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On April 26 2011 10:04 Catch wrote:
Haha I feel ya man. I'm currently on leangains and really like it. The only thing that messes with it is my night class on Monday and Wednesday (6:30-745) and sometimes on the weekends if I want to drink.
Otherwise, I'll probably stay on it when I bulk again, but maybe a 12/12 or 10/14... Eh, who knows
See, I have class from 8 am straight through until noon, so it's actually difficult to get food before then. Then I work an 8 pm - 1:30 AM shift three times a week, where I don't get back to my apartment and head to sleep until more like 2:30 or 3:00 AM. I'm finishing this job soon though, so I'll be glad to get back to sleeping.
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On April 26 2011 09:58 phyre112 wrote:Show nested quote +On April 26 2011 09:46 Catch wrote:On April 26 2011 01:48 phyre112 wrote:On April 26 2011 01:37 Ingenol wrote:On April 26 2011 01:29 phyre112 wrote:On April 26 2011 01:00 Froadac wrote:
Packed leftover fish from easter >.< Not bad, eh. I love fish, you definitely could have done worse. I haven't been eating well these last two weeks; i was first incredibly busy and then got sick. only two meals a day, but still getting a good amount of protein. I've also continued to lift through it, and all of a sudden it's like "oh, another week of this and I have that six pack" - but that was never my goal, and its even less my goal now that i've discovered how EASY it is. I still need another 20 lean pounds before I should be worrying about this shit. Do leangains and you could eat only two meals a day every day!  I have trouble eating more than ~800 calories +350 from milk in a single meal. Maintenance for me appears to be three meals where I eat this much. If I eat more of quality food, I feel sick and lethargic. I've basically been eating 1500 calories less than planned for two weeks straight. And its left me at six pack status with a minor headache. It's harder for me to add 10kg to my squat than it is to lose 10kg bodyweight. I also do not do well at all training fasted. I do best if I eat a full meal ~ 1:30 before my workout, so leangains isn't for me. Leangains has a few different options you can take, one of those being eating around noon/one, working out about an hour or hour and a half later, and then continuing to eat. It's still an 8 hour time frame though... Anyways, AM weight was at 182.6... gained a pound over easter break. Timed refeed  Leg Press :4 plates per side + 20 lbs. Bench: 160 x 5 160 x 3 135 x 10 --- No spotter :\ or I prob woulda at least got 5/5/4 on the bench. Hitting it up again friday Chin ups. BW +15 lbs x 5 x 3 I can somewhat tell this cut is starting to get to me. I've been feeling lethargic at the gym. Can't wait to get to 180, see where I am, and then possibly go down to 175. I'm actually running on a schedule much like that almost purely by accident - except I eat my last meal usually around midnight, so it's an 11 hour feed 13 hour fast. Three meals in the 11 hours, with a few handfuls of almonds for snacks. It blows my mind that Decaf just posted that video of him throwing almost twice my bodyweight over his head. Can't. Even.
Err. he threw over three times my bodyweight >.>
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On April 26 2011 03:10 Sinep wrote:Show nested quote +On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress?
not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time.
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On April 26 2011 10:16 Levistus wrote:Show nested quote +On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time.
It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger 
Dammit decaf I was having such an awesome day until you go and lift a house while partying all week
105kg squat
50kg press
52kg powerclean
Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky.
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On April 26 2011 10:22 vicariouscheese wrote:Show nested quote +On April 26 2011 10:16 Levistus wrote:On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time. It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger Dammit decaf I was having such an awesome day until you go and lift a house while partying all week 105kg squat 50kg press 52kg powerclean Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky.
Why is this?
So I'm trying to use this spreadsheet, and I'm still a bit confused how to use it. I know it has all the warmup things. Just do what it says? Do all of the warmup sets?
This is the spreadsheet that has been mentioned ;P
https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdHVXOVY2YXZRRjVyblVXbHhQdFBNNUE&hl=en&authkey=CLKcvpkH
It wants me to determine my current max. How should I do that. I'm reticent to do that right now because of my back. Should I just start at something that is fairly difficult, and slowly work up?
