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im back from holiday and today after ~2 weeks without training (maybe 12 days idk)
squat
bench
dead
not a very good session but i dont care , i just hope i dont ache so i can get back on wednesday
im gonna reduce my stress significantly by cutting out useless activities like browsing forums and watching anime/sc2
this will give me appropriate lifestyle for gym and study
what follows is that i will not be constantly stressed out of my ass worrying about my incompetencies and lack of discipline and uselessness and poor time keeping
doing relaxing complacent things has been the potent cause of SO SO SO fucking much stress for me
had a busy and good day today and will follow it up with a busy good day tomorrow
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so today im at the gym squatting 135 lbs. after i finish my set some random guy who looks out of shape as hell wearing cycle shorts to the gym walks up to me and tells me im doing it wrong.
note: im pretty sure my form is good, i do full squat, decent hip drive, etc, etc.
note #2: he was doing a half press (yes he didnt even lift the bar over his head) with horrible form
anyways he says im holding the bar wrong and i can injure my wrist and then says my knees went over my toes. wtf okay bro im not an ass hole so i mostly just ignore him.
but wait hes not finished yet, he then tries to show me how your suppose to squat. so he grabs my bar and what he does next is wtf asdasd123123a r u srs? the guy goes down 1-2 inches yes i am not joking, then stops for 2 seconds looks down at his knees (yeh i donno why either). then he goes another 1-2 inches and at this point he isnt even doing a half squat hes like at a 1/4 squat it looks like this / / / <-- his legs lol then says yeh thats how your suppose to do it!
obviously im like w/e this guy is a retard but decide to keep that to myself. BUT WAIT!! hes not fucking done yet. he bothers me a couple more times when i squat saying my toes HAVE to be pointed foward (OKAY BRO COOL STORY).
now im doing deadlifts and again he just has to tell me im doing it wrong. says my head needs to be looking down at all times to prevent a neck injury and also just has to show me the "right" way to do it. i say sure and just ignore him again.
i apologize for the long story but he STILL does not understand i dont want to hear his stupid tips and has the fkin audicity to bother me while im power cleaning. after im done my set he walks up to me and says something like you should reconsider who you choose as a personal trainer because doing what you've been doing you will injure myself. like WTF?? up to this point ive mostly been ignoring what he said but after that i told him to stop fucking worrinyg about what im doing and worry on fixing the form on your press.
i say some other shit like bothering people when they are working out is not cool and if i wanted someone to critique i would've asked.
basically i call him an idiot and tell him to fuck off
then he says he is a personal trainer LOL yeh ok bud
srsly people like this really exist??
anyways tldr; idiot at gym bothers me and i tell him to suck one (in a nice way since im a nice person)
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your knees shouldn't pass your toes.
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On August 23 2011 04:38 Advocado wrote:Did you guys read the twitter message the Leangains author posted? "In conclusion, caffeine intake enhances fatigue resistance and reduces muscle interstitial K(+) during intense intermittent exercise." Do any of you guys take caffeine/coffee before training or? http://www.ncbi.nlm.nih.gov/pubmed/21836046
i drink coffee about 1hr before I workout, I don't think it improves my numbers, but it keeps me awake.
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I have a serious confidence problem with squatting right now. It is just nightmarish and I lose balance all the time. I keep alternating between two different foot positions and I always find something to dislike. Most of this must be in my head, last week when I deloaded by 15kg, it felt exactly as horrible as before. I am pretty sure, if I knew I could dump the bar safely and as loudly as I wanted without risking my membership being terminated, my squat would probably go up 10kg in an instant. Commercial gyms are just a disease.
I need to move out of this god forsaken town without a good weightlifting gym (just a reminder to myself).
Anyway, probably going light on squats for some time to keep strength where it is, and try to make my mind up how I actually want to squat (foot position, sets of five, triples or working up to a daily max, bounce at the bottom, stuff like that). Besides squats, things are going ok with the other lifts, so it is not too bad.
