|
@gotunk make sure you're catching and racking it properly and not with it jammed back against your neck cutting off your blood/air supply. If that's fine try tucking your chin down and in, this will give you more room to breath.
On June 26 2014 09:35 IgnE wrote:
Question for decaf:
Are your collarbones always bruised? I don't clean that often, and just keeping a bar with 300 or 400 lbs on it in the front rack position for front squatting always leaves me with tender collar bones and pink skin.
They used too. Now they're about as dense as depleted uranium and the nerves are pretty much dead. I think they were slightly uneven and my left got bigger until it was level with my right one. It also gets better as you learn how to clean properly and meet the bar instead of letting it crash on you.
|
United Kingdom36161 Posts
On June 26 2014 14:55 n.DieJokes wrote:
Jesus, pull-ups are so much easier when you're light. I thought all these guys had the strongest fucking backs in the world, the real secret is to spend two weeks shitting your brains out and let all your useless leg muscle atrophy. I am ascending to my final pull-up form
yeah, pull-ups ez pz when you're light. I'm a pro.
|
Zurich15366 Posts
I am light and I suck ass at pull ups  At least my dips make up for it ...
|
On June 26 2014 11:19 GoTuNk! wrote:
3/4 of the times I clean the bar I get dizzy. I have no idea why this is, I almost passed out today. It's really tilting as the cleans feel fairly "easy".
I'm not going to say definitively that it's this, but moving the weight quickly and generating that much force could lead you to have low (or even high) blood pressure when you're lifting or even decreased oxygen if you're using the valsalva maneuver. I'm pretty sure there's a part in Starting Strength that outlines this pretty well, however it deals more with it in relation to the OHP. That's where a lot of people get light headed/dizziness while lifting. Alternatively, Livestrong has this to offer:
Feeling lightheaded or dizzy during or after an intense strength training workout is not uncommon. The sensation comes from the increased strain placed on your heart when lifting heavy weights, which impacts your blood pressure. Many lifters hold their breath as they push or pull a heavy weight at the beginning of an exercise. The lack of oxygen intake while performing a strenuous action almost instantaneously causes the heart to beat faster, causing higher blood pressure. The heart does this to deliver the oxygen the body needs to complete the action. Dehydration can also contribute to lightheadedness. Drink plenty of water before, during and after a workout to keep yourself hydrated.
...
The lightheaded feeling during a workout typically passes after a few seconds. Once heart recovers, it can effectively pump blood and oxygen throughout your body again. If, however, you consistently experience dizziness and feel lightheaded for more than several seconds after an exercise, speak with your doctor. This could be a sign of a more serious underlying condition that is exasperated by straining when lifting weights. Conditions such as arrhythmia and cardiomyopathy can cause the heart to pump inadequate amounts of blood through your body. If you suffer from either condition, speak with your doctor before beginning a strength training regimen.
Source
On June 26 2014 14:55 n.DieJokes wrote:
Jesus, pull-ups are so much easier when you're light. I thought all these guys had the strongest fucking backs in the world, the real secret is to spend two weeks shitting your brains out and let all your useless leg muscle atrophy. I am ascending to my final pull-up form
The real pul-up pros are the ones who are light and still do weighted pull ups 
|
Hello everyone !
I am about to transition from body weight to weightlifting as I found a club near my house (up to now I was training at home), and I thought that I might need some help because I know nothing about weight lifting.
First, I would like to have a good "full body" workout plan. I am used to 3 "full body" workout sessions a week, 100% on Mondays and Fridays and 70% on Wednesdays. I would like to keep it this way for the weightlifting training too, because it feels like it has been effective for me. My body weight workout sessions are about 1.5 hours long.
Can you recommend me a good "full body" workout session ? Should I buy a book for this ? I followed the instructions of a book for my body weight training, maybe good books exist for weight lifting too.
