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TeamLiquid Health and Fitness Initiative For 2023 - Page 212
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mordek
United States12705 Posts
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L_Master
United States8017 Posts
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Lmui
Canada6223 Posts
On December 29 2018 00:29 mordek wrote: Anyone making plans for 2019? Site feels a little dead Vacations My plans are to drop down to ~170lbs. I've been slowly losing weight over the last year, from 185, now currently at 174.4 at last pre-holiday weigh in. I'm expecting to go up a bit over holidays and I'll wait for it to stabilize a bit in January. As far as goals go, strength-wise, I want to hit a 3 plate squat for reps since I've been stagnant at 295-305x5 for a while now and hold steady there. Bench I want to get to 185lbs. (2 plates would be great, but I've never seen much use for benching). I hit my goal of touching a basketball rim earlier this year, (I'm 5'10", 7'6" standing reach) with a few steps run-up and 2 foot takeoff. My goals here are to dunk a tennis ball (2 foot takeoff), and touch the rim off a one foot takeoff (currently reaches ~9'9.5") with either foot. As far as events go, I signed up for a half-marathon, I finished in 2:06 this year, I want a time under 2h. Similarly, I want a 10km run under 50 minutes (PB 52:xx) I guess writing it down helps put stuff in perspective. Cutting down to 170 would definitely help with every other goal besides strength, and gives me room to bulk slightly to get the strength back | ||
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WindWolf
Sweden11767 Posts
On December 29 2018 00:29 mordek wrote: Anyone making plans for 2019? Site feels a little dead It may seem simple, but exercising regularly four times a week (Strength three times, cardio once). Now that I finally will move out of my parents house and into my own apartment in a month, I will be able to control both my time and diet much better than I used to previously. | ||
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phyre112
United States3090 Posts
On December 29 2018 00:29 mordek wrote: Anyone making plans for 2019? Site feels a little dead Finish that bulk to ~250 from current 230-ish. Actually have to do a cut to 242 for a meet. Learn to squat in wraps and compete with them. Total 1500+ - something like 350/545/605. Play rugby this summer for local men's team. Coach the girlfriend to do a powerlifting meet by this fall, get her to total 700+ (something like 145/235/325) Maybe do a half marathon with her because I'm sure she'll do one, idk. Get my resting heart rate down and clean up the diet. Reduce caffeine dependence. Actually use my CPAP on a regular basis. I'm sure something else will pop up but those are the big ones for now. | ||
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Malinor
Germany4735 Posts
My goals: I am around 111-113kg bodyweight (245-250lbs) and want to cut down to 105kg (231lb) to compete in the -105 class again. I don't have specific goals for the big three, but if we are talking numbers, it would look like this:. - I want to join the 500lb club in the Squat. But I should already be really close to that, so a little bit more should be possible - Bring my bench to 150kg (330lb) - The Deadlift is my week link in achieving a solid total, I just have to pull more and I am really focussing on this in my training. I really need to hit 240kg (529lb) this year. Squat: 215 ==> 227.5+ Bench: 142.5 ==> 150 Deadlift 220 ==> 240+ | ||
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phyre112
United States3090 Posts
My bench responds hugely to added body weight and I've always been an excellent deadlifter (relatively, at least). I'll get a few pounds out of wraps for the squat, so that one's not quite as big a jump as it looks like. It's gonna be tough but I'm heading into a strength block now, looking to do my next meet near the end of April, then potentially one in july if I hit the qualifying total for it (and if not I'll just go maintenance/hypertrophy mode and all in on the rugby) and then a final meet (with girlfriend) somewhere in september through november. As long as I can stay super focused and put in the work on this meet prep and the fall prep (rugby season ends early august so that's gonna be 9-16 weeks depending on meet date) and the body weight is there and my training partner doesn't ditch me. I think I can do it. Be helpful to have someone hitting similar goals (you) to follow along with, you have an instagram or somewhere you post lifts on @malinor? @decaf you want to ditch weightlifting and give me someone to chase? | ||
