I've been doing 5x5 for about 2 months now, my legs were really sore for first weeks after squats 3x a week. Do you do cardio on days off or same days as 5x5?

And as for triceps, I think scull crushers and dips are some of the best exercises. Never had wrist problems with scull crushers, maybe try flat bar if you were doing with EZ before? Also can try incline bench for different angle.

those are also good

Cable One Arm Tricep Extension Exercise Guide and Video

Seated Triceps Press Exercise Guide and Video

and this for last set to really feel it, with a cable

Standing Bent-Over One-Arm Dumbbell Triceps Extension Exercise Guide and Video

 

Thanks for that... I do the bent over one arm tri extensions already - I love it. Although no matter how long I've been doing it, I feel 15lb free weights are too heavy, so I just always stick to 10lb.

I'll add the seated tricep press to my routine today.

Also my skull crushers depend on what bench is free at the moment. If decline is available I go for that one, but it rarely is, so I usually do them flat or incline.

 

My roommates had Dura Ace cranks and was a stripped down track beast. It flew, and I don't think I've ever been able to make that frame flex. One of the better bang-for-your-buck track frames, that's for certain. Another friend of mine had the S-Works Langster...damn near punched myself in the face picking it up.

 

Guys, I really upped my mountain biking mileage in the last two months. Now, when I go running, my left knee starts hurting about a mile and a half into my run. Symptoms are consistent with runners knee (knee cap displacement due to quad muscle imbalancement). I've been doing lunges to try to get my quads back in balance but it's not really helping. Any other cyclists out there with this issue and solutions?

 

A few suggestions based on doing a lot of MTB myself. First off think about adjusting fit on the bike, particularly foot position. Are you using clipless? You can adjust your cleats which will change foot and leg position. No "right" answer, but experiment. Personally I've gone to just riding flats so I can vary my foot position throughout the ride.

Off the bike if you have a glute ham raise machine at your local gym, USE IT. Otherwise focus on posterior chain exercises like deadlifts, stiff leg deadlifts and leg curls and skip quad dominant exercises like leg press and leg extensions. See if this helps the quad imbalance.

 

I ride flats and have no pain while riding. Only time I have pain is after about 1.5 miles of running. Thanks for your suggestions - it seems that you are recommending strengthening my hamstings and glutes?

Edit - I should also mention that I play abotu 2 hours of ice hockey a week. No pain while skating.

 

I'd not a doc or physio, but if you think you have a quad/ham imbalance the solution isn't tough. And having strong hamstrings will only benefit an athlete. GHR is the best hamstring exercise I know of, but the others I mentioned do a great job as well.

 

First time deadlifting 4 plates yesterday, felt good. I felt like I could do more, but I decided to end it on a good note.

 

Thanks brother. I have to spread rep before i can hit u up.

 

I've never had that issue, but it definitely sounds like something along the lines of what Slacker said. Just do the workouts and get those muscles up to the same level - your cycling muscles have definitely gotten stronger since you have upped your mileage.

On a non-related note, what energy/recovery/snack bars do you guys use? This came to mind cause Vegas recommended me Kind bars for snacks, and I had been using Clif bars on longer rides for energy. Do we have any other Clif bar fans? Or Power Bar? What do you use and why?