Whee day 3 in a row. I'm pretty sure all my body is prepared to train ~5 days a week except my god damn shoulders T_T Oh well they'll catch up. Did a bazillion (or like 10ish) CJ reps at 110/120. I actually had multiple jerks at 120 i was pleased with :D Its amazing what relaxing a bit then exploding can do you for you, felt a lot more speed and snap in it, more solid all around. Finished up with some snatching (like 10 reps total). Took a side view of a couple snatches at 90
On July 07 2011 07:30 AoN.DimSum wrote: 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.
I'll get on that train with you. My FS makes me sad. No clue where my BS is at right now T_T /scared that dimsum will hit triple bw squat and make me look weak :D
On July 07 2011 03:27 infinity21 wrote: Been lurking this thread for a long time now...
I've been trying IF and it seems to be working ok. I want to start working out and have done a bunch of P90X workouts with my roomies. For maximum muscle gain, is going to the gym going to yield better results or will P90X be sufficient? I've read that you should be resting 3-5 mins between sets but P90X barely gives you any breaks and that's only between multiple sets. I also tried doing some stuff with free weights & chin-up bar at home because I'm too lazy to go to the gym & it's kind of intimidating for a beginner like me.
My goal is to lose fat, hopefully to the single digit % someday. Right now I'm 5'11, 170 lbs (morning) with guesstimated 17% bodyfat (with a caliper but I'm sure I didn't do it 100% right). I'm not a huge fan of cardio unless I'm playing soccer so most of my exercise is with weights of some kind.
P.S. Are 1 leg squats safe? They feel really amazing but I don't want to ruin my knees or anything.
Meh, i'd definitely go SS >>> p90x. You wont see any real gains in size or strength with p90x.
But I'd try em out first; I don't use any of them myself. Maybe I should, but I don't.
Edit: @Infinity: SS won't get you ripped. It'll get you strong as fuark so you can get ripped.
SS can easily get you ripped. It depends on your nutrition. Yeah if you're throwing back 5k cal while doing it you won't get ripped (but def stronger + bigger)
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
Think about how any of those exercises make you a better soccer player. They don't. If you want to train explosiveness and power then your only option is olympic lifts (power cleans/clean and jerks + snatch) and squats. Deadlifts will help too. I don't know how bad your ankle currently is but i would get squatting asap and getting some basic form down on cleans/power cleans to build some explosiveness. You should be able to deadlift as well. Start light and work your way up, keep re-hab/pre hab your ankle till its 110%, you don't want to fuck around on it only to find yourself back on the sideline (had a minor ankle sprain this season T_T)
This is going to sound harsh, but it is meant well.
I'll ignore the squat since you had alot of work to do on mobility and form and if you could post another vid I'd be pretty sure that it has improved.
The bench has seen some decent progress.
But wtf on the deadlift and press?
Gaining 9kgs and not adding any significant to your lifts isn't really acceptable, especially for a beginner.
didnt start deads for ages because im a retard cant do press/chinups coz of an injury (eshlow has tried to help) im really proud of what ive done if you look at where ive come from in my life (alcoholic unemployed bum) and things are slowly starting to line up . im a disorganised, discipline-less lazy retard from one perspective, but from another ive come a million miles and my stride is surely getting stronger!!!
On July 07 2011 08:45 AoN.DimSum wrote: those snatches look fast decaf!! Btw did you change your dynamic start? Your pull changed too, u end up over a foot from where u start :D
Yeah stopped the dynamic start (for now lol). And yeah, i dunno if that jump back is from fatigue or what lol i never used to do that. Might have just been a one time thing, didn't even notice till i saw it on film.
Today was a bit weird...my clean was actually sloppier than my jerk. I need to work on staying tight at the bottom of my fs/clean and getting that bounce.
Wow I have so little time to look at this thread nowadays every time I come back there's so many more pages! Fire test in two weeks. But first, a wedding. These next few weeks are going to be rough.
Honestly I can't wait til I can get back lifting full time again. I've had it with this endurance crap LoL. And running is absolutely NO FUN in the scorching heat. I'm not a summer person AT ALL.
On July 07 2011 09:20 MajinMojo wrote: Wow I have so little time to look at this thread nowadays every time I come back there's so many more pages! Fire test in two weeks. But first, a wedding. These next few weeks are going to be rough.
Honestly I can't wait til I can get back lifting full time again. I've had it with this endurance crap LoL. And running is absolutely NO FUN in the scorching heat. I'm not a summer person AT ALL.
Oh god, running in the heat brings back memories... memories of why my knees are all snap crackle and pop whenever i get up from my seat, but the summer's not all bad. So much fun practicing body weight skills on empty playgrounds.