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Aerisky
United States12129 Posts
Specifically some of the goals are: - Hit 145+ lb body weight by end of year (currently only around 120) - Bench plates, deadlift 225, squat 200, row 100 (somehow really weak on this movement), OHP 75, start doing pullups with maybe up to 10 lbs The idealistic goal would be to hit these by the end of the summer. These would be my 4x4 numbers. Happy new year everyone! | ||
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Malinor
Germany4735 Posts
On January 01 2019 06:48 phyre112 wrote: Yeah, they're ambitious. But I'm coming off months of volume/hypertrophy/just fuckign around work and my lifts are still within 5% of where they were in may. I hit a 245 double on bench last night, 385 squat for 4 in sleeves, and i'm testing deadlift tonight, expecting a double at 495. I'm up 14-18 lbs of bodyweight depending on the day vs may, and looking to add 20 more. I'm finally OK with getting a little bit fluffy to hit that bodyweight goal, and then I'll be able to lean out afterward ( https://www.instagram.com/p/BreYIBEnC1y/ ) I'm even considering hiring a coach either this spring or fall depending on how my meet schedule shakes out. My bench responds hugely to added body weight and I've always been an excellent deadlifter (relatively, at least). I'll get a few pounds out of wraps for the squat, so that one's not quite as big a jump as it looks like. It's gonna be tough but I'm heading into a strength block now, looking to do my next meet near the end of April, then potentially one in july if I hit the qualifying total for it (and if not I'll just go maintenance/hypertrophy mode and all in on the rugby) and then a final meet (with girlfriend) somewhere in september through november. As long as I can stay super focused and put in the work on this meet prep and the fall prep (rugby season ends early august so that's gonna be 9-16 weeks depending on meet date) and the body weight is there and my training partner doesn't ditch me. I think I can do it. Be helpful to have someone hitting similar goals (you) to follow along with, you have an instagram or somewhere you post lifts on @malinor? @decaf you want to ditch weightlifting and give me someone to chase? For all I know, you are already following me, though you might not know who I am :-) my instagram My squat numbers are all with sleeves btw, I don't do wraps. I am coaching two girls in powerlifting and recently acquired a coach for myself. The self-programming is just not working for me. I ended up at RTS. It is really too early to tell since I am still in my first training blog. I am pleasantly surprised with my Squat and Deadlift progression, but I do not yet know if this comes from the program or from my insistence to have Front Squats in my training, my Front Squat was just so weak, it was embarassing. The quadriceps development seems to really make a difference. www.reactivetrainingsystems.com RTS is quite expensive though, but they are professionals in the field and not some make believe internet heroes. Their free-to-use online tools are actually really great, once you know how to use them. | ||
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decafchicken
United States20158 Posts
On January 01 2019 06:48 phyre112 wrote: Yeah, they're ambitious. But I'm coming off months of volume/hypertrophy/just fuckign around work and my lifts are still within 5% of where they were in may. I hit a 245 double on bench last night, 385 squat for 4 in sleeves, and i'm testing deadlift tonight, expecting a double at 495. I'm up 14-18 lbs of bodyweight depending on the day vs may, and looking to add 20 more. I'm finally OK with getting a little bit fluffy to hit that bodyweight goal, and then I'll be able to lean out afterward ( https://www.instagram.com/p/BreYIBEnC1y/ ) I'm even considering hiring a coach either this spring or fall depending on how my meet schedule shakes out. My bench responds hugely to added body weight and I've always been an excellent deadlifter (relatively, at least). I'll get a few pounds out of wraps for the squat, so that one's not quite as big a jump as it looks like. It's gonna be tough but I'm heading into a strength block now, looking to do my next meet near the end of April, then potentially one in july if I hit the qualifying total for it (and if not I'll just go maintenance/hypertrophy mode and all in on the rugby) and then a final meet (with girlfriend) somewhere in september through november. As long