On April 03 2015 02:18 MtlGuitarist97 wrote: Congrats Celltech! Pretty ridiculous to think how far you've come.
For sure; I was recommended to go to special needs high school by a teacher in elementary, and told I'd end up in a wheelchair by age 20. Hopefully I'll be able to make one of the two University London boats during my time at LSE, they clean house.
After stalling twice I finally broke the 30kg 5x5 OHP. Feels so pathetic to post this but still really proud considering I've been facing a bit of pain in my left upper arm recently. On to 32.5KG :D
I just finished up my first 6 week cycle of Jonnie Candito's linear program (the strength/control variant). I want to track my progress somewhere other than my log, so I'm going to be doing a quick analysis after each 6 week cycle.
Deadlift: 135 lbs x 6 Squat: 115 lbs x 6 Front Squat: 95 lbs x 8 (eventually switched over to sets of triples) Barbell Row: 95 lbs x 6 Bench Press: 95 lbs x 6 OHP: 85 lbs x 6
Currently at:
Deadlift: 210x6 (projected max of around 250) Squat: 165x6 (projected max of around 192) Front Squat: 145x3 (projected max of around 165 since I could hit that weight for least 5 reps) Barbell Row: 145x6 (projected max of around 170) Bench Press: 140x6 (projected max of around 160-165) Overhead Press: 95x10 (projected max slightly under 130)
The linear progress has been quite easy so far. I really don't expect to have issues on any of the lifts within the next few weeks, except possibly front squat and barbell row. I've been adding 15 lbs/week for deadlifts, 10 lbs/week for rows and both squat variations, and 5 lbs/week for bench once I hit 135 lbs. I'll keep the 15 lbs/week for deadlift until probably around 285x6, unless I hit some major form breakdown along the way. My previous best for deadlifts was around 315x5 I believe, so I still have plenty left in terms of linear progression. Squats have been quite easy as well, although I've done exclusively low bar for this program. It hasn't been too bad of a transition, although I still have some nagging lower back tightness. Front squats are starting to get harder. I might have to slow down my progression after next week, although I'm hoping to hit 165 for a triple before I slow to +5 lbs per week.
The upper body movements have been going fine for the most part. I do more of a bent over row than a Pendlay Row, which makes it pretty tough. Once I feel like I can't really maintain back position throughout a set I'll switch over to Pendlay Rows probably. Benching has been quite easy. I hope that I can maintain +5 lbs/week until I get to at least 175-180x6, but I guess I'll have to wait and see. OHP has been quite easy, although you're only supposed to progress every 3 weeks on it. I just hit 95x10 this week and I felt like I had at least 3 more reps left. I think I'll be able to hit a bodyweight OHP by the end of the summer, but there's really not much shoulder work in this program. My goal overall has just been to keep steady progression and maintain progress for as long as possible.
Last minor point is that I've been also doing weighted pullups on this program. My most recent milestones were BW+30x6 and BW+7.5x10, which puts me at a projected max of around BW+60. I've still got a long way to go, but I'm getting closer to my goal of hitting BWx1.5 for a 1rm for weighted pull ups. Everything has been really easy so far. This next cycle should have me getting close to my previous maxes, as well as making progress on front squats and rows which I've never really done before.
I'm also pretty excited about my college's gym. I haven't gotten to see it yet, but I've heard it's really nice and has like 7 squat racks and 3 oly platforms in the main gym. The varsity gym is nicer and has like 15 squat racks, but my school isn't particularly big (5500 undergrad students, probably another 2500 graduate students on the main campus) so it should be plenty.
On April 05 2015 01:38 MtlGuitarist97 wrote: I just finished up my first 6 week cycle of Jonnie Candito's linear program (the strength/control variant). I want to track my progress somewhere other than my log, so I'm going to be doing a quick analysis after each 6 week cycle.
