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Zurich15365 Posts
On July 07 2011 19:05 Zafrumi wrote:Show nested quote +On July 07 2011 11:55 Resent wrote:+ Show Spoiler +Thought i would put my info down here!
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 
It would be great to have a collection of TLHF success stories like this one in the OP. Who feels like compiling a list so eshlow can put them in?
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Knee is still not ok for doing CrossFit, or even heavy squatting and other exercises that involve the knee alot 
Dips 5x5 40 kg., will try 3x5 50 kg. next time as it wasn't THAT hard
Restarted bench and press (2 exercises I can do without involving knee, fuck)
Bench 5x5 100 kg., will go back to 3x5 102,5 kg. next time
Press 3x5 60 kg.
Want to hit bench 3x5 110 kg. and press 3x5 70 kg. (failed there last time)
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On July 07 2011 20:28 zatic wrote:Show nested quote +On July 07 2011 19:05 Zafrumi wrote:On July 07 2011 11:55 Resent wrote:+ Show Spoiler +Thought i would put my info down here!
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 It would be great to have a collection of TLHF success stories like this one in the OP. Who feels like compiling a list so eshlow can put them in?
maybe ill do that tonight if I feel like it might be fun to read this whole thread again!
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LoL someone mentioned a wiki a few pages ago and I just dreaded slogging through the 400+ pages trying to compile all the random links people have posted.
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Lol, I've prolly done it twice already
On July 07 2011 08:45 FFGenerations wrote:Show nested quote +On July 07 2011 08:16 sJarl wrote: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!!!
Start doing deads regularly then
Try finding other good substitues for chins/presses. Neutral grip pullups are really the only ones I can do, the others feel so wrong on my arms and shoulders. Do dumbbell presses work for you?
Keeping to an organized workout plan does wonders for you when you are disorganised and undiciplined. Just keep working on it!
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On July 07 2011 21:36 MajinMojo wrote:
LoL someone mentioned a wiki a few pages ago and I just dreaded slogging through the 400+ pages trying to compile all the random links people have posted.
its 400+ pages of pure manliness though!
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On July 07 2011 21:48 Zafrumi wrote:Show nested quote +On July 07 2011 21:36 MajinMojo wrote:
LoL someone mentioned a wiki a few pages ago and I just dreaded slogging through the 400+ pages trying to compile all the random links people have posted. its 400+ pages of pure manliness though!
Seriously we've got it all.
We've got great sucesss stories, we also have great help from people who now their stuff.
We've got nutrition help, encouraging videos, and more.
We don't need no wiki, we've got tl health and fitness :D
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I skimmed through the thread and it seems most of it is about weightlifting, anybody has any tips on how to improve your stamina?
I'm clocking 2.4km in around 13 minutes and am looking to push that timing up to 10-11 mins by next june. Is there some training schedule that could be followed?
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On July 07 2011 22:44 aevealon wrote:
I skimmed through the thread and it seems most of it is about weightlifting, anybody has any tips on how to improve your stamina?
I'm clocking 2.4km in around 13 minutes and am looking to push that timing up to 10-11 mins by next june. Is there some training schedule that could be followed?
Are you looking to be competitive? Or do you just want to get your time down?
I would not recommend couch to 5k for this either way
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I want or rather, need to get my time down as there's a fitness test D:
Looking to mantaining the timing as well. Any tips?
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Rippetoe wrote:
"Exercise and training are two different things. Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through.
Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. If a program of physical activity isn't designed to get you stronger or faster or better conditioned by producing a specific stress to which a specific desirable adaptation can occur, you don't get to call it training. It's just exercise. For most people, exercise is perfectly adequate – it's certainly better than sitting on your ass channel-surfing."
I would put that quote somewhere prominent in the OP, I feel that is something that a lot of people who come into this thread struggle to understand.
edit: also very good:
"For a novice, any program is better than no program at all, so all of them work with varying degrees of efficiency. This is why everybody thinks their program works, and why you'll always find perfectly honest testimonials for every new exercise program on TV or the Internet. But nothing works as well as a moderate mathematical increase in some loading parameter each time, for as long as an adaptation to the increase continues to occur, because it's specifically designed to produce both stress and adaptation."
