EPT@GoTunk Nice man, congratz
TL Health and Fitness Initiative 2012 - Page 143
| Forum Index > Sports |
|
Sneakyz
Sweden2361 Posts
@GoTunk Nice man, congratz | ||
|
Zafrumi
Switzerland1272 Posts
On March 26 2012 03:50 Sneakyz wrote: Pulled 195kg deadlift today, smooth lift, no grinding. Quads are my weak point since I can't squat so if I get the bar 5-10cm off the ground I know I'll get the lift. Asked the PT about my knee though so hopefully the exercises and stretches I got help. @GoTunk Nice man, congratz good stuff man! 200 will be ezpz! | ||
|
infinity21
Canada6683 Posts
| ||
|
GuiltyJerk
United States584 Posts
On March 26 2012 05:03 infinity21 wrote: lol never taking advice again from someone I don't know just because they seem strong. What a waste of 4 weeks of my life. Made 0 progress on bench and lost strength in some lifts while having done nothing to help my back recovery. Word of advice: stick to the basic principles of training and stay away from people who advise against it. What were you trying? | ||
|
FFGenerations
7088 Posts
 | ||
|
infinity21
Canada6683 Posts
Day 1: Bench 170x3’s @8-9 Inverted Rows 3 sets 2-3 reps shy of failure Goblet Lunges and Planks Day 2: Bench 180x2’s @8-9 Chin ups 3 sets 2-3 reps shy of failure Goblet Step ups and decline situps Day 3: Bench 190x1’s @8-9 Pullups 3 sets 2-3 reps shy of failure Goblet Squats and Leg Raises How to do it: For the bench, do sets of the prescribed number of reps every 2 minutes or so (you don’t have to watch a clock, but don’t go back to back and don’t take forever. Just make it the same general length for rest periods longer than 90 seconds but less than 3 minutes). Once you reach a point where your rate of perceived exertion is an 8-9, you’re done on the bench. For example, when you do a set of 3 at 170, and think “I’m not sure I could have done 5,” you’re done. Or for a set of 1 at 190, you should always feel very confident you could have done a triple. This won’t always be for the same number of sets, obviously. One day you may not feel great and only get 6. One day you may feel awesome and get 20 before you hit that level of fatigue. That’s fine. However, you should always be able to get at least 5 sets under these parameters. Push each rep as hard as you possibly can. Move up 5 pounds each week. For the pulling, it’s exactly what it sounds like. For the pairing of exercises at the end, do them back to back with no rest for 5 rounds. You should be doing sets of 20 for the leg exercises, and sets of maximum reps/time for the abdominal exercises. Move up in weight for the leg exercises as necessary. Holding weights in the goblet position reinforces good form, and gives your back a lot of time under tension with stimulating but not challenging loads, which is wonderful for recovery. These pairing should be very metabolically taxing without taking away from your recovery for bench workouts too much. The first week will be very tough, but by weeks 2 and 3, your body will catch up with the recovery needs and each week of bench should feel easier than the last. I modified the assistance exercises but kept the bench structure the same and gave the program an honest effort for 4 weeks. When I emailed him yesterday saying that I want to reduce the volume because I'm feeling under-recovered, he starts acting like a child and says how everything is my fault for not following the program (he had full access to my training log and commented on it but never mentioned how my modifications would be a problem) and that I should just quit lifting if this is too hard for me. The program violates a few basic training principles and I should've said no right away but I figured strong guys knew what they were talking about. It also turns out he's a personal trainer.. I feel bad for his clients :/ | ||
|
Sneakyz
Sweden2361 Posts
| ||
Daigomi
South Africa4316 Posts
On March 26 2012 05:16 infinity21 wrote: This is the program he sent me: + Show Spoiler + Day 1: Bench 170x3’s @8-9 Inverted Rows 3 sets 2-3 reps shy of failure Goblet Lunges and Planks Day 2: Bench 180x2’s @8-9 Chin ups 3 sets 2-3 reps shy of failure Goblet Step ups and decline situps Day 3: Bench 190x1’s @8-9 Pullups 3 sets 2-3 reps shy of failure Goblet Squats and Leg Raises How to do it: For the bench, do sets of the prescribed number of reps every 2 minutes or so (you don’t have to watch a clock, but don’t go back to back and don’t take forever. Just make it the same general length for rest periods longer than 90 seconds but less than 3 minutes). Once you reach a point where your rate of perceived exertion is an 8-9, you’re done on the bench. For example, when you do a set of 3 at 170, and think “I’m not sure I could have done 5,” you’re done. Or for a set of 1 at 190, you should always feel very confident you could have done a triple. This won’t always be for the same number of sets, obviously. One day you may not feel great and only get 6. One