On September 27 2011 14:53 Froadac wrote: Mom is still bitching about lack of cardio. Advice?
Go for a small run once a week with some bro's, run a mile, chill out. OR take a girl for a walk. Bitches love walks.
haha. I'd love to hear the story behind this.
Good stuff! .
he took a bitch for a walk. and she loved it!
good to see everyone progressing and becoming huge monsters! i've made some progress as well recently. most notably 125kg squat 5-4-4. i've squatted more before but due to extensive breaks I was forced to reset to 100k recently. now trying to get my squat numbers up while maintaining bodyweight (85kg) or even lose some fat. going quite well so far!
up next: 155kg deadlift! (old PR is 180kg T_T but that was at 90kg bodyweight)
Yesterdays workout was quite good: Snatches up to 55kg Felt ok, but sometimes i failed to get under the bar and power snatched it, which is very annoying. C&J up to 75kg felt great Front squats to 85kg x 1. Then 2 sets of 70kg x 3
My strength is returning slowly and my knees are not hurting if I only train 2 times a week. 3 times and they hurt. So weird.
I've walked across the beach or through the forest talking with every girlfriend I've had so far. I talk easier when I can walk, not that I'm socially awkward otherwise or something (I only have the boss switch), but I like to do something with my nervous energy. Gestures, walking, whatever.
Also my dogs are (now were :'C) female. They loved walks. They were bitches. Bitches love walks.
Also most girls seem to think that walking and then making out like animals is romantic love, whereas in a bar it's vulgar and despicable.
So I guess I'm starting 5/3/1 and this time the plan is sticking with it for longer than two cycles...
I'll do it a little differently (yayaya Wendler says not to mess with the program but this is a suggestion he made himself), swapping weeks 1 or 2 and only doing the perscribed reps. The catch is that on weeks 1 and 3 you have to do 2-3 heavy singles. I haven't figured out yet what accessory stuff to do (but it's just accessory so it's no biggie).
So today was bench, did what I was told to do (85kg x 3) and did 3 singles with 95kg.
Accessory stuff was the death of me though, 5 sets of 15 reps with 21kg on the db incline bench. I hate incline benching soooo much.
I am changing my routine from 3x/week to 4x/week. What is happening now is that I am so bored out of my mind on off-days, that I do long cardio or intervalls, and then my lifting suffers. So I might as well add a fourth day. At the moment I am doing 3x4 exercises (1Squat, 1-2Push 1-2Pull). Now I am gonna go with 4x3-4 exercises, basically going up from 12 to around 14 a week. I tried for weeks to come up with a clever plan on how to distribute the exercises without a upper/lower split or sth. like that (I am sold on whole-body workouts), but it just doesn't work, I have to test this shit in practice. I assume I have to train smart and cannot follow a completely strict routine, but have to change intensity and volume around a little bit. But it should be doable. And I am just gonna add 15-25 minutes of easy cardio at the end of every workout (if I have time), that should burn some extra calories and don't hinder my progress as much.
Today's workout: Assisted-Chins: 5-4-3-3@75 (slow but steady progress) Squat 177,5kg x 5 Push Press: 70kg 5-5-5-5 (easy, building up SS-style)
@sJarl: what does your workout week look like when you are on Coan-Phillipi?
Damn swimming is so hard haha. I swam for 35 minutes today and I am exhausted. I guess that is from lifting heavy and doing no cardio ha. I will get there though. I made a blog about my progress and reasons to why and how I am joining the Navy. http://www.teamliquid.net/blogs/viewblog.php?id=269870 thats the link to the blog if anyone is interested in reading it.
I've been having some pain in my left hip while going past parallel on my squats for a few weeks now. It's worst when I'm doing warm up sets with the bar and light weight, then normally it goes away. Except today it was bothering me so much that I kept the weight down and skipped my last set. I'm going to keep icing and stretching it but I think I'm going to have to skip the squats for a week or two if it doesn't improve by Thursday.
I hope it doesn't turn into a chronic injury what happened to my knees from running. I really need to start listening to my body sooner and stop toughing it out when I shouldn't.
On September 28 2011 07:34 Malinor wrote: I am changing my routine from 3x/week to 4x/week. What is happening now is that I am so bored out of my mind on off-days, that I do long cardio or intervalls, and then my lifting suffers. So I might as well add a fourth day. At the moment I am doing 3x4 exercises (1Squat, 1-2Push 1-2Pull). Now I am gonna go with 4x3-4 exercises, basically going up from 12 to around 14 a week. I tried for weeks to come up with a clever plan on how to distribute the exercises without a upper/lower split or sth. like that (I am sold on whole-body workouts), but it just doesn't work, I have to test this shit in practice. I assume I have to train smart and cannot follow a completely strict routine, but have to change intensity and volume around a little bit. But it should be doable. And I am just gonna add 15-25 minutes of easy cardio at the end of every workout (if I have time), that should burn some extra calories and don't hinder my progress as much.
Today's workout: Assisted-Chins: 5-4-3-3@75 (slow but steady progress) Squat 177,5kg x 5 Push Press: 70kg 5-5-5-5 (easy, building up SS-style)
@sJarl: what does your workout week look like when you are on Coan-Phillipi?
My workout week won't have a set in stone structure. Coan-Phillipi kinda makes that impossible.
Ideally it would be something like: Deadlift, rest, Bench, rest, Squat, Jerk, rest. Or something like that. But I plan to use this after C/P ends and then it will be more consistent.
Also, went to the gym with my gf and showed her the wonders of low-bar squatting, benching and deadlifting! She actually picked it up super fast. Going to be interesting.
On September 27 2011 14:53 Froadac wrote: Mom is still bitching about lack of cardio. Advice?