The second part is the hardest one ; if possible, I'd like to estimate what weight I should use for weight lifting. It would be nice to at least have a method to rapidly find my own level at weight lifting. I don't want to waste too much time lifting weights that are too light for me. Do you think it could help if I measured my muscles ?
To give you an idea, here is what my body weight training sessions look like.
Warmup
6x14 dips with parallel chairs - 25 secs of rest between each set
6x14 pushups with my hands on chairs - 25 secs of rest between each set
6x14 pushups with my hands on chairs and my feet on a 90cm table - 25 secs of rest between each set
Pause
6x17 pullups with a bar installed between two chairs : I am lying with my back on the floor and I pull my chest up until it touches the bar. I don't go all the way down to the floor each time, I just go down until my arms are parallel to the floor before I start pulling up again. 25 secs of rest between each set
Long pause
6x19 squats on one leg while using a wall to remain stable - 25 secs of rest between each set
Pause
6x30 crunches lying on the floor with my legs on a chair - 25 secs of rest between each set
Pause
6x20 hip raises - 25 secs of rest between each set
Pause
3x15 body triceps presses - 1 min of rest between each set
Stretching / Stomach vacuum
I hope the weight lifting veterans will be able to guide a noob !
|
On June 26 2014 15:14 decafchicken wrote:@gotunk make sure you're catching and racking it properly and not with it jammed back against your neck cutting off your blood/air supply. If that's fine try tucking your chin down and in, this will give you more room to breath. Show nested quote +On June 26 2014 09:35 IgnE wrote:
Question for decaf:
Are your collarbones always bruised? I don't clean that often, and just keeping a bar with 300 or 400 lbs on it in the front rack position for front squatting always leaves me with tender collar bones and pink skin. They used too. Now they're about as dense as depleted uranium and the nerves are pretty much dead. I think they were slightly uneven and my left got bigger until it was level with my right one. It also gets better as you learn how to clean properly and meet the bar instead of letting it crash on you.
I'm quite sure I don't have a heart problem. I have question about catching.
Do you try to catch on front squat position (as close to your neck as possible) or do you go with the top part of your delts to the bar? Maybe it has to do with 32mm bars, but I'm not the only one that uses them.
Morever over, when you front squat, do you get the bar as close to your neck as possible?
|
Yesterday:
Bench Press 115x20x2 125x20x1 115x18x1
Conditioning:
3 rounds in 12:03
12 Chest to Bar pullups
9 Burpees
6 OHS squat @ 115
Was supposed to be 5 rounds for time. Got to the fourth set of pullups and was only getting maybe 1/3-5 attempts so I called it early.
Today:
10 minutes EMOM deadlifts (hand release between reps)
235 for the first 9 minutes. Failed the 10th minute, dropped to 215 and finished in 11 minutes.
So 235x5x9, 215x5x1
Conditioning:
3 rounds of
7 Ring Dips
150 single unders
Cash Out
30 lunges (each leg) @ 115#
24:56
Did the lunges 10/5/5/5/5. The things my body is good at and bad at never cease to amaze me. Strict Ring dips were no problem - did them all unbroken, but kipping them was impossible. First day I jumped rope my best unbroken run was around 10. Today I did a run of 83. kinda went on autopilot and did 163 in the third set before I realized I was done.
RX was 7 muscle ups, 75 double unders, and 155# lunges. Tried muscle ups... I'm definitely strong enough for them, but I need to get my kip down. Rings are a LOT different from the bar when it comes to body position. I still have too much leg swing. Need to get the shoulders more active. Think I'm going to come in a half hour early M/W/F and work pullups, and Tu/Th work double unders for a half hour each. The problem with my kip is pretty much the same as the problem with my clean, I think... hips and low back are plenty strong, but they're just not explosive enough.
|
On June 26 2014 19:52 MtlGuitarist97 wrote:Show nested quote +On June 26 2014 11:19 GoTuNk! wrote:
3/4 of the times I clean the bar I get dizzy. I have no idea why this is, I almost passed out today. It's really tilting as the cleans feel fairly "easy".
