EPTDye your hair and beard red and gain a bit of fat (sorry mani
) and you'll look just like him hahaTL Health and Fitness Initiative 2011 - Page 251
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nataziel
Australia1455 Posts
Dye your hair and beard red and gain a bit of fat (sorry mani ) and you'll look just like him haha | ||
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Froadac
United States6733 Posts
o.o There are many gains to be made. | ||
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sawedust
United States506 Posts
On May 09 2011 00:15 Doctorbeat wrote: 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. Hmm, sounds like you aren't doing something right with the workout, routine, or overall program (which includes diet, rest, etc). I'm only 130lbs (59kg) and all of my core lifts have exceeded yours. Bench is at 66kg, squat is at 93kg, deadlift is at 102kg. My only reset has been once on the bench press; everything else is still improving. Something doesn't quite add up; if you're doing the program correctly it should be impossible for someone weighing almost 10kg less than you to do sets with 10kg more weight than you. Unless you're nursing an injury of some sort, then I'm pretty sure you should be able to outlift me. As others have said, there is no such thing as a hardgainer; just eat more food. GOMAD if you have to. I no longer use that excuse (I can't gain weight, I'm an ecto, I eat so much but I still can't gain anything) as it's just a failing mentality of not wanting to have to work hard enough. If you don't have time, make time. There's really no excuse. Wake up five minutes earlier and prepare a smoothie, shake, something at least to snack on the go. Pack with you a bag of nuts or fruit. If you want to be successful, you have to make the sacrifices! I understand that biking is a passion of yours and weightlifting should be part of that, but I encourage you and everyone else to read about this article from Men's Journal: http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie Pretty much it explains how strength training should be the fundamental core of all sports, and there's no other program out there that will teach you that than Rippetoe's Starting Strength. Skiing, biking, tennis, golf, whatever. The program you're going on now is built more for a bodybuilder-type, and not one for a speed and agility athlete like yourself. I used to be on a program like that and didn't gain anything out of it, just sore muscles the next day. While I aspire to have a bodybuilder-like figure eventually, my current mentality is this: How am I going to grow if I'm only curling 30kg for six reps? Skullcrushers at 25kg? I want to be that formerly skinny guy at the gym curling a shitton of weight. In fact my goal by the end of summer is to be squatting 100kg+ (I'm almost there, at > 60kg). Benching 85kg. Deadlifting 125kg. All of this with a weight of around 64/65kg, and still growing. Don't take this as harsh criticism, but look at it as a wake-up call! You can still grow and progress with the SS program, it's whether or not you have the motivation and drive to push yourself in believing that you can do things that you thought you could never do. | ||
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Froadac
United States6733 Posts
This is the ride I'm going on. (both ways) Do you think it's compatible with a workout?'' Certainly hope it is >.> | ||
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Senj
United States193 Posts
On May 09 2011 08:24 AoN.DimSum wrote: What's the best lifter you've seen train? Its cool to see other oly lifters on these forums! :D The best lifter I saw was Kendrick Ferris. He came in with a bunch of other people the day before a competition. It was pretty rad. :D Other than that over the years several impressive lifters passed through our little gym. | ||
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MarCoon
Germany493 Posts
Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift Workout B 3x5 Squat 3x5 Press 5x3 Power cleans Workouts A and B alternate on 3 non-consecutive days per week. My question is if I can do the programm Monday/Tuesday with wednesday off and Thursday/friday, basically going for A/B A/B each week. Can I do it like this? Edit: Ofcourse weekends also being off. | ||
NonY
8751 Posts
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Invictus212
United Kingdom78 Posts
On May 09 2011 12:48 MarCoon wrote: My question is if I can do the programm Monday/Tuesday with wednesday off and Thursday/friday, basically going for A/B A/B each week. Can I do it like this? Edit: Ofcourse weekends also being off. MarCoon, that will not work. The day off in between is crucial due to the amount of stress that you are placing on your body. You won't even want to squat for a second day in a row. Remember that you do not have to do Monday/Wednesday/Friday; as long as you have two consecutive days off, and one day off in between workout days you will fine. I did this program for three years, and I had great results. You'll do very well with this program - good luck! | ||
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JeeJee
Canada5652 Posts
On May 09 2011 12:48 MarCoon wrote: So I was thinking of starting SS now and start with the Original Novice Program, which would look liek this: Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift Workout B 3x5 Squat 3x5 Press 5x3 Power cleans Workouts A and B alternate on 3 non-consecutive days per week. My question is if I can do the programm Monday/Tuesday with wednesday off and Thursday/friday, basically going for A/B A/B each week. Can I do it like this? Edit: Ofcourse weekends also being off. you could but then you're no longer doing SS and instead some weird variation you made up which won't work as well don't mess with the program at all if you intend to do it if you can't workout on wednesday at all for some reason, might i suggest Tu/Th/Sa or Tu/Th/Su instead | ||
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MarCoon
Germany493 Posts
I can try doing it but I am really exhausted after work normally and I start really early in the morning. This is the reason why I asked in the first place. Edit: I could try changing my work schedule, but would it actually be a day resting then if I work? Edit2: Also what I am curious is with what weights should I start my training, since I am adding 5lbs every workout. Do I start with something that I feel comfortable with doing or with weights so I can basically "make" it? | ||
