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On January 11 2014 01:55 Najda wrote:
I'd like to hear his definition of 'Elite Coaches' and what he means by 'no idea' in regards to what they are doing then. What class was it? If he means a lot of personal trainers don't know what they are doing, then I absolutely agree. I would not consider someone an elite coach unless they knew what they were doing though; that seems like an obvious distinction.
It sounds like one of those things people say like "everyone else is doing it wrong, this is the right way to do it" or similar to establish some sort of authority.
I'm not too surprised by it, to be honest. A bud of mine is a European level kayak guy who is being coached by a former gold medalist. His training schedule is random as hell, the guy never taught proper form. For example, the first exercise is triceps pushdowns in the 5-8 rep range. Always. Still, my bud and the other kayakers do well.
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@Guiltyjerk: Yet there are hundreds of thousands of people who have no clue what they're doing when they step in the gym. I agree, but you can look at it both ways.
@Celltech: It's my physical conditioning and testing class. He's also my exercise physiology professor. I don't know the focus of his research, but I know he has a Ph.D in exercise physiology and I think he may be a swimming coach at my D1 University. My other main professor (for biomechanics and kinesiology) has taught several Olympic athletes. So I can only assume he's on a similar level.
The guy knows what he is talking about, but I can see him having a thing for authority.
On January 11 2014 04:28 NeedsmoreCELLTECH wrote:Show nested quote +On January 11 2014 01:55 Najda wrote:
I'd like to hear his definition of 'Elite Coaches' and what he means by 'no idea' in regards to what they are doing then. What class was it? If he means a lot of personal trainers don't know what they are doing, then I absolutely agree. I would not consider someone an elite coach unless they knew what they were doing though; that seems like an obvious distinction.
It sounds like one of those things people say like "everyone else is doing it wrong, this is the right way to do it" or similar to establish some sort of authority. I'm not too surprised by it, to be honest. A bud of mine is a European level kayak guy who is being coached by a former gold medalist. His training schedule is random as hell, the guy never taught proper form. For example, the first exercise is triceps pushdowns in the 5-8 rep range. Always. Still, my bud and the other kayakers do well.
This is probably the kind of stuff he means. I think a lot of elite athletes become coaches and just do what they did, with no rhyme or reason. His example was bench press for swimming being a staple of most of the programs, but the coaches couldn't tell you why or if it was even useful (he didn't seem to think it was).
I wonder if they do well because of his training or because they are gifted for kayaking.
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Thanks eshlow for making :D
Skylar
Age: 22 || Height: 6'2" || Weight: 205lbs
Starting Date: Jan 2014 || Goal Date: Jan 2015
Weight goals -- Drop about 5lbs, more muscle, less bf%
Training goals -- Bench from 160 -> 225, DL from 245 -> 295 (edited) , Squat from 155 -> 235 (edited) , 5 -> 15 BW pullups + dips are the main ones I'm tracking. And generally more weight/reps for other misc lifts/exercises
Nutrition goals -- Minimal fast food, count calories, learn to better cook balanced meals
Sleep goals -- 7 hours+ a night work nights, 8-10 hours weekends
Misc/stress goals -- Don't make poor excuses to not go to the gym!
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On January 11 2014 04:56 Grobyc wrote:
Thanks eshlow for making :D
Skylar
Age: 22 || Height: 6'2" || Weight: 205lbs
Starting Date: Jan 2014 || Goal Date: Jan 2015
Weight goals -- Drop about 5lbs, more muscle, less bf%
Training goals -- Bench from 160 -> 225, DL from 245 -> 275, Squat from 155 -> 205, 5 -> 15 BW pullups + dips are the main ones I'm tracking. And generally more weight/reps for other misc lifts/exercises
Nutrition goals -- Minimal fast food, count calories, learn to better cook balanced meals
Sleep goals -- 7 hours+ a night work nights, 8-10 hours weekends
Misc/stress goals -- Don't make poor excuses to not go to the gym!
Is there a reason your squat/deadlift goals are small? I'd expect you to be able to hit those in 2 months or less without problem.
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Not any good reason I suppose. I haven't done squats and DL a whole lot lately because my gym buddy fudged his back a bit so I haven't been working in much time for them recently and figured they won't improved much if I keep missing them... which I'm sure they won't, but I should be doing them regardless if it's on my own or with someone else, so it's a pretty awful reason in hindsight. As I was writing those down I felt like it's a pretty poor goal honestly lol. Worth bumping up a bit I would think now that it's pointed out haha.
