On March 03 2018 17:38 L_Master wrote: Had some fun getting after it at our little mock meet today. Need to remember to film widescreen lol
Pretty satisfied overall with the results...aside from my comedic untrained squat. Think I'm going to go ahead and start actually squatting now, even if it means I can only get in 2-3 solid workouts a week on the bike. That part is embarrassing. More thoughts on video description.
Did not realize how awkward I am dropping the weight after a deadlift. Have to fix that for the camera
The first guy is honestly kinda crazy. He's been in the gym twice. Sedentary guy. Almost benches 185.
You made some really nice progress in the Bench and the Deadlift, especially the Deadlift. Just some things to note for your first real competition (as I recall you wanted to do one):
Squat: I don't think this is below parallel. Bench: In most federations there will probably be a 'Press' command in the competition (like your friend did on one of your attempts). The barbell has to be motionless on your chest before the referee gives the command. So you should do some singles with 1-2sec pauses to train for that. Deadlift: In IPF, you are not allowed to drop your Deadlift like that. You need to hold onto the bar until it is controlled back on the ground.
I jope this doesn't come off douchy, I am just trying to help so that you can prepaire yourself accordingly.
Did we watch the same squat? Lol looked good to me
3rd one was probably deep, I agree. But with strict judges would have been red for downward motion (in IPF). It shouldnt happen in a local meet, but You never know... as you have experienced with your press outs in the last meet.
For squats, I am rather on the strict side
What is downward motion? I don't think I know that rule, and missing shit because you don't know the rules and haven't ingrained them would not be good.
Secondary question, more general training, any recommendations for what I should do training in a cut to minimize muscle loss; or should I just train similar to normal as long as I can recover?
The squat is supposed to always go up (same as bench and deadlift), bar can't descend a bit and then keep going.
Powerlifting has the lamest rules. For example, after completing the squat, if you don't wait for the "rack" command and step foward you get red lighted. Same if you walk foward instead of backward after racking (my favorite rule).
Pretty satisfied overall with the results...aside from my comedic untrained squat. Think I'm going to go ahead and start actually squatting now, even if it means I can only get in 2-3 solid workouts a week on the bike. That part is embarrassing. More thoughts on video description.
Did not realize how awkward I am dropping the weight after a deadlift. Have to fix that for the camera
The first guy is honestly kinda crazy. He's been in the gym twice. Sedentary guy. Almost benches 185.
You made some really nice progress in the Bench and the Deadlift, especially the Deadlift. Just some things to note for your first real competition (as I recall you wanted to do one):
Squat: I don't think this is below parallel. Bench: In most federations there will probably be a 'Press' command in the competition (like your friend did on one of your attempts). The barbell has to be motionless on your chest before the referee gives the command. So you should do some singles with 1-2sec pauses to train for that. Deadlift: In IPF, you are not allowed to drop your Deadlift like that. You need to hold onto the bar until it is controlled back on the ground.
I jope this doesn't come off douchy, I am just trying to help so that you can prepaire yourself accordingly.
Did we watch the same squat? Lol looked good to me
3rd one was probably deep, I agree. But with strict judges would have been red for downward motion (in IPF). It shouldnt happen in a local meet, but You never know... as you have experienced with your press outs in the last meet.
For squats, I am rather on the strict side
Secondary question, more general training, any recommendations for what I should do training in a cut to minimize muscle loss; or should I just train similar to normal as long as I can recover?
Try to keep the intensity high and drop volume. Practicle example: If you are doing 3x5 with 200lbs, do 5x2 with 200lbs instead. Obviously try to train as similar to normal for as long as possible, But high volume will burn you out pretty fast when you are in a serious caloric deficit. But everybody reacts differently in those circumstances, so it will be some trial and error. I feel like my body normally needs 10-14 days to realize that not enough calories are coming in. Until then there is basically no decrease in strength.
Pretty satisfied overall with the results...aside from my comedic untrained squat. Think I'm going to go ahead and start actually squatting now, even if it means I can only get in 2-3 solid workouts a week on the bike. That part is embarrassing. More thoughts on video description.
Did not realize how awkward I am dropping the weight after a deadlift. Have to fix that for the camera
The first guy is honestly kinda crazy. He's been in the gym twice. Sedentary guy. Almost benches 185.
