On February 16 2012 11:29 Daigomi wrote: Holy shit Celltech, it's sick how even we are at the moment.
My weight: 85kg
Squat: 107kg x 5 Deadlift: 145kg x 3 / 140kg x 5 Bench: 72kg x 5 Press: 55kg x 4 / 52kg x 5
Don't do cleans though. You are literally one session behind or in front of me with every exercise and we weigh almost exactly the same as well.
I guess I'm the odd one for having a much higher squat and bench relative to my DL and press. My DL was prob my best lift when I started but now it seems like it's the worst of the big 3 relatively speaking. (to put it in perspective, my work weights were 315 DL, 275 squat, and 195 bench in lbs) Presses don't count
Dai you should give oly lifting a shot. It's super fun :D
Haha, one of the things I'm hoping weightlifting will teach me is perseverance which is probably the main reason I haven't started oly lifting yet. If I did oly lifting, I would replace chin-ups with something like power cleans. However, chin-ups is the exercise I'm making the least progress in at the moment, so I don't want to be a quitter and swap it out. I might swap it out once I get comfortable doing 3x5 chin-ups (with 10kg weighted). That way I won't feel like a quitter :p I'm getting pretty close to reaching a 3x5 on chin-ups. I can now regularly finish my first set, and can get between 4.5 and 4.8 on the second set. The third set is still trashy (+- 3.5), but once I get comfortable finishing the first two sets, the third set will surely follow.
go ahead and add a minute or 2 rest between sets IMO
On February 16 2012 11:29 Daigomi wrote: Holy shit Celltech, it's sick how even we are at the moment.
My weight: 85kg
Squat: 107kg x 5 Deadlift: 145kg x 3 / 140kg x 5 Bench: 72kg x 5 Press: 55kg x 4 / 52kg x 5
Don't do cleans though. You are literally one session behind or in front of me with every exercise and we weigh almost exactly the same as well.
I guess I'm the odd one for having a much higher squat and bench relative to my DL and press. My DL was prob my best lift when I started but now it seems like it's the worst of the big 3 relatively speaking. (to put it in perspective, my work weights were 315 DL, 275 squat, and 195 bench in lbs) Presses don't count
Dai you should give oly lifting a shot. It's super fun :D
Haha, one of the things I'm hoping weightlifting will teach me is perseverance which is probably the main reason I haven't started oly lifting yet. If I did oly lifting, I would replace chin-ups with something like power cleans. However, chin-ups is the exercise I'm making the least progress in at the moment, so I don't want to be a quitter and swap it out. I might swap it out once I get comfortable doing 3x5 chin-ups (with 10kg weighted). That way I won't feel like a quitter :p I'm getting pretty close to reaching a 3x5 on chin-ups. I can now regularly finish my first set, and can get between 4.5 and 4.8 on the second set. The third set is still trashy (+- 3.5), but once I get comfortable finishing the first two sets, the third set will surely follow.
go ahead and add a minute or 2 rest between sets IMO
I rest a good 2-4 minutes between sets. In general, I take the gym sessions fairly comfortably, resting between every set. That's one of the things I enjoy about SS. The volume of exercise is quite low, so there's no need to rush between sets.
On February 16 2012 11:29 Daigomi wrote: Holy shit Celltech, it's sick how even we are at the moment.
My weight: 85kg
Squat: 107kg x 5 Deadlift: 145kg x 3 / 140kg x 5 Bench: 72kg x 5 Press: 55kg x 4 / 52kg x 5
Don't do cleans though. You are literally one session behind or in front of me with every exercise and we weigh almost exactly the same as well.