as I can stay super focused and put in the work on this meet prep and the fall prep (rugby season ends early august so that's gonna be 9-16 weeks depending on meet date) and the body weight is there and my training partner doesn't ditch me. I think I can do it. Be helpful to have someone hitting similar goals (you) to follow along with, you have an instagram or somewhere you post lifts on @malinor? @decaf you want to ditch weightlifting and give me someone to chase? Lol if I switch it will be to take my down my little cousin, he picked up powerlifting and did 319/522/533 @ 205 to qualify for raw nats and he's got plenty more in the tank. I just need to get my squat back above 500 (it's been years) and get my pulling strength up in general. I have hardly lifted since I really aggravated my sciatic nerve pain by competing at the AO finals ~3 weeks ago. Finally did some 125kg front squats yesterday. I need to really focus on getting long term healthy, made some really good progress at points last year but fell victim to either pushing too hard when I shouldn't have or having to lift heavier than I was ready to for meets. I did manage to put together a relatively consistent year though, totaled 290+ 3 times (4 if you count the meet I got robbed on all my jerks).which is really crazy considering how low my strength has been all year. | ||
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decafchicken
United States20158 Posts
On January 02 2019 21:12 Malinor wrote: For all I know, you are already following me, though you might not know who I am :-) my instagram My squat numbers are all with sleeves btw, I don't do wraps. I am coaching two girls in powerlifting and recently acquired a coach for myself. The self-programming is just not working for me. I ended up at RTS. It is really too early to tell since I am still in my first training blog. I am pleasantly surprised with my Squat and Deadlift progression, but I do not yet know if this comes from the program or from my insistence to have Front Squats in my training, my Front Squat was just so weak, it was embarassing. The quadriceps development seems to really make a difference. www.reactivetrainingsystems.com RTS is quite expensive though, but they are professionals in the field and not some make believe internet heroes. Their free-to-use online tools are actually really great, once you know how to use them. Given you already have a pretty strong high bar squat, you're probably more limited by your core/mobility/front rack on the front squat than quads. | ||
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L_Master
United States8017 Posts
Very pleased, and a bit surprised because between school and dealing with a chronic sinus infection I was basically out of the gym for almost 6 months, and have only been back at it for about 5 weeks now. Bench is still way behind. My best of 195lb/88kg for 5 and 225lb/100kg for a single, today was 3x3 at 175, although it moved fairly easy. I've also started squatting, because I'm just tired of ignoring it (due to how bad it fucks up cycling) and being able to bench my squat. Nothing special there, just easing back into it extremely light trying to get my technique better and working on mobility some. Hopefully, if I work squat in there consistently it won't be quite so disruptive to my cycling either. Would take thoughts on form if anyone has something to add. This was from the second 3x3 set: | ||
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Malinor
Germany4735 Posts
In my opinion, the best cue for this is to pull your shoulder blades into your back pockets. You can see what I mean very nicely in this video at 0:09, 0:18 and 0:27. | ||
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Malinor
Germany4735 Posts
On January 03 2019 00:31 decafchicken wrote: Given you already have a pretty strong high bar squat, you're probably more limited by your core/mobility/front rack on the front squat than quads. I believe it is an activation issue. You can compensate for a lack of quad activation fairly well with using your hips more out of the hole. Anyway, I am torturing myself with a lacrosse ball regularly to get more activation and in general for more mobility. My feeling is that it is working really well. | ||
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phyre112
United States3090 Posts
Yeah, RTS are excellent - if I were to go with coaching I'd probably start with Cody Lefever/GZCL (swoleateveryheight.blogspot.com) though, since his programming is already what I currently use. | ||
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GoTuNk!
