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On May 03 2012 03:02 Sneakyz wrote:I haven't really lost much fat since the Progress thread, although I've gained quite a bit of muscle. I gave up cutting when I hurt my shoulder and started Coan/phillipi so gimme a year and I'll post a new pic when I'm properly cut  .
How much do you weigh and how tall are you?
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A year? TT
I'm planning on doing a 3 month progress update sometime in the next few weeks...
Edit: I cannot find this "Progress thread" you speak of.
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On May 03 2012 03:02 Sneakyz wrote:I haven't really lost much fat since the Progress thread, although I've gained quite a bit of muscle. I gave up cutting when I hurt my shoulder and started Coan/phillipi so gimme a year and I'll post a new pic when I'm properly cut .
Ah well if you are a bigger guy or have some bodyfat, that makes more sense. Still, that's probably at least 2x bodyweight, right? Not too shabby.
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On May 02 2012 13:35 AoN.DimSum wrote:bought weights from my gym! also will be building a gym in my friends garage so i have somewhere to lift during the weekdays since im an hour away from my home gym.  $1000 for a full 175kg set! sick deal
Congrats, use this motivation to update the PR thread
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On May 03 2012 02:38 Sneakyz wrote:Show nested quote +On May 03 2012 02:34 Zafrumi wrote:
nice sneaky! I pulled 185x5 today.. feelsgoodman.jpg
@mordek: actually the opposite helps with the pull from the floor: deadlifts from a deficit. stand on a small platform and pull from there nice man, have you kept doing deadlifts every week since CP? I got really tired of them so I needed some time off to remotivate^^.
I'm doing the advanced novice program at the moment, so I deadlift every other wednesday. doing sets of 5 is pretty exhausting compared to just x1 though ^^
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herp derp, stress and workload from school really taking its toll.
no motivation whatsoever 
but, there is a small light ahead.
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Forgot my chalk on deadlift day. Pulled 380 x5 anyways. fuckyeah.jpg
Also, PR on bench press, 3x5 @ 210. It's amazing that less than a year ago, I was terrified of trying to unrack 185.
Edit: Can't believe I forgot to mention this. Halfway through my sets of bench press, I had a sudden onset of blind spot/floater in the middle of my field of vision. Over the course of about half an hour, it slowly moved off to the left side before finally going away. Developed a horrible headache soon afterwards, along with nausea and dizziness...took about an hour for these symptoms to fade. The headache isn't completely gone yet, and the nausea has been replaced by a general groggy/sleepy feeling. Anyone else ever experience something similar?
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Can anybody explain how to create a split routine? Or even better, help me make one that fits my needs?
My bench is a bit lower than 1.5x my BW (3x5), squats and deadlifts about 2x BW (3x5 and 1x5 respectively), and I would continue to build strength, but my problem is my left hip flexor which prevents me from doing squats or deadlifts atm.
The main problem I have is that I'm absolutely clueless when it comes to exercises that are not compound exercises. Thus, I don't know which isolated exercises are effective and which ones I should stay away from. Let alone how I should split these workouts for each week. It's also bit of a challenge since I can only do a limited number of exercises for my legs due to my injury.
Thanks in advance!
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how often do you want to workout a muscle group? once a week? twice a week? i do a once a week split.
Monday - deadlift, shoulder press, pullups/row
Tuesday - bball
Wednesday - curl, lying triceps barbell, reverse curl
Thursday - plyos or bball
Friday - Squat, RDL, DB calf raise
Sat - bench press, barbell incline press, incline db press
Sun - off or plyos or make-up day
Have you tried RDL? you might be able to do them even hurt. I don't go all out on the romanian deadlifts so its usually a little light for me even @ 200lbs This is my whole routine.
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On May 03 2012 08:18 billy5000 wrote:
Can anybody explain how to create a split routine? Or even better, help me make one that fits my needs?
My bench is a bit lower than 1.5x my BW (3x5), squats and deadlifts about 2x BW (3x5 and 1x5 respectively), and I would continue to build strength, but my problem is my left hip flexor which prevents me from doing squats or deadlifts atm.
The main problem I have is that I'm absolutely clueless when it comes to exercises that are not compound exercises. Thus, I don't know which isolated exercises are effective and which ones I should stay away from. Let alone how I should split these workouts for each week. It's also bit of a challenge since I can only do a limited number of exercises for my legs due to my injury.
Thanks in advance!
Take your main lifts - the heavy compounds, and split them up however makes sense to you. Push/Pull, Upper/Lower, each on their own day, whatever. Experiment with rep schemes, figure out what works for you - for example, I love high volume on squats, and it helps me to progress, but on bench it just leads to me hurting myself. After that, try to keep the assistances to a minimum. Figure out your weak points, and add in just one or two exercises that are going to hit that weak point and make it stronger. Re evaluate every so often, and when you stall out on the main lift again, figure out if you need to change your assistances.