Go for a small run once a week with some bro's, run a mile, chill out. OR take a girl for a walk. Bitches love walks.
haha. I'd love to hear the story behind this.
Good stuff! .
he took a bitch for a walk. and she loved it!
good to see everyone progressing and becoming huge monsters! i've made some progress as well recently. most notably 125kg squat 5-4-4. i've squatted more before but due to extensive breaks I was forced to reset to 100k recently. now trying to get my squat numbers up while maintaining bodyweight (85kg) or even lose some fat. going quite well so far!
up next: 155kg deadlift! (old PR is 180kg T_T but that was at 90kg bodyweight)
Race you to 130kg Squat go?
I'm 76-80kg most days on BW tho. :o
lol I'm now lighter than you?? (BW = 72kg)
in other news, I have nearly zero routine now. I do what I want when I feel like it lol. Not sure if this is good or bad (probably bad).
On September 27 2011 14:53 Froadac wrote: Mom is still bitching about lack of cardio. Advice?
Go for a small run once a week with some bro's, run a mile, chill out. OR take a girl for a walk. Bitches love walks.
haha. I'd love to hear the story behind this.
Good stuff! .
he took a bitch for a walk. and she loved it!
good to see everyone progressing and becoming huge monsters! i've made some progress as well recently. most notably 125kg squat 5-4-4. i've squatted more before but due to extensive breaks I was forced to reset to 100k recently. now trying to get my squat numbers up while maintaining bodyweight (85kg) or even lose some fat. going quite well so far!
up next: 155kg deadlift! (old PR is 180kg T_T but that was at 90kg bodyweight)
Race you to 130kg Squat go?
I'm 76-80kg most days on BW tho. :o
lol I'm now lighter than you?? (BW = 72kg)
in other news, I have nearly zero routine now. I do what I want when I feel like it lol. Not sure if this is good or bad (probably bad).
You should log your training session in a notebook haji.
On September 27 2011 14:53 Froadac wrote: Mom is still bitching about lack of cardio. Advice?
Go for a small run once a week with some bro's, run a mile, chill out. OR take a girl for a walk. Bitches love walks.
haha. I'd love to hear the story behind this.
Good stuff! .
he took a bitch for a walk. and she loved it!
good to see everyone progressing and becoming huge monsters! i've made some progress as well recently. most notably 125kg squat 5-4-4. i've squatted more before but due to extensive breaks I was forced to reset to 100k recently. now trying to get my squat numbers up while maintaining bodyweight (85kg) or even lose some fat. going quite well so far!
up next: 155kg deadlift! (old PR is 180kg T_T but that was at 90kg bodyweight)
Race you to 130kg Squat go?
I'm 76-80kg most days on BW tho. :o
lol I'm now lighter than you?? (BW = 72kg)
in other news, I have nearly zero routine now. I do what I want when I feel like it lol. Not sure if this is good or bad (probably bad).
You should log your training session in a notebook haji.
Hmm why doesn't he have a bullet point for missing out workouts? That is my worst example of fuckarounditis. Three times a week is becoming the exceptions instead of the rule.
On September 27 2011 14:53 Froadac wrote: Mom is still bitching about lack of cardio. Advice?
Go for a small run once a week with some bro's, run a mile, chill out. OR take a girl for a walk. Bitches love walks.
haha. I'd love to hear the story behind this.
Good stuff! .
he took a bitch for a walk. and she loved it!
good to see everyone progressing and becoming huge monsters! i've made some progress as well recently. most notably 125kg squat 5-4-4. i've squatted more before but due to extensive breaks I was forced to reset to 100k recently. now trying to get my squat numbers up while maintaining bodyweight (85kg) or even lose some fat. going quite well so far!
up next: 155kg deadlift! (old PR is 180kg T_T but that was at 90kg bodyweight)
Race you to 130kg Squat go?
I'm 76-80kg most days on BW tho. :o
lol I'm now lighter than you?? (BW = 72kg)
in other news, I have nearly zero routine now. I do what I want when I feel like it lol. Not sure if this is good or bad (probably bad).
You should log your training session in a notebook haji.
FWIW, current numbers at somewhere between 70kg and 72kg: (They kinda suck X_X)
Squat: 295lbs 1x3 Bench: 235lbs 3x5 Incline Bench: 165lbs 1x3 Hang Snatch: 105lbs Hang Clean: 125lbs Pull Ups: BW 1x15 Chin Ups: BW 1x10 Deadlift: 275lbs 1x5 (haven't really pushed myself at all after resetting from 380lbs)
impressive numbers! that link doesnt help much though
today's workout: front squat: 95kg 5-5-4 (had trouble getting air in the last set so I stopped at 4 reps) bench press: 87.5kg 5-5-5 easy enough! deadlift: 155kg 5-4
deaflifts always wear me out so much T_T now I have to go to work tired and exhausted!
Alright motherfuckers (seriously though, I love you all). I joined a crossfit gym today because my addictive personality requires a 5-6 day training routine. If I keep doing this 3 times a week training thing I'm going to keep drinking and taking drugs in my off days. I can't seem to stop. Unfortunately I can't do the introduction course until the end of October as they are fully booked out.
BUT! I am more excited about this than the first time I saw a girl nekkid and I knew I was going to get to stick it in. I shit you not.
I went to my own gym so hyped I broke a couple of personal records.
Deadlift 3 x 165kg(365lb) I easily had the psyche to do 170kg(375lb)x1 I reckon. Also 5x90kg(198lb) bench.
And did a few quick sets of 60kg clean and presses for fun.
I'm now gonna take a shower, roast some sweet potatoes, fry up 5 eggs add some cottage cheese and an avocado and devour that shit.
EPT
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