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On July 08 2011 04:25 sJarl wrote:
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.
Yeah. I put in 3 reps at 290 into a 1rm calculator and it said I should be able to do 330. So thats where im gonna start. If I hit that im going to add 5 pounds until I miss one. I'll attempt a weight 2-3 times depending on how I feel. Also i will have 2 days off of work before I test my max! so that is awesome. This work 6, 8 hour shifts a week is getting old as shit. Makes me not want to do my squats when I get home.
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I'll put testimonials in the OP if someone compiles them for me and/or people post them again
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I've been checking this thread on and off for ages, but never thought about posting until now. I'm pretty skinny (5'10, 140-150lbs...yeah, my weight fluctuates in a huge range, although it's settling much closer to 145 now) and am trying to think about ways to improve my body composition. I probably need to put on more weight, from what I am reading. My main sport is taekwondo, so I'm not really looking to bulk-up per se; rather, I'm trying to gain more lean muscle all around. Any suggestions? I don't really think SS or other plans are a great idea since they focus on muscle gain specifically...maybe I'm wrong though.
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only way to improve body composition is to lift heavy shit. SS actually focuses on strength gains. maybe you also want to look into the bodyweight stuff in the OP.
@eshlow: im actually in the progress of looking through the whole thread for highlights, success stories and other useful things. could take a while though :p
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For something like taekwondo, where you're looking for straight up athletecism, i would suggest just doing lots of plyo's, and if you're willing, olympic lifts. So lots of bounding, jumping, medballs, kettle bells, etc. Just stuff that requires you to work against your body weight while incorperating your whole body. Also, cleans, snatches, push press, dead lift, squat, etc.
Do what ever forces your body to work as a single unit, oppose to things like bicip curls, very concentrated rows or pec dec. These things are designed to target very specific muscles in order to define them, because they're usually not used for full body exercises. (i.e. If you carry a box of books, you're not just gonna use your bicips, your gonna use your back, legs, etc. As a result, you'll never get the definition in your arms that a bodybuilder would unless you target them with very specific lifts.)
Lastly, for lifts like bench and what not, you may want to perform the lifts in order to encourage full body usage. Don't be reckless in order to involve muscles, be sure to keep form, but don't be afraid to recruit other muscles, so long as its correct form and still safe. For example, a body builder and a power lifter bench very differently. One is interested in target his chest and bicips only, the other just wants to move as much weight as possible. As a result, he recruits his lower back, legs, hips and as much chest, shoulder and tricip as possible. The end result, the two lifts, although same in name, become exceedingly different.
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infinity21
Canada6683 Posts
@pikaaarrr: I'd suggest you mix in plyometrics with strength training cause plyo is awesome for TKD. And trust me, buff guys are beastly in a sparring match 
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Also, for personal goals, learn to swim (properly) and dive, so i can improve my cardiovascular strength while enjoying the beach and what not.
I'm a 300 lb track and field thrower, so normally during the season my condition goes to hell while my technique improves tremendously. Normally i go the complete opposite direction, but i think for this summer, i want to throw at least once a week, if not twice or three times, and to work on different types of strength and athletic gains.
Goals:
Shot Put: 18 m
Discus: 50+ m
By: Before my first meet, i want to achieve both during practices. aka, dec 10th or so.
In the past i have set up goals for bench, squat, clean and what not personal records and goals. But i realized in the past year that those goals are not my main concern. They are only designed to improve my throwing. So even if my squat drops 50 lbs, but i become a better thrower as a result (iunno if this would actually happen), then i have achieved my goal.
Edit: i wanted to edit my past post, but accidently quoted.
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Chin Ups
BW + 30 lbs x 5-5-5
Pulldowns
110 x 12-12-12
Seated OH Press
85 x 5-5-5
DB Lateral Raises
30 x 7
25 x 8
25 x 9
Standing Calves
140 x 15-15(?)-15
Standing Barbell Twist
Bar + 20 lbs x 10-10-10
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Don't feel like putting all the notes up.
Bragging spoiler.
+ Show Spoiler +Anyways, I think I'm starting to decaf it up. Tuesday involved a little bit of a hook up with a red head (my favorite kind  ), some girl is driving to see me (Kinda worried about that; who is willing to drive four hours?), and I'm supposed to be seeing this redhead this weekend again. Natural game + lifting= fucking awesome.
Long Live TLH&F Haha.
Edit: I kind of want to get involved in something else. Maybe a striking martial art or crossfit. Hm... the possibilities are friggin' endless.
