EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 10
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malcram
2752 Posts
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decafchicken
United States20168 Posts
Today AM Deadlifts 1x5 @ 405 (lol this was harder than I expected) Pull ups 4x8 BB Rows 4x8 @ 185 DB Row 3x10 @ 75 Curlz | ||
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mordek
United States12705 Posts
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Fwmeh
1286 Posts
Tried with bandy ball, didn't have a lacrosse. Didn't really feel anything. Will continue this week and see how it goes. | ||
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mordek
United States12705 Posts
On January 21 2015 04:47 Fwmeh wrote: Thanks for the tips, but I really, really don't think it is a matter of mobility. I have tried stretching previously, and barely feel the stretch in the glute med/hamstring/hip extension/knee flexion exercises. I have never felt limited in my mobility. Tried with bandy ball, didn't have a lacrosse. Didn't really feel anything. Will continue this week and see how it goes. In my mind it wasn't about your mobility but rather your quads may be tight which puts constant strain on the tendons going to and around your knee which usually results in pain. If you're quads are nice and supple then you probably need to consult a professional about the pain. The prior advice was more of a default go-to for me when I get knee pain. | ||
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decafchicken
United States20168 Posts
On January 21 2015 04:47 Fwmeh wrote: Thanks for the tips, but I really, really don't think it is a matter of mobility. I have tried stretching previously, and barely feel the stretch in the glute med/hamstring/hip extension/knee flexion exercises. I have never felt limited in my mobility. Tried with bandy ball, didn't have a lacrosse. Didn't really feel anything. Will continue this week and see how it goes. Even when my shoulders/hips are "tight" I still have more mobility than 99% of people. Still causes me pain, it's all relative. Can also be related to the stabilizing muscles. Your big movers may be strong but you might have some imbalances/deficiencies in the smaller muscles (you have a ton of hip/knee rotators and stabilizers that could all be affecting your knee). It's hard to help over the internet without see how move and such, the best advice I can give is see a good physical/massage/chiro therapist, athletic trainer, or sports doc. Next best advice I can give is try a bunch of mobility/soft tissue/stretches/etc. until you find some stuff that works and stick with it. | ||
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Thalandros
Netherlands1151 Posts
On January 21 2015 02:48 GoTuNk! wrote: That's a solid routine, I think 3x a week would be bettter if you get the chance. Not sure you can keep up with the HIIT though, I would do it once a week on my last training day on your shoes,and have 3x lifting days. Strength is independent of muscle mass up to a point, at your current levels and age you can certainly make decent gains before stalling with this routine. Don't set up goals, just focus on lifting more weight and with better form constantly. Remember strength is a skill, muscle development is a by product. Don't forget to developa appropiate flexibility, specially for the high bar squat ! Sorry for the confusion. I lift 3x per week (Monday, Wednesday, and Friday. I just repeat my monday routine on friday.) On January 21 2015 02:49 zatic wrote: What is your height / BW? If you want to "build some pure strength before anything else" you need to eat at a surplus, not a deficit. It's not impossible to gain strength on a deficit (especially as a beginner) but in the end it's just no fun. I would suggest the more conventional lifting on a calorie surplus and adjusting your intake after a while if you feel you are putting on too much fat. If you take your lifting seriously and don't eat on a huge surplus that shouldn't even happen though. As far as the program goes, conventional wisdom is that deadlifting every other day (on top of squats) would be too much. But that's really something you should find out for yourself. As a beginner you can probably get away with it and still recover. Personally I would find it a bit boring that's why alternate squats / front squats and DL / cleans and rows. The important part is that you have the big lifts in there though. I am 1M88CM, or 6'2. I weigh ~77.5KG. Thanks for the tip. And I realise I can do this until I stop seeing a big gain, which is why I'll evaluate it every couple of weeks or so. I've just started doing it, so let's hope I start reporting some gains in strength within a week or so, the ''Stronglifts 5x5'' says at the beginning tacking on weight shouldn't be much of an issue. Let's hope! i learned proper technique with the deadlift and squat only a week ago, heh. One issue is that our ''gym'' only has a smith machine so I might need to look for a gym once I start lifting serious weights with squatting, don't want to not include those stabilizers. :/ On January 21 2015 02:54 malcram wrote: to add on. count the bar, you are lifting it too... With DLing and squatting I'm sadly using a smith machine (I can probably do DLing without it) so that bar weighs basically nothing, right? And with Bench pressing, I have no idea how much the bar weighs. It's definitely not an olympic bar though, I can take a photo of it, see if it's familiar to anyone? otherwise I'll try to ask staff members. | ||
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IgnE
United States7681 Posts
On January 21 2015 00:23 GoTuNk! wrote: I'm quite sure Igne is either 300 pounds or meant bench press. Nah, I meant seated OHP. | ||
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JinDesu
United States3990 Posts
Imba. On January 21 2015 05:07 Thalandros wrote: With DLing and squatting I'm sadly using a smith machine (I can probably do DLing without it) so that bar weighs basically nothing, right? And with Bench pressing, I have no idea how much the bar weighs. It's definitely not an olympic bar though, I can take a photo of it, see if it's familiar to anyone? otherwise I'll try to ask staff members. Check the side of the smith machine. The one at my gym says "bar resistance = 25lb". That being said, I don't like the smith machine for anything because the resistance can vary if you press at an angle that doesn't match the smith machine. Also, almost every smith machine I've seen is tilted slightly - so when you squat you aren't squatting straight up and down. | ||
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phyre112
United States3090 Posts
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farvacola
United States18869 Posts
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IgnE
United States7681 Posts
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MtlGuitarist97
United States1539 Posts
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GoTuNk!
Chile4591 Posts
wtf so how big are you. your bench is in the 440 range? | ||
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IgnE
United States7681 Posts
I don't really bench for max weight anymore, and I think my shoulder probably has some labral issues. I haven't OHP heavy for about a season. Mostly doing higher rep stuff for hypertrophy, mobility, and health now. | ||
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GoTuNk!
Chile4591 Posts
On January 21 2015 10:03 IgnE wrote: No my bench max a couple years ago was around 375 ungeared. I weigh 235+ lbs at 5'11" with visible abdominals. I posted some pictures in the last thread. I don't really bench for max weight anymore, and I think my shoulder probably has some labral issues. I haven't OHP heavy for about a season. Mostly doing higher rep stuff for hypertrophy, mobility, and health now. I see. I guess u have a talent for presses, my best bench is 10 pounds short of yours but I doubt I'll ever press 275, let alone rep it. | ||
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IgnE
United States7681 Posts
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GoTuNk!
Chile4591 Posts
On January 21 2015 11:38 IgnE wrote: Bench was always my weakest. But if you haven't focused on getting your pressing strength up you should try seated OHP along with a slew of accessory exercises. I think a 1.1x bodyweight press is pretty standard for intermediate lifters, and moving it up past that hasn't been as hard as moving my bench press for me. I'm a few kilos above bodyweight. What type of accesory exercises you employed? | ||
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decafchicken
United States20168 Posts
On January 21 2015 11:38 IgnE wrote: Bench was always my weakest. But if you haven't focused on getting your pressing strength up you should try seated OHP along with a slew of accessory exercises. I think a 1.1x bodyweight press is pretty standard for intermediate lifters, and moving it up past that hasn't been as hard as moving my bench press for me. Ugh I can barely do 80kg for 5. 110kg sounds so far away | ||
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malcram
2752 Posts
On January 21 2015 14:31 decafchicken wrote: Ugh I can barely do 80kg for 5. 110kg sounds so far away soon™ Keep at it! | ||
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