EPTThe 2014 Weightlifting Progress Thread - Page 19
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mordek
United States12705 Posts
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decaf
Austria1797 Posts
I'll try that and report back in a month or so while also trying to eat as much as I can, eventhough I gained 10kilos I can't say I gained any fat really. How can I make out if assistance exercises are hindering my progress on the main lifts? I'd rather not change my routine to SS if I could make it work (by adding weight like you said and eating more), it's not like I'm sore from my accessory lifts and do them after the important stuff. | ||
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phyre112
United States3090 Posts
On February 13 2013 04:01 decaf wrote: Maybe I'm too obsessed about hitting all my reps everytime.. I'll try that and report back in a month or so while also trying to eat as much as I can, eventhough I gained 10kilos I can't say I gained any fat really. How can I make out if assistance exercises are hindering my progress on the main lifts? I'd rather not change my routine to SS if I could make it work (by adding weight like you said and eating more), it's not like I'm sore from my accessory lifts and do them after the important stuff. You should know that the assistances are helping by now - the right way to build a routine is to start with the basics, see how that works, and then add or subtract things one at a time, giving them at least a couple weeks to see what difference they make. I would strip your routine to the basics and do just that if I were you - something like A: bench/pullups/squat/dips B: Squat/press/dead/row. Don't superset those pullups, they're just as important if not much more so than the bench (to your posture, shoulder girdle health, rotator cuff health, etc). Then if it's not working, change a rep range or two, give it a few weeks, change an exercise or two, give it a few (3-4) weeks, etc. You should have a good reason for every assistance that's in the workout to be there. If you go through too long and still can't make progress, then you're probably on the wrong progression scheme. | ||
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decaf
Austria1797 Posts
thank you based weightlifting TL community~ | ||
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Donkeys
Mexico308 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
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LovE-
United States1963 Posts
Really struggled on my bench today and only hit 2x5 at 70kg then dropped down to 68kg to finish the set. | ||
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infinity21
Canada6683 Posts
 Deadlifting on 2 plates so I'm pulling from a slight deficit | ||
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AoN.DimSum
United States2983 Posts
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phyre112
United States3090 Posts
Are you at all worried about your floors? Do you plan to get more mats for it? I'm assuming that rack doesn't have to be bolted down either? What brand rack is it? looks great. | ||
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infinity21
Canada6683 Posts
I think the floors will be fine since I won't be dropping weights. If I get complaints about the noise, I'll probably buy a rug to put underneath the mat. Yeah, the rack doesn't have to be bolted down. It's from AmStaff, a Chinese brand. It's not as bulletproof as the rogue racks but I'm also not an elite strength athlete so I think it'll hold up just fine | ||
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Ender985
Spain910 Posts
On February 13 2013 03:40 mordek wrote: I only have access to 2.5lb/1.25kg plates at my gym and I've made progress on presses. You just don't make all your reps sometimes. Two workouts ago I went 5,2,3 on OHP. Next workout I got all 3x5 (which did surprise me). Went up 5lb/2.5kg and got 4,2,2 at the new weight. Hopefully I will improve next OHP workout to 5,4,3 or something. I had the same problem, and what I'm currently doing for OHP is to do 5x4, 5x5 then 5x6, and only then increase the weight of the bar by 2.5kg and start 5x4 again. | ||
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Ahzz
Finland780 Posts
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Meat
Netherlands3751 Posts
On February 12 2013 05:56 phyre112 wrote: Think he means that he's taking a little time before he goes to college to prepare (hence the studying) and in that time he wants to start working out. P90x is a decent program if you can't get to/can't afford a gym membership... but it's ungodly expensive for what you're getting. hope it works out for you though Recognizable. Anything will get you some results, it's just a matter of being honest with yourself and dedicated with the program. Pretty sure all it needs is a set of dumbbells, pullup bar, and some resistance bands, which can be had off amazon for less than a hundred bucks all told. Good luck! Ye just some dumbbells and a pull up bar does the trick. A yoga mat is also recommended. Resistance bands are only necessary when you don't have dumbbells or a pull up bar. It might be a good alternative when you are traveling, but in general those bands suck since the resistance is basically only at the end of your range of motion. When I was replicating pullups by putting 1 end of the band behind the top of the door I was worried I was pulling the door out as the wooden door came in about 5cm... If you have some money to invest I would recommend picking up the bowflex dumbbells (no first hand experience though) or something similar, cause in some workouts you need to change the weights a lot. I got some very basic changeable weight dumbbells and changing the weights adds about half an hour to 1 or 2 workouts a week. After I completed these 90 days I'm going back to the normal gym so I'm sticking with them. Make sure to have a decent yoga mat that doesn't stretch out and isn't moving all over the floor. I've done about 4 weeks p90x, I doubt it's optimal to gain muscle but for cutting or improving cardio it seems pretty good. | ||
