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On July 15 2011 23:55 DavidMcF wrote:Show nested quote +On July 15 2011 20:36 sJarl wrote:On July 15 2011 20:05 DavidMcF wrote:On July 15 2011 18:38 BouBou.865 wrote:On July 15 2011 16:21 Release wrote:
squat 45kg 3X5
bench 52kg 3X5
deadlift 66kg 3X5
My squat feels so low compared to my other lifts. The standard is that you only have 1 set of deadlifts, that's what Rip recommends anyways. How is it standard to only have 1 set of deadlifts - it's only what rip recommends no one else does infact ; after I forgot about the 1set of deadlifts by deadlifts went from 90kg as being to hard to 140kg as being easy within the space of a month and a bit so ... Keep repping deadlifts bro. Here's the deadlift routine I did to boost my deadlifts hugely ; "Deadlift 1x5, using your 5rm maximum Then drop the weight by 20%, rest 3 minutes and do Deadlift 3x5, (at least 3 sets, if you can do more, do more!) but with only 1 minute rest between sets, 90 seconds at most. It'll burn, get it done." What you really are saying is that one should keep working up to a single set with your 5RM and then back a little off and do some lighter sets where you focus on being explosive. Sound advice although my preference is to keep the top set in the 1-3 rep range and then doing multiple sets of triples after it. Which is pretty much like Coan-Philippi works  Oh yeah I definitely dont disagree with you there man I'm just beasting some volume to build strength and size at the moment thats how my routine is set out. I will be switching to a power high weight low rep routine in a few months once ive bulked up to ~~85-90kg (80kg atm) BULKING FOOD: + Show Spoiler +
nomnomnom!
Why would you change something that isn't broken? Just keep doing whatever you were doing since it definatly worked
Squatting today.
Foam rolling and broomstick stretches as usual. Shoulder bugs me alot when I squat and the broomstick stretch helps a lot on mobility.
90kg x 8
110kg x 5
130kg x 1
150kg x 3 - 3RM PR
125kg x 10 - lol this one had me breathing like nothing ever has. Felt like fainting once or twice but the though of the upcoming Smolov cycle kept me in the zone.
All I did today, went to the pool and hot tubs afterwards.
Now grilling and chilling with my old training partner (who just came home from Kenya). Grilling whale is the best.
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ROFL, Grilling whale... what can I say, nordic countries are awesome.
Same topic, they had three steaks 30% off today. As I saw later on the voucher, the cashier made the mistake to only count one of the steaks. So over 500grams of sirloin-steak for €1.70... they expire tomorrow, but that should not be a problem, one is already gone 
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LOL, just grill them all and freeze them -> no problem
sick prices though
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why freeze? most meats arent even properly matured, esp the ones you buy at the super marked.. try taking out the 2 remainding pieces from the package and keep them covered in some cloth in your fridge to soak the fluid so the blood doesent go bad.. after a couple of days past expire date youll have some delightfully semi aged beef you can gorge on..
at the fine dining restaurant i used to work at we would age meat for upto 3 weeks past expire date.. the result is out of this world
this goes for beef and lamb btw, dont try it with chicken rofl
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On July 16 2011 05:04 Snapplecakes wrote:
why freeze? most meats arent even properly matured, esp the ones you buy at the super marked.. try taking out the 2 remainding pieces from the package and keep them covered in some cloth in your fridge to soak the fluid so the blood doesent go bad.. after a couple of days past expire date youll have some delightfully semi aged beef you can gorge on..
at the fine dining restaurant i used to work at we would age meat for upto 3 weeks past expire date.. the result is out of this world
this goes for beef and lamb btw, dont try it with chicken rofl
most ppl in the usa would go ewwwwwwwwwww at that concept
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eat at a nice steak house and all your beefs will prob be dry aged in a special room for upto 1 month
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if any1 needs and supplement , workout regime etc info , feel free to add me @ skype haunter- (with the -) and i'll help u out
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It's not for beginners  I was going to try it out after ss advanced novice.
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So I went to the gym today after work and worked on power clean form I seem to be getting the hang of it but only with low weight. Since the weight was low I didn't feel much of a workout so I tried a 225lb deadlift and I got it nice and easy, made me feel so good haha.
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lol that program is sooo much volume.
I wouldn't do it until after your lifts are easily 2.25x+ bodyweight
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So yeh! Today was supposed to be a quick Squat day since I arrived super late to the gym. I was pumped so I went:
3x5 110kg ass-to-grass Squat! AWESOME PR! :D
Then I said uh, let's do neutral grip pullups.
