EPTBefore I had TKD, I basically just sat on my ass and hated the world. So now I do TKD, it's handy to have an environment where breaking shit and punching people are strongly encouraged.
TL Health and Fitness Initiative 2013 - Page 12
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JingleHell
United States11308 Posts
Before I had TKD, I basically just sat on my ass and hated the world. So now I do TKD, it's handy to have an environment where breaking shit and punching people are strongly encouraged. | ||
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infinity21
Canada6683 Posts
On January 16 2013 06:29 phyre112 wrote: TL;DR - bitching about how life sucks. + Show Spoiler + Can't back squat, deadlift, or Bent-Over row because of my hip (still. It's been 5 months, and it's maybe 30% better). Can't Front Squat or Leg-Press because of what I am now being told by my doctor is probably a small Hernia (the "burning/stabbing" sensation I've been getting along the crease of my hip for the last three years. It's recently gotten much worse, and pains me for days afterwards instead of just minutes like it used to). Can't clean & jerk, snatch, or OHP because of both of these things. Can't do seated OHP because I have literally passed out attempting to lift anything over 100 lbs doing that lift. Can't swim because of the hip. Can't run because of old knee problems. Can't play rugby because of the hip, to a much lesser extent the knee, and because I'm graduating and not good enough to make a men's team. I can still bench, do chinups, body-builder type isolations, row, and... well, that's about it. I can't afford to see anyone for the hip, and I doubt that will change (it will probably get worse) in the next 3-5 years. I don't even know anything about the other problem, so I have no idea how to begin fixing that. I'm just so pissed... lifting is probably the thing that I most look forward to about any ordinary day. Lifting. nutrition, and general fitness are the things that I most enjoy researching, talking about, or thinking about in my free time. It's the most positive change that I have made to my life in the last five years, and it feels like it's completely impossible for me to do. I alternately want to scream/break/throw things, and then drink/pass out/never leave my room again. It's an absolutely terrible feeling. Complete pity-party of a post here, ruins the atmosphere of the thread (so I spoilered it), and I know anyone who reads it is just going to tell me to man the fuck up, but I had to put it somewhere, and this seemed like the only place it could go. I'm sure I'll figure it all out and feel better eventually, but for now I'm just angry. That sucks man. It took me ~8 months after my back injury before I really started squatting again. I still avoid DL because I re-aggravated my back injury after tying my max lol I'm not sure what your injury is or how to fix it but my advice is to do a lot of research on your symptoms and in the meantime work on whatever lifts you are able to do. At one point, I could literally only do bench press (no squat, dl, OHP, or chin-ups due to various forms of injury) so I benched every day and gained 15lb on my bench in 3 weeks. For me, a combination of core exercises and maintaining good posture helped accelerate the healing process. | ||
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Deadeight
United Kingdom1629 Posts
On January 16 2013 06:29 phyre112 wrote: TL;DR - bitching about how life sucks. + Show Spoiler + Can't back squat, deadlift, or Bent-Over row because of my hip (still. It's been 5 months, and it's maybe 30% better). Can't Front Squat or Leg-Press because of what I am now being told by my doctor is probably a small Hernia (the "burning/stabbing" sensation I've been getting along the crease of my hip for the last three years. It's recently gotten much worse, and pains me for days afterwards instead of just minutes like it used to). Can't clean & jerk, snatch, or OHP because of both of these things. Can't do seated OHP because I have literally passed out attempting to lift anything over 100 lbs doing that lift. Can't swim because of the hip. Can't run because of old knee problems. Can't play rugby because of the hip, to a much lesser extent the knee, and because I'm graduating and not good enough to make a men's team. I can still bench, do chinups, body-builder type isolations, row, and... well, that's about it. I can't afford to see anyone for the hip, and I doubt that will change (it will probably get worse) in the next 3-5 years. I don't even know anything about the other problem, so I have no idea how to begin fixing that. I'm just so pissed... lifting is probably the thing that I most look forward to about any ordinary day. Lifting. nutrition, and general fitness are the things that I most enjoy