I guess I'm the odd one for having a much higher squat and bench relative to my DL and press. My DL was prob my best lift when I started but now it seems like it's the worst of the big 3 relatively speaking. (to put it in perspective, my work weights were 315 DL, 275 squat, and 195 bench in lbs) Presses don't count
Dai you should give oly lifting a shot. It's super fun :D
Haha, one of the things I'm hoping weightlifting will teach me is perseverance which is probably the main reason I haven't started oly lifting yet. If I did oly lifting, I would replace chin-ups with something like power cleans. However, chin-ups is the exercise I'm making the least progress in at the moment, so I don't want to be a quitter and swap it out. I might swap it out once I get comfortable doing 3x5 chin-ups (with 10kg weighted). That way I won't feel like a quitter :p I'm getting pretty close to reaching a 3x5 on chin-ups. I can now regularly finish my first set, and can get between 4.5 and 4.8 on the second set. The third set is still trashy (+- 3.5), but once I get comfortable finishing the first two sets, the third set will surely follow.
go ahead and add a minute or 2 rest between sets IMO
I rest a good 2-4 minutes between sets. In general, I take the gym sessions fairly comfortably, resting between every set. That's one of the things I enjoy about SS. The volume of exercise is quite low, so there's no need to rush between sets.
You can alternate cleans and chins, you don't have to do chin-ups every workout to make progress imo. As for the chin-ups, try resting a full 5 minutes between each set so you can get it done. Think about it: you spend 5 more minutes to make sure you finish each set or you don't rest enough and have to wait 48 hours to try again.
On February 16 2012 11:29 Daigomi wrote: Holy shit Celltech, it's sick how even we are at the moment.
My weight: 85kg
Squat: 107kg x 5 Deadlift: 145kg x 3 / 140kg x 5 Bench: 72kg x 5 Press: 55kg x 4 / 52kg x 5
Don't do cleans though. You are literally one session behind or in front of me with every exercise and we weigh almost exactly the same as well.
I guess I'm the odd one for having a much higher squat and bench relative to my DL and press. My DL was prob my best lift when I started but now it seems like it's the worst of the big 3 relatively speaking. (to put it in perspective, my work weights were 315 DL, 275 squat, and 195 bench in lbs) Presses don't count
Dai you should give oly lifting a shot. It's super fun :D
Haha, one of the things I'm hoping weightlifting will teach me is perseverance which is probably the main reason I haven't started oly lifting yet. If I did oly lifting, I would replace chin-ups with something like power cleans. However, chin-ups is the exercise I'm making the least progress in at the moment, so I don't want to be a quitter and swap it out. I might swap it out once I get comfortable doing 3x5 chin-ups (with 10kg weighted). That way I won't feel like a quitter :p I'm getting pretty close to reaching a 3x5 on chin-ups. I can now regularly finish my first set, and can get between 4.5 and 4.8 on the second set. The third set is still trashy (+- 3.5), but once I get comfortable finishing the first two sets, the third set will surely follow.
go ahead and add a minute or 2 rest between sets IMO
I rest a good 2-4 minutes between sets. In general, I take the gym sessions fairly comfortably, resting between every set. That's one of the things I enjoy about SS. The volume of exercise is quite low, so there's no need to rush between sets.
You can alternate cleans and chins, you don't have to do chin-ups every workout to make progress imo. As for the chin-ups, try resting a full 5 minutes between each set so you can get it done. Think about it: you spend 5 more minutes to make sure you finish each set or you don't rest enough and have to wait 48 hours to try again.
I'm not sure if resting more than what I do already helps. I've decided to do a fourth set after completing my squats (so a good 20 minutes later) a few times, and the fourth set is always completely useless (2 reps max).
I think the biggest problem I have with chin-ups at the moment is that I do them on the same day as bench, and every bench session I currently have is to exhaustion. However, my goal is to get to 82kgs bench by 15 April, which should be doable, so the moment I reach that goal I'll start my sessions with chin-ups and end with bench. I'm also busy losing weight, so all in all I'm pretty confident that I'll see improvement in chin-ups soon.
Either way, I'm reaching all my long term goals in the next two months so I'll reassess my schedule once that happens.
I'm going to attempt to squat tomorrow again even though I still have some neck tightness. I've been massaging my neck and shoulders off and on all day in the hopes of mashing some of the tension away. We'll see how it works. I just don't want to fuck up my squats again. ARGH! I guess give myself a little more time to rest than usual in between sets, including warm-ups.
