|
On July 07 2011 04:46 zatic wrote:
I am getting mad at how much my upper body sucks at strength. I am 9 weeks into SS now. My progress over this time in Kg:
squat 50 -> 100 (yay triple digits!)
deadlift 60 -> 110
bench 40 -> 65
press 20 -> 42
Fucking press, seriously. I feel all hero after squatting a 100, only to feel totally pathetic when I can barely get that 40kg bar above my head.
I don't really have a point just feel like ranting.
imo I feel like everything is as it should be. You just need to give it more time and see where it takes you.
Very nice progress though.
|
140x5 YEAAAAAHHH 3 plates 
On July 07 2011 04:46 zatic wrote:
I am getting mad at how much my upper body sucks at strength. I am 9 weeks into SS now. My progress over this time in Kg:
squat 50 -> 100 (yay triple digits!)
deadlift 60 -> 110
bench 40 -> 65
press 20 -> 42
Fucking press, seriously. I feel all hero after squatting a 100, only to feel totally pathetic when I can barely get that 40kg bar above my head.
I don't really have a point just feel like ranting.
Don't worry, I squat 127,5 kg atm and I just had to deload on 72,5 kg on my bench press. I passed 120 kg on my squat before I passed 70 kg on my bench and 50 kg on my press 
|
On July 07 2011 01:19 pinkranger15 wrote:
hey guys. im confused about how im going to do my diet. my problem is that i have to intake 1200-1500 calories per day. how am i going to find out how much calorie i already took?
Uh, no one should be on that few calories unless you're like < 5' and a woman
On July 07 2011 03:53 Necosarius wrote:Show nested quote +On July 06 2011 12:58 eshlow wrote: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. Wait what? O.O How will it affect my sleep?
Makes you more susceptible to overreaching/overtraining
|
Question 1: Can we put our workouts here in this thread after each workout?
Question 2: Has anybody done anything related to getting back from a serious sprain (third degree ankle sprain in my case)
So I my goal in training is to mostly get in good shape for the soccer season that's going to come in september which means I have to work on power (aka speed and strength). This means I have to do work on my stabilizing muscle and work on things that might not give me great "gains" in terms of one muscle group.
Okay so hopefully teamliquid will keep me in check for my work out progress. I've been doing this program for about 4 weeks now and It's paying dividends. Most of the exercises are supersets involving 2 opposite muscles. I havn't done any serious working out before that since I got my ankle injury last year (2 months cast... 3 months rehab  ) but it's going well for now.
Today I'm doing chest and back, remember this workout is just to prepare my body for the heavy lifting I"ll be doing in a couple of weeks:
Diagonal pull down (using pulleys) supersetted with incline db press
Jockey row supersetted with High cable Crossover
Kneeling Db row supersetted with Bent Arm pullover
Seated row to neck supersetted with flat db press
rest time between each set : 30 -60 seconds
rest time between each superset : 3 minutes
Most of the workout will be done in anaerobic state. Let's see how this goes :D
|
answer 1: yes, absolutely
answer 2: can you squat yet? if so, do SS! power cleans, squats and deadlifts are gonna do wonders for your explosiveness and power.
|
On July 07 2011 05:58 Freaky[x] wrote:Question 1: Can we put our workouts here in this thread after each workout? Question 2: Has anybody done anything related to getting back from a serious sprain (third degree ankle sprain in my case) So I my goal in training is to mostly get in good shape for the soccer season that's going to come in september which means I have to work on power (aka speed and strength). This means I have to do work on my stabilizing muscle and work on things that might not give me great "gains" in terms of one muscle group. Okay so hopefully teamliquid will keep me in check for my work out progress. I've been doing this program for about 4 weeks now and It's paying dividends. Most of the exercises are supersets involving 2 opposite muscles. I havn't done any serious working out before that since I got my ankle injury last year (2 months cast... 3 months rehab ) but it's going well for now. Today I'm doing chest and back, remember this workout is just to prepare my body for the heavy lifting I"ll be doing in a couple of weeks: Diagonal pull down (using pulleys) supersetted with incline db press Jockey row supersetted with High cable Crossover Kneeling Db row supersetted with Bent Arm pullover Seated row to neck supersetted with flat db press rest time between each set : 30 -60 seconds rest time between each superset : 3 minutes Most of the workout will be done in anaerobic state. Let's see how this goes :D
I nearly broke my ankle once and after rehabbing it was as good as new
Just do the good old compound movements (squats, dead, press, pullups) and you'll be a lot better.
|
Zatic that is awesome progress.