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On April 26 2011 10:30 Froadac wrote:Show nested quote +On April 26 2011 10:22 vicariouscheese wrote:On April 26 2011 10:16 Levistus wrote:On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time. It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger Dammit decaf I was having such an awesome day until you go and lift a house while partying all week 105kg squat 50kg press 52kg powerclean Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky. Why is this? So I'm trying to use this spreadsheet, and I'm still a bit confused how to use it. I know it has all the warmup things. Just do what it says? Do all of the warmup sets? This is the spreadsheet that has been mentioned ;P https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdHVXOVY2YXZRRjVyblVXbHhQdFBNNUE&hl=en&authkey=CLKcvpkHIt wants me to determine my current max. How should I do that. I'm reticent to do that right now because of my back. Should I just start at something that is fairly difficult, and slowly work up?
What are you referring to with the 'why is this?' the grip?
Forget that link, you don't have any one rep maxes and it's not something you need to know anyways. Use this warmup calculator spreadsheet http://spreadsheets.google.com/ccc?key=pllSQp6ZHNaAOP3ER4XCPIw&hl=en
Basically you just put in your work weight and it will calculate all the warm up sets.
Just do what the wiki says for the first and second days. The FAQ (http://startingstrength.wikia.com/wiki/FAQ:The_Program) also explains how to add weight from workout to workout.
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On April 26 2011 10:09 phyre112 wrote:Show nested quote +On April 26 2011 10:04 Catch wrote:
Haha I feel ya man. I'm currently on leangains and really like it. The only thing that messes with it is my night class on Monday and Wednesday (6:30-745) and sometimes on the weekends if I want to drink.
Otherwise, I'll probably stay on it when I bulk again, but maybe a 12/12 or 10/14... Eh, who knows See, I have class from 8 am straight through until noon, so it's actually difficult to get food before then. Then I work an 8 pm - 1:30 AM shift three times a week, where I don't get back to my apartment and head to sleep until more like 2:30 or 3:00 AM. I'm finishing this job soon though, so I'll be glad to get back to sleeping.
My schedule is something like this
MWF: Wake up at 730, class at 9 till noon. Work from 1-x (Today until 245, sometimes shorter but usually about 2 hours)
Tuesday&Thursday: Class from 11-12:20, 2-3:20. Wake up at 8, go in early to do work, and do work during my break.
In the mornings, instead of cooking breakfast, I cook what I need and throw it in a tupperware bowl. Simple as that :D
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On April 26 2011 10:38 vicariouscheese wrote:Show nested quote +On April 26 2011 10:30 Froadac wrote:On April 26 2011 10:22 vicariouscheese wrote:On April 26 2011 10:16 Levistus wrote:On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time. It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger Dammit decaf I was having such an awesome day until you go and lift a house while partying all week 105kg squat 50kg press 52kg powerclean Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky. Why is this? So I'm trying to use this spreadsheet, and I'm still a bit confused how to use it. I know it has all the warmup things. Just do what it says? Do all of the warmup sets? This is the spreadsheet that has been mentioned ;P https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdHVXOVY2YXZRRjVyblVXbHhQdFBNNUE&hl=en&authkey=CLKcvpkHIt wants me to determine my current max. How should I do that. I'm reticent to do that right now because of my back. Should I just start at something that is fairly difficult, and slowly work up? What are you referring to with the 'why is this?' the grip? Forget that link, you don't have any one rep maxes and it's not something you need to know anyways. Use this warmup calculator spreadsheet http://spreadsheets.google.com/ccc?key=pllSQp6ZHNaAOP3ER4XCPIw&hl=enBasically you just put in your work weight and it will calculate all the warm up sets. Just do what the wiki says for the first and second days. The FAQ (http://startingstrength.wikia.com/wiki/FAQ:The_Program) also explains how to add weight from workout to workout.
Why do you want to face mirror?
How do you read the spreadsheet.
And thanks for that link. For some reason I didn't spot the "first workout" in the FAQ before.