researching, talking about, or thinking about in my free time. It's the most positive change that I have made to my life in the last five years, and it feels like it's completely impossible for me to do. I alternately want to scream/break/throw things, and then drink/pass out/never leave my room again. It's an absolutely terrible feeling. Complete pity-party of a post here, ruins the atmosphere of the thread (so I spoilered it), and I know anyone who reads it is just going to tell me to man the fuck up, but I had to put it somewhere, and this seemed like the only place it could go. I'm sure I'll figure it all out and feel better eventually, but for now I'm just angry. If you don't mind me asking, how come you can't get it looked at? In the US you have health insurance right, will they not pay out? Forgive my ignorance, I don't really know how it works. Sorry to hear you can't lift and do sport though. | ||
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phyre112
United States3090 Posts
On January 16 2013 12:31 Deadeight wrote: If you don't mind me asking, how come you can't get it looked at? In the US you have health insurance right, will they not pay out? Forgive my ignorance, I don't really know how it works. Sorry to hear you can't lift and do sport though. As a student, I can't afford my own health insurance. It's very expensive - many people with full time jobs cannot afford it on their own. That's why one of the main benefits of "real" positions (unionized blue-collar, business, or white-collar positions) is health insurance through your company. My parents both being public school teachers, they get this benefit. Because I am a student, I am partially covered through my parents insurance, until I either stop being a student, or turn 24 years old. Their plan covers chiropractors or physical therapists, but there is a $500 deductible for the former, and a $300 deductible for the later. Until I meet the deductibles, at the chiro I would be able to get to it's $45/visit, and at the PT I can get to, it's (I think)$65, maybe more.. After the deductible is met, a chiro would still be a $15/visit co-pay, and a PT would be $25. Outside of my grocery/rent/utilities budget, I typically only spend $10-15 per week. So even if I could afford to meet the deductible (I can't) being seen as often as once every two weeks would pretty much eliminate my entire budget for things like bus fare, going out with friends, materials for classes, etc... and that's simply not practical. BRB moving to canada for free healthcare. Except all the half decent doctors in Canada have moved to or commute to the US. | ||
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decafchicken
United States20154 Posts
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phyre112
United States3090 Posts
On January 16 2013 13:06 decafchicken wrote: No chiros on the Syracuse men's team? Feel like most teams have some sort of pt/chiropractic that plays rugby that will work on team mates (detroit has two lol) Don't think so. All the ones that I know are in law, banking, advertising, work for a university in the area, or are even still masters/Phd students themselves. I got the recommendation for the PT that I would see if I could from one of them, not sure about chiro's. On that note, did I hear right while watching World's strongest man that Halfthor Bjornsson's real job is a Lawyer? Goddamn, I would not want to be the defendant in one of his cases. | ||
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decafchicken
United States20154 Posts
On the wsm note... Derek pounds tone wears my knee sleeves on his elbows T_T | ||
KwarK
United States43738 Posts
On January 16 2013 10:47 sc4k wrote: God damn, don't you just hate when you are fucking pumped with energy, lift the shit out of your warm up sets, crush a legit weight and go over your normal reps...then tweak a muscle because you cranked up too quickly...preventing any further lifts on that muscle group for the day. Ffffuuuuuu. Oh sugar are you kidding me. Well all I can say is that I offer my sympathies...and hope that you save up anything you haven't spent and then spend it on a TWICE as long a ski holiday next time. Stay strong bro... Yeah that's too low (btw impressive self control, at 1.3k calories I am tearing my hair out). When I say I recommend under 3k I also recommend 2k minimum! If you undereat it can be as bad as overeating for a few reasons. Also, when I did a food diary I found my mood pretty accurately correlated with my fruit and veg intake. If you try to hit 3 minimum, 5 as a goal...it does wonders in my experience. Go to Lidl for fruit if you can, best supermarket value and the fresh stuff is pretty good. The more you can stay away from sweets the better but psychologically you have to have some perks in your diet...a lot of bodybuilders or gym regulars have 'cheat days' where you eat well for 6 days, then eat like a fucking pig for 1. No holds barred 4k calories all you can eat buffet pro-gorging. For myself every day is a cheat day huehuehue. Also if you are ever stuck at work then go to Sainsburys and get one of their bags of cooked chicken. Pretty good value and so much better than going to Greggs. Cooked chicken always smells good but there's never any free range. It's actually more food than you'd think. The portions I have for breakfast and dinner aren't especially small, they're pretty filling. I was amazed how low it was. I'll buy some more fruit though and snack on that. | ||