I fear I will need chalk soon in the next few weeks, but I don't know where to get it around here. Or if my gym allows it. But if they don't then fuck them I'll use it anyway. I get the feeling that all the managers there respect my hard work enough to leave me alone LoL. All I do is come in and lift heavy weights by myself and then stretch out. I've already started bringing my own micro-plates (2.5lb plates) with me as well as a lacrosse ball and random bands and towels for stretching and self-massage work. So they're pretty used to me rolling around on the floor like an itchy dog for 30 minutes after my workout.
On February 17 2012 08:20 Malinor wrote: Weight training has become pretty frustrating the last couple of months, most of my PRs where with an additional 40kg of bodyweight. But now it seems I finally have accepted that and just don't let it get to me. It will be good again when I finally don't need to cut anymore. I will do a high volume routine for squats now (Korte 3x3), I learned that 5-3-1 just has way too low volume for me , and squatting to a daily max went ok, but is too mentally exhausting at the moment. And trying Smolov on a caloric deficit does probably not make mcuh sense. Let's see if I can somehow stop the everlasting downfall of my squat strength.
But at least some exercises become easier. Today I did Dips 5-5-5 @125,7kg BW. That was very sweet, when I get to 3x8 I can start weighted dips. Given that before christmas I could only do three dips for one set, that is pretty sweet progress. I still don't got my first chin-up. I am well above parallel now, but cannot get my head over the bar just yet. I assume it won't take longer than 4 weeks, but progress is very slow, I thought I would be able to do one by now. Still, it will happen soon
Wow, when you'll finish your cut you will be so strong.
On February 16 2012 11:29 Daigomi wrote: Holy shit Celltech, it's sick how even we are at the moment.
My weight: 85kg
Squat: 107kg x 5 Deadlift: 145kg x 3 / 140kg x 5 Bench: 72kg x 5 Press: 55kg x 4 / 52kg x 5
Don't do cleans though. You are literally one session behind or in front of me with every exercise and we weigh almost exactly the same as well.
I guess I'm the odd one for having a much higher squat and bench relative to my DL and press. My DL was prob my best lift when I started but now it seems like it's the worst of the big 3 relatively speaking. (to put it in perspective, my work weights were 315 DL, 275 squat, and 195 bench in lbs) Presses don't count
Dai you should give oly lifting a shot. It's super fun :D
Haha, one of the things I'm hoping weightlifting will teach me is perseverance which is probably the main reason I haven't started oly lifting yet. If I did oly lifting, I would replace chin-ups with something like power cleans. However, chin-ups is the exercise I'm making the least progress in at the moment, so I don't want to be a quitter and swap it out. I might swap it out once I get comfortable doing 3x5 chin-ups (with 10kg weighted). That way I won't feel like a quitter :p I'm getting pretty close to reaching a 3x5 on chin-ups. I can now regularly finish my first set, and can get between 4.5 and 4.8 on the second set. The third set is still trashy (+- 3.5), but once I get comfortable finishing the first two sets, the third set will surely follow.
go ahead and add a minute or 2 rest between sets IMO
I rest a good 2-4 minutes between sets. In general, I take the gym sessions fairly comfortably, resting between every set. That's one of the things I enjoy about SS. The volume of exercise is quite low, so there's no need to rush between sets.
You can alternate cleans and chins, you don't have to do chin-ups every workout to make progress imo. As for the chin-ups, try resting a full 5 minutes between each set so you can get it done. Think about it: you spend 5 more minutes to make sure you finish each set or you don't rest enough and have to wait 48 hours to try again.
I'm not sure if resting more than what I do already helps. I've decided to do a fourth set after completing my squats (so a good 20 minutes later) a few times, and the fourth set is always completely useless (2 reps max).
I think the biggest problem I have with chin-ups at the moment is that I do them on the same day as bench, and every bench session I currently have is to exhaustion. However, my goal is to get to 82kgs bench by 15 April, which should be doable, so the moment I reach that goal I'll start my sessions with chin-ups and end with bench. I'm also busy losing weight, so all in all I'm pretty confident that I'll see improvement in chin-ups soon.
Either way, I'm reaching all my long term goals in the next two months so I'll reassess my schedule once that happens.
