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On May 09 2011 01:13 eshlow wrote:Show nested quote +On May 09 2011 00:15 Doctorbeat wrote:On May 08 2011 09:38 sawedust wrote:On May 08 2011 09:17 Doctorbeat wrote:
After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6
Bent Over Rows/Weighted Chin-ups - 3 x 6-8
Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12
Dumbbell/Barbell Curls - 3 x 8-12
Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6
Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15
Reverse Hyper Extensions/Good Mornings - 3 x 8-15
Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay! I'm on week 10 of Practical Programming and my weights are still going up; just curious as to why you'd stop at 16 weeks? And good mornings are a bitch, but they give you some crazy hammy pains when you wake up the next day. Any exercise or stretching that will help you with flexibility should make the exercise much easier for you, as well as constant repetition and maintaining proper form. And congrats on the PR! Is that your 1RM or a set of X reps? The PR is 1RM. My current weight at 5x6 Bench is 50 kg. Current weights on the big compounds (with SS 3x5 repetitions) are: BP - 55 Squat - 75 DL - 95 I do eat more than I should need. I eat about 3000 cal a day, 500 more than what I should require. I'll try to ramp it up a bit more, but it'll be tough to find the time to eat more. As far as my diet goes, in the morning I eat 5 sandwiches, peanut butter + chicken fillet. Between breakfast and lunch I eat a banana + whey shake. Lunch is either sandwiches with eggs (5) or premade rice+chicken (sometimes I put nuts in aswell). Evenings is usually rice/baked potatoes+ meat (about 200g of meat). Then before I go to bed, I eat another banana + can of tuna. I'm very much an ecto, in pretty much all aspects. I gain really slow, even though I should gain quite a bit of mass with my diet. I went from ~60 kg to 67 in 9-10 months. My %bf stayed about the same though, a little under 10. And the reason we switched programs was that our motivation was starting to drop, we had been doing the same stuff for over 4 months. Plus we felt that we hit a plateau. Our weights didn't increase anymore, even though we tried really hard. Our squat was stuck at 75 for 3 weeks, when we tried increasing we would fail. We can always switch back to the SS workout if this one doesn't feel well. So you didn't reset and you didn't eat more which you should have... When we overeat our bodies have mechanisms to burn off that energy. After a couple weeks you're going to have to eat more than 500 kcals above to keep gaining which is why you stopped. Boredom isn't really a good reason to switch routines especially if you executed the previous one incorrectly and went to a crappier routine in general.
I did reset, twice. And I want to gain lean mass, as I still am mountainbiking and streetbiking competitively (amateur level) in the season. I mainly wanted to reinforce my core (better posture on the bike), and to gain more explosivity in sprints, aswell as some aesthetic work.
I was always built more as a climber, but felt more like a sprinter.
I already am eating as much as my budget and my time allow, I cannot eat during work or class, and more food would eat a hole in my wallet, unless you know a cheaper option than chicken+rice with the same nutritional value.
Thanks for the advice though, I appreciate it.
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On May 09 2011 04:14 Doctorbeat wrote:Show nested quote +On May 09 2011 01:13 eshlow wrote:On May 09 2011 00:15 Doctorbeat wrote:On May 08 2011 09:38 sawedust wrote:On May 08 2011 09:17 Doctorbeat wrote:
After 16 weeks of Rippetoe, me and my training buddy switched to a 3 day split similar to this one:
Weighted Dips/Barbell Incline Bench Press - 5 x 3-6
Bent Over Rows/Weighted Chin-ups - 3 x 6-8
Barbell Close-Grip Bench Press/Barbell Skull Crushers - 3 x 8-12
Dumbbell/Barbell Curls - 3 x 8-12
Weighted Crunches/Weighed Hanging Leg Raises - 3 x 8-12
Lower:
Barbell Low Box Squats/Sumo Deadlifts - 5 x 3-6
Dumbbell Split Squats/Dumbbell Lunges - 3 x 8-15
Reverse Hyper Extensions/Good Mornings - 3 x 8-15
Cable Woodchoppers/Side Bends - 3 x 8-12
Most of the exercises are going pretty well, but I'm having trouble with my flexibility with the good mornings. Is it just the fact that I've never done the exercise before, and my hammies need to stretch a bit, or are there more stretching exercises I can do to improve? If anyone knows, thanks for the info.