I've been shit recently and even got drunk yesterday!!
Will try to update soon :-(((
|
On July 06 2011 20:44 eshlow wrote:Show nested quote +On July 06 2011 20:32 AnxiousHippo wrote:I am about to have lots of time with the holidays coming along. My plan is to use this book Mon/Wed/Fri and maybe HIIT on Tuesday/Thursday. I definitely have the time to do them, I probably have the fitness required. I would do SS if I could but I'm a cheapskate and I don't really have access to any gyms. The book was just one I found lying around. I just began the pushups training this week, I've been doing long distance running for about a month now but I'm thinking of converting to HIIT. Uh, what are your goals? Pushups won't make you good at anything but pushups and they won't give you much muscle either
My goal's more to just finish a goal first... 100 pushups seems like an easy place to start. It won't take too much time per day and I don't have access to any weights/alternatives.
With the running, I'm a long distance runner, but after a few months I don't really see much improvement, I'm staying at a stable pace and can't get any better. I'm hoping HIIT will get some speed into me. This morning I did 20/10x7 and it felt really, really good.
+ Show Spoiler +Is that the right format? I meant 20secs of intense working, 10 secs of walking, 7 sets altogether.
|
On July 07 2011 05:58 Freaky[x] wrote:Question 1: Can we put our workouts here in this thread after each workout? Question 2: Has anybody done anything related to getting back from a serious sprain (third degree ankle sprain in my case) So I my goal in training is to mostly get in good shape for the soccer season that's going to come in september which means I have to work on power (aka speed and strength). This means I have to do work on my stabilizing muscle and work on things that might not give me great "gains" in terms of one muscle group. Okay so hopefully teamliquid will keep me in check for my work out progress. I've been doing this program for about 4 weeks now and It's paying dividends. Most of the exercises are supersets involving 2 opposite muscles. I havn't done any serious working out before that since I got my ankle injury last year (2 months cast... 3 months rehab ) but it's going well for now. Today I'm doing chest and back, remember this workout is just to prepare my body for the heavy lifting I"ll be doing in a couple of weeks: Diagonal pull down (using pulleys) supersetted with incline db press Jockey row supersetted with High cable Crossover Kneeling Db row supersetted with Bent Arm pullover Seated row to neck supersetted with flat db press rest time between each set : 30 -60 seconds rest time between each superset : 3 minutes Most of the workout will be done in anaerobic state. Let's see how this goes :D
Supersets aren't really anaerobic that much.
That's like saying the burn is anaerobic which is what you get from 400m. And 400m is 40/60 aerobic/anaerobic barely anaerobic dominated.
Also, for soccer you're better off lifting heavy and then getting yourself up to heavier sets with high repetitions. Ask the rugby guys in this thread.... makes you faster and stronger.
|
I'm already lifting relatively heavy... ~70-85 RM. But I'm leaning towards more going for 90-105 RM in a few weeks which is really heavy (i'll need a partner obviously).
Also the supersets arn't the anerobic part, I barely give myself time to rest between each superset which is why it's more anaerobic than aerobic.
As for the squats... I can't do them properly yet, so baby steps there . almost all my ankles' ligaments on the inside were torn, and the one on the outside were partially torn. Also, I had bone bruising which takes ~ 1 year or so to heal.
anyways off to they gym ~~
|
I go to swimming training 3 times a week. I also cycle 20 kilometers a day.
Btw I'm 185 cm and 86 kilos.
|
On July 07 2011 06:59 Freaky[x] wrote:I'm already lifting relatively heavy... ~70-85 RM. But I'm leaning towards more going for 90-105 RM in a few weeks which is really heavy (i'll need a partner obviously). Also the supersets arn't the anerobic part, I barely give myself time to rest between each superset which is why it's more anaerobic than aerobic. As for the squats... I can't do them properly yet, so baby steps there . almost all my ankles' ligaments on the inside were torn, and the one on the outside were partially torn. Also, I had bone bruising which takes ~ 1 year or so to heal. anyways off to they gym ~~
Yeah, that's the point....
Fairly constant work with little rest is more aerobic than anaerobic.
It's just a technicality since there's a lot of big misunderstandings about the energy systems. But yeah. Around lactate threshold is still mainly aerobic.
The only thing that is truly anaerobic is when you do ~20-25s of exercise or less. And then do full recovery (which is more along the lines of 5+ minutes).
|
Man, I am getting back into srs business rock climbing training. I've climbed everyday this week with assorted bodyweight exercises, which is great and I can already feel the improvements. I'm posting this here because I'm gonna go today and not skip it even thouh I woke up at 5am and am crashing hard. Maybe this will give me more accountability or something.
