|
On February 01 2017 09:26 FiWiFaKi wrote:Guys, let's see some more workout plans and progression posted  Yesterday was my 8th workout without missing a day (3x a week), so I'm pretty happy with getting the consistency up to a decent level. Currently doing a 3x a week whole body each day sort of thing, and progress is flying, which feels good. Keeping it short, just so the motivation doesn't wane for now. I've set up a nice excel document, so that's been treating me really well in tracking my progress opposed to using a little notebook thing. I work in my home gym with my father, so that's been keeping both of us motivated as well. Every day it's 4 exercises, so 12 exercises a week, out of those 12, 7 are core for every week: 2 squats, 1 deadlift, 1.5 flat bench press, 1.5 pull-ups, 1 OHDP... And then the remaining 5 exercises I fill with some of: -Lunges -Shrugs -One-arm C&J -Pendlay row -Front raises -Skullcrushers (w/ ez bar) -Standing barbell curls So far it's treating me well, just making sure to eat and sleep enough. My last workout was: Deadlift: 155x10, 225x8, 275x7, 315x6 Bench press: 135x10, 185x10, 195x8, 205x7, 215x5 (sat slightly crooked on the bench, that last rep wouldn't go) Shrugs (dumbbell): 55x15, 65x15, 70x12, 75x12, 80x10 Skullcrushers: 50x12, 60x10, 65x9, 70x9, 75x6 (woops, next time) Fairly easy exercises on that day, doing squats + pull-ups + OHDP + front raises tomorrow. 5lbs every workout for squats, bench press, and deadlift has been sustainable for me, actually did 10lbs on deadlift, and that was still fine. Bench press I imagine is going to start getting hard here, this push from 225lbs to 275lbs or so for training sets has always seemed like an elusive one for me. (2 weeks smoke free as well, would be 3 if it wasn't for that one time I went to the bar and a guy gave me two smokes).
You know skullcrushers will wear out your elbow joints and can cause tendinitis while front raises can cause severe shoulder impingements.
|
On February 01 2017 15:49 IgnE wrote:Show nested quote +On February 01 2017 09:26 FiWiFaKi wrote:Guys, let's see some more workout plans and progression posted Yesterday was my 8th workout without missing a day (3x a week), so I'm pretty happy with getting the consistency up to a decent level. Currently doing a 3x a week whole body each day sort of thing, and progress is flying, which feels good. Keeping it short, just so the motivation doesn't wane for now. I've set up a nice excel document, so that's been treating me really well in tracking my progress opposed to using a little notebook thing. I work in my home gym with my father, so that's been keeping both of us motivated as well. Every day it's 4 exercises, so 12 exercises a week, out of those 12, 7 are core for every week: 2 squats, 1 deadlift, 1.5 flat bench press, 1.5 pull-ups, 1 OHDP... And then the remaining 5 exercises I fill with some of: -Lunges -Shrugs -One-arm C&J -Pendlay row -Front raises -Skullcrushers (w/ ez bar) -Standing barbell curls So far it's treating me well, just making sure to eat and sleep enough. My last workout was: Deadlift: 155x10, 225x8, 275x7, 315x6 Bench press: 135x10, 185x10, 195x8, 205x7, 215x5 (sat slightly crooked on the bench, that last rep wouldn't go) Shrugs (dumbbell): 55x15, 65x15, 70x12, 75x12, 80x10 Skullcrushers: 50x12, 60x10, 65x9, 70x9, 75x6 (woops, next time) Fairly easy exercises on that day, doing squats + pull-ups + OHDP + front raises tomorrow. 5lbs every workout for squats, bench press, and deadlift has been sustainable for me, actually did 10lbs on deadlift, and that was still fine. Bench press I imagine is going to start getting hard here, this push from 225lbs to 275lbs or so for training sets has always seemed like an elusive one for me. (2 weeks smoke free as well, would be 3 if it wasn't for that one time I went to the bar and a guy gave me two smokes). You know skullcrushers will wear out your elbow joints and can cause tendinitis while front raises can cause severe shoulder impingements.
Oh IgnE, how you haunt me. It's all a risk:reward, and my opinion is that for most people dips are not a good exercise. Like I said, I work out with my father, and him being in his mid-40s, I can get some first-hand knowledge of what exercises are feeling bad, what works on strengthening certain parts of the body, etc.