You made some really nice progress in the Bench and the Deadlift, especially the Deadlift. Just some things to note for your first real competition (as I recall you wanted to do one):
Squat: I don't think this is below parallel. Bench: In most federations there will probably be a 'Press' command in the competition (like your friend did on one of your attempts). The barbell has to be motionless on your chest before the referee gives the command. So you should do some singles with 1-2sec pauses to train for that. Deadlift: In IPF, you are not allowed to drop your Deadlift like that. You need to hold onto the bar until it is controlled back on the ground.
I jope this doesn't come off douchy, I am just trying to help so that you can prepaire yourself accordingly.
Did we watch the same squat? Lol looked good to me
3rd one was probably deep, I agree. But with strict judges would have been red for downward motion (in IPF). It shouldnt happen in a local meet, but You never know... as you have experienced with your press outs in the last meet.
For squats, I am rather on the strict side
What is downward motion? I don't think I know that rule, and missing shit because you don't know the rules and haven't ingrained them would not be good.
Secondary question, more general training, any recommendations for what I should do training in a cut to minimize muscle loss; or should I just train similar to normal as long as I can recover?
Once the bar starts to come up, it can’t go down a bit and then continue to come up. Any “downward motion” after the concentric has started will invalidate the lift. Be extra careful benching because even if you’re just unstable and one side dips because you started to roll a bit, that’s “downward motion” and you’ll get redlights.
From talking to other powerlifters and watching meets it seems like the most common errors are failing to hit depth in the squat, butt coming off the bench in bench, not waiting for the rack, press or the down command in their respective lifts, and just straight up failing in the deadlift.
Also iirc the rule on deadlift is that your hands must remain connected to the bar and that a “good faith effort to control the descent” must be made or some such thing. So you don’t have to lay it down gently like it’s a newborn human child or anything, just don’t straight up drop it.
Dang, looking through just the last few pages, it's pretty shocking to see how much time you guys spend in the gym haha. Not that it's necessarily a bad thing, but do you guys do a ton of volume/exercises? I can train full body 3x a week in about 1 hour, a little more, with focus on intensity and timing rest periods.
For example, hitting an 8x3 at about 80% of 1rm on a deadlift/squat/bench with 1 min rest between sets + warm up time should take around 15 minutes (unless you're achy and need a lot of warm up time, or insanely strong so 80% is still a huge weight).
Of course, I don't want to be presumptuous about goals and what works for any one person, but if we assume even 1.5 hour full body workouts (for 3 sessions a week), plus 2 30 min conditioning sessions a week, and a couple days of foam rolling and mobility for 20 minutes, that would out a person at a little over 6 hours of training time a week. If we're conservative, we can say 6.5 or 7, assuming waiting for equipment or something along those lines, and that would cover pretty much everything you need.
sorry if this is out of left field, I guess I see too many guys and gals less focused on quality and intensity driven sets, and just kinda slog their way through a session. keep kicking butt fellow TL'ers.
On March 09 2018 17:27 pajoondies wrote: Dang, looking through just the last few pages, it's pretty shocking to see how much time you guys spend in the gym haha. Not that it's necessarily a bad thing, but do you guys do a ton of volume/exercises? I can train full body 3x a week in about 1 hour, a little more, with focus on intensity and timing rest periods.
For example, hitting an 8x3 at about 80% of 1rm on a deadlift/squat/bench with 1 min rest between sets + warm up time should take around 15 minutes (unless you're achy and need a lot of warm up time, or insanely strong so 80% is still a huge weight).
Of course, I don't want to be presumptuous about goals and what works for any one person, but if we assume even 1.5 hour full body workouts (for 3 sessions a week), plus 2 30 min conditioning sessions a week, and a couple days of foam rolling and mobility for 20 minutes, that would out a person at a little over 6 hours of training time a week. If we're conservative, we can say 6.5 or 7, assuming waiting for equipment or something along those lines, and that would cover pretty much everything you need.
sorry if this is out of left field, I guess I see too many guys and gals less focused on quality and intensity driven sets, and just kinda slog their way through a session. keep kicking butt fellow TL'ers.
i rest 3-5 minutes inbetween every set so thats why it takes a long ass time xD
On March 09 2018 17:27 pajoondies wrote: Dang, looking through just the last few pages, it's pretty shocking to see how much time you guys spend in the gym haha. Not that it's necessarily a bad thing, but do you guys do a ton of volume/exercises? I can train full body 3x a week in about 1 hour, a little more, with focus on intensity and timing rest periods.