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266 Posts
Alright after a very long weight training hiatus (since high school hockey training routine) I've finally started lifting again. Starting off very light for now though. The ultimate short term goal is to be prepared for my firefighter's physical in July. So as far as adding weight to my exercises I am not too concerned about making only minimal progress for the next few months as long as I am incorporating some light cardio plus extra shit like bleacher climbs with weighted vest every once in a while. Plus I'm eating a fuck-ton more food. I'm not exactly trying to kill myself by adding a few extra things but for anyone who hasn't seen a firefighter's exam that shit is serious. Also full fire gear weighs up to 80 pounds and I'll need to be able to scale a wall in it, run up multiple flights of stairs and walk/jog a brisk mile as well as a ton of other shit.
Not an optimal long term program however I feel like I can still make acceptable gains in the core complex moves of a program like SS while adding a little extra later in the day. I just have to eat and make rest days an absolute LAW.
These are my numbers for day 1
3x5 squat - 115lb
3x5 bench - 115lb
1x5 deadlift - 185lb
3 sets pull-ups to failure 1 set wide 1 set reverse grip 1 set close grip
---------- later in the day ------------
1/4mi warmup jog
1x5 bleacher climbs with 40lb vest (these particular bleachers have 23 steps)
1/4mi walk with 40lb vest
1x5 bleacher climbs with 40lb vest
1mi run no vest
cooldown and stretch
A few notes;
1) Damn I will be gassed tomorrow.
2) I know it's odd that my squat numbers are equal to my bench. However I squatted pretty light because as I was about to start I realized that my cousin's old squat stands which he lent me were missing a pin that would elevate the arm to the proper height for me. Thankfully I had my friend there to spot and I was basically able to clean the bar and he helped me put it over my head onto my back. Scary shit btw even with the light weights I was pulling. Definitely getting new squat rack tomorrow.
3) For now, I will leave bleachers to only once a week. If I feel like I can squeeze in more I will do so. I say this because I am not sure what will happen once I properly increase my squat numbers. The "extra" parts of the workout are very much a "work in progress / go as I feel" type of design. I do want to keep the 1 mile run to 3-4 times weekly however. Again though, it's a "go as I feel" decision.
4) If after a few weeks I feel like I cannot sustain this load my fallback plan is exclusively SS but as for now I feel like the little extra I can squeeze in for the next 3 months will help.
5) As the date for my test nears and if I have been able to sustain this workout pace or better I might alter the workout for the last few weeks to do a bit more HIIT, or increasingly muscle endurance focus workouts like long farmer's carries or pile on the bleacher climbs. Thus I'd be cutting the lifts for a while in favor of specific training for a short time.
6) I will make at least 1 dry run of the full firefighter's test (as much as I can replicate) about halfway to do date I have to take it and then again exactly 1 week before the date. I will then take that week off completely.
7) Post-test I will resume the SS program exclusively and focus on increasing numbers with no extra bullshit anything.
Most of those notes are very speculative. I am speculating as to my body's overall condition in the coming weeks to make appropriate changes to my program. I chose SS as the base because I've had some lifting background (ages ago) and believe in the overall core program that is SS. I also believe it to be a somewhat malleable base to expand upon WITHIN REASON and I trust my body to recognize what limits might be reached and make changes accordingly. Although I am obviously a novice/returning weight lifter I have maintained a level of fitness to the point that I am confident in my ability to recognize what my body is and isn't capable of. That being said, I have no problem scrapping my made up regimen all together. I have always believed that above all else lifters and serious trainers need to be HUMBLE. With that in mind, I humbly submit my routine for critique, suggestions, insight from those in the profession of fighting fires, or the generally more experienced than I. Thanks in advance to all who apply. And regardless; I will be submitting my progress either as I make changes to the program or on a weekly basis as often as I remember.
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On April 26 2011 10:41 Catch wrote:Show nested quote +On April 26 2011 10:09 phyre112 wrote:On April 26 2011 10:04 Catch wrote:
Haha I feel ya man. I'm currently on leangains and really like it. The only thing that messes with it is my night class on Monday and Wednesday (6:30-745) and sometimes on the weekends if I want to drink.