We're actually refusing to add lateral raises into our regime until we strengthen our shoulders more, as it is an exercise that has caused us both some discomfort in the past. + Show Spoiler +
Anyway, not down that road again I hope ^^;;
|
i'm ready to get back into bed after reading phyre's spreadsheet
@fiwi
me in 2011:
"then i thought okay ill do lateral raises for shoulders. never done them before but got an idea what to do. tried to raise two 5kg weights up my sides but my shoulder really hurt. tried again with 2.5kg weights and still hurt. shit. "
so i just done like 5 reps of 2.5kg into 5kg side raises and raised it gradually until i could do 12 reps. and eventually 10kg for reps with no discomfort.
iirc ohp never helped me with this movement at all. i could do 60kg x5 ohp at one point (with my own immobile a/f version of form, at least) and i wouldn't say that ohp was what helped my shoulder side movement or strength in the slighest. instead, it was from persisting with the light side shoulder stuff.
and when i say light im talking light enough to do up to 10-12 reps, so that sounds like i started at 2.5kg and raised weight only when i hit ~12 reps.
and as with any minute, non-existent egg of a muscle, you will go the first weeks/months without thinking you're doing anything at all until a year later (or 5 years in my case, but i'm a special butterfly), when suddenly you realise you're able to even flex it during your sets and at that point you realise your shoulders aren't shit anymore because of what you've been doing
it's so convenient (lazy) to do dumbell work, i float it between abs/dragonflag, so it's hard to skip out on it for me, but you can float it between squat too if you don't do rows during that time
punch bag work probably helps a lot too because if you lose control of your shoulders when you throw a punch, and you have this shoulder problem, you are going to make sure you never do so again :p
edit moved to blogs:
http://www.teamliquid.net/blogs/518882-i-went-for-an-adhd-test
edit2: oh shit i forgot to go to the gym
edit3: interesting, fiwi, i do those side raises the way he recommends and not any other way :D i even call them "straight to the side" raises because of that and the fact i pull them backwards with no forward tilt, lol
from 2004, lolo: "[...] i took up lateral raises which strengthened my shoulders crazy after a long time. to begin with i could often not be able to side-raise 5kg with my left shoulder just because the shoulder bones would get caught up in one another and get stuck (nasty). but now i power like 7.5kg straightothesideraises for 10 reps without thinking about it "
|
would someone care to give me their opinion on this?
A general introduction to competitive sports and how it can help in everyday life
long read
+ Show Spoiler +
The absence of physical activity and sport in general, are conducive to some of the most common diseases and conditions today: diabetes, heart conditions like heart attacks, ictuses, and even tumors at the colon or the breast.
Practicing physical activity and sports prevents obesity and reduces the state of anxiety, stress and depression.
It prevents self-inflicting habits such as the use and abuse of tobacco and alcohol, because pushed by the desire to improve, these substances become an obstacle against the objectives you have established.
Sport requires energy, and it works hand in hand with eating habits, helping to establish a correct diet avoiding junk food.
While engaged in competitions, the effort, the desire to improve and the training helps you manage anxiety and stressful situations even outside the sport itself.
By the vast majority of people, it can be practiced autonomously, but it must be done under the periodical supervision of a doctor or qualified physician.
Sports are healthy, but done so whiten certain limits depending on whom is practicing and what their limits are, and said limits should not be overdone. These limits must be set by a doctor or qualified physician
specialized in physical activity.
Very important is the conditioning coach, not to be confused with the game coach, that, on a personal basis, can push the individual towards archiving his or her goals, curating all those aspects that are needed, included those that slip our conscious control, like our movements and posture, which can be damaging to our body and its structure, if carried out is a non correctly way.
In some cases the support of a psychologist or qualified therapist is needed, who can take care of several aspects involved in the process, like motivation, standstill or quitting of the sport we chose to practice;
Psychological support and motivation are very important in training.
Often people stop before they intended to, our quit altogether. The psychologist and conditioning coach work hand in hand to find the root cause of lack of motivation, acting as a temporary buffer to prevent the individual from abandoning sports and all the benefits that derive from it.
The collaboration between these two figures, through sport, allows the individual to rediscover him or herself, and confront his own limits in all areas of his or her life.
Sport is not only physical well-being, but more psychological well-being.
Habits that can be challenging, such as being on time, managing responsibilities, getting along with other people, controlling one' s temper, just to mention a few, can be addressed since an early age, if growing up under the wing of sport clubs that promote a healthy environment, have qualified instructors and have a support staff capable of providing all the best possible for the physical and psychological growth of each person.
We can approach sports at all ages, even do the more later on, the more challenging it will be to confront ourselves.
Entering the world of sports requires counseling or pre-evaluation with people who are able to provide us with information and examples, to make the choice that works best for us.
Deciding to practice sports means accepting a challenge towards ourselves, and developing our physical/ mental balance necessary to achieve wellness. Practicing, you have the chance to meet new people that enrich your life not only with their presence, but by sharing their own personal development story. Meeting people who have been capable to integrate sport into their everyday life, is important towards our self realization, cause it can show that they have been through similar physical, psychological, emotional or familiar situations as ours, and have managed to overcome them.
People who have overcome personal obstacles, or have had success at sports, represent an example to follow for others and towards our own wellbeing.