Deadlift: 135 lbs x 6 Squat: 115 lbs x 6 Front Squat: 95 lbs x 8 (eventually switched over to sets of triples) Barbell Row: 95 lbs x 6 Bench Press: 95 lbs x 6 OHP: 85 lbs x 6
Currently at:
Deadlift: 210x6 (projected max of around 250) Squat: 165x6 (projected max of around 192) Front Squat: 145x3 (projected max of around 165 since I could hit that weight for least 5 reps) Barbell Row: 145x6 (projected max of around 170) Bench Press: 140x6 (projected max of around 160-165) Overhead Press: 95x10 (projected max slightly under 130)
The linear progress has been quite easy so far. I really don't expect to have issues on any of the lifts within the next few weeks, except possibly front squat and barbell row. I've been adding 15 lbs/week for deadlifts, 10 lbs/week for rows and both squat variations, and 5 lbs/week for bench once I hit 135 lbs. I'll keep the 15 lbs/week for deadlift until probably around 285x6, unless I hit some major form breakdown along the way. My previous best for deadlifts was around 315x5 I believe, so I still have plenty left in terms of linear progression. Squats have been quite easy as well, although I've done exclusively low bar for this program. It hasn't been too bad of a transition, although I still have some nagging lower back tightness. Front squats are starting to get harder. I might have to slow down my progression after next week, although I'm hoping to hit 165 for a triple before I slow to +5 lbs per week.
The upper body movements have been going fine for the most part. I do more of a bent over row than a Pendlay Row, which makes it pretty tough. Once I feel like I can't really maintain back position throughout a set I'll switch over to Pendlay Rows probably. Benching has been quite easy. I hope that I can maintain +5 lbs/week until I get to at least 175-180x6, but I guess I'll have to wait and see. OHP has been quite easy, although you're only supposed to progress every 3 weeks on it. I just hit 95x10 this week and I felt like I had at least 3 more reps left. I think I'll be able to hit a bodyweight OHP by the end of the summer, but there's really not much shoulder work in this program. My goal overall has just been to keep steady progression and maintain progress for as long as possible.
Last minor point is that I've been also doing weighted pullups on this program. My most recent milestones were BW+30x6 and BW+7.5x10, which puts me at a projected max of around BW+60. I've still got a long way to go, but I'm getting closer to my goal of hitting BWx1.5 for a 1rm for weighted pull ups. Everything has been really easy so far. This next cycle should have me getting close to my previous maxes, as well as making progress on front squats and rows which I've never really done before.
I'm also pretty excited about my college's gym. I haven't gotten to see it yet, but I've heard it's really nice and has like 7 squat racks and 3 oly platforms in the main gym. The varsity gym is nicer and has like 15 squat racks, but my school isn't particularly big (5500 undergrad students, probably another 2500 graduate students on the main campus) so it should be plenty.
Damn my school gym has 40,000 people and 2 squat racks. Needless to say there's always a line.
On April 05 2015 01:38 MtlGuitarist97 wrote: I just finished up my first 6 week cycle of Jonnie Candito's linear program (the strength/control variant). I want to track my progress somewhere other than my log, so I'm going to be doing a quick analysis after each 6 week cycle.
Deadlift: 135 lbs x 6 Squat: 115 lbs x 6 Front Squat: 95 lbs x 8 (eventually switched over to sets of triples) Barbell Row: 95 lbs x 6 Bench Press: 95 lbs x 6 OHP: 85 lbs x 6
Currently at:
Deadlift: 210x6 (projected max of around 250) Squat: 165x6 (projected max of around 192) Front Squat: 145x3 (projected max of around 165 since I could hit that weight for least 5 reps) Barbell Row: 145x6 (projected max of around 170) Bench Press: 140x6 (projected max of around 160-165) Overhead Press: 95x10 (projected max slightly under 130)
The linear progress has been quite easy so far. I really don't expect to have issues on any of the lifts within the next few weeks, except possibly front squat and barbell row. I've been adding 15 lbs/week for deadlifts, 10 lbs/week for rows and both squat variations, and 5 lbs/week for bench once I hit 135 lbs. I'll keep the 15 lbs/week for deadlift until probably around 285x6, unless I hit some major form breakdown along the way. My previous best for deadlifts was around 315x5 I believe, so I still have plenty left in terms of linear progression. Squats have been quite easy as well, although I've done exclusively low bar for this program. It hasn't been too bad of a transition, although I still have some nagging lower back tightness. Front squats are starting to get harder. I might have to slow down my progression after next week, although I'm hoping to hit 165 for a triple before I slow to +5 lbs per week.
