On August 24 2011 14:03 Kamais_Ookin wrote: I'm relatively new to this thread so I was really curious, which users have gained a shit-ton of weight on their lifts doing the SS/SL program when they first started with the empty bar? It'd be cool to me to know some guys who are pushing like 400-500lbs or something on their lifts for squats and stuff and great motivation.
Well, at first I couldn't do shit. Same height as today. Weighed about 75kgs and benched 30kg, squatted 60kg and deadlifted less.
Now, I weigh 95kg, squat 180, bench 100 and deadlift 217.
@ sjarl and decaf- haha wow thats some massive motivation for anyone right there!
@ phyre-nice goals. i reckon i would need about 90 g of protein a day if i compare myself to you. that seems like alot and how do you get that much by eating real foods mainly? like do you eat a steak a day or something?
On August 24 2011 14:03 Kamais_Ookin wrote: I'm relatively new to this thread so I was really curious, which users have gained a shit-ton of weight on their lifts doing the SS/SL program when they first started with the empty bar? It'd be cool to me to know some guys who are pushing like 400-500lbs or something on their lifts for squats and stuff and great motivation.
Well about a year ago i was about 165. Got super fat from first year away at college plus wow. bad combo. Bench was like 65 lbs squat was maybe 135. no idea what deadlift was. year later I can bench 235 1rm just deadlifted 365 the other week and this is my highest squat . took 2 weeks off to get used to work and school at the same time. now tomorrow i am going to be doing novice ss until about end september. then i have to start losing weight for wrestling =( such a terrible thing having to cut weight.
On August 24 2011 14:03 Kamais_Ookin wrote: I'm relatively new to this thread so I was really curious, which users have gained a shit-ton of weight on their lifts doing the SS/SL program when they first started with the empty bar? It'd be cool to me to know some guys who are pushing like 400-500lbs or something on their lifts for squats and stuff and great motivation.
Well, at first I couldn't do shit. Same height as today. Weighed about 75kgs and benched 30kg, squatted 60kg and deadlifted less.
Now, I weigh 95kg, squat 180, bench 100 and deadlift 217.
Been doing SL now for about 3 months. Went from
Squats- 275 1rm to now 315 5x5 , 1rm ~345 Deadlifts- (never did them :p lol) to 5x2 375 Bench was ~120 8x3 now I am doing 225 5x5
Going from a bro split routine to SL routine was the best choice i've made for my fitness level
On August 24 2011 17:48 jjhchsc2 wrote: @ sjarl and decaf- haha wow thats some massive motivation for anyone right there!
@ phyre-nice goals. i reckon i would need about 90 g of protein a day if i compare myself to you. that seems like alot and how do you get that much by eating real foods mainly? like do you eat a steak a day or something?
Rule of thumb I use, out of a nutrition manual/textbook is that 1 ounce of meat averages 7g of protein. Chicken is on the high end of that (8 or 9g), beef is in the midrange(7-8g), and pork is on the low side (3 - 5g). Since I eat a variety of meat from day to day, it works out well enough. This year, I'll probably be eating something like a 5 ounce chicken breast with my PWO meal, and two more at dinner... A 5 ounce can of tuna before bed, that's already 140g.
Add to that I'll be drinking ~1 quart of milk (31g), a 2-3 handfuls of nuts (18g), cheese, and some greek yogurt (20g) or some scrambled eggs (28g), and I'm actually likely to get WAY more than my estimated "minimum needs" and more like 35% of my daily calories (220g) of protein without having to resort to any sorts of powders or whatever. Even if I don't get that much from whole foods, a single scoop of weigh powder won't kill me, and that's 25g (which I drink with more milk, too).
@Absalom - GL bro... great to see that you have specific goals, and that you're achieving them. Also great to set goals in steps so that you always have something "real" that you're working for! I think it's time for me to update my specific goals too, thanks for the reminder. If I might ask, what are you doing for your diet to lose the weight? 3 lbs a week seems DAMN fast given your size, especially if you've been maintaining that rate for a while.
Also, if you have any questions when you feel it's time to start the weight lifting, post away. It's a real challenge (and I think that's half the fun) but it's worth the work.
On August 23 2011 16:18 Velocirapture wrote: I just finished my first week of lifting and I have to say I am very happy with my new routine. I have always been intimidated by the wight room and the cost of PT but after being good about going back to the gym for a while I had no excuse and it feels great. My next session is this wed and I am enjoying going to the gym more than ever.
Every journey starts with the first step and I just took mine. :D
GLGL. What kinds of things are you having the PT show you? Is he structuring a routine, or did you have one in mind and he's showing you form for the exercises? What kinds of goals do you have?
