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Catch
United States616 Posts
Edit: And still have 140 calories before I even meet my caloric intake for the day. If this was Devil May Cry, I'd at least have an S rank. Edit2: Damn, yams are amazing o.o. Now if only I knew how many calories were in one. ...Edit3: Tired after a carb refeed. Due to blood glucose levels right? So that means that I am sensitive to carbs and should go on a lower carb higher fat diet, or do I have that wrong? | ||
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GuiltyJerk
United States584 Posts
On June 01 2012 06:10 Mementoss wrote: I just got some protein powder for a supplement to my diet. It tastes pretty decent. I'm just wondering how much I should take or how much you guys take. It says to take 4 scoops per 500ml water but I have just been taking 2 scoops for 250ml water. Should I only take it on workout days or just once a day? For reference Im 5'8 160. Wouldnt mind gaining a little weight but definitly not a lot, dont care as long as it is not fat. Depends on how much protein you want in a day, check how much protein's in a scoop. If you want to gain some weight though the trick is more calories coupled with high protein, shoot for ~500 calories over maintenance if you wanna gain mass. | ||
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decafchicken
United States20012 Posts
Front squat - 225 275 295 315 335 355 365lb/166kg(4kg PR) and a narrow miss at 375lb/170kg followed by 3x255 265 275 285 and 3x5 at 185 Power CJ - 135 185 225 245 245 255 265 265 Light hang clean work Then got a run around for an hour and a half at rugby practice. I'm going to be like <10% bf by the end of the summer with all this exercise and only eating 3x a day. also got paid so i picked up vit d, fish oil, straps, callous stone, and obviously d3 (gg life) | ||
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phyre112
United States3090 Posts
On May 31 2012 21:20 Daigomi wrote: Haha, everyone is going to recommend you do SS or SL based on what you've said so far. I don't disagree with them either, when I started SS I had never visited a gym in my life before, and it taught me the movements reasonably well in a short period of time. That said, if you want to do the German volume thing, go for it. That way I can see if it works or fails horribly without having to try it myself :D There's a couple legitimate criticisms of SS/SL though. For one thing, you can't honestly tell me that you're going to improve in the squat faster if you're also learning five other exercises, and you're doing 15 reps a day, 45 a week as opposed to focusing 90% on the squat, and doing 50+ reps in a day. Second, you're going to take a long while on SS to get up to a real "working" weight. The first month is not going to be challenging in the program unless you're really REALLY weak. There's not a lot of carry over between the weight you use the first two weeks, and when you start approaching a real 5rm (even 80-90% of your 5rm is a BIG difference in how your body handles than 60%). Having flexibility in your program will help you determine how you respond to intensity vs volume vs whatever, whereas in a straight 3x5 approach you're limited. Personally I felt better and made better progress when I did smolov than I ever did on SS, because when it comes to squats and deadlifts, sets of 7, 8 or 9 reps helped me a LOT more than "strength sets" of 5 ever did. Third, picture yourself as a new lifter. You've been reading this thread and seeing all the bigger guys throwing around these numbers that seem HUGE, you've just got a new gym membership, you're ready to go in and start lifting. You get to the gym, and... you're there for 20 minutes and hardly break a sweat. Why stomp all over that enthusiasm, when a new lifter is capable of doing more? They're not using weights yet that really tax the muscles or CNS, so what's the harm in doing extra sets and reps? Sure, form is going to break down over 10 sets of 10... So lower the weight, or do 10 sets RPT, or whatever might squeeze some more work out of you. Personally I don't like SS. There are a few good things that you can learn from it (how to work past a plateau, the right mindset to approach a weight with) but I really wish I hadn't spent as much time with it as I did, because I've seen better results and had a better time in the gym since I stopped using it. On June 01 2012 04:39 kakaman wrote: http://www.ncbi.nlm.nih.gov/pubmed/21291246 I'm not sure I agree with this, I always felt running to be boring as hell, but lifting in a gym to be very difficult and something to push myself. Study mentions that this was only tested over single bouts of exercise, so I would assume that the subjects to the study aren't the same as your typical TLHF poster. They're the kind of person who goes to "exercise" without having any real plan, and without pushing themselves or progressing, but rather comes in and runs a couple times a week because it's supposed to be a good thing for you to do. I definitely agree though that just being in a gym makes me feel better about my day. On June 01 2012 06:10 Mementoss wrote: I just got some protein powder for a supplement to my diet. It tastes pretty decent. I'm just wondering how much I should take or how much you guys take. It says to take 4 scoops per 500ml water but I have just been taking 2 scoops for 250ml water. Should I only take it on workout days or just once a day? For reference Im 5'8 160. Wouldnt mind gaining a little weight but definitly not a lot, dont care as long as it is not fat. Figure out your calories for maintaining body weight, figure out how many calories you're getting in your regular diet (and how much protein) and use this to make up anything that you're not already getting. Just go a little over maintenance to gain weight, little under to lose it, and keep protein nice and high either way. Also, I find most protein powders taste better in milk than water, so possibly something to try out there! | ||