Chile4591 Posts
Weightlifting is just too easy when you compete with punny humans. | ||
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mordek
United States12705 Posts
Goal for this year originally was to put 100 more pounds on my total. I'm starting another smolov cycle in two weeks to hopefully get my squat back to where it was. I'd like to a do a vertical jumping focused program going into the summer then do some 5/3/1 variants in the fall to get my lifts up. I think I'll end up setting some 5 rep max goals instead of one rep max. I can't really afford to push myself too hard too fast so I hope to strike a good balance. | ||
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Lmui
Canada6223 Posts
On December 29 2018 02:23 Lmui wrote: Vacations My plans are to drop down to ~170lbs. I've been slowly losing weight over the last year, from 185, now currently at 174.4 at last pre-holiday weigh in. I'm expecting to go up a bit over holidays and I'll wait for it to stabilize a bit in January. As far as goals go, strength-wise, I want to hit a 3 plate squat for reps since I've been stagnant at 295-305x5 for a while now and hold steady there. Bench I want to get to 185lbs. (2 plates would be great, but I've never seen much use for benching). I hit my goal of touching a basketball rim earlier this year, (I'm 5'10", 7'4" standing reach) with a few steps run-up and 2 foot takeoff. My goals here are to dunk a tennis ball (2 foot takeoff), and touch the rim off a one foot takeoff (currently reaches ~9'9.5") with either foot. As far as events go, I signed up for a half-marathon, I finished in 2:06 this year, I want a time under 2h. Similarly, I want a 10km run under 50 minutes (PB 52:xx) I guess writing it down helps put stuff in perspective. Cutting down to 170 would definitely help with every other goal besides strength, and gives me room to bulk slightly to get the strength back Thinking about this, my training goals are really more around improving at my sport (ultimate frisbee) rather than any specific objective. Being all-round fitter is nice, but stamina/explosive speed are the two areas which are key for me. Secondary thing I guess is climbing - I picked up bouldering last July and as of right now I can climb (indoor) all v0-v2 and make attempts at/finish some v3s. My grip strength has noticeably improved in the past 6 months, and I'm probably going to try and make it to a v5 by the end of the year. It's not exactly dead here, I guess, but it is quiet for sure. And I took the time to measure, my standing reach is actually lower than I remembered, only 7'4" putting my vertical at ~32" with a run-up. My standing vertical is pretty good at ~28" now, I just need to apply the strength towards getting up more efficiently mechanically. | ||
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decafchicken
United States20158 Posts
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Lmui
Canada6223 Posts
On January 31 2019 03:12 decafchicken wrote: Being all around strong will make you better at ultimate frisbee and give you a better base to build your power and stamina from, as well as making your body more resilient. I'd aim for around 2x bw squat/deadlift and 1xbw press as long term goals. Deadlifts, pull ups, and rowing will help a lot with climbing. I'd mix a healthy linear progression strength program with some explosive work (power cleans, speed/high pulls, etc.) with plyometrics (jumping, interval sprints, agility stuff). Farther away from season more emphasis on strength work, then transition to more sport specific stuff/lower workload as you get closer to season. Already almost at 2x bw squat for calculated 1rm, I do 3 sets of 315x3 at 175lbs so I'm pretty much there. I can already throw about 80% of the field so more upper body strength won't help too much, maybe core strength for rotation, but the power is coming from technique much more than being strong. Climbing-wise, apart from technique my biggest limiting factor is grip strength. At the end of the night I can barely hold onto the wall for v1s but I can easily still do pullups with a bar to hold on to. I've been following the /r/griptraining beginner program for now but idk if there's more I can do. More deadlifts/rows I guess, since that's lagging behind my squat. The plyometrics is a good call, the biggest thing right now is the intervals/agility stuff is dependent on weather since there's not much room at the gym to work on them (bike/treadmill isn't a good substitute for acceleration in cleats since I don't have enough traction to do cuts in anything not studded). Def gonna still do intervals on bike for stamina, but strength first I guess | ||
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