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decafchicken
United States20158 Posts
On July 04 2011 13:53 Froadac wrote: Too busy to update. Press and bench nearing 100lbs. 145 squat. 160 dl. 122 pounds. Up from 98 when I started. Oh. And my row is at like 100. Damn son sick progress. A month ago i would have been thoroughly convinced holding 100 pounds over your head would have crushed you. keep being awesome. | ||
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AoN.DimSum
United States2983 Posts
 )also gj froadac  2 weeks until nationals, so next week will be very heavy. I will update on my progress. After nationals I will try to increase my workload, I need to get stronger. | ||
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phyre112
United States3090 Posts
On July 05 2011 00:09 MajinMojo wrote: @Froadac; Shit dude your OHP is monstrous! Good work man! @Dalguno; you asked my like 15 pages back if I'd ever used Vibram 5-fingers. Yes, they are what I normally wear for running and lifting. But I went on vacation and didn't pack them because I had just run in them before leaving and were gross LOL. I got some blisters on my toes now from 100% barefoot run on Sat. My friend is looking for a good bench routine. I've been subtly (or not so subtly) trying to steer him towards squatting and deadlifting. But he's been wanting to reach a 1.5 BW bench before the end of the summer. He's 210lbs now and benches ~250lbs iirc. Any good routine for increasing bench? I think I've sold him on starting to to deadlifts too. Still working on squat but that might take a while. He'd be an amazing squatter if he were to start it though. If he's looking to increase primarily on his 5rm, I'd heard good things about "Smolov Jr" for bench. One month cycle for 30-40 pound increase. That's all I can suggest though, maybe someone else knows more about lift-specific routines. Gym is closed today for 4th of July, and I'm already not feeling well because of the amount of bread/sugar based things I ate at yesterday's party. I'll try to avoid it today, and prepare to go all out tomorrow. I think I'd listed my split already, but I suppose I'll post it here to see if you all have suggestions... I'll edit it in in a minute. | ||
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Catch
United States616 Posts
295 x 5-5-5 Rows 120 x 10-10-10 Low Incline DB Bench Press 60 x 5-5-5 Incline Flies 30 lbs x 12-12-12 Seated Calves 90 lbs x 15-15-15 Full Decline Sit up BW + 45 lb plate x 10-10-10 --- Fun session, may go for three plates next time or just go to 300 on the rack pulls. My rows were a lot better this time, although I don't think I was as parallel as before. But now I like them better anyway, so I'll keep it that way. Learning to get the DB's up for bench is going kinda well; sometimes I can swing em up perfectly but other times I struggle to get them into position. @Dimsum: I was playing some sc2 the other day and saw somebody with the name dimsum; I asked but it wasn't you xD But wouldn't you normally go light the week before a meet to give your body a rest? I've always been curious on this lol Edit: I meant to say this before when I hit 55 pound dumbbells, but my gym has it set up so that the dumbbells are in three sections. It starts from like 5 and goes to 20/25, then the next section is 25-50 and the last section is 55-100/105. I'm so pumped because I finally moved up to that third and final section. When I used to lift before I was stuck in the the middle one, but now I've moved on up! Hell yeah, now to rock the shit out of this one. | ||
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Froadac
United States6733 Posts
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AoN.DimSum
United States2983 Posts
 Yeah the week before is easy, but 2 weeks before is where I have to test my openers. | ||
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Zafrumi
Switzerland1272 Posts
also, form check on my snatch (yes the shirt is too short. laundry day :p) | ||
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phyre112
United States3090 Posts
On July 04 2011 18:51 Ludrik wrote: I've decided to get serious about mobility and stretching. Mobility WOD is currently at 57 pages so I'm going to try and work through a page a day until I'm caught up. Hopefully I'll be nice and limber by the time I'm done in about 3 months. I'm kind of inspired by the google talk eshlow posted a few pages back about working on mobility/body positioning at your desk. Post a link to that google talk, if you have it handy? I could really use that... and I should probably look through the mobility WOD too. Also my routine for criticism: Push/pull working every other day. No double weekends off like in SS. Push: Flat bench 3x5 Squat 3x5 Push press 3x6-10 Standing calf raise 3x10-15 Slight incline DB bench 3x6-10 Core lifts are 3x5, and aim to increase weights linearly. Assistances are 3x8 as a guideline, increasing either weight or reps every workout, staying in the ranges provided. Pull: Deadlift 1x5 Hamstring curls 2x6-10 Good mornings 2x6-10 Barbell row 3x5 Pull ups 3x6-10 (weighted) Curls 3x6-10 Also have a heavy abs routine that I do twice a week, and when I get more adjusted to the volume i'll be doing hiit on some of the off days. That's most of the reason for changing programs... I wanted more volume but to keep the spirit of ss. | ||
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Malinor
Germany4736 Posts
Also: On July 04 2011 21:46 Zafrumi wrote: I'm fat LOL | ||
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Malinor
Germany4736 Posts
