On February 26 2011 14:43 Energies wrote: Just before I walked out yesterday I went past the pullup bar, stopped looked at it.. "you're going down mofo" Grabbed a 15kg dumbbell stuck it between my legs, did a set of 20, dropped the weights and did 5 more.
True story.
Jesus i can barely do 20 bodyweight chin ups
Chin ups and pull ups are some of the easiest things for me to do because I'm light as shit XD
i don't believe that has anything to do with it. it's either you're strong or you're not.
and judging by what energies did, he's a pretty damn strong. O_O
On February 27 2011 15:58 frawress wrote: Hm, last 2 times I've squatted my legs get super sore by the time I finish my warmup sets (20lb,30lb,40lb 1x5's). Any opinions on why this might be happening?
did you warm up before the actual warm up sets? like jogging/biking/rowing etc for a few min to break a sweat beforehand? if not then you could add those in which you really should be doing anyway.
your warmup numbers seem a bit odd. i'm guessing you didn't include the weight of the (olympic) bar which is 45lbs.
On February 26 2011 14:43 Energies wrote: Just before I walked out yesterday I went past the pullup bar, stopped looked at it.. "you're going down mofo" Grabbed a 15kg dumbbell stuck it between my legs, did a set of 20, dropped the weights and did 5 more.
True story.
Jesus i can barely do 20 bodyweight chin ups
Chin ups and pull ups are some of the easiest things for me to do because I'm light as shit XD
i don't believe that has anything to do with it. it's either you're strong or you're not.
and judging by what energies did, he's a pretty damn strong. O_O
On February 27 2011 15:58 frawress wrote: Hm, last 2 times I've squatted my legs get super sore by the time I finish my warmup sets (20lb,30lb,40lb 1x5's). Any opinions on why this might be happening?
did you warm up before the actual warm up sets? like jogging/biking/rowing etc for a few min to break a sweat beforehand? if not then you could add those in which you really should be doing anyway.
your warmup numbers seem a bit odd. i'm guessing you didn't include the weight of the (olympic) bar which is 45lbs.
Well, if you compare a 90kg guy and another one that is 60kg it is quite logical that the lighter person has an easier time doing pullups
I was actually going to reply to decaf and mentioned that he is like a foot taller and 20kg heavier.
Pushups and pullups were two of the first things I ever got into when I lost all my weight, December 2008 I think it was, at the peak of my fatness, I could not do a single pullup and I could only do 2 pushups. I don't neccessarily think being able to do a lot of pushups or pullups is a direct correlation to strength perhaps more endurance. I mean, I can squat around 130-140kg depending how well I feel but I only do it for 4-6 reps, I tried doing 25 reps at 60kg and I nearly collapsed.
@sjarl: i still don't buy the argument. decaf and energies are significantly heavier than i am and they can both do a lot more pull ups than me. not to mention their +weight being a greater percentage of their bw than mine as well.
i understand where you're coming from, but i think your argument really only applies to those persons who have a lot more fat than muscle, which is the reason why they are so heavy in the first place.
@energies: well yeah high reps means muscular endurance, but i doubt you'd be able to find a handful of people who could do +15kg for 5 reps at your bodyweight.
Hmm, energies your lat strength seems waaaaaaaaaaaaaaaay ahead of your chest/legs. Excluding legs (where you destroy me), we're at about the same strength with me having a slightly stronger bench IIRC, but I only do 7 pull ups with 15kg on my waist.
I think body weight is a huge part of pull ups. While we do see 310 pound guys who do 25 pull ups, everybody knows that on the pull up test in junior high the 5'3 95 pound kid rocked out 15 reps while the tall guys barely managed two. In terms of trained athletes, thinner guys generally outperform heavier guys with pull ups for obvious reasons.
On February 27 2011 21:17 unknown.sam wrote: @sjarl: i still don't buy the argument. decaf and energies are significantly heavier than i am and they can both do a lot more pull ups than me. not to mention their +weight being a greater percentage of their bw than mine as well.
i understand where you're coming from, but i think your argument really only applies to those persons who have a lot more fat than muscle, which is the reason why they are so heavy in the first place.
@energies: well yeah high reps means muscular endurance, but i doubt you'd be able to find a handful of people who could do +15kg for 5 reps at your bodyweight.
Probably because they are a whole lot stronger than you. I always try to include bodyweight at the time I do the pullups so they can be compared to the strength of another lifter.
Just did week 2 of Coan-Philipi. Damn tired but not as shot as I was last week. The condition work is paying of.
Deadlift: worked up to 175kg x 2 Speed Dead: 8 sets of 142.5kg x 3 - hell, since you only get 90 sec rest inbetween sets.
