EPTDid you follow a particular program infinity?
TL Health and Fitness Initiative 2013 - Page 75
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mordek
United States12704 Posts
Did you follow a particular program infinity? | ||
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Recognizable
Netherlands1552 Posts
On May 21 2013 11:57 decafchicken wrote: Squats- 10x 240 265 300 320 355 Press - 10x 95 100 115 120 135 Do you lift competitively? | ||
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decafchicken
United States19930 Posts
Yes. (those were in pounds btw lol). I compete in olympic weightlifting tho not powerlifting. | ||
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infinity21
Canada6683 Posts
On May 21 2013 22:26 mordek wrote: Haven't been to the gym in a month or two, just doing bodyweight stuff rehabbing my back. Brother texted me he just maxed 100kg bench. Now I'm motivated :D Did you follow a particular program infinity? No, not really. I just did a ton of volume and adjusted my workload based on how I was feeling that day. | ||
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hp.Shell
United States2527 Posts
I started off fap... er, watching bodyrock videos on youtube. I was like "hey that chick never seems to lift, yet she has this amazing ripped body, I should try this." Atm I'm using it for a core strengthening routine before I get into low rep high weight exercises. + Show Spoiler [beginners workout video part 1/3] + So I started off doing the beginner's routine basically whatever days I felt like doing it. I have done it maybe 10 times now and that's with many days in between most workouts. The last beginner I did was yesterday. Now I feel like I've mastered this one so I've moved on to the "fit test." It's a 50/10 interval system (50seconds on, 10rest) where you count the number of reps you can do during that time. After 8 minutes, I feel like I don't ever want to do it again. But, I'll try my best to do it tomorrow. After all, the goal of the program is to go 30 days straight. I probably won't make it. Here's my results from day 1. Squat Jump----27 By the time I got to "Tuck Jumps," I was wasted. Well, I was wasted after the first Burpee. Here's the video for explanation of exercises. maybe NSFW, the chick is kinda crazy, but it's probably from all the energy. She's skitterier than coke. + Show Spoiler + | ||
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FFGenerations
7088 Posts
have you got a video of the russian girl showing us how to do pushups | ||
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Recognizable
Netherlands1552 Posts
It's a 50/10 interval system (50seconds on, 10rest) where you count the number of reps you can do during that time. After 8 minutes, I feel like I don't ever want to do it again. But, I'll try my best to do it tomorrow. After all, the goal of the program is to go 30 days straight. I probably won't make it. With this attitude you won't. Your body can do this perfectly fine for 30 days. You don't have to go to your absolute limit each time. On May 21 2013 23:58 decafchicken wrote: Yes. (those were in pounds btw lol). I compete in olympic weightlifting tho not powerlifting. I did think they were in kg ^.^ | ||
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Osmoses
Sweden5302 Posts
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FiWiFaKi
Canada9858 Posts
So I was a Grade 12 year, super motivated, worked super hard, ended up with 275lb squat, 205lb benchpress, 355lb DL, 70lb OHDP, 20+ dips, 12+ wide-grip pull-ups. 168-170lb at 175cm. So I'm back after 9 months of engineering, I think I've been to the gym 5 or so times from August 2012 - April 2013, sports at a minimum also. Well I've been working out for three weeks straight now, keeping to 4 gym sessions every week. First week I had to go short, as I quickly saw my body wasn't used to the load. Now just finished up my third week, and damn, lots and lots of improvement. Seriously, my first day I went to the squat rack, and after my two warm up sets (I do 95lb then 115lb always), I loaded up 185lb, holy shit, killer. I managed to do 3 of my 4 intended sets, only for 5 reps though, and my third set (fifth including warm-ups) was completely awful form. But I've been doing squats every second gym session, and today I loaded up 195lb, 205lb, 205lb, 215lb. And was able to 6 or 7 reps for the first 3 sets with some energy to spare, and the 215lb just barely managed to do 6 (10 degrees below parallel too :D) It's really nice though, after working out for over a year, I really see how my body is behaving, how to work it, when I'm working it, and it still feels I have a solid grasp of what makes sense and what doesn't (seems to lineup with the mentality here, besides the anti-bodybuilding thing). But I'm happy my lifts are still okay, obviously a lot lower, but I am motivated. My workout routine is a four-day cycle, something along the lines of: 1st day: Squats (x1) Chest exercises (mix of one barbell exercise, one dumbell exercise, and flies or cable flies) (x3) Biceps (Use reverse grip for warm-up sets to work forearms) (x2) Grip strength or Forearm work (x1) 2nd day: Deadlift (x1) Back (Pull-ups, horizontal cable row [usually close grip], and bent over rows or something) (x3) Triceps (Skull crushers, sitting overhead tricep extensions, cable extensions, close grip bench press) (x2) 3rd day Squat (x1) Sitting calf raises (Sometimes