EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 200
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Jerubaal
United States7684 Posts
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ZerOCoolSC2
9066 Posts
I can put all of my weight on my left knee and do some assisted squats. Still cannot twist or push off of it with the force I'm used to, so I don't attempt a jog or sprint just yet. I think more weight training in about a month will allow me to start the rebuilding process of my leg muscles. It's been a challenge to get up and downstairs as there is still stiffness and soreness, but that will pass I'm sure. The exercises the trainers have given me seem kinda slow and pedestrian, but they have helped me get this far this fast. I'll update you on the progress as it goes along. | ||
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mordek
United States12705 Posts
On February 26 2018 07:20 ZerOCoolSC2 wrote: So I had ACL surgery about 4 weeks ago. Recovery is going smoothly as I'm walking without the long leg brace and crutches. I have an athletic brace like they wear in the NFL and another knee sleeve that I wear day to day for support. I'm 10 degress shy of matching my right knee when it is bent and that was 2 weeks ago. I'm clearly ahead of schedule but I'm fearful of going back to the gym and working out again. I think, however, that I will go back next week (not this week that is starting) and give it a go. Mostly ride the bike for 20-30 minutes and then attempt my usual workout program. I can put all of my weight on my left knee and do some assisted squats. Still cannot twist or push off of it with the force I'm used to, so I don't attempt a jog or sprint just yet. I think more weight training in about a month will allow me to start the rebuilding process of my leg muscles. It's been a challenge to get up and downstairs as there is still stiffness and soreness, but that will pass I'm sure. The exercises the trainers have given me seem kinda slow and pedestrian, but they have helped me get this far this fast. I'll update you on the progress as it goes along. Sounds good. I had a very similar experience. My advice is once you feel pretty well recovered be vigilant in identifying and correcting any imbalances that undoubtedly occurred. | ||
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RvB
Netherlands6322 Posts
On February 26 2018 06:51 Jerubaal wrote: If there's anyone else out there who's struggling to put on mass, I'll throw in my vote for a 5 day split. I've never done a 5 day split before so I can't really comment, but I'm loving the Mutant Strength program. I'm seeing some decent results even after just a few weeks. Between work, study and a social life a 5 day split is near impossible. I can barely manage my 3 day split... | ||
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Malinor
Germany4758 Posts
On February 25 2018 09:18 L_Master wrote: Better than the current shoe situation. I literally don't think there is much of a difference in the slippage between the two, and obviously pulling with less crap in-between me and the floor is nice. When we actually go for it, I'll probably just break the rules and go barefoot for that...but given what I'm used to with the shoes I have it didn't feel bad. Serious question though...WTF is up with 1RM calculators. They all seem to use variations of the same basic forumla. Which seems fine. Until they give percentages. In other words, if you do a set of 5 at 185, you get an estimated 1RM of 208 on most calculators. Cool. I can dig it. Until, that is, you look at the estimated reps at percentage of 1RM. Go look across to 5 reps, and I see about 85% of max or so. Even if I use 87%, the highest I've seen, what do I get? 180lbs. Or more commonly 175 if you use 85%. Same thing happens with triples or doubles. Obviously there is an inconsistency here, but I don't know where it's coming from...but they clearly cannot be derived from the same formula. Can you provide a link to those calculators so that I can check what you mean? I did not fully understand it from your text. I exclusively use this site, it basically lists 1RM-10RMs for the most common formulas. https://www.allthingsgym.com/rep-max-calculator/ If you are interested in the calculations, just go here: https://en.wikipedia.org/wiki/One-repetition_maximum | ||
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ZerOCoolSC2
9066 Posts
On February 26 2018 22:39 mordek wrote: Sounds good. I had a very similar experience. My advice is once you feel pretty well recovered be vigilant in identifying and correcting any imbalances that undoubtedly occurred. Definitely. I still have physical therapy for a few weeks and we'll see what the prognosis will be. I don't think I've done any serious damage by speeding the recovery up, but I won't know for sure. It'll be a touch Spring, but I'm confident in my ability to heal and bounce back. | ||
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L_Master
United States8017 Posts
On February 26 2018 23:55 Malinor wrote: Can you provide a link to those calculators so that I can check what you mean? I did not fully understand it from your text. I exclusively use this site, it basically lists 1RM-10RMs for the most common formulas. https://www.allthingsgym.com/rep-max-calculator/ If you are interested in the calculations, just go here: https://en.wikipedia.org/wiki/One-repetition_maximum Here for example: www.exrx.net Try plugging in a double or set of five and see what you get. If I plug in a 195x5, it spits out estimated one RM as 219. But the table below suggests 85, 86, or 87% of max can be done for 5 reps. If max is estimated at 219, 87% of that is just 190 and 85% is all the way down to 185. | ||