I am a very thin, tall person and i was lazy for quite some time and started to pack on the fat kilos...i got up to 89kgs and decided i wanted lose it and get in shape so i started jogging every day and after 3 or 4 months I'd lost 10kgs - this is in conjunction with much healthier eating. Anyway this was like a year ago and since then I jogged on and off to basically stay at around the ~78-80kg mark. About 2 months ago i started to feel that even just being at a decent weight wasn't good enough as i was pretty week and it had been years since i'd been to a gym, so i signed up to the local gym.
At the start a trainer there put me on a pretty basic gym plan which was basically a whole lot of cable weight machines and bench press mixed with cardio like the rowing machine. I did this rotating between the exercises for 2 months. I started to see a bit of gain, and i casually increased my weights on each machine, but it was nothing special. About a month ago i started reading around the internet trying to find what really worked for others and came across this thread and started reading about SS and stronglifts and stuff, and started incorporating just squat/deadlift in with my usual stuff, and wow those two exercises felt far better to do than anything else, so i dropped everything else and just started doing squat/deadlift/bench/barbell rows.
And wow, my progress in the last three weeks has been insane(for me). My current results on the main three are:
Squat - 97.5kg Deadlift - 92.5kg Bench - 77.5kg
I feel that i could just add another 20kg on to the squat and still be able to manage the 5x5, but want to take it slow and add the 2.5kg per session safely(so going for the 100kg on Saturday!) My deadlift seeings as i do it every 2nd session is lowish and i feel i could add a bit more, so am thinking about adding 5kg instead of 2.5kg for the next few session as theres not really much harm in trying to go a bit further with the deadlift. Lastly the bench press, this one i actually struggle with a bit, i could already do ~70kg before i started focusing on this routine, but i usually started with bench when i got to gym, so since i now do squats first, maybe thats why im struggling a bit more with increasing bench weight(as I'm more tired now than when i did bench before?) At any rate I'll be trying for the 80kg on Saturday.
Todays session i decided to add a few more things in, firstly the overhead press, i only did 5x5 at 35kg as it was my first time and i wanted to make sure i did it safely. I feel i could add at least another 10kg on to that and do it fine. Also i went and tried chin ups, i never used to be able to even do a single chin up, when starting from a dead hang, so i didn't expect much. But wow...i pumped out a set of 10 almost effortlessly, so i did another set of 10 and a set of 12 to try do more(next time i will try till failure on my first set) i was amazed at how many i could do.. and this has given me huge motivation to continue with these exercises.
Last but not least i should add that i am a beginner/getting to intermediate tennis player who wants to start playing a lot more and get a lot better at it, which is probably my main motivation for training, as before i went to gym my shots had little power and i got tired pretty quick, but now i feel much more power and control in all aspects of my game, so i feel i am really raking in the benefits at the moment and want to thank everyone in thread so much for everything, i try to read every post of every page each day to see how others are doing and if theres things i can change or try. Truly, thanks to everyone, whether you are someone who gives advice or someone who asks for it, all of you are amazing.
i looked up a calorie counter and found beef steak has 304 calories. is this per serving like 3 ounces of beef steak you'll get 304 calories ooor even how many beef steaks you eat you'll still intake 304 calories? sorry guys, i tried searching for answers but im really having trouble with it. i think TL has a better/quicker answer for this kind of stuff.
On July 07 2011 13:58 pinkranger15 wrote: i looked up a calorie counter and found beef steak has 304 calories. is this per serving like 3 ounces of beef steak you'll get 304 calories ooor even how many beef steaks you eat you'll still intake 304 calories? sorry guys, i tried searching for answers but im really having trouble with it. i think TL has a better/quicker answer for this kind of stuff.
That's ~6 oz of steak to have 304 calories, not counting any kind of sauce or whatever you might put on it. If you were to eat two 6 oz steaks, that's ~600 calories. 18 ounces is ~900 calories. Usually if you find a calorie count, it will have a "serving size" nearby that you can look at to tell how much of that food has that many calories.
On July 07 2011 13:59 thedeadhaji wrote: cutting sucks. I can't even think straight.
Fuck cutting. I've never consciously cut, I just bulk up until exam time rolls around, then I drop 5 pounds a week without even trying.
On July 07 2011 13:58 pinkranger15 wrote: i looked up a calorie counter and found beef steak has 304 calories. is this per serving like 3 ounces of beef steak you'll get 304 calories ooor even how many beef steaks you eat you'll still intake 304 calories? sorry guys, i tried searching for answers but im really having trouble with it. i think TL has a better/quicker answer for this kind of stuff.
That's ~6 oz of steak to have 304 calories, not counting any kind of sauce or whatever you might put on it. If you were to eat two 6 oz steaks, that's ~600 calories. 18 ounces is ~900 calories. Usually if you find a calorie count, it will have a "serving size" nearby that you can look at to tell how much of that food has that many calories.
