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emo post
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i feel pretty bad
last week i ate bad one day due to laziness, then skipped a gym day because i felt under-recovered, then done 2-3 twenty-forty minute sessions not giving myself enough time due to laziness, then suddenly was given some cannabis that i could easily have turned down, then skipped another gym day because i'd rather smoke weed than wait an hour and go back to the gym when it wasnt saturated, then today i moved too slowly and only gave myself 50 minutes before the gym closed so i didnt bother going, and now im drinking vodka.
shit fucks up so easily for me, i feel like a train that went slightly off the rails and is skidding along the path with sparks flying all over and about to crash coz it cant get back on track
you know its been like 6 sessions in a row that ive tried to work on my squat form with 30-40kg weight. i really think this problem is what is dragging my mental state down and making me frankly dismotivated and fucked. you do three weeks and still your squat is showing literally zero improvement from session 1, of course im gonna lose confidence.
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Arnold's son should be happy he has dem der genetics.
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ahh, it would be awesome if there was an online family tree search program
you type in your name and it traces pretty much everyone back to some ancient king or warrior
FFGenerations,
We have traced your lineage back to Cohen the Barbarian!
Your Great Ancestors from the Heavens are watching you!
Go, now, and make them proud!
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Started working out again a few months ago to get myself tired out enough to sleep at night. It's sort of working, but since I'm already working out, might as well do it right.
Started off 175ish pounds (I'm 6'1), now I'm at 190. Been taking 3 scoops of weight gainer daily (1 scoop in the morning, 2 scoops 1 hour before weight lifting) and then 1 scoop of whey protein after. Been eating pretty much whatever I want but making sure to seek out protein whenever possible and drinking a lot of milk. I know this isn't optimal but honestly I don't give a shit because it's working really well lol.
Current stats:
Squat: 175 (6x3) {note: still learning form. I'm a newb at this exercise}
Bench: 195 (6x3) {this is my best exercise}
Press: 105 (6x3)
Note: not doing deadlift/cleans because I injured my back doing deadlift back in february (presumably due to poor form). I'll pick it back up eventually.
Goals, by mid july (euro trip baby):
Squat: 225 (6x3) {should be no problem once I have my form down}
Bench: 225 (6x3) (ROAR. really looking forward to repping two plates)
Press: 125 (6x3)
Also, since my life is pretty much gym + research right now (I'm a grad student), I'm starting to do double days -- cardio workout in the morning/early afternoon, then weight lifting at night. My gains have not decelerated since I started doing this, so I figure this is a good idea. I'm out of shape cardiovascularly, and I'd love to trim off the fat I've gained taking the weight gainer and then some so I can attract the ladies in europe. Also, since one of my primary goals in working out is to be able to sleep at night, I think this is going to be doubly helpful. Since I have the time, and I haven't tried it before, I'm gonna go for it and see what happens.
Cardio Current stats:
Swim: 100 yard freestyle (2:00x3) {LOL, 2nd workout in a long time}
Running: mile (9:00) {GAWD}
Goals, by mid july:
Swim: 100 yard freestyle (1:30x5) {should be able to do this}
Running: mile (7:30)
Also might introduce biking
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@FFG - There is lol i always see TV ads for them
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On May 18 2011 06:40 FFGenerations wrote:emo post + Show Spoiler +
i feel pretty bad
last week i ate bad one day due to laziness, then skipped a gym day because i felt under-recovered, then done 2-3 twenty-forty minute sessions not giving myself enough time due to laziness, then suddenly was given some cannabis that i could easily have turned down, then skipped another gym day because i'd rather smoke weed than wait an hour and go back to the gym when it wasnt saturated, then today i moved too slowly and only gave myself 50 minutes before the gym closed so i didnt bother going, and now im drinking vodka.
shit fucks up so easily for me, i feel like a train that went slightly off the rails and is skidding along the path with sparks flying all over and about to crash coz it cant get back on track
you know its been like 6 sessions in a row that ive tried to work on my squat form with 30-40kg weight. i really think this problem is what is dragging my mental state down and making me frankly dismotivated and fucked. you do three weeks and still your squat is showing literally zero improvement from session 1, of course im gonna lose confidence.
Often when I get like shit out of control bad I take a couple of days to just reset completely, trying as hard as I can to keep my diet in line and get enough sleep and after that hit the gym refreshed.
Instead of just bailing whenever things aren't good enough I try to make it as good as possible if not making them worse (like drinking more lol)
Also, you are learning a new exercise (the squat) and it often just takes shitloads of time to do it properly or making your body flexible enough to not completely suck at it. Focus more on what is doing well, like your bench and draw motivation from there.