On July 05 2011 03:12 phyre112 wrote: Post a link to that google talk, if you have it handy? I could really use that... and I should probably look through the mobility WOD too. Also my routine for criticism: Push/pull working every other day. No double weekends off like in SS. Push: Flat bench 3x5 Squat 3x5 Push press 3x6-10 Standing calf raise 3x10-15 Slight incline DB bench 3x6-10 Core lifts are 3x5, and aim to increase weights linearly. Assistances are 3x8 as a guideline, increasing either weight or reps every workout, staying in the ranges provided. Pull: Deadlift 1x5 Hamstring curls 2x6-10 Good mornings 2x6-10 Barbell row 3x5 Pull ups 3x6-10 (weighted) Also have a heavy abs routine that I do twice a week, and when I get more adjusted to the volume i'll be doing hiit on some of the off days. That's most of the reason for changing programs... I wanted more volume but to keep the spirit of ss. I think that routine looks pretty good overall. I believe that hamstring curls should be pretty useless if you have deadlift and good mornings in the same routine, seems unneccessary to me. Second exercise I find pretty strange is calf raises, but maybe I am biased here. I just don't believe that exercise works for hypertrophy, I can only imagine them being usefull as a one-legged balance-exercise (that being said, standing calf-raises would at least justify the Smith Machine somehow  ). And I would probably do 5-8 reps on push presses and up the weight a little. | ||
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Slithe
United States985 Posts
On July 05 2011 02:53 Froadac wrote: Epic fail. -15 pounds on all lifts, because as it turns out the bars at the gym are not full olympic. Even with the -15 lb on the lifts, your progress is nothing to scoff at. You're doing really really well. | ||
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phyre112
United States3090 Posts
On July 05 2011 03:32 Malinor wrote: I think that routine looks pretty good overall. I believe that hamstring curls should be pretty useless if you have deadlift and good mornings in the same routine, seems unneccessary to me. Second exercise I find pretty strange is calf raises, but maybe I am biased here. I just don't believe that exercise works for hypertrophy, I can only imagine them being usefull as a one-legged balance-exercise (that being said, standing calf-raises would at least justify the Smith Machine somehow ). And I would probably do 5-8 reps on push presses and up the weight a little. You're probably right about hamstring curls; originally the routine was them, and weighted back extensions rather than the good mornings, which meant they were a little more necessary. Now though, I think they're just a holdover that I hadn't bothered to think about. On the calves, tthats more a strength thing. They're always sore after I play basketball, and it's either a flexibility or a strength thing. I'm working on both aspects right now, so hopefully that solves it. On the push presses, i'm very new to doing them, so i'll definitely play around with weight/volume. Thanks for the tips. | ||
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Necosarius
Sweden4042 Posts
On July 04 2011 21:46 Zafrumi wrote: I'm fat Yeah right >_> | ||
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FFGenerations
7088 Posts
http://www.familydoctor.co.uk/family-doctor-books.html i picked up the one titled Cholesterol and read for a while it went on about how cholesterol is responsible for CVD and how dietry fat is responsible for cholesterol. once i got to the section about diet, it said diets like Atkins were ill advised, and you want a diet with low fat intake. i found ONE SINGLE line in the book, in the paragraph about Fish Oil, which said "[fish oil] has been shown to reduce inflammation, which reduces the build-up of plague [...]". i was like NO SHIT, so maybe you should be writing about how to reduce inflammation rather than how to reduce the levels of plague in the blood/chloestreol/whatever?? it then went on to say, in another paragraph, the evidence supporting Anti-inflammitories (or maybe it said anti-oxidants) is neither here nor there. this pharmacy is my countries number 1 store for all health and beauty, there is at least one in every single town. the book boasted having sold 5 million copies (btw the date on it was 2008 afaik). i have a friend at work who is very interested in nutrition and i want to get her to read some of eshlows things. she absolutely avoids all meat because she believes it causes heart disease etc etc. the good thing is i think she would actually read the updated articles if i got her to come online. when i told her about it she was 100% skeptical and said lots of people are trying to make money off of different ideas like this. which is a good thing for her to say but then, she also said she can detect electro-magnetic fields using a dowsing stick (and would like to demonstrate it to me) :D | ||
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eshlow
United States5210 Posts
On July 05 2011 04:06 FFGenerations wrote: today in our national pharmacy, Boots, i saw they were selling these Family Doctor books, http://www.familydoctor.co.uk/family-doctor-books.html i picked up the one titled Cholesterol and read for a while it went on about how cholesterol is responsible for CVD and how dietry fat is responsible for cholesterol. once i got to the section about diet, it said diets like Atkins were ill advised, and you want a diet with low fat intake. i found ONE SINGLE line in the book, in the paragraph about Fish Oil, which said "[fish oil] has been shown to reduce inflammation, which reduces the build-up of plague [...]". i was like NO SHIT, so maybe you should be writing about how to reduce inflammation rather than how to reduce the levels of plague in the blood/chloestreol/whatever?? it then went on to say, in another paragraph, the evidence supporting