On September 01 2013 02:55 Osmoses wrote: Aaand webpage done, I could seriously kill for a beer. Maybe not a person but I'd kill the shit out of some pheasants or whatever.
Talking about it makes it worse; do the right thing homeboy. If everything hurts the inflammation from alcohol is extra no bueno. I have this rule that I can only drink if I am on a night out; no day drinking, no casual drinks, if I drink it's to go ham. 5/3/1 with Boring but Big is hard as fuark; but I realised that I absolutely love high volume training and thus I switched to those 20-30set a day BBing routines. It's just such a blast.
First day of 531. Feels good, I like the exhaustion, and the lower weights means my knee doesn't hurt... Much.
I also like how my weekend project is of actual practical use to me, personally. Havent programmed something that I actually used myself since the 90s when I made a script to scrape sites for porn.
I'm at 15% BF right now and I'm losing about 1lb a week (and 0.75mm off my calipers) but I'd like to accelerate that just a wee bit. My target BF is 8% (I'd like to bulk up a bit afterwards). Anyway I was just wondering what supplements (if any) will help me with body re-composition? All I know about is CLA:
The most promising science around CLA concerns its effect on weight management. Thirty-five intervention studies have been conducted using CLA in humans to investigate the effects of CLA on weight management. These studies, which vary widely in CLA dose and duration, show the most significant effect of CLA on weight management is on body composition, a reduction in total body fat and an increase in lean body mass. The effect of CLA on fat mass is modest and at the recommended dosage of 3.2 g/day produces a statistically significant 90 g fat loss per week (about 1 lb in 5 wk) as shown by a 2007 meta-analysis. Another meta-analysis found that CLA supplementation produces about 1% increased growth in targeted lean body mass per week
lostheaven/sampork Age: 26 || Height: 171cm || Weight: 165lbs Starting Date: 08/19/2013|| Goal Date: until god forbid me Weight goals -- 160 more muscle mass less bf Training goals -- started starting strenght Squat 3×5 145lbs - 180lbs Press 3x5 95lbs - 135lbs Bench Press 95lbs - 135lbs Deadlift 1×5 115 lbs - 180lbs Power Clean 95lbs - 135lbs chin/pull 8 rep would be sick Nutrition goals -- eat healthier Sleep goals -- 7-8 hours
I have a problem right now, i am 3 weeks into the programs of starting strenght i am progressing very slow but stagnant. The issues is after each workout day....I don't feel like Beast. Should i add more workout to the routine or set perhaps? I need some of wisdom.
I want to incorporate the heavy bag into my workout tomorrow for some extra cardio, but I really don't know what to do. I've tried googling punching bag workouts but I can't find much. What should I be doing and what should i be keeping in mind while hitting the heavy bag?
On September 04 2013 14:25 Arisen wrote: I want to incorporate the heavy bag into my workout tomorrow for some extra cardio, but I really don't know what to do. I've tried googling punching bag workouts but I can't find much. What should I be doing and what should i be keeping in mind while hitting the heavy bag?
Most importantly, make sure you are keeping your abs tight and your legs square to the bag; as odd as it sounds, you punch more with your core and legs than you do your arms. Start off with a simple dominant arm jab to the center of the bag, get comfortable with it, then add some simple left-rights, and try to maintain a consistent tempo, with perhaps a slight speedup as time goes on. After a good 5-7 minutes of simple left-rights and jabs, consider trying out some mix ups and combinations while hitting different parts of the bag. Nothing too fancy, and resist the urge to do stuff like uppercuts as they don't work so well on the heavy bag and they can hurt your hand if you are new to the motion. Take a rest at 10 minutes (though you'll probably have to quit earlier, as good form punching is really taxing), and then rinse and repeat as necessary. If you make through three sets with good intensity, color me impressed
On September 04 2013 13:19 lOstHeaven wrote: lostheaven/sampork Age: 26 || Height: 171cm || Weight: 165lbs Starting Date: 08/19/2013|| Goal Date: until god forbid me Weight goals -- 160 more muscle mass less bf Training goals -- started starting strenght Squat 3×5 145lbs - 180lbs Press 3x5 95lbs - 135lbs Bench Press 95lbs - 135lbs Deadlift 1×5 115 lbs - 180lbs Power Clean 95lbs - 135lbs chin/pull 8 rep would be sick Nutrition goals -- eat healthier Sleep goals -- 7-8 hours
I have a problem right now, i am 3 weeks into the programs of starting strenght i am progressing very slow but stagnant. The issues is after each workout day....I don't feel like Beast. Should i add more workout to the routine or set perhaps? I need some of wisdom.
How slow progress? As long as you eat and sleep enough you should be alright to add at least 5lbs each workout, and that is fine. Don't add to the program, or you forfeit the right to complain about it :p when linear progression stops is when you wanna switch programs.
@farvacola: what do you mean by legs square to the bag?
On September 04 2013 13:19 lOstHeaven wrote: lostheaven/sampork Age: 26 || Height: 171cm || Weight: 165lbs Starting Date: 08/19/2013|| Goal Date: until god forbid me Weight goals -- 160 more muscle mass less bf Training goals -- started starting strenght Squat 3×5 145lbs - 180lbs Press 3x5 95lbs - 135lbs Bench Press 95lbs - 135lbs Deadlift 1×5 115 lbs - 180lbs Power Clean 95lbs - 135lbs chin/pull 8 rep would be sick Nutrition goals -- eat healthier Sleep goals -- 7-8 hours
I have a problem right now, i am 3 weeks into the programs of starting strenght i am progressing very slow but stagnant. The issues is after each workout day....I don't feel like Beast. Should i add more workout to the routine or set perhaps? I need some of wisdom.