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vicariouscheese
United States589 Posts
On May 09 2011 13:01 MarCoon wrote: Wednesday Saturday and Sunday is my work schedule and I am not sure if I can do both, because my work involves a lot of going around and lifting things and I wokr liek 10-12hours each workday :/ I can try doing it but I am really exhausted after work normally and I start really early in the morning. This is the reason why I asked in the first place. Edit: I could try changing my work schedule, but would it actually be a day resting then if I work? I was originally going to tell you why SS is 3 days a week and why not to do more, but whatevs Your situation is a little difficult in that your work is definitely going to interfere with gains if you're moving heavy things all day long, but I'd still say you should go for SS. Whatever you do, I'd just avoid Wed/Fri/Sun since that would mean working out after work twice a week. | ||
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Invictus212
United Kingdom78 Posts
On May 09 2011 13:01 MarCoon wrote: I can try doing it but I am really exhausted after work normally and I start really early in the morning. This is the reason why I asked in the first place. Edit: I could try changing my work schedule, but would it actually be a day resting then if I work? You know yourself better than anyone else, so do the best you can. If your work days are too exhausting, but you are able to change your schedule you should do it! As long as you don't workout, that is a considered a rest day. You need to let your body physically recover from the lifts. Remember to feed yourself properly too. It is part of the recovery and growth process. | ||
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vicariouscheese
United States589 Posts
On May 09 2011 13:01 MarCoon wrote:Edit2: Also what I am curious is with what weights should I start my training, since I am adding 5lbs every workout. Do I start with something that I feel comfortable with doing or with weights so I can basically "make" it? http://startingstrength.wikia.com/wiki/FAQ:The_Program#The_First_Workout You should be able to increase squats by 10lbs per workout for a couple weeks, deadlifts 15-20lbs. But if you aren't sure, being more conservative with increases is better than stalling out. | ||
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MarCoon
Germany493 Posts
On May 09 2011 13:18 Invictus212 wrote: You know yourself better than anyone else, so do the best you can. If your work days are too exhausting, but you are able to change your schedule you should do it! As long as you don't workout, that is a considered a rest day. You need to let your body physically recover from the lifts. Remember to feed yourself properly too. It is part of the recovery and growth process. I am pretty good when it come to nutrition, due to the fact that I played Tennis profesionally for several years and know what and how to eat evry day when I work out. I am gonna be eating a lot, since I need to bulk with SS, because I am pretty skinny right now with app. 64kg (141lbs) on 180cm (5'11"). I am gonna have my first session alter today and I am gonna take my measurements at the gym so I have accurate numbers. Edit: then I can also post goals and everything in a later post  And hey invictus, glad I made you post for the first time, so gratz to not being a lurker in this forums anymore  | ||
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MajinMojo
266 Posts
On May 09 2011 13:01 MarCoon wrote: Wednesday Saturday and Sunday is my work schedule and I am not sure if I can do both, because my work involves a lot of going around and lifting things and I wokr liek 10-12hours each workday :/ I can try doing it but I am really exhausted after work normally and I start really early in the morning. This is the reason why I asked in the first place. Edit: I could try changing my work schedule, but would it actually be a day resting then if I work? Workouts on a workday would be tough for you then. But is it that bad that you really can't somehow squeeze in 3 workouts a week on non-consecutive days? It might mean some wonky ass workout schedule from week to week but as long as you stick to 3 workouts a week and space them out by a day it should be fine. Recovery days might be a bitch though if you still gotta go into work and lift stuff for 12 hours. It's doable but maybe you'll notice that you are progressing slower in SS due to your workload. But that's a different problem that plain ol' skipping a workout won't fix. You'll likely make slower gains but they will happen. Eating everything in sight will help too. Sounds like you'll need a ton of calories. First day of your workout should look like this. http://startingstrength.wikia.com/wiki/FAQ:The_Program#The_First_Workout @Tyler. Not many runners here. As far as I can tell only a few come in here and post every once in a while. But mostly everyone is on a strength program and any running is supplemental. I personally run as do a few others, but not in the mileages you are talking about. I never really exceed 12-15 miles per week. | ||
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Invictus212
United Kingdom78 Posts
When you enter the gym, leave your ego at the door. Start off light and work your way up slowly. You should not worry about "just making it" yet. You will get there quickly. While you are at low weight you need to focus on your technique because it will prove useful once you get to higher weight - trust me on that. As long as you add weight to your lifts, that's reason to celebrate. You can go up by 5 lb per side (10 lb overall) at first, then lower it 2.5 lb per side (or five pounds overall) and even 1.5 lb per side (or 3 lb overall). Listen to your body and allow yourself to adjust. You'll get there. I began squatting just a measly 65 pounds total and I focused on my technique as I slowly increased the weight. Today I squat nearly 300 pounds. I am about to break into that range shortly. EDIT - RE: MarCoon On May 09 2011 13:01 MarCoon wrote: I am pretty good when it come to nutrition, due to the fact that I played Tennis profesionally for several years and know what and how to eat evry day when I work out. I am gonna be eating a lot, since I need to bulk with SS, because I am pretty skinny right now with app. 64kg (141lbs) on 180cm (5'11"). I am gonna have my first session alter today and I am gonna take my measurements at the gym so I have accurate numbers. Edit: then I can also post goals and everything in a later post And hey invictus, glad I made you post for the first time, so gratz to not being a lurker in this forums anymore I was a lurker for a long time! Thank you and remember when I have 5467829 posts, you'll always be my first, haha! Knowing nutrition is the hardest part, so with your tennis background you'll have an easier time on the program than others! Also, just in case you were not aware, you should take your measurements before your workout for more accurate results. Have a great workout session. | ||