Personally, I had good results with Push/Pull. work out every other day, one day is Squat and Squat assistance, OHP and OHP assistance, other day is deadlift and deadlift assistance, Chinup and Chinup assistance. My workouts are usually 5-6 total exercises in a day, each exercise being as heavy volume as 5x8 some days (some of my squats, or rows), or as little as 3x3 (speed/power movements). Splits are cool because they can really be customised to fit your own needs, rather than being one size fits all like SS and similar intro programs.
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Today I benched 112,5kgx5. Last rep was the hardest bench I've ever done without failing, it took like 5 secs for las half of the movement. Felt quite awesome.
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Since I'm done with madcow I decided to grab some progress pics =]
+ Show Spoiler +
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On May 03 2012 04:07 GoTuNk! wrote:Show nested quote +On May 02 2012 13:35 AoN.DimSum wrote:bought weights from my gym! also will be building a gym in my friends garage so i have somewhere to lift during the weekdays since im an hour away from my home gym. $1000 for a full 175kg set! sick deal Congrats, use this motivation to update the PR thread
oh sorry! i will try and do it tomorrow. i only surf tlnet with my phone these days so it is hard to update
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700 lbs + 2 weight trees may be on the way to my house after next monday, depending if I like the plates.
Pumped :D
Now to get a bar and a rack.
Anybody have any experience with rogue bars? I'm thinking of just the Rogue Bar. Simple. Black and chrome. Sexy.
Edit: @eshlow.
I just saw that crazy ass 190x1 dip video you did.
First of all. Damn
Second of all, that set up for your dips was absolutely nuts. I bet the ladies love your dip station in the middle of your kitchen(?) lol
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wow your guys' large numbers make me feel inadequate
i'm deadlifting 205 benching 115 squatting 170.... pounds.
o well basketball season officially over time to start lifting heavy shit more.
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On May 03 2012 13:59 Catch wrote:700 lbs + 2 weight trees may be on the way to my house after next monday, depending if I like the plates. Pumped :D Now to get a bar and a rack. Anybody have any experience with rogue bars? I'm thinking of just the Rogue Bar. Simple. Black and chrome. Sexy. Edit: @eshlow. I just saw that crazy ass 190x1 dip video you did. First of all. Damn Second of all, that set up for your dips was absolutely nuts. I bet the ladies love your dip station in the middle of your kitchen(?) lol
Where do i find this video :D ?
I have been thinking about buying an olympic bar lately. The bar I have now is a 180cm 25mm shitty bar with horrible knurling and no spin. How much difference does it actually make what bar you workout with? I imagine the spin being really good for my olympic lifts, but other than that i dont really know.
Todays workout, actually worked out just after getting up, I suck at that but it was okay:
Squat 109kg 5-5-5 (PR)
OHP 61kg 5-2-3 (this was funny, first set wasn't even that hard but second set was hardest thing ever. That bar would not move an inch. First time trying 61kg, I imagine being stuck here until I start my bulk)
finished with some chins and hamstring work.
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I'm going to be out of college in about two weeks, and most likely won't have access to the gym for about 3 months. I've been doing SS and seeing some progress, and I don't want to lose everything. Hopefully I can conjure something up, but until then I only have 2 10 lb dumbbells >.>. What kinds of workouts should I be doing? Is the bodyweight thread a better place to look?
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On May 03 2012 15:18 unsoundlogic wrote:
I'm going to be out of college in about two weeks, and most likely won't have access to the gym for about 3 months. I've been doing SS and seeing some progress, and I don't want to lose everything. Hopefully I can conjure something up, but until then I only have 2 10 lb dumbbells >.>. What kinds of workouts should I be doing? Is the bodyweight thread a better place to look?
Why won't you have access to a gym?
And yeah, 2 10lb dumbbells are kinda useless so the bodyweight thread would most likely be a better option. Eshlow wrote a book on bodyweight training, from what I've been hearing it is great for constructing a routine and pretty much everything about bodyweighttraining
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On May 03 2012 15:18 unsoundlogic wrote:
I'm going to be out of college in about two weeks, and most likely won't have access to the gym for about 3 months. I've been doing SS and seeing some progress, and I don't want to lose everything. Hopefully I can conjure something up, but until then I only have 2 10 lb dumbbells >.>. What kinds of workouts should I be doing? Is the bodyweight thread a better place to look?
There's no local gym around you that you can go to? Many of them have a discounted rate for the college students who are home for the summer. Failing that, there's no colleges in or around your hometown? Many of them are open during the summer (especially state schools) because they aren't going to be busy with most students at home. If even that doesn't work, see if you can't work something out with your old high school, or another one nearby. Many of those are open to community members, even if the hours are a little hard to work with. I'm sure if you tried, you could make something work out.
Failing all of that, yes, you're better off with bodyweight work than you are with 10 lb dumbbells, but you're going to want to buy a pullups bar and a set of rings, and there's a lot of reading up to be done. Plus it's going to be hard - way harder than SS.
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EPT![[image loading]](http://i.imgur.com/raKAB.jpg)
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