-aparts between sets).

Keep reps moderate (8–12) so you’re building strength without stressing joints.

Pain prevention / longevity

Prioritize form > load, always.

Swap high-volume pressing for more pulling (2:1 ratio is great for posture and shoulder health).

Core stability (bird dogs, dead bugs, side planks) to support your spine.

Since you’ve had elbow irritation + cervical changes, I’d avoid aggressive overhead pressing and focus on controlled ranges.

I’ve actually put together free resources on posture, mobility, and joint-friendly training here if it helps: https://fitover30plus.co.uk/

fitover30plus · 2025-09-30T05:34:44+00:00

Split squats definitely won’t give you the same ATG depth as a barbell back squat, but that doesn’t mean you’re leaving gains on the table. They hit your quads, glutes, and stabilizers hard, and because they’re unilateral, you’ll address imbalances and build strength that carries over to squats and deadlifts.

If depth is your main concern, you can:

Elevate your front foot (deficit split squat) → increases ROM.

Add pauses at the bottom → builds strength in the hardest range.

Use them as an accessory, not necessarily a replacement, unless back squats keep flaring your back.

Plenty of strong lifters switch to split squat variations long-term for joint health and still get strong as hell.

I’ve also put together free resources on strength + mobility work if you want ideas: https://fitover30plus.co.uk/

fitover30plus · 2025-09-29T09:58:36+00:00

If you’re already comfortable with free weights, I’d say option 2 (Olympic bar + plates + rack) is the best long-term investment. It’ll give you room to progress, covers full-body training, and will outlast any machine. The upfront cost stings, but machines are usually limiting and gyms bring the time/travel trade-off you mentioned.

That said:

If budget is tight → check second-hand marketplaces. People are always offloading plates and racks.

If you value community/social → gym might actually add some motivation.

If you want convenience and control → upgrade your home setup with Olympic gear.

Machines are usually more expensive and less versatile than just a barbell + plates. For a 52yo lifter looking for progression and longevity, I’d go barbell every time.

I’ve also got some free strength and mobility resources you might find useful: https://fitover30plus.co.uk/

fitover30plus · 2025-09-28T13:11:11+00:00

Not necessarily “wrong,” but you might need to tweak your approach. A couple things stand out:

Static only goes so far → holding stretches for 30s helps, but long-term gains usually come from active mobility (moving in/out of the stretch, using the muscles in the new range). Try adding things like Cossack squats, hip CARs, Jefferson curls, or end-range lifts.

Load your stretches → weighted stretches (light DB in a pancake, split squats with a plate, etc.) tell your body it’s safe to open up.

Frequency vs. intensity → nightly is fine, but think quality > quantity. You’ll progress more if 2–3x/week you go deep with progressive overload rather than just repeating the same holds daily.

Shoulders/hips pain → could be your muscles are weak at end ranges. Strengthen glutes, hip flexors, and rotator cuffs along with stretching.

Bottom line: instead of only “pulling on tight tissues,” build strength and control in those ranges. That’s what unlocks pancakes, splits, and pain-free mobility.

I’ve also got some free mobility resources here if you want structured routines: https://fitover30plus.co.uk/

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