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Mementoss
Canada2595 Posts
Deadlift (90%): 1x2 @ 340 lbs Speed deadlift (75%): 3x3 @ 280 lbs (120 sec rest b/w sets) Power shrugs (70% of current): 2x5 @ 240 lbs Stiff-leg deadlift: 2x5 Bent over row: 2x5 Underhand (reverse) grip lat pulldown: 2x5 Weighted Hyper extensions: 2x5 I think the purpose of this workout was to make me go "Im so much stronger than week 4". Well it kinda did that. The set of 2 at 340 went up without a grind unlike week 4. The speed deadlifts actually were speedy too this time. However the power shrugs were not happening at 240. I ended up doing them at 225 for 3x3. At 3 reps my fingers and grip just let go completely. I would rate the difficulty at 7/10 just because less sets of speed than last time excluding the inability to do the power shrugs. Every week from now on is definitly going to be a grind, espeically week 8. Feeling less confident than before. Hoping to still hit that 375! Also my wrist size is so tiny 6" lol. | ||
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Malinor
Germany4734 Posts
Deload-week
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mordek
United States12705 Posts
On February 13 2013 03:40 mordek wrote: I only have access to 2.5lb/1.25kg plates at my gym and I've made progress on presses. You just don't make all your reps sometimes. Two workouts ago I went 5,2,3 on OHP. Next workout I got all 3x5 (which did surprise me). Went up 5lb/2.5kg and got 4,2,2 at the new weight. Hopefully I will improve next OHP workout to 5,4,3 or something. Ok, I have no idea what I'm doing differently but... OHP 125lb 3x5 PR Chin-ups 60lb 3x5 raaaawr! I love how I just fly when I'm doing them at bodyweight :D GBSS 90lb 3x5 | ||
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Deadeight
United Kingdom1629 Posts
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phyre112
United States3090 Posts
On February 14 2013 01:55 Liquid`Meat wrote: Ye just some dumbbells and a pull up bar does the trick. A yoga mat is also recommended. Resistance bands are only necessary when you don't have dumbbells or a pull up bar. It might be a good alternative when you are traveling, but in general those bands suck since the resistance is basically only at the end of your range of motion. When I was replicating pullups by putting 1 end of the band behind the top of the door I was worried I was pulling the door out as the wooden door came in about 5cm... If you have some money to invest I would recommend picking up the bowflex dumbbells (no first hand experience though) or something similar, cause in some workouts you need to change the weights a lot. I got some very basic changeable weight dumbbells and changing the weights adds about half an hour to 1 or 2 workouts a week. After I completed these 90 days I'm going back to the normal gym so I'm sticking with them. Make sure to have a decent yoga mat that doesn't stretch out and isn't moving all over the floor. I've done about 4 weeks p90x, I doubt it's optimal to gain muscle but for cutting or improving cardio it seems pretty good. From what I've heard, the bowflex DB's are terrible quality and you should stay away - they'll break fast enough that they aren't worth your money, plus you need to buy the first add on kit to get a respectable weight on them. If you want adjustable DBs, I guess the leading suggestions are Ironmaster and powerblocks - the powerblocks look to be easier to change, but they're a WEIRD shape. The ironmasters look more like traditional DBs, but they're a little slower. You're right that p90x isn't optimal for gaining muscle, wrong about cutting. The efficient way to cut is diet, diet, diet which is independant of the workout you do. It's definitely a solid way to increase your cardio/work capacity though, and the number one seller is that it gets people to commit to a routine which will (hopefully) turn into good habits once they graduate from the routine. Hit the gym pretty well tonight. Bench went terribly - forearms and lats are still tired from monday when I last hit them, so I had to drop 20 lbs but incline actually went really well, and i usually hate incline. Used a 32mm bar, which I also usually hate - maybe in this case, two wrongs make a right? Played a game of basketball which is the first significant running I've done in.... ~6 months. Need to get back to work on that. Most importantly, rehab exercises are going great. Hell of a lot of foam rolling (glute medius, piriformis, low back, hamstrings, IT bands, calves) some massage (especially psoas), little bit of stretching, single-side glute work and hamstring work, TONS of oblique work (weighted and unweighted) and recently I've started doing back hyperextensions (unweighted) with a 3 second pause at the top of each rep. Good god my right side (injured side) is weak on these. I don't think I've ever done a proper back extension before anyway - it's always been a hip extension completely on accident, but these and the oblique work are doing magical things to fix my back. | ||
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decafchicken
United States20154 Posts
Did snatch work up to 123 kg Few cj up to 140. Hopefully I can go heavy by Friday. I have a weird pain in my back blah | ||
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