|
On September 15 2011 08:16 shinosai wrote:![[image loading]](http://i.imgur.com/VNzlo.png) chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms.
Basically depends on how much you weigh. How much do you weigh? 
|
Malinor - when I started I was 137 lbs. That was on May 31st. As of Sept. 14 I weigh 157. Body fat is 21.6% with a lean mass of 124.
|
On September 15 2011 08:41 GoTuNk! wrote:Show nested quote +On September 15 2011 08:19 Emporio wrote:
What do you guys think about lifting without a partner? Obviously there are non-tangible benefits like increased motivation and accountability and competition, but in terms of trying to lift your max, whenever I am doing it by myself I always have to do a little less than I am capable of, both in weight and in reps so that I don't ever give out.
But this can't be the best way to go about strengthening right? It's better to lift to the point where you couldn't have done more right? Failing grind lifts (bench, squat, deadlift) is not necesary at all for progress, and in my opinion, counterproductive. Ofc u should be taking reasonably safety measures, like squatting heavy in a cage/with pins. I always train alone but ask someone to spot me at the bench so I dont tire my shoulders unracking the barbell on heavy sets during BP. @eshlow: I have my powerlifting meeting on 9 weeks from this monday, when I will be starting my last deadlift/bench cycle. I have never taken creatine, but I have 300 gr and I wanna know if it would help my performance. However, I am at the weight limit of my weight class, so I cant win more than 2 kilos the following 9 weeks. Do you think I should take it? How much ? I lift 4 days a week FWIW.
Yes it will help your performance. Most of the weight it will add will probably be water weight and with 9 weeks you should still be able to make it.
|
On September 15 2011 08:24 Lemonwalrus wrote:Yay, I've gained 2.5 pounds since I started working out/increased my diet again 11 days ago. All of my lifts are increasing...although I don't think I can do 10 lb increases on bp or press, for both lifts my last work set was a failure. But I've now done 4 consecutive 10 lb increases for squat, and 2 consecutive 20lb increases for dead-lift. Power Cleans...well...I'm pretty sure I've been doing them incorrectly so I'm resetting and making sure my form is good on Friday, not sure if there will be a weight increase but as long as I'm doing the lift right I'm ok with that. (Plus there is a decent chance I won't be able to find an affordable gym that will let me do Power Cleans so I might be forgetting the lift all-together for the time being) Anyways, it seems the two lifts I am struggling with most are the arm lifts, so should I look into other lifts to help with that in addition to the 5 core lifts of S.S. or just stick with it and redo days that I fail the last work-set? Also, since I workout at home, I've been drinking water between sets, but now I realize that isn't really going to be possible in the gym, and for all I know it is bad to do so. Any thoughts? Already at about 1.4k calories today and still have 2 dinners ahead of me.  I've never been a big eater so this is new for me and almost as hard as the lifts themselves. Just started a journal over at FitDay too. Edit: Also, I did a set of 5 and then a set of 4 (failure) of bench press at my work weight, then went down to the last sessions work weight and did a set of 5 instead of having another failed set. Was this the right choice? I've already decided I'm repeating today's failed weight next benching session.
You were never supposed to do more than 5 lbs increases on bench or press. I'm not sure where this is coming from.
ONly DL and squat you can really do 10 lbs / 5kg jumps at the beginning then you move down to 5lbs /2.5 kg. DL sometimes you can go massive increases like you did at 7.5-10 kg just because you do is less frequently and only one set.
With bench and press you go up 2.5kg / 5 lbs and then when you can't do that you move up fractional 2.5 lbs / 1 kg ish.
As is repeating a failed weight is ok, but if you're making big jumps like that near the beginning you're going to stall out fast.
|
On September 15 2011 08:41 GoTuNk! wrote:Show nested quote +On September 15 2011 08:19 Emporio wrote:
What do you guys think about lifting without a partner? Obviously there are non-tangible benefits like increased motivation and accountability and competition, but in terms of trying to lift your max, whenever I am doing it by myself I always have to do a little less than I am capable of, both in weight and in reps so that I don't ever give out.
