TL Health and Fitness Initiative 2011 - Page 488

On August 10 2011 22:32 Zafrumi wrote:


dont see why it wouldnt be fine nice warm up/preparation for the real c&j!

On August 10 2011 12:48 thedeadhaji wrote:
failed 245lb bench for 3rd time, going to reset.
(but 215lb during warmup was NP so... =\)

Also Snatched up to 100lbs today. So fun!

On August 10 2011 22:56 XreserJQG wrote:
And for your warmup, if you're going for a new max, I wouldn't recommend starting at 215. A warmup should either be just the bar, or at the most 135. You may not feel like 215 was that hard, but you're using your muscles energy (ATP) to push that weight, while lowing your bodies natural glycogen stores, which in turn is going to make a weight you should be able to do almost impossible.

On August 10 2011 22:56 XreserJQG wrote:


An extremely easy way to get your max to increase is to do a powerlifitng training method called 5 by 5's. You essentially do five sets of five reps with a weight you should have to push extremely hard to get five reps with. Preferably you would need to be working so hard, that at the end of your third set you may need a spot. This same training method can be used towards any major lift.

And for your warmup, if you're going for a new max, I wouldn't recommend starting at 215. A warmup should either be just the bar, or at the most 135. You may not feel like 215 was that hard, but you're using your muscles energy (ATP) to push that weight, while lowing your bodies natural glycogen stores, which in turn is going to make a weight you should be able to do almost impossible.

Keep up the good work! :D

On August 10 2011 21:40 sJarl wrote:
But when you can hold the plank for about 3 minutes easily it makes sense to add some weight right?

On August 10 2011 23:01 XreserJQG wrote:
For anyone who cares...

I work at a supplement store that pays to educate us on sports nutrition and health and wellness needs and goals, as well as having spent a lot of time training in body building and powerlifting. Not to toot my own horn, but I may be of some help to some people on this thread and would to love to help out any way I can :D

On August 11 2011 01:10 phyre112 wrote:


Just as useful imo to hold 3 sets of planks @3 minutes, as it is to hold 3 sets of planks at one minute with a 35 pound weight chilling on my back. I'm still holding for a decent amount of time, so I'm still hitting those "slow" fibers, but I'm also fatiguing them faster (and working a little bit more strength than JUST endurance) because the weight that they're working with is heavy. There's also variations on the plank, like with feet elevated, leg lift, etc. etc. that you can do to make it harder without weights.

On August 10 2011 15:49 dudeman001 wrote:

In terms of calories burned while doing cardio it'd help knowing how much you weigh and how far you go in 45 minutes. Just break it down into physics, you're carrying weight Y distance X, which translates into immediate energy burned. However as a completely rough estimate, I'd say you're probably burning an additional 600-700 calories on top of your body's daily necessity.

On August 11 2011 02:12 bdictkam wrote:


Id like to bump this to recieve more advice, one person mentioned im doing about a total of 2800 calories on avg, do you think that is accurate?
weight 205-210
i do cardio at about 75%

On August 10 2011 23:46 sJarl wrote:


I don't think Haji just started cold doing 215 and then moved on to 235 (or whatever the 1rm was for that day).

I quite often work towards 1RM and I feel that spending time on mobility and very light weights at the beginning of the session set make or break the lift later. Just having supple joints and plenty of bloodflow into the targeting muscles is invaluable.

Then after that I'd work upwards and keeping the reps relatively low (1-5 reps) and lowering the reps as the weight goes up.

Example, shooting for a 100kg/225lb 1RM on the bench:

bar x 15-15 (add sets if it feels needed)
40kg x 10-8
50kg x 5-5
60kg x 5-5
70kg x 3-3
80kg x 2
90kg x 1
100kg 1

The additional sets with low weights and low reps are to insure I have the proper tuck and arch ready for the heavier sets. This "scheme" is never written in stone though. I always go by feel, feeling out if I need more warmup (add in a set of few reps that isn't draining).

That said: Welcome aboard XreserJQG! Always nice to see new and experienced people here. Care to post some stats?

On August 10 2011 23:22 Sneakyz wrote:

Obviously you don't want to deplete all your energy, but is that really safe? I don't like the sound of going from bar to a max. I'm not a powerlifter, nor have I lifted for very long but I would think the nervous system need a solid warm up to be able to handle a really heavy weight.
Would be curious to hear someone like Eshlow's opinion on this.

On August 11 2011 03:33 XreserJQG wrote:


I didn't word my previous statement that properly. I wouldn't recommend going straight from bar to your 1RM either, but that's where it does get kind of trickey. There is a healthy balance of shocking your CNS into overdrive, which you can do by lifting heavy before your max (a buddy I train with does dumbell snatches before every lift to shock his CNS and he is a monster...front squats over 315lb...)

There is a multitude of things that can factor into getting a good max. What you ate earlier, the amount of calories and carbs intaken throughout the day, etc.

On August 11 2011 03:27 XreserJQG wrote:


That's a pretty good way to attack your 1RM, and from what I've read on here there is a lot of good advice. The 5x5 method isn't there to actually get you to that 1RM you want on the day you're doing the 5x5's, but to help you actually build the strength you need to increase your 1RM. You can do that for every lift, and I've seen it help more than a few people who wanted to get stronger that I've helped train.

As of now I am prepping for a body building competition in November (my first one @.@) and am focused completely on high rep workouts to completely tear down my muscles get as lean as possible. This is mainly due to me being overweight in HS, and to prove to myself that I can discipline my diet to this extreme. When I'm on legitimate strength training my maxes have been:

Bench: 285lb
Squat: 405lb
Deadlift: 405lb
Military Press: 225lb

After my show, I plan on going straight back into strength training and focusing on power lifts and strength training, because I want to blow those max's out of the water.