Otherwise, I'll probably stay on it when I bulk again, but maybe a 12/12 or 10/14... Eh, who knows See, I have class from 8 am straight through until noon, so it's actually difficult to get food before then. Then I work an 8 pm - 1:30 AM shift three times a week, where I don't get back to my apartment and head to sleep until more like 2:30 or 3:00 AM. I'm finishing this job soon though, so I'll be glad to get back to sleeping. My schedule is something like this MWF: Wake up at 730, class at 9 till noon. Work from 1-x (Today until 245, sometimes shorter but usually about 2 hours) Tuesday&Thursday: Class from 11-12:20, 2-3:20. Wake up at 8, go in early to do work, and do work during my break. In the mornings, instead of cooking breakfast, I cook what I need and throw it in a tupperware bowl. Simple as that :D
MWF: Wake at 7:20, class 8-1, 2-3. (eat at 1) Gym 3-4, back to my apartment, eat shower change, possibly clean up or pull out a textbook. Work Mon+Wed 8-1:30 Either get takeout at work, or eat when I get home. Party Fri 8-2:30 sleep in either case ~3:15
Tue: Wake 7:20, class 8-1, eat, gym at 2:30. Easy relaxing day. Throw two more meals in before work 8-1:30, sleep at 2:30ish.
Thur: Wak 7:20, class 8 - 1, (eat) 2-4:30. gym until 5:30/6 pm. Home, pass the hell out.
Weekends I usually don't wake up until 2 pm, so there's a forced fast there. I'll gym in either case around 5 pm. Sundays I sleep around 1 am, saturdays anywhere from 1 -4 am. I may have the most "college" schedule ever; really gotta fix this, it's holding me back in more than just lifting.
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What school do you go to?
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On April 26 2011 10:47 Froadac wrote:Show nested quote +On April 26 2011 10:38 vicariouscheese wrote:On April 26 2011 10:30 Froadac wrote:On April 26 2011 10:22 vicariouscheese wrote:On April 26 2011 10:16 Levistus wrote:On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time. It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger Dammit decaf I was having such an awesome day until you go and lift a house while partying all week 105kg squat 50kg press 52kg powerclean Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky. Why is this? So I'm trying to use this spreadsheet, and I'm still a bit confused how to use it. I know it has all the warmup things. Just do what it says? Do all of the warmup sets? This is the spreadsheet that has been mentioned ;P https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdHVXOVY2YXZRRjVyblVXbHhQdFBNNUE&hl=en&authkey=CLKcvpkHIt wants me to determine my current max. How should I do that. I'm reticent to do that right now because of my back. Should I just start at something that is fairly difficult, and slowly work up? What are you referring to with the 'why is this?' the grip? Forget that link, you don't have any one rep maxes and it's not something you need to know anyways. Use this warmup calculator spreadsheet http://spreadsheets.google.com/ccc?key=pllSQp6ZHNaAOP3ER4XCPIw&hl=enBasically you just put in your work weight and it will calculate all the warm up sets. Just do what the wiki says for the first and second days. The FAQ (http://startingstrength.wikia.com/wiki/FAQ:The_Program) also explains how to add weight from workout to workout. Why do you want to face mirror? How do you read the spreadsheet. And thanks for that link. For some reason I didn't spot the "first workout" in the FAQ before.
No, I *don't* want to face a mirror. So I actually take the bar out to next to a water fountain, so there's always people walking around me. Unless I'm perfectly aligned with a mirror (which is hard because of the squat rack area layout) my knees sometimes don't track correctly in deadlifts and powercleans, so I'm not doing them with mirrors.
Download the spreadsheet. Where it says "work sets" you enter however much you're doing that day. When you hit enter, it will calculate the weight for all your warmup sets. You might not be able to do more than the bar for your warmups at this point though, but don't worry.