But this can't be the best way to go about strengthening right? It's better to lift to the point where you couldn't have done more right? Failing grind lifts (bench, squat, deadlift) is not necesary at all for progress, and in my opinion, counterproductive. Ofc u should be taking reasonably safety measures, like squatting heavy in a cage/with pins. I always train alone but ask someone to spot me at the bench so I dont tire my shoulders unracking the barbell on heavy sets during BP. @eshlow: I have my powerlifting meeting on 9 weeks from this monday, when I will be starting my last deadlift/bench cycle. I have never taken creatine, but I have 300 gr and I wanna know if it would help my performance. However, I am at the weight limit of my weight class, so I cant win more than 2 kilos the following 9 weeks. Do you think I should take it? How much ? I lift 4 days a week FWIW.
Just do a regular cycle of 5g/day
Some people say do a loading cycle of 5g pre and 5g post workout for a week then do 5g from there on.
Whatever floats your boat.... google should be a decent resource ("creatine cycling") if you wanna check that out.
Should be fine to cut weight before as well.
|
On September 15 2011 08:19 Emporio wrote:
What do you guys think about lifting without a partner? Obviously there are non-tangible benefits like increased motivation and accountability and competition, but in terms of trying to lift your max, whenever I am doing it by myself I always have to do a little less than I am capable of, both in weight and in reps so that I don't ever give out.
But this can't be the best way to go about strengthening right? It's better to lift to the point where you couldn't have done more right?
Learn how to dump the bar on all of the lifts.
Problem solved.
|
On September 15 2011 01:58 BlackJack wrote:
About cutting out cardio...
Is this a good idea if my primary goals are less concerned about building muscle and looking manly and more concerned about things like lowering my resting heart rate and having good stamina? I've been slothing and eating a lot of junk for a bit and although I am aiming to lose about 20 pounds I am less concerned about physical appearance than actually being "heart healthy."
Any advice is appreciated
Yes.
Lowering resting heart rate does not necessarily mean healthy.... just saying. But weightlifting does this as well so it's a moot point.
Being strong automatically gives you decent stamina... so....
If you really want to run then run. I would suggest intervals over cardio though.
|
On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms.
What's your height and weight?
|
On September 15 2011 09:35 eshlow wrote:Show nested quote +On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms. What's your height and weight?
Height: 5'7. Weight: 157 @ 21.6% bf. Lean mass: 124.
|
On September 15 2011 02:12 Sneakyz wrote:@eshlow (Or anyone else with knowledge about injuries ofcourse ) My dad has been having some pain in his arm now for quite a while and I figured I might ask you. Although It's probably pretty hard to describe someone elses injury I'll do my best. ![[image loading]](http://www.muscletitans.com/image.axd?picture=2011%2f4%2fArm+Muscle+Anatomy+1.jpg) It's his right arm and he's right handed if that matters. At first the pain was mainly in what seems to be the Brachialis, but has now gotten worse and continued down what I think is the Brachioradialis, all the way down to the wrist. He was working out for about a month with the pain but then it got too bad so he quit. The exercises that seemed to hurt the most, meaning pain was so bad he couldn't really do them at all, were generally the ones with arms out the sides. For example dumbbell shoulder press, side raises, bench press or flyes. I would think this is an old injury since he's 60, and starting to lift just made it noticeable. Right now he also gets the pain whenever he move his hand, in addition to arms out the sides. And since you pretty much move your hand all the time I guess you could say this is pretty much chronic, since he stopped working out like 1.5-2 months ago. He went to a more general doctor who basically said he should go to a physical therapist because WHY NOT. My dad didn't fancy that so he pretty much told them to fuck off since they won't even try to identify the problem, just want to get rid of him I'd guess. I know you probably can't help much with so limited information, so if you could tell me more specifically what you would need to know so I can ask him that would be great. Thanks
First off, you should never go to a general doctor for an orthopedic injury. You should go to an orthopedic doctor.
Second off, the general doctor actually gave you the correct information which is to say see a physical therapist (because the general doctor does not have the muscloskeletal expertise to correctly figure out what is wrong in most cases). So I'm not sure why your dad got mad at them for doing the right thing.
Third, there is not enough information above to know if it's a muscle problem or nerve problem or whatever else. Hence, I would suggest seeing a physical therapist.