Also tried new PR with bench friday, 67 kg (~150 lbs) @ 1.82m, 67 kg bodyweight. I can now bench my bodyweight, yay! I'm on week 10 of Practical Programming and my weights are still going up; just curious as to why you'd stop at 16 weeks? And good mornings are a bitch, but they give you some crazy hammy pains when you wake up the next day. Any exercise or stretching that will help you with flexibility should make the exercise much easier for you, as well as constant repetition and maintaining proper form. And congrats on the PR! Is that your 1RM or a set of X reps? The PR is 1RM. My current weight at 5x6 Bench is 50 kg. Current weights on the big compounds (with SS 3x5 repetitions) are: BP - 55 Squat - 75 DL - 95 I do eat more than I should need. I eat about 3000 cal a day, 500 more than what I should require. I'll try to ramp it up a bit more, but it'll be tough to find the time to eat more. As far as my diet goes, in the morning I eat 5 sandwiches, peanut butter + chicken fillet. Between breakfast and lunch I eat a banana + whey shake. Lunch is either sandwiches with eggs (5) or premade rice+chicken (sometimes I put nuts in aswell). Evenings is usually rice/baked potatoes+ meat (about 200g of meat). Then before I go to bed, I eat another banana + can of tuna. I'm very much an ecto, in pretty much all aspects. I gain really slow, even though I should gain quite a bit of mass with my diet. I went from ~60 kg to 67 in 9-10 months. My %bf stayed about the same though, a little under 10. And the reason we switched programs was that our motivation was starting to drop, we had been doing the same stuff for over 4 months. Plus we felt that we hit a plateau. Our weights didn't increase anymore, even though we tried really hard. Our squat was stuck at 75 for 3 weeks, when we tried increasing we would fail. We can always switch back to the SS workout if this one doesn't feel well. So you didn't reset and you didn't eat more which you should have... When we overeat our bodies have mechanisms to burn off that energy. After a couple weeks you're going to have to eat more than 500 kcals above to keep gaining which is why you stopped. Boredom isn't really a good reason to switch routines especially if you executed the previous one incorrectly and went to a crappier routine in general. I did reset, twice. And I want to gain lean mass, as I still am mountainbiking and streetbiking competitively (amateur level) in the season. I mainly wanted to reinforce my core (better posture on the bike), and to gain more explosivity in sprints, aswell as some aesthetic work. I was always built more as a climber, but felt more like a sprinter. I already am eating as much as my budget and my time allow, I cannot eat during work or class, and more food would eat a hole in my wallet, unless you know a cheaper option than chicken+rice with the same nutritional value. Thanks for the advice though, I appreciate it.
big macs 
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Tomorrow = engage operation become more awesome.
decafchicken aka decaf aka decafinator
Age: 20 || Height: 6'1 || Weight: ~205 lbs ~ 94kg
Starting Date: 5/9/11 || Goal Date: 9/1/11
Weight goals -- 220-230, ~100-105kg
Training goals --
Currently: 110kg Snatch, 145kg Clean and Jerk, ~200kg Squat, ~220kg Deadlift, ~300 lb bench,
Goals: 120+ Snatch, 160+ Clean and Jerk, 225kg Squat(lolz prob not gonna happen) and deadlift. Not really worried about my bench, definitely going to try to add some weight to my press/push press though. Currently i do sets of 5 in the 150-170 range depending on how tired from oly lifts.
Gameplan: Oly lifts 3x a week, work on technique technique technique. Will probably have one heavy day for each and then the third day will work in the triples range. Followed up by 3x5-8 reps of squats and press. Finish up with weighted chin ups/prehab/core work. I want to experiment mixing in a day of very low volume high intensity deadlifts and a day of benching (just cause i need somewhere to add all this god damn weight lol)
Nutrition goals -- Eat like horse. Actually a heard of horses. Going GOMAD on this bitch. I'll pick up a gallon of whole milk before work and finish it by the time i leave. Throw back a couple pounds of chicken/beef/pork a day. Eggs on eggs. Also eating more veggies! Going to order some creatine this week.
Misc goals -- Put up at least 250kg total in the olympic weightlifting meet i have in two weeks. Dominate in summer rugby, own the LSAT, Internship with a lawyer i know + warehouse job for some $. By september i will be in full beast mode for rugby and school :D
On a side note, I'm finally ending what most would consider a legitimately alcoholic past 3 weeks of my life. Between some of my best friends graduating and others turning 21 and meeting new girls i've gone out/partied/drank way too much on 16 of the last 19 nights. And i still managed to ace my finals rofl. It's been a god damn riot and the best time of my life but now its time to become a real, healthy person now that i'm home lol.
I'll throw up a "before" pic so i have something to remember me being ripped by lol. Although the "after" pic is going to be awesome cause i'll be way too big for anyone to fuck with
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and whole milk
lol ninja'd by decaf. this was meant for doctorbeat.
@Decaf: sounds like a good plan.
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Sjarl joining me on the add massive amounts of weight over the summer plan?
edit: as i finished that post my parents rolled in with 5 pounds of chicken 7 pounds of beef, and 5 pounds of canned tuna! However, they forgot eggs and seem to think 1 gallon of milk is adequate lol.
