EPTWhat do i do now? Deload? Lift 135 till it becomes easy? Halp!
TL Health and Fitness Initiative 2011 - Page 609
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glurio
Germany597 Posts
What do i do now? Deload? Lift 135 till it becomes easy? Halp! | ||
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AoN.DimSum
United States2983 Posts
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Cambium
United States16368 Posts
On September 25 2011 00:55 glurio wrote: So i need help now. Deadlifted 5x135 today, and it seems to be my max. Was incredibly heavy, don't think i can progress to 5x140. What do i do now? Deload? Lift 135 till it becomes easy? Halp! how much do you weigh? I'm assuming 135 is in kgs here | ||
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glurio
Germany597 Posts
82kg at the moment, everything in kgs, yes. | ||
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Crawler
Estonia248 Posts
On September 25 2011 00:41 Earll wrote: How much do you weigh, how tall are you, and how much do you eat? =p As has been mentioned many times before, losing weight is 80~85% diet. As a sidenote ive gone up to 74~kg from 70.5~71, so go me I guess. I can't really weigh as I don't have scale but I was 96kg at doctor's office few weeks ago. I am ~184cm tall and I eat ~1000-1500 kcal when I don't go to gym and on training days around 1500-2000. Vegetables, fruits(1 per day), chicken and fish only pretty much and I drink only water. | ||
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eshlow
United States5210 Posts
On September 25 2011 00:32 Crawler wrote: So my first 2 weeks are over. It looks like I am doing something wrong. I am on paleo diet and my goal was to lose weight but I haven't probably lost a kg, maybe even gained a little. Squat has improved from 50 to 60 kg ( 5x5 ), everything else too by small ammount but that was never my goal. I think it's time to do cardio but my knee starts aching when I run and I don't have bicycle here. Would like to know what people think about jumping rope. It's something that I can do for extended periods ( have jumped 2000 jumps in 30 minutes before without pauses ) but I don't know if I should try it when running already causes pains. Need diet specifics, post what you eat to a food calc like fitday | ||
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eshlow
United States5210 Posts
On September 25 2011 00:55 glurio wrote: So i need help now. Deadlifted 5x135 today, and it seems to be my max. Was incredibly heavy, don't think i can progress to 5x140. What do i do now? Deload? Lift 135 till it becomes easy? Halp! After you can't do 5kg increases go to 2.5kg increases then 1kg incresaes. Once you stall on that then reset | ||
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sJarl
Iceland1699 Posts
![[image loading]](http://i.imgur.com/l9N4c.jpg) | ||
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MeShiet
Canada290 Posts
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eshlow
United States5210 Posts
On September 25 2011 04:18 MeShiet wrote: How does he reach up there.......?!! His calves have elite ups :p | ||
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Malinor
Germany4727 Posts
Power Clean: 80kg 3-3-3-3-3 Front Squat: 115kg 3-3-3-3-3 Bench Press: 105kg 8-8-7 A-Chins: 4-3-3-3-3@75 I did not have too many good workouts lately, so finally a nice one with medium intensity. I am slowly building up Front Squats and Push Press at the moment, and it is going fine at the moment. I need to get my shit together with Power Cleans and finally not stop doing them for some stupid reason that always seems to come up (injury, exhaustion, stupidity...) 80kg PCs won't help me with my Deadlift, need to get them towards three digits finally. At least my technic feels much better at the moment. | ||
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Metallingus
Philippines468 Posts
Someday. | ||
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mcleod
Canada350 Posts
I don't have a squat rack. Is there a different type of squat that I can do, thats still effective as the one used in stronglifts 5x5? I really dont have the money to go out and by a rack, but I have a very basic bench and all the proper weights. Any advice would be much appreciated . | ||
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Ingenol
United States1328 Posts
On September 25 2011 11:46 mcleod wrote: Going to be starting the stronglifts routine on monday, but I've got a problem. I don't have a squat rack. Is there a different type of squat that I can do, thats still effective as the one used in stronglifts 5x5? I really dont have the money to go out and by a rack, but I have a very basic bench and all the proper weights. Any advice would be much appreciated . You should be able to get one for cheap on Craigslist. You absolutely do need something sturdy to hold the bar at an appropriate height for you to squat. | ||
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Lemonwalrus
United States5465 Posts
Edit: Well, I guess I just said some numbers for the first time...and I did just finish my 3rd week on S.S...so here are my numbers. Start: 9/3/11 (Or 3/9/11 for you non-Americans.) End: 9/23/11 (23/9/11) Squat: 70 -> 135 (+65lbs) Bench: 65 -> 90 (+25lbs) Press: 50 -> 60 (+10lbs)* Deadlift: 85 -> 140 (+55lbs) *I've had a lot of trouble with this, because I started out trying to make bigger jumps than I could handle, so I repeated weights a lot. Also I've been having trouble getting the diet down...so still a work in progress. And as for Power Cleans, I started at 65 and got up to 75, but now due to fear of hurting my ankle again I've switched to Bent Over Rows, starting at 65 as well. Will attempt 75 on Monday. So yeah, nothing impressive, and still pretty weak, but I'm seeing progress and it is making me happy. Probably update again in 3 more weeks with graphs and shit. | ||
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Cambium
United States16368 Posts
My boss is dragging the entire team to a 10K(m) charity run in November, and I think I should start practising. I used to run a lot (three times a week minimum, 5Km+) and then I stopped because I started lifting weight instead. I'm going to check this couch to 5K out. Best time to practise running is after lifting on lifting days, yes? | ||
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Release
United States4397 Posts
Between the final warm up set and the work set, how long should the rest be? Also, should warm ups begin with an empty bar? | ||
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eshlow
United States5210 Posts
On September 25 2011 13:23 Cambium wrote: Posting it here too: My boss is dragging the entire team to a 10K(m) charity run in November, and I think I should start practising. I used to run a lot (three times a week minimum, 5Km+) and then I stopped because I started lifting weight instead. I'm going to check this couch to 5K out. Best time to practise running is after lifting on lifting days, yes? If you want to be good you'll have to take up running 3-4x a week and cut back on weight lifting at least. Typically longer runs ~10% below anaerobic threshold. However, if you wanna combine I guess you could do that but note that you cant gain strength and endurance well at the same time. 20-40 minute runs are good | ||
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eshlow
United States5210 Posts
On September 25 2011 13:39 Release wrote: 180lbs squat 5-5-5. Between the final warm up set and the work set, how long should the rest be? Also, should warm ups begin with an empty bar? I like 3-5 minutes between first set and between work sets | ||
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Malinor
Germany4727 Posts
On September 25 2011 13:39 Release wrote: 180lbs squat 5-5-5. Between the final warm up set and the work set, how long should the rest be? Also, should warm ups begin with an empty bar? 1) So long that you feel fresh enough that it won't affect your worksets. If this takes longer than 3 minutes, the last warm-up set is too high. 2) Always start with an empty bar. You are basically trying to learn and reinforce the right movement patterns and ideally a Squat with either 45lb or 200lb should look the same. It is much easier to learn this with light weights and skipping on that is not very advisable, especially since there is always something to improve in squatting. | ||
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