The upper body movements have been going fine for the most part. I do more of a bent over row than a Pendlay Row, which makes it pretty tough. Once I feel like I can't really maintain back position throughout a set I'll switch over to Pendlay Rows probably. Benching has been quite easy. I hope that I can maintain +5 lbs/week until I get to at least 175-180x6, but I guess I'll have to wait and see. OHP has been quite easy, although you're only supposed to progress every 3 weeks on it. I just hit 95x10 this week and I felt like I had at least 3 more reps left. I think I'll be able to hit a bodyweight OHP by the end of the summer, but there's really not much shoulder work in this program. My goal overall has just been to keep steady progression and maintain progress for as long as possible.
Last minor point is that I've been also doing weighted pullups on this program. My most recent milestones were BW+30x6 and BW+7.5x10, which puts me at a projected max of around BW+60. I've still got a long way to go, but I'm getting closer to my goal of hitting BWx1.5 for a 1rm for weighted pull ups. Everything has been really easy so far. This next cycle should have me getting close to my previous maxes, as well as making progress on front squats and rows which I've never really done before.
I'm also pretty excited about my college's gym. I haven't gotten to see it yet, but I've heard it's really nice and has like 7 squat racks and 3 oly platforms in the main gym. The varsity gym is nicer and has like 15 squat racks, but my school isn't particularly big (5500 undergrad students, probably another 2500 graduate students on the main campus) so it should be plenty.
Damn my school gym has 40,000 people and 2 squat racks. Needless to say there's always a line.
My Uni had 4k students with 1 squat rack, which was pretty much always empty for me lol.
Started doing DL pulls from the knee, was expecting to do more but could do the same as from the floor lol:
So after 2 months of doing a calisthenics workout in parks, I can say the following:
- Great workout overall. All my body is working and it feels really rewarding when you take a shower afterwards - My back grew a lot (pull-ups) while my arms are more defined. This workout won't get you huge, that's for sure - in fact I simply would like to remain the same size I am now but ripped - I lost some belly fat too but I'm far from a 6 pack (well I never had one so that may play a role )
I will update again at the end of May. I feel that right now I am in that moment where no matter how much you practise and how little you eat, I feel like not making progress. That is one common problem and people usually respond to it by changing routine. However, I know the trick is simply to stay focused and throttle full power through this phase.
On April 05 2015 01:38 MtlGuitarist97 wrote: I just finished up my first 6 week cycle of Jonnie Candito's linear program (the strength/control variant). I want to track my progress somewhere other than my log, so I'm going to be doing a quick analysis after each 6 week cycle.
Deadlift: 135 lbs x 6 Squat: 115 lbs x 6 Front Squat: 95 lbs x 8 (eventually switched over to sets of triples) Barbell Row: 95 lbs x 6 Bench Press: 95 lbs x 6 OHP: 85 lbs x 6
Currently at:
Deadlift: 210x6 (projected max of around 250) Squat: 165x6 (projected max of around 192) Front Squat: 145x3 (projected max of around 165 since I could hit that weight for least 5 reps) Barbell Row: 145x6 (projected max of around 170) Bench Press: 140x6 (projected max of around 160-165) Overhead Press: 95x10 (projected max slightly under 130)
The linear progress has been quite easy so far. I really don't expect to have issues on any of the lifts within the next few weeks, except possibly front squat and barbell row. I've been adding 15 lbs/week for deadlifts, 10 lbs/week for rows and both squat variations, and 5 lbs/week for bench once I hit 135 lbs. I'll keep the 15 lbs/week for deadlift until probably around 285x6, unless I hit some major form breakdown along the way. My previous best for deadlifts was around 315x5 I believe, so I still have plenty left in terms of linear progression. Squats have been quite easy as well, although I've done exclusively low bar for this program. It hasn't been too bad of a transition, although I still have some nagging lower back tightness. Front squats are starting to get harder. I might have to slow down my progression after next week, although I'm hoping to hit 165 for a triple before I slow to +5 lbs per week.
The upper body movements have been going fine for the most part. I do more of a bent over row than a Pendlay Row, which makes it pretty tough. Once I feel like I can't really maintain back position throughout a set I'll switch over to Pendlay Rows probably. Benching has been quite easy. I hope that I can maintain +5 lbs/week until I get to at least 175-180x6, but I guess I'll have to wait and see. OHP has been quite easy, although you're only supposed to progress every 3 weeks on it. I just hit 95x10 this week and I felt like I had at least 3 more reps left. I think I'll be able to hit a bodyweight OHP by the end of the summer, but there's really not much shoulder work in this program. My goal overall has just been to keep steady progression and maintain progress for as long as possible.
