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On August 25 2011 10:05 eshlow wrote:Show nested quote +On August 25 2011 09:57 GoTuNk! wrote:
@eshlow
My wrist has been aching again, ONLY with bench press. I can OHP, Side press, Pull ups, without pain. However I want to participate at a powerlifting meet in 13 weeks and I fucking miss BP aswell. I can also deadlift heavy (twice++ bodyweight w/o problem)
Today I tried BP with wrist graps and I had no pain at all. Is it ok to train like that till meeting as long as there is no pain? Would you advice on wearing one or both? I don't really care about complete rehab as long as I dont hurt my wrist. I will have plenty of time for that after meet.
Yeah that's fine. I would do some rehab near the end of your training sessions though.. it's not like it will make it worse.
Ok thanks. will do that aswell.
I Switched my deadlift for sumo stance till the meet, It really feels a lot stronger/comfortable. I'd try to get a video of my squat; after my injury I've been trying wider stance and feels a lot nicer. :D
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FishFuzz99
Age: 19 || Height: 6' || Weight: 182 lbs
Starting Date: 8/22/2011 || Goal Date: 11/22/2011
Using Starting Strength workout
Goals:
Squat >300 (135 currently)
Bench >250 (115)
Deadlift >350 (185)
Press >200 (75)
Clean >250 (115)
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good luck fishfuzz  there is so many new people!
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Thanks. I should be able to get higher than those, but we will see.
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Is anyone starting to work out in response to the EG video?
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On August 25 2011 11:25 DONTPANIC wrote:
Is anyone starting to work out in response to the EG video?
I think that's definitely at least partially responsible for the recent influx. There've been quite a few more new posters in the last three pages than we were getting previously. Hope it keeps up - would be nice to get more regulars in here.
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On August 25 2011 11:22 FishFuzz99 wrote:
Thanks. I should be able to get higher than those, but we will see.
You might want to check out the weightlifting performance standards here: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
All of your goals are way past the intermediate level, which Kilgore says takes up to 2 years. Personal experience and the experience of others here shows that you can definitely get to that level much faster than 2 years, but going beyond it in 3 months is kinda unrealistic. If you're still new to lifting, you probably want to chop at least 50 pounds off your goals or you're setting yourself up for discouragement.
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Oh. I was just assuming about a 5-7.5 increase in weight per workout.
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I need to start packing lunches again. Ideas for tasty protieney satfatty stuff? That packs >.>
Finished workout again today. Press is back down low again. But I"ve made progress
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On August 25 2011 12:33 FishFuzz99 wrote:
Oh. I was just assuming about a 5-7.5 increase in weight per workout.
You'll probably stall out before you hit your goals; however, you should do pretty well at your height and weight especially if you eat enough kcals to bulk up.
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When I'm trying to bridge on an exercise ball I'm having pretty intense pain on the left side. Probably like T10. PT didn't know what to make of it. When standing on right leg it worsened. It got really bad trying to do push ups. It was significantly better when trying to do squats. The pain was minor, but not anything terrible. When sitting there is no pain. They advised for me to just offset it with the other part of my back, but had no idea what was causing it. Any ideas?
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On August 25 2011 10:02 eshlow wrote:+ Show Spoiler +On August 25 2011 08:58 glurio wrote:Basically i'm gonna switch in 2 weeks to an Upper/Lower split, ABxABxx. So far i'm thinking: A1: Bench, Row, Incline Bench, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Leg Curl, Calves, Abs A2: Bench, Row, OHP/Dips, Chins/Pulldowns, Curl, Rear-Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Leg Curl, Calves, Abs Trying to build in some periodization, need to bring up chest and biceps for the first cycle. (And my squat, i move no weight in it.  ) It's still a work in progress to be honest. First time no bro-split and first time periodization so help is greatly appreciated. Goal is bodybuilding oriented. Don't care much about strength. I'm currently above intermediate at every compound but squat, according to http://www.strstd.com/ at least. Need more pulling/rowing exercises. One for every pressing. So you won't imbalance your shoulders and potentially get injuries Otherwise, looks fine. May not be a bad idea to do something like reverse hypers or good mornings or something. But depends on if you can maintain good form for the latter
A1: Bench, Yates Row, Incline Bench, Seated Row, Chins, Barbell Curl, French Press
B1: Squat, Deadlift, Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs
A2: Bench, Bent Over Row, OHP/Dips, DB Row, Chins/Pulldowns, Curl, Side Delt
B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs
How about this?