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JeeJee
Canada5652 Posts
On May 09 2011 13:01 MarCoon wrote: Wednesday Saturday and Sunday is my work schedule and I am not sure if I can do both, because my work involves a lot of going around and lifting things and I wokr liek 10-12hours each workday :/ I can try doing it but I am really exhausted after work normally and I start really early in the morning. This is the reason why I asked in the first place. Edit: I could try changing my work schedule, but would it actually be a day resting then if I work? Edit2: Also what I am curious is with what weights should I start my training, since I am adding 5lbs every workout. Do I start with something that I feel comfortable with doing or with weights so I can basically "make" it? well, i don't know you personally, neither about your job, but here are my 2cents based on my thinking if you want to do ss, you'll have to workout during one of your workdays at least, given your current schedule. i'd just make sure to get a complete rest day after 2x workdays, and keep workouts during workdays at a minimum (say a tu/th/sa split). just make sure to eat and sleep especially well (aka a ton) around the weekend. i suppose you should wait for decaf though as he's the master of doing a shitton of physically demanding stuff in addition to his crazy lifting (all the while drowning himself in beer) so he'll know what's up. | ||
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MarCoon
Germany493 Posts
I work at a Biergarten (translation would be "beergarden") and here is a wikipedia link so you have something to "work" with. The picture from the beer garden in Munich at wikipedia is the actual beer graden I work at .I basically work at 2 places this is either the grill, which can be described at working at a normal grill somewhere or a fastfood restaurant, which involves giving out food to people and also preparing it at the same time, but doing it for like 4k-5k people each day. The other place is the Ausschank which would be the bar, but this time doing like 12k-15k "pieces" a day and also getting these big 60kg barrels. So you're basically giving out 1litre of beers holding it in 1 hand every time and that a lot of times every day. This what I mean by kinda lifting each day. Ofcourse for someon that already has a lot of strength it isn't as exhausting as it is for someone that hasn't as much strenght, which in this case would be me I hope I could explain it in some understandable way now. Edit: And since it probably doesn't sound liek it, the Grill job is actually the way more exhausting one, because it involves moving around a small place at a really fast manner thelike 3/4 of the time I am working. | ||
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decafchicken
United States20154 Posts
On May 09 2011 13:35 JeeJee wrote: well, i don't know you personally, neither about your job, but here are my 2cents based on my thinking if you want to do ss, you'll have to workout during one of your workdays at least, given your current schedule. i'd just make sure to get a complete rest day after 2x workdays, and keep workouts during workdays at a minimum (say a tu/th/sa split). just make sure to eat and sleep especially well (aka a ton) around the weekend. i suppose you should wait for decaf though as he's the master of doing a shitton of physically demanding stuff in addition to his crazy lifting (all the while drowning himself in beer) so he'll know what's up. I dont know how demanding your job is, but i was doing labor in a ware house(lifting and repairing pretty heavy plastic containers) and my partner was putting in long days landscaping and we still managed 3x week heavy compound full body sessions m/w/f. Based on your athletic background i'm assuming you could pull it off, but only you know your own body. A solid night of sleep and a bit of coffee to pick me up before my workout was usually enough to get me through the day. But i've probably been lifting for longer than you have and adapted to the stress pretty well. Just make a judgement call based on how you feel with your work schedule. If you're determined enough and eat/sleep right i'd go for it. Start off with weights you are comfortable with and can do with perfect form. Its better to start lower and progress longer than the other way. WTF A BEER GARDEN? THAT SOUNDS AWESOME /drools | ||
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decafchicken
United States20154 Posts
On May 09 2011 12:46 Senj wrote: The best lifter I saw was Kendrick Ferris. He came in with a bunch of other people the day before a competition. It was pretty rad. :D Other than that over the years several impressive lifters passed through our little gym. Damn thats awesome. He's a freak. Wish i could see/train with awesome people. Best i have is a 105kg guy who lifts around what i do, but he's also 20 years older than me lol On May 09 2011 12:53 Liquid`Tyler wrote: I'm not sure what I wanna do for exercise yet, and what my goals are, but the most important thing is to start doing something, anything, immediately, rather than sit around making plans. And last time I wrote something down here, I owned it. So I'll do the same initial goal as last time. Run 50 miles/week. Not many runners around here. All you lifters and bulkers :o! Haha i'd probably do a lot more running if i had your motor. | ||
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