EPTTeamliquid Health and Fitness Initiative for 2014 - Page 100
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Donkeys
Mexico308 Posts
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ii.blitzkrieg
Canada1122 Posts
Feel so much better now, I think the worse you feel before going in the better you feel when you're in the gym/afterwards. At least that seems to be the case for me. | ||
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phyre112
United States3090 Posts
15 minutes to work to 1rm power snatch Front Squats 5x7 (ouch) w/ 2 min rest between sets Then 21-15-9 of: Thrusters (135 - probably will scale to 115) Bar Muscle Ups (possibly will scale for 1 pullup 1 dip, or maybe just 2 pullups) Tomorrow's workout is already posted. It's Probably going to kill me, but I'll leave that for tomorrow to post. And whoever posted about lucky brand jeans fitting well over big quads (I think it was decaf?) Thanks a ton. Picked up a few pairs today and they're a perfect fit. | ||
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decafchicken
United States20161 Posts
@phyre - Yeah that was my recommendation  wearing mine now lol. 5x7 FS sounds dumb. No reason to do more than a set of 5 especially with crossfitters and I generally never do more than 3. My gym usually replaces each muscle up with 3 pull ups and 3 dips to motivate people to do muscle ups :p | ||
zatic
Zurich15365 Posts
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mordek
United States12705 Posts
On July 08 2014 23:25 zatic wrote: I'll try muscle-ups tonight if the gym has a suitable bar. Everyone seems to make such a big deal out of them but they always look so easy to me. But then again I have never tried. Let's see how that goes. LOL Best of luck | ||
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Maluk
France987 Posts
I realized that I don't have the perfect technique for weight lifting exercises yet (I am actually very bad). So I decided to temporarily do 3x10 reps with weights that I can lift a bit more easily rather than 3x5 with weights that feel very heavy, because I want to get a good grasp on the technique before lifting too heavy. I tend to get injuries very easily if my moves are not perfectly adjusted. I'm getting better at bench press, deadlift, etc. and I feel like my technique will be good enough soon. When I tried to squat I felt intense pain right below the knees, at the front of my legs (above shinbones), and I still haven't figured out how to make it go away. I asked a coach if something was wrong with my position and he told me that it looked fine to him, so I guess I'll just have to google about my problem or figure out different positions for myself. | ||
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Jerubaal
United States7684 Posts
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phyre112
United States3090 Posts
On July 08 2014 22:49 decafchicken wrote: @donkeys - try some pulls/position work so you can focus on relaxing your arms and activating your back and lats. Try doing them with your eyes closed too to get a feel for it. @phyre - Yeah that was my recommendation wearing mine now lol. 5x7 FS sounds dumb. No reason to do more than a set of 5 especially with crossfitters and I generally never do more than 3. My gym usually replaces each muscle up with 3 pull ups and 3 dips to motivate people to do muscle ups :pI don't know what they'll scale muscle ups for. I've never seen bar muscle ups in a workout, and the last time we did ring muscle ups, it was at the end of an AMRAP, so you just either did them or didn't. As far as I can tell, the squat work we're doing (just finished three cycles of 5/3/1) alternates front and back squats from week to week, with three squat workouts - first one is 5x7, second is 7x5 and third is 10x3. So in that context it makes more sense... but high rep sets of front squats are still pretty awful for actually building your squat strength. | ||
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FFGenerations
7088 Posts
On July 09 2014 02:24 Maluk wrote: So after testing weight lifting for a week (transitioning from body weight) I like the program that phyre112 gave me a lot and weight lifting brings me what I was searching for (in short : not having to make tons of reps to progress). I realized that I don't have the perfect technique for weight lifting exercises yet (I am actually very bad). So I decided to temporarily do 3x10 reps with weights that I can lift a bit more easily rather than 3x5 with weights that feel very heavy, because I want to get a good grasp on the technique before lifting too heavy. I tend to get injuries very easily if my moves are not perfectly adjusted. I'm getting better at bench press, deadlift, etc. and I feel like my technique will be good enough soon. When I tried to squat I felt intense pain right below the knees, at the front of my legs (above shinbones), and I still haven't figured out how to make it go away. I asked a coach if something was wrong with my position and he told me that it looked fine to him, so I guess I'll just have to google about my problem or figure out different positions for myself. imo you should NEVER do a movement that gives you "knee pain". be warned | ||
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Maluk
France987 Posts