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Front squat 3x5 92.5kg (PR)
Neutral grip pullup 10-7-6
Deadlift 1x5 130kg (PR)
deadlift 1x1 140kg (PR)
Breaking then PR's.
I'm not worried for the EG video. I can probably take down Idra. Using proper form.
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On August 25 2011 22:00 funkie wrote:Front squat 3x5 92.5kg (PR) Neutral grip pullup 10-7-6 Deadlift 1x5 130kg (PR) deadlift 1x1 140kg (PR) Breaking then PR's. I'm not worried for the EG video. I can probably take down Idra. Using proper form.
Nice one! I just hit 140kg (1x5) on deadlift as well for the first time, felt so awesome :D Now on to 4 plates but that is gonna take a while :> Seeing Decaf and Malinor lift even more is good motivation though!
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On August 25 2011 18:39 glurio wrote:Show nested quote +On August 25 2011 10:02 eshlow wrote:+ Show Spoiler +On August 25 2011 08:58 glurio wrote:Basically i'm gonna switch in 2 weeks to an Upper/Lower split, ABxABxx. So far i'm thinking: A1: Bench, Row, Incline Bench, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Leg Curl, Calves, Abs A2: Bench, Row, OHP/Dips, Chins/Pulldowns, Curl, Rear-Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Leg Curl, Calves, Abs Trying to build in some periodization, need to bring up chest and biceps for the first cycle. (And my squat, i move no weight in it. ) It's still a work in progress to be honest. First time no bro-split and first time periodization so help is greatly appreciated. Goal is bodybuilding oriented. Don't care much about strength. I'm currently above intermediate at every compound but squat, according to http://www.strstd.com/ at least. Need more pulling/rowing exercises. One for every pressing. So you won't imbalance your shoulders and potentially get injuries Otherwise, looks fine. May not be a bad idea to do something like reverse hypers or good mornings or something. But depends on if you can maintain good form for the latter A1: Bench, Yates Row, Incline Bench, Seated Row, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs A2: Bench, Bent Over Row, OHP/Dips, DB Row, Chins/Pulldowns, Curl, Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs How about this?
Looks a lot better. If you want more quad emphasis you can go with front squat, if you want a bit more posterior chain RDLs would be a good option. Depends on what you want to do on your B1/B2 days.
On August 25 2011 13:55 Froadac wrote:
When I'm trying to bridge on an exercise ball I'm having pretty intense pain on the left side. Probably like T10. PT didn't know what to make of it. When standing on right leg it worsened. It got really bad trying to do push ups. It was significantly better when trying to do squats. The pain was minor, but not anything terrible. When sitting there is no pain. They advised for me to just offset it with the other part of my back, but had no idea what was causing it. Any ideas?
Errr, your PT should be able to figure that out if they were good. Did they palpate your back to find out if your vertebrae or ribs were stuck in any positions?
What hurts with right and left rotation, side bending, and bending forwards and backwards? Pain is parallel to about the bottom edge of the scapula?
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On August 25 2011 12:36 Froadac wrote:
I need to start packing lunches again. Ideas for tasty protieney satfatty stuff? That packs >.>
Finished workout again today. Press is back down low again. But I"ve made progress
hmmm maybe some grilled fatty beef cuts?
my usual lunch pack is grilled chicken breast + sweet potatoes. very easy to pack, paleo friendly and delicious, but ideal only for workout days (since high on carbs and low fat)..
for lower carbs days I'm eating some meat + a bit of fruit (simpler carbs) and whole milk for the saturated fat. Eggs might work too, but since I dont have refrigeration at work I usually eat them at home for dinner.