We might also meet people that are in our own current situation and are fighting towards similar goals as ours, motivating us even further.
Unity is strength: sustain between people that are fighting towards the same goal allows us to manage training and our own life in the best possible way.
Also i fail to understand the concept of "conditioning coach" , or the other figure of the "athletical coach" . Are these terms actually used and implemented by people who daily practice sports?
|
Save for the strange wording and fascist ending, that little write up seems ok if not a bit reductive. And yes, conditioning and athletic coaches are indeed real positions, and you can find coaches like that at universities, high schools, gyms, and training facilities throughout the world, though you'll likely find more in the US than anywhere else. Though I mostly did strength training work when I was a trainer, when I had the pleasure of training athletes, I'd put on my conditioning coach hat once or twice a week and have my clients do cardio-intensive agilities and other high intensity exercises aimed at improving aerobic capacity and overall performance.
|
Is that actually what conditioning is or is it just becomming that because a lot of people are using it wrong?
I allways thought conditioning meant to prepare your body to perform optimal in your choosen sport/activity. So usually strenght training plus whatever is needed.
|
I mean, there is no essential meaning inherent to any particular phrase or word when you get down to it, but when American English is used to describe athletic training/sports activities, the term "conditioning" tends to refer to training modalities that increase overall work capacity and prolong an athlete's window for general performance, whereas "strength training" (or sometimes referred to boundary, resistance, or PR training) refers more to training that is designed to isolate particular segments of the body and utilize movements/weights that will overload, tear down, and then strengthen said segments. If you google "strength versus conditioning training", it'll become clear that this is a common training dichotomy, particularly among the douchey mainstream PT community.
Naturally, this distinction breaks down at the margins, as powerlifting, contact sports like Rugby and Football, and military training all blend conditioning and strength modalities together as part of a comprehensive activity specific training, but for most, it's a useful way to break things down and is extremely commonplace in the industry. Looking for personal records on a conditioning day is a recipe for disaster, unless your drunk and decaf.
|
superstore sent me their bakery PDF
interestingly the french bread looks clean
6742 French Baguette
Ingredients
Wheat Flour, Water, Yeast, Salt, Flour Treatment Agent: (Ascorbic Acid).
i like how for cheese & tomato froccacia they just dump whatever oil they have left over lul
Wheat Flour, Water, Cherry Tomato, Goats Cheese (Milk, Honey), Basil Puree (Basil,
Sunflower Oil, Salt), Vegetable Oil and Fat (Rapeseed, Sunflower, Olive), Grated
Mozzarella Cheese (Milk), Yeast, Rice Flour, Salt, Sugar.
|
On February 01 2017 16:48 FFGenerations wrote:
i'm ready to get back into bed after reading phyre's spreadsheet
Yeah spreadsheets make me tired too. Pro tip: That's how I keep myself from program hopping, any time I try to fuck with this spreadsheet too much I fall asleep first and forget what I was doing.
|
On February 01 2017 22:04 Garbels wrote:
Is that actually what conditioning is or is it just becomming that because a lot of people are using it wrong?
I allways thought conditioning meant to prepare your body to perform optimal in your choosen sport/activity. So usually strenght training plus whatever is needed.
With the rise of crossfit/"functional fitness routines" we got the term "general physical preparedness" or GPP to describe what you're understanding as conditioning though I agree with your point that most of these terms are pretty interchangeable without context.
|
Phyre, how long does a typical gym workout take you?
Seems like a nice but grueling regime.
|
On February 02 2017 04:26 FiWiFaKi wrote:
Phyre, how long does a typical gym workout take you?
Seems like a nice but grueling regime.
Average of 90 minutes or so, unless I get distracted.
It's not actually that tough so long as I ate all my food the day prior but I can DEFINITELY tell the next day if I skipped a meal. I use a decently conservative max for the assistances.
|
On February 02 2017 11:10 phyre112 wrote:Show nested quote +On February 02 2017 04:26 FiWiFaKi wrote:
Phyre, how long does a typical gym workout take you?
Seems like a nice but grueling regime. Average of 90 minutes or so, unless I get distracted. It's not actually that tough so long as I ate all my food the day prior but I can DEFINITELY tell the next day if I skipped a meal. I use a decently conservative max for the assistances.
That's pretty quick, 20 sets take me 75 minutes without many distractions, so 3.75 mins / set (though I'm alternating with another person, so sometimes breaks can be a tad long, I guess I do a few more reps too on average)... And you're doing 28 sets in 90 minutes, so 3.21 mins / set, not too different actually.
If I was to significantly raise volume in my workout plan, I think I'd aim for something similar to what you're doing. Do you have an opinion on say I'm doing 2 big exercises a day, and then I'm willing to do roughly 10-12 sets more of slightly more isolation work, am I best off doing say 3 sets of each exercise, just so I can hit more things, and doing 3-4 different exercises, or stick to 5 or 6 sets and just hit the same muscles?
