|
Shit, sJarl, that sounds awesome! Icelanders own that shit.
I fucked up my recovery day yesterday by running 5k. Hadn't run that distance in over a month since hurting my feet. Goddamn I was soooooore today. But I was determined to work out because I didn't want to follow a shitty Monday with an even shittier Wednesday session.
Squat - 185lbs
Press - 95lbs
Powerclean - 100lbs
close grip chin ups 10-9-6
Kept my squat weight low because I was sore as fuck. I finally started adding weight to powercleans. Press is fun but damn it's the hardest shit by far. I got no upper body strength.
But what's odd is that my chin-up numbers increased up from last week. I might have expected that at least a little bit but I am sure I've gained 5-10lbs since I last weighed myself 3 weeks ago (162lbs). And I'd only been able to do max 8 or so even when my weight bottomed out at 155lbs.
|
Small recap on my progress:
I've reset on 70kg after finding out my form was horrible. Guy who I think owns the gym or at least partially responsible for it came up and said that my squat form was off. My hands on the bar too tight, chest not out enough and oddly enough my sight fixated downwards was a bad idea. It was causing my back not to be tight and balance going bad. So I've resetted to 50kg and now 55 with the form being better (in my own opinion). When you don't talk to anyone at the gym, it was real nice having someone pointing out bad form. Sometimes I wish I had someone to train with, my commitment to training is really good, but sleep is still kinda off (diet getting better, not whole milk right now)).
My press is still horrible (32.5kg sigh). I hit 50kg power clean today and I really like that exercise now. Grip getting harder on deadlift: 90kg atm and bench is at 42,5 kg estimating to hit 50kg at least. I've started taking creatine and that seemed to help a bit with the lifts. Still have not started using the BCAA, think I'll save that for cutting with the leangains guide.
Still waiting for my squat shoes and Paleo diet/cookbook and starting strength book.
|
Went to gym. Caught the end of the guy's daughters workout. Fucking perfect cj at 60kg, so fast. then watched her knock out some 70kg front squats. Easily the most impressive lifting i've seen by a girl.
I Snatched up to 100kg, guy tells me i'm starting to pull with my arms. Says if you keep lifting heavy with bad habits they'll stick and basically said i should be doing 8-10 singles at 70-80% with perfect form to build good habits. I like lifting heavy though  So i ended up doing like 5 singles at 80 and then 10 singles of cj at 110 and finished up with front squats 5x3 @ 100 and then 1x3 @ 120.
Apparently he pretty much only has his daughter do singles (and she trains 7x a week and twice a day on 5 of those days). He did help me realise that throwing my head back during my pull was fucking me up. Its much easier to focus on the catch with my eyes straight forward.
Lifting meet in 11 days!
Also: almost 5k calories today. God thats a lot of work rofl.
On May 12 2011 09:00 sJarl wrote:I hate your prices on meat Decaf. They are outrageously expensive here. Luckily we have skyr (think cottage cheese but edible) to make up for it. Frodac: I know what you are feeling man but you'll get used to it. It will get easier in time to down riddicoulous amounts of foods, you just have to practice doing it  --- Just had my first strongman practice. Met with Stefán Sölvi and apparently I'm going to a meet with 2 of my training buddies on June 19th, lol! The workout consisted of front squats where we worked up to 3 doubles followed by rack pulls. There we did sets of 5 reps and worked up to 180kg x 5 (started at 100kg, 140kg, 160kg and then 180kg). They are slightly easier than regular deadlifts. Then we went and carried this 80kg farmers walk handle in our laps for rounds 25m. Did 2 circuits of those. Then it was back at regular speed pulls, finishing it off with 3 sets of 3 @ 150kg. All this was done in about an hour. I hope I will wake up tomorrow.
Haha yeah. Tomorrow's special deal: 1.59 per pound of ground beef max 5. weeks worth of beef for 8$? YUP
Strongman training sounds brutal lol
|
Decaf: that's insane. What kind of size are you going for?
|
decaf, fucking sick as always
=====
life rant: spent fucking over 30 hours (exam week) in the past 4 days working on this stupid shit ass assignment; 36 million input data points asking for 4 numbers as outputs; 35-50% of final grade. Our shit didn't fucking work, and no time to debug/rerun. FUCK FUCK FUCK.
