EPTTeamliquid Health and Fitness Initiative for 2014 - Page 125
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IgnE
United States7681 Posts
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FFGenerations
7088 Posts
 will keep it in mind tho cud buy a mask | ||
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Maluk
France987 Posts
I've been progressing well with the program that phyre112 gave me, so thank you for your help, and thank you to everone here for your advice. For the record, I was given this program : "Workout A: Squat 3x5 Bench Press 3x5 Bent Over Row 3x5 or Power Clean 5x3 Pullups 3xF Workout B: Squat 3x5 Deadlift 3x5 ramping sets Overhead Press 3x5 Chinups 3xF" The idea was that the program was great for beginners and that I should stick with it for as long as I was able to add weight, and I think I reached a point that forces me to modify it or even to switch to something entirely new. After about a month of continuous progress, a week finally came during which I could not add weight (lifting the same weight for the exact same amount of reps on monday and friday). In my old program, the solution to that kind of "stagnation" was to repalce the 100% wednesday session with a 70% session, which means that if I lift 200 lbs on monday, I only lift 140 on wednesday. So I tried to integrate that 70% session, which forced me to modify my schedule since I could not continue to alternate workouts. I'm currently trying this : Week 1 Monday : workout A 100% Wednesday : workout A 70% Friday : Workout A 100% Week 2 Monday : workout B 100% Wednesday : workout B 70% Friday : Workout B 100% Maybe it's a coincidence but that seems to be working for now as I am continuing to progress relatively fast. I have been able to add 2.5kg per week on each exercise whereas I was "stuck" on some of them when I was doing only 100% sessions. Is that kind of schedule okay or should I just switch programs if my schedule looks this ugly on phyre's program ? I feel like it has been relatively effective but it does look extremely weird at this point, and some people at my gym told me that they did not think it was effective. The problem is that I don't really trust my gym's guys when it comes to performance because most of them have been there for 3 or 4 years at least and still can't squat nearly as much as I can. They are better at some other exercises though, but I've only been at the gym for something like two months so it really isn't surprising. | ||
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IgnE
United States7681 Posts
A100 B100 A70 B100 A100 B70 | ||
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Osmoses
Sweden5302 Posts
a) eating enough and b) sleeping enough That said I wouldn't worry about maximum efficiency if you're making linear (or at least close to) progress. Whenever I tried these starting strength-esque beginner routines I always plateud way earlier than the stories on the internet suggested I ought to, despite eating and sleeping in a pig-like fashion. People on the internet always seemed to make the craziest of progress in the most ridiculously short timeframes. Don't be too concerned what other people say and don't rush it or you'll get hurt. | ||
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Maluk
France987 Posts
On September 04 2014 17:08 IgnE wrote: why would you do 3 A workouts in the same week? seems like it should be: A100 B100 A70 B100 A100 B70 Well the point of the 70% session in my old program was to allow your muscles to rest in the middle of the week and to prevent you from having to do back to back 100% sessions, but I don't know how it can apply / if it can be applied to my current program. On September 04 2014 17:17 Osmoses wrote: Before you start adjusting the program (goes for any program) you first ought to make sure you are a) eating enough and b) sleeping enough That said I wouldn't worry about maximum efficiency if you're making linear (or at least close to) progress. Whenever I tried these starting strength-esque beginner routines I always plateud way earlier than the stories on the internet suggested I ought to, despite eating and sleeping in a pig-like fashion. People on the internet always seemed to make the craziest of progress in the most ridiculously short timeframes. Don't be too concerned what other people say and don't rush it or you'll get hurt. I am absolutely sure that I eat and sleep enough :> I'm just worried because my program doesn't look like anything that exists at the moment. | ||
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Najda
United States3765 Posts
That said, if you're still making progress with the way you are doing it I suppose you don't have to switch though 3 A workouts a week is odd to me like someone else said. | ||
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decafchicken
United States20154 Posts
On September 04 2014 17:20 Maluk wrote: Well the point of the 70% session in my old program was to allow your muscles to rest in the middle of the week and to prevent you from having to do back to back 100% sessions, but I don't know how it can apply / if it can be applied to my current program. I am absolutely sure that I eat and sleep enough :> I'm just worried because my program doesn't look like anything that exists at the moment. You're on the right path, but the standard protocol for the program you're doing is if you go A100 B100 A100 and don't see progress for 1-2 weeks, then you do a "deload" and work back up and through your plateau, so you would drop to 85-90% for all A and B workout and then add some weight back each session until you hit 100% and then hopefully progress through. If you do this 2-3 times and it doesn't work than you can move on to an "intermediate" version of this program like Texas Method or Madcow which will look something like this: Monday - Volume Day (reps in the ~90%) Wednesday - Light day (reps in the ~80% range) Friday - Intensity day (Set new 5 rep maxes, >100%) The exercises remain similar as the ones you're doing now. | ||
