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  1. richardc-s

    safe lower back exercises?

    I was coming into this thread to suggest deadlifts, but looking at the way the conversation has so far panned out I don't think I'll bother :confused: As you are being so conscious about potential injury I suggest going to a PT and asking them to assess you. They could do it in a single session...
  2. richardc-s

    Any Glute exercises

    Couldn't agree more, I was going to mention hip flexors as a possible culprit. Before playing tennis or training legs at the gym I always hold a kneeling hip flexor stretch to lose them up. Makes a world of difference. When squatting I struggle to get down to depth if I haven't stretcher my hip...
  3. richardc-s

    building muscle and protein shakes & bars for older guys

    I like to go by the 80/20 rule with my eating... 80% is 'good stuff', 20% is whatever I fancy. So for example I will have scrambled egg for breakfast, tuna and rice for lunch, chicken and potato for dinner, then some ice cream for desert. All in all its a good solid diet but the small amount...
  4. richardc-s

    building muscle and protein shakes & bars for older guys

    I personally don't believe in the whole 30g protein thing. I average 200-225g protein per day as I do a lot of weight training and want to maximise muscle growth. That's normally split between around 4 meals, so an average of 50-60g protein per meal. If I could only absorb 30g per meal that...
  5. richardc-s

    Ideal body composition for a female tennis player?

    He doesn't mean juice fasting! He means steroid users.
  6. richardc-s

    Ideal body composition for a female tennis player?

    Good point, I should have said lean body mass, not just muscle. The reason the 2 women at 15% look so different is because one has plenty of muscle and the other one doesn't. They both still have 15% body fat. The one with muscle will weigh a lot more than the one who has no muscle. There are...
  7. richardc-s

    Criticise me... I mean, any advice?

    If you're playing a comp soon then there's no point trying to tweak the serve now as it'll likely get worse before it gets better. After the comp try out different ball tosses and see which one feels better for you. It definitely looks like you need to throw more into the court but you may also...
  8. richardc-s

    Criticise me... I mean, any advice?

    Throw the ball into the court more, right now it looks like it's too far back and you can't get your body weight into the shot. Also you don't seem to swing very fast, it's like you are tapping it in. What happens if you give your swing a bit more oomph?
  9. richardc-s

    Ideal body composition for a female tennis player?

    No I've not seen any particular body fat data but you can get a fairly good estimate just by looking. Lets take Wozniacki for example... She's 5ft10, 127lbs (according to Google) and I would say around 16% body fat. That gives her around 20lbs of fat and 107lbs of lean mass. As you are...
  10. richardc-s

    Ideal body composition for a female tennis player?

    How tall are you and what do you think your current body fat % is? Once you know that you can work out how much lean body mass you currently have have, compare it to a tennis player of your choice and then figure out how much muscle mass you would need to add to match them. For example I am...
  11. richardc-s

    Pre-Strung Racquet logos

    I recently got a Dunlop stencil and some ink so I could put 'the D' on my new-to-me Max 200G. Think it looks cool in an old school racket :D
  12. richardc-s

    Max squat and deadlift

    In that case eat 500 calories a day and don't bother weight training, you'll achieve the malnourished Djokovic look in no time ;)
  13. richardc-s

    Max squat and deadlift

    To be honest I nearly always squat with a barbell, but If I ever squat with dumbbells I do it like a goblet squat, normally using around 65lbs. I find it a good finisher after heavy barbell squats, doing something like 3 sets of 15. When squatting holding dumbbells by my side I find I can't...
  14. richardc-s

    Post Pictures of your Racquets and Tennis Gear

    Thanks. It's just a regular rattle can spray paint from a car accessories shop. I have also had success with graffiti paint. I don't bake them but I do dry then with a hairdryer for a few minutes after spraying... I don't know if it helps or not! Durability wise they are not as good as the...
  15. richardc-s

    Max squat and deadlift

    Dumbbell squats are good. Also look at goblet squats, I personally prefer them to dumbbell squats. You don't need a kettlebell to do them, just use the dumbbell you have.
  16. richardc-s

