EPT4 new PRs set as well.
Like a boss.
TL Health and Fitness Initiative 2011 - Page 527
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RosaParksStoleMySeat
Japan926 Posts
4 new PRs set as well. Like a boss. | ||
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Energies
Australia3225 Posts
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RosaParksStoleMySeat
Japan926 Posts
On August 27 2011 20:46 Energies wrote: Bulgarian method? Are you training like 50 times a day, everyday? Hahaha, OK, maybe the Americanized Bulgarian method  .6 sessions a week right now. It's going pretty easy so when I move into a new place and buy a squat rack I may slowly start working into 1.5x/day sessions. I've got another question for @eshlow or anyone who knows about Leangains. I know the system works like this: Lifting days: High brotein, moderate-high carb, low fat Non-lifting days: High brotein, moderate-high fat, low carb But for people training 5-6 times a week, would we still keep up the high carb so often? I'm going to stay primal of course with plenty of potatoes and whatnot, but I'm still worried about consistently hitting 300 carbs/day. | ||
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funkie
Venezuela9376 Posts
You feel like dying! You go into the gym and get a down to earth talk from your weights! Oh si! Fuck si! :D 112kg Squat 3x5 up yo ass 82kg bench press 3x5 oh yeah lift some chest bro! 4x3 62kg powerClean 1x3 66kg powerClean Feels good man. | ||
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Tulius
Brazil52 Posts
On August 27 2011 21:53 funkie wrote: You bitches know NOTHING! You feel like dying! You go into the gym and get a down to earth talk from your weights! Oh si! Fuck si! :D 112kg Squat 3x5 up yo ass 82kg bench press 3x5 oh yeah lift some chest bro! 4x3 62kg powerClean 1x3 66kg powerClean Feels good man. laying in my bed, feeling like crap while reading this (maybe just sad at Idra's losses at MLG, lol) time to hit the gym. only went wednesday this week, lets see if I can turn them tables and hit some PRs today  | ||
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rEiGN~
369 Posts
 ), bent over row, incline DB press, pulldowns with parallel grip, lateral raises and some DB curls.For some reason pulldowns with parallel grip and seated rows cause slight but sharp pain in my left shoulder when I'm fully extended. No idea if it's related to my old shoulder injury where I tripped and fell on my shoulder which caused some kind of luxation, but didn't have to be put back. Maybe it's better to avoid those exercises or not extend as far. | ||
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eshlow
United States5210 Posts
On August 27 2011 15:58 Matoo- wrote: Mounted my rings on the ceiling today. Holy shit ring exercises are mindblowingly difficult. It's crazy. I can't even do 5 ring pushups before muscles in my chest that I didn't even know existed start killing me. And let's not even talk about ring dips... 15 seconds of ring support position and I'm already dead. Looks like I'm going to be busy for a looooong time with basic strength exercises. :> Haha... yeah. You don't realize how hard stuff is on there until you try it.  | ||
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phyre112
United States3090 Posts
On August 27 2011 19:44 RosaParksStoleMySeat wrote: I love the Bulgarian method. 6 days of squatting in a row and not a single episode of DOMS. 4 new PRs set as well. Like a boss. Have any information on it? All I know about the bulgarian method is that it's for people who already know what they're doing, it's a meat grinder, and it's about listening to your body and daily maxes. It sounds really interesting though, and I've got a buddy who could use something similar. | ||
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Drorctopus
Netherlands135 Posts
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GoTuNk!
Chile4591 Posts
On August 28 2011 00:41 phyre112 wrote: Have any information on it? All I know about the bulgarian method is that it's for people who already know what they're doing, it's a meat grinder, and it's about listening to your body and daily maxes. It sounds really interesting though, and I've got a buddy who could use something similar. You also need a bulgarian pharmacy :p I remember there was a link to a completely insanse workout I kept this one for for reference, seemed more reasonable http://www.ampedtraining.com/workouts/bulgarian-style-training Also my heavy deadlift today: 314x3, 334x2, 354x1x3 People stop working out to watch me lol. | ||
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phyre112
United States3090 Posts
On August 28 2011 00:44 Drorctopus wrote: Hey guys, my gym doesnt have weight of 1,25kg so i can only add 5kg at a time, but i dont want to go from 3x5x50kg to 3x5x55kg, any way i can fix this ?Purchase 1.25kg plates online - they won't be expensive. Just make sure you get some that don't look like the other plates in your gym, and you'll be fine to bring them in and out with you. | ||
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emperorchampion
Canada9496 Posts
On August 27 2011 19:30 Fleshcut wrote: I do, I really do. But my muscles still burn like hell... is there a way to prevent that pain or make it go away faster? Because I really need my muscles for other stuff than boxing. As to go away faster, idk I'm sure someone here could recommend some sort of therapy. But in reality, after a couple weeks what you are doing now will seem so easy- your body will adapt to the stress and it will literally be nothing. Then you should start Starting Strength and bulk up as well ! | ||
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Tulius
Brazil52 Posts
set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? | ||
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phyre112
United States3090 Posts
