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You didn't say how you're girlfriend reacted to him so maybe she already did, but if she tells him he makes her uncomfortable and she wants him to leave her alone it'll probably do more than anything you can say. Most guys like that have fragile egos based almost entirely on how others see them so a good ego bruising might help get rid of him. If it still doesn't she can go to the owners, the gym's management will take it much more seriously if she complains about him.
I think you handled it well though, you don't wanna escalate with a guy like that but you also don't want to do nothing or he'll walk all over you.
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I'd like some advice on programming. I'm currently running babylover's starting strength mod, which is
+ Show Spoiler +Day A
3*5 back squats
3*5 bench
3 sets of chin ups
3*5 Pendlay rows / 5*3 power cleans (depending on how I feel/ if any good oly lifters are in since I'm still not great at them)
+ some bicep/back assitance stuff
Day B
3*5 front squats
3*5 miltary press
1*5 deadlift
+tricep assistance stuff
I just run the days back to back and rest when I feel like I need it, which is usually every 3 days. But I'm starting to run into some problems where my 3rd day of squats is just too much and I'll fail sets at weights I should be able to get. Since it's only the intensity of the squats I'm having trouble with I'm reluctant to drop to 2 days in a row so I don't know how I should adapt the routine to make the squat portion less intent.
I was thinking I could either squat only every other day, possibly dropping the front squats entirely or at least doing them less frequently than back squats. Or I could maybe switch the 3rd day to a lighter set, maybe with ~80% of my 5RM. What do you guys think?
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On May 02 2014 23:41 Eufouria wrote:You didn't say how you're girlfriend reacted to him so maybe she already did, but if she tells him he makes her uncomfortable and she wants him to leave her alone it'll probably do more than anything you can say. Most guys like that have fragile egos based almost entirely on how others see them so a good ego bruising might help get rid of him. If it still doesn't she can go to the owners, the gym's management will take it much more seriously if she complains about him. I think you handled it well though, you don't wanna escalate with a guy like that but you also don't want to do nothing or he'll walk all over you. --------- I'd like some advice on programming. I'm currently running babylover's starting strength mod, which is + Show Spoiler +Day A
3*5 back squats
3*5 bench
3 sets of chin ups
3*5 Pendlay rows / 5*3 power cleans (depending on how I feel/ if any good oly lifters are in since I'm still not great at them)
+ some bicep/back assitance stuff
Day B
3*5 front squats
3*5 miltary press
1*5 deadlift
+tricep assistance stuff I just run the days back to back and rest when I feel like I need it, which is usually every 3 days. But I'm starting to run into some problems where my 3rd day of squats is just too much and I'll fail sets at weights I should be able to get. Since it's only the intensity of the squats I'm having trouble with I'm reluctant to drop to 2 days in a row so I don't know how I should adapt the routine to make the squat portion less intent. I was thinking I could either squat only every other day, possibly dropping the front squats entirely or at least doing them less frequently than back squats. Or I could maybe switch the 3rd day to a lighter set, maybe with ~80% of my 5RM. What do you guys think?
Once you have been at the gym for more than 1-2 months, if you are gonna squat 3x a week you should constantly change weights/rep/sets. That will allow you to keep making gains without "deloads", PRs in the 2-3-6-8 rep range are still PRs (as is doing 5x5, then 5x7 for example, adding 2 extra sets).
Additionally you just might had a shit day, which happens. On those days just lower the weights and do a bit more volume, you should feel great again on your next workout so no need to change anything.
Also, if you do cleans do them first on your workout, as they are the more technically demanding movement. Decaf, Donkeys and Dimsum are exelent oly lifters.
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I'll stick to my current volume for another week, but lets say it happens again what rep/set ranges would you recommend I introduce on what days as a starting point? I think once I start introducing different rep/set ranges I'll be able to adjust to what feels good, but I don't really know where to begin in terms of when I should be doing heavier low rep days and when I should be doing lower weight higher rep days. Is there any good reading material you can recommend for me to look more into this myself?
I'll consider moving the power cleans to the start of my workout once I start moving around real weights. Right now my form needs a lot of work so I've just been doing the pendlay rows and then practicing the cleans at the end with lighter weights. Luckily I know a couple of pretty high level oly lifters, at least by UK standards, who train around the same time as me on most days so I can often get in person coaching.
