|
On June 09 2012 23:22 kaisr wrote:Show nested quote +On June 09 2012 07:10 mordek wrote:On June 09 2012 06:57 kaisr wrote:
I've been going to the gym for like 8 months now, but my bench has stalled at 190lb since ~Feb. I've taken 3 breaks from gyming consistently: Winter break (3 weeks), reading week (1 week), then ~4 weeks when I went on vacation to Asia in late April. All my other lifts have gone up significantly and the only other lift that has stalled was OHP which I broke through. Currently my PRs for the main lifts are
Squat: 295 1x5 (worked up from 135x10, 225x5, 275x5, 285x5) - since the 4 week break I've worked back up to 275 4x5 and its feeling great
Deadlift 335 1x3 (worked up from 135x10, 225x5, 275x5, 295x3, 315x3, 325x1, 335x3) - I hit this after the break
OHP 125 3x5 - hit this after the break
Bent over barbell rows 175 3x5 - hit this after the break
For assistant lifts I'm doing pullups 8-8-6, chinups 3x8, dips 2x8 (BW+45lb) 1x8 (BW), incline dumbell bench 60 (3x8), dumbell rows (3x8).
But for bench I've failed 190 probably ~8 times where when I fail 3x in a row I reset 20%. The best attempt of 190lb was 1x5, 1x4, I've done lots of 1x4, 1x3s, and 1x5, 1x3s as well. By fail I mean 4 of those 8 times I didnt get a spotter cuz I'm an idiot/was feeling confident and had to have random gym bros come and save me cuz i had to let the bar rest on my chest. I fail at lockout where I get the bar up 1/2-3/4 of the way and then I just don't have enough strength to rack it back up. I'm also on a cut currently, but while that is probably a contributing factor, I don't think its the main reason as all my other lifts are still progressing to my satisfaction.
Basically I'm just wondering what assistant lifts can I do to help with the lockout portion of barbell bench. Or should I do the 5/3/1 workout for only the bench press and continue my current workout for my other lifts where I'm still aiming for between 5-10lb increases/week. Well your presses are going to be the first to stall regardless. And cutting is going to affect those lifts before your others first too I would imagine. It does sound like you've been stuck for a long time. You could try narrow grip bench if it doesn't bother your wrists. Obviously lower the weight for these. I'm sure there's plenty of others too. Have you tried doing some doubles or triples at a higher weight, then going for the 3x5 or 5x5 at 190? Nope, have always stuck to 5x5 and 3x5 for bench, which is why I'm considering using something like a 5/3/1 routine for bench only. But the thing is I think 5/3/1 is for intermediate/advanced lifters which I definitely am not.
I've read if you just hold a weight like 200lb in your case but then don't press it, it helps prepare you and make the 190 feel easier. Not sure that would work for 3x5 though.
|
Question: I've been sick for weeks now. It's been basically the same; sore throat, dry coughing, fatigue and slight headaches, pretty fucking weak in the gym. What should I do? I haven't taken a week off in forever. I'm taking 5k IU of vit. D. at the moment and getting 8+ hours of sleep. What's the fastest and best way to get better?
|
On June 15 2012 07:07 NeedsmoreCELLTECH wrote:
Question: I've been sick for weeks now. It's been basically the same; sore throat, dry coughing, fatigue and slight headaches, pretty fucking weak in the gym. What should I do? I haven't taken a week off in forever. I'm taking 5k IU of vit. D. at the moment and getting 8+ hours of sleep. What's the fastest and best way to get better?
Generally speaking, I like to dose vitamin D up to about 20-30k IU when I feel like I'm starting to get sick.
Though, in your case if you've been taking it the entire time drop it and see if you recover... if 5k is too much for you then it can suppress your immune system.