On August 28 2011 02:07 Tulius wrote: so I went to the gym and set a new PR on front squats (expected since this is only the 2nd time I do them) failed OHP for the 2nd time after a reset did a deadlift with the same weight as last week, with good form and 10 pullups. by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg right now) my question is: according to strength standarts my bench and OHP are a bit past "novice" level while squat and DL are closer to "untrained" I'm having a lot of trouble to progress with Bench and OHP, but I'm sure I can still progress a lot on Squat and DLs (lack of a proper squat rack is holding me back, tho) Should I change my program? How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. | ||
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Tulius
Brazil52 Posts
On August 28 2011 02:23 phyre112 wrote: How's your power clean? Or are you doing rows instead? Being "finished" with as should be dictated by your squat and dead, and those numbers are still very low. If you wanted to add 3xf dips and chins at the end of the a&b workout respectively though, I don't think it would hurt you. Program add is one othe biggest enemies of a novice lifter. Do what works. oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) | ||
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Ohnoes92
Sweden76 Posts
On August 28 2011 02:07 Tulius wrote: by now my maxes look like this: Back Squat: 56kg x5 Bench: 65kg x5 OHP: 42kg x5 DL: 88kg x5 (~3rd month on SS, before that I did those brograms with lot of emphasys on the upper body, that's why bench is higher than squat -_- - I'm 182 cm/68kg Wow you are ridicolously close to me, both in terms of body size and strength. wanna compete a bit? 186cm, 68kg squat 75kg x5 bench 55kg x5 OHP 35kg x5 DL 85kg x5 powerclean 45kg (can do more, been working on my form) | ||
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Sneakyz
Sweden2361 Posts
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Tulius
Brazil52 Posts
On August 28 2011 03:51 Ohnoes92 wrote: Wow you are ridicolously close to me, both in terms of body size and strength. wanna compete a bit? 186cm, 68kg squat 75kg x5 bench 55kg x5 OHP 35kg x5 DL 85kg x5 powerclean 45kg (can do more, been working on my form) sure, we could compete to see if you can catch up to my upper body exercises b4 I catch up with your squat ^^ DL is pretty even are you on fitocracy? | ||
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Catch
United States616 Posts
On August 27 2011 07:57 stevarius wrote: This is a good template that I personally use: http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine Side note: Restarted workout routine last week. I've gained 8 pounds in 2 weeks eating 3k calories a day consistently. Beast mode engaged. I'm not exactly tall so I plan to bulk to about 160 then cut to 150ish. I would look insane at a cut 155. What do you weigh currently? I just hope you know of those 8 pounds, maybe a pound (give or take half a pound) was probably muscle. Probably half a pound, but I don't know how new you are either. I was in the same boat, so I just figured I'd let you know. @Ravzy: You sound kinda like me, I hate running lol when did you decide to give it a shot? I'm going to be starting couch to 5k in the spring since I live about ~10 minutes away from a bunch of soccer fields I can run on. --- @Energies: I feel you, I'm kind of in the same boat. Been practicing front squats (down to a parallel box until next week) and good lord they are so grueling for me. I think I found a weakpoint in my back too from them, because my back is sore almost more than my quads. ---- @Fleshcut: Take in more protein? Carbs pre/post workout as well. Plus, as you do it more you'll get used to it and then DOMS won't be a problem really. | ||
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Malinor
Germany4734 Posts
On August 28 2011 03:08 Tulius wrote: oh I forgot to add that I'm not doing original SS, but practical programming novice program, so not doing PC but doing chin-ups/pull-ups instead (currently at 15 reps for chins, 10 for pulls, no weight added) based on how I'm feeling I think that I'm not being able to progress in OHP and BP because my body isn't being able to recover fully before the next workout (I might be wrong here... but that's how it feels), so I don't know if adding more assistance stuff would help (unless I reduce the load for the main exercises, would that be good to get through a plateau?) I am pretty sure that the Practical Programming Novice Program also incorporates Power Cleans. Last time I checked the SS-wiki, it was outlined wrong (in my opinion, but I checked against the book and I am pretty sure the wiki is wrong, Rippetoe is all about the Power Clean in all his Strength-Programs). It should be alternating Chins and Deadlift/Powerclean: Chins Deadlift Chins Power Clean Chins Deadlift Chins Power Clean ... edit: I think it actually also alternates Chins and Pull-ups, but that distinction feels less important to me. edit2: Just checked the book again, the correct programm looks like this: + Show Spoiler + Squat Press Deadlift Squat Bench Chins Squat Press Powerclean Squat Bench Pull-ups Squat Press Deadlift Squat Bench Chins etc. Adding Front Squats once a week (2nd workout, 5th, 8th, 11th...) instead of Back Squats makes it more complicated, you may have 4 weeks (12 workouts) until the same workout repeats itself. Besides that, I don't know what your goals are, but 182cm at 68kg is just very skinny for this kind of programming. If you really want to progress in the squat and deadlift, you should probably consider adding 10-15 more kg to your frame (you can still cut most of it later). If you don't want to do that, progress will just come much slower to you, that's just how it is. Your numbers right now indicate that you have not nearly exhausted your progress on the program. | ||
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