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On August 23 2011 07:00 UrASofty wrote:
so today im at the gym squatting 135 lbs. after i finish my set some random guy who looks out of shape as hell wearing cycle shorts to the gym walks up to me and tells me im doing it wrong.
note: im pretty sure my form is good, i do full squat, decent hip drive, etc, etc.
note #2: he was doing a half press (yes he didnt even lift the bar over his head) with horrible form
anyways he says im holding the bar wrong and i can injure my wrist and then says my knees went over my toes. wtf okay bro im not an ass hole so i mostly just ignore him.
but wait hes not finished yet, he then tries to show me how your suppose to squat. so he grabs my bar and what he does next is wtf asdasd123123a r u srs? the guy goes down 1-2 inches yes i am not joking, then stops for 2 seconds looks down at his knees (yeh i donno why either). then he goes another 1-2 inches and at this point he isnt even doing a half squat hes like at a 1/4 squat it looks like this / / / <-- his legs lol then says yeh thats how your suppose to do it!
obviously im like w/e this guy is a retard but decide to keep that to myself. BUT WAIT!! hes not fucking done yet. he bothers me a couple more times when i squat saying my toes HAVE to be pointed foward (OKAY BRO COOL STORY).
now im doing deadlifts and again he just has to tell me im doing it wrong. says my head needs to be looking down at all times to prevent a neck injury and also just has to show me the "right" way to do it. i say sure and just ignore him again.
i apologize for the long story but he STILL does not understand i dont want to hear his stupid tips and has the fkin audicity to bother me while im power cleaning. after im done my set he walks up to me and says something like you should reconsider who you choose as a personal trainer because doing what you've been doing you will injure myself. like WTF?? up to this point ive mostly been ignoring what he said but after that i told him to stop fucking worrinyg about what im doing and worry on fixing the form on your press.
i say some other shit like bothering people when they are working out is not cool and if i wanted someone to critique i would've asked.
basically i call him an idiot and tell him to fuck off
then he says he is a personal trainer LOL yeh ok bud
srsly people like this really exist??
anyways tldr; idiot at gym bothers me and i tell him to suck one (in a nice way since im a nice person)
He's just trolling probably, he can't be serious bro.
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On August 23 2011 07:00 UrASofty wrote:+ Show Spoiler +so today im at the gym squatting 135 lbs. after i finish my set some random guy who looks out of shape as hell wearing cycle shorts to the gym walks up to me and tells me im doing it wrong.
note: im pretty sure my form is good, i do full squat, decent hip drive, etc, etc.
note #2: he was doing a half press (yes he didnt even lift the bar over his head) with horrible form
anyways he says im holding the bar wrong and i can injure my wrist and then says my knees went over my toes. wtf okay bro im not an ass hole so i mostly just ignore him.
but wait hes not finished yet, he then tries to show me how your suppose to squat. so he grabs my bar and what he does next is wtf asdasd123123a r u srs? the guy goes down 1-2 inches yes i am not joking, then stops for 2 seconds looks down at his knees (yeh i donno why either). then he goes another 1-2 inches and at this point he isnt even doing a half squat hes like at a 1/4 squat it looks like this / / / <-- his legs lol then says yeh thats how your suppose to do it!
obviously im like w/e this guy is a retard but decide to keep that to myself. BUT WAIT!! hes not fucking done yet. he bothers me a couple more times when i squat saying my toes HAVE to be pointed foward (OKAY BRO COOL STORY).
now im doing deadlifts and again he just has to tell me im doing it wrong. says my head needs to be looking down at all times to prevent a neck injury and also just has to show me the "right" way to do it. i say sure and just ignore him again.
i apologize for the long story but he STILL does not understand i dont want to hear his stupid tips and has the fkin audicity to bother me while im power cleaning. after im done my set he walks up to me and says something like you should reconsider who you choose as a personal trainer because doing what you've been doing you will injure myself. like WTF?? up to this point ive mostly been ignoring what he said but after that i told him to stop fucking worrinyg about what im doing and worry on fixing the form on your press.
i say some other shit like bothering people when they are working out is not cool and if i wanted someone to critique i would've asked.
basically i call him an idiot and tell him to fuck off
then he says he is a personal trainer LOL yeh ok bud
srsly people like this really exist??
anyways tldr; idiot at gym bothers me and i tell him to suck one (in a nice way since im a nice person)
This is the reason I train in a powerlifting/oly gym.