=====
Pulled 335 x5 in the gym for DL today. FUCK
|
@Sawedust: Wheres the curvature on the back in your deadlift?
Todays workout. Four wonderful (not) hours of sleep before I hit the gym.
Deadlift
135 x 3
185 x 3
185 x 2
240 x 5
135 x 8
OH Press
(was resetted)
Bar x 5
65 x 3 x 2
90 x 5 x 3
Feeling my shoulders actually get stronger this time.
Had to cut it short. Usually throw in 20 min of cardio, but I had class in half an hour and still had to print out my speech outline, ect.
|
On May 12 2011 11:07 Froadac wrote:
Decaf: that's insane. What kind of size are you going for?
Hoping for 225-230 @ 6'1 by the end of summer (end of august). Then planning to cut down to a lean 215-220 by the end of the year (should be easy, so much less effort/money for me to cut than bulk lol)
On May 12 2011 11:35 Cambium wrote:
decaf, fucking sick as always
=====
life rant: spent fucking over 30 hours (exam week) in the past 4 days working on this stupid shit ass assignment; 36 million input data points asking for 4 numbers as outputs; 35-50% of final grade. Our shit didn't fucking work, and no time to debug/rerun. FUCK FUCK FUCK.
=====
Pulled 335 x5 in the gym for DL today. FUCK
I missed dean's list by like .03457 of a grade point T_T GET ANGRY LIFT HEAVY SHITY
|
too tired after baseball today but I went as the gym was literally across the street.
did some squats 8 reps of 3 sets. two 45 pound weights and a 35 on either side. Generally a bar is what, 30 or 40 pounds??? so 250+ whatever.
Threw in some shoulder press of 60 pound each free weights. side deltoid raise, rear deltoid fly, bunch of other shoulder crap that i don't even know the name of. Again though everything was of 8 rep 3 sets
Am i supposed to up the weight and lower the rep? I see almost everybody here doing like 3-5 reps? I dont see the point... Is the last rep at exhaustion?
cheers
|
On May 12 2011 11:42 Catch wrote:
@Sawedust: Wheres the curvature on the back in your deadlift?
Todays workout. Four wonderful (not) hours of sleep before I hit the gym.
Deadlift
135 x 3
185 x 3
185 x 2
240 x 5
135 x 8
OH Press
(was resetted)
Bar x 5
65 x 3 x 2
90 x 5 x 3
Feeling my shoulders actually get stronger this time.
Had to cut it short. Usually throw in 20 min of cardio, but I had class in half an hour and still had to print out my speech outline, ect.
I'll post up a form check vid after next deadlift workout; either that or just do a light set for reference. I can't really tell for sure as I was only using my peripheral vision to check; I don't want to look to the left while doing a heavy set. It'd really eff up my focus and mechanics.
And great workout! I still got you on the overhead press, but you got me on everything else  Then again you're resetting, so you're going to shoot past me within the next few workouts!
|
On May 12 2011 12:01 GumThief wrote:
too tired after baseball today but I went as the gym was literally across the street.
did some squats 8 reps of 3 sets. two 45 pound weights and a 35 on either side. Generally a bar is what, 30 or 40 pounds??? so 250+ whatever.
Threw in some shoulder press of 60 pound each free weights. side deltoid raise, rear deltoid fly, bunch of other shoulder crap that i don't even know the name of. Again though everything was of 8 rep 3 sets
Am i supposed to up the weight and lower the rep? I see almost everybody here doing like 3-5 reps? I dont see the point... Is the last rep at exhaustion?
cheers
A regular olympic bar is 45 pounds. 2plate35 is pushing 295 pounds. That's some beast status right there.