Take a break from working out. Sleep more. Take some zinc too.
|
On June 15 2012 08:13 eshlow wrote:Show nested quote +On June 15 2012 07:07 NeedsmoreCELLTECH wrote:
Question: I've been sick for weeks now. It's been basically the same; sore throat, dry coughing, fatigue and slight headaches, pretty fucking weak in the gym. What should I do? I haven't taken a week off in forever. I'm taking 5k IU of vit. D. at the moment and getting 8+ hours of sleep. What's the fastest and best way to get better? Generally speaking, I like to dose vitamin D up to about 20-30k IU when I feel like I'm starting to get sick. Though, in your case if you've been taking it the entire time drop it and see if you recover... if 5k is too much for you then it can suppress your immune system. Take a break from working out. Sleep more. Take some zinc too.
Thanks bro.
|
I've tried taking 30K IU D3 always when I've felt sick but doesn't really seem to have helped.
|
|
|
I want to start regulating my diet and follow some of the advice around these parts, but have a few problems with that: a) I don't have a kitchen and b) I don't have time to get one and know I wouldn't use it. I live exclusively off of ordering food and have been for at least 6+ years.
Not talking 100% pizza - I have about 75 places to order from around my apartment and there's some good restaurants on that list too. So I'm willing to stop ordering random stuff and potentially purchase foods from a supermarket that I can prepare without a kitchen (there's a fridge and a microwave in my kitchen - that's it)
I'm also not picky about what I eat either, at all. For all I care, I can buy and eat the exact same thing for a year straight.
Does anyone have any very simple recommendations that can get me started? From what I understand, "low carb" would be best to get started on losing weight and I will start training at the same time as well. So ..if I just eat chicken and salad for a year, I should be alright? 
Only thing that I might not be willing to do: stop drinking milk (and buying a kitchen). I drink tons of milk, with and without coffee. About 1-1.5 Liters a day (3.5% fat). I can cut down on that, but will likely never stop drinking milk altogether.
And please, don't tell me to just get a kitchen and start cooking. That's just not going to happen.
|
On June 17 2012 10:06 rEiGN~ wrote:
I've tried taking 30K IU D3 always when I've felt sick but doesn't really seem to have helped.
If you're not deficient anymore, then it may not help.
Just grab a regular rack and a bench.
Olympic barbells are standard 45 lbs / 22 kg so get one of those. "Regular" can be any type of random stuff so that's why you should avoid it.
DBs are expensive, even the adjustable ones. Only if you have extra money do it
|
On June 17 2012 21:10 Fyrn wrote:I want to start regulating my diet and follow some of the advice around these parts, but have a few problems with that: a) I don't have a kitchen and b) I don't have time to get one and know I wouldn't use it. I live exclusively off of ordering food and have been for at least 6+ years. Not talking 100% pizza - I have about 75 places to order from around my apartment and there's some good restaurants on that list too. So I'm willing to stop ordering random stuff and potentially purchase foods from a supermarket that I can prepare without a kitchen (there's a fridge and a microwave in my kitchen - that's it) I'm also not picky about what I eat either, at all. For all I care, I can buy and eat the exact same thing for a year straight. Does anyone have any very simple recommendations that can get me started? From what I understand, "low carb" would be best to get started on losing weight and I will start training at the same time as well. So ..if I just eat chicken and salad for a year, I should be alright? Only thing that I might not be willing to do: stop drinking milk (and buying a kitchen). I drink tons of milk, with and without coffee. About 1-1.5 Liters a day (3.5% fat). I can cut down on that, but will likely never stop drinking milk altogether. And please, don't tell me to just get a kitchen and start cooking. That's just not going to happen.
I'd buy a grill as you can do lots of stuff with that, or perhaps stir fry stuff if you can do that?
Um, as far as restaurants go what do you have available? It is possible to eat relatively healthy eating fast food but like you said it would have to be more along the lines of salads, maybe stir fry if that's around where you're at, seafood/fish or things of that nature where the food is not significant processed
|
On June 18 2012 00:21 eshlow wrote:Show nested quote +On June 17 2012 10:06 rEiGN~ wrote:
I've tried taking 30K IU D3 always when I've felt sick but doesn't really seem to have helped. If you're not deficient anymore, then it may not help. Just grab a regular rack and a bench. Olympic barbells are standard 45 lbs / 22 kg so get one of those. "Regular" can be any type of random stuff so that's why you should avoid it. DBs are expensive, even the adjustable ones. Only if you have extra money do it
If you are serious about weightlifting I would grab a good barbell. They last for a lifetime and is a good investment. Save money on the bumper plates and dumbbells aren't really necessary.
