EPTWorkout was the shit though. I think I'm going to skip my run tonight though and just run tomorrow morning instead. Lot of stretching tonight.
TL Health and Fitness Initiative 2011 - Page 418
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MajinMojo
266 Posts
Workout was the shit though. I think I'm going to skip my run tonight though and just run tomorrow morning instead. Lot of stretching tonight. | ||
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sJarl
Iceland1699 Posts
On July 06 2011 05:58 eshlow wrote: I have lots of injuries stuff that could be added to the OP but it's already getting cluttered :\ Well, I suddenly got this idea: you could send me all that stuff you haven't posted yet and I could index it and just post it to my blog. Then all that would remain is to crawl through this and last years thread and pluck out the walls of great texts and organize them. @Decaf: Will try high bar squats and deadlifts tomorrow. RICE-ing it up! How well do things like bengay/deep-heat work? I have a tub of similar stuff (Sore-No-More rofl name) and I guess it can't hurt to try it out. | ||
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Malinor
Germany4736 Posts
Squat: 160kg 5-5-5-5-5 OH-Press: 67,5kg 5-5-5-5-5 Deadlift: 180kg x 5 Squatting in weightlifting shoes is a beautiful experience. I now end every set of presses with a Front Squat, just because I can. So much stability, it's awesome. Also learned a little lesson about respecting the barbell... After my workset of deadlifts, I wanted to rack it on the pins with an easy single of 200kg, "easy" because it's only 2 1/2 weeks since I lifted 220kg and also i would use straps for that one. First I couldn't figure out how to use the straps, since I didn't use them in months. After I found out, I adjusted them carelessly around the bar, took a lazy suboptimal stance, pulled, and the bar didn't move at all. I realized that even with straps I should use a mixed grip instead of overhand. So I changed grip, arrogant-lazy stance again, pulled, and the bar moved 4-5cm... deloaded to 140kg, put the bar back on the pins and felt stupid. | ||
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AoN.DimSum
United States2983 Posts
@malinor glad u like weightlifting shoes! :D | ||
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geno
United States1404 Posts
On July 06 2011 03:10 Catch wrote: First of all, welcome to the thread and hopefully soon to be forum. Second of all, I think you should focus on running for the next week; obviously you want to accomplish that goal way more than any weightlifting goal right now... and the weightlifting may be responsible for your snails pace. Then you can decide to do. Thanks, and I'll probably take your advice for the next week at least. I'd like to hit that goal time/distance, but after that I'm not opposed to cutting back. I'm not really in love with running or anything (actually I've always hated it), I just really don't want to fall back into a state where I'm out of breath from just a light jog or run for <2 minutes (which can easily come up in daily life). So I think what I'm going to do is shift back the first 2 run workouts into lower-intensity walk ones, so I don't burn as many calories/wear out my legs as much but still get some cardio in. Then since I'll have the extra rest day after the last one, I'll just use that for more of a moderate intensity steady pace run like I'm doing now. Will this work and not impede too much with weightlifting gains? Also, thanks for the advice on the program. The one you gave looks a lot like the practical programming one on the SS wiki, which is one I was looking at very closely even before I posted. I actually like chins-ups/pull-ups a lot better than inverted rows so if I were to only do those, that would make it even more identical. The only thing added is the core/abs stuff, which makes me a bit curious. Is there a reason none of those SS programs incorporate those types of exercises? They don't really add that much time to the workout and they seem to hit something none of the other exercises focus as much on (though I'm sure since the rest are compound, many hit that region indirectly) | ||
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geno
United States1404 Posts
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Malinor
Germany4736 Posts
These exercises are not in it, because they are not deemed to be needed. If you want to add extra ab-exercises, do hard stuff like hanging leg raises and stay away from crunches. Just don't believe that these abs exercises give you that 6-pack, abs are made in the kitchen. Chins: I assume that easier variations of chins that you can do should have enough carry-over effect for strict chins. I mean, a gymnast on the rings who holds his body parallel to the floor probably didn't start that way either but improved his leverage/angle over time. | ||
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GoTuNk!