Also since tomorrow is the last day of lifting for "summer" for me, it's time to update my goals, as I haven't since page 3.
Phyre112 (Jake) Age: 20 || Height: 6'4" (193 cm) || Weight: 176 lbs (80kg) Starting Date: 08/24/11 || Goal Date: 11/1/11 (2/3 time remaining to 21st birthday, as well as "picture time" for the thread)
Training Goals : Continue to make each workout on time, without pulling the "extra rest day" excuse as I have for the last few months. Add Ten pounds over the Ten weeks until goal date. Start playing basketball and/or raquetball again, 3x/week.
Halfway to 2plate bench, 1.4x current BW squat (highbar, well below parallel) and also work on my back arch/Posture. DL I'm not going to focus on, as it's more than doubled in the 2.5 months I've been recovering it. Hopefully through assistance lifts and building up my Squat and PC, I'll get the extra 25 pounds I was originally aiming for. (3 plates) Won't be keeping goals for any of my assistance lifts other than "progress" - but this is the big three. Also, learn how to do a proper Clean.
Nutrition Goals: 1 lb/week is a 500 Cal surplus/day. Estimated needs are 2600 Cal/day and 120g of protein. I'll be trying out a leangains model, as it approximates my class/gym/social schedule quite well. Ordering the book along with some of my textbooks on amazon, so I should get into that pretty well. Big thing is to get back to counting calories, because that's when I was having the most success. Also sticking to paleo while eating mostly in a dining hall.
Misc. Goals: Sober Semester (minus opening weekend, and 21st birthday.) Work on the sleep schedule, and contact a sleep lab in Syracuse to get the Sleep Apnea checked out. I ran out of time at home. Possibly find a hospital to shadow in at school (since there are three within five miles of campus) and ace my Anatomy & Physiology and my Molecular Biotechnology courses (and everything else, obviously). Talk some guys into an intramural basketball team. Do some golfing. Pick the Guitar back up.
Thanks a lot for the encouragement guys. My current eating habits are basically eating a lot of something called " Skyr " which is an icelandic dairy product with a lot of protein and low fat. I have that for breakfast with a glass of orange juice and some " dry roasted bread " and I've switched from drinking a lot of milk over the day to only drinking water. In the middle of a day I snack on a banana and some fruits or more Skyr and for dinner I mainly eat chicken breasts and brown rice and of course I've limited myself to 1 " candy day " per week where I can eat unhealthy stuff ^^.
Is there any particular advantage to doing pull-ups / chin-ups on a bar rather than on rings?
I also get headaches after HIIT-style swimming, should I just drink more and breathe more?
Other than that, it's going well so far, especially the diet. I dreaded it at first but found out that there's plenty of healthy food that I love eating. Has anyone tried Wild Planet? I love to make seafood salads but I'm a bit concerned with the amount of mercury in tuna cans. :/
Also ate 1lb of grass-fed organic ground beef with my lunch and loved it, but I'll have to find leaner meat, it was 85/15 and that's probably too fat to be eaten regularly.
Workouts for this big CF competition Saturday just got announced!! SO PUMPED FOR IT NOW!!
Me and 2 friends will be competing against 33 other teams, it's gonna be so much fun!
3 workouts + the final workout (only top 5 teams in the final). I think we have a reasonably good shot at getting in the final, and if we do that, ANYTHING CAN HAPPEN!!
On August 24 2011 17:48 jjhchsc2 wrote: @ sjarl and decaf- haha wow thats some massive motivation for anyone right there!
@ phyre-nice goals. i reckon i would need about 90 g of protein a day if i compare myself to you. that seems like alot and how do you get that much by eating real foods mainly? like do you eat a steak a day or something?
Rule of thumb I use, out of a nutrition manual/textbook is that 1 ounce of meat averages 7g of protein. Chicken is on the high end of that (8 or 9g), beef is in the midrange(7-8g), and pork is on the low side (3 - 5g). Since I eat a variety of meat from day to day, it works out well enough. This year, I'll probably be eating something like a 5 ounce chicken breast with my PWO meal, and two more at dinner... A 5 ounce can of tuna before bed, that's already 140g.
Add to that I'll be drinking ~1 quart of milk (31g), a 2-3 handfuls of nuts (18g), cheese, and some greek yogurt (20g) or some scrambled eggs (28g), and I'm actually likely to get WAY more than my estimated "minimum needs" and more like 35% of my daily calories (220g) of protein without having to resort to any sorts of powders or whatever. Even if I don't get that much from whole foods, a single scoop of weigh powder won't kill me, and that's 25g (which I drink with more milk, too).
time to get some nuts/cheese/yoghurt and tuna maybe. i heard tuna has alot of mercury so you should only eat like 3 times a week max. average serve of 100g anyway thanks for listing alot of easy and convenient foods for me to buy and showing me some of the protein values on some foods.
