EPTAlso saw on facebook that Gotunk got first place in his meet. Congrats!
TeamLiquid Health and Fitness Initiative For 2023 - Page 83
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MtlGuitarist97
United States1539 Posts
Also saw on facebook that Gotunk got first place in his meet. Congrats! | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On December 21 2015 01:05 Philozovic wrote: That's a shit tonne of muscle, congrats ! What kind of weight training did you follow ? I'm trying to get better at rowing while getting biger but I can't find a good weight program, So I do something along the line of Stronglift with Pull up dips back and abs. If you have better I would be glad, thanks. Is your focus getting better at rowing, or on getting big? If it's rowing, check out the Reddit.com/r/rowing subreddit, it has a lot of great info. If you want to get more muscle I recommend training more often than 3x a week, doing more sets and doing a lot of isolation work. A good program is Layne Norton's PHAT, which you can find easily by googling. I have very long arms and neglected them for very long, so my current split is quite "bro" (like 20 sets of bis and 20 sets of tris a week lol). Been working great though. | ||
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Philozovic
France1677 Posts
On December 24 2015 19:34 NeedsmoreCELLTECH wrote: Is your focus getting better at rowing, or on getting big? If it's rowing, check out the Reddit.com/r/rowing subreddit, it has a lot of great info. If you want to get more muscle I recommend training more often than 3x a week, doing more sets and doing a lot of isolation work. A good program is Layne Norton's PHAT, which you can find easily by googling. I have very long arms and neglected them for very long, so my current split is quite "bro" (like 20 sets of bis and 20 sets of tris a week lol). Been working great though. I would say both, I mean I want to get good at rowing that's the main part but I doubt I can achieve that while weighting 66kg. I've check the sub quite a lot but I find that the wiki part on strengh isn't really clear. Some of the links says do low rep at 80%+ and that high rep is cancer and other says litteraly the exact opposite and there is no easy program to follow. I'm lost  I'm still doing SS for 60-90min 4/5 times a week so I should get better one way or another. | ||
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RvB
Netherlands6273 Posts
On December 23 2015 02:32 MtlGuitarist97 wrote: Is front squatting 3x5 six times per week too high of intensity/volume? My back/SI joint finally feels like it's at around 95%, and I wanna be able to bring my squat up to par with my other lifts. My deadlift should regain quickly, but I was always kind of shit at squatting and I'd like to finally be able to get it to a similar level as my deadlift/OHP/row/bench. Also saw on facebook that Gotunk got first place in his meet. Congrats! If you just want to increase squats why not try out Smolov? It's only 4 / 3 days but still incredibly heavy. | ||
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GoTuNk!
Chile4591 Posts
Been doing crossfit lately, shit is easy. Still can't learn those damn butterfly pull ups though. Got my first bar muscle up recently, gotta work on my consistency atm. Having neglected my biceps for years I still suck at rope climbs, and running obviously. I can already take a few steps on Handstand Walks. Also, I'm a chicken that sucks at box jumps. | ||
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Pulimuli
Sweden2766 Posts
On December 25 2015 03:11 GoTuNk! wrote: Smolov is a test of character every man should endure at least once in their lifetime. Been doing crossfit lately, shit is easy. Still can't learn those damn butterfly pull ups though. Got my first bar muscle up recently, gotta work on my consistency atm. Having neglected my biceps for years I still suck at rope climbs, and running obviously. I can already take a few steps on Handstand Walks. Also, I'm a chicken that sucks at box jumps. Started doing muscle ups quite recently myself, my gym however does not have full pullup bars, they are dividided into 2 handles with a gap in the middle, which would be fine but in that middle there are 2 other bars pointing out in an angle. Did muscle ups there and got these 2 sticking out bars jammed into my ribs every time after 4-5 muscle ups i had to stop cus i i had punctured my flesh and was bleeding and hurting like a mofo. Ribcage was sore for about 2 weeks after | ||
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IgnE
United States7681 Posts
crossfitdublin.ie 1) why does a guy who can't squat 300 have a crossfit teaching blog? 2) is he doing box/PL squats? (he says to send the hips "back") 3) he's been doing PL squats and can't hit 300? 4) he teaches crossfit but has internal motivation problems? is that why he can't squat 300? | ||
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GoTuNk!