If you would like to try to provide more information you may try. But I still highly recommend seeing a physical therapist (or orthopedic doc).
+ Show Spoiler +1. Google a pic and mark where it hurts. 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html3. 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 September 15 2011 09:36 shinosai wrote:Show nested quote +On September 15 2011 09:35 eshlow wrote:On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms. What's your height and weight? Height: 5'7. Weight: 157 @ 21.6% bf. Lean mass: 124.
What happened on like weeks 9-14 or so where you only went up like 30 lbs in 5 weeks? that's not even close to SS numbers...
I think you have some form issues because your lifts aren't higher than they should be on that long of the program.
Once your technique improves your weights should improve.
At your weight your squat should be up at least above 200 lbs before you stop, and you probably need to eat more as well.
What rest times are you using? What are you doing for warm up?
|
On September 15 2011 09:43 eshlow wrote:Show nested quote +On September 15 2011 09:36 shinosai wrote:On September 15 2011 09:35 eshlow wrote:On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms. What's your height and weight? Height: 5'7. Weight: 157 @ 21.6% bf. Lean mass: 124. What happened on like weeks 9-14 or so where you only went up like 30 lbs in 5 weeks? that's not even close to SS numbers... I think you have some form issues because your lifts aren't higher than they should be on that long of the program. Once your technique improves your weights should improve. At your weight your squat should be up at least above 200 lbs before you stop, and you probably need to eat more as well. What rest times are you using? What are you doing for warm up?
I've been consuming between 3000 and 3500 calories a day. Rest time is 4 minutes between sets. And warm ups for squat is typically something like 45x5, 115x5, 135x3, 150x5x3
In the 16 weeks I've been on the program I've gained 20 lbs. Am I really not eating enough?
You may be right. I'm going to change calories to make sure I'm eating 3500 minimum per day.
|
awesome progress shinosai
|
On September 15 2011 09:55 AoN.DimSum wrote:awesome progress shinosai
Thank you, dude. Hoping to make MORE progress. Just gotta deal with the fact that I'm only getting fatter along the way, lol. But I've gotten so addicted to progress, I'd rather see higher numbers than my abs, haha.
|
On August 15 2011 16:25 Kamais_Ookin wrote:
I just started the SL Regime today. I weigh 120 pounds and am 18 years old. My goal is to gain weight, hopefully 20+ pounds and also be able to progressively do a lot of weight on the exercises ofc.
I'm going to give an update every month on whether or not i've gained any weight and the amount of weight i'm lifting.
Currently starting at the lowest pretty much to get used to it and practice technique:
1. 45lb squat
2. 45lb bench press
3. 50lb barbell row
4. 45lb overhead press
5. 50lb deadlift Here is my first month progress since the beginning, now I do:
1. 130lb squat 5x5
2. 80lb bench press 5x5
3. 95lb barbell row 5x5
4. 75lb overhead 5x5
5. 120lb deadlift 1x5
I've also gained 10 pounds in my first month so now I weight 130lbs. I'm really happy with my progress. The only muscle that didn't grow that much is my balls and I really need bigger ones to ask this cute girl out on a date, it's my first time.
|
On September 15 2011 09:46 shinosai wrote:Show nested quote +On September 15 2011 09:43 eshlow wrote:On September 15 2011 09:36 shinosai wrote:On September 15 2011 09:35 eshlow wrote:On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms. What's your height and weight? Height: 5'7. Weight: 157 @ 21.6% bf. Lean mass: 124. What happened on like weeks 9-14 or so where you only went up like 30 lbs in 5 weeks? that's not even close to SS numbers... I think you have some form issues because your lifts aren't higher than they should be on that long of the program. Once your technique improves your weights should improve. At your weight your squat should be up at least above 200 lbs before you stop, and you probably need to eat more as well. What rest times are you using? What are you doing for warm up? I've been consuming between 3000 and 3500 calories a day. Rest time is 4 minutes between sets. And warm ups for squat is typically something like 45x5, 115x5, 135x3, 150x5x3 In the 16 weeks I've been on the program I've gained 20 lbs. Am I really not eating enough? You may be right. I'm going to change calories to make sure I'm eating 3500 minimum per day.