Anti-inflammitories (or maybe it said anti-oxidants) is neither here nor there. this pharmacy is my countries number 1 store for all health and beauty, there is at least one in every single town. the book boasted having sold 5 million copies (btw the date on it was 2008 afaik). i have a friend at work who is very interested in nutrition and i want to get her to read some of eshlows things. she absolutely avoids all meat because she believes it causes heart disease etc etc. the good thing is i think she would actually read the updated articles if i got her to come online. when i told her about it she was 100% skeptical and said lots of people are trying to make money off of different ideas like this. which is a good thing for her to say but then, she also said she can detect electro-magnetic fields using a dowsing stick (and would like to demonstrate it to me) :DIf I had to send people to one site to read stuff on the web it would probably be Stephan's whole health source http://wholehealthsource.blogspot.com/ Also, http://www.ncbi.nlm.nih.gov/pubmed/11965522 Should sufficient prove that meat itself is not atherogenic I also had a meta somewhere that showed it was processed meat not red meat that had increases in cancer and cardiovascular disease.... maybe I'll search around for it | ||
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decafchicken
United States20158 Posts
@phyre - why bench before squats? And no powercleans? Don't you want huge traps and back?! | ||
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Razvy
United States132 Posts
On May 31 2011 01:21 Razvy wrote: 2 month update! Lost ~30 pounds. Not much else has changed. I've recently become a little less strict with my plan... I'm still walking, but I never started jogging... I'm such a terrible person. I also allow myself to get fast food once a week now... Just a subway footlong sub with a non-diet Dr. Pepper. Seems to help me from going crazy. But yeah, good times. A little over 3 months in now... 40 pounds lighter. About a week after my last post in this thread I actually did follow through and start jogging like I was supposed to. 5 times a week for just under 3 miles... The downside is that I'm so fat and out of shape I actually can't run that entire distance yet, so I run until I can't, then walk until I think I can run and repeat until I'm done. It takes just under 45 minutes usually. I've found that I keep on falling into a familiar trap of not pushing myself harder... For example I'll pick out a small goal ('I know I can run at least until that tree way up there, I'm not stopping until I get there'), but every day I keep doing the SAME goal, I need to push myself to do more and go further then to just do the same walk/run exercise every day. I also think I hurt myself, but I don't know for sure... My left leg seems to revolt against all this exercise, the first week my calf hurt pretty bad, but that went away. The second week my hip hurt pretty bad, but that went away. And the 3rd week the heel of my foot hurts like hell. That hasn't gone away (2 weeks now) yet... I took all last week off from running too because I physically wouldn't be able to do it. Walking is fine, I can still feel the pain but its more of a slight annoyance then an 'OH GOD MAKE IT STOP' like when I was jogging. I should probably invest in good shoes instead of my normal tennies. I was able to run today without much issue, but that seemed to have pissed my foot off, I've been limping around the house all day... The 5k I initially stated was my goal to do I thought was in the middle of September I found out is actually August 19th. Only 6 weeks away... This might be tough... | ||
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FFGenerations
7088 Posts
there are so many questions that get asked time and again, and will continue to be for years to come. one day i will go thru all the tlhf threads again and organise some stuff | ||
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phyre112
United States3090 Posts
On July 05 2011 05:16 decafchicken wrote: @Zafrumi - looks pretty good, add some more weight and take another vid! @phyre - why bench before squats? And no powercleans? Don't you want huge traps and back?! Mostly for convenience. Four benches and only one squat rack, which is often occupied for curls/ohp/etc, so its just easier. I don't ever feel tired after my bench anyway, but I guess that's something to think about when the weights get heavy. No powercleans for a couple reasons. 1. After doing deads and good mornings, if I were to power clean there's no way I could still do rows and pullups. Too taxing on the full body. 2. The lightest bumper plates in my gym right now are still too heavy for me to lift 3. I have terrible technique, and odds are damn good i'd hurt myself going heavy on them. | ||
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FFGenerations
7088 Posts
On July 05 2011 05:36 Razvy wrote: [ letting yourself get depressed and demotivated is a whole lot worse than resetting or slowing down your goals a little bit. health and fitness is something you maintain your whole life - you dont wanna just feel good about it when you hit a particular date in time - you wanna feel good about it every single day! your goals should be rigged so that they are rewarding to you not only at the endpoint but all throughout! i would feel like shit if i'd made it my aim to get a 75kg bench press before my holiday. instead i will happily hit 70kg even though i didnt push myself nearly as hard as i could have. happy knowing i would reach my goal, happy knowing i did reach it, and happy knowing i will reach my next goal because i set it within my reach | ||
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