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On August 25 2011 22:26 eshlow wrote:+ Show Spoiler +On August 25 2011 18:39 glurio wrote:Show nested quote +On August 25 2011 10:02 eshlow wrote:+ Show Spoiler +On August 25 2011 08:58 glurio wrote:Basically i'm gonna switch in 2 weeks to an Upper/Lower split, ABxABxx. So far i'm thinking: A1: Bench, Row, Incline Bench, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Leg Curl, Calves, Abs A2: Bench, Row, OHP/Dips, Chins/Pulldowns, Curl, Rear-Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Leg Curl, Calves, Abs Trying to build in some periodization, need to bring up chest and biceps for the first cycle. (And my squat, i move no weight in it. ) It's still a work in progress to be honest. First time no bro-split and first time periodization so help is greatly appreciated. Goal is bodybuilding oriented. Don't care much about strength. I'm currently above intermediate at every compound but squat, according to http://www.strstd.com/ at least. Need more pulling/rowing exercises. One for every pressing. So you won't imbalance your shoulders and potentially get injuries Otherwise, looks fine. May not be a bad idea to do something like reverse hypers or good mornings or something. But depends on if you can maintain good form for the latter A1: Bench, Yates Row, Incline Bench, Seated Row, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs A2: Bench, Bent Over Row, OHP/Dips, DB Row, Chins/Pulldowns, Curl, Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs How about this? Looks a lot better. If you want more quad emphasis you can go with front squat, if you want a bit more posterior chain RDLs would be a good option. Depends on what you want to do on your B1/B2 days. + Show Spoiler +On August 25 2011 13:55 Froadac wrote:
When I'm trying to bridge on an exercise ball I'm having pretty intense pain on the left side. Probably like T10. PT didn't know what to make of it. When standing on right leg it worsened. It got really bad trying to do push ups. It was significantly better when trying to do squats. The pain was minor, but not anything terrible. When sitting there is no pain. They advised for me to just offset it with the other part of my back, but had no idea what was causing it. Any ideas? Errr, your PT should be able to figure that out if they were good. Did they palpate your back to find out if your vertebrae or ribs were stuck in any positions? What hurts with right and left rotation, side bending, and bending forwards and backwards? Pain is parallel to about the bottom edge of the scapula?
I'd love to work more on my quads, but since my lower back tends to make some problems i should focus on posterior chain first. So i'll do RDL on B2 as deadlift variant and back squat twice, i think. Maybe switch every other week B1 to front squat, so i don't forget how to do them.
Had my squat checked by my physical therapist, he told me i shouldnt bounce at the bottom, since it puts extra stress on the vertebrae, i always thought you bounce.
Anyone who understands periodization can help me with it for my program? So far i read lyle mcdonalds article on it, still not an easy concept to grasp after that article. His example is just weird, warm up on bench, 2-3 strength sets (2-3 reps), 2-8 sets intensive bodybuilding (main focus 4-6 reps), 1-2 sets (12-15 reps) to finish it off. If ive got focus on bench and biceps, my workouts will take forever.
Maybe doing strength training and intensive bodybuilding on A1/B1 and intensive bodybuilding and high reps at A2/B2?
Heres the article: http://www.bodyrecomposition.com/training/periodization-for-bodybuilders-part-3.html
Thanks for the help.