8-7-6 nice :D
Then I was like maybe a little bench won't hurt,
3x5 68kg Bench Press!
I was with energy still and did
3x10 42kg press :D!
Awesome day for day for me since I haven't done any bench press in a while, and its nice to know I haven't lost that much strength and the squat. It was awesome to be able to pull that weight !
Now! To drink my gains away with friends! Yay!
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I finally got access to a gym =]
Hurricane
Age: 22 || Height: 5'11" || Weight: ~150lbs
Starting Date: 7/10/11 || Goal Date: 5/1/12
Weight goals -- 165lbs
Training goals -- 330lb+ Squat / 360lb+ Deadlift
Nutrition goals -- Bulk this winter, cut to 165 in spring.
Misc goals -- Trying to get back into shape again. I played football/wrestled in high school and was a fucking beast. Then I didn't go to college and haven't been in a gym for four years. That changed last Sunday and I'm loving it.
Starting Pics! + Show Spoiler +
The guy I'm working out with does a ton of random stuff and I'm in the process of putting down a solid work out plan, so my lifts are a bit random. It's just nice to be back in the gym =]
7/10/11
Squats: 135lbs x 10-10-10
Pullups: 10-8-6
Calf Raises: 145 x 20-20-20
Dumbbell Military Press: 35lbs x 10-10-10
Cable Seated Row: 120lbs x 10-10-10
Shrugs: 135lbs x 15-15-15
Squats: 145lbs x 10 / 155lbs x 8 / 185 x 6
OH MY GOD I'M AT THE GYM! The bike ride to the gym is up hill the entire way and I snapped the chain on my bike earlier in the week so I just had a new chain put on. It skips... So I can only use 3-6/2-6/1-6. My quads were pretty shot when I got there but I really really really wanted to squat so I did. I wasn't feeling it at the end of the day so I hit the squats again =]. The "gym" didn't have a legit squat rack, they had one of the assisted squat machines. I don't know what that bar weighs so I just called it 45 (it isn't) I pretty much just fucked off after that because it was "leg/back day" with the guy I work out with and I was just stoked to be in the gym.
7/12/11 (New squat rack!!!!!!!!!!!!)
Squats: 155lbs x 5-5-5
Bench: 155lbs x 5-5-5
Deadlift: 185lbs x 5 / 205lbs x 5 / 185lbs x 5
15 Dips -> 15 55lb Skull Crushers: x3
Curls: 20lbs x 10-10-10
weird day. was going to do more upper body stuff but ran out of time. Deadlift form is absolutely horrible so I lowered the weight after the second set and I'm going to do some serious form work next time (not doing it to begin with was fucking retarded). The only reason my bench is so high in comparison to my squat/dead is I've been doing pushups/situps/pullups for the last two months just for something to do. I have faith my squat will skyrocket =]
I think that's about it! I can't wait to get back in shape.
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Had a pretty awesome workout today.
Squat 145lbs 3x5
OH Press 65lbs 3x5 (really struggled with the very last rep)
Power Cleans 70lbs 3x5 (worked on form a lot also)
Also my bench/OH press seem like they're getting weaker, all week i have been struggling with them.
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Stress stress stress... I come to the TL fitness thread again, for some more advice.
I posted this three weeks ago:
Woke up one morning about 10 days ago and my right knee was in pain... It's only a flexibility thing. I could (but have stopped since) even do squats, deadlifts with no pain. I could run and bike with no pain also. But if I raised my knee to my chest (or tried to) I would feel some pretty serious pain. Some days I don't feel it much, but others I feel it a lot. I feel it the most when I'm... lying down! Sleeping and such.
Finally going to the doctor tomorrow morning... not easy when you don't speak the language in the country you live in. Hope this is temporary >_< (And I have no idea what originally caused it. I just woke up and it was like this >_<)
edit: and also, it feels... tight if I walk a lot. I went for an hour walk this morning and all day my knee felt tight. But last Saturday I spent the whole afternoon running around on a beach playing sports and felt fine later on. Walking seems to tighten it up rather than running, then. Hmmm.
edit2 : changed 10 weeks ago to 10 days >_<
Also. It wasn't 10 days ago, but now my lower back is starting to ache a bit... ugh... I'm worried about what the doctor is gonna say tomorrow. Hamstrings feel a bit tight too.
phyre112 wrote this:
If you're trying to compensate for the knee when you walk, that's probably what's bothering the back. Your body is made to move in its natural alignment, and when you throw that off to "protect" the injured parts, other parts have to do more than they should, causing damage. If it's becoming a problem, the only solution is to really stay off it until you can see a doctor.