Hmmm. All that is fine.
I'd like to take a look at your technique though.
|
On September 15 2011 10:29 Kamais_Ookin wrote:Show nested quote +On August 15 2011 16:25 Kamais_Ookin wrote:
I just started the SL Regime today. I weigh 120 pounds and am 18 years old. My goal is to gain weight, hopefully 20+ pounds and also be able to progressively do a lot of weight on the exercises ofc.
I'm going to give an update every month on whether or not i've gained any weight and the amount of weight i'm lifting.
Currently starting at the lowest pretty much to get used to it and practice technique:
1. 45lb squat
2. 45lb bench press
3. 50lb barbell row
4. 45lb overhead press
5. 50lb deadlift Here is my first month progress since the beginning, now I do: 1. 130lb squat 5x5 2. 80lb bench press 5x5 3. 95lb barbell row 5x5 4. 75lb overhead 5x5 5. 120lb deadlift 1x5 I've also gained 10 pounds in my first month so now I weight 130lbs. I'm really happy with my progress. The only muscle that didn't grow that much is my balls and I really need bigger ones to ask this cute girl out on a date, it's my first time.
Verrrry nice work sir.
JUST DO IT!
|
Lift something really heavy right in front of her, bitches love that.
But seriously nice progress.
|
On September 15 2011 10:34 eshlow wrote:Show nested quote +On September 15 2011 09:46 shinosai wrote:On September 15 2011 09:43 eshlow wrote:On September 15 2011 09:36 shinosai wrote:On September 15 2011 09:35 eshlow wrote:On September 15 2011 08:16 shinosai wrote:chart Guys, question. I'm wondering if I'm nearing the end of my SS gains. I recently wrote down and plotted all my lifting data over the course of 16 weeks. I've had two major deloads on squats and one major for deadlifts. I think I have a little bit of progress left, but according to the SS wiki, at the next reset, it's time to switch to an intermediate. Does this sound correct looking at my graph, or do you think I have much farther to go? *Notes on graph: OHP reset was for form. Also recently had a minor Power clean reset for form. This graph takes the highest lifts from wednesday and friday sessions, usually consisting of 5rms. What's your height and weight? Height: 5'7. Weight: 157 @ 21.6% bf. Lean mass: 124. What happened on like weeks 9-14 or so where you only went up like 30 lbs in 5 weeks? that's not even close to SS numbers... I think you have some form issues because your lifts aren't higher than they should be on that long of the program. Once your technique improves your weights should improve. At your weight your squat should be up at least above 200 lbs before you stop, and you probably need to eat more as well. What rest times are you using? What are you doing for warm up? I've been consuming between 3000 and 3500 calories a day. Rest time is 4 minutes between sets. And warm ups for squat is typically something like 45x5, 115x5, 135x3, 150x5x3 In the 16 weeks I've been on the program I've gained 20 lbs. Am I really not eating enough? You may be right. I'm going to change calories to make sure I'm eating 3500 minimum per day. Hmmm. All that is fine. I'd like to take a look at your technique though.
Alright Eshlow. I've got a friend to help me take a video of my technique. Thanks for the help!
I'm thinking my form is pretty good, but it never hurts to have a form check. The real problem is that perhaps I'm underestimating my calorie consumption, and it also might be a psychological problem. I often repeat weight when I feel like I barely made it. I'm going to make sure I'm eating the full 3500 calories and up weight each session.
Will have some videos up in a few days.
|
A nutritional question..
So I've been on a bulking diet of 130g+ protein and something like 3000kcal, or whatever results in me gaining about 5lb/month, dunno the exact kcal numbers. So far, so good.
Now let's say I want to cut a bit, something like 3lb/mo for a couple of months. So I'd have to decrease my kcals by quite a bit -- if I'm at +500 now, I'd want to be at like -400 or whatever, so a net change of almost 1,000 kcal. How am I supposed to maintain my 130g+ protein while cutting a third of my cals? Should I look into protein shakes? (note: the kcal numbers are very approximate.. in the end I judge how much I eat by how the scale moves)
e: I've never cut before so if I'm missing something obvious about the cutting process, let me know 
|
|
|
|
|
|
EPT
