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On June 20 2014 10:36 SoleSteeler wrote:Yeah, I did some stretching today at the gym. Those couch stretches... Fuck they hurt but they did get a bit easier in the end. Have to keep it up. I did a lot of air squats and using a bench got myself into an ass to grass position. The stretch feels nice. Also did some minor hamstring work. It's a coincidence that after I posted my videos, the next morning it felt like I did something to my lower back. I will probably need a few days off of weighted exercise for my lower back.  Hard to find stuff in Korea... can't buy foam rollers easily it seems. I found a lacrosse ball for $50, lol. I can ship it from the west for cheaper than that. I've heard of foam rollers for ~$20+ in stores that aren't close to me... Looking online now. edit: are foam rollers also around $20 back home too? That's the cheapest one at amazon it seems...
Yeah, that sounds about right. Goes from there right up to 60 or even 100 for the fanciest options.
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Zurich15358 Posts
My PVC pipe was $0.80. Go make your own roller.
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I got my roller for $20. Felt like using this morning to rehab, did a bunch of lower body stretches. Did some handstands, can tell I've been ohp'ing more. Tried a tuck back lever too. Biceps felt wrecked after that lol.
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Zurich15358 Posts
Did water skiing for the first time. For two hours. I am so sore I have no idea how I am supposed to get a workout in today still hahaha.
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On June 20 2014 13:28 zatic wrote:
My PVC pipe was $0.80. Go make your own roller.
Uh, just got together with a couple of guys from the gym and we're buying a huge ass pvc pipe then splitting that one into several pieces, everyone gets their cut.
yesterday was my first workout with the new oly shoes (adipowers - red ones) and a single I got too.
Shit was inmensely awesome. Actually hit a 181.3kg squat. just a few pounds shy of my all time PR of 182kg.
Gogo me! :D
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On June 20 2014 23:38 funkie wrote:Show nested quote +On June 20 2014 13:28 zatic wrote:
My PVC pipe was $0.80. Go make your own roller. Uh, just got together with a couple of guys from the gym and we're buying a huge ass pvc pipe then splitting that one into several pieces, everyone gets their cut. yesterday was my first workout with the new oly shoes (adipowers - red ones) and a single I got too. Shit was inmensely awesome. Actually hit a 181.3kg squat. just a few pounds shy of my all time PR of 182kg. Gogo me! :D
Does your gym have .35kg plates?
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On June 21 2014 00:16 Najda wrote:Show nested quote +On June 20 2014 23:38 funkie wrote:On June 20 2014 13:28 zatic wrote:
My PVC pipe was $0.80. Go make your own roller. Uh, just got together with a couple of guys from the gym and we're buying a huge ass pvc pipe then splitting that one into several pieces, everyone gets their cut. yesterday was my first workout with the new oly shoes (adipowers - red ones) and a single I got too. Shit was inmensely awesome. Actually hit a 181.3kg squat. just a few pounds shy of my all time PR of 182kg. Gogo me! :D Does your gym have .35kg plates?
I think he squatted 400lb 
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On June 21 2014 00:22 mordek wrote:Show nested quote +On June 21 2014 00:16 Najda wrote:On June 20 2014 23:38 funkie wrote:On June 20 2014 13:28 zatic wrote:
My PVC pipe was $0.80. Go make your own roller. Uh, just got together with a couple of guys from the gym and we're buying a huge ass pvc pipe then splitting that one into several pieces, everyone gets their cut. yesterday was my first workout with the new oly shoes (adipowers - red ones) and a single I got too. Shit was inmensely awesome. Actually hit a 181.3kg squat. just a few pounds shy of my all time PR of 182kg. Gogo me! :D Does your gym have .35kg plates? I think he squatted 400lb
haha yea. I always do the converstion to kgs doing lbs/2.2 and get w/e appears there.
:p.
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Going to join a gym today and start SL 5x5.
Thinking of adding some calf raises and some curls, is that ok?
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Zurich15358 Posts
Sure you can add whatever you want on top. I think most people do some accessory work on top of SS/SL after a while.
If you are just starting out you might find that the main lifts will exhaust you enough though 
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On June 21 2014 02:01 Chocolate wrote:
Going to join a gym today and start SL 5x5.
Thinking of adding some calf raises and some curls, is that ok?
you could look ICF 5x5 (Ice Cream Fitness)
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On June 21 2014 02:07 zatic wrote:Sure you can add whatever you want on top. I think most people do some accessory work on top of SS/SL after a while. If you are just starting out you might find that the main lifts will exhaust you enough though
I thought for SL you start with an empty bar (or very small weights for DL). Doesn't sound too exhausting to me
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That's true. Zatic was thinking SS where you gradually go to 5 rep "max" and that's your starting point for future workouts.
You may find once your big lifts get to near max effort you get exhausted though. The important thing is to push yourself always, but listen to your body too. You get strong by recovering from lifting, not by just lifting
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Welp, took a week for me to go full crossfitter.
Did kipping pullups today - which are harder than they look. Lost my shirt in the middle of the conditioning work too.
Deadlift 135x10 185x10 225x8 255x8 275x5 295x5 315x3 325xF 315x3
Pulled 315x4 for a top set last friday. Felt much weaker overall today and still probably could have pulled 5 or 6 if I hadn't been planning to go for 325. 325 felt bolted to the floor. More or less happy with this.
Conditioning was such an embarrassment I don't even want to post it.