day you may feel awesome and get 20 before you hit that level of fatigue. That’s fine. However, you should always be able to get at least 5 sets under these parameters. Push each rep as hard as you possibly can. Move up 5 pounds each week. For the pulling, it’s exactly what it sounds like. For the pairing of exercises at the end, do them back to back with no rest for 5 rounds. You should be doing sets of 20 for the leg exercises, and sets of maximum reps/time for the abdominal exercises. Move up in weight for the leg exercises as necessary. Holding weights in the goblet position reinforces good form, and gives your back a lot of time under tension with stimulating but not challenging loads, which is wonderful for recovery. These pairing should be very metabolically taxing without taking away from your recovery for bench workouts too much. The first week will be very tough, but by weeks 2 and 3, your body will catch up with the recovery needs and each week of bench should feel easier than the last. I modified the assistance exercises but kept the bench structure the same and gave the program an honest effort for 4 weeks. When I emailed him yesterday saying that I want to reduce the volume because I'm feeling under-recovered, he starts acting like a child and says how everything is my fault for not following the program (he had full access to my training log and commented on it but never mentioned how my modifications would be a problem) and that I should just quit lifting if this is too hard for me. The program violates a few basic training principles and I should've said no right away but I figured strong guys knew what they were talking about. It also turns out he's a personal trainer.. I feel bad for his clients :/ The problem with being strong is that it doesn't take into consideration the effectiveness of their exercise. 90% of the guys in my gym are still stronger than me, but I wouldn't take advice from any of them. Anyone who spends enough time in the gym will get strong eventually. As beginners, our goal is to get strong as efficiently as possible, so that it doesn't take us 10 years of exercise to be able to bench 120kg. It might also be a case of different things being effective at different periods of exercise. What's effective for a guy who's been exercising for 3-4 years might be very ineffective for someone who's only been at it for 6 months. Someone that's strong now doesn't necessarily know what is effective for someone that is still relatively new. | ||
|
infinity21
Canada6683 Posts
On March 26 2012 05:25 Sneakyz wrote: What is the purpose of that program? Just increase your bench press? Yeah. My back injury was (and still is) keeping me from squat/dl/clean so I could only do upper body exercises. @Dai: It's that he gave someone who naturally has bad recovery a program with high volume and medium intensity to use during a cut. Also, I thought about it and the weight scheme makes no sense. Given constant strength, 3 reps at 175 will feel a lot easier than 1 rep at 195. 5 reps at 175 is also harder than 3 reps at 195 going by the perceived exertion. Jumping 10lbs might make sense if I were benching 350 but not when I'm benching 200. | ||
|
Daigomi
South Africa4316 Posts
On March 26 2012 05:37 infinity21 wrote: Yeah. My back injury was (and still is) keeping me from squat/dl/clean so I could only do upper body exercises. @Dai: It's that he gave someone who naturally has bad recovery a program with high volume and medium intensity to use during a cut. Also, I thought about it and the weight scheme makes no sense. Given constant strength, 3 reps at 175 will feel a lot easier than 1 rep at 195. 5 reps at 175 is also harder than 3 reps at 195 going by the perceived exertion. Jumping 10lbs might make sense if I were benching 350 but not when I'm benching 200. Yeah, I was just speaking generally :p I got my one friend who recently started exercising to do SS, and he's constantly telling me things like "this really big guy at gym told me that I should't be doing squats and bench on the same day. I should choose one exercise like bench, and then exhaust my body by doing five different kinds of bench until I can't do reps any more," or "this one guy said that machines are just as good at building muscle but not as dangerous as free weights. he's really big so he probably knows what he is talking about." I keep telling my friend that being big doesn't mean the guy knows what the hell he is doing, it just means that the guy has worked hard and spent a lot of time in the gym. Anyway, if he wants to listen to guys because they are authorities, then surely someone like Rippetoe is more of an authority than a random guy doing bicep curls. Like I said, this is not aimed at your bench program, I'm sure you had good reasons at the time for following the program. I was just commenting on the idea that strong guys know how to exercise effectively. | ||
|
GoTuNk!
