On May 06 2011 20:19 cody1024d wrote: I have a quick question guys. I was curious if SS or a similar 5x3x1 program would be beneficial to use as a bulking program for fall/winter? I would be using it instead of the standard Crossfit program, as it is VERY hard to bulk while doing Crossfit, with all the metcon/cardio they prescribe.
I guess my question boils down to if a purely powerlifting program (perhaps with some Oly lifts mixed in) would be beneficial in the short term. Perhaps for a 4 month period of time, in the fall/winter, used as a bulking program. Of course my calorie/protein intake will be increased as well, specifically upping the amount of fat I take in.
Thanks for any insight into the matter. Oh...and I know you guys are gonna try, but I like Crossfit, and have been doing it for 2+ years, don't try to convert me!!!! xD
That's pretty much exactly what it's designed for. In four months you can get a lot out of the program in terms of strength gains and mass gains. And winter is obviously a great time to do it because you wouldn't be so concerned about packing on the extra fat for now until warmer weather rolls around.
Simply lift and add weight, and you'll gain the mass. Do the program for however long you want really. But 4 months on SS or something similar will make a world of difference.
edit:
High levels of strength and power will always carry over into endurance. It's much easier for a guy who can clean & jerk 460lb like Donny Shankle to do 30 reps with 135lb, than for the guys whose max clean & jerk is only 225lb. Just like 50 x 135lb Squats are easier for a guy with a 400lb Squat than for a guy with a 225lb max Squat. Strength and power always carries over to endurance, always.
Quoted from the SS wiki about strength and crossfitting. Rippetoe always preaches that the #1 way you can be better or more prepared at anything is to increase strength above all else. And crossfit falls under that umbrella too.
:O This guy squats multiple times a day! Im not sure what his workouts are like, but I think he just squats a lot since he is injured.
nice, maybe they listened to rip after all
heard back from the oly lifting club I contaced a few weeks back. gonna call the president tonight and see what they can offer i'm also contemplating getting into rugby.. I just wanna DO MORE manly stuff
Where do u live btw? tbh i lost respect for rip, I dont see how oly coaches dont want their lifters to get stronger. lol
zürich, switzerland yeah it seems to be a bit of a weird situation hehe. but I think rips main point is that oly lifters view squats and deadlifts as (annoying) assistance exercises and dont incorporate them as well as they could. but I only read this one thread that you linked, so I probably dont have the full picture
Thanks for the info MajinMojo, thats the exact type of information I was looking for.
That was teh general idea I was thinking about, looking into SS and all. I'm fine with my actual body type right now, but in order to increase endurance on some of the lifts (especially overhead squats and deadlifts), I was hoping to get my max/strength up.
Perhaps I will start doing more strength based workouts now anyway, as that is what is lacking most. I can probably find a way to work in a 5x5-esque warm up, or even as part of the main lift for the day.
So somebody posted about the "So you think you can squat" video awhile back. I just got around to watching it.
And then I realized how bad I need to fix my squat form. I'll be working on that once I can squat again.
by the way... my lifts on SS have pretty much stalled out so here are my numbers Squat: 95 ---> 235 (Probably had some more in me before I got injured) Bench: 65 OR 95 ---> 155 (160 I didn't get for all 5 x3) Deadlift: 65 ---> 235. Still have a lot to go on deadlift, I haven't resetted it yet. OH press: 45 ---> 105 Chins & Pull ups are still moving nicely.
Awesome, done with SS Started at 166, went 200, now I'm back down to 178. Haven't lost much strength since my cut, but haven't gained much either lol
yeah catch i saw that "so you think you can squat" video aswell and realised that my squats although getting bellow paralell were really bad form, though taking the steps to fix my squats is like starting it all over again, failed my 5kg increase to 80 kg today becuase of that, think the best thing i can do is a soft reset, get the form nice and just increase the following weeks..
I actually saw the SS dvd this morning just to check it out. Apparently my definition of shoulder width is different than rip's- while squatting I have the outside of my heels line up with the outside of my shoulders, whereas it seems everyone in the vid does more of a inside of heels lining up with outside of shoulders. I think widening my stance would add an easy 10 pounds to my squat... I also don't point out my toes as much.