For time (25 minute cut off)
100 BW squats
30 pullups
15 Deadlifts
75 BW squats - shirt removed at rep 50-
20 pullups
10 deadlifts
50 BW squats
10 pullups
5 deadlifts
Started with 255 for the 15 deadlifts. Got 10, had to drop to 225 to finish that set. Did 2 at 225 for the second round, out of 5 attempts. Dropped to 185 and finished the set of 10 at 25:12. Timed out before the final round. I failed some BW squats towards the end of the round of 75 - I didn't know that was even possible.
I'm definitely improving rapidly as far as conditioning goes, and it's at least as much of a mental improvement as it is a physical one.... but it still sucks to be the slowest one in the group even though I'm brand new to crossfit.
I counted up my calories for the last two weeks. I don't think there's a single day where I've eaten over 1500, but I don't actually feel significantly weaker than when I was eating 3000 and doing BB-style training. This is the way I used to eat, before I started lifting over 5 years ago, back when I weighed 135 lbs. I don't think there's any danger of me going all the way back there, but once I get a little more settled in where I'm living and the classes I'm taking, I need to think about putting on another 10 lbs.
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I have 2 random questions:
1. Is it normal to gain some weight before you start losing when you begin working out at a gym 5 days a week?
2. Are weights just as important for cardio when it comes to weight loss? Or should I be hitting the treadmill the hardest to burn this shit off?
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On June 21 2014 10:26 Ayaz2810 wrote:
I have 2 random questions:
1. Is it normal to gain some weight before you start losing when you begin working out at a gym 5 days a week?
2. Are weights just as important for cardio when it comes to weight loss? Or should I be hitting the treadmill the hardest to burn this shit off?
You might have some increase in glycogen and salt, which causes you to hold on to more water. More than a 3-ish pound change though, and an increase for more than a week or two is probably you eating more than you used to, because increased activity will increase your appetite.
Diet is most important for weight loss. Get your diet in check or it won't matter what you're doing in the gym. But the general contribution of exercise is this:
Weightlifting adds a stress to your body that it has to respond to. You pick up heavy things, your body thinks "I need more muscle for picking up heavy things" so it preferentially starts using energy to build muscle, rather than storing it as fat.
High intensity cardio causes an increased metabolic rate via oxygen debt, and some hormone releases that allow you to preferentially burn fat for your recovery energy, rather than muscle. Again, the body thinks "I need these muscles to move faster" so it keeps them as best it can, and gets rid of the "baggage".
Low intensity cardio does not get that hormone release, but it does increase metabolic demand, so you'll just lose everything all over. You're adding a stress to your body, by demanding energy but you're not adding a significant enough stress that it needs to respond with more muscle and less fat.
TL;DR get your diet in check because it's 80% of the equation for losing weight, and exercise is only the remaining 20. But both weights and cardio matter and you should be hitting them HARD.
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On June 21 2014 10:36 phyre112 wrote:Show nested quote +On June 21 2014 10:26 Ayaz2810 wrote:
I have 2 random questions:
1. Is it normal to gain some weight before you start losing when you begin working out at a gym 5 days a week?
2. Are weights just as important for cardio when it comes to weight loss? Or should I be hitting the treadmill the hardest to burn this shit off? You might have some increase in glycogen and salt, which causes you to hold on to more water. More than a 3-ish pound change though, and an increase for more than a week or two is probably you eating more than you used to, because increased activity will increase your appetite. Diet is most important for weight loss. Get your diet in check or it won't matter what you're doing in the gym. But the general contribution of exercise is this: Weightlifting adds a stress to your body that it has to respond to. You pick up heavy things, your body thinks "I need more muscle for picking up heavy things" so it preferentially starts using energy to build muscle, rather than storing it as fat. High intensity cardio causes an increased metabolic rate via oxygen debt, and some hormone releases that allow you to preferentially burn fat for your recovery energy, rather than muscle. Again, the body thinks "I need these muscles to move faster" so it keeps them as best it can, and gets rid of the "baggage". Low intensity cardio does not get that hormone release, but it does increase metabolic demand, so you'll just lose everything all over. You're adding a stress to your body, by demanding energy but you're not adding a significant enough stress that it needs to respond with more muscle and less fat. TL;DR get your diet in check because it's 80% of the equation for losing weight, and exercise is only the remaining 20. But both weights and cardio matter and you should be hitting them HARD.
Fucking awesome answer. I don't really eat poorly. Lots of fruits and veggies and such. My problem is like 10 years of very excessive drinking and a sedentary lifestyle. Thanks!
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Awesome day today. Played basketball and soccer for like 4 hours today, and hung out with friends that I haven't seen for a while. Tomorrow morning looking to do some more mobility work (did about 25 minutes of stretching today) and then get right into lifting in the morning.
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Doing stretches all morning... I'm amazed at how inflexible my hips are! Gotta keep working at it...
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Wow, now I see why Jonnie Candito's program uses pause deadlifts. Since I just started lifting again and my deadlift is miles ahead of my squat/bench/OHP, I decided to some pause deadlifts. The activation in my hamstrings is so much better, and I feel like it helps me focus more on form and on pulling off the floor.
Squat - 3x5 @95 lbs
Bench - 3x5 @ 95 lbs
pause deadlift - 1x5 @185 lbs
I did a lot of mobilization work again this morning. I focused on bodyweight good mornings, hip stretches (especially the one in the limber 11, the one where you basically sit like a frog), and I did some foam rolling. Anyone know how long it takes to make a noticeable change in your mobility? I'm hoping that it will start to help after one week, but I don't want to have too high of expectations.
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EPT