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Jerubaal
United States7684 Posts
On February 26 2018 23:51 RvB wrote: Between work, study and a social life a 5 day split is near impossible. I can barely manage my 3 day split... Yeah, it can be tough. I usually end up going between 7-10. I don't know if you're supposed to do this more than like 16 weeks, though. | ||
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phyre112
United States3090 Posts
On February 26 2018 23:51 RvB wrote: Between work, study and a social life a 5 day split is near impossible. I can barely manage my 3 day split... You get used to it. 5 days is pretty manageable for me, I would guess I make about 95% of my workouts. I can't immagine only going 3 days a week. | ||
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L_Master
United States8017 Posts
On February 28 2018 02:39 phyre112 wrote: You get used to it. 5 days is pretty manageable for me, I would guess I make about 95% of my workouts. I can't immagine only going 3 days a week. To an extent you sacrifice to do it. Usually giving up a bit on the social end. Usually going evening time fits in best with most schedules. Then again, I don't think you need 5 days a week. You can do a good but with 3, and certainly 4. I think guys as successful as Coan typically trained 4 days a week. | ||
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mordek
United States12705 Posts
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Jerubaal
United States7684 Posts
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Philozovic
France1677 Posts
On February 26 2018 23:51 RvB wrote: Between work, study and a social life a 5 day split is near impossible. I can barely manage my 3 day split... Stop having a social life it's useless ! | ||
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L_Master
United States8017 Posts
On February 28 2018 03:29 Jerubaal wrote: Well, I can't deny the time part, but I find the 5 day split less "tiring" than 3 days because you're only doing one major lift. Perhaps I'm not understanding, but why would you have only one major lift on 5 day split vs 3 day? Seems like you can pretty easily have a three day split that looks like: Monday - Deadlift Wed - Bench Fri - Skwaat | ||
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decafchicken
United States20168 Posts
On February 26 2018 23:51 RvB wrote: Between work, study and a social life a 5 day split is near impossible. I can barely manage my 3 day split... I train 5-6 days a week, 2-3 hours at a time. And usually an extra hour doing mobility/recovery during lunch. Still find time for rugby, work, social life. I do pretty much plan my day around getting my workout in. | ||
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Pulimuli1
33 Posts
On February 28 2018 14:48 decafchicken wrote: I train 5-6 days a week, 2-3 hours at a time. And usually an extra hour doing mobility/recovery during lunch. Still find time for rugby, work, social life. I do pretty much plan my day around getting my workout in. About the same here, roughly 10 hours a week is dedicated to training | ||
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farvacola
United States18869 Posts
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zatic
Zurich15366 Posts
Maybe I am working hours too long. But say I am done by 7pm, with 2 hours gym that's 9pm, commute + dinner 10:30pm. Not sure how much social life is happening at your guy's on a work day at 11pm, but for me after work + gym + dinner nothing is happening anymore (unless it's a social dinner!). The only way to fit in more is cutting into sleep, but then I might just as well reduce workouts. More workout with less sleep doesn't ... work out for me. | ||
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phyre112
United States3090 Posts
On February 28 2018 02:57 L_Master wrote: To an extent you sacrifice to do it. Usually giving up a bit on the social end. Usually going evening time fits in best with most schedules. Then again, I don't think you need 5 days a week. You can do a good but with 3, and certainly 4. I think guys as successful as Coan typically trained 4 days a week. Bodybuilding style training typically uses higher frequency than powerlifting training, often even every day or multiple sessions a day. but yes that's fair. Many highly successful powerlifters only hit 4 days a week, though many do more or less than that as well. I think most strongman hit 4-5 as well with 3 dedicated to strength and one or two events days. I just meant that -mentally- I need to take five days a week, I'm in a much better place emotionally, professionally and inter-personally when I'm on track with my workouts. My workouts currently consist of a bench variation and either a squat or deadlift variation, and then 3-4 assistance exercises and are lasting an hour to an hour and a half (that's a big cut back for me.) I workout five days a week, and it's a bit of a struggle sometimes to get there at 6 am after working a 12-14 hour night shift, and knowing that I have to go back in for another 12 that night, but that's what caffeine is for. In addition to that I have two half-hour conditioning sessions a week and still can usually fit in rugby practice. I do most of my socializing as well as errands and meal prep and the general routines of life on my days off work though, days that I work are pretty strictly work -> gym -> sleep -> girlfriend -> work. | ||
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RvB
Netherlands6322 Posts
At the moment I manage about 7 hours a week. 3x 2 hours (Monday, Wednesday and Friday) and then an hour or so on Thursdays. | ||
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