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MrBitter
United States2940 Posts
235 Bench. 285 Squat. 310 Deadlift. I'm wondering where to go from here. I want to hit 250/300/350. How should I train it? 5/4/3/2/1? 4x5? 3x10? Something else? Would love some input from anyone who has experience strength training. | ||
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Deadeight
United Kingdom1629 Posts
In case you haven't read General Training Recommendations, Starting Strength is strongly recommended if you're still able to do it, you'll get more out of it. The PDF is HERE. Also obligatory support the author if you like it and buy the book, it's a bible for a lot of people and describes how to do the lifts properly etc. I understand that's a lot of content. So the TL;DR version is do 3 sets of 5 reps. Next time you do a lift, increase the weight by 2.5kg (5lb?), and continue to do so until you don't get all 5 reps (e.g. 5-4-4). Then you don't increase the weight and you'll probably get it next time. If you don't increase the weight twice in a row, i.e. fail to get 3x5 three times in a row, take 10% off the weight and work back up. | ||
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Deadeight
United Kingdom1629 Posts
On January 16 2013 12:48 phyre112 wrote: As a student, I can't afford my own health insurance. It's very expensive - many people with full time jobs cannot afford it on their own. That's why one of the main benefits of "real" positions (unionized blue-collar, business, or white-collar positions) is health insurance through your company. My parents both being public school teachers, they get this benefit. Because I am a student, I am partially covered through my parents insurance, until I either stop being a student, or turn 24 years old. Their plan covers chiropractors or physical therapists, but there is a $500 deductible for the former, and a $300 deductible for the later. Until I meet the deductibles, at the chiro I would be able to get to it's $45/visit, and at the PT I can get to, it's (I think)$65, maybe more.. After the deductible is met, a chiro would still be a $15/visit co-pay, and a PT would be $25. Outside of my grocery/rent/utilities budget, I typically only spend $10-15 per week. So even if I could afford to meet the deductible (I can't) being seen as often as once every two weeks would pretty much eliminate my entire budget for things like bus fare, going out with friends, materials for classes, etc... and that's simply not practical. BRB moving to canada for free healthcare. Except all the half decent doctors in Canada have moved to or commute to the US. That's rough. I don't get then why people are resistant to the idea of universal free health care over there then. But I suppose that's for a different thread. Anyway GL recovering, hopefully you recover by yourself. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On January 16 2013 16:51 MrBitter wrote: Welp, for the first time in 10 years, I officially know my maxes. 235 Bench. 285 Squat. 310 Deadlift. I'm wondering where to go from here. I want to hit 250/300/350. How should I train it? 5/4/3/2/1? 4x5? 3x10? Something else? Would love some input from anyone who has experience strength training. You're pretty advanced for Starting Strength; I'd recommend looking into Jim Wendler's 5/3/1 training methods. You can find articles all around the interwebs, but as I like your casting I did it for you: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength That's the basic template. It has an almost pure strength emphasis. http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge The BBB challenge aims to add muscle mass and a bit of strength. The original just wants you to get strong.I personally ran both variations and liked them both, although the assistance work on the BBB variation is way too hard. For more complete information you can buy/pirate (but I hope you buy) Jim Wendler's 5/3/1 book; there's a new edition I believe. Lots of good stuff. | ||
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Crushinator
Netherlands2138 Posts
