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On June 14 2014 02:34 NeedsmoreCELLTECH wrote:Show nested quote +On June 13 2014 14:00 zatic wrote:
Yeah really Celltech, nice work! One of those stories that make this sub/thread so great, especially since you were here from the very skinny beginning, weren't you?
Yup, I weighed 67kg (150lbs~) at 1.96m (6'5~) when I started on June 11, 2011 (3 years ago). I made a lot of progress strength wise, size wise and personality wise. I basically went from insecure, average ambition and a virgin (lols) to a very confident, very driven top student (I have a solid chance of going to LSE/Oxbridge for my masters) and have a gf who does modelling. Basically what I wanted to be when I started - I even hit Diamond IV on LoL, but I haven't played at all in the last few weeks. Internships and academics have eaten up all my gaming time essentially. I still believe that strength work is necessary, but it makes a little sad when super motivated beginners are told to do SS untill they hit 315 in squat or something like that: higher volume and higher frequency led to WAY better size gains and WAY better strength gainz, as well as more fun training. I sincerely recommend anyone who is lifting for fun/aesthetics to look into a more bodybuilding oriented split, or something like Layne Norton's PHAT. EDIT: Another thing I would like to add is that if you want to be top .1% no matter what, you will have to outwork 99.9% of the population. When I was bulking I would set an alarm at 2am and hit my macros NO MATTER WHAT, even if I had to vomit I would discard those kcals and eat more at a later stage. When I was applying for top internships I applied for 50+ on top of brutal academics and writing my bachelor's thesis in 4 weeks. If you really want things, you will find a way. I'll keep you guys posted if I ever make Fortune 500 CEO or partner in a top management consulting firm/Bulge bracket bank.
Pffft low volume high frequency high intensity master race ftw :D Actually i did make a lot of size and strength gains when I was doing higher volume work. Congrats on all your progress bud. You forgot to mention you did all that while getting brain surgery lols
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Signed up for a boxing gym today. They've got a power rack & squat rack & dumbells up to 200lbs. & ropes & tires & sledgehammers & im super psyched. My clothes haven't been this sweaty in a while
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Finally got out of the hospital. Spent five damn days there in bed, no weight through the foot for six weeks. On a bunch of painkillers and blood thinners. On the plus side, I've done more one legged squats in the last week than I have in my entire life. Functional strength ^^
New Fitness Initiative: Get back to where I was by New Years.
Where I was:
Lifts:+ Show Spoiler +
Squat (High Bar): 305 1rm, 275 5rm. Form decent, some pelvic tilt in bottom but I didn't have oly shoes.
Bench (Touch and go, heels up, butt down): 305 1rm, 275 5rm.
Deadlift: 375 1rm, 325 5rm. Form pretty bad, back rounds easily.
None of these were dedicated pr's, just things I felt like going for a strong days. I probably had 315 in me on bench and squat :/
Physique:+ Show Spoiler +Height: 5'9 Weight: Between 172 and 182, depends. I've had shingles the last five weeks before this injury. Shitty selfie after last workout: ![[image loading]](http://i.imgur.com/CvL4l3s.jpg) Last day in the hopsital selfie. No pump, terrible diet, bad lighting. Shitty photo all around, this is what I'm gonna use as my benchmark. ![[image loading]](http://i.imgur.com/nRk6zUQ.jpg)
Anyone have any tips on preventing strength loss. Obviously I'm gonna lose a lot, is there anything I can do? I was thinking of getting a tennis ball to grip so at least I can work on my grip strength. Also for diet, should I try and bulk up? I'm afraid of putting on too much fat, if recovery has complications it might be hard to work it off. Still I don't want to whither away, what do you guys think?
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What would give the "fastest" or "most" progress in strength and endurance?
program 1:
Full body workout every 2 days and the day inbetween 1h-ish slow long distance running
program2:
4 day split (bicep/shoulder, back, legs, triceps/chest) and the day in.between the SLD running.
atm i do the split training but i am not sure if this is the most optimal, hence the question here :-)
we have a summerstop at handbal now, so in the comming 2 months i want to make as much progress until next season to be as ready as i can.
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On June 14 2014 19:05 Cinnamonster wrote:
What would give the "fastest" or "most" progress in strength and endurance?
program 1:
Full body workout every 2 days and the day inbetween 1h-ish slow long distance running
program2:
4 day split (bicep/shoulder, back, legs, triceps/chest) and the day in.between the SLD running.
atm i do the split training but i am not sure if this is the most optimal, hence the question here :-)
we have a summerstop at handbal now, so in the comming 2 months i want to make as much progress until next season to be as ready as i can.
The best way to train endurance is to do what you want to be training for. Muscle endurance has little caryover between different movements, though if you're just trying to improve cardiovascular endurance then it's okay to be less specific. Running will certainly help your handball endurance but I'd say it's be better and more fun to just play a lot more handball.
As for strength, compound movements are the most effective, so that would be like deadlifts, squats, bench, dips, pullups etc.
