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? Do n'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.
i read that squat should come first because as such a demanding compound exercise it stimulates production of growth hormone (and other shit?) that the following exercises can make the most of.
might be bro science but thats what i read (probably in SS)
1. You're substituting less effective exercises for a more effective one? 2. See rippetoe rant on powercleans and weights. Just start light w/ metal plates and lower it down from the rack position. As you go up in weight you'll be strong enough to bring down the weight. 3. This is just a weaksauce excuse. Put some effort into them and you'll reap rewards.
On March 27 2011 08:15 Razvy wrote: Hi there. I had a pretty intense self realization over the last few weeks, and it's led me to make some pretty significant changes in my life. I'm probably not going to be updating myself in this thread every week, but I do want to put down what I started at.
There is so much information at the front of this thread that I'm going to go back and read it all, but I wanted to get this down first.
Razvy
Age: 27 || Height: 6'2" || Weight: 315lbs
Starting Date: 03/22/11 || Goal Date: 09/22/11
Weight goals -- I want to be much skinnier in 6 months. I've always been a 'big guy', but I didn't start getting 'fat' until ~5 years ago. I've honestly never attempted to go on a diet before. I've never been to a gym. I simply don't know where to start, so I choose to start with Cardio, and lots of it.
Training goals -- I've started out walking 2 miles a day every day this week. I plan on doing that every day for a month. Then I plan on jogging that 2 miles every day for a month. Adding more distance when I feel comfortable, eventually to at least 3.2 miles. Then I plan to add riding my bike to work every day it's nice enough to do that out (10 mile round trip).
Nutrition goals -- I don't have specific nutrition goals yet... I currently work overnights at a gas station, and before this week I'd drink ~100 oz of soda a night easily. I've more or less quit that cold turkey, replacing it with coffee and water, and getting by fine. I still think I need caffiene somehow, and coffee is the 'most healthy' thing I can get for free. Aside from that, no more fast food, much less snacking, and smaller portions around the board.
Misc goals -- 5k fun run in the middle of September I plan winning. Ok, not winning, but I plan on doing my best in it.
Quit Smoking. I smoked ~3-4 packs a week, but I've been clean for 7 days now, and have very little desire to start again. I don't foresee this to be a problem.
Almost 3 Week update: Lost ~15 pounds so far. The bathroom scale I bought when I started this thing is pretty shitty, one time I weighed myself right before I went to sleep and once again right when I woke up and it said I lost 7 pounds... Either way I think the standard deviation right now is about 15 pounds, so that's what I'll stick with.
Still walking 2-3 miles a day, going to start Jogging that soon. Still haven't had a drop of soda, but my stupid jerk brother bought me $40 in gift cards to Subway for my birthday... I guess once a week for one of their 'healthy' subs wouldn't be too bad. Hey, it worked for Jared right?
Still enthusiastic about what I'm doing... It's changing other areas of my life too... I recently decided to go back to school after dropping out 6 years ago... I'm 27 now, and school starts in September, time to go hit on all the cute 18 year old freshman with my new and improved much less fat body. Heh Heh, allllllll riiiiiiiight!
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...
Don't push through pain man that's bad stuff....
Lift weights and cut the running for now if running is hurting that bad
Yesterday I decided to learn how to jump rope. My best was 8 in a row yesterday with horrible technic and a too short rope. Today I did 27 in a row with a better sized rope and less horrible technic. I also received some tips from a nice guy showing me how to do it right. He was also kind of amazed that "you are even able to jump with your 140kg or so bodyweight". I'll keep you guys updated as to how it goes.
Also, today I did my first ever clean & jerk, 60kg for 3 singles. Combined with my astonishing 45kg in the snatch, I could probably compete for a medal at the u13-girls world championship. Joking aside, olympic lifting is just a ton of fun. But I'll still go easy on it for quite a while, I have some more goals of pure strength to reach first.
New PR powerclean! did PC and jerk + front squat up to 125, then did a bunch of cj singles at 120/125. Only used red, white, and blue plates in honor of this great day ^_^ Apparently i still dip too much on my jerk, need to just unlock my knees and snap into the split. Did some snatch singles at 80,85,90 again, felt pretty good till i got tired at the end. Not bad considering i partied pretty hard 4 nights last week T_T (wearing an american flag t-shirt to the bar = awesome reactions) Still wish i was out on a lake or something for the holiday. oh well
On July 05 2011 07:22 Malinor wrote: Yesterday I decided to learn how to jump rope. My best was 8 in a row yesterday with horrible technic and a too short rope. Today I did 27 in a row with a better sized rope and less horrible technic. I also received some tips from a nice guy showing me how to do it right. He was also kind of amazed that "you are even able to jump with your 140kg or so bodyweight". I'll keep you guys updated as to how it goes.