Chile4591 Posts
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geno
United States1404 Posts
On July 06 2011 07:57 Malinor wrote: Regarding abs in SS: These exercises are not in it, because they are not deemed to be needed. If you want to add extra ab-exercises, do hard stuff like hanging leg raises and stay away from crunches. Just don't believe that these abs exercises give you that 6-pack, abs are made in the kitchen. Chins: I assume that easier variations of chins that you can do should have enough carry-over effect for strict chins. I mean, a gymnast on the rings who holds his body parallel to the floor probably didn't start that way either but improved his leverage/angle over time. Thanks. To be honest, I just want to make sure I'm keeping my workouts well-rounded and I feel like my core is probably my weakest aspect right now. Getting 6-pack abs or w/e is not really my main concern (thought it would be nice!), I'm far more interested in strength than bodybuilding at this point. I'll take your advice and swap the reverse crunches for hanging leg raises though, and keep the prone bridges on the alternate workouts. Not sure what kind of sets/reps I should be shooting for on the hanging leg raises, I put them as 3x5 as a placeholder for now. So this is what my plan looks like now: Weightlifting, alternating MWF (going to start this on my next workout): Workout A: 3x5 Squat 3x5 Bench 3xF Chin-ups/Pull-ups alternating (add weight when >15 reps) 3x5 Hanging Leg Raises Workout B 3x5 Squat 3x5 OH Press 1x5 Deadlift 3x For Time Prone Bridges (add weight if >90s) Cardio (will swap to this after this week): Tues+Thurs: Low intensity walk for 30-45 minutes (planning on using this time for sotg podcast aawww yyyeeaaa) Sat: Medium intensity jog/run for 25-30 minutes Sunday: full rest The only change I'm considering is power cleans in for the chin-ups/pull-ups, but if I do indeed make that switch, I think I'll do it at least a couple weeks down the road. Looks pretty good? I feel like I'll definitely be able to stick to this better than what I've got now. | ||
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ShaLLoW[baY]
Canada12499 Posts
Now I just look like a clumsy coke addict.  | ||
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phyre112
United States3090 Posts
On July 06 2011 07:45 geno wrote: Also, quick question regarding chin-ups/pull-ups. As it is, I can't do 1 proper form of either, in that I can't do it starting from a dead hang and then returning all the way back. However, I can do 2-3 of them if my low point is about 30-45 degrees out from vertical. Is it worth it to do these half-formed ones just to gain some strength while I work up to a full dead-hang version, or should I do something else in order to work up to the real ones? If you can't do a full pullup/chinup, just do negatives until you either get stronger or lose weight to be able to do one. Start by bringing yourself up to the top any way you can - climb on a chair or box, step up a ladder if there's one handy, whatever. Then lower yourself down as slowly as you possibly can, all the way to a dead hang. Do these for a little while and you'll find yourself able to do a few chinups/pullups afterward. | ||
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decafchicken
United States20158 Posts
Opened up with FS up to 150 then 5 singles. I really need to work on using the "bounce" out of the bottom with heavier weights. Then did some snatches, 2 singles at 80, 85, 90, 95, 100, and 1x105. Just realized that oly lifts are just as much about relaxation as explotion. Bud told me to start off my snatches with my back veritcal at the bottom so i'm basically in a full squat with back upright shoulders behind the bar at the start. Today i tried just going totally relaxed and then hitting the lift. Felt AMAZING. didn't miss until 105. Complete relaxtion -> explosion until finish of second pull -> complete relaxtion -> then tight as soon as you catch the bar. Was told to focus just on getting from starting position and then back to it as fast as possible and the rest will take care of itself. If you told me i would be at an exercise for 7 months straight and still learning last year i would have called you stupid T_T I love it though. On July 06 2011 05:06 sJarl wrote: Hmmm only one way to find out. Will test tomorrow. Only wondering if is the AC ligament or something else. Hopefully Eshlow can shed some light on it. Now to grill almost 500g of pork and enjoy the summer ^^ Get on my level you Viking warrior, just made 3000g of pulled pork ^_^ (oh and 2000g of chicken just in case) | ||
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decafchicken
United States20158 Posts
On July 06 2011 07:16 sJarl wrote: Well, I suddenly got this idea: you could send me all that stuff you haven't posted yet and I could index it and just post it to my blog. Then all that would remain is to crawl through this and last years thread and pluck out the walls of great texts and organize them. @Decaf: Will try high bar squats and deadlifts tomorrow. RICE-ing it up! How well do things like bengay/deep-heat work? I have a tub of similar stuff (Sore-No-More rofl name) and I guess it can't hurt to try it out. I've heard both that its garbage and that its awesome. Worth a shot i guess. Ask eshlow for a real answer :-p On July 06 2011 07:30 AoN.DimSum wrote: wow i had a terrible day clean and jerking. I missed 108 jerk 4 times...fucking terrible. @malinor glad u like weightlifting shoes! :D Haha isn't your PR like ~110? Wouldnt call it that bad of a day... On July 06 2011 07:25 Malinor wrote: Texas Method Volume Day: Squat: 160kg 5-5-5-5-5 OH-Press: 