There is no need of worrying about mercury poisoning from eating tuna. I actually have a study somewhere about it (did a short lecture about it last year in class). The omega-3s completely negate any effect that would be caused from any amount of mercury in it.
@Nazarene: GL&HF and kick some ass!
@Phyre: Being sober (or rather not completely drunk) has helped me immensely in gaining strength. I'd eat more if I were you and especially if you start playing basketball or other sports.
On August 24 2011 21:50 sJarl wrote: There is no need of worrying about mercury poisoning from eating tuna. I actually have a study somewhere about it (did a short lecture about it last year in class). The omega-3s completely negate any effect that would be caused from any amount of mercury in it.
@Nazarene: GL&HF and kick some ass!
@Phyre: Being sober (or rather not completely drunk) has helped me immensely in gaining strength. I'd eat more if I were you and especially if you start playing basketball or other sports.
Can you link me to it? I'd love to show this one to my dad to stop his bitching about me dying from mercury poisoning.
That's a really good video decaf, how much is that? 220kg? not bad, not bad at all.
On August 24 2011 15:51 StormSnarlX wrote: I don't know where to post this so I figured I would post it here So about 2 months ago, I was playing tennis and I borrowed my friends racket that he strung really tight, I wasn't used to it and I think I injured my shoulder's tendons maybe? Playing with it causes a little pain in the right shoulder ( I'm right-handed) I ignored it and kept playing for about 2 weeks, each time with a little pain/dull ache in the right shoulder. Finally, I took a 2 month off any lifting/strenous shoulder activities to let it heal. Hit the gym last week, and the dull ache where the pain was returned. I've been taking fish oil as an anti-flammatory like crazy and just been doing cardio, but I really want to get back into lifting. Does anyone have any experience on this or advice they can give me?
Shoulder is fairly complicated.. may not be a bad idea to get it checked out by a doc so we know what you're dealing with.
If you want a potential guess from myself I can do that... but you need to be thorough in answering Q's
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
5. Acute or chronic (chronic more than ~4 weeks)? What date was onset? How has the pain improved since the initial injury?
6. Have you been training through pain? If so, how long?
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
8. What have you been doing for recovery purposes?
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
12. Any previous injury history?
13. How's your posture?
14. What is your current workout routine for that bodypart? Do you play any sports?
15. Any other information I should be aware of or that comes to mind that may help?
On August 24 2011 19:56 Matoo- wrote: Is there any particular advantage to doing pull-ups / chin-ups on a bar rather than on rings?
I also get headaches after HIIT-style swimming, should I just drink more and breathe more?
Other than that, it's going well so far, especially the diet. I dreaded it at first but found out that there's plenty of healthy food that I love eating. Has anyone tried Wild Planet? I love to make seafood salads but I'm a bit concerned with the amount of mercury in tuna cans. :/
Also ate 1lb of grass-fed organic ground beef with my lunch and loved it, but I'll have to find leaner meat, it was 85/15 and that's probably too fat to be eaten regularly.
@below: gl :D
1. No... well, if your technique isn't good then there may be issues with developing stuff like tendonitis easier on bar as opposed to rings
2. Depends on why you're getting headaches... you can try those fixes
3. Mercury is kinda overblown IMO but yeah if you're concerned just limit it
4. No, if the meat is actually grass fed the whole time of its life (and not grain finished) the fat is really really good for you. I wish the meats I had have that much fat to eat. So delicious and healthy.
On August 24 2011 21:50 sJarl wrote: There is no need of worrying about mercury poisoning from eating tuna. I actually have a study somewhere about it (did a short lecture about it last year in class). The omega-3s completely negate any effect that would be caused from any amount of mercury in it.
@Nazarene: GL&HF and kick some ass!
@Phyre: Being sober (or rather not completely drunk) has helped me immensely in gaining strength. I'd eat more if I were you and especially if you start playing basketball or other sports.
Can you link me to it? I'd love to show this one to my dad to stop his bitching about me dying from mercury poisoning.
That's a really good video decaf, how much is that? 220kg? not bad, not bad at all.
The talks I've had with my dietician really erred me from attempting bodybuilding. She basically says that if I'm gonna start it, I better commit to it and keep it up my entire life because once I stopped it, the extra skin would look terrible. She also warns me away from using those protein shakes/bars or whatever and taking too much protein would have long term consequences such as kidney damage and liver problems.
Other than that, I have 11 kgrms of excess body water, which I need to lose. My body fat ratio is 24%, so it's pretty great if you think how much excess water I have.
EPT
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