Walking and Running are dominated by different muscles, so it's not surprising that one affects it more than the other. Could be anything from a muscle strain, to fluid buildup in the knee, to something (meniscus, ligaments, etc) being torn... Knee pain is extremely general. RICE it up, get in to that doctor who can do actual diagnostic tests.
So when I went to the doctor 3 weeks ago, they poked and prodded it a lot, but I feel almost no pain from that. They took an x-ray and it looked fine. They said it was inflammation in my knee. They gave some anti-inflammatories and for the next week (just a couple hours after taking it) I was pain free. The doctor said I could weight lift but not do cardio, and I obeyed.
After a week and the meds finished, I was 95% feeling fine. I waited a few more days and went for an hour walk or so; some pain after it unfortunately, but not too much. Anyway, I still can't do any cardio, or it hurts. I can do any lower body exercise (I'm doing SS) and it's fine, no pain at all.
eshlow wrote this:
Tight on the inside of the knee? Do you have trouble bending and straigthening the leg?
I get pain when I sleep on my side (which I naturally do, unfortunately; I keep waking up and changing sides these days. But I should note it doesn't always hurt at night.) And also if I jerk my knee at all to the side quickly... I also said before I couldn't raise my knee to my chest; I can do that just fine now.
I dunno, I'm getting very frustrated about it. I can't even properly explain WHEN it hurts... Like when I turn my leg it hurts, for example when I stand up and turn away from a chair...
It's in the front left part of my right knee. eshlow, I do have trouble straightening the knee as straight as I can make it. Bending also causes a bit of discomfort, but not much. Straightening it I can really feel it.
Now here's the annoying part... ugh
So I went to the doctor again today (same office, different doctor) and he said my knees don't look that good (both of them). The gap in the joint (he didn't speak English well, this is what I figure he meant) is too narrow for someone my age. I am 26, and he said it looks like a middle-aged person. He said he suggests losing weight. I've lost a lot of weight; I was about 260 pounds before and now I'm around 170-175 (5'11) and in significantly better shape then I've been in in the past. So I'm wondering if it's a remnant of from when I was fat. I was pretty overweight for close to 2.5-3 years, and it took me about a year to get down to a good weight.
The thing is, it's only in my one knee... the pain. So why would it be from that? hmmm.
Finally, one final piece of crucial info is that I did hurt the knee in April of 2010 playing basketball. In mid-air, I got pushed and landed on it funny, twisting it or something. It hurt like balls for about a month, and I didn't do much cardio for about 2-3 months. But after that it was perfectly fine, never any problems at all, until about 5 weeks ago now.
Anyway... what the fuck? This is so damn annoying. I am going stir crazy not being able to go for walks, bike rides and the like. I have only been lifting weights 3 times a week, and trying to take it easily otherwise. It's causing me a lot of stress in my life! (Lots of other stresses too >_<)
I'll do my best to provide other info on the problem but like I said, it's difficult to explain it well.
Any advice, thoughts would be greatly, greatly appreciated.
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My stalking powers tell me that DimSun made 5th place at the US nationals... at least the only athlete of Gallego,Jose Victor (which is the owner of the facebook-channel of DimSun's videos) in the 62kg-class got 5th place, although not a very asian-sounding name^^
Snatch 90 and C&J 106 => total 196kg
Since I don't know any better, I am just gonna say congratulations. I hope your results were within the range of what you hoped for. + Show Spoiler +Just add another ~100-100kg to your total and you can win one of those medals in London2012
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On July 16 2011 14:46 Malinor wrote:My stalking powers tell me that DimSun made 5th place at the US nationals... at least the only athlete of Gallego,Jose Victor (which is the owner of the facebook-channel of DimSun's videos) in the 62kg-class got 5th place, although not a very asian-sounding name^^ Snatch 90 and C&J 106 => total 196kg Since I don't know any better, I am just gonna say congratulations. I hope your results were within the range of what you hoped for. + Show Spoiler +Just add another ~100-100kg to your total and you can win one of those medals in London2012 And tell us how it was already
This.
Dimsun battle report NOW!
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My gmail has been hit by 3 articles by Andy Bolton on squats, deadlifts and benchpress. Three most basic things we all do.
Links:
+ Show Spoiler +
thought you guys would like to have a read. I surely now know that i need to get better training shoes.
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He keeps recommending flat shoes. Does this mean that my Adidas Power Perfect II, with it's heightened heel is bad?
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EPT![[image loading]](http://25.media.tumblr.com/tumblr_lodr69NS781qkh02io1_500.jpg)
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