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nice shit AcrossFiveJulys, do you have any idea when you're going to slow down your bulking? im recently hitting 84kg myself (6'1-2, beginner SS). i especially interested how you decided to do 6x3 - how do you feel it compares to 5x3?
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On May 18 2011 06:14 GumThief wrote:
Is there anyhting i can do between workouts?? I've been used to going 4-5x a week doing a split generally... Yet I should be going 3x a week right? Tough...
Are there any lifting programs out there that would incorporate a 4-5x a week schedule? Thanks.. I'm getting antsy just sitting here not being able to work out -_-
From Practical Programming, "Split Routine Model" (intermediate trainee)
Day1: Squats and pressing exercises
Day2: Pulling exercises (also cleans and snatches)
Day3: Squats and pressing exercises
Day4: Pulling exercises
The same with focus on powerlifting:
Day1: Bench press and related exercises (heavy bench)
Day2: Squatting and deadlfting exercises (heavy squat; light deadlift)
Day3: Bench press and related exercises (light bench)
Day4: Squatting and deadlfting exercises (light squat; heavy deadlift)
You have some freedom in these split-programms, just don't overdo it with exercises. I would do 3-4 different exercises per workout, more won't probably do any good. From the top of my head maybe something like this:
Day1: Bench press (heavy), Overhead-Press (light), Close--grip bench press or triceps extensions
Day2: Squat (heavy), Romanian Deadlift (high reps), Power Clean
Day3: Overhead Press (heavy), Bench press (light), Chin-Ups or Pull-Ups
Day4: Deadlift (heavy), Hyper extensions (high reps), Squat (light or Front squats)
The possibilities are endless, really.
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On May 18 2011 07:15 sJarl wrote:Show nested quote +On May 18 2011 06:40 FFGenerations wrote:emo post + Show Spoiler +
i feel pretty bad
last week i ate bad one day due to laziness, then skipped a gym day because i felt under-recovered, then done 2-3 twenty-forty minute sessions not giving myself enough time due to laziness, then suddenly was given some cannabis that i could easily have turned down, then skipped another gym day because i'd rather smoke weed than wait an hour and go back to the gym when it wasnt saturated, then today i moved too slowly and only gave myself 50 minutes before the gym closed so i didnt bother going, and now im drinking vodka.
shit fucks up so easily for me, i feel like a train that went slightly off the rails and is skidding along the path with sparks flying all over and about to crash coz it cant get back on track
you know its been like 6 sessions in a row that ive tried to work on my squat form with 30-40kg weight. i really think this problem is what is dragging my mental state down and making me frankly dismotivated and fucked. you do three weeks and still your squat is showing literally zero improvement from session 1, of course im gonna lose confidence.
Often when I get like shit out of control bad I take a couple of days to just reset completely, trying as hard as I can to keep my diet in line and get enough sleep and after that hit the gym refreshed. Instead of just bailing whenever things aren't good enough I try to make it as good as possible if not making them worse (like drinking more lol) Also, you are learning a new exercise (the squat) and it often just takes shitloads of time to do it properly or making your body flexible enough to not completely suck at it. Focus more on what is doing well, like your bench and draw motivation from there.
tnx i really appreciate your reply.
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On May 18 2011 07:21 FFGenerations wrote:
nice shit AcrossFiveJulys, do you have any idea when you're going to slow down your bulking? im recently hitting 84kg myself (6'1-2, beginner SS). i especially interested how you decided to do 6x3 - how do you feel it compares to 5x3?
I'm getting close to the strength I want, and introducing the cardio is sort of going to be my transition from bulking to cutting, though if I start losing fat while still gaining muscle (I've done this before awhile back) I'll try doing the double days for as long as possible.
As for 6x3 as opposed to 5x3, no real reason. On my "high-rep" days I go for 8 reps on each exercise, and "low-rep" days I do 6. I might start doing even less reps with higher weight later on. It's all part of varying my workout routine which I find helps keep my motivation and gains up. It's not science though. I test various methods out after reading advice online and keep doing what seems to work.
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Today's workout went great:
Squat: 155kg 5-5-5 (nice and easy with good form)
Bench: 62,5kg 5-5-5 (still rehab weight, so focus on form)
Deadlift: 180kgx5
Power Clean: 20kg 3-3-3 (focus on arms)
Deadlift was a clean set of 5, my grip did not fail me today. I even walked the weight back onto the pins. Now I'm 2,5kg or one workout away from my PR, which is from May 2010. Although I will have to work out in a different gym on Saturday, so I may not go for it then and postpone it a couple of days. I don't trust plates which I do not know 
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haha 
You successfully deadlift 180x5 with the well-tarnished plate +1.