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ShadowDrgn
United States2497 Posts
On June 01 2012 10:59 phyre112 wrote: Third, picture yourself as a new lifter. You've been reading this thread and seeing all the bigger guys throwing around these numbers that seem HUGE, you've just got a new gym membership, you're ready to go in and start lifting. You get to the gym, and... you're there for 20 minutes and hardly break a sweat. Why stomp all over that enthusiasm, when a new lifter is capable of doing more? They're not using weights yet that really tax the muscles or CNS, so what's the harm in doing extra sets and reps? I think a common reason people fail exercise programs early is because they overdo it when they start and then spend 3 days unable to move due to soreness. SS does start very low and there's certainly room for beginners to add more sets and reps without stressing themselves, but the point of SS is that it's an easy-to-follow program for people who don't know enough to create their own. This is why Rippetoe is always so vocal against people fucking with the program. Are there better, more specifically-tailored programs than SS? Sure. Are there better, simpler programs than SS? No way. You can look back on SS now and think you were wasting your time, but it only seems that way because you have so much more knowledge than you did when you started. It's better to push newbies into the gym with a good beginner program than have them spend months/years trying to research the "perfect workout" online. I think we can all agree that doing anything is better than doing nothing exercise-wise. | ||
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Osmoses
Sweden5302 Posts
GVT squats today. Started out light as squats is the one movement I have the most difficulty with. 30kg, managed 80 reps with "decent" form. I filmed myself during the 6th and the 8th, and I have serious buttwink issues. Basically I'm still inflexible, and when I get to the bottom and my back goes out of it's arch everything suddenly becomes 100% harder. Gotta work on that. Also, I must be retarded. Every single time I'm not setting PRs or being a beast, I start seriously wondering if I'm not a little girl in disguise, doing everything wrong I could possibly do wrong... And every time it takes me about half an hour to remember that I've been on a cut for 4 months and have lost more than 20lbs of fat. I need to cut myself some slack oO Aaanyway, gonna go out to buy lifting shoes this weekend. I'm gonna keep up with my flexibility shit, I just don't want to hurt myself while I'm getting there. | ||
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FFGenerations
7088 Posts
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YoucriedWolf
Sweden1456 Posts
And because you are all starcraft players I also know that you have awsome decision making which means that you also know that your be or not to be this little imaginary girl does nothing what so ever in effecting the outcome of you picking up those weights and lifting them. | ||
Daigomi
South Africa4316 Posts
On June 01 2012 10:59 phyre112 wrote: There's a couple legitimate criticisms of SS/SL though. For one thing, you can't honestly tell me that you're going to improve in the squat faster if you're also learning five other exercises, and you're doing 15 reps a day, 45 a week as opposed to focusing 90% on the squat, and doing 50+ reps in a day. Second, you're going to take a long while on SS to get up to a real "working" weight. The first month is not going to be challenging in the program unless you're really REALLY weak. There's not a lot of carry over between the weight you use the first two weeks, and when you start approaching a real 5rm (even 80-90% of your 5rm is a BIG difference in how your body handles than 60%). Having flexibility in your program will help you determine how you respond to intensity vs volume vs whatever, whereas in a straight 3x5 approach you're limited. Personally I felt better and made better progress when I did smolov than I ever did on SS, because when it comes to squats and deadlifts, sets of 7, 8 or 9 reps helped me a LOT more than "strength sets" of 5 ever did. Third, picture yourself as a new lifter. You've been reading this thread and seeing all the bigger guys throwing around these numbers that seem HUGE, you've just got a new gym membership, you're ready to go in and start lifting. You get to the gym, and... you're there for 20 minutes and hardly break a sweat. Why stomp all over that enthusiasm, when a new lifter is capable of doing more? They're not using weights yet that really tax the muscles or CNS, so what's the harm in doing extra sets and reps? Sure, form is going to break down over 10 sets of 10... So lower the weight, or do 10 sets RPT, or whatever might squeeze some more work out of you. Personally I don't like SS. There are a few good things that you can learn from it (how to work past a plateau, the right mindset to approach a weight with) but I really wish I hadn't spent as much time with it as I did, because I've seen better results and had a better time in the gym since I stopped using it. To be honest, I disagree with pretty much all your criticisms. I don't think SS is perfect, but I don't agree with the problems you mention. 