I'm just gonna take a shower and then go. Np. I'll tell you how it went when I get back.
|
15-20minutes of jump rope (50 in a row, technic improved, yay), 4 sets of frog jumps (starting and landing in deep squat position) 2 sets of walking lunges, HIIT on the elliptical for 6x30sec with 1min rest in between.
If that workout doesn't tell my brain that I want to lose fat, nothing does.
|
On July 07 2011 07:20 Malinor wrote:
15-20minutes of jump rope (50 in a row, technic improved, yay), 4 sets of frog jumps (starting and landing in deep squat position) 2 sets of walking lunges, HIIT on the elliptical for 6x30sec with 1min rest in between.
If that workout doesn't tell my brain that I want to lose fat, nothing does.
Dude, do double unders! Regular jump rope is so mindlessly boring compared to that
|
man...my strength levels arent rising. After nationals I will start squatting everyday. September goal = 180 back squat. I just missed 160 today and I havent hit 160 in a year.
|
On July 07 2011 04:46 zatic wrote:
I am getting mad at how much my upper body sucks at strength. I am 9 weeks into SS now. My progress over this time in Kg:
squat 50 -> 100 (yay triple digits!)
deadlift 60 -> 110
bench 40 -> 65
press 20 -> 42
Fucking press, seriously. I feel all hero after squatting a 100, only to feel totally pathetic when I can barely get that 40kg bar above my head.
I don't really have a point just feel like ranting.
I have to agree with sjarl here, that this looks pretty much how it is expected to be. I calculated my lifts as percentages of my deadlift (since it is where we should lift the most):
All 5RM
Deadlift: 190
OHP: 78,5 ==> 78,5/190=0.413=41,3%
Bench (last years values, since I don't do heavy bench at the moment):
110/182,5 =0.603=60,3%
Squat:185 ==> 185/190=0.974=97,4%
Your values are:
OHP: 42/110=0.382=38,2%
Bench: 65/110=0.591=59,1%
Squat: 100/110=0.909=90,9%
At least compared to me you are not too far off, not really scientific evidence, but the numbers from other people I see often look similar.
I know that Funkie's press is much higher than yours at a similar bodyweight, but his press is abnormally good. Same goes for my squat, I have pretty short and thick legs, I assume I am just build for squatting. And when you are in week 9 of SS, you probably have not had enough workouts to really see where your strengths lie.
All that stuff aside, the most important thing during the press is that you have your core freaking tight and that you push as close to your chin as possible so that the weight stays over the mid-foot all the time. Take a deep breath and tighten up your abs and your ass and all the energy that would normally be spent in stabilizing your body can be put into pushing. If you are already doing that, maybe you just have a right to be pissed about your lack of upper body strength 
|
On July 07 2011 07:28 sJarl wrote:Show nested quote +On July 07 2011 07:20 Malinor wrote:
15-20minutes of jump rope (50 in a row, technic improved, yay), 4 sets of frog jumps (starting and landing in deep squat position) 2 sets of walking lunges, HIIT on the elliptical for 6x30sec with 1min rest in between.
If that workout doesn't tell my brain that I want to lose fat, nothing does. Dude, do double unders! Regular jump rope is so mindlessly boring compared to that
Lol, when I get to the point that regular jump robe feels boring, I have already accomplished most of my mission. One step at a time you impatient viking.
|
|
|
On July 07 2011 06:59 Freaky[x] wrote:I'm already lifting relatively heavy... ~70-85 RM. But I'm leaning towards more going for 90-105 RM in a few weeks which is really heavy (i'll need a partner obviously). Also the supersets arn't the anerobic part, I barely give myself time to rest between each superset which is why it's more anaerobic than aerobic. As for the squats... I can't do them properly yet, so baby steps there . almost all my ankles' ligaments on the inside were torn, and the one on the outside were partially torn. Also, I had bone bruising which takes ~ 1 year or so to heal. anyways off to they gym ~~
A tear actually came to my eye at the thought of your sprain. I sprained my ankle just over a year ago (only first degree, I think) and it was the shittiest time of my life. (besides when I think I may have broken my hand but they refused to X-ray me because the military thinks ibuprofen cures everything from AIDS to the common cold...but I digress).
Here's hoping you heal quickly, bud.
|
|
|
|
|
|
EPT