On January 16 2013 16:51 MrBitter wrote: Welp, for the first time in 10 years, I officially know my maxes. 235 Bench. 285 Squat. 310 Deadlift. I'm wondering where to go from here. I want to hit 250/300/350. How should I train it? 5/4/3/2/1? 4x5? 3x10? Something else? Would love some input from anyone who has experience strength training. You haven't mentioned your body weight but I'm geussing your goals put you beyond the beginner's stage (in my opinion). So I don't think progressing every workout is a good idea anymore. An intermediate program like Madcow's 5x5 or Wendler's 5/3/1 is probably best for you. | ||
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MrBitter
United States2940 Posts
On January 16 2013 19:23 NeedsmoreCELLTECH wrote: You're pretty advanced for Starting Strength; I'd recommend looking into Jim Wendler's 5/3/1 training methods. You can find articles all around the interwebs, but as I like your casting I did it for you: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength That's the basic template. It has an almost pure strength emphasis. http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge The BBB challenge aims to add muscle mass and a bit of strength. The original just wants you to get strong.I personally ran both variations and liked them both, although the assistance work on the BBB variation is way too hard. For more complete information you can buy/pirate (but I hope you buy) Jim Wendler's 5/3/1 book; there's a new edition I believe. Lots of good stuff. So 531 looks really cool, but I'm having a bit of trouble wrapping my head around the premise. 4 days, focus on your core, power lift (bench/squat/deads/press) but only supplement it with 2 other sets???? So you're in the gym for what? Half an hour? Sounds too good to be true to me. I don't understand why he says "don't do more". Any insights? | ||
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Crushinator
Netherlands2138 Posts
On January 16 2013 19:44 MrBitter wrote: So 531 looks really cool, but I'm having a bit of trouble wrapping my head around the premise. 4 days, focus on your core, power lift (bench/squat/deads/press) but only supplement it with 2 other sets???? So you're in the gym for what? Half an hour? Sounds too good to be true to me. I don't understand why he says "don't do more". Any insights? You are doing 5x10 for two assistance excercises, for a total of 100 reps Not only should you not do more, you will not want to do more, it is quite brutal. It will also take you 45mins to an hour. | ||
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Malinor
Germany4734 Posts
But this is obviously just my experience, and I feel I need volume more than anything to progress (the 5x10 is at a too low weight to be considered volume for me). sJarl seemed to make good progress on squatting once a week, so as usual everyone maybe different. | ||
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Crushinator
Netherlands2138 Posts
On January 16 2013 20:18 Malinor wrote: I don't think the once a week squatting is sufficient at all in 531. And I'm also not sure about only pressing twice a week, but this can probably work for some. 531 works well for Deadlifting though in my opinion, since you do not need to do that more often than once a week anyway. And the different rep ranges always gives you something to strive for. But this is obviously just my experience, and I feel I need volume more than anything to progress (the 5x10 is at a too low weight to be considered volume for me). sJarl seemed to make good progress on squatting once a week, so as usual everyone maybe different. Exactly my problem with 5/3/1 too. But in the book there is actually a template where you squat 3 times a week. | ||
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Malinor
Germany4734 Posts
I Squat and Press for 5x5 on Day1, and Go for one rep-max set on Day3. And I rotate through these max-sets as in 531: Week1 5RM, Week2 3RM, Week3 1RM and Week4 deload (goes along with reduced volume on Day1). And I don't stop at 5-3-1 reps, but go for as many reps as possible, which is basically the difference to Texas Method (that and that I repeat this 4week cycle again and go not for linear increasing 5RMs on Day3. Example: + Show Spoiler + Week1: 100 x max reps Week2: 110 x max reps Week3: 120 x max reps Week4: Deload (whatever you feel like for 1-3 sets) Week5: 105 x max reps Week6: 115 x max reps Week7: 125 x max reps ... I do the same for Deadlifts on Day3, but I do other pulls on my Volume Day (Chins/Pull Ups, Rows). I really like my approach so far, but I cannot speak yet as to how effective it is, since I am only in week3 now. Obviously I have to adjust the 5x5 on Day1 to whatever I do on Day3. Meaning I won't increase the 5x5 weight every week, because I would soon end up at a point where my 5x5 weight would be higher than my 5RM max-set, which obviously does not make any sense. | ||