Chile4591 Posts
Next week I'm starting a low volume/deadlift only program (+ my bench program) with the goal of pulling a lot of weight. If I can pull a bit more and mantain my bench while losing 3-5kg in the following 8-12 weeks I'll be very satisfied. Also things went very good with girl 1. I actually like her a lot, mb my new gf | ||
|
mordek
United States12705 Posts
 | ||
|
Deleted User 3420
24492 Posts
also im fat now so im losing weight while gaining mah strengths | ||
|
FFGenerations
7088 Posts
| ||
|
mcmartini
Australia1972 Posts
| ||
|
Osmoses
Sweden5302 Posts
Pretty sure I misread the dosage, because if limes had a digestive system what I just drank must have taken more than one logride out of their assholes. I'm thinking I at least doubled the amount of lime-bowels that ought to have gone into my shake. Anyway. Went golfing yesterday. Hurt my right arm a bit because I didn't warm up properly. I find it pretty fucking funny that I do stronglifts at the gym but Golf is where I got my first bonafide injury  OK maybe not bonafide, I just can't use my bicep very well, but I don't use it in any of my lifts so /careface really. Turns out even though I was crying about my bicep like a little girl with a skinned knee and an uncertain feeling of unfairness I finally broke through my bench of 75kg. First five reps I did in one breath and then I cranked out two more. Will level up to 77 next time.Oh yeah and I managed a squat of 68 pretty easily. Hip drive changed everything, I'm no longer gasping for air like... Uuuuuh running out of poignant euphemisms... Like a spring moose-calf that just got his first hard-on. Like that. So I go down to the showers feeling pretty fucking happy with myself. Oh, because, I forgot to mention, I was up until 1AM watching MLG and getting wasted so I broke my bench record not only with a aching right arm but hungover and with less than 5 hour's sleep. Which in my book makes me Marv from Sin City. So I go down to the showers, and I'm getting soaped up and flexing my pecks when I think nobody... Well, not sees, but see and act like they didn't, but they did, and they wish they were me, but they're not, and they jemirin'. That's jelly and mirin, two words I got from 4chan that I mashed together and made OC out of. I'm an innovator, see? Gymbro was showering next to me. Ripped as fuck. As I'm leaving, he calls out "Hey, uh, a tip?". Seeing as how was ripped as fuck, I put on a look of polite interest. He said he'd noticed I was doing starting stronglifts and told me I should get a PT because it's a damn shame to hurt yourself unnecessarily because you don't know what you're doing. I would have been offended, but then I like to think of myself as a pretty objective person, and objectively speaking my form in both deadlift and squat is nowhere near perfect. I mean everything I learned about it I learned from a book. Like a nerd. And nerds don't do deadlifts with perfect form. And I'm already struggling at 102 and 70kg is both those lifts respectively. So instead of getting all offended I asked him if he had any recommendations, and it turns out he did. I've wanted to get a PT specifically for stronglifts but witnessing the asshattery of the ones at my current gym had scared me and the $300 I would have thrown away... away. But I've seen this guy around and he appears to know what he's doing, so any PT he's recommending should be pretty good too. I'll keep you updated on my money's worth. + Show Spoiler + I had to ask him the name of the PT twice, because like I said he struck up this conversation in the shower and my attention was hung on an endless loop which looked something like this:
I'm a little shy. | ||
|
Zafrumi
Switzerland1272 Posts
 (( oh well, i'm happy with the 200kg I pulled last week.now its time to cut! | ||
|
Sneakyz
Sweden2361 Posts
On March 26 2012 19:10 Zafrumi wrote: max deadlift day! went for 205kg but failed two times (( oh well, i'm happy with the 200kg I pulled last week.now its time to cut! That's too bad man, really thought you had a few more kg. But you reached the goal and that's what matters . | ||
|
Zafrumi
Switzerland1272 Posts
On March 26 2012 20:18 Sneakyz wrote: That's too bad man, really thought you had a few more kg. But you reached the goal and that's what matters .yeah i thought so too. but i just wasnt in the right state of mind this morning... if the mind is weak, the body cant lift shit! | ||
|
FFGenerations
7088 Posts
On March 26 2012 17:29 Osmoses wrote: + Show Spoiler + I had to ask him the name of the PT twice, because like I said he struck up this conversation in the shower and my attention was hung on an endless loop which looked something like this:
I'm a little shy. oh god did you look down . whats with that! | ||
| ||