    How to create a custom paintjob (very detailed)

    Normally the paint will hold up fine to a ball hitting it, however one racket I did showed ball hits as white scuffs. Don't know what I did wrong, maybe it was a different brand of lacquer? When you do the paint make sure you do light coats, if you do thick ones they take forever to dry and I...
  17. richardc-s

    How to create a custom paintjob (very detailed)

    My latest paint job, nice and simple, matt grey with no lacquer. Funnily enough this particular paint (general automotive stuff) seems really tough. It's taken a few little knocks and shows no sign of damage. Head Radical (Zebra) with cap grommets, strung with VS gut mains and Pro Hurricane...
  18. richardc-s

    How to create a custom paintjob (very detailed)

    Not as durable as the original paint that's on a racket, but they can still take a scrape and bump. I'm really careful with my rackets so the ones I have painted are still looking really good, but if you're someone who hits the ground quite often then they're going to get chipped just like any...
  19. richardc-s

    Max squat and deadlift

    A mixed grip and a bit of chalk will do wonders to how much you can hold :)
  20. richardc-s

    Max squat and deadlift

    I've tried that grip as well as wrist straps but still get the pain. I think it's a problem with my wrist which I only feel when it's pronated, it doesn't hurt at all when pressing dumbbells as I don't have to pronate as much. Yea that'll definitely be a form thing. Film yourself squatting and...
  21. richardc-s

    Max squat and deadlift

    Wow that was a huge squat! You probably could have done a big deadlift without much practice, you clearly weren't lacking in strength. I wish I could bench press so I could find out my total for the 3 big lifts, but I get pain in my wrist whenever I press a barbell. I broke my wrist when i...
  22. richardc-s

    Max squat and deadlift

    Pistol squats are very humbling, very few people can do them. I found I wasn't flexible enough to get right down to the floor, so I had to really work on my lower body flexibility before I could do one. Now I have the flexibility and strength to do them comfortably I sometimes add them in at...
  23. richardc-s

    Max squat and deadlift

    Thank you. Like Ramon said, a 1RM is a completly different beast to reps. 1RM is of no use for building strength, to do that you want to do multiple reps. I normally squat for 4 sets of 8 and deadlift around 4 sets of 6. Today for instance I trained legs and did the following... - Squats 4x8...
  24. richardc-s

    Max squat and deadlift

    Yea I think to a certain degree weight does move weight. If you're completly untrained then starting just a bit of strength training will make your strength level shoot up very quickly. You will likely be stronger than your former fat self in no time at all :D
  25. richardc-s

    Max squat and deadlift

    For suit trousers I have to get a 40 waist to get my legs into them! Obviously they are super baggy in the waist, I imagine my waist would sit nicely in a 36. Luckily I work from home so can wear shorts most of the time. Of course you can lift heavy and be lean, I'm just worried about the...
  26. richardc-s

    Max squat and deadlift

    Nice :cool:
  27. richardc-s

    Max squat and deadlift

    Wow that's a big boys deadlift! What was your max squat before the injuries?
  28. richardc-s

    Max squat and deadlift

    Not a fan of overhead squats! Did them a lot in Crossfit, I maxed out at 110kg / 242lbs as my shoulder stability was no good. The squat portion was no issue, I just couldn't stabilise the load overhead. I had a similar problem with front squats, my lack of flexibility meant I couldn't get a...
  29. richardc-s

    Max squat and deadlift

    Thanks. I have tried low bar a few times but it just didn't feel right. I also found it a bit painful on my wrists, probably because of lack of flexibility. Haven't done a max deadlift without straps, but I have pulled 205kg / 452lbs with just chalk before. My grip isn't great so I doubt I...
  30. richardc-s

    Dunlop Max 200G string options

    Dampened is force of habit, I always play with one. I'll try it without and see if I can cope :eek: I think it looks really nice with the stencil, seems to finish off a classic frame nicely.
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