Chile4591 Posts
On December 25 2015 14:53 IgnE wrote: I googled smolov and got this guy: crossfitdublin.ie 1) why does a guy who can't squat 300 have a crossfit teaching blog? 2) is he doing box/PL squats? (he says to send the hips "back") 3) he's been doing PL squats and can't hit 300? 4) he teaches crossfit but has internal motivation problems? is that why he can't squat 300? huh, not sure what your point is. The base mesocycle of smolov is rock solid. It took my squat from 150 to 170 the first time, and 170 to 190 the second one I did it. In only a month. | ||
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decafchicken
United States20159 Posts
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phyre112
United States3090 Posts
On December 25 2015 14:53 IgnE wrote: I googled smolov and got this guy: crossfitdublin.ie 1) why does a guy who can't squat 300 have a crossfit teaching blog? 2) is he doing box/PL squats? (he says to send the hips "back") 3) he's been doing PL squats and can't hit 300? 4) he teaches crossfit but has internal motivation problems? is that why he can't squat 300? 1) All it takes to be certified as a crossfit coach is a thousand bucks and a free weekend. There are very good coaches, and very bad coaches, and you'll have to investigate on your own to find out which is which. 2)Most crossfits teach the lowbar squat first, and then eventually people who want to be competitive will work on other styles as necessary. It's kind of a carry over from the fact that Rippetoe was one of the first big coaches in crossfit and laid out a lot of the strength training fundamentals. 3)Good coaches are not necessarily good lifters. They are -often- good lifters because much of lifting is a learn by experience, thing, but not always. That said, I have no Idea who this particular guy is, so he could just be a bad coach... but his numbers really wouldnt be important as long as he produces good numbers in clients. With that out of the way.... smolov is not a crossfit thing, it's a russian thing that happens to be popular among various internet lifting communities (reddit). Crossfitters tend to like things that are popular in those communities and they also tend to like things that have the same aura smolov does, being "hardcore" and working hard for the sake of working hard, not working hard for the sake of getting results. If you'd like a better overview of the routine: http://www.powerliftingtowin.com/smolov/ But I'm sure you found that already, because that particular crossfit result doesn't show up until the 5th page of a google serach for either "smolov" "smolov squat" "smolov routine" or "smolov squat program", so there were plenty of better results you could have pulled up. | ||
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RvB
Netherlands6273 Posts
On December 26 2015 04:08 phyre112 wrote: 1) All it takes to be certified as a crossfit coach is a thousand bucks and a free weekend. There are very good coaches, and very bad coaches, and you'll have to investigate on your own to find out which is which. 2)Most crossfits teach the lowbar squat first, and then eventually people who want to be competitive will work on other styles as necessary. It's kind of a carry over from the fact that Rippetoe was one of the first big coaches in crossfit and laid out a lot of the strength training fundamentals. 3)Good coaches are not necessarily good lifters. They are -often- good lifters because much of lifting is a learn by experience, thing, but not always. That said, I have no Idea who this particular guy is, so he could just be a bad coach... but his numbers really wouldnt be important as long as he produces good numbers in clients. With that out of the way.... smolov is not a crossfit thing, it's a russian thing that happens to be popular among various internet lifting communities (reddit). Crossfitters tend to like things that are popular in those communities and they also tend to like things that have the same aura smolov does, being "hardcore" and working hard for the sake of working hard, not working hard for the sake of getting results. If you'd like a better overview of the routine: http://www.powerliftingtowin.com/smolov/ But I'm sure you found that already, because that particular crossfit result doesn't show up until the 5th page of a google serach for either "smolov" "smolov squat" "smolov routine" or "smolov squat program", so there were plenty of better results you could have pulled up. Are you saying here that Smolov doesn't bring results or am I misunderstanding? Like Gotunk it did bring good results for me. On December 26 2015 00:40 decafchicken wrote: Merry Christmas and I hope Santa brought everyone lots of gains! Santa always brings me gains ^^. Merry crhistmas. | ||
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IgnE
United States7681 Posts
I have nothing against Smolov program. I just find it baffling that anyone would take a "trainer" who can't squat 3 plates seriously. Especially one who seems to have so much to say about it. | ||
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phyre112
United States3090 Posts
On December 26 2015 06:28 RvB wrote: Are you saying here that Smolov doesn't bring results or am I misunderstanding? Like Gotunk it did bring good results for me. My opinions on it are pretty much in line with the powerlifting to win article. It's not by any means a bad routine; it does specific thing very well. But it's hideously over-recommended, and performed by people who have no business using it. To paraphrase the article, it would be a good routine for someone who has tried everything else, and still has an incredibly lagging squat (think someone who deadlifts in the high 500s and only squats ~300) or for an elite powerlifter who has a realistic chance of breaking a world record very soon. Most of the time for the people doing the routine, even neglecting the chance of injury, it's working hard for the sake of working hard, and there are more efficient ways to get the same results. | ||
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RvB
Netherlands6273 Posts
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GoTuNk!