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On April 26 2011 11:12 vicariouscheese wrote:Show nested quote +On April 26 2011 10:47 Froadac wrote:On April 26 2011 10:38 vicariouscheese wrote:On April 26 2011 10:30 Froadac wrote:On April 26 2011 10:22 vicariouscheese wrote:On April 26 2011 10:16 Levistus wrote:On April 26 2011 03:10 Sinep wrote:On April 26 2011 01:48 Levistus wrote:On April 26 2011 01:27 Sinep wrote:On April 25 2011 23:31 Levistus wrote:anyone here who has this body as a goal? i want to get a body like this too. + Show Spoiler +bruce lee! I want to be a more muscular version of him, but yes. cool. how long have you been lifting? any progress? I've been 'lifting' for about 2.5 years, started at about 60kg, and I'm 185cm tall (about 6' i think?) First two years were pretty much wasted, didn't have a good routine, didn't eat enough, didn't even do deadlift and squats, but at least I was determined. Was only since the summer that I really got a good program and regular progress going. I've got a decent amount of strength at the moment and am working on getting lower bodyfat for the summer short term and then maintaining it while adding just muscle. I posted some pictures showing progress from march->april a few pages back if you wanna check them out. what about you? any progress? not much. i just started last week. but i feel i got stronger. first session i deadlifted 90lbs i felt i was gonna black out on my 5th rep. l;ast night is my 3rd session so deadlift again. the 90 lbs was easy for me but maybe it's because of my grip? i forgot to use mixed grip last night but i used mixed grip my first time. It wouldn't be because of what grip you used, mixed is more stable than double overhand (unless you were doing hook grip?) Just accept that you got stronger Dammit decaf I was having such an awesome day until you go and lift a house while partying all week 105kg squat 50kg press 52kg powerclean Also powercleaning in a crowded commercial gym without wanting to face a mirror can get tricky. Why is this? So I'm trying to use this spreadsheet, and I'm still a bit confused how to use it. I know it has all the warmup things. Just do what it says? Do all of the warmup sets? This is the spreadsheet that has been mentioned ;P https://spreadsheets.google.com/ccc?key=0AhNskixPW9hQdHVXOVY2YXZRRjVyblVXbHhQdFBNNUE&hl=en&authkey=CLKcvpkHIt wants me to determine my current max. How should I do that. I'm reticent to do that right now because of my back. Should I just start at something that is fairly difficult, and slowly work up? What are you referring to with the 'why is this?' the grip? Forget that link, you don't have any one rep maxes and it's not something you need to know anyways. Use this warmup calculator spreadsheet http://spreadsheets.google.com/ccc?key=pllSQp6ZHNaAOP3ER4XCPIw&hl=enBasically you just put in your work weight and it will calculate all the warm up sets. Just do what the wiki says for the first and second days. The FAQ (http://startingstrength.wikia.com/wiki/FAQ:The_Program) also explains how to add weight from workout to workout. Why do you want to face mirror? How do you read the spreadsheet. And thanks for that link. For some reason I didn't spot the "first workout" in the FAQ before. No, I *don't* want to face a mirror. So I actually take the bar out to next to a water fountain, so there's always people walking around me. Unless I'm perfectly aligned with a mirror (which is hard because of the squat rack area layout) my knees sometimes don't track correctly in deadlifts and powercleans, so I'm not doing them with mirrors. Download the spreadsheet. Where it says "work sets" you enter however much you're doing that day. When you hit enter, it will calculate the weight for all your warmup sets. You might not be able to do more than the bar for your warmups at this point though, but don't worry.
Goddamnit :O Parents ask how much I'm lifting.
I was like "Well, I'm squatting 45, benching 35"
Evidently that's "way too much" although my doctor said I should probably lift weights.
When I said I was lifting weights i think my mom imagined like 5 pound dumbbells..... Any things to say, or just wait for the doctor to be more specific?
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On April 26 2011 10:58 phyre112 wrote:Show nested quote +On April 26 2011 10:41 Catch wrote:On April 26 2011 10:09 phyre112 wrote:On April 26 2011 10:04 Catch wrote:
Haha I feel ya man. I'm currently on leangains and really like it. The only thing that messes with it is my night class on Monday and Wednesday (6:30-745) and sometimes on the weekends if I want to drink.