You are getting double teamd up there, lol. Seriously, if you cannot do 3x5 weighted, most likely you are simply not strong enough yet. No amount of rest will change that. When I do my negatives, after 3x2 my arms cannot hold me up longer than a fraction of a second, doesn't matter how long I have rested before, my arms are pudding.
That being said, I have found that my Chin-ups are much more productive after OHP compared to Bench Press. You could try that if for some reason you don't progress after a while. Putting them at the beginning of the workout is a waste in my opinion, all your other lifts are negatively effected by it afterwards. They are way harder on my arms than all exercises with barbells/dumbbells could ever be (same with Dips).
This morning I made a 100kg x 5 deadlift. This was one of my goals set at the beginning of the year, so I'm pretty happy. I also had a great experience with my squats. I did about half my warmup sets and it felt awkward and unbalanced as usual, but then I lifted my chest AND looked down and suddenly I found it. Pretty sure this morning signified my first proper set of squats ever, because I was putting the majority of the weight on my thighs rather than my calves. Felt awesome.
And then I bombed bench after 3 reps because for some reason I couldn't find a comfortable position. So, still stuck on 75kg. All the same, very happy with this morning's workout. Feeling extra motivated now that I think I've finally sorted out my diet. Looking forward to next week.
When doing squats, is it terrible to wait a 2 seconds between each rep? I'd been taught before to not stop at all. With the lower rep squats I'm doing now when I did them with no pause at all, the weight wasn't as high and I didn't get the same feeling in the legs afterwards.
Just wondering if I should persist with trying to not have any pause. I think a bit of it may be catching my breath as well.
Of course you can pause. Just when doing it excessively long, the weight on your shoulders will take a toll on you, but there is nothing wrong with refocussing 2-3 seconds between each rep. If adding those seconds would make you fail the set, you are using too much weight.
Felt like crap today, its my 3rd gym session. I decided to add 10 lbs on both of my squat and bench press. I wasn't able to finish the last set of squat and missed 2 reps.
On February 17 2012 21:06 guyabs wrote: Felt like crap today, its my 3rd gym session. I decided to add 10 lbs on both of my squat and bench press. I wasn't able to finish the last set of squat and missed 2 reps.
140lbs
3x5x110lbs bench press 3x5x90lbs squat
be careful about adding 10lbs to bench if you are new to it (or if youre not lol). i done that once and dropped it. also be careful because if your form messes up or you lose stability you can injure yourself. also be careful that, whilst some muscles might be strong for your bench, there might be some muscles that are lagging behind, you can hurt your back etc. anyway
On February 17 2012 20:09 Osmoses wrote: This morning I made a 100kg x 5 deadlift. This was one of my goals set at the beginning of the year, so I'm pretty happy. I also had a great experience with my squats. I did about half my warmup sets and it felt awkward and unbalanced as usual, but then I lifted my chest AND looked down and suddenly I found it. Pretty sure this morning signified my first proper set of squats ever, because I was putting the majority of the weight on my thighs rather than my calves. Felt awesome.
And then I bombed bench after 3 reps because for some reason I couldn't find a comfortable position. So, still stuck on 75kg. All the same, very happy with this morning's workout. Feeling extra motivated now that I think I've finally sorted out my diet. Looking forward to next week.
haha congrats on squat, its a right bitch and takes so long to start getting right haha
On February 17 2012 20:41 Malinor wrote: Of course you can pause. Just when doing it excessively long, the weight on your shoulders will take a toll on you, but there is nothing wrong with refocussing 2-3 seconds between each rep. If adding those seconds would make you fail the set, you are using too much weight.
Ok thanks very much. It's really different to what I'm used to.
On a different topic, I use wrist straps with a hook attached for dead lift, got them for free about a year ago. They never even fit an olympic bar that well, I think maybe they're designed for a smaller one, but worked fine for low weight. I've switched from high reps to lower reps, so went up to 140kg today, and the hooks just bent -.-
Or you could just pull without straps at all. That is what you should do actually. Get some chalk if your hands are sweaty (just get chalk anyway, it is the best available tool for lifting anyway).
EPT
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