standing ones, but ow standing ones hurt my shoulders) (x1) Traps (The one where you bring the bar to the top of your chest with close grip) (x1) Hamstring exercise (OPTIONAL) Core and flexibility work (30 mins) 4th day Deadlift (x1) Shoulder joint strength work (10 mins) Primary Shoulder (OHDP or standing overhead press (heavier weight for stabilizer muscles, use legs a little) (x1) Secondary Shoulder (Front dumbell raises, side dumbell raises, back shoulder exercise (dumbell or machine)) (x2) Weighted lunges (3x50m) Summary: So I stretch my shoulder here and there I think, more often than I'd like, that's probably a reason why I'm doing more lower body than I used to, so therefore I'm trying to take better care of them, descend slow on benchpress, pull-ups etc. I am purposefully avoiding dips as I don't believe they are a good exercise, too much stress on your shoulders and elbows, many other substitutes. I try to incorporate a few big lifts every day, have that SS element which I think is alright, but also include several exercises that focus on things that SS doesn't target very well, and just include more upper body too). I could probably fit all of this in a 3 day routine, but I have time for 4 in the same period of time, and it lets me take it easy if I'm sore, or find something to add if I feel as I'm lacking in some area. All my sets listed are two warm up sets at 50-60% workout weight (12 reps, then 10), and then for my work sets I do about 8 reps or so, less for larger exercises. For example a tricep or bicep exercise might involve 9,8,8,7, while squats may be 7,6,6,6 and deadlift usually 6,5,3. My current lifts are (x6-7~) (prepare for sadness...): 215lb squat 305lb deadlift 165-175lb benchpress 60lb-65lb dumbbell press 50lb sitting overhead dumbell press 4-6 pull-ups 140lb horizontal cable pull 70lb bicep curl 60-65lb skull crushers 80lb half clean with close grip thingy Overall, it's been a good three weeks so far, glad I don't have to start all over, definitely feeling a lot more confident with my knowledge, but I would appreciate some tips with regards to my routine and whatnot. Currently I am 177cm tall, 189lb, I did gain 19 pounds in the last year, I definitely don't feel very fat, some chub on my stomach and stuff, hmm, maybe I'll post a demotivational past and present picture thing, but still happy with my weight, I feel as if it's pretty perfect to be putting some muscle on. So yeah, TLHF, welcome back! Oh yeah, drinking beer does not help... I'm doing a one month no drinking no smoking thing for myself, I'm up to 4 days right now, hopefully I can go all the way. Past me: (I'll upload new me in like 2~ weeks to give me motivation to not have a weak picture of me on the internet xP) ![[image loading]](http://i.imgur.com/40MOEAD.jpg) | ||
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FFGenerations
7088 Posts
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Osmoses
Sweden5302 Posts
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mordek
United States12704 Posts
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decafchicken
United States19930 Posts
On May 22 2013 19:57 Osmoses wrote: Wb canada, nice to see another lifterbro with numbers like mine, decaf's updates does sometimes make me feel like a little girl My lifts weren't always this high! Not so long ago my max not-even-parallel squat was 275 and bench 185. | ||
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funkie
Venezuela9374 Posts
On May 23 2013 00:58 decafchicken wrote: Weighed in last night at almost 105kg...WHERE IS ALL THIS WEIGHT COMING FROM?? My lifts weren't always this high! Not so long ago my max not-even-parallel squat was 275 and bench 185. And we were still playing catch up with Deadlift vs Clean & Jerk. I won. ;D | ||
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decafchicken
United States19930 Posts
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Recognizable
Netherlands1552 Posts
Standards: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html Deadlift 95 Squat 75 Bench 57.5 OHP 40 3*15 for Pull Ups and Chin Ups I probably won't reach my goals for the OHP(35 right now) and deadlift(70 right now). Understandably as I started both 2 weeks later than the squat and bench. Also, today when I watched my squat from the side I realized I've been doing high bar squats this whole time looooll. I'm such an idiot. The shitty part is that I probably can't low bar squat. When I tried to low bar squat today the pain in my left wrist is just too much. And what wrist did I break 5 years ago severely in 2 places? Yeah, my left one :/ But maybe my grip is just retarded or something, I'll have to watch some Rippetoe. I did have the idea that those couple of low bar squats reps I did were less taxing than the high bar squat. | ||
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Osmoses
Sweden5302 Posts
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autoexec
United States530 Posts
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funkie
Venezuela9374 Posts
On May 23 2013 02:52 decafchicken wrote: Just crushed your pr squat for a set of 8, get back in the squat rack funkie ;D My PR squat is 182kg x 2 :D | ||
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hp.Shell
United States2527 Posts
Squat Jump----31 I didn't vomit today. So that's good. Edit: my stats: 5'6.5" 122lb // 170cm 55.3kg | ||
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