Also, today I did my first ever clean & jerk, 60kg for 3 singles. Combined with my astonishing 45kg in the snatch, I could probably compete for a medal at the u13-girls world championship. Joking aside, olympic lifting is just a ton of fun. But I'll still go easy on it for quite a while, I have some more goals of pure strength to reach first.
Haha i dont think i could even compete in the u13 girls world championship (but seriously i couldn't even beat the 69kg womens records)
edit: also, asked a couple pages back but does anyone have any links to good deals on protein?
On July 05 2011 08:32 decafchicken wrote: New PR powerclean! did PC and jerk + front squat up to 125, then did a bunch of cj singles at 120/125. Only used red, white, and blue plates in honor of this great day ^_^ Apparently i still dip too much on my jerk, need to just unlock my knees and snap into the split. Did some snatch singles at 80,85,90 again, felt pretty good till i got tired at the end. Not bad considering i partied pretty hard 4 nights last week T_T (wearing an american flag t-shirt to the bar = awesome reactions) Still wish i was out on a lake or something for the holiday. oh well
On July 05 2011 07:22 Malinor wrote: Yesterday I decided to learn how to jump rope. My best was 8 in a row yesterday with horrible technic and a too short rope. Today I did 27 in a row with a better sized rope and less horrible technic. I also received some tips from a nice guy showing me how to do it right. He was also kind of amazed that "you are even able to jump with your 140kg or so bodyweight". I'll keep you guys updated as to how it goes.
Also, today I did my first ever clean & jerk, 60kg for 3 singles. Combined with my astonishing 45kg in the snatch, I could probably compete for a medal at the u13-girls world championship. Joking aside, olympic lifting is just a ton of fun. But I'll still go easy on it for quite a while, I have some more goals of pure strength to reach first.
Haha i dont think i could even compete in the u13 girls world championship (but seriously i couldn't even beat the 69kg womens records)
edit: also, asked a couple pages back but does anyone have any links to good deals on protein?
Buncha guys I know (off PMenu so pretty trustworthy) have used this site:
Which has very good infos almost everyday which is great so based on the fact that I agree 99% of what he says on his site the book is probably very good.
On July 05 2011 08:32 decafchicken wrote: New PR powerclean! did PC and jerk + front squat up to 125, then did a bunch of cj singles at 120/125. Only used red, white, and blue plates in honor of this great day ^_^ Apparently i still dip too much on my jerk, need to just unlock my knees and snap into the split. Did some snatch singles at 80,85,90 again, felt pretty good till i got tired at the end. Not bad considering i partied pretty hard 4 nights last week T_T (wearing an american flag t-shirt to the bar = awesome reactions) Still wish i was out on a lake or something for the holiday. oh well
On July 05 2011 07:22 Malinor wrote: Yesterday I decided to learn how to jump rope. My best was 8 in a row yesterday with horrible technic and a too short rope. Today I did 27 in a row with a better sized rope and less horrible technic. I also received some tips from a nice guy showing me how to do it right. He was also kind of amazed that "you are even able to jump with your 140kg or so bodyweight". I'll keep you guys updated as to how it goes.
Also, today I did my first ever clean & jerk, 60kg for 3 singles. Combined with my astonishing 45kg in the snatch, I could probably compete for a medal at the u13-girls world championship. Joking aside, olympic lifting is just a ton of fun. But I'll still go easy on it for quite a while, I have some more goals of pure strength to reach first.
Haha i dont think i could even compete in the u13 girls world championship (but seriously i couldn't even beat the 69kg womens records)
edit: also, asked a couple pages back but does anyone have any links to good deals on protein?
Buncha guys I know (off PMenu so pretty trustworthy) have used this site:
Which has very good infos almost everyday which is great so based on the fact that I agree 99% of what he says on his site the book is probably very good.
I've read it- that's where my paleo knowledge comes from. I haven't read anything outside of it though, and haven't read it for about a year, which is why I ask so many paleo questions.
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.
It was back on page 412. It's a bit lengthy at 1 hour long but worth it if you're sitting down a lot.
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.