On July 09 2014 05:17 FFGenerations wrote: + Show Spoiler + On July 09 2014 02:24 Maluk wrote: So after testing weight lifting for a week (transitioning from body weight) I like the program that phyre112 gave me a lot and weight lifting brings me what I was searching for (in short : not having to make tons of reps to progress). I realized that I don't have the perfect technique for weight lifting exercises yet (I am actually very bad). So I decided to temporarily do 3x10 reps with weights that I can lift a bit more easily rather than 3x5 with weights that feel very heavy, because I want to get a good grasp on the technique before lifting too heavy. I tend to get injuries very easily if my moves are not perfectly adjusted. I'm getting better at bench press, deadlift, etc. and I feel like my technique will be good enough soon. When I tried to squat I felt intense pain right below the knees, at the front of my legs (above shinbones), and I still haven't figured out how to make it go away. I asked a coach if something was wrong with my position and he told me that it looked fine to him, so I guess I'll just have to google about my problem or figure out different positions for myself. imo you should NEVER do a movement that gives you "knee pain". be warned Yeah, I don't plan on continuing to squat if it is painful. I will try to modify my position first and if I don't find a solution I will just replace the squat (although I guess it should be hard to replace). | ||
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IgnE
United States7681 Posts
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funkie
Venezuela9376 Posts
Impressed they were. . | ||
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phyre112
United States3090 Posts
On July 09 2014 02:24 Maluk wrote: So after testing weight lifting for a week (transitioning from body weight) I like the program that phyre112 gave me a lot and weight lifting brings me what I was searching for (in short : not having to make tons of reps to progress). I realized that I don't have the perfect technique for weight lifting exercises yet (I am actually very bad). So I decided to temporarily do 3x10 reps with weights that I can lift a bit more easily rather than 3x5 with weights that feel very heavy, because I want to get a good grasp on the technique before lifting too heavy. I tend to get injuries very easily if my moves are not perfectly adjusted. That's fine. Just realize that you're not going to make progress as quickly on a 3x10 type of routine, and that you should really be pushing yourself to move back to that 3x5 if you want to start getting actually heavy weights up any time soon. On July 09 2014 02:24 Maluk wrote: I'm getting better at bench press, deadlift, etc. and I feel like my technique will be good enough soon. When I tried to squat I felt intense pain right below the knees, at the front of my legs (above shinbones), and I still haven't figured out how to make it go away. I asked a coach if something was wrong with my position and he told me that it looked fine to him, so I guess I'll just have to google about my problem or figure out different positions for myself. Take a video of yourself doing the lifts (either ask someone to video tape it, or even just set your phone/camera on a stack of weights or a bench of something. Doesn't have to be perfect) and ask for some tips here. Knee thing probably has to do with flexibility, but could also have to do with muscle imbalances or with old injuries getting aggravated. Can't tell without seeing it. Today's workout: conditioning first: "Black and Blue" - 5 RFT 10 Power Clean @ 135# 10 Burpees Completed RX'd in 10:01 Strength: Bench Press 5-4-3-2-1 reps 155/160/165/170/175 DB Strict Press 2x20 @ 30# Skill: Chest to Bar pullups 7 sets of 6 w/40 seconds rest Pullups are coming along really nicely. I'm starting to string them together in sets of three, but then I have to reset myself. Still a lot of progress there. Also first completed conditioning workout at RX weight. Thought I was going to puke from about the 25th burpee until the 42nd power clean. By the 42nd power clean I wasn't thinking anything besides "One more rep" over and over again. A little slow - the competitive guys completed it inlow to mid 4's, but it's still a completed RX workout. Bench still sux. Nothing to see there. Moving on~~~~. | ||
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GoTuNk!
Chile4591 Posts
On July 09 2014 07:43 Maluk wrote: Yeah, I don't plan on continuing to squat if it is painful. I will try to modify my position first and if I don't find a solution I will just replace the squat (although I guess it should be hard to replace). Don't stop squatting, that's not solving the problem. If you have shooting pain during the squats there is an underliying condition you need to identify. | ||
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ShadeR
Australia7535 Posts
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GoTuNk!
Chile4591 Posts
Going back to tight diet, only exception are hard liquors on weekends. | ||
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IgnE
United States7681 Posts
Bottom line: The 24h+ reduction in myostatin in response to the high intensity trial alone would support the statement "Go Hard or Go Go Home!" In conjunction with the significant increase in MGF, the data Popov et al. present in their latest paper provide compelling evidence in favor of heavy resistance training as a means to trigger a maximal hypertrophy response - and that despite the fact that another often-measured indicator of skeletal muscle hypertrophy, i.e. ERK-1/2 (linked to protein synthesis) did not depend on exercise intensity and was thus identical for the similarly stressing MIR and HI trials. | ||
thedeadhaji
39489 Posts
A friend of mine who's oly lifting seriously is visiting nj next week and I wanted to put them in touch. | ||
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marvellosity
United Kingdom36161 Posts
On July 09 2014 14:46 IgnE wrote: http://suppversity.blogspot.com/2014/07/go-hard-or-go-home-study-reveals.html What I appreciate about articles like that is that it doesn't claim more than its results indicate. Always nice. | ||
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