Next time tell him to gtfo in a non-polite manner and wear headphones.
@Malinor: You might consider finding a lifting partner 
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Latest numbers in lb, reps of 5s:
Squats: 255 (20 lbs from pr)
Press: 140 (PR)
Bench: 220 (5 lb from pr)
DL: 315 (30 lbs from pr)
Also did 1.75 hrs of hot yoga today, feels good
On August 23 2011 07:26 Malinor wrote:
I have a serious confidence problem with squatting right now. It is just nightmarish and I lose balance all the time. I keep alternating between two different foot positions and I always find something to dislike. Most of this must be in my head, last week when I deloaded by 15kg, it felt exactly as horrible as before. I am pretty sure, if I knew I could dump the bar safely and as loudly as I wanted without risking my membership being terminated, my squat would probably go up 10kg in an instant. Commercial gyms are just a disease.
I need to move out of this god forsaken town without a good weightlifting gym (just a reminder to myself).
Anyway, probably going light on squats for a couple of time to keep strength where it is, and try to make my mind up how I actually want to squat (foot position, sets of five, triples or working up to a daily max, bounce at the bottom, stuff like that). Besides squats, things are going in the gym, so it is not too bad.
Yea, I hate commercial gyms. The feel is just so different. I do about 10% better in real gyms.
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On August 23 2011 07:21 Cambium wrote:
your knees shouldn't pass your toes.
Oh?
![[image loading]](http://cfo.footle.org/sites/default/files/images/Rip_Back_Squat_Comparison.jpg)
edit: knees passing toes isn't a sin. However, you do need to sit back with the weight on the heels because that takes a bit of pressure off of the knees and recruits the hammies.
The problem when you squat deep and have the knees past the toes comes when your weight shifts forwards taking tension off your hamstrings. This generates massive amounts of forces on the patellofemoral complex. Sitting back takes a whole lot of forces off the knee, and promotes structural balance which will help to stave off injury
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@softy - I feel like the people who most commonly give "advice" at the gym also have no idea what they're talking about. People who have been in the gym long enough, and are intelligent enough to pick up correct form are also respectful enough to not bother other people unless they're actually asked.
Most of that guy's tips were actually the opposite of correct... Except maybe grip? I seem to see the wrist on the squat being the #2 most common mistake around on the lift (besides stopping too high) and it actually really could hurt you. Imagine taping a ruler to your forearm, that extends to your hand. You want there to be one smooth, straight line there. Limp wrists will lead to you pushing against the bar... if you push too hard, you'll hurt the wrist. If you let them roll back and don't push, you'll lose the tightness in your upper back and your chest is going to start to sag.
On that note, I tried thumbless grip today on my squats. Really helped, and not having to worry about my upper back helped me to get deeper breaths, and keep my hips underneath my body. Made the squats overall ezpz. I'm very hit-or-miss on my squat form... I either have it just right, or I let the hips slip back too far (or I break at the knee instead of the hip) and can't get the right leverage or engage my hips to get up from the bottom. When I get them wrong, I have to drop 20 pounds from what I'm on that day. When I get them right, I should be 15 pounds ahead of where I am. Very frustrating.
I did a ton of front squats afterwards just because I could. Quads shaking by the end, now killing me but it feels GREAT. Also my second to last workout at home, it'll be nice to get back to school and have a regular gym buddy to spot me on my bench =/. Think next time I go in (last workout at home), I'll do RDL's and Good mornings, rather than my typical Deadlift + Ham Curls. I feel like it's my hamstrings that are currently the weak point of my DL, and if I work on that a bit, I'll make it up to those 3 plates in no time.