An olympic barbell by international standards is 20kg btw.
|
On June 18 2012 00:25 eshlow wrote:Show nested quote +On June 17 2012 21:10 Fyrn wrote:I want to start regulating my diet and follow some of the advice around these parts, but have a few problems with that: a) I don't have a kitchen and b) I don't have time to get one and know I wouldn't use it. I live exclusively off of ordering food and have been for at least 6+ years. Not talking 100% pizza - I have about 75 places to order from around my apartment and there's some good restaurants on that list too. So I'm willing to stop ordering random stuff and potentially purchase foods from a supermarket that I can prepare without a kitchen (there's a fridge and a microwave in my kitchen - that's it) I'm also not picky about what I eat either, at all. For all I care, I can buy and eat the exact same thing for a year straight. Does anyone have any very simple recommendations that can get me started? From what I understand, "low carb" would be best to get started on losing weight and I will start training at the same time as well. So ..if I just eat chicken and salad for a year, I should be alright? Only thing that I might not be willing to do: stop drinking milk (and buying a kitchen). I drink tons of milk, with and without coffee. About 1-1.5 Liters a day (3.5% fat). I can cut down on that, but will likely never stop drinking milk altogether. And please, don't tell me to just get a kitchen and start cooking. That's just not going to happen. I'd buy a grill as you can do lots of stuff with that, or perhaps stir fry stuff if you can do that? Um, as far as restaurants go what do you have available? It is possible to eat relatively healthy eating fast food but like you said it would have to be more along the lines of salads, maybe stir fry if that's around where you're at, seafood/fish or things of that nature where the food is not significant processed
Stir fry like in a wok? I could, but I literally have no kitchen (there's not even a sink, as I have no silverware, plates, etc.), so anything beyond putting stuff in a microwave is just going to be painful and annoying.
There was a listing somewhere that listed the percentage of carbs, proteins, etc. that I should eat so I think I'll just start by going to the supermarket and buying premade meals that roughly cover what I'm supposed to eat and spread those throughout the day.
If anyone from Europe (or better Germany) can recommend stuff, that'd be great. I'll probably make a "Hackers Diet Guide" from what I come up with for people who are as reluctant (or unable) as myself to cook
|
Premade meals from supermarket? Good luck with that processed crap.
I can think of microwaved oats or cottage cheese. Also here we have some stores that have warm prepared food, meat and stuff. That's going to be expensive though, but that's what you're asking for if you don't cook your own food.