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Things about today:
bad:
1.- Tired as fuck, but I guess that'll go away with time.
2.- I end up starving so bad, what are some good post-workout meals? I'm going to be working out at 12 to 1:30pm.
good:
1.- Crossfit people are generally good people, they know how to motivate you.
2.- Very open minded people about me doing Oly Lifts in the back of the room.
3.- They complimented my form and told if I competed before or something.
4.- CrossFitBitches are fit as fuck, and sexy-skinny. But they yell too much.
5.- Gym is pretty well equiped with ROGUE stuff, which is nice to lift and throw around.
I love lifting, don't know why I stopped.
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seriously funkie took you long enough.
Last couple days (wrist still hurting which eliminates FS, jerk, and snatch but i can still kind of clean and do clean grip snatch)
Tues
Only had time to squat up to 215
Wed
Clean Grip Snatches - singles and doubles up to 95
Cleans - 100 110 120 130 140 - feels real weird after the CGS lol
BB rows - 3x8 @ 90kg
Clean pulls - 160x3 170x3 175x2x3
Some 10kg weighted planks
Thurs
CGS - Worked up to 105 (over bodyweight, whee!), failed a few attempts at 110
Squats - Up to a quick 200
Today
Squats up to 225 (second time this week!) fail at 230 (should have gone for 227.5 would have gotten it)
DB Rows - 90lb 3x8
Some rotator cuff dumbell work and planks
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On May 03 2014 02:23 Eufouria wrote:
I'll stick to my current volume for another week, but lets say it happens again what rep/set ranges would you recommend I introduce on what days as a starting point? I think once I start introducing different rep/set ranges I'll be able to adjust to what feels good, but I don't really know where to begin in terms of when I should be doing heavier low rep days and when I should be doing lower weight higher rep days. Is there any good reading material you can recommend for me to look more into this myself?
I'll consider moving the power cleans to the start of my workout once I start moving around real weights. Right now my form needs a lot of work so I've just been doing the pendlay rows and then practicing the cleans at the end with lighter weights. Luckily I know a couple of pretty high level oly lifters, at least by UK standards, who train around the same time as me on most days so I can often get in person coaching.
Go by feel, triples and fives should be your main work sets though. When I feel particuarly strong I just mimic my last workout and add more weight or 1-3 sets, on normal days. I just switch the rep range and try to hit a PR on that new rep range (again, in some sort of weight/rep/set) combination. Btw, sometimes you just feel like doing a particular set so just go and do that (like you really want to do triples for some reason, like today  ). When I feel like shit I do sets of 8 with not much weight.
For example, say you hit 100kgx5x5 and felt you were about to die, next time you do back squats do 105kgx3x7, and from there prolly try 110kgx2x8, followed by 110kgx3x5. Now should prolly be good to do 105kgx5x3 at least, and prolly 105kgx5x5. Then 115kgx2x5, etc...
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Thursday:
Work from blocks:
2 sn pull + power sn 115x2 135x2 150x2 160x2 170x2
2 cl pull + power clean + dip 155 170 185 195 205
I really like doing blocks now! Using stacked plates is annoying though. I went to a lumber yard and talked to the guy there, he knew weightlifting lol, I can have a pair of low pulling blocks made for like 70 bucks. Pretty good deal!
Friday:
Snatch 135 155 175 185 195 205 210 215x (2) 220x 200 205 210 215x 200 205 210 215x 220x
CJ 185x2 205x2 225 245 250 260x 260 265x 265 275x 275x
Got up to 210 which is my 95% pretty easily with no misses, couldn't stick 215 lol. Still got a good number of reps at 90% or above. I was glad with my CJs, third time I jerk 265 and the jerk felt better than the other times.
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Don't get too cozy with the blocks, if you feel better off the blocks than off the floor than you have some things to work on!
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I just read an article when checking my email that says that some of the mud used in tough mudders contains animal feces in it, and that it can cause bad diarrhea. Just a heads up if any of you guys are thinking about doing it.