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Yeah, I think so. Judging from the pic I took today I've some spaces to fill out
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On May 09 2011 05:21 sJarl wrote:Yeah, I think so. Judging from the pic I took today I've some spaces to fill out
No kidding man. Don't take this the wrong way, but from your pic I would never think that you could deadlift 215kg. Actually that makes it just more awesome. You sure must have the body for being an amazing deadlifter. You can probably easily put on 10-15 more kg and will still look totally thin and strong, but then you probably can lift 250kg.
Anyone actually know how a "born" deadlifter, squatter or bencher should look like? That has been in my mind for quite some time, but whatever I type into google, I don't find the information I am looking for 
I for example have a relatively long torso and shorter but thick legs. I would assume that's good for squating, since my squat is comparably much better than my deadlift.
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On May 09 2011 05:47 Malinor wrote:Show nested quote +On May 09 2011 05:21 sJarl wrote:Yeah, I think so. Judging from the pic I took today I've some spaces to fill out No kidding man. Don't take this the wrong way, but from your pic I would never think that you could deadlift 215kg. Actually that makes it just more awesome. You sure must have the body for being an amazing deadlifter. You can probably easily put on 10-15 more kg and will still look totally thin and strong, but then you probably can lift 250kg. Anyone actually know how a "born" deadlifter, squatter or bencher should look like? That has been in my mind for quite some time, but whatever I type into google, I don't find the information I am looking for I for example have a relatively long torso and shorter but thick legs. I would assume that's good for squating, since my squat is comparably much better than my deadlift.
lol, I would say the same if I met someone that was built like me so don't worry. I have longer than average arms and legs and that is what is helping me alot.
I don't think there is a build that excels at all categories in powerlifting but some are definetly better than others. Shorter arms and high chest help in bench press, while the shorter arms are not as good for deadlifting. Long femurs may help in deadlifting but then makes your squat suffer.
So it goes in a circle which makes powerlifting as a sport awesome.
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a born bencher would look something like incontrol
good stuff decaf! keep posting vids/pics/updates!
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Hey TL, I've been out of shape for about a year due to burnout from over-exercise. I've given myself ample time now to reset and I'm itching to get back in shape. I'm planning on starting out by running; however, I know next to about nothing about a good routine for getting myself in to running. Does anyone have some advice or some links for someone looking to start running / cardio in general?
Thanks.
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On May 09 2011 06:23 Senj wrote:
Hey TL, I've been out of shape for about a year due to burnout from over-exercise. I've given myself ample time now to reset and I'm itching to get back in shape. I'm planning on starting out by running; however, I know next to about nothing about a good routine for getting myself in to running. Does anyone have some advice or some links for someone looking to start running / cardio in general?
Thanks.
any particular reason you want to do cardio/running? if not (and I suppose even if you do hehe) we will try to get you to do strength training instead
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On May 09 2011 06:23 Senj wrote:
Hey TL, I've been out of shape for about a year due to burnout from over-exercise. I've given myself ample time now to reset and I'm itching to get back in shape. I'm planning on starting out by running; however, I know next to about nothing about a good routine for getting myself in to running. Does anyone have some advice or some links for someone looking to start running / cardio in general?
Thanks.
Best tip is to get good quality running shoes.
A friend of mine started doing this after being a couch potato for too long:
http://www.coolrunning.com/engine/2/2_3/181.shtml
It worked okay for him, though I don't know whether it is actually a really good routine.
Though if what you really aim for is the 'Brad Pitt in Fight Club' body, weight lifting might fit better.
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Overexercise? What does that even mean? lol
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It is commonly referred as undereating lol
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Does anyone here have tips on using Kreatine & BCAA? I've read earlier that taking 2 grams of BCAA 10 mins before training is the way to use it. Also Creatine usage is x2 a day with a meal?
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On May 09 2011 07:00 AoN.DimSum wrote:
Overexercise? What does that even mean? lol
Perhaps it was the wrong word choice, I was doing Olympic lifting for 5 years and got majorly burnt out on exercise.
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On May 09 2011 07:19 Advocado wrote:
Does anyone here have tips on using Kreatine & BCAA? I've read earlier that taking 2 grams of BCAA 10 mins before training is the way to use it. Also Creatine usage is x2 a day with a meal?
Just take 5g of creatine 1x day and you'll be fine. I think 2g of BCAA is way too little to have any significant effect.
@Senj: Sorry to hear about your crash, it happens to all of us. I'm not really sure you need any specific routine for running but the one Doctorbeat linked is good if you are wayyyy out of shape (doubt you are though) but coolrunning has some other interesting running programs.
Or you could start weightlifting and dragging/pushing heavy stuff around for cardio
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On May 09 2011 07:26 Senj wrote:Show nested quote +On May 09 2011 07:00 AoN.DimSum wrote:
Overexercise? What does that even mean? lol Perhaps it was the wrong word choice, I was doing Olympic lifting for 5 years and got majorly burnt out on exercise.
What were your numbers looking like? I just picked it up like 5 months ago and i'm addicted.
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EPT