I know that Rippetoe places a lot of significance on the squat and agree with him wholeheartedly, but is there a downside to doing bench before squat other than maybe being able to squat less after benching? I'm asking this because I find the need to bench before squat only because I feel insecure about my bench press - I've had the bar fall on me way too many times in high school - and therefore feel better if i get that out of the way while I'm still fresh. (yes I do normally ask someone to spot me on the bench but I unfortunately still haven't had a consistently good spotter help me)
Edit: didn't want to take up space with a simple thank you to Eshlow for clearing it up for me.
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.
I know that Rippetoe places a lot of significance on the squat and agree with him wholeheartedly, but is there a downside to doing bench before squat other than maybe being able to squat less after benching? I'm asking this because I find the need to bench before squat only because I feel insecure about my bench press - I've had the bar fall on me way too many times in high school - and therefore feel better if i get that out of the way while I'm still fresh. (yes I do normally ask someone to spot me on the bench but I unfortunately still haven't had a consistently good spotter help me)
Yes, because if you do bench -> squat -> pclean/DL then your pclean/DL are going to suffer badly because you're doing 2 legs things in a row.
SS and most novice/intermediate programs are structured with squat first for a reason and it's not just because you get the most out of the first exercise (squats) being beneficial for you anyway
Hello everyone, first post in this thread. Some of my starting info first:
geno Age: 22 || Height: 6'1" || Weight: 168 lbs Starting Date: Early May 2011 (running) // June 28, 2011 (weights) Weight goals -- none, at least yet. Training goals -- For running - originally: 30minutes/5K without stopping, I should hit that this week though (the 30minutes part at least). Now I'd like to work on speed a bit, but still maintain that core 30 minutes straight running so I can do at least 5K in that time period. For weightlifting - I've been avoiding setting any specific goals. before I started, I just wanted to see how far I could keep up linear gains, but I've found I actually am enjoying weightlifting so far, so I don't really know now. Maybe I should just set some random lowish lift goals and rethink the question when I hit them... I'll work on that later I guess. Nutrition goals -- Nothing too specific. I may pursue more Vitamins though. After reading some of this thread, I ordered some VitaminD (5K IU) and Calcium/Magnesium(seems they are important together?), but not sure what else to go for. Fish oil-omega6 stuff is mentioned a bit, but I'm not certain I need it considering its comparative cost (and I eat a decent amount of tuna anyways!). Multivitamins are even more expensive and I feel like I should get near or over most of the major marks just from my regular meals. Could probably use some input here though, especially if anyone has any good links for super cheap, high quality, large quantity stuff (don't want to buy them every couple weeks, I prefer a nice years supply). Misc goals -- N/A
So, I started running about 2 months ago. I should point out, I was INCREDIBLY out of shape beforehand. I had never really run a whole mile straight in my life, much less 3, and for the past couple years I've had pretty much zero strenuous physical activity at ALL. So I started up a program called Couch-to-5K, using their time-based program. It hasn't been easy but I'm now currently on the final week, making the jump from 28mins to 30mins tomorrow. I've been solely running for time, doing many of the longer runs at a snails pace of 4MPH (15:00 mile). I've managed to work that up to 5MPH over the last week as I didn't really feel satisfied with such a slow pace, but it's been really tough for me. Hoping to eventually get that to 6, so I can truly say I've done 5K (in 30 minutes!), but that may take me some time after I finish up the main program of running for time.
More recently, I've started up weightlifting. My brother and I split the cost on some secondhand equipment: a power rack, bench, and Olympic barbell and weights. I worked on solely form and flexibility for a week. My first couple attempts at squats were pathetic in so many ways. Completely unable to flex my arms back far enough to hold the bar correctly, and I had so much trouble with balance. I eventually got it to a workable level though, and started officially doing Stronglifts 5x5 last week (June28). Still unsure about that decision, wondering if I should have just done a basic 3x5 SS program instead. My weights are still pretty low still at 115-DL, 55-Press, 80-Bench, 90-Squat, up from 105, 45, 75, 55 respectively since day 1 (last monday). With the exception of today's squats (didn't have correct plates to hit 85), I've been targeting +10lb for squat and DL and +5lb for the other two.
My main concern right now is that I'm not sure I'll be able to keep up with the 5x5 squats three times a week at good weight progression while also maintaining three difficult (for me) 30 minute run sessions on my off days as well. I don't mind cutting back on running, but I think eventually I'd like to have at least 1 good 5K a week, squeezed in on my last day (Saturday) before my free day. Cardio has always been a weak spot for me in the past, and I'd like to keep it mixed in to push myself. So far, I've yet to fail a run or a lift, but I keep feeling like I'm cutting it closer and closer every time for both programs.