For some reason I get minor anxiety flashes when doing squats cause I feel like I'm going to slip up and drop the barbell on my head. For that reason, I've never really tried maxing my squat and always just go with a comfortable weight and do a full set of 8-10 so I feel like that's a big hindrance in my progress there. I know it's silly though because the rack has bars preventing such an accident, but I'm still trying to get over it. It's even more ridiculous because I feel my quads are my strong point and I can leg press a set of 540lbs :S.
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On January 11 2014 05:18 Grobyc wrote:
Not any good reason I suppose. I haven't done squats and DL a whole lot lately because my gym buddy fudged his back a bit so I haven't been working in much time for them recently and figured they won't improved much if I keep missing them... which I'm sure they won't, but I should be doing them regardless if it's on my own or with someone else, so it's a pretty awful reason in hindsight. As I was writing those down I felt like it's a pretty poor goal honestly lol. Worth bumping up a bit I would think now that it's pointed out haha.
For some reason I get minor anxiety flashes when doing squats cause I feel like I'm going to slip up and drop the barbell on my head. For that reason, I've never really tried maxing my squat and always just go with a comfortable weight and do a full set of 8-10 so I feel like that's a big hindrance in my progress there. I know it's silly though because the rack has bars preventing such an accident, but I'm still trying to get over it. It's even more ridiculous because I feel my quads are my strong point and I can leg press a set of 540lbs :S.
If you can already do a set of 10 squats @155 lbs comfortably, I wouldn't be surprised if you could already do 205 lbs for at least a single, especially because your deadlift is so much higher than your squat already.
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Feel pretty good. Just hit 265 lbs deadlift today, meaning that I went from ~250 to 265 in a matter of about 3 weeks.
And for today:
Bench Press @125 lbs 3x5 (felt really easy today)
Deadlift @265 1x4
BW + 25 pull ups 3x5
Could've done more weight on the bench I feel, and the deadlift was kind of hard. I could've gotten the last rep but I didn't want to injure myself or anything and I'd rather play it safe. Still, relatively happy with the progress. I'm also feeling like I'm getting more flexible so in about a month or so I feel like I should have fine flexibility for squatting.
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Hit an easy 315x3 on deadlift, after not having done it for about a month. Could probably hit that any day of the week atm, so I'm in a good place to hit my goal if I can add about 8lbs per week.
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Felt supper strong today in the deadlift, and almost 0 lowerback discomfort. My back strength always go up when I do more of a bb routine
DL: 200kgx3x8 (wraps, no belt)
BB Rows: 80kgx8x3 (I'm incredibly bad at this)
PU BW x9 x7 x6
5 min Rowing for the lulz
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On January 11 2014 05:42 Najda wrote:Show nested quote +On January 11 2014 05:18 Grobyc wrote:
Not any good reason I suppose. I haven't done squats and DL a whole lot lately because my gym buddy fudged his back a bit so I haven't been working in much time for them recently and figured they won't improved much if I keep missing them... which I'm sure they won't, but I should be doing them regardless if it's on my own or with someone else, so it's a pretty awful reason in hindsight. As I was writing those down I felt like it's a pretty poor goal honestly lol. Worth bumping up a bit I would think now that it's pointed out haha.
For some reason I get minor anxiety flashes when doing squats cause I feel like I'm going to slip up and drop the barbell on my head. For that reason, I've never really tried maxing my squat and always just go with a comfortable weight and do a full set of 8-10 so I feel like that's a big hindrance in my progress there. I know it's silly though because the rack has bars preventing such an accident, but I'm still trying to get over it. It's even more ridiculous because I feel my quads are my strong point and I can leg press a set of 540lbs :S. If you can already do a set of 10 squats @155 lbs comfortably, I wouldn't be surprised if you could already do 205 lbs for at least a single, especially because your deadlift is so much higher than your squat already.
So today I did a single squat at the end of my arms-day workout just to get a better idea of where I stand. Put on 185lbs and it was actually relatively easy even after an exhausting workout (not legs mind you). So I think 205lbs (original goal) is probably obtainable at this very moment if I actually attempt it while fresh. Heh, what do you know 
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Thanks guys, now that my initial 4 week training program came to an end I talked with my trainer, and I could convince him to include deadlift and squatting with a rack. It's not that I was not allowed to do anything I'd like there, but not alienating the one that could help, and also showing me how to do it properly is a big plus.