Last minor point is that I've been also doing weighted pullups on this program. My most recent milestones were BW+30x6 and BW+7.5x10, which puts me at a projected max of around BW+60. I've still got a long way to go, but I'm getting closer to my goal of hitting BWx1.5 for a 1rm for weighted pull ups. Everything has been really easy so far. This next cycle should have me getting close to my previous maxes, as well as making progress on front squats and rows which I've never really done before.
I'm also pretty excited about my college's gym. I haven't gotten to see it yet, but I've heard it's really nice and has like 7 squat racks and 3 oly platforms in the main gym. The varsity gym is nicer and has like 15 squat racks, but my school isn't particularly big (5500 undergrad students, probably another 2500 graduate students on the main campus) so it should be plenty.
Damn my school gym has 40,000 people and 2 squat racks. Needless to say there's always a line.
About 40k here and 3 squat racks. Never a line. The six benches? Good luck.
On March 04 2015 03:59 NeedsmoreCELLTECH wrote: A rowing machine might work, but 99% of people have atrocious technique. It's a lot harder than it looks, if you're confident that you can learn by watching technique videos feel free to give it a try.
I have no technique! I did 5k today in 19:21 and then rolled on the floor gasping for air.
I rowed 5k again today in 19:19. Weeks of rowing and attention to form have shaved off an amazing 2 seconds.
On March 04 2015 03:59 NeedsmoreCELLTECH wrote: A rowing machine might work, but 99% of people have atrocious technique. It's a lot harder than it looks, if you're confident that you can learn by watching technique videos feel free to give it a try.
I have no technique! I did 5k today in 19:21 and then rolled on the floor gasping for air.
I rowed 5k again today in 19:19. Weeks of rowing and attention to form have shaved off an amazing 2 seconds.
Ouch. Have you made any progress on the tendinitis?
Ok so this is my ugly face Cleaning and Jerking 60kg (PR) Can someone please correct everything that is terrible Remember I've started 10 weeks ago, I know my form is bad but I don't really have a coach just a training partner.
From what I see I don't fully extend and catch the bar too low, my second pull is terrible the bar doesn't touch my thigh and my elbow are slow.
Oh yeah and I go foward when front squatting I'm not stable on my feet, I don't know why it never happened to me before.
I can't offer you qualified coaching but are you able to establish a good rack position without catching? For example just walking up to a bar in the squat rack and having your humerus get parallel with the ground? If you struggle to get in that position with your shoulder mobility than there's no way you'll get into a stable catch and front squat without being properly organized.
You're pretty decent off the floor. Around the knees you start using your arms to pull too much where you should have relaxed arms and using your lats to keep the bar close to your body. Bar is too far away from your body when you're finishing the pull, extend more at the hips and knees and don't jump up on to your toes so much (you'll come up on your toes a bit naturally during knee rebend/finishing the pull properly). Rack the bar better, get your elbows up and the bar into a solid rack position even if you have to loosen your grip on the bar as you pull it in. Your elbows are slow because your arms are tense and your pulling with them. Relaxed arms are fast arms. First part of your jerk doesn't look to bad. You need to get your front foot out more (shin should be perpendicular to the ground, knee shouldn't be past your ankle) and your back foot facing forwards/turned in slightly (this will help square up your hips). Lockout was pretty poor. Arms need to be relaxed on the jerk for a fast lockout, really extend your arms and actively catch it in the lockout position. I'm going to hazard a guess that you need to do a lot of hip and shoulder mobility as well as glute and rotator cuff activation exercises. Also, start eating about 5000 calories a day and doing tons of front/back squats. You need to put some meat on your bones. A lot of work from the high hang and hang focusing on relaxing your arms, keeping the bar close, and finishing your pull will help you a lot.
On a semi-related not: I'll be staying for a month in the states in June for an internship
Applied first to go to Chicago but they aren't accepting exchange students this summer (or at least not me) so I'll be most likely staying in Athens, Ohio.
Would love to perhaps meet up with some of you if time permits.
EPT
)