I'm not going to say definitively that it's this, but moving the weight quickly and generating that much force could lead you to have low (or even high) blood pressure when you're lifting or even decreased oxygen if you're using the valsalva maneuver. I'm pretty sure there's a part in Starting Strength that outlines this pretty well, however it deals more with it in relation to the OHP. That's where a lot of people get light headed/dizziness while lifting. Alternatively, Livestrong has this to offer: Show nested quote +Feeling lightheaded or dizzy during or after an intense strength training workout is not uncommon. The sensation comes from the increased strain placed on your heart when lifting heavy weights, which impacts your blood pressure. Many lifters hold their breath as they push or pull a heavy weight at the beginning of an exercise. The lack of oxygen intake while performing a strenuous action almost instantaneously causes the heart to beat faster, causing higher blood pressure. The heart does this to deliver the oxygen the body needs to complete the action. Dehydration can also contribute to lightheadedness. Drink plenty of water before, during and after a workout to keep yourself hydrated.
...
The lightheaded feeling during a workout typically passes after a few seconds. Once heart recovers, it can effectively pump blood and oxygen throughout your body again. If, however, you consistently experience dizziness and feel lightheaded for more than several seconds after an exercise, speak with your doctor. This could be a sign of a more serious underlying condition that is exasperated by straining when lifting weights. Conditions such as arrhythmia and cardiomyopathy can cause the heart to pump inadequate amounts of blood through your body. If you suffer from either condition, speak with your doctor before beginning a strength training regimen. SourceShow nested quote +On June 26 2014 14:55 n.DieJokes wrote:
Jesus, pull-ups are so much easier when you're light. I thought all these guys had the strongest fucking backs in the world, the real secret is to spend two weeks shitting your brains out and let all your useless leg muscle atrophy. I am ascending to my final pull-up form The real pul-up pros are the ones who are light and still do weighted pull ups
Obviously comparing pullups is stupid. The only way someone is better at pullups than me is if they do more reps than me at my bodyweight . . .
|
On June 27 2014 01:59 GoTuNk! wrote:Show nested quote +On June 26 2014 15:14 decafchicken wrote:@gotunk make sure you're catching and racking it properly and not with it jammed back against your neck cutting off your blood/air supply. If that's fine try tucking your chin down and in, this will give you more room to breath. On June 26 2014 09:35 IgnE wrote:
Question for decaf:
Are your collarbones always bruised? I don't clean that often, and just keeping a bar with 300 or 400 lbs on it in the front rack position for front squatting always leaves me with tender collar bones and pink skin. They used too. Now they're about as dense as depleted uranium and the nerves are pretty much dead. I think they were slightly uneven and my left got bigger until it was level with my right one. It also gets better as you learn how to clean properly and meet the bar instead of letting it crash on you. I'm quite sure I don't have a heart problem. I have question about catching. Do you try to catch on front squat position (as close to your neck as possible) or do you go with the top part of your delts to the bar? Maybe it has to do with 32mm bars, but I'm not the only one that uses them. Morever over, when you front squat, do you get the bar as close to your neck as possible?
I don't know but my neck is almost always touching the bar. At least where it meets my collarbone.
|
On June 26 2014 22:57 Maluk wrote:
Hello everyone !
I am about to transition from body weight to weightlifting as I found a club near my house (up to now I was training at home), and I thought that I might need some help because I know nothing about weight lifting.
The OP of this thread and the general training thread are good places to start.
On June 26 2014 22:57 Maluk wrote:
First, I would like to have a good "full body" workout plan. I am used to 3 "full body" workout sessions a week, 100% on Mondays and Fridays and 70% on Wednesdays. I would like to keep it this way for the weightlifting training too, because it feels like it has been effective for me. My body weight workout sessions are about 1.5 hours long.