My main thoughts are to: A) Keep running the same, possibly bring weight increases down for Squats (I did a 15lb increase today because I didn't have the plates to hit 85, but I may need to even do just 5lb jumps for awhile as it was tough for me today). B.) Keep running the same, switch to 3x5 for at least squats, possibly others as well (not sure this would do anything anyways, seems like I'd still suffer from my legs being a bit more worn than they would be otherwise anyways. It would just give me a momentary respite starting with my 5x5 weight on a 3x5 lift. C.) Keep weights the same, switch my running regimen to something else. Not sure what to go for here so that I can still make progress but be a little more forgiving on my legs.
I'm not sure which of these to go with. I'm leaning towards A for at least this week while I finish Ct5K, but after that I really don't know. I'm definitely leaning towards C though after that, so I can maintain some consistency with Stronglifts as long as I can, I just need a good alternative running schedule. Not really sure if I'm supposed to be mixing cardio in on my rest days in the first place. Any suggestions?
Here is my take on Stronglift 5x5: The program is basically the same as SS, only with the watered down version of BB-Rows instead of Power Cleans (and since you have your own equipment and cannot piss off any gym-owner, you should invest time in learning Power Cleans). As soon as 5x5 is not working anymore, the Stronglifts program becomes 3x5, so you can basically call it SS at this point. 5x5across squats, 3x a week with max weights is just insane with higher weights, so it should basically only work for a short amount of time, and probably won't work well if you have over activities (like running in your case). It's probably pretty good for learning technique with all those extra reps though.
Basically, if you want to keep on running, skip the 5x5 and go straight to 3x5, which would be your option B). Nine sets of heavy squats a week are a lot of work when you get to higher weights. You can probably keep the 5x5 for the pressing exercises for some time if you like to, at least that makes the first couple of workouts a little bit more challenging and can only help with bench form. But as the workouts get harder and longer, just do 3x5 as well.
edit: The Stronglifts side slowly turns to shit somehow, it's "Mehdi, you are the man and I owe you my life, I don't have manboobs and belly fat anymore and feel so confident, of course I am gonna like you on Facebook" in nearly every link on the page.
I anticipated having to move to 3x5 at some point anyways, I think I'd probably be fine with that switch a little early (though I'm still so new to things, I will miss the extra form practice :/). Still interested in how other people mix cardio in with their strength training though, I want to have a solid plan when I finish with Ct5K next week beyond simply maintaining 30min 3x a week, but I'm really not sure what that would have to look like to not be too stressing but still give room for speed/length improvement.
Power cleans always looked scary to me, seems like a very technical lift to learn. I'd definitely have to do it without a solid drop to the ground with the weight too, I really don't want to do much damage to the floor. It's set up right now in a carpeted home office without much extra room outside the cage. I can fit deadlifts in right outside, but not much more than that. I'm already pretty worried about when I get to much heavier overhead presses, I'm not sure I'll have clearance with the larger 35 and 45lb plates I've got. Are power cleans that much better than a mix of pull ups / chin ups / inverted rows? If so I'll have to look more seriously into putting them in.
most people dont mix strength training with cardio, because, well, they don't mix very well cardio will severely limit your strength gains at higher weights (and vice versa I guess), which is why almost everyone who is serious about strength training/lifting does not do cardio (other than to warm up)
edit: and yes, power cleans are awesome. if at all possible you should do them imo. but if you cant, chin ups/pull ups/rows are good as well
By the way, this is the current plan I'm using.. I think it's a little different from the normal Stronglifts? My brother found it, said it was an older version I think:
Yes, I remember that version, it's a bit older. Reverse Crunches are stupid, drop them. And I would do the Prone Bridges to failure. But yeah, this routine is not sustainable for a longer period of time. 5x5squat, 1x5 deadlift and then 3xchins to failure on top of that, that's just ridiculously hard as soon as you move decent weights. And you cannot expect much results from the Inverted Rows and Push-ups after a couple of weeks (depending on how many you can do already, when I started in late 2009 I could do one push-up, of course then it is a superb exercise).
You can do this routine for a couple of weeks, but I don't believe in its effectiveness for longer periods of time.
edit: Do running on top of that routine only if you a) want to lose some extra weight or b) love running.
EPT
(but seriously i couldn't even beat the 69kg womens records)
cardio will severely limit your strength gains at higher weights (and vice versa I guess), which is why almost everyone who is serious about strength training/lifting does not do cardio (other than to warm up)