|
On June 18 2012 03:04 Fyrn wrote:Show nested quote +On June 18 2012 00:25 eshlow wrote:On June 17 2012 21:10 Fyrn wrote:I want to start regulating my diet and follow some of the advice around these parts, but have a few problems with that: a) I don't have a kitchen and b) I don't have time to get one and know I wouldn't use it. I live exclusively off of ordering food and have been for at least 6+ years. Not talking 100% pizza - I have about 75 places to order from around my apartment and there's some good restaurants on that list too. So I'm willing to stop ordering random stuff and potentially purchase foods from a supermarket that I can prepare without a kitchen (there's a fridge and a microwave in my kitchen - that's it) I'm also not picky about what I eat either, at all. For all I care, I can buy and eat the exact same thing for a year straight. Does anyone have any very simple recommendations that can get me started? From what I understand, "low carb" would be best to get started on losing weight and I will start training at the same time as well. So ..if I just eat chicken and salad for a year, I should be alright? Only thing that I might not be willing to do: stop drinking milk (and buying a kitchen). I drink tons of milk, with and without coffee. About 1-1.5 Liters a day (3.5% fat). I can cut down on that, but will likely never stop drinking milk altogether. And please, don't tell me to just get a kitchen and start cooking. That's just not going to happen. I'd buy a grill as you can do lots of stuff with that, or perhaps stir fry stuff if you can do that? Um, as far as restaurants go what do you have available? It is possible to eat relatively healthy eating fast food but like you said it would have to be more along the lines of salads, maybe stir fry if that's around where you're at, seafood/fish or things of that nature where the food is not significant processed Stir fry like in a wok? I could, but I literally have no kitchen (there's not even a sink, as I have no silverware, plates, etc.), so anything beyond putting stuff in a microwave is just going to be painful and annoying. There was a listing somewhere that listed the percentage of carbs, proteins, etc. that I should eat so I think I'll just start by going to the supermarket and buying premade meals that roughly cover what I'm supposed to eat and spread those throughout the day. If anyone from Europe (or better Germany) can recommend stuff, that'd be great. I'll probably make a "Hackers Diet Guide" from what I come up with for people who are as reluctant (or unable) as myself to cook
If I were without kitchen and sink then I would get a portable stove, some silverware, (camping) pans, plates and a washing-up bowl. Should cost like 50-100 euro and takes minimum space as everything can probably be stored in the bowl. Wouldn't want to go without fresh hot food!
|
England2666 Posts
On June 15 2012 07:07 NeedsmoreCELLTECH wrote:
Question: I've been sick for weeks now. It's been basically the same; sore throat, dry coughing, fatigue and slight headaches, pretty fucking weak in the gym. What should I do? I haven't taken a week off in forever. I'm taking 5k IU of vit. D. at the moment and getting 8+ hours of sleep. What's the fastest and best way to get better?
Did you miss any massive amount of sleep recently? When I went to America I did very little sleeping for while. When I got back I thought I was fine because I was sleeping 8 hours and not waking up tired. Turns out I was actually really deep into sleep debt. I didn't realise this for about 10 days and was consistantly ill with similar things to you. Eventually my body made me sleep 15 hours in one night then 16 the next and I was fine.
|
Four days ago, I got a pretty nasty sunburn from spending three or four hours at the pool. It was unpleasant (though not entirely unexpected, given my fair skin), but it's not a problem anymore. My problem is that while the sunburn that covered my back, shoulders, and arms has faded and is clearly healing, there are very painful red welts of some sort on my shoulders that have not healed at all in those four days. They are incredibly sensitive, blister-like entities that are clustered across both shoulders, and are painful even to the very slightest touch. Wearing a shirt causes a constant ache, taking a shower is nearly unbearable, and I can barely get any sleep because lying down is painful.
I have no idea what these welts are, but they're driving me nuts. I didn't think much of them until this morning, when every other sunburned patch of skin began to heal and stop hurting, while my shoulders still feel like they're on fire. I've tried using cold compresses, aloe, and some Tylenol to see if they help, but the effects are minimal.
As usual, Google is offering mixed opinions about what ails me, and I'm more inclined to trust the word of TeamLiquid than some Yahoo! Answers question or self-diagnosis website or whatever. What the hell is going on?
|
It sounds like sun poisoning to me. I'd wait for someone else a bit more experienced to respond, but just something you can look at in the mean time.
|
Alright, I'll take a look at that, then. Happy birthday, by the way.
|
On June 21 2012 04:47 Catch wrote:
It sounds like sun poisoning to me. I'd wait for someone else a bit more experienced to respond, but just something you can look at in the mean time.
Sounds like that to me too.
Would get it checked by a dermatologist if it worries him
|
How many IU in a megadose of Vit D?
|
This is regarding protein supplements/shakes, at what point does it become very difficult or impossible for your body to strengthen up without going past an average protein intake with just a regular food diet? I am 80kg and eat on average 60g of protein a day as an aproximation, but some people say that I should be having twice that, I'm just curious how much effect going through with shakes will help me
|
|
|
|
|
|
EPT