67,5kg 5-5-5-5-5 Deadlift: 180kg x 5 Squatting in weightlifting shoes is a beautiful experience. I now end every set of presses with a Front Squat, just because I can. So much stability, it's awesome. Also learned a little lesson about respecting the barbell... After my workset of deadlifts, I wanted to rack it on the pins with an easy single of 200kg, "easy" because it's only 2 1/2 weeks since I lifted 220kg and also i would use straps for that one. First I couldn't figure out how to use the straps, since I didn't use them in months. After I found out, I adjusted them carelessly around the bar, took a lazy suboptimal stance, pulled, and the bar didn't move at all. I realized that even with straps I should use a mixed grip instead of overhand. So I changed grip, arrogant-lazy stance again, pulled, and the bar moved 4-5cm... deloaded to 140kg, put the bar back on the pins and felt stupid. haha give yourself some credit, its not all in the shoes you beast. And yes, no matter how strong you get you will probably have to put some effort into pulling 200kg  On July 06 2011 08:52 geno wrote: Thanks. To be honest, I just want to make sure I'm keeping my workouts well-rounded and I feel like my core is probably my weakest aspect right now. Getting 6-pack abs or w/e is not really my main concern (thought it would be nice!), I'm far more interested in strength than bodybuilding at this point. I'll take your advice and swap the reverse crunches for hanging leg raises though, and keep the prone bridges on the alternate workouts. Not sure what kind of sets/reps I should be shooting for on the hanging leg raises, I put them as 3x5 as a placeholder for now. So this is what my plan looks like now: Weightlifting, alternating MWF (going to start this on my next workout): Workout A: 3x5 Squat 3x5 Bench 3xF Chin-ups/Pull-ups alternating (add weight when >15 reps) 3x5 Hanging Leg Raises Workout B 3x5 Squat 3x5 OH Press 1x5 Deadlift 3x For Time Prone Bridges (add weight if >90s) Cardio (will swap to this after this week): Tues+Thurs: Low intensity walk for 30-45 minutes (planning on using this time for sotg podcast aawww yyyeeaaa) Sat: Medium intensity jog/run for 25-30 minutes Sunday: full rest The only change I'm considering is power cleans in for the chin-ups/pull-ups, but if I do indeed make that switch, I think I'll do it at least a couple weeks down the road. Looks pretty good? I feel like I'll definitely be able to stick to this better than what I've got now. The compound lifts will hit your core and it will catch up if its weak. If you add anything i'd say some planks or something. And id recommend throwing in power cleans asap, they really are excellent. | ||
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geno
United States1404 Posts
Power cleans look so technical, I already had enough trouble working on squat form on my own. I'll have to start reading up on them I guess. | ||
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decafchicken
United States20158 Posts
On July 06 2011 11:59 geno wrote: Planks are the same thing as prone bridges right? I do have those in there for workout B. I'd like to mix in a different exercise for workout A though, which explains the leg raises. Power cleans look so technical, I already had enough trouble working on squat form on my own. I'll have to start reading up on them I guess. Yeah i think they're the same. And yeah its much more technical than the other lifts, but its better to start learning asap than later so you can reap the most benefit out of it. | ||
thedeadhaji
39489 Posts
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eshlow
United States5210 Posts
On July 06 2011 07:16 sJarl wrote: Well, I suddenly got this idea: you could send me all that stuff you haven't posted yet and I could index it and just post it to my blog. Then all that would remain is to crawl through this and last years thread and pluck out the walls of great texts and organize them. @Decaf: Will try high bar squats and deadlifts tomorrow. RICE-ing it up! How well do things like bengay/deep-heat work? I have a tub of similar stuff (Sore-No-More rofl name) and I guess it can't hurt to try it out. Haha, I'm already trying to organize and get a lot of stuff out myself. Already have a bunch on my website and other stuff is like half written materials... I got somewhere near about 15-20 articles half written and stuff so it'll come eventually. As far as like common injuries goes I can definitely keep posting up things in this thread upon request | ||
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jjhchsc2
Korea (South)2393 Posts
Coz milk (my PWO meal) doesnt digest well enough for me to have dinner. I usually work out around 4-5pm. | ||
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phyre112
United States3090 Posts
On July 06 2011 12:43 jjhchsc2 wrote: Is it fine to workout after dinner ? like at 7-8pm Coz milk (my PWO meal) doesnt digest well enough for me to have dinner. I usually work out around 4-5pm. Time of day doesn't have a serious impact on your lifting, (except maybe if you're a competitive bodybuilder.) Just get into a routine that your body is comfortable with - I like to go at 2 - 4 pm. It's all personal preference. | ||
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eshlow
United States5210 Posts
On July 06 2011 12:43 jjhchsc2 wrote: Is it fine to workout after dinner ? like at 7-8pm Coz milk (my PWO meal) doesnt digest well enough for me to have dinner. I usually work out around 4-5pm. I would avoid lifting at least 4 hrs before you sleep because it can negatively affect your sleep quality. | ||
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