Chile4591 Posts
On December 26 2015 19:28 RvB wrote: Well his squat is lagging and that is the thing he wants to improve. If he's willing to squat 6x a week to improve it I don't see why Smolov would be a bad recomendation in his case. Besides that out of my own experience it works well. Confirmed results of smolov for an 85kg lifter | ||
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IgnE
United States7681 Posts
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mordek
United States12705 Posts
 Program is fantastic if you just want your squat to go up. video | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On December 24 2015 20:47 Philozovic wrote: I would say both, I mean I want to get good at rowing that's the main part but I doubt I can achieve that while weighting 66kg. I've check the sub quite a lot but I find that the wiki part on strengh isn't really clear. Some of the links says do low rep at 80%+ and that high rep is cancer and other says litteraly the exact opposite and there is no easy program to follow. I'm lost I'm still doing SS for 60-90min 4/5 times a week so I should get better one way or another. There's lightweights that go under 6 min (Jeremie Azou) and there's a whole lightweight category for rowing! I'd say that sub 6:40 is quite good, sub 6:30 is competitive and sub 6:20 will put you near a national/elite level in most countries. As you know, Steady State is the bread and butter. I'd do 1-2 weight sessions with low reps high weights (basically a starting strength workout with a bit more volume), 1 interval type training per week (8x500, 3x2k, 3x10') etc and the rest just steady state. I personally feel that doing 3x10 mins at a rate cap of 24 is quite good for building character, and thus has merit in a training program. The overwhelming majority of your rowing efforts for crushing erg scores should be steady state, and if you want to row fast you should also spend a ton of time on the water. | ||
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Thalandros
Netherlands1151 Posts
I'll link a longer reddit post down below because that's where I've put all the details, but basically: Form comes difficult for me. I'd been messing with my diet a bit for a good part of this year but the last 3 months I've been serious and even though I'm not the most lean, adding on weight. And even though I get heavier and lift heavier, I seem to not gain any strength in the big 3 (BP, Squat, DL). I have NO idea how. My squat form is really weird and difficult to control, I lean the bar to right naturally for some reason. Other lifts I have no idea. Maybe I lift too heavy for my good, and it makes my form bad so that I don't actually get stronger. I track macros on MFP, getting 150+ protein in every day, eat a 200-300kcal surplus (have gained weight recently, so I am adding size to my frame) and follow a SS-based PPL split benching, squatting, deadlifting and OHP-ing twice a week (one heavy, one non-heavy day). Basically, I'm clueless. Here's the full post for anyone willing to help out: https://www.reddit.com/r/Fitness/comments/3ykpqi/stalling_hard_since_forever_dont_know_what_the/ | ||
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phyre112
United States3090 Posts
On December 29 2015 09:57 Thalandros wrote: So I've been struggling with gaining strength for a bit. Strength, not size. I'll link a longer reddit post down below because that's where I've put all the details, but basically: Form comes difficult for me. I'd been messing with my diet a bit for a good part of this year but the last 3 months I've been serious and even though I'm not the most lean, adding on weight. And even though I get heavier and lift heavier, I seem to not gain any strength in the big 3 (BP, Squat, DL). I have NO idea how. My squat form is really weird and difficult to control, I lean the bar to right naturally for some reason. Other lifts I have no idea. Maybe I lift too heavy for my good, and it makes my form bad so that I don't actually get stronger. I track macros on MFP, getting 150+ protein in every day, eat a 200-300kcal surplus (have gained weight recently, so I am adding size to my frame) and follow a SS-based PPL split benching, squatting, deadlifting and OHP-ing twice a week (one heavy, one non-heavy day). Basically, I'm clueless. Here's the full post for anyone willing to help out: https://www.reddit.com/r/Fitness/comments/3ykpqi/stalling_hard_since_forever_dont_know_what_the/ Form breaks down when lifts get really heavy. It happens. To paraphrase chaos and pain, people who whine about "perfect form" on the internet and throw that up as an excuse generally aren't very strong, and are going to stay that way. What's more important is figuring out why you broke down, and improving that part until it becomes something else holding you back. When's the last time you actually failed a lift? I don't mean "Racked the bar because I didnt think I could do another rep" or "didn't add weight like I was supposed to, because last workout was so heavy" I mean actually failed to complete a rep during a work set. edit: lift videos you posted on reddit don't look very hard. You might be leaning forward a bit too much in your squat, but that's not what's holding you back. I'm not noticing any of this "leaning to the right" business besides what's due to the camera angle. That looks like a ~60% effort to me, besides you just in general not having a lot of practice squatting. Form check videos aren't super useful until they get heavier; try to do something in the 85% range-ish. Frankly it looks to me like this is all in your head; which trust me, I'm familiar with. You're capable of more, you just aren't pushing yourself to do it. edit edit: check out these two videos for deadlift tips, there are a few things to work on there. + Show Spoiler + There's also a deadlift video with layne norton at supertraining that's decent, but it's not as good as those two (imo). | ||
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