Will watch the so you think you can squat to see what's going on there...
Last session with my weight lifting club today Back to the shitty high school...i might actually buy them an olympic weightlifting bar, i hate their barbells lol. Also might try to train with Bud Charigna who apparently is moderately well known from his translation of russian weight lifting articles cause his gym is real close to my house.
On May 06 2011 19:28 Rumeye wrote: You don't have to follow this schedule but there are some rules that apply to everyone: Never train 2 major muscle groups in one day because the effort is too big and you won't be able to get the most out of that session. Major muscle groups are Chest, Back and Legs. You can combine chest and back with your arms, for example you can do chest and triceps on Monday and back with biceps on Tuesday. As for you being stuck on 105 lbs, it's ok. Adding weight shouldn't be a goal for anyone except powerlifters, it should only come as a necessity. Add weight only when you feel like your strength has really grown and the current weight just doesn't cut it anymore. Form of execution should be the primary concern, there's no point in benching 300 lbs if your pushing 80% of it with your shoulders and triceps.
I've been training pretty much every muscle group in my body in the same work out 3 times a week for almost a year now. I'm pretty sure its possible. Not ideal for bodybuilding i suppose but perfectly fine for many of the people here striving to increase their strength/lose fat/build muscle.
2 anecdotes that may or may not be related to H&F. But they're baller anyway.
At a party last night for Cinco de Mayo I got "playfully" (still pretty fuckin hard cus everyone was drunk) punched haymaker style to the gut and the kid hurt his wrist.
Cut the grass today with my shirt off cus I need some sun. Neighbor pulls up with 4 of her sorority sisters and they get out of the car and sorta stand there for a bit till I stop the lawmower. One of them asks me if I am a fighter because I apparently have a pretty decent welt from getting punched the night before. I should have thought of something clever to say like, "No I'm a lover." LoL but instead I just mumbled some shit and smiled and went back to mowing. Either way, fuck yeah and the weekend has barely even started.
On May 07 2011 04:25 Zafrumi wrote: haha, socially awkward lifter :D love it, bro!
Won't be so socially awkward by the end of tonight after some beers :D Let's hope my neighbor is also planning some sort of house party just like I am. Or if not, they're definitely invited.
On May 07 2011 02:06 Catch wrote: So somebody posted about the "So you think you can squat" video awhile back. I just got around to watching it.
And then I realized how bad I need to fix my squat form. I'll be working on that once I can squat again.
by the way... my lifts on SS have pretty much stalled out so here are my numbers Squat: 95 ---> 235 (Probably had some more in me before I got injured) Bench: 65 OR 95 ---> 155 (160 I didn't get for all 5 x3) Deadlift: 65 ---> 235. Still have a lot to go on deadlift, I haven't resetted it yet. OH press: 45 ---> 105 Chins & Pull ups are still moving nicely.
Awesome, done with SS Started at 166, went 200, now I'm back down to 178. Haven't lost much strength since my cut, but haven't gained much either lol
Congrats on the major progress! I started just about where you were with your initial lifts and have also progressed to where you are now (and still going!)
But I think you can also improve on those lifts when you get healthy again; can't let someone who weighs almost 50 pounds less than you lift the same amount of weight on the program
Do these videos have any merit? I've reading about how grains/carbohydrates do more harm than good for your overall health.
This is odd, because I remember being taught in health class that a high fiber/grain/carb diet was key to being a healthy person.
I haven't watched the whole videos but I myself do subscribe to the basic principle they discuss. Too much processed grains, breads, pasta, enriched flour and stuff is not the best way to approach an optimal diet.
I remember seeing all those years ago the "food pyramid" on the back of cereal boxes and such. This represents a view of health that is very outdated but unfortunately still being followed by a lot of people.
What type of reading have you done? Have you checked out Robb Wolf's blog about the paleo diet? It's a pretty decent starting place. I'm not going to comment on the full spectrum of diet options nowadays (bad ones or good ones) but you can find a few links in the OP.
Just be careful what you read. The sad truth is that there's so many studies out there of such widely varying degrees of scientific accuracy or inaccuracy that you can pretty much find any argument for or against something. Wouldn't be surprised if there was an argument for why people should be eating their own shit or something.
hey guys any tips to get stronger with settings up the bar with plates when deadlifting. i always ask for my younger brother's help lol he's 230lbs while i'm 135. i deadlift 100lbs only. the 45lb plates are heavy for me.