1. The point of SS (and most people going to gym) is not to improve squat the fastest, it's to gain general strength the fastest. Sure, by doing only squats and 50+ reps a day you'll improve your squat technique faster, but at the expense of bench, deadlift, press and power cleans. This also seems to assume that you need to do hundreds of squats to get the basic techniue down. Personally I think 50 squats should be enough for anyone to get the basic technique, and after that it's important to learn how to maintain that technique under a heavy load which SS does better than high volume low weight training. Furthermore, and more importanly, training 90% squats would be very inefficient. It's equivalent to having a bronze league SC2 player play micro maps for his first two months. Sure, he'll probably be able to out-micro most other bronze leaguers, but overall he'll be a much weaker player because he's never had to macro, multi-task, or make strategic decisions. Any form of exercise has seriously diminishing returns which is why it's inefficient to focus on a single exercise when you're starting out. 2. This is just completely wrong. It's true for SL (more on that later), but in SS you use the first session to find something close to your working weight (the point where the bar slows down), and from there on out you add weight every session. The only reason you keep on adding so much weight in the beginning is because you get stronger very quickly and your technique improves rapidly. This means your working weight moves up constantly, but that would be the same for most (good) programs. Personally, I prefer SL's approach to adding weight to the bar where you start the first session with a really light weight. Everyone knows how dangerous bad form can be, so to me, it seems better to start it off on a light weight so that you can spend two or so weeks sorting out the technique rather than pushing yourself from day one and picking up an injury. In the end, weightlifting is a marathon rather than a sprint so what exactly you do in the first two weeks doesn't matter too much as long as you build a basis for further gains. 3. First off, your numbers are way off on this one. Rippetoe suggests a minimum of a 3 minute break between work sets so assuming you're strictly following SS, that's 27 minutes just in breaks. Furthermore, sets often take close to a minute each, so that's a further 10 minues per session, and then you still have at least 6 sets of warm-ups between the three exercises and the loading/unloading of weights. If you're taking anything less than 45 minutes to complete a session, you're probably not resting enough. To add to that, as mentioned already, you start SS off somewhere close to your work weight, generally with exercises you've never done before, so even the first couple of weeks will be reasonably straining. My friend used to have a pretty big legpress (like 220-250kg). On his first session squatting with us, we had him squat 60kg and he couldn't walk the next day because of DOMS (2 months later and he's now squatting 127.5kg 3x5). I could barely move for the first two weeks of SL because of DOMS. Honestly, to a novice, even a squat with just the bar will be a significant strain, and "light" deadlifts can tire out even experienced lifters. That said, I don't think there's anything wrong with doing a few extra sets (especially lighter sets) when you're starting out, if you feel up to it, but I also don't think it's necessary. If someone wants to do it then let them go for it, but it's definitely not a flaw in SS that Rippetoe excluded it. For most novices, the first sessions will be some of the most straining ones. Finally, everybody has different results on different programs so I can understand it if SS didn't work for you. That said, it seems to work incredibly well for most beginners. That's why so many people in this thread recommend it. That's why I support it. I've gotten four of my friends to join me on SS and it's been insanely effective for four of us, while the other guy only exercises like once every two weeks so it hasn't worked out that well for him. EDIT: Oops, longer than I intended. Sorry! | ||
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decafchicken
United States20012 Posts
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GoTuNk!
Chile4591 Posts
Also its amazing how bad I'm at CoD given I'm so good at bw (Different games, still video games). Fucking aim its impossible, if I don't kill people without being seen I just die. I can't win melee fight ;(. Reminds me of my squat/snatch relationship :p | ||
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Velocirapture
United States983 Posts
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Autofire2
Pakistan290 Posts
I can tell you SS was fantastic for me, and I definitely fall on the lower end of the spectrum of lifters here. I've been in and out of the gym since high school, bored out of my mind, never knowing what to do, hearing tons of different advice. But mostly I was just really good at making excuses not to go to the gym and once there, good at mucking about. Then I was unemployed (which lasted a couple months) and to help keep my self esteem from plummetting, I read Eschlow's thread and got the SS book. Its been about 8 months since then and im so much healthier than I used to be. I'm sure I could have improved my squat faster or my BP faster if I stumbled onto this or that program. But SS means I now hate missing the gym, I'm not afraid of adding on weights when I feel i can handle it, Im stronger, I'm healthier and I KNOW so much more about strength, bodybuilding etc. The trainer at the gym was really happy to meet someone who was following a strength program and he told me that I'd find it easy to pick up a more "targeted" program for bodybuilding or whatever if I wanted to because I had developed a good foundation. And that's where SS really shines. It's the macro of weightlifting, I feel. It develops strength, discipline and mindset which you can then apply to any other program. | ||
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GoTuNk!