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@Malinor I feel for you man =/. I was kicked out of my weightlifting class first semester for dropping a deadlift (was a PR at the time. Went from top of the world, to being pissed all day.) and while they can't really terminate my membership at the university gym, it was still a big deal. I love this gym at home. It's owned by one guy and his wife, It's a little old and a little dark, but it's got everything I could ever need, people who know what they're doing (and just enough of them to get a spot, but never too many so I have to wait for equipment) Rock music on the radio, and the guy always brings at least one of his dogs in with him, who just chills behind the front desk. Fuck Yeah German Shepards.
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On August 23 2011 05:36 Azuzu wrote:
I've been climbing a couple years now, and I'm pretty much addicted. I never enjoyed going to the gym to lift, I would get bored constantly. With climbing, there's a lot of thought that goes into every work out. Every day being different is a big deal for me.
The climbing community is also amazing, most likely because there's a lot less ego. Everyone is so nice, and it's a great way to meet people. I rarely found myself talking to anyone in normal gyms.
Climbing will get you in amazing shape if you do it consistently. You won't make the kind of progress you would lifting heavy weights, but it's not bad either. Even if you already lift, climbing will definitely give you an insane forearm/hand workout that's hard(impossible?) to achieve doing standard exercises.
Well sad. I get super excited to flash new routes no matter the difficulty. Have you done any climbing specifically to train i.e. laps, 4x4s trifectas?
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Got my lawyer on the case for that stupid minor in possession, i think at worst i'll get probation/community service (which would be really dumb, i'd be unable to drink for two months past my 21st birthday...)
Anyways, Moved back into school and had my first lift. Did some snatches around 100 that felt perfect but got tired and started doing shitty. Lifting partner noticed i was getting lower a lot faster on my snatch/clean so i was happy about that. Then did cj around 120 but my first like 5 jerks were fucking garbage aopifjeapiwjfepaowiej. Finished a good one though and got 5 singles of FS in at 315 (This really needs to go up, feel like its limiting my cj). Glad to see a couple new lifters too :D
Now that i'm back at school getting on a much more paleo friendly diet and might try a bit of intermittent fasting to a) save money, b) get ripped as fuck (putting on weight is hard as fuck so i might as well get ripped? :D)
Preparing for the Big 10 rugby sevens tournament in wisconsin this weekend, hope we dont look like shit compared to the other teams there T_T
On August 23 2011 07:21 Cambium wrote:
your knees shouldn't pass your toes.
Look at my youtube channel, all my squats are knees past toes for my cleans/snatches. It's not a bad thing as long as youre squatting well (^ see eshlow)
Would love to do some rock climbing if i had the time/place to do it. Tried it a few times and it was fun and love the burn/challenge. Definitely not the most fun i've had, hitting someone on the rugby field so hard they don't get up for five minutes takes the cake for me :D
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On August 23 2011 08:27 eshlow wrote:Oh? edit: knees passing toes isn't a sin. However, you do need to sit back with the weight on the heels because that takes a bit of pressure off of the knees and recruits the hammies. The problem when you squat deep and have the knees past the toes comes when your weight shifts forwards taking tension off your hamstrings. This generates massive amounts of forces on the patellofemoral complex. Sitting back takes a whole lot of forces off the knee, and promotes structural balance which will help to stave off injury
Ohh interesting. I still try to make my shins as perp to the ground as possible. I don't think my knees go past my toes when I deep squat.
I think a lot of the time, when people squat with knees over their toes, the weight is shifted forward so much, they are almost balancing themselves on the balls of their feet instead of the heels.
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On August 23 2011 09:06 Cambium wrote:
I think a lot of the time, when people squat with knees over their toes, the weight is shifted forward so much, they are almost balancing themselves on the balls of their feet instead of the heels.