For someone who's new to weights, you probably won't need the easy wednesday - in fact, for the first two months at least, you should be adding more weight almost every session. That's certainly something you should look at going back to after a couple of months though. That's a more Intermediate style of routine, and will come with weekly progression rather than linear progression.
On June 26 2014 22:57 Maluk wrote:
Can you recommend me a good "full body" workout session ? Should I buy a book for this ? I followed the instructions of a book for my body weight training, maybe good books exist for weight lifting too.
Workout A:
Squat 3x5
Bench Press 3x5
Bent Over Row 3x5 or Power Clean 5x3
Pullups 3xF
Make these good solid "Dead Hang" pullups.
Workout B:
Squat 3x5
Deadlift 3x5 ramping sets
Overhead Press 3x5
Chinups 3xF
Again, Dead hang on the chinups.
Alternate these workouts every time you go. (over two weeks do A mon, B wed, A Fri, B mon, A wed, B Fri, repeat) Add 5 pounds to each lift every day you perform it if you hit all your reps the last time you did the lift. Other than the deadlift, the weight for a given day does not change. Deadlift you'll want to do something like 70%, 85% and then a top set. Make sure you're squatting to parallel. You'll want to rest around 3 minutes between each one of these sets.
On June 26 2014 22:57 Maluk wrote:
The second part is the hardest one ; if possible, I'd like to estimate what weight I should use for weight lifting. It would be nice to at least have a method to rapidly find my own level at weight lifting. I don't want to waste too much time lifting weights that are too light for me. Do you think it could help if I measured my muscles ?
First day you do a lift, start with the empty bar. Do five reps. Add 10 pounds. Do 5 more reps. Add 10 pounds. Do 5 more reps. Repeat until the bar speed on the lift begins to slow down. Do two more sets of five at that weight - that's the first workout. The next workout, you'll just do that weight + 5 pounds.
I would stick to the compounds only for at least the first month. You can add a couple curls or triceps stuff, or whatever you want to do (but still try to keep it minimal) after that month, but get a baseline established first.
|
On June 27 2014 09:37 IgnE wrote:Show nested quote +On June 26 2014 19:52 MtlGuitarist97 wrote:On June 26 2014 11:19 GoTuNk! wrote:
3/4 of the times I clean the bar I get dizzy. I have no idea why this is, I almost passed out today. It's really tilting as the cleans feel fairly "easy".
I'm not going to say definitively that it's this, but moving the weight quickly and generating that much force could lead you to have low (or even high) blood pressure when you're lifting or even decreased oxygen if you're using the valsalva maneuver. I'm pretty sure there's a part in Starting Strength that outlines this pretty well, however it deals more with it in relation to the OHP. That's where a lot of people get light headed/dizziness while lifting. Alternatively, Livestrong has this to offer: Feeling lightheaded or dizzy during or after an intense strength training workout is not uncommon. The sensation comes from the increased strain placed on your heart when lifting heavy weights, which impacts your blood pressure. Many lifters hold their breath as they push or pull a heavy weight at the beginning of an exercise. The lack of oxygen intake while performing a strenuous action almost instantaneously causes the heart to beat faster, causing higher blood pressure. The heart does this to deliver the oxygen the body needs to complete the action. Dehydration can also contribute to lightheadedness. Drink plenty of water before, during and after a workout to keep yourself hydrated.
...
The lightheaded feeling during a workout typically passes after a few seconds. Once heart recovers, it can effectively pump blood and oxygen throughout your body again. If, however, you consistently experience dizziness and feel lightheaded for more than several seconds after an exercise, speak with your doctor. This could be a sign of a more serious underlying condition that is exasperated by straining when lifting weights. Conditions such as arrhythmia and cardiomyopathy can cause the heart to pump inadequate amounts of blood through your body. If you suffer from either condition, speak with your doctor before beginning a strength training regimen. SourceOn June 26 2014 14:55 n.DieJokes wrote:
Jesus, pull-ups are so much easier when you're light. I thought all these guys had the strongest fucking backs in the world, the real secret is to spend two weeks shitting your brains out and let all your useless leg muscle atrophy. I am ascending to my final pull-up form The real pul-up pros are the ones who are light and still do weighted pull ups Obviously comparing pullups is stupid. The only way someone is better at pullups than me is if they do more reps than me at my bodyweight . . .