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decafchicken
United States20154 Posts
On September 04 2014 16:29 FFGenerations wrote: i position pillow over eyes regardless will keep it in mind tho cud buy a maskGo to sears/sears.com and buy some blackout curtains. (i'm the inventory analyst for these, support your local decafchicken!) | ||
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FFGenerations
7088 Posts
im buzzing LOL cycle 21e03 of america's next top model they have to do a naked runway and the black guy is just standing there posing with a grin LOL | ||
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Maluk
France987 Posts
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mordek
United States12705 Posts
On September 05 2014 00:24 Maluk wrote: Okay, so I am going to deload a bit first and see how far I can go with my current program then I'll probably switch to the Texas method, it seems like I would enjoy that method. Thank you for the advice everyone ! Keep up the consistent work, it sounds like you are doing well! | ||
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FFGenerations
7088 Posts
bit of everything. ohp 45kg 5x5, bp 60kg 5x5. like 2 hrs or wtvr. slept when i got home, slept again later. chicken, tinned mackeral, tomatoes, frozen veg, protein shake, boiled eggs today bp, dc, fc, fp, sq, pu, dip, ankles, abs, run 5 min, 5 min go home, sleep dream the fuck about chocolate cakes holy shit run 30 min chicken, rice, sauce, tomatoes, tinned sardines, baked potato and cheese, boiled eggs with pickle, protein shake, banana, im fucking HUNGRY AGGGGGGGHHHHHHHHH gonna have cheese n pickle n more protein shake on such a high right now can't start using the university punch bag until the 15th or later when they hopefully schedule open sessions for the room fc (forearm curls) are pretty neat. its reverse dumbell/barbell curls (ie palm down grip) which work your forearms instead of your biceps. does anyone else do these? think i first saw them mentioned on arnold video and tried them today. like this + Show Spoiler + tomorrow im gonna fuckin kill the gym (or not be able to move an inch) top model + jackie chan represent! | ||
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decafchicken
United States20154 Posts
http://instagram.com/p/shunjbwCMD/ Tuesday - Snatch work up to 90kg lol Thurs- AM - No feet power clean + Power clean + power jerk up to 120, C+J at 130, 140 http://instagram.com/p/shrJ56QCG0/ Lunch - "Apti" Squats 3x 315 365 385 405 (trying to look like this: http://instagram.com/p/rcLizbEMEb/?modal=true) Pull ups/dips superset 3x5 (holy shit that pec stretch from dips, havent done these in ages) Single Leg Kettlebell rows 3x8 @ 45 LYTP | ||
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GoTuNk!
Chile4591 Posts
On September 05 2014 02:57 decafchicken wrote: Shitty week of lifting between labor day + rugby. This is what my face looked like after rugby practice: http://instagram.com/p/shunjbwCMD/ Tuesday - Snatch work up to 90kg lol Thurs- AM - No feet power clean + Power clean + power jerk up to 120, C+J at 130, 140 http://instagram.com/p/shrJ56QCG0/ Lunch - "Apti" Squats 3x 315 365 385 405 (trying to look like this: http://instagram.com/p/rcLizbEMEb/?modal=true) Pull ups/dips superset 3x5 (holy shit that pec stretch from dips, havent done these in ages) Single Leg Kettlebell rows 3x8 @ 45 LYTP Apti =d There should be a once in a year squat competition for elite weight lifters. Love how he casually squats my max for a triple at same bodyweight ;( | ||
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decafchicken
United States20154 Posts
On September 05 2014 03:11 GoTuNk! wrote: Apti =d There should be a once in a year squat competition for elite weight lifters. Love how he casually squats my max for a triple at same bodyweight ;( He's so imba. Most of the elite weightlifters BS 200-360 and FS 180-300 depending on weightclass, and they don't really push the squats for max outs once they're up there. | ||
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IgnE
United States7681 Posts
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GoTuNk!
Chile4591 Posts
On September 05 2014 04:03 IgnE wrote: The bottom range of motion on his squat is interesting. I want to see more angles. It looks like no butt wink but his shins seem to go way forward at the bottom. Like his legs collapse forward, at least compared to the first 80% down. My ankle mobility looks to me like shit in comparison. Yeah that's the only way to squat vertically with heavy weights on your back. If you bring your butt back the torso has to lean foward to mantain the barbell over the heels. Also says a lot about why some powerlifters (myself included) almost always miss lifts falling foward (tight ankles!) Also, in olympic lifting, you can compensate for slight tightness with extreme ankle/wrist mobility About the squat, klokov said that collapsing down was retarded, that you should control the descent and feel the barbell properly balanced; apti seems to be a perfect example of that :p | ||
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decafchicken
United States20154 Posts
Apti is a perfect example of everything T_T A machine amongst men. | ||
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IgnE
United States7681 Posts
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