That definitely happens, and I'm pretty sure that any time you see someone saying "knees shouldn't pass toes" they actually mean "weight should stay back"
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On August 23 2011 08:53 DONTPANIC wrote:Show nested quote +On August 23 2011 05:36 Azuzu wrote:
I've been climbing a couple years now, and I'm pretty much addicted. I never enjoyed going to the gym to lift, I would get bored constantly. With climbing, there's a lot of thought that goes into every work out. Every day being different is a big deal for me.
The climbing community is also amazing, most likely because there's a lot less ego. Everyone is so nice, and it's a great way to meet people. I rarely found myself talking to anyone in normal gyms.
Climbing will get you in amazing shape if you do it consistently. You won't make the kind of progress you would lifting heavy weights, but it's not bad either. Even if you already lift, climbing will definitely give you an insane forearm/hand workout that's hard(impossible?) to achieve doing standard exercises. Well sad. I get super excited to flash new routes no matter the difficulty. Have you done any climbing specifically to train i.e. laps, 4x4s trifectas?
Hmm. Typically no, but if I feel the need to really burn out I just hop on easy problems with no breaks until I can't finish a v0 or whatever. My gym has a ridiculous number of problems (>200 boulder problems is my estimate at least) so I've never really felt compelled to train besides projecting.
Do you do them? And if so, do they help a lot? I know my progress has been a bit slow because I spend so much time projecting instead of just doing a bunch of difficult problems.
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Herm. Today had reasonable diet. 3 eggs/toast+juice for breakfast. Banana/leftover pork for lunch. Oh, and a waffle tt. Dinner was salmon, salad, sweet potato, one glass skim milk, one pint whole milk.
(Local store has whole milk for 89 cents a pint, which isn't cheap, but I'm trying to figure out ways to sneak in as much as possible >.>)
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On August 23 2011 09:29 Azuzu wrote:Show nested quote +On August 23 2011 08:53 DONTPANIC wrote:On August 23 2011 05:36 Azuzu wrote:
I've been climbing a couple years now, and I'm pretty much addicted. I never enjoyed going to the gym to lift, I would get bored constantly. With climbing, there's a lot of thought that goes into every work out. Every day being different is a big deal for me.
The climbing community is also amazing, most likely because there's a lot less ego. Everyone is so nice, and it's a great way to meet people. I rarely found myself talking to anyone in normal gyms.
Climbing will get you in amazing shape if you do it consistently. You won't make the kind of progress you would lifting heavy weights, but it's not bad either. Even if you already lift, climbing will definitely give you an insane forearm/hand workout that's hard(impossible?) to achieve doing standard exercises. Well sad. I get super excited to flash new routes no matter the difficulty. Have you done any climbing specifically to train i.e. laps, 4x4s trifectas? Hmm. Typically no, but if I feel the need to really burn out I just hop on easy problems with no breaks until I can't finish a v0 or whatever. My gym has a ridiculous number of problems (>200 boulder problems is my estimate at least) so I've never really felt compelled to train besides projecting. Do you do them? And if so, do they help a lot? I know my progress has been a bit slow because I spend so much time projecting instead of just doing a bunch of difficult problems.
Well I've been top rope and lead climbing mostly lately because I took a fall bouldering and missed the crash pad onto my back (16ft). It was a pretty easy v4 but the last big jug before the topout spun. -.- Can't fall like that again any time soon.
I like to only project problems for a half hour at most. I have been focusing on endurance lately. I find that the structure of 4x4s for bouldering is very helpful. I will pick a v0,v1, and two v2s or harder and do the set with no breaks (if it's a top out or too short I climb down) and force a 30 sec break after every set. I find it easier to push through those last few problems when there is an end in sight rather than "climb till you can't". Though that works well too. ( four problems = 1set x 4 times).