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On May 03 2014 04:32 GoTuNk! wrote:Show nested quote +On May 03 2014 02:23 Eufouria wrote:
I'll stick to my current volume for another week, but lets say it happens again what rep/set ranges would you recommend I introduce on what days as a starting point? I think once I start introducing different rep/set ranges I'll be able to adjust to what feels good, but I don't really know where to begin in terms of when I should be doing heavier low rep days and when I should be doing lower weight higher rep days. Is there any good reading material you can recommend for me to look more into this myself?
I'll consider moving the power cleans to the start of my workout once I start moving around real weights. Right now my form needs a lot of work so I've just been doing the pendlay rows and then practicing the cleans at the end with lighter weights. Luckily I know a couple of pretty high level oly lifters, at least by UK standards, who train around the same time as me on most days so I can often get in person coaching. Go by feel, triples and fives should be your main work sets though. When I feel particuarly strong I just mimic my last workout and add more weight or 1-3 sets, on normal days. I just switch the rep range and try to hit a PR on that new rep range (again, in some sort of weight/rep/set) combination. Btw, sometimes you just feel like doing a particular set so just go and do that (like you really want to do triples for some reason, like today ). When I feel like shit I do sets of 8 with not much weight. For example, say you hit 100kgx5x5 and felt you were about to die, next time you do back squats do 105kgx3x7, and from there prolly try 110kgx2x8, followed by 110kgx3x5. Now should prolly be good to do 105kgx5x3 at least, and prolly 105kgx5x5. Then 115kgx2x5, etc...
Alright thanks a lot man I'll try this out.
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On May 03 2014 20:01 MtlGuitarist97 wrote:
I just read an article when checking my email that says that some of the mud used in tough mudders contains animal feces in it, and that it can cause bad diarrhea. Just a heads up if any of you guys are thinking about doing it.
I've done it twice and i'm certain there's human faeces in it. Who gives a shit though.
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infinity21
Canada6683 Posts
On May 03 2014 23:01 ShadeR wrote:Show nested quote +On May 03 2014 20:01 MtlGuitarist97 wrote:
I just read an article when checking my email that says that some of the mud used in tough mudders contains animal feces in it, and that it can cause bad diarrhea. Just a heads up if any of you guys are thinking about doing it. I've done it twice and i'm certain there's human faeces in it. Who gives a shit though.
Humans, apparently
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Oh man, the DOMS. so good yet so good. :D
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DL 245kgx1, 225kgx2x5, BB Rows 85kgx10x3, 8 pull ups and had to stop, felt my body was about to blow up.
Almost died, I guess I'm being too ambitious. If I add 5kg to my 3x8 rep max, with same technique that's at leaast a 10kg increase in my 1RM so that's all that I need. Will prolly do 215kgx3x8 and decide later for my last heavy deadlift sess.
Technique feels off though, I don't feel as tight as I used to despite being stronger in general.
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On May 03 2014 23:12 infinity21 wrote:Show nested quote +On May 03 2014 23:01 ShadeR wrote:On May 03 2014 20:01 MtlGuitarist97 wrote:
I just read an article when checking my email that says that some of the mud used in tough mudders contains animal feces in it, and that it can cause bad diarrhea. Just a heads up if any of you guys are thinking about doing it. I've done it twice and i'm certain there's human faeces in it. Who gives a shit though. Humans, apparently
There was one in the area last year where half the people caught a stomach flu and had vomit and diarrhea for a week.
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What do you do on the day following a big workout to help with muscle soreness?
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On May 04 2014 11:00 Akka wrote:
What do you do on the day following a big workout to help with muscle soreness?
Workout again.
The muscle soreness stops happening if you workout consistently for a couple of weeks. But when I do feel it, I actually really enjoy it so it's win/win.
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Another weekend spent playing golf and drinking beer at me bro's (blood) place. Thinking about spending all of May on a keto diet to get glorious abs before I go ham completely, but I just dunno if I can take a month without carbs.
We'll see.
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On May 05 2014 01:11 Osmoses wrote:
Another weekend spent playing golf and drinking beer at me bro's (blood) place. Thinking about spending all of May on a keto diet to get glorious abs before I go ham completely, but I just dunno if I can take a month without carbs.
We'll see.
I´m up for a shred contest. Gonna start my cut in two weeks; ending when I can cut paper with my abs. Are you game?
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EPT