That being said I failed hard when he introduced that squat for me. I've been nagging him to let me try it, and when he did, I almost fell forward with just 30kgs, haha. He had to help me put the weight back, and I was so ashamed I was about to say "all right, back to that other squatting", but I gave it another go, and I did just fine. I still felt like I could fall on my face any second, but I guess I'll get used to it - or will have a better form. We agreed though that I can't do it alone.
My questions/concerns for now:
1. The pain from my biceps were gone by Friday, yet when I tried to do flat bench flies, I felt that tingling feeling again. I stopped right there because I knew where it was going. Now, there are 3 exercises that are somewhat heavy on my biceps (he changed barbell curves to single-hand weights, will try that stating from next week) and I'm afraid to do them. I feel like I'm gonna injure it again.
2. Is milk good for gaining weight? 1l milk has 560kcal, which is quite a lot if you consider I'm still just 57 kgs, and don't do any other energy-consuming activity besides working out. Howewer it's liquid and all, so there must be a catch somewhere, since it seems too easy. Like, with 2l milk and a regular dinner I'd be already on a good spot in regards of gaining weight.
Edit: Almost forgot this! There was a guy who went through his exercises by doing all the reps one after another without any breaks, while lowering the weights after each rep. Looked painful, and I was wondering if it has any benefits.
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Keep squatting. Drink milk if you like it and it helps you eat more calories. Only benefit to not resting between sets is that you turn the workout into a metabolic one that stresses your cardiovascular systems. Problem is you can't lift as much weight and are sacrificing the twin goals of hypertrophy and strength.
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Those are called drop sets, and they have no advantage in a beginner or intermediate routine. Very likely the guy who was doing them shouldn't have been doing them either.
You can certainly squat alone. If you feel like you need help with your form just video record it and post it here.
Milk is good as long as it doesn't give you indigestion to drink that much. I drink about 1.5L every day, sometimes 2-2.5 if I'm in a hurry and can't put together a real meal.
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On January 12 2014 07:30 Volband wrote:
2. Is milk good for gaining weight? 1l milk has 560kcal, which is quite a lot if you consider I'm still just 57 kgs, and don't do any other energy-consuming activity besides working out. Howewer it's liquid and all, so there must be a catch somewhere, since it seems too easy. Like, with 2l milk and a regular dinner I'd be already on a good spot in regards of gaining weight.
Somewhere I read that old school bodybuilders built there frame mainly with heavy squats, pullovers and a gallon of milk per day. And it's true, milk is awesome for gaining weight, but don't over do it. It's still a liquid, so it can't substitute solid food and drinking more than 1 -1,5 l per day can actually have some drawbacks regarding your general health (there seem to be links to some serious diseases... aparently). Great for putting some pounds on is pasta (it can have quite some protein in it too!), beans, chickpeas, lentils, yams... and the good old peanutbutter-jelly ;D
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Umm, I should probably add that I'm using a smith machine. I've been reading a bunch of stuff, and many articles criticizes it.
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On January 13 2014 02:01 Volband wrote:
Umm, I should probably add that I'm using a smith machine. I've been reading a bunch of stuff, and many articles criticizes it.
I think you know what we are going to say, as it's been said many times. Shall I type it out for you?
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Oh come on now, I didn't know there's any difference between them, let alone being such a controversial topic.
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It's a common beginner error to assume they are the same. The basic difference is the smith machine doesn't recruit the stabilizer muscles and leaves you more prone to injury because of that. You seem to be doing your own research on it though so I commend you for that.
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I guess the guy Volvand saw could have been doing dropsets. I assumed he was doing some kind of metabolic circuit.
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On January 13 2014 03:11 Najda wrote:
It's a common beginner error to assume they are the same. The basic difference is the smith machine doesn't recruit the stabilizer muscles and leaves you more prone to injury because of that. You seem to be doing your own research on it though so I commend you for that.
More than just stabilizers it forces you into an irregular pattern of motion, as well as forcing you to use poor leverages for nearly any body type in order to stay balanced.
On January 13 2014 03:17 IgnE wrote:
I guess the guy Volvand saw could have been doing dropsets. I assumed he was doing some kind of metabolic circuit.
Taking an exercise, doing all the reps on a set, then dropping the weight and doing the next set? sounds like drop sets to me.
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EPT