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On July 08 2011 04:50 pikaaarrr :3 wrote:
I've been checking this thread on and off for ages, but never thought about posting until now. I'm pretty skinny (5'10, 140-150lbs...yeah, my weight fluctuates in a huge range, although it's settling much closer to 145 now) and am trying to think about ways to improve my body composition. I probably need to put on more weight, from what I am reading. My main sport is taekwondo, so I'm not really looking to bulk-up per se; rather, I'm trying to gain more lean muscle all around. Any suggestions? I don't really think SS or other plans are a great idea since they focus on muscle gain specifically...maybe I'm wrong though.
Starting Strength would be good for your sport.
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On July 08 2011 03:42 funkie wrote:Show nested quote +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
I've been doing more endurance training the past few weeks to prepare for a firefighter's physical. In a nutshell, I cut back to only 2 days of the "big 3" lifts where I lift heavy and the rest is added sprints, bleacher climbs with weighted vest, or longer distance runs. Plus some circuit style BW stuff. And somewhere in there I do allow myself 2 days rest.
I expected my main lifts to go down somewhat, but I still would like to have at least one or two days that I can still lift heavy and feel like I accomplished something. I just don't know if I should be trying for my previous maxes and then adjusting on the fly when it's obvious that I can't hit them, or if I should start with a percentage cut like 15% or whatever.
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On July 08 2011 04:50 pikaaarrr :3 wrote:
I've been checking this thread on and off for ages, but never thought about posting until now. I'm pretty skinny (5'10, 140-150lbs...yeah, my weight fluctuates in a huge range, although it's settling much closer to 145 now) and am trying to think about ways to improve my body composition. I probably need to put on more weight, from what I am reading. My main sport is taekwondo, so I'm not really looking to bulk-up per se; rather, I'm trying to gain more lean muscle all around. Any suggestions? I don't really think SS or other plans are a great idea since they focus on muscle gain specifically...maybe I'm wrong though.
Starting strength will give you exactly what the title implies; strength. It's full-body, coordinated strength too because it comes from big compound lifts. Size will come to an extent no matter what you do, but actually getting huge is based on how you eat, and the "body builder gymhead" size will take a much more compound, focused routine to swell your muscles up to that size. Starting strength is actually perfect for the situation you're describing, as would be gymnastics-type bodyweight training (planche, levers, hand stand pushups, etc).
On July 08 2011 06:25 MajinMojo wrote:Show nested quote +On July 08 2011 03:42 funkie wrote: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 I've been doing more endurance training the past few weeks to prepare for a firefighter's physical. In a nutshell, I cut back to only 2 days of the "big 3" lifts where I lift heavy and the rest is added sprints, bleacher climbs with weighted vest, or longer distance runs. Plus some circuit style BW stuff. And somewhere in there I do allow myself 2 days rest. I expected my main lifts to go down somewhat, but I still would like to have at least one or two days that I can still lift heavy and feel like I accomplished something. I just don't know if I should be trying for my previous maxes and then adjusting on the fly when it's obvious that I can't hit them, or if I should start with a percentage cut like 15% or whatever.
Id say that if you know your lifts have already taken a significant hit, you should re-test your maxes just like its your first workout, and go from there. That's just my opinion though.
Had an unexpected gym session today. Worked all morning, came home and ate quickly, then had to run into town to do some errands. While I was in town, I suddenly realized I was in gym clothes, and only about a minute away from my gym after all the errands were done. So despite not having my notebook or the right shoes on, I decided to go. Probably wouldn't have been able to otherwise so it made sense.
Pull day. Dropped the good mornings, thinking maybe that would be what gives me the energy to power clean. Stepped up to them, channeled my inner decaf/dimsum, changed my technique up a bit (stayed much tighter in the first pull of the lift, much more explosion and hip drive in the second part, while being less focused on pulling with my shoulders/traps. Still not exactly "great" form, but I had a few very good reps in there. Did 50kg 5-5-5-3-3-3-1. Wow that felt good. I'll keep working on them, and maybe post a form check in a while.
Deadlift back up to 2 plate. I'm only 40 pounds off where I was when I hurt my knees, and I should smash right through that point. Gogogo 3 plate by august =x. Also, figured out that when I tried squats the other day, my 25 pound plates were 25 -kg- plates. That's why I failed so miserably even though I was feeling good. Should be fine when I go in the next time.