I feel like working into the movement is good for me, just because besides stretching and getting the blood flowing there, my body remembers exactly how to do the motion the best, while if I'm doing 3 sets, the first one often feels wasted gauging the exact weight I'd like to do, etc. At the same time though, there's plenty of other things that I don't feel like I'm hitting sufficiently (smaller muscles, but things like different parts of the pecs, different tricep heads, etc). Time in the gym is the biggest factor for me right now, my father will refuse to stay for longer that 20~ sets, and that's probably for the best, because before I would be doing 6 exercises for 5-6 sets in the gym, and my workouts were around 2 hours (sometimes even 2:15), and it really was just mentally draining and tough to keep it up for someone who isn't super super dedicated (though really trying to go very close to failure each time didn't help, not the same 17 y/o energy anymore haha).
I think eventually I'd like to add a 4th day, but for now, 3 days and 75~ minute workouts are the sweet spot.
|
On February 02 2017 11:36 FiWiFaKi wrote:Show nested quote +On February 02 2017 11:10 phyre112 wrote:On February 02 2017 04:26 FiWiFaKi wrote:
Phyre, how long does a typical gym workout take you?
Seems like a nice but grueling regime. Average of 90 minutes or so, unless I get distracted. It's not actually that tough so long as I ate all my food the day prior but I can DEFINITELY tell the next day if I skipped a meal. I use a decently conservative max for the assistances. That's pretty quick, 20 sets take me 75 minutes without many distractions, so 3.75 mins / set (though I'm alternating with another person, so sometimes breaks can be a tad long, I guess I do a few more reps too on average)... And you're doing 28 sets in 90 minutes, so 3.21 mins / set, not too different actually. If I was to significantly raise volume in my workout plan, I think I'd aim for something similar to what you're doing. Do you have an opinion on say I'm doing 2 big exercises a day, and then I'm willing to do roughly 10-12 sets more of slightly more isolation work, am I best off doing say 3 sets of each exercise, just so I can hit more things, and doing 3-4 different exercises, or stick to 5 or 6 sets and just hit the same muscles? I feel like working into the movement is good for me, just because besides stretching and getting the blood flowing there, my body remembers exactly how to do the motion the best, while if I'm doing 3 sets, the first one often feels wasted gauging the exact weight I'd like to do, etc. At the same time though, there's plenty of other things that I don't feel like I'm hitting sufficiently (smaller muscles, but things like different parts of the pecs, different tricep heads, etc). Time in the gym is the biggest factor for me right now, my father will refuse to stay for longer that 20~ sets, and that's probably for the best, because before I would be doing 6 exercises for 5-6 sets in the gym, and my workouts were around 2 hours (sometimes even 2:15), and it really was just mentally draining and tough to keep it up for someone who isn't super super dedicated (though really trying to go very close to failure each time didn't help, not the same 17 y/o energy anymore haha). I think eventually I'd like to add a 4th day, but for now, 3 days and 75~ minute workouts are the sweet spot.
I don't have an opinion for what you're asking on accessories, and in fact I bounce from one to the other every 2-3 cycles through the routine. They both have their benefits so it depends on what I feel is a weak point and how much work I think it can handle, or if I've gotten particularly excited about a movement recently.
Buildup volume slowly over time, for sure. Frequency is probably the most important thing you can increase, but it's also the hardest to do.
|
My training is all over the place. Was supposed to go heavy on snatch/CJ on monday & wednesday but only did 124kg + 145 and 115 + 130. On Tuesday I crushed a 130kg power clean (easily my worst lift, i never make it past 120kg) + power jerk + split jerk. Also on wednesday after missing a 140kg clean, I did front squat doubles at 150 160 170 pretty easily. Rugby practice tuesday night probably didn't help. Chiro says I'm having trouble recruiting my posterior muscles which makes sense. I have a whopping 9 days to fix my shit and put together a 305kg total lol.
Clocked in at 223 lbs @ 11.7% BF yesterday so at least I'm getting leaner? Muscle mass stayed exact same from December but body fat went down.
|
Hit a 125kg PR Power Clean out of nowhere. Missed 130 twice, was really close  .
Did a morning wod (tough one) and PM swimming (I'm learning) before hitting the cleans.
|
Hit a 10kg pr snatch at 150kg today wtf.
|
Wtf, how do you casually get that big of a PR. You just load up 10kg extra on your bar, you don't progressively PR or something?
Good job though
|
Were you drunk the night before?
|
On February 03 2017 15:14 FiWiFaKi wrote:Wtf, how do you casually get that big of a PR. You just load up 10kg extra on your bar, you don't progressively PR or something? Good job though
Because oly lifting in general, and especially decaf's body are the quantum mechanics of lifting. Nothing makes sense.
|
|
|
|
|
|
EPT