For example, hitting an 8x3 at about 80% of 1rm on a deadlift/squat/bench with 1 min rest between sets + warm up time should take around 15 minutes (unless you're achy and need a lot of warm up time, or insanely strong so 80% is still a huge weight).
Of course, I don't want to be presumptuous about goals and what works for any one person, but if we assume even 1.5 hour full body workouts (for 3 sessions a week), plus 2 30 min conditioning sessions a week, and a couple days of foam rolling and mobility for 20 minutes, that would out a person at a little over 6 hours of training time a week. If we're conservative, we can say 6.5 or 7, assuming waiting for equipment or something along those lines, and that would cover pretty much everything you need.
sorry if this is out of left field, I guess I see too many guys and gals less focused on quality and intensity driven sets, and just kinda slog their way through a session. keep kicking butt fellow TL'ers.
Lemme know how long it takes you to work up to a 125kg snatch, 150kg clean and jerk, then squeeze in 5x5 squats @ 160-185kg for a cool down XD
Related, 5 rep squat PR at 186. Although this is pretty low relative to my other rep PRs (1x232, 2x220, 3x216, 4x200, from years past) https://www.instagram.com/p/BgEYlfWlsOb
I feel like age plays a role here. I used to wham bam my workouts too but I wouldn't recommend that to anyone but it's certainly more feasible when you're 23 or something. If I don't take my time warming up and working up to the working weight the workout is not going to go well.
I have found that while I feel like I am not yet rested up for the next set after 2 minutes, in reality I can work through the next set just as well as after a 5 minute wait. Keeping rest time strictly to 2 minutes between sets has really cut down on gym time.
Think I might have broken a rib or two skiing a race last week. Had a nasty crash, but it only felt like a big bruise. Pain doesn't go away after 7 days now and any pulling or pushing movements or twisting my upper body hurts like hell. Only thing I can do is squatting currently
My warmup is incredibly basic, and takes 5 minutes on average, 10 at most to complete. I'm still young though at 27, so perhaps that will change in years to come.
If I'm pushing myself (with my current program) I find that I can hit a set far before the time I "feel" ready to do it. I typically will also superset an accessory lift or set up my next lift in order to fill time between sets anyway. I rest between 1 and 3 minutes - longer for higher rep sets. I'll also be sure to actually rest rather than supersetting or changing plates or whatever for a full three minutes before I go for any sort of AMRAP or if something is an actual rep PR.
My current workout involves two main exercises (one upper body one lower body) and three "assistance" exercises that can vary in intensity anywhere between RDLs and split squats down to hammer curls and rear delt flies, five times a week. I'm typically in the gym for an hour to an hour and a half for lifting and warmups, more if I ever decide to start doing cardio.
Lol I probably spend half an hour warming up before I even touch a barbell.
128kg snatch 156kg clean and jerk yesterday for a 284 total (highest in many months). About 3.5 weeks out from competition and hopefully qualifying for nationals. (need 305kg total)
On March 14 2018 00:29 decafchicken wrote: Lol I probably spend half an hour warming up before I even touch a barbell.
128kg snatch 156kg clean and jerk yesterday for a 284 total (highest in many months). About 3.5 weeks out from competition and hopefully qualifying for nationals. (need 305kg total)
Well it depends on how beat up you are and how flexible. Also def need more warm up for oly lifts than squats.
I have to sacrifice a couple of chicken and pray to ra before snatching. For squats I can pretty much move around 5 minutes and start loading an empty barbell.
On the other hand I have a very flexible friend (think dimitry klokov flexible) who can pick up an empty barbell and start snatching. Hate him.
I'm getting tired of lifting weight for the sake of lifting weight so I'm going to my first CF class next week. On a related note I got a lot of free time at noon and a gym close to my job what would be more beneficial an hour of mobility or a short lifting session ? I'm pretty sure it's the mobility but given the fact that I'm going to lift a lot less if I crossfit I'm afraid of returning to weakling form (not that I am strong but I still remember not beeing able bench press 30kg)
Sometimes I do yoga, cardio, accessory/pre-hab work, one of my lifts, mobilize things that are especially bothering me, etc. Just depends on the day and my schedule.