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On June 14 2014 05:56 decafchicken wrote:
Pffft low volume high frequency high intensity master race ftw :D Actually i did make a lot of size and strength gains when I was doing higher volume work. Congrats on all your progress bud. You forgot to mention you did all that while getting brain surgery lols
I had surgery twice in like 6 months, about 400 stitches in total. Double the surgery, double the gainz #math. Seriously curious about what you look like though. I remember seeing a pic from you back in '11 with your back flexed (you were wrestling with girls in a tiny pool iirc) and I was like HOLY SHIT he's so huge. Wouldn't be surprised if by now I'm like, eh, mirin, but nbd.
@IgnE I think that if people have done SS/SL/Candito's program that JUST does basic compounds for several months with some dedication and consistency, they will make better strength and size gains by stepping up their volume and frequency. I'm not saying that after 6 months everyone should switch to 120 sets of weekly volume, but something like 4 days with 15 sets on each day (heavy compound followed by light assistance isolations/compounds) is a better formula for growth in my experience.
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On June 14 2014 22:54 Najda wrote:Show nested quote +On June 14 2014 19:05 Cinnamonster wrote:
What would give the "fastest" or "most" progress in strength and endurance?
program 1:
Full body workout every 2 days and the day inbetween 1h-ish slow long distance running
program2:
4 day split (bicep/shoulder, back, legs, triceps/chest) and the day in.between the SLD running.
atm i do the split training but i am not sure if this is the most optimal, hence the question here :-)
we have a summerstop at handbal now, so in the comming 2 months i want to make as much progress until next season to be as ready as i can. The best way to train endurance is to do what you want to be training for. Muscle endurance has little caryover between different movements, though if you're just trying to improve cardiovascular endurance then it's okay to be less specific. Running will certainly help your handball endurance but I'd say it's be better and more fun to just play a lot more handball. As for strength, compound movements are the most effective, so that would be like deadlifts, squats, bench, dips, pullups etc.
It's hard to play handball when you have a summerstop and there arn't any competitions around =) That's why I want to focus on the gym with strength and cardiovascular endurance indeed.
I know compound movements are the most effective (that's what I do now in my split program). But I wonder if I would make more progress in these 2,5 months until practice starts again if i would do like "monday fullbody // tuesday running // wednesday full body // thursday running // friday full body // saturday running // sunday rest" then with a "monday chest tric // tuesday running // wednesday biceps shoulders // thursday running // friday back (and legs perhaps) // saturday running // sunday rest (or the legs)
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On June 15 2014 01:27 Cinnamonster wrote:Show nested quote +On June 14 2014 22:54 Najda wrote:On June 14 2014 19:05 Cinnamonster wrote:
What would give the "fastest" or "most" progress in strength and endurance?
program 1:
Full body workout every 2 days and the day inbetween 1h-ish slow long distance running
program2:
4 day split (bicep/shoulder, back, legs, triceps/chest) and the day in.between the SLD running.
atm i do the split training but i am not sure if this is the most optimal, hence the question here :-)
we have a summerstop at handbal now, so in the comming 2 months i want to make as much progress until next season to be as ready as i can. The best way to train endurance is to do what you want to be training for. Muscle endurance has little caryover between different movements, though if you're just trying to improve cardiovascular endurance then it's okay to be less specific. Running will certainly help your handball endurance but I'd say it's be better and more fun to just play a lot more handball. As for strength, compound movements are the most effective, so that would be like deadlifts, squats, bench, dips, pullups etc. It's hard to play handball when you have a summerstop and there arn't any competitions around =) That's why I want to focus on the gym with strength and cardiovascular endurance indeed. I know compound movements are the most effective (that's what I do now in my split program). But I wonder if I would make more progress in these 2,5 months until practice starts again if i would do like "monday fullbody // tuesday running // wednesday full body // thursday running // friday full body // saturday running // sunday rest" then with a "monday chest tric // tuesday running // wednesday biceps shoulders // thursday running // friday back (and legs perhaps) // saturday running // sunday rest (or the legs)
Why would you do long slow distance for handball? I think you'd be better served with speed work. Here's an example workout: Go to the track,time yourself for a max effort 400. Then do 8x400, each with in 1.5x fastest time. Half lap walk rest in between. After the fourth 400, take a full lap rest.
As for splits, I don't like a four day split unless you're already very developed and a full body workout is only feasible if you have infinite time or you're just starting. I prefer an upper lower split. Maybe something like: (U-SW-R-L-R) cycle
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U SW R L R cycle?
I always was a sprinter, never an endurance runner ... imo i need some basic cardioendurance to last the whole game ^^ now i can barely manage to play half before i die and seriously need a brake =(
I wouldn't say i'm very developed, but also wouldn't say i'm a beginner =) i'ld consider myself like an average handballplayer / been going to the gym for 4-5 months now.. I could post a picture, but I feel weird doing so =)
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Handball you run down the court, do some stuff, then run back right? Back forth? 400m's not a sprint and you're getting three miles of distance.