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On July 07 2011 21:43 sJarl wrote:Lol, I've prolly done it twice already  Show nested quote +On July 07 2011 08:45 FFGenerations wrote: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!
its the reverse/lowering movement of chins/pulls/press that snaps my forearm. dumbell press wudnt work if its the same movement (not tried). no idea why bench and dead dont cause the problem. i was gonna try lateral dumbell raises (shoulders) and see if theyre effective replacement. i havent tried power cleans yet as you can see. its really annoying coz i love press but i really NEED this arm to heal because every time i pressure it just gets worse again
my normal IDEAL day, just for curiosity (written as my desktop background)
+ Show Spoiler +
ideal:
10.30am wake up
11 eat, shower etc
12 arrive at gym
13.30 leave gym
14 catch bus to work
23 get home
23.30 eat
1am sleep
need to man up. and get a nearer job (2 hours travel a day is cutting into me without me realising it)
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On July 08 2011 06:02 Catch wrote:
Edit: I kind of want to get involved in something else. Maybe a striking martial art or crossfit. Hm... the possibilities are friggin' endless.
Football / Rugby / Wrestling / MMA
I wish I could play rugby sooooooo badly. All we have around here is pickup football.
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Front Squat: 100kg 3-3-3
Bench: 85kg 5-5-5
Assisted Chin-ups: 7-5-5@110
These day2 workouts of the Texas Method are really easy thus far, foremost because they are supposed to be easy and secondly because I don't yet bench heavy and need to work up to a challenging weights for Front Squats first. At least that gives me energy to do stuff on my off days, and that was the plan all along, still feels kinda unsatisfying. So I did a Thrusters in the spirit of the Tabetha Protocoll: 10kg dumbbells and 8sets of approximately 20 seconds with 10 seconds rest... the sets became shorter and the pauses became longer after each set, but not bad for a first try. But holy shit, this stuff is hard. After the first set you don't know what all the fuss is about, but that changes very rapidly after 2-3 sets.
I kind of think that I am wasting my time with the Bench Press, I don't plan to go really heavy anyway and it is not good for my right wrist nor my right shoulder... thinking of doing Push Presses or Dips instead, don't really know yet.
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I've started gaining weight again(purposely so), the strenght gains are amazing.
Tomorrow I'll squat 105 kg for reps, I'm coming for your PR's like a freight train, come at me TL :D
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On July 08 2011 07:26 Malinor wrote:
Front Squat: 100kg 3-3-3
Bench: 85kg 5-5-5
Assisted Chin-ups: 7-5-5@110
These day2 workouts of the Texas Method are really easy thus far, foremost because they are supposed to be easy and secondly because I don't yet bench heavy and need to work up to a challenging weights for Front Squats first. At least that gives me energy to do stuff on my off days, and that was the plan all along, still feels kinda unsatisfying. So I did a Thrusters in the spirit of the Tabetha Protocoll: 10kg dumbbells and 8sets of approximately 20 seconds with 10 seconds rest... the sets became shorter and the pauses became longer after each set, but not bad for a first try. But holy shit, this stuff is hard. After the first set you don't know what all the fuss is about, but that changes very rapidly after 2-3 sets.
I kind of think that I am wasting my time with the Bench Press, I don't plan to go really heavy anyway and it is not good for my right wrist nor my right shoulder... thinking of doing Push Presses or Dips instead, don't really know yet.
After doing push presses the other day, I can say it's nothing like a regular press. Regular press is like a fight to the death to keep my core tight enough, and my hips under my shoulders to get the right base to push the weight up. Push press is just like... fun o_o. The boost from the legs just makes the lift so much more... aggressive. It's like rather than fighting against the weight, you're bitch slapping it in the face and telling it to get in the air. Love Push Presses, even though the form is going to take a bit of getting used to.
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First off, nice lift :-p. Second, just wondering, at what depth is a snatch considered a power snatch? I've always been under the impression that a power Olympic lift has nearly 0 dip, basically just enough for your knees not to give out from hyperextending. Or is it that a full squat is a snatch/clean, while anything higher is the power version?
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On July 08 2011 08:19 [Agony]x90 wrote:First off, nice lift :-p. Second, just wondering, at what depth is a snatch considered a power snatch? I've always been under the impression that a power Olympic lift has nearly 0 dip, basically just enough for your knees not to give out from hyperextending. Or is it that a full squat is a snatch/clean, while anything higher is the power version?
I'd always heard/read that anything you catch above parallel is power, while anything you catch parallel or below is the "full" variety. In practice though, I had always assumed that the two don't usually come to the close edges of that range.
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Its what phyre said, power means above parallel. Just look for the hips to be above the knees.
btw agony are u at pu currently? if you are, u should drop by my gym, its only about 30 min away.
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EPT