On June 09 2011 06:37 RemedySC wrote: Remedy Age: 21 || Height: 5'9" or 175cm || Weight: 142lbs Starting Date: 08/06/2011 || Goal Date: 01/06/2012 Weight goals -- 155lbs-160lbs Training goals -- Lift more and Run longer/faster Nutrition goals -- Eat a lot healthier Misc goals -- Join RCMP (Royal Canadian Mounted Police)
I haven't really tested out my limits yet... I lifted weights casually but never really got too into it, so now I am going to start the SS program.
I have about two months before I run the physical test again, I plan on beating my old time by a lot even though i have been lazy for the past 6-8 months. (Fiancée had my son and it has been crazy.)
If anyone has any advice for progressing faster in running and lifting it would be appreciated! :D
Hey, it has been almost a month since I started doing the SS program so I will make a little update.
I haven't gained or lost any weight at all yet, still 142lbs.
Today my workout consisted of -
Squat 155lbs 5-5-5 OH Press 65lbs 5-4-5 (Lost all my strength on the last rep of the second set) Power Cleans 65lbs (Just started doing them today... Regret not starting them earlier.) Chin ups 6-6-5
I'm not sure if we raised the weight to fast for the squats, today I barely managed all my sets. (I'll get a video of myself on Friday.)
Also my Deadlift has almost come to a halt at 165lbs and my benchpress is at 95lbs.
Ha, fucking went climbing... Can't blow my streak! Every day!
Whew I am burned out from the daily training though. My max strength and grip endurance is terrible today. Flashed 2 V6's and worked through another but after that I was shot. I do not have the raw grip to handle a 7 when I'm this worn down from constant climbing. It's a bit annoying because I have pumped out V8 consistently a few months ago, but I remind myself that I'm just training for now and the power will come back once my body catches up.
Think I'm gonna restart my OAP work too... If I could get that In a few months I would be ecstatic.
I am a very thin, tall person and i was lazy for quite some time and started to pack on the fat kilos...i got up to 89kgs and decided i wanted lose it and get in shape so i started jogging every day and after 3 or 4 months I'd lost 10kgs - this is in conjunction with much healthier eating. Anyway this was like a year ago and since then I jogged on and off to basically stay at around the ~78-80kg mark. About 2 months ago i started to feel that even just being at a decent weight wasn't good enough as i was pretty week and it had been years since i'd been to a gym, so i signed up to the local gym.
At the start a trainer there put me on a pretty basic gym plan which was basically a whole lot of cable weight machines and bench press mixed with cardio like the rowing machine. I did this rotating between the exercises for 2 months. I started to see a bit of gain, and i casually increased my weights on each machine, but it was nothing special. About a month ago i started reading around the internet trying to find what really worked for others and came across this thread and started reading about SS and stronglifts and stuff, and started incorporating just squat/deadlift in with my usual stuff, and wow those two exercises felt far better to do than anything else, so i dropped everything else and just started doing squat/deadlift/bench/barbell rows.
And wow, my progress in the last three weeks has been insane(for me). My current results on the main three are:
Squat - 97.5kg Deadlift - 92.5kg Bench - 77.5kg
I feel that i could just add another 20kg on to the squat and still be able to manage the 5x5, but want to take it slow and add the 2.5kg per session safely(so going for the 100kg on Saturday!) My deadlift seeings as i do it every 2nd session is lowish and i feel i could add a bit more, so am thinking about adding 5kg instead of 2.5kg for the next few session as theres not really much harm in trying to go a bit further with the deadlift. Lastly the bench press, this one i actually struggle with a bit, i could already do ~70kg before i started focusing on this routine, but i usually started with bench when i got to gym, so since i now do squats first, maybe thats why im struggling a bit more with increasing bench weight(as I'm more tired now than when i did bench before?) At any rate I'll be trying for the 80kg on Saturday.
Todays session i decided to add a few more things in, firstly the overhead press, i only did 5x5 at 35kg as it was my first time and i wanted to make sure i did it safely. I feel i could add at least another 10kg on to that and do it fine. Also i went and tried chin ups, i never used to be able to even do a single chin up, when starting from a dead hang, so i didn't expect much. But wow...i pumped out a set of 10 almost effortlessly, so i did another set of 10 and a set of 12 to try do more(next time i will try till failure on my first set) i was amazed at how many i could do.. and this has given me huge motivation to continue with these exercises.
Last but not least i should add that i am a beginner/getting to intermediate tennis player who wants to start playing a lot more and get a lot better at it, which is probably my main motivation for training, as before i went to gym my shots had little power and i got tired pretty quick, but now i feel much more power and control in all aspects of my game, so i feel i am really raking in the benefits at the moment and want to thank everyone in thread so much for everything, i try to read every post of every page each day to see how others are doing and if theres things i can change or try. Truly, thanks to everyone, whether you are someone who gives advice or someone who asks for it, all of you are amazing.
another inspiring story that proves that getting stronger will make you better at pretty much ANY sport. keep up the good work man.
as a sidenote: you should actually increase your deadlift by at least 5kg per session. maybe even 10kg at this stage because its still pretty low. gl in your training
EPT
) but it's going well for now.