How slow progress? As long as you eat and sleep enough you should be alright to add at least 5lbs each workout, and that is fine. Don't add to the program, or you forfeit the right to complain about it :p when linear progression stops is when you wanna switch programs.
@farvacola: what do you mean by legs square to the bag?
Yeah, sorry, it's sort of a misleading thing to say. Imagine that each of your feet and the bag are points on the ground. You want to try and maintain a stance in which your legs and the bag line up like three corners of a square, with the forth out to your left or right depending on handedness. The terminology is pretty dumb and might be specific to the places I've trained, so if it doesn't make sense or isn't working out in your head, just make sure you keep your feet shoulder width and the bag at a good distance for the jab.
This guy's got pretty good form, you wouldn't be wrong to just try and imitate him.
On September 04 2013 14:25 Arisen wrote: I want to incorporate the heavy bag into my workout tomorrow for some extra cardio, but I really don't know what to do. I've tried googling punching bag workouts but I can't find much. What should I be doing and what should i be keeping in mind while hitting the heavy bag?
Most importantly, make sure you are keeping your abs tight and your legs square to the bag; as odd as it sounds, you punch more with your core and legs than you do your arms. Start off with a simple dominant arm jab to the center of the bag, get comfortable with it, then add some simple left-rights, and try to maintain a consistent tempo, with perhaps a slight speedup as time goes on. After a good 5-7 minutes of simple left-rights and jabs, consider trying out some mix ups and combinations while hitting different parts of the bag. Nothing too fancy, and resist the urge to do stuff like uppercuts as they don't work so well on the heavy bag and they can hurt your hand if you are new to the motion. Take a rest at 10 minutes (though you'll probably have to quit earlier, as good form punching is really taxing), and then rinse and repeat as necessary. If you make through three sets with good intensity, color me impressed
A few other tips to add to that are to punch through the bag, rather than smacking it. Don't just push the bag with your fist either. Try to time the punch so max power is transfered to the bag on the moment of impact. Then immediately return your hand to its starting position/guard. Exhale when you punch for max power. (exhale when you get hit too) & never punch so the distance causes you to lock out you elbow or you'll Fuck up your joints.
On September 04 2013 14:25 Arisen wrote: I want to incorporate the heavy bag into my workout tomorrow for some extra cardio, but I really don't know what to do. I've tried googling punching bag workouts but I can't find much. What should I be doing and what should i be keeping in mind while hitting the heavy bag?
Most importantly, make sure you are keeping your abs tight and your legs square to the bag; as odd as it sounds, you punch more with your core and legs than you do your arms. Start off with a simple dominant arm jab to the center of the bag, get comfortable with it, then add some simple left-rights, and try to maintain a consistent tempo, with perhaps a slight speedup as time goes on. After a good 5-7 minutes of simple left-rights and jabs, consider trying out some mix ups and combinations while hitting different parts of the bag. Nothing too fancy, and resist the urge to do stuff like uppercuts as they don't work so well on the heavy bag and they can hurt your hand if you are new to the motion. Take a rest at 10 minutes (though you'll probably have to quit earlier, as good form punching is really taxing), and then rinse and repeat as necessary. If you make through three sets with good intensity, color me impressed
A few other tips to add to that are to punch through the bag, rather than smacking it. Don't just push the bag with your fist either. Try to time the punch so max power is transfered to the bag on the moment of impact. Then immediately return your hand to its starting position/guard. Exhale when you punch for max power. (exhale when you get hit too) & never punch so the distance causes you to lock out you elbow or you'll Fuck up your joints.
Excellent tips, and I'll echo the lockout warning. DON"T DO IT.
Went to the gym again for the first time in ~2 weeks. Felt great. Was just as strong as last time There is a great olympic weightlifting section in the gym and an olympic weightlifting club which I will sign up for.
Ok, posting for accountability. Trying to be more disciplined and actually work towards things I want. One of these is ridding myself of SI joint pain/issues and get back to lifting like I was. Don't want to whine about things, just let me know if you have any suggestions and if you happen to think about it days/weeks from now make sure I'm sticking with it. Consistency is the key to any progress and I know I need more in this area.
I am committing to these actions for the next 3 months. Mobility: (at minimum but obviously longer duration / higher frequency is great)
Stretches
Couch Stretch 2 min each side
Lunge Stretch 2 min each side
Pigeon Pose 2 min each side
Reverse Hyper Hang 1 min
Bar Hang 1 min
Myofascial Release
Lacrosse Ball 5 min cumulative
Glutes
Piriformis
Psoas
Foam Roller 5 min cumulative
TFL
IT Band
Quads
General
Ice Back/Hip daily
Fish Oil daily
Training
Various upper body (normal routine)
Hamstring curls 3x week
Split Squat 3x week
Plank 120s min cumulative
Side planks 120s min cumulative each side
I really don't want to miss a day. I'll probably print out a calendar and check it off or something. Going to be tough with a baby arriving any day now but no excuses! Going to get it done, TLHF-style.
EPT