Started working out once again a few months ago, and after many-many years, I'm nearing 60kg once again! According to weight calculators, my ideal weight should be around ~64, which seems doable.
However, I'm suffering from the skinny guy with big belly syndrome, and I'd like some food advice on how to battle it. Cutting back shitty food and drinks like pizzas and sugary drinks is a start I suppose. But if I were to cut back on carbs, I'm afraid I couldn't keep up with my weight. I started from 54 kg, and rice, white bread and whole milk were what helped me get this far.
I don't want to switch my diet immediately, as 64 is still some vomit-inducing feasts to go, but I'd like to start implementing my future diet right around now.
On March 16 2018 01:43 zev318 wrote: i mean, not sure if we discuss this here but i figure i'd ask anyways.
do you guys use electric toothbrushes? if so, do you like it and if u recommend a particular brand/model?
I'm a dentist, I can answer that for once !!!
I'm you have a good manual technique there is no significative difference between eletric and manual. Brand has no effect on plaque contro but may have an effect on planned obsolescence. The smallest the head the better.
I used to have an Oral B, it was a good product given for free by the manufacturer for advertising though
According to weight calculators, my ideal weight should be around ~64, which seems doable.
I don't know what this means. Define "Ideal". If your goal is to bench 250kg and squat 400kg, or even be on the cover of a fitness magazine, 64kg is way too light. If you're goal is to be an excellent runner, or climber on the bike, then 64kg is way too heavy. For health purposes, you basically want to avoid extremes, anything under 7-8% BF is pushing it, and anything over about 18-20% is also pushing it for ideal health ranges.
On March 16 2018 02:47 Volband wrote: Started working out once again a few months ago, and after many-many years, I'm nearing 60kg once again! According to weight calculators, my ideal weight should be around ~64, which seems doable.
However, I'm suffering from the skinny guy with big belly syndrome, and I'd like some food advice on how to battle it. Cutting back shitty food and drinks like pizzas and sugary drinks is a start I suppose. But if I were to cut back on carbs, I'm afraid I couldn't keep up with my weight. I started from 54 kg, and rice, white bread and whole milk were what helped me get this far.
I don't want to switch my diet immediately, as 64 is still some vomit-inducing feasts to go, but I'd like to start implementing my future diet right around now.
I'm male, 26 y/o and 167 cm.
If you have excess fat around your belly, the bottom line is that your BF percentage isn't super low, best case is 12% and could easily be higher. If you describe yourself as skinny with a belly my guess would be 15-18% with not a ton of muscle yet.
How do you fix it? Three options:
1) Get Lean - Diet down to where you're starting to see abs. Boom. No more belly. Downside: You're ripped, but also tiny. From there you can start bulking again but this time since you started lean you can just bulk to where you start to get too much belly/fat and then cut down again. Rinse Repeat till at desired size.
2) Get Big, First - Forgot about the belly for a while, bulk, then cut down - This option also works. Bottom line is you can't lose that fat without getting leaning/lighter. You can't remove fat from the belly and lean out while also building more muscle. If you go this approach, you eat good and clean at a decent surplus (gaining perhaps 0.25-0.5 kg/wk) with good protein (around 0.8-1 g/kg of protein) each day and bulk for 3-6 months. Now you've got more muscle, but probably more fat as well...so you go ahead and drop 10-20lbs till you're approaching six pack lean.
3) The Psychological Solution - You get into powerlifting or strongman, possibly olympic lifting, or another strength sport and decide "fuck it, I don't care if I have a belly I'm going to eat like crazy, build a shit ton of muscle, and get ridiculously strong".
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What you don't want to do in my opinion, is try to worry about the belly and gaining muscle at the same time. If you end up around maintenance calories with no weight gain or loss you're just going to spin your wheels. You'll still have your fat, but you won't make any muscle gains. It's always a game of picking bulk or cut and committing to that...unless your at a point where you're totally happy with your physique and just want to maintain it, or for some competitive reasons.
EPT