U-Upper body lift (bench, pulls, presses, accessory work)
SW- Speed work
L- Lower body lift (squat, dl, some mobility work, sport specific work, abs)
R- Rest
I have no idea what the average handball player looks like, I'd guess not particularly strong. Whether or not you're a beginner, in my mind, comes down to how much experience you have with the major lifts. I.e can you squat comfortably to depth with your feet flush on the ground and your back straight, can you comfortably deadlift with a straight back, can you bench properly and have you ever run through one of the beginner programs like stronglifts 5x5?
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Zurich15366 Posts
Meh, saw my ex who I had been lifting with for 10 months the first time today after 3 weeks. It's almost unfair how great she looks. Seriously I pity all the poor girls who get sucked into go-starve-yourself mainstream fitness. She didn't even ever give it 100% and the transformation is still amazing.
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On June 16 2014 07:01 zatic wrote:
Meh, saw my ex who I had been lifting with for 10 months the first time today after 3 weeks. It's almost unfair how great she looks. Seriously I pity all the poor girls who get sucked into go-starve-yourself mainstream fitness. She didn't even ever give it 100% and the transformation is still amazing.
I know right, my gf basically just has a 2 scoop brotein shake for protein intake and lifts heavy (bodybuilder style) 3-4x per week and her progress in 6 months is better than my progress in years.
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Off days suck, wanted to pr on deadlift again and I bareeeely got 365 again. Felt so weak. It wasn't like it was a wall I couldn't push through, more like halfway up my muscles just felt like, nah I'm tired going to drop this.
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On June 16 2014 17:55 NeedsmoreCELLTECH wrote:Show nested quote +On June 16 2014 07:01 zatic wrote:
Meh, saw my ex who I had been lifting with for 10 months the first time today after 3 weeks. It's almost unfair how great she looks. Seriously I pity all the poor girls who get sucked into go-starve-yourself mainstream fitness. She didn't even ever give it 100% and the transformation is still amazing. I know right, my gf basically just has a 2 scoop brotein shake for protein intake and lifts heavy (bodybuilder style) 3-4x per week and her progress in 6 months is better than my progress in years.
Beginner gains man.
Stfu, you should know this by now.
Also, Squats.
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I read some stuff by a weightlifting coach from Chile, I'm gonna try out their system for a month or two. I'm planning a 1200 rep 4 week cycle. It's going to be 420 snatches, 420 CJ, 240 squats, 120 pulls. Four sessions a week being week 1 25% of total reps, week 2 30%, week 3 25% and week 4 20%, with intensity varying accordingly.
Today:
Snatch 140/3 150/3 160/3 170/3 175/2x2 180/2 190/1 200/1 210/x 210/x 210/1 - 21 reps
CJ 140/1+1 165/1+1 175/1+1 190/1+2 205/1+2 215/(1+2)x2 235/1+1 250/1+1 - 22 reps
Squat 245 265 285 305 315 325 335x 315/2 320/x 310/2 285/4 - 15 reps
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Today:
Squat (last day of 5/3/1 cycle - I just kinda guessed at percentages)
Barbell Split Squat 3x8 @ 75 lbs
Conditioning:
800m run
9 snatches @ 85 lbs
400m run
6 snatches @ 85 lbs
200m run
3 snatches @ 85 lbs
Time: 14:13
RX weight for men was 115. I picked 85 because I only hit a 115 snatch 2/3 attempts when I'm fresh, let alone after squats and running. Probably could have shaved 2+ minutes off this time if I would have just stopped thinking about the snatches, but I kept thinking "Im going to drop this" and so I didn't attempt them. Should have just picked them up, because it was light and I miss my snatches forward anyway so they're easy to bail.
Oh and running after squatting sux.
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On June 17 2014 04:50 Donkeys wrote:
I read some stuff by a weightlifting coach from Chile, I'm gonna try out their system for a month or two. I'm planning a 1200 rep 4 week cycle. It's going to be 420 snatches, 420 CJ, 240 squats, 120 pulls. Four sessions a week being week 1 25% of total reps, week 2 30%, week 3 25% and week 4 20%, with intensity varying accordingly.
Today:
Snatch 140/3 150/3 160/3 170/3 175/2x2 180/2 190/1 200/1 210/x 210/x 210/1 - 21 reps
CJ 140/1+1 165/1+1 175/1+1 190/1+2 205/1+2 215/(1+2)x2 235/1+1 250/1+1 - 22 reps
Squat 245 265 285 305 315 325 335x 315/2 320/x 310/2 285/4 - 15 reps
Nice.
I actually do more or less that setup on the squats, and a lot less reps on the snatches/C&J.
Those two have a way of making my shoulders feel like total glass.
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am: Power Snatch 67.5kg then some practice on tecnnique
PM: BP 140x1, 132.5kgx3x3, SQ 180x1, 160x5x4
phyre 
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Phyre pls don't leave us.
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Still lifting heavy, just also doing conditioning at the end. I wouldn't have joined the gym if they didn't have good programing. Also not eating enough, probably down to 175 bw. Can't believe I was 200 in February. At least it makes pullups cake.
I'll probably be too lazy to keep up the metcons when I go back to a normal gym in the middle of august.
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EPT