Only until someone creates a wilks score for pullups!
|
I don't understand why anyone would bench less than 135, why not just do push ups...
|
On June 27 2014 14:04 n.DieJokes wrote:
I don't understand why anyone would bench less than 135, why not just do push ups...
The vast majority of untrained males are not able to do enough push ups for them to fit into a good progressive workout regiment. That is not to say that doing pushups won't do noobies good, rather that a fair number of them are heavy enough to make non-bodyweight exercises a better way to start out.
|
On June 27 2014 14:04 n.DieJokes wrote:
I don't understand why anyone would bench less than 135, why not just do push ups...
A pushup is no where near equivolent to a 135 bench. When I was 125 lbs the first time I went to the gym I struggled with a 65 lb bench for more than a few reps (maybe a little more, don't remember clearly) but could do 60ish strict form pushups. Bodyweight movements recruit muscles differently. Similarly I can do a couple full ROM handstand presses at 155 lbs but my ohp max is like 85 lbs despite the arms pushing in a very similar path.
|
Sorry, I don't mean for people new to the bench. I meant in phyre's crossfit WOD. My bad
Edit: 60 pushups and not even bw bench? That's crazy scaling O.o Hand stand pushups make more sense, thats basically just the lock out of a military press
|
On June 27 2014 15:01 n.DieJokes wrote:
Sorry, I don't mean for people new to the bench. I meant in phyre's crossfit WOD. My bad
Edit: 60 pushups and not even bw bench? That's crazy scaling O.o Hand stand pushups make more sense, thats basically just the lock out of a military press
I was the same when I started lifting. Weighed about 135, had a bench press max of 65 for 10, but could do about 60 pushups. Also, a full range of motion HSPU is done on some kind of elevated platform, so it's more like 3/4 of an OHP, not just a lockout.
This is an off week between cycles of 5/3/1, so the 20 rep bench press was just for fun really. I'm obviously not capable of doing 135 or more for it, but again I'm still capable of about 60 unbroken, good form pushups (except now I weigh about 180) so the idea that one could sub for the other is ludicrous.
Yeah, I'm STILL not capable of a reliable 5 reps at bodyweight on bench. Oh well.
|
Wow. Guess I eased off the food too much and I'm sure a squat hiatus is a factor too. Down 9lb in a month O.O
|
Just did bench press 3x10 at 60 kilo (132 lbs) for the first time today, feels good man 
|
On June 27 2014 09:52 phyre112 wrote:
Workout A:
Squat 3x5
Bench Press 3x5
Bent Over Row 3x5 or Power Clean 5x3
Pullups 3xF
Make these good solid "Dead Hang" pullups.
Workout B:
Squat 3x5
Deadlift 3x5 ramping sets
Overhead Press 3x5
Chinups 3xF
Again, Dead hang on the chinups.
I would need a partner for the bench press, right ? Since I am going to the gym alone for now maybe I should replace it at least for the time being. Are dips okay as a replacement ?
My second concern is about the number of exercises : I am used to having 8 exercises in a session, can I jump to 4 without any problem ? Do I have to decrease my calorie intake since my workout sessions will likely be shorter ?
Other than that, thank you for the plan and I will definitely try it out (possibly replacing the bench press if doing it on my own is dangerous).
Thank you for the tip to find my level too, I like it a lot and I will do as you said as soon as I go to the gym for my first session !
|
If you're bench pressing alone you can put the weights on the bar without (i have no idea what this is called in english, the silver things at the end)
![[image loading]](http://i.imgur.com/sL9uslE.png)
these things on the bar. If something goes wrong you can let the weights slide off both ends
|
|
|
|
|
|
EPT