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On August 25 2011 23:39 glurio wrote:Show nested quote +On August 25 2011 22:26 eshlow wrote:+ Show Spoiler +On August 25 2011 18:39 glurio wrote:Show nested quote +On August 25 2011 10:02 eshlow wrote:+ Show Spoiler +On August 25 2011 08:58 glurio wrote:Basically i'm gonna switch in 2 weeks to an Upper/Lower split, ABxABxx. So far i'm thinking: A1: Bench, Row, Incline Bench, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Leg Curl, Calves, Abs A2: Bench, Row, OHP/Dips, Chins/Pulldowns, Curl, Rear-Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Leg Curl, Calves, Abs Trying to build in some periodization, need to bring up chest and biceps for the first cycle. (And my squat, i move no weight in it. ) It's still a work in progress to be honest. First time no bro-split and first time periodization so help is greatly appreciated. Goal is bodybuilding oriented. Don't care much about strength. I'm currently above intermediate at every compound but squat, according to http://www.strstd.com/ at least. Need more pulling/rowing exercises. One for every pressing. So you won't imbalance your shoulders and potentially get injuries Otherwise, looks fine. May not be a bad idea to do something like reverse hypers or good mornings or something. But depends on if you can maintain good form for the latter A1: Bench, Yates Row, Incline Bench, Seated Row, Chins, Barbell Curl, French Press B1: Squat, Deadlift, Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs A2: Bench, Bent Over Row, OHP/Dips, DB Row, Chins/Pulldowns, Curl, Side Delt B2: Squat, Deadlift Variaton(Lower Back), Leg Press, Reverse Hyper/GM, Leg Curl, Calves, Abs How about this? Looks a lot better. If you want more quad emphasis you can go with front squat, if you want a bit more posterior chain RDLs would be a good option. Depends on what you want to do on your B1/B2 days. + Show Spoiler +On August 25 2011 13:55 Froadac wrote:
When I'm trying to bridge on an exercise ball I'm having pretty intense pain on the left side. Probably like T10. PT didn't know what to make of it. When standing on right leg it worsened. It got really bad trying to do push ups. It was significantly better when trying to do squats. The pain was minor, but not anything terrible. When sitting there is no pain. They advised for me to just offset it with the other part of my back, but had no idea what was causing it. Any ideas? Errr, your PT should be able to figure that out if they were good. Did they palpate your back to find out if your vertebrae or ribs were stuck in any positions? What hurts with right and left rotation, side bending, and bending forwards and backwards? Pain is parallel to about the bottom edge of the scapula? I'd love to work more on my quads, but since my lower back tends to make some problems i should focus on posterior chain first. So i'll do RDL on B2 as deadlift variant and back squat twice, i think. Maybe switch every other week B1 to front squat, so i don't forget how to do them. Had my squat checked by my physical therapist, he told me i shouldnt bounce at the bottom, since it puts extra stress on the vertebrae, i always thought you bounce. Anyone who understands periodization can help me with it for my program? So far i read lyle mcdonalds article on it, still not an easy concept to grasp after that article. His example is just weird, warm up on bench, 2-3 strength sets (2-3 reps), 2-8 sets intensive bodybuilding (main focus 4-6 reps), 1-2 sets (12-15 reps) to finish it off. If ive got focus on bench and biceps, my workouts will take forever. Maybe doing strength training and intensive bodybuilding on A1/B1 and intensive bodybuilding and high reps at A2/B2? Heres the article: http://www.bodyrecomposition.com/training/periodization-for-bodybuilders-part-3.htmlThanks for the help.
It's OK to use stretch shorten cycle at the bottom (to bounce) if you don't lose muscle tension. However, if you are having injury issues, you should probably just do it strict. There's no significant benefit to not do it besides potentially athletics, but injury concerns would trump athletic concerns IMO.
Keep it simple... use something like daily undulated periodization should be fine for now.
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I'm also looking for a workout routine with bodybuilding in mind. I've been doing SS variants for a year or so. Any pointers for good resources or programs?
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Hit 159lbs today, didn't think I would break 160lbs. Started around 175-180lbs. 5'10" and have always been muscular and fat and have finally decided to drop all my fat (there was more than I thought, especially in my core). All my old clothes don't really fit me anymore either; a convenient problem though.
I'm going to clean bulk once I lose the majority of my fat (6 pack or close to it). My question is, I've been running 5 miles 4-5 days a week + some resistance training while eating at a deficit. Should I spend a week or 2 eating at maintenance and slowly switch over to resistance training, and then start eating at a surplus? I think it'd be too much of a shock if I just switched one day.
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EPT