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Deadeight
United Kingdom1629 Posts
Squats and Deadlifts I think that for squats and deadlifts this program has worked brilliantly for me. Malinor above mentioned that in his opinion squatting once a week isn't enough, but I think in the context of also doing a heavy deadlift day it is. A lot of other alternatives will have you squat three times a week with very little deadlifting (or like CnP with none at all), but there is generally less volume. Either way, I've found both numbers going up pretty satisfactorily and I'm happy. Recovery is about perfect, 2/3 days is about right to recover given that you can end up doing a massive amount of volume in a workout. Bench and Press Honestly, I'm not that happy. Both are going up but at a slow rate. I know I could be working this a lot more frequently (I'm currently actually doing Smolov Jr for press, in my last week of it, and feel great). I expect there is a point where pressing once and benching once in a week is a good idea, but I'm not at that level of strength yet, I could be getting a lot more work in. When I switched to 5/3/1 I did it because I needed to for Squats and DL, I wasn't recovering in time. My numbers for squat and DL were way ahead of my Bench and Press, and I could've gotten a lot more out of 3x5. I'd have liked to have kept 3x5 for bench and press, but that involves doing two sessions monday, one wed & thu, then two on friday; this wasn't possible for me, and I still have an issue of when I fit upper back work in really. You can't do a 5/3/1 DL session and go straight into 3x5 bench and a bunch of chin ups, you'll be worn out and won't get as much out of it. So there was a programming issue. Workout Length If you don't bugger about it should take an hour. Perfect. Top set This is one of the things I really like about 5/3/1. You go hard as you can on the top set, doing as many reps as possible (until form falls apart). You never feel like you could've gone harder in a workout, but all the weights are decided for you. Assistance This is the another thing I really like about 5/3/1. In general the whole design of 5/3/1 has enough structure that you're never faffing about, but it has enough flexibility to accommodate bad days, good days and for working on specific things. With assistance it's a good idea to default to BBB 5x10, but if I notice a particular weakness in my squat I'll change my assistance for a cycle or two to target that. A good example was when I noticed I was tracking my knees forward in the squat to put more emphasis on the quads, as I was hamstring weak. So I incorporated a lot of good mornings, romanian DLs and Leg Curls. This is all after a heavy squat or DL session so it is never at the expense of the main exercise, it just compliments it. After a while my hamstrings have gotten a lot stronger and my form has improved a lot. Next Month I'm going to experiment with something next month. Once I finish smolov Jr for OHP, which is a pain in the arse to run at the same time as 5/3/1 squatting monday and DL on thursday, I'm going to switch it up. Mon: 5/3/1 Squat, Smolov Bench, Wed: Front Squat triples and 5x10 Good Mornings, Smolov Bench, Upper back Fri: 5/3/1 DL, Smolov Bench Sat: Smolov Bench, Upper Back So no assistance after squatting and DL, just using the sets and reps scheme at the same time as running smolov for bench. It also give me the opportunity to incorporate more front squats which I've wanted to for Strongman training. I wanted to add a lot more but I'm risking making this post too enormous. | ||
zatic
Zurich15364 Posts
On January 16 2013 16:51 MrBitter wrote: Welp, for the first time in 10 years, I officially know my maxes. 235 Bench. 285 Squat. 310 Deadlift. I'm wondering where to go from here. I want to hit 250/300/350. How should I train it? 5/4/3/2/1? 4x5? 3x10? Something else? Would love some input from anyone who has experience strength training. Are those your 1 rep maxes? If yes, do you know your max 3x5 / 1x5 ? Those are between 0 and 15kg more than my 3x5 (vanilla starting strength), but you also have 10kg BW on me. If your 3x5 is something like 10-15kg lower I don't see why you shouldn't just do a classic strength program like starting strength or strongman. I certainly don't consider myself an intermediate yet and SS still works well. | ||
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. God damn zatic, shitty luck. Especially if you were going to get your boxing going somewhere, I fucking love boxing! Really want to get back into it myself but haven't got the cash for classes. Man I hope your rehabbing goes smoothly. I was stopped from doing mma for a year just when I was going to be entering into amateur tournies because of a tear in an intercostal rib muscle.