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Today is my 2nd to last workout before I test my new max! Going to be doing 7x5@275 today. Then saturday is my last workout for this cycle, then Tuesday I am going to be testing my new max. Going to start at 330 and if i hit that i am going to go up by 5 pounds for each completed rep. Then with that number the spreadsheet will chalk up the new weights for the second half of the program.
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On July 08 2011 00:43 aevealon wrote:
I want or rather, need to get my time down as there's a fitness test D:
Looking to mantaining the timing as well. Any tips?
If your goal is to just hit the time, then timed track work is a good choice. 2.4km in 10-11 minutes means about a 1:45 per lap for a 10:30 time (you can adjust this pace however you like). Start by running laps at your set pace, then resting for 1/2 as long as you ran, and repeat until you physically can't maintain the pace.
Think of it as running for 1 unit of time, then resting for .5 units of time. Gradually reduce the amount of time you're resting, as well as do ladders (run 1 lap, rest, run 2 laps, rest, run 3 laps, rest, then back down to 1). And as always, warm up and warm down with some lighter running. ^^
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On July 08 2011 01:00 Malinor wrote:Rippetoe wrote: " Exercise and training are two different things. Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through.
Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. If a program of physical activity isn't designed to get you stronger or faster or better conditioned by producing a specific stress to which a specific desirable adaptation can occur, you don't get to call it training. It's just exercise. For most people, exercise is perfectly adequate – it's certainly better than sitting on your ass channel-surfing." I would put that quote somewhere prominent in the OP, I feel that is something that a lot of people who come into this thread struggle to understand. edit: also very good:
"For a novice, any program is better than no program at all, so all of them work with varying degrees of efficiency. This is why everybody thinks their program works, and why you'll always find perfectly honest testimonials for every new exercise program on TV or the Internet. But nothing works as well as a moderate mathematical increase in some loading parameter each time, for as long as an adaptation to the increase continues to occur, because it's specifically designed to produce both stress and adaptation."
also:
Strength is the basis of athletic ability.
you heard him, kids. GO GET STRONG!
in all honesty, those t-nation articles might be good, but I feel kinda weirded out by the pictures of naked men after every paragraph :p
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I've been taxing the hell out of my legs for endurance training but still want to have "heavy" days where I squat. Right now that's only twice a week. Sofar my weights have gone down by like 15lbs or more. I assume that's normal for the amount of extra legwork I am putting my body through right now, but it still feels shitty when I miss squats
My DL weight has also dropped. Also, can deadlifts be training for endurance? Like higher reps with low weight? Or is that not ideal? I ask because I know my test involves a lot of picking shit up and putting it down LoL.
Anyway my question is if there's a secret formula for de-load because of extra training?
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On July 08 2011 03:31 MajinMojo wrote:I've been taxing the hell out of my legs for endurance training but still want to have "heavy" days where I squat. Right now that's only twice a week. Sofar my weights have gone down by like 15lbs or more. I assume that's normal for the amount of extra legwork I am putting my body through right now, but it still feels shitty when I miss squats My DL weight has also dropped. Also, can deadlifts be training for endurance? Like higher reps with low weight? Or is that not ideal? I ask because I know my test involves a lot of picking shit up and putting it down LoL. Anyway my question is if there's a secret formula for de-load because of extra training?
Yes, is called rest. and usually, you "deload" by 10% or 15%.
this is all depending on what program you are on. Which is it?
and Deadlifts are awesome, is the perfect let-go-rage excercise. It's my favourite excercise :D
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Finished my squats today. Used my do-wins today for the first time as well. Man are they awesome. Every rep just felt so stable. Get to rest 1 day and then do 10x3@290! then rest 4 days and test my max! 330 ezpz lets do it.
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Awesome man!
If you finish 10x3@290 you are going to blast though 330 if you manage to keep you stable enough since your leg strength and endurance looks to be pretty damn solid.
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EPT
