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IgnE
United States7681 Posts
On June 10 2015 21:04 mordek wrote: Ha nice. I walked three days after ACL reconstruction, you probably would have made it  I was deadlifting 400lbs 10 days after ACL reconstruction. | ||
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mordek
United States12705 Posts
On June 12 2015 02:31 IgnE wrote: I was deadlifting 400lbs 10 days after ACL reconstruction. But that's not related to walking across the stage! And you're crazy  | ||
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decafchicken
United States20108 Posts
On June 12 2015 02:31 IgnE wrote: I was deadlifting 400lbs 10 days after ACL reconstruction. I was deadlifting 400lbs 10 days after tearing my PCL xD | ||
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Philozovic
France1677 Posts
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MtlGuitarist97
United States1539 Posts
On June 12 2015 02:47 mordek wrote: But that's not related to walking across the stage! And you're crazy Lol you guys... Honestly I just didn't want to look like a retard in any way in front of 2500+ people. Call me vain, but since it was being recorded and I only had one shot, I didn't really want to risk anything. It really wouldn't have been the end of the world, especially since I still have plenty of Vicodin left if need be, but I just didn't want to make my foot any more uncomfortable than it already was. Yesterday: Squat - 170x8x5 with 90 seconds rest b/t sets Seated Leg Curl - 115x12x4 Calf Raise - 55xMax x3 Leg Press - 270x12x3 Today: Bench Press - 150x8x4 w/ 90 seconds rest Incline Bench - 120x8x4 Chin-ups - BWx8x4 *Lateral Raises - 25x10x3 *Front Raises - 15x10x3 Dumbbell Curls - 25x12x3 Barbell Shrugs - 235x12x3 Face-pulls - light purple band x20x3 | ||
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decafchicken
United States20108 Posts
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MtlGuitarist97
United States1539 Posts
On June 12 2015 05:16 decafchicken wrote: I look like a complete idiot in my graduation picture lol. Hair sticking out all goofy under my hat and shit. And my parents couldn't make it because my mom got appendicitis the day before. Congrats on graduation! Holy shit that sounds terrible, but also hilarious at the same time. Going into graduation I expected it to be boring and dreadful, but it wasn't nearly as bad as I expected. I definitely won't miss high school, but I'm kind of sad to be leaving all of my old friends behind. College should be way better in every regard though. All the food I could ever eat and a nice gym. What more could a guy want? | ||
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GoTuNk!
Chile4591 Posts
SQ 180x2, 190x2, 200x2 somewhat "easy". I'm hoping I can finally do a 230kg squat. Cutting weight is a bitch, gotta lose 4kg :l Also the super strong girl from crossfit squatted 90kgx3x5 at 63. II've convinced her to compete since she def has a chance to win. Her coaching has amounted to making her squat and deadlift once a week for the last 3 weeks, and everytime she gets stronger. | ||
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Ehzera
Singapore212 Posts
If I add in 3x8 for a tricep and bicep exercise, how do I progress with the weights? Lower reps, increase weight? Is there periodization for these arm exercises? | ||
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MtlGuitarist97
United States1539 Posts
On June 12 2015 21:19 Ehzera wrote: Okay I know we don't usually discuss this, but how do I get bigger arms if I'm doing a 3 day split? I'm Squatting and OHP-ing each session, and include some sort of pull. If I add in 3x8 for a tricep and bicep exercise, how do I progress with the weights? Lower reps, increase weight? Is there periodization for these arm exercises? Just do a weight that you feel comfortable with for a decent amount of reps/sets (4x8, 3x12, etc.) and keep the rest relatively short. Imo it's not worthwhile to overthink progression for accessory work. Your biceps will handle heavier weight in the bench press, OHP and pull-ups/chin-ups, so it's not really too big of a deal if you only curl 20-30 lb dumbbells. You're not doing accessory movements to get stronger, so just focus on really isolating the muscle and keeping the tension on your biceps/triceps and not on your delts. You may also want to consider throwing in some face-pulls at the end of your bench press days. My shoulders feel much better on the days that I do them and they're great for overall shoulder health. | ||
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GoTuNk!
Chile4591 Posts
Weighted dips, cable push downs (in a controlled way, do NOT ruin your elbows) for triceps. Various curls for biceps. Also, remember to work your forearms. Fat Grip Deadlift holds and Barbel Finger rolls help me with my deadlift. Avoid french presses (you look like an idiot :D), skull crushers and exercises that ruin your elbows. | ||
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Garbels
Austria653 Posts
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IgnE
United States7681 Posts
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GoTuNk!
Chile4591 Posts
On June 13 2015 05:14 Garbels wrote: What are examples of elbow ruining exercises? yanking the weight on rope tricep pushdowns and skull crushers come to mind. Basically when you put your elbow in a very acute angle and make it extend against resistance. Weighted dips are the best exercise for triceps, aside from all the pressing movements. Our Airdynes arrived, we've pre sold almost all of them, 1 left. Great sucess :D Schwinn customer service blows, contacting someone to get distribution deal seems impossible so far. We got ours from amazon -_- | ||
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Ehzera
Singapore212 Posts
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Ehzera
Singapore212 Posts
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zatic
Zurich15359 Posts
On June 12 2015 11:20 GoTuNk! wrote: Also the super strong girl from crossfit squatted 90kgx3x5 at 63. II've convinced her to compete since she def has a chance to win. Her coaching has amounted to making her squat and deadlift once a week for the last 3 weeks, and everytime she gets stronger. Strong chicks are the best. What are the weight classes like for women competition? Would be interested how my gf scores against them. | ||
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Crushinator
Netherlands2138 Posts
On June 13 2015 09:53 Ehzera wrote: Thanks for the advice! What's the best ways to breakthrough OHP plateaus if the minimum weight increment in my gym is 5kg? Should I add a ton of reps to the max weight I can handle or incorporate push presses? Maybe both? If you want to stick to a specific program you can just bring your own micro plates if you want, or you can do less reps but more sets with the higher weight. For example you add 5kg but instead of 3x5 you do 5x3 then next week 4x4 and the week after 3x5. This should make very little difference in terms of programming. But if you can progress in this manner you haven't actually hit a plateau. A plateau means that you can't progress more with current programming and breaking a plateau usually just involves adding more volume. There are good assistance exercises for the OHP including the push-press but the best excercise for the OHP is the OHP. A common idea is that you should delay adding volume for as long as you can, because adding volume every time you stall in progress is not a viable long term solution. | ||
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Crushinator
Netherlands2138 Posts
On June 13 2015 16:33 zatic wrote: Strong chicks are the best. What are the weight classes like for women competition? Would be interested how my gf scores against them. http://sheiko-program.ru/forum/index.php?topic=3.0 Russian classification chart. Should give you a good idea where your gf fits in. | ||
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zatic
Zurich15359 Posts
On June 13 2015 19:26 Crushinator wrote: http://sheiko-program.ru/forum/index.php?topic=3.0 Russian classification chart. Should give you a good idea where your gf fits in. Looks like she would be 2nd class sport woman or state champion. That's for 3x5 though, so 1RM should be even higher, possibly 1st class. Sweet. | ||
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