Everyone is doing low reps because:
1. They're powerlifters.
2. We're starting out on the SS program (or an alternative).
The training mentality behind SS is low reps, high weight. This will be the quickest way to build strength. Building strength on a new lifter = instant mass and strength assuming there's proper diet and recovery.
|
I think eschlow could further explain the reasoning
|
decaf, thats the problems with maxing too much, your form will break down if u dont have it down right. btw what weight class is his daughter in? I wish I could lift that much.
|
|
|
On May 12 2011 12:43 Froadac wrote:I think eschlow could further explain the reasoning
That's the reasoning pretty solidly. Unless you want to get scientific about WHY low reps higher weights builds strength faster, then that's really all you need.
These lifts aren't to exhaustion because:
- We're almost all training full body 3x/week
- exhaustion on Squats/DL/OHP/Bench/Power Clean (pick one to do first) is going to limit the rest of the lifts you do that day. The only lifts we're doing to failure are chinups/pullups/dips I believe.
The program also doesn't do Delt fly, side raise, front raise, etc etc. It's all about doing the main lift, because for beginners (half the thread) isolation work isn't necessary. The compound hits just about everything you need to hit to get big and strong. If you're squatting almost 300x8x3 pounds (most bars are 45 pounds) to parallel then you're probably beyond the stage we're all chilling at. If you're doing sets of 8 and assistance work, you may have different goals. It's all cool =), congrats that's a MONSTER squat.
Hit the gym today for the last time before summer. Got to find a membership at home =/.
It's finals, so I haven't lifted in two weeks, I've had horrible sleep (but decent nutrition as I attempt to clean out my fridge) habits, and it's hot as hell so I've been exhausted all day. Rough. Still, couldn't let the semester go without squatting again.
Bench
5/5/4/5 @145 lbs
Squat
8 reps @45 lbs
5 reps @95 lbs
5 reps @115 lbs
5/5/3 @135 lbs
Haven't squatted since my knee injury right before spring break, at which point I was putting up just over 200 lbs. Focused heavily on form - on hip drive and activating the hamstrings, on knee position and weight on my heels, and on Core stability and the flat back. Form started to slip on the last workset, so I immediately stopped for the day. Still feel like I've been hit by a truck, don't want to do anything but lay in bed. Good God, I missed this feeling.
Pullups Wide Grip/Palms Away
5/5/4/3 @BW (~170?)
Did some Hang Cleans after this @ 95 lbs just to get a feel for them again. I think I'll be doing more of them over the summer. Didn't keep track of sets/reps, but something like 4/4/3/2/5?
|
Glad to see your squatting again
On May 12 2011 13:27 AoN.DimSum wrote:
decaf, thats the problems with maxing too much, your form will break down if u dont have it down right. btw what weight class is his daughter in? I wish I could lift that much.
Lol i think you confused my lifts with hers. I think she's somewhere in the high 50's to mid 60's and her lifts are something like 86/70
|
Hmm. Went +5 on all exercises. Everything is getting progressively more difficult. My bench press/press are my weakest.
Deadlift isn't that bad tbh >.>
If I can't make press/bench press, what should I do.
Meh. Maybe I should just be more positive lol
|
Oh i meant the amount of days she lifts :D Whats her age?
|
On May 12 2011 14:16 Froadac wrote:Hmm. Went +5 on all exercises. Everything is getting progressively more difficult. My bench press/press are my weakest. Deadlift isn't that bad tbh >.> If I can't make press/bench press, what should I do. Meh. Maybe I should just be more positive lol
eat more, rest more, try again
|
On May 12 2011 13:34 thedeadhaji wrote: Cambium. I know the feeling... Anyways here's what I did today: (70%) Squat: 185lbs 3x5 (Reset) M.Press: 90lbs 3x5 Reverse Hypers: BW + 35lbs 3x5 Pullups: 6-5-4 (PR) Dips: 6-7-4 Man, Overhead press was hard for me even with reset. I gotta get more rest or smth...
re: squat
are you working on form or did you do a reset? I'm trying so hard to catch up with you
I'm at 260
forgot to mention that I also did 2 reps of 340 lb today for DL. Too bad my legs got burned a little bit by the intense sunshine we've been getting lately, so it was super painful to slide the bar down...
|
Well, I'm eating right now. Then I'm sleeping.
Woot.
My arms are tiny, but like twice their former size lol. (just noticed >.>)
|
|
|
|
|
|
EPT