Otherwise, I'll probably stay on it when I bulk again, but maybe a 12/12 or 10/14... Eh, who knows See, I have class from 8 am straight through until noon, so it's actually difficult to get food before then. Then I work an 8 pm - 1:30 AM shift three times a week, where I don't get back to my apartment and head to sleep until more like 2:30 or 3:00 AM. I'm finishing this job soon though, so I'll be glad to get back to sleeping. My schedule is something like this MWF: Wake up at 730, class at 9 till noon. Work from 1-x (Today until 245, sometimes shorter but usually about 2 hours) Tuesday&Thursday: Class from 11-12:20, 2-3:20. Wake up at 8, go in early to do work, and do work during my break. In the mornings, instead of cooking breakfast, I cook what I need and throw it in a tupperware bowl. Simple as that :D MWF: Wake at 7:20, class 8-1, 2-3. (eat at 1) Gym 3-4, back to my apartment, eat shower change, possibly clean up or pull out a textbook. Work Mon+Wed 8-1:30 Either get takeout at work, or eat when I get home. Party Fri 8-2:30 sleep in either case ~3:15 Tue: Wake 7:20, class 8-1, eat, gym at 2:30. Easy relaxing day. Throw two more meals in before work 8-1:30, sleep at 2:30ish. Thur: Wak 7:20, class 8 - 1, (eat) 2-4:30. gym until 5:30/6 pm. Home, pass the hell out. Weekends I usually don't wake up until 2 pm, so there's a forced fast there. I'll gym in either case around 5 pm. Sundays I sleep around 1 am, saturdays anywhere from 1 -4 am. I may have the most "college" schedule ever; really gotta fix this, it's holding me back in more than just lifting.
That sounds worse than mine. I'm lucky I work for my family's business, or I'd actually have to work like you do. Still, I have to keep my scholarship(s) up and even though I keep up with my course loads, my night class ALWAYS throws a wrench in whatever I need to do. Not to mention the fact that I HATE that class. with a passion.
For example, right now I'm up trying to write a paper for my English 102 class. I don't even think it's due tomorrow, but I can't tell. I'm just gonna either half ass it now, or take a nap and half ass it at five in the morning. College sucks. lol
Edit: Since I can't focus, I'ma go ahead and take a nap and do this in the morning... lol
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thedeadhaji
39489 Posts
On April 26 2011 01:33 macuser wrote:Show nested quote +On April 25 2011 21:06 Zafrumi wrote:quite an ambitious goal you set for yourself there, macuser gl and keep us updated went 5-4-5 on my 132.5kg squat and 5-5-4 on 90kg bench press. rewarded myself with an ultra feast at mcdonalds thanks.. maybe I can post some progress pictures, after I' m lean & dry again this was taken last summer at 150lbs/ 68kg + Show Spoiler +
Sexaytime!
Milk was 15% off at Safeway today so I bought 6x1/2 gallons LOL
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On April 26 2011 13:04 thedeadhaji wrote:Show nested quote +On April 26 2011 01:33 macuser wrote:On April 25 2011 21:06 Zafrumi wrote:quite an ambitious goal you set for yourself there, macuser gl and keep us updated went 5-4-5 on my 132.5kg squat and 5-5-4 on 90kg bench press. rewarded myself with an ultra feast at mcdonalds thanks.. maybe I can post some progress pictures, after I' m lean & dry again this was taken last summer at 150lbs/ 68kg + Show Spoiler + Sexaytime! Milk was 15% off at Safeway today so I bought 6x1/2 gallons LOL
Why not full gallons? I'll get two gallons of whole tomorrow... (currently using house provided skim)
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On April 26 2011 11:46 Catch wrote:Show nested quote +On April 26 2011 10:58 phyre112 wrote:On April 26 2011 10:41 Catch wrote:On April 26 2011 10:09 phyre112 wrote:On April 26 2011 10:04 Catch wrote:
Haha I feel ya man. I'm currently on leangains and really like it. The only thing that messes with it is my night class on Monday and Wednesday (6:30-745) and sometimes on the weekends if I want to drink.