I'm 120lbs, 5'8", 18 years old. I'm going to start to do a lot of running, hopefully 2 miles about 4/5 times a week. And in the Summer, I'll be doing a lot of Swimming. I've got a gut, and I'm generally just skinnyfat.
On May 07 2011 04:18 MajinMojo wrote: 2 anecdotes that may or may not be related to H&F. But they're baller anyway.
At a party last night for Cinco de Mayo I got "playfully" (still pretty fuckin hard cus everyone was drunk) punched haymaker style to the gut and the kid hurt his wrist.
Cut the grass today with my shirt off cus I need some sun. Neighbor pulls up with 4 of her sorority sisters and they get out of the car and sorta stand there for a bit till I stop the lawmower. One of them asks me if I am a fighter because I apparently have a pretty decent welt from getting punched the night before. I should have thought of something clever to say like, "No I'm a lover." LoL but instead I just mumbled some shit and smiled and went back to mowing. Either way, fuck yeah and the weekend has barely even started.
end semi-bragpost
Someone's getting laid ;o.
edit: people looking at my legs and ass, while I'm squatting and deadlifting is..awkward. Specially girls pointing out my ass.
On May 07 2011 04:51 Levistus wrote: hey guys any tips to get stronger with settings up the bar with plates when deadlifting. i always ask for my younger brother's help lol he's 230lbs while i'm 135. i deadlift 100lbs only. the 45lb plates are heavy for me.
Ermmmm bar + 2 45lb plates = 135lbs... unless you're using a 10lb bar? That would be strange though.
On May 07 2011 05:11 f7n wrote: I'm 120lbs, 5'8", 18 years old. I'm going to start to do a lot of running, hopefully 2 miles about 4/5 times a week. And in the Summer, I'll be doing a lot of Swimming. I've got a gut, and I'm generally just skinnyfat.
Not sure if it'll do anything. Hopefully it will.
I'm not sure we're going to like your workout routine around here... what kind of body are you aiming for?
On May 07 2011 05:21 funkie wrote:edit: people looking at my legs and ass, while I'm squatting and deadlifting is..awkward. Specially girls pointing out my ass.
Look brah, if you don't want them staring at your ass send them up here mmk?
oooh i forgot to add the weight of the bar. my bar is 20lbs then i added 2x 5lbs + 2x 45lbs so i deadlift 120lbs.
On May 07 2011 05:04 sJarl wrote: Levi: Carrying the 45's around is actually pretty good for your grip so don't skimp on it!
Lol at the socially akward lifter :D
i'm having trouble setting it up cause i just set them up in the ground. can';t hold with 1 hand yet im scared it might slide down on my toes or something hehe.
On May 07 2011 04:18 MajinMojo wrote: 2 anecdotes that may or may not be related to H&F. But they're baller anyway.
At a party last night for Cinco de Mayo I got "playfully" (still pretty fuckin hard cus everyone was drunk) punched haymaker style to the gut and the kid hurt his wrist.
Cut the grass today with my shirt off cus I need some sun. Neighbor pulls up with 4 of her sorority sisters and they get out of the car and sorta stand there for a bit till I stop the lawmower. One of them asks me if I am a fighter because I apparently have a pretty decent welt from getting punched the night before. I should have thought of something clever to say like, "No I'm a lover." LoL but instead I just mumbled some shit and smiled and went back to mowing. Either way, fuck yeah and the weekend has barely even started.
end semi-bragpost
Someone's getting laid ;o.
edit: people looking at my legs and ass, while I'm squatting and deadlifting is..awkward. Specially girls pointing out my ass.
Haha coming from a hockey background has pretty much always made girls jealous of my ass and legs. Upper body has always been rather skinny though which is fine with me other than it seems that most people obsess over how their chest and arms look.
EPT
Back to the shitty high school...i might actually buy them an olympic weightlifting bar, i hate their barbells lol. Also might try to train with Bud Charigna who apparently is moderately well known from his translation of russian weight lifting articles cause his gym is real close to my house.