For toprope I Really reccomend laps. If you have a partner that also wants to do laps you can usually take 2 hours and just kill yourselves. I'll do this on the day before my rest days. If you haven't done them... get your chalk bag filled up. Pick a 5.7 or 5.8 with nice bomber holds. Your belayer should have a watch or clock in sight. Climb up and then climb back down when you touch the start hold climb back up again etc... Every 5 minutes have your belayer tell you to rest... but not on your rope. Shake out one arm at a time while holding on. It's the worst part of the lap sometimes. You rest for 30 secconds then the belayer says go again. Continue this for 25 minutes and at 25 minutes climb down to finish. Never let your climber rest on the top of the wall where it's easy. Slabs are a good choice because you can usually balance with no hands. Take 5 minutes and change places. It will kill your arms dead. You burn 10 calories a minute or something so get some snax.
Lead climbing is too scary for me to do laps on... but I've seen it done.
Edit: I think it helps. I can climb longer than most people I climb with and every boulderer I've met. :-)
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On August 23 2011 07:00 UrASofty wrote:+ Show Spoiler +so today im at the gym squatting 135 lbs. after i finish my set some random guy who looks out of shape as hell wearing cycle shorts to the gym walks up to me and tells me im doing it wrong.
note: im pretty sure my form is good, i do full squat, decent hip drive, etc, etc.
note #2: he was doing a half press (yes he didnt even lift the bar over his head) with horrible form
anyways he says im holding the bar wrong and i can injure my wrist and then says my knees went over my toes. wtf okay bro im not an ass hole so i mostly just ignore him.
but wait hes not finished yet, he then tries to show me how your suppose to squat. so he grabs my bar and what he does next is wtf asdasd123123a r u srs? the guy goes down 1-2 inches yes i am not joking, then stops for 2 seconds looks down at his knees (yeh i donno why either). then he goes another 1-2 inches and at this point he isnt even doing a half squat hes like at a 1/4 squat it looks like this / / / <-- his legs lol then says yeh thats how your suppose to do it!
obviously im like w/e this guy is a retard but decide to keep that to myself. BUT WAIT!! hes not fucking done yet. he bothers me a couple more times when i squat saying my toes HAVE to be pointed foward (OKAY BRO COOL STORY).
now im doing deadlifts and again he just has to tell me im doing it wrong. says my head needs to be looking down at all times to prevent a neck injury and also just has to show me the "right" way to do it. i say sure and just ignore him again.
i apologize for the long story but he STILL does not understand i dont want to hear his stupid tips and has the fkin audicity to bother me while im power cleaning. after im done my set he walks up to me and says something like you should reconsider who you choose as a personal trainer because doing what you've been doing you will injure myself. like WTF?? up to this point ive mostly been ignoring what he said but after that i told him to stop fucking worrinyg about what im doing and worry on fixing the form on your press.
i say some other shit like bothering people when they are working out is not cool and if i wanted someone to critique i would've asked.
basically i call him an idiot and tell him to fuck off
then he says he is a personal trainer LOL yeh ok bud
srsly people like this really exist??
anyways tldr; idiot at gym bothers me and i tell him to suck one (in a nice way since im a nice person)
There's this one PT at my gym who is clueless when it comes to squats. When new people join up they get a free PT session. As I was squatting away he goes to the rack next to me to show this girl how to squat. He told her that her form was "perfect". It would have been if she'd gone down more than 10cm. All she did was break at the hip. He's a nice guy but he just doesn't get some exercises.
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On August 23 2011 10:15 Froadac wrote:
Herm. Today had reasonable diet. 3 eggs/toast+juice for breakfast. Banana/leftover pork for lunch. Oh, and a waffle tt. Dinner was salmon, salad, sweet potato, one glass skim milk, one pint whole milk.
(Local store has whole milk for 89 cents a pint, which isn't cheap, but I'm trying to figure out ways to sneak in as much as possible >.>)
Just eat everything you see!
Kid on my rugby team who is a couple inches and like 30 pounds of muscle bigger than me asked me what i did for my upper chest? I lol'd and said "i dunno, front squats? :D"
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EPT