Otherwise, I'll probably stay on it when I bulk again, but maybe a 12/12 or 10/14... Eh, who knows See, I have class from 8 am straight through until noon, so it's actually difficult to get food before then. Then I work an 8 pm - 1:30 AM shift three times a week, where I don't get back to my apartment and head to sleep until more like 2:30 or 3:00 AM. I'm finishing this job soon though, so I'll be glad to get back to sleeping. My schedule is something like this MWF: Wake up at 730, class at 9 till noon. Work from 1-x (Today until 245, sometimes shorter but usually about 2 hours) Tuesday&Thursday: Class from 11-12:20, 2-3:20. Wake up at 8, go in early to do work, and do work during my break. In the mornings, instead of cooking breakfast, I cook what I need and throw it in a tupperware bowl. Simple as that :D MWF: Wake at 7:20, class 8-1, 2-3. (eat at 1) Gym 3-4, back to my apartment, eat shower change, possibly clean up or pull out a textbook. Work Mon+Wed 8-1:30 Either get takeout at work, or eat when I get home. Party Fri 8-2:30 sleep in either case ~3:15 Tue: Wake 7:20, class 8-1, eat, gym at 2:30. Easy relaxing day. Throw two more meals in before work 8-1:30, sleep at 2:30ish. Thur: Wak 7:20, class 8 - 1, (eat) 2-4:30. gym until 5:30/6 pm. Home, pass the hell out. Weekends I usually don't wake up until 2 pm, so there's a forced fast there. I'll gym in either case around 5 pm. Sundays I sleep around 1 am, saturdays anywhere from 1 -4 am. I may have the most "college" schedule ever; really gotta fix this, it's holding me back in more than just lifting. That sounds worse than mine. I'm lucky I work for my family's business, or I'd actually have to work like you do. Still, I have to keep my scholarship(s) up and even though I keep up with my course loads, my night class ALWAYS throws a wrench in whatever I need to do. Not to mention the fact that I HATE that class. with a passion. For example, right now I'm up trying to write a paper for my English 102 class. I don't even think it's due tomorrow, but I can't tell. I'm just gonna either half ass it now, or take a nap and half ass it at five in the morning. College sucks. lol Edit: Since I can't focus, I'ma go ahead and take a nap and do this in the morning... lol
My schedule wouldn't be so bad if I hadn't taken Organic chemistry; I don't understand it, I don't enjoy it, I don't WANT to understand it, and it still accounts for probably 60% of the time that I spend studying. Awful Course, I don't recommend it to anyone. Physiology, Biology and Philosophy are much more my style.
Speaking of; I'm currently deciding between a nutrition minor and an exercise science minor. The exercise science minor basically has me taking advanced physiology classes. On the other hand, my room mate already has a nutrition minor, and he considers the diet that I currently eat (eggs, bacon, whole milk, carrots and broccoli, chicken and beef, almonds, green tea, water) to guarantee my death by age 40. So I'm pretty sure it's all mis-information. Right now I'm leaning towards EXSC, and it should be less classes (more overlap with biology major) but... we shall see how it goes.
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On April 26 2011 13:18 thedeadhaji wrote:Lactose intolerant -> can't buy full gallon regular milk 
Go get that lactose free milk, you're a workin man you can spend the extra scrilla!
edit: maybe I should read your previous posts too; you bought the safeway lactose free milk aww yeah that shit's like stimpacks for me.
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God damn it i need to find my camera's battery charger so bad so i can tape myself.
I need help bad with squats. I've noticed my wrists keep bending back and i'm trying to figure out why. I tried tightening my back up harder which helped some, but it seems like the bar almost rolls down my back while I'm doing squats? This results in some of the weight being placed on my wrists, and while I can tough it out right now, THERE'S NO REASON FOR THIS AND I KNOW IT WILL FUCK ME UP IN THE LONG RUN. Funny how I just noticed it last week, and now it's about all I can see while I do squats. Any pro tips for not straight wrists?
edit: I just realized even if I tape myself it's gonna be hard to see my wrists because the plates are going to be blocking the view of my wrists (from a side angle at least) duh. From a front angle or in a mirror, it'd probably be hard to see my wrists bend too right? Fuck fuck fuck fuck.
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EPT![[image loading]](http://imgur.com/O6hmg.jpg)
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