3 rounds of this circuit:
Stiff leg deads 120kg x 8 (+20kg)
BB Row 70kg x 8 (+10kg)
Reverse grip pulldowns 10plates x 8 (+1pl)
Good mornings 60kg x 8 (+10kg)
Also just 90 secs between sets and the 2-3 minutes after the whole circuit.
On February 26 2011 02:43 unknown.sam wrote: eshlow i'm having some recurring ac joint problems (right side)...it feels fine when i do pressing movements, but there's pain a few hours after when i mimic front raises and when i swing it to the left (from the front raise position).
any ideas as to what's causing the pain?
Under the AC joint or in/on the bone of the AC joint?
Under teh AC joint you got your supraspinatus which is aggravated ratehr easily with some movements
Like said above if its the AC joint itself usually you've had an impact injury in the past or present becaues it's held together by ligaments. So unless you've torn them you usually shouldn't have issues on the bone there.
hmmm...now that you mention it, it seems more like it's underneath the joint rather than the bone itself. and that seems perfectly logical because i never got hit in the area, but rather hurt it a few months back while on the negative portion of the bench press.
on supraspinatus strengthening. there are obviously a lot more vids but this is the first one i had a look at.
lemme know what you think.
I wouldn't necessarioly go straight supraspinatus exercises. Avoid those for a bit and strengthen your teres minor and infraspinatus with some external rotation first.
If supra is being overuse then you don't want to be working it much at all... if the ER muscles get weak it can start recruiting supra more which is what we are going to try to see if that's the case.
If strict ER and some face pulls/horizontal pulling don't fix it up (avoid anything that hurts for now) then start to add in some supraspinatus exercises next week or so.
Also, I would suggest soft tissue work to those areas. Right posterior to the AC joint you can dig into the trap and underneath it is the supraspinatus. If you lie down on the ground and abduct your arm to about 90 degrees you can dig in and get some good loosening on supraspinatus. Do some soft tissue work for your pecs and back muscles too (see the answer to the quote above yours for how to)
wait wait wait...what are ER muscles???
lol, sorry.
ER = external rotation muscles for shoulder
So the external rotator cuff muscles = infraspinatus, teres minor.
I like sidelying external rotations... middle part of cuban press works, or cable external rotations... doesn't matter.
Actually may be a good idea to hit upt he LYTPs like decaf was doing as well.
On February 27 2011 18:13 FyRe_DragOn wrote: dimsum is there a reason why all the squatters in those vids were doing half squats? O.o
Thats what I thought too :/
It's fine if you go down to at least parallel isn't it?
The first one doing in the black shirt is has flexibility issues and back injuries so he only goes to parallel . The other is the red shoes just started oly weightlifting, I will prob try to get him to go lower soon. His squat looks a little bit above parallel to me.
I was in the first clip back squatting but only for at a end of a triple. I dont think it was even a full rep on video.
My workout today (all in kg): Squat 1x5 130 BP 1x3 87.5 chin ups 3x5 bw+15
I'm really starting to feel the calorie deficit. I nearly regained all my weights since before I took that 4 months of break, and I'm kind of stretching my body to its limits. Going to have to either start eating more or committing fully to lowering my bodyfat at the cost of losing some strength.
On February 27 2011 15:58 frawress wrote: Hm, last 2 times I've squatted my legs get super sore by the time I finish my warmup sets (20lb,30lb,40lb 1x5's). Any opinions on why this might be happening?
did you warm up before the actual warm up sets? like jogging/biking/rowing etc for a few min to break a sweat beforehand? if not then you could add those in which you really should be doing anyway.
your warmup numbers seem a bit odd. i'm guessing you didn't include the weight of the (olympic) bar which is 45lbs.
No, I've actually been using smaller barbells for warmups. I thought it was enough but I guess I'll start using the exercise bicycle and warming up for 5 minutes.
sore or tired, frawress? if it's soreness, that's fine when you're starting to lift, it'll go away eventually (i think took me 4 workouts or so). then again, this depends on the volume you're doing as well. but for 3x5 i didn't really get sore after the 'initiation period' if you're tired after your warmups, you're probably warming up too much iirc your worksets were at 45? if so, then 20, 30, 40 1x5 is a little much for warmup i think. there's some SS formula or something, but i usually wing it using these guidelines -4 sets of warmups, 5,5,3,2 reps each -start around half workset weight and go up to like 80-90% so you'd be something like 20x5, 20x5, 30x3, 40x2 -> worksets 45x5x3
edit: oh yeah, took last week off weights completely for my trip to states. was 4 months in a row of not missing any workout so i guess it can't hurt to have a little break, although i still feel quite guilty. can't wait to hit the weights tomorrow
EPT