Chile4591 Posts
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Vitruvian
United States168 Posts
"Have you ever seen this guy squat?" "Omg, yeah, 350 lbs ALL THE WAY TO THE GROUND." "It's crazy, when I squat I look like this- *does a quarter squat and lols*" fuckyeah.jpg | ||
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Malinor
Germany4721 Posts
On June 02 2012 02:43 GoTuNk! wrote: Sup, at my brothers house cutting for the competition. Already Down from 76,15 to 74,6 so I'm gonna take a break given I can't weight in yet. One poop, one pee and 1 more hot both should be enough to lose the remaining. Also its amazing how bad I'm at CoD given I'm so good at bw (Different games, still video games). Fucking aim its impossible, if I don't kill people without being seen I just die. I can't win melee fight ;(. Reminds me of my squat/snatch relationship :p I was pretty good in BW back in 2000 (took games off Fisheye and the likes back then), but when I was playing CS at LANs, I was the laughing stock for everyone around. I trained a couple of hours and finished with stats like -1 / 15 against mediocre competition. First person shooters are a mystery to me, there is no talent to be found. Good luck with your competition. | ||
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decafchicken
United States20012 Posts
On June 02 2012 07:20 Malinor wrote: I was pretty good in BW back in 2000 (took games off Fisheye and the likes back then), but when I was playing CS at LANs, I was the laughing stock for everyone around. I trained a couple of hours and finished with stats like -1 / 15 against mediocre competition. First person shooters are a mystery to me, there is no talent to be found. Good luck with your competition. old school bw name dropping ftw On June 02 2012 06:24 Vitruvian wrote: Overheard this conversation about me on the basketball court today: "Have you ever seen this guy squat?" "Omg, yeah, 350 lbs ALL THE WAY TO THE GROUND." "It's crazy, when I squat I look like this- *does a quarter squat and lols*" fuckyeah.jpg hahah sick. When i loaded up 365 for my squat bar one of the crossfit girls just looked over and started shaking her head in disbelief lols On June 02 2012 05:29 Autofire2 wrote: Well I'm not very qualified but: I can tell you SS was fantastic for me, and I definitely fall on the lower end of the spectrum of lifters here. I've been in and out of the gym since high school, bored out of my mind, never knowing what to do, hearing tons of different advice. But mostly I was just really good at making excuses not to go to the gym and once there, good at mucking about. Then I was unemployed (which lasted a couple months) and to help keep my self esteem from plummetting, I read Eschlow's thread and got the SS book. Its been about 8 months since then and im so much healthier than I used to be. I'm sure I could have improved my squat faster or my BP faster if I stumbled onto this or that program. But SS means I now hate missing the gym, I'm not afraid of adding on weights when I feel i can handle it, Im stronger, I'm healthier and I KNOW so much more about strength, bodybuilding etc. The trainer at the gym was really happy to meet someone who was following a strength program and he told me that I'd find it easy to pick up a more "targeted" program for bodybuilding or whatever if I wanted to because I had developed a good foundation. And that's where SS really shines. It's the macro of weightlifting, I feel. It develops strength, discipline and mindset which you can then apply to any other program. Nice post about the benefits of working out and sticking to it! | ||
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decafchicken
United States20012 Posts
Back squat - 225 315 365 385 405 425x then 3x285 305 315 335 355 (oops forgot to do my light sets for 3x5 >< ) Various pause hang/power/full snatches at 135. Rest day tomorrow will be good, i'll hit up the gym again on sunday | ||
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funkie
Venezuela9374 Posts
but no. Squat: 155kg x 3 x 5 (PR). PowerClean: 75 x 5 x 3 Clean and Jerk: 60kg x 3 x 2 / 65kg x 2 x 3 / 70kg x 1 x 3 plus! picture  .![[image loading]](http://i.imgur.com/R7pdQ.jpg) | ||
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shawster
Canada2485 Posts
On June 02 2012 06:24 Vitruvian wrote: Overheard this conversation about me on the basketball court today: "Have you ever seen this guy squat?" "Omg, yeah, 350 lbs ALL THE WAY TO THE GROUND." "It's crazy, when I squat I look like this- *does a quarter squat and lols*" fuckyeah.jpg oh man i hope that that'll happen to me one day. i finally made some form break through today on the squat. found out my knee pain was from not sitting back enough and knees not pushed out. sat back and squatted parallel today but still need to push my knees out. 205lb stupid bench press not increasing. tried 110 and only managed one set, had to go down to 105. next time i go with a buddy im getting him to film me powerclean went up today. still need to increase fluency of the exercise in general. and damn does anyone else find doing 5 sets of 3 power cleans exhausting? i'm sweating like crazy after. 122lb funkie that's a massssssive squat holy. grats on the pr | ||
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