You unsucessfully deadlift 185x5 with an unidentified item.
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On May 18 2011 06:14 GumThief wrote:
Is there anyhting i can do between workouts?? I've been used to going 4-5x a week doing a split generally... Yet I should be going 3x a week right? Tough...
Are there any lifting programs out there that would incorporate a 4-5x a week schedule? Thanks.. I'm getting antsy just sitting here not being able to work out -_-
how long have you been lifting? If you have been lifting for awhile, you can handle more volume.
I have been adding more volume into my sessions, i might try to go 2 a days soon.
What i did the past 2 days
monday
snatch pause at knee
snatch pulls
front squat
deadlift
push press
core
tuesday
clean+front squat+power jerk
clean pulls
barbell rows
bench
leg raises
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On May 18 2011 04:59 phyre112 wrote:Show nested quote +On May 18 2011 04:25 Catch wrote:On May 18 2011 03:41 sJarl wrote:
hmmm Jim Wendler's 5/3/1 for powerlifting just got released. Very tempting to buy it Agreed. Saw the table of contents and it seems worth it based on that alone... There's a reason wendler is such a big name out there - he's a SOLID program for an advanced lifter. Question is, are you that far advanced that there aren't faster ways to add 50 pounds to your squat than doing it in monthly cycles? I'd like to take a look at his power lifting program at least to see how it's different from his regular 5/3/1.
I never said any of that though lol, he just attacks some interesting points that I think would be worth reading. Here's the table of contents for anybody interested.
+ Show Spoiler +able of Contents
• A Declaration
• 5/3/1 Training
• 5/3/1 for Powerlifting: An Overview
• Off-Season Training
• Pre-Meet Training
• Meet Preparation Training
• N.O.V. Powerlifting
• Training for the Non-Competitive Powerlifter
• Old Man Winter: Training for Mr. Gray Pubes
• Assistance Work
• To Pause or Not to Pause: The Bench Press
• Using Knee Wraps
• Box Squats vs. Free Squats
• Choosing a Shoe
• Squatting in Gear
• Benching in a Shirt
• Deadlifting in a Suit
• Rich T. Baggins Squat Cycle
• Circa Max Training for the Squat
• Your First Powerlifting Meet
• Meet Checklist
• 100 Questions Answered
First of all, I'm really interested in box squats vs free squats. I see a lot of the bigger guys (1600+ totals) on another forum that I go to advocate box squats over free squats for a variety of reasons. I'm probably going to switch over to box squats myself.
Assistance work, pause or not pause in bench, meet prep, and off season training also interest me as well. In fact, the only ones I'm not really worried about is the gear sections and training for Mr. Gray Pubes. lol
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On May 18 2011 07:36 Malinor wrote:Today's workout went great: Squat: 155kg 5-5-5 (nice and easy with good form) Bench: 62,5kg 5-5-5 (still rehab weight, so focus on form) Deadlift: 180kgx5 Power Clean: 20kg 3-3-3 (focus on arms) Deadlift was a clean set of 5, my grip did not fail me today. I even walked the weight back onto the pins. Now I'm 2,5kg or one workout away from my PR, which is from May 2010. Although I will have to work out in a different gym on Saturday, so I may not go for it then and postpone it a couple of days. I don't trust plates which I do not know
I would agree on the part of not trusting other gym's equipment but it is the bars that matter for me. Some bars are just incredibly shitty.
I'd move the power cleans to the start of the workout since it is just some light techical work and I've always felt like technical stuff should be done first before fatigue kicks in.
@Catch: If I don't find the book online tomorrow (after my last exam, woohoo!!) I'm going to buy it
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I was thinking of for free Have the same link bookmarked lol
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I want that book(didn't know the author but topics seem spot on on some stuff I need to learn at) and PTTP pro by pavel tsatsouline. However I don't think i'm desperate to get them yet as I beleive I can keep adding 20 pounds/10pounds a month to deadlift/bench press.
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So today I did this deadlift workout:
Deadlift 225x2, 225x2, 245x1, 245x1
and
One arm DB row 52.5x10(on each arm)
how am I going so far as a 15 year old 3 weeks into lifting weights =D?
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ah fuck, terrible day at the gym today, probably because
1) skipped Friday's session
2) delayed Monday's session til today
3) parties way too hard and ate only restaurant food over the weekend
Squat:
3-5-5 @ 265
Press:
5-5-3 @ 130
Clean: I only managed to do one set of cleans at 155, then my body just gave up. I'm super pissed about this. Fuck.
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EPT
