EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 84
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IgnE
United States7681 Posts
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mordek
United States12705 Posts
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Philozovic
France1677 Posts
2K sub 9 didn't seems possible early novembre I just did 1h of steady state 2.14min split :D Happy new years all I guess we are going to need a new thread. Goal this year : 100kg squat for reps 80 kg bench for reps 2K under 7min30 Finally hit 72kg 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/ Noob advice : -Too wide stance, feet to much on the outside, back leaning forward and not deep enough : I would say do that a lot -Back to round on the dead lift But I don't think bad form is the reason you don't make any progress, increase weight until failure than repeat. | ||
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GoTuNk!
Chile4591 Posts
I'm starting traditional powerlifting training again next week, however I'll keep doing a bit of conditioning. Mostly Kb Swings/burpees/box jumps and double unders as they involve cardio w/o muscle soreness. | ||
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decafchicken
United States20168 Posts
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Osmoses
Sweden5302 Posts
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mordek
United States12705 Posts
2016 goal: 4 plate squat and deadlift Also, if you were programming 1 day a week to improving bench press, what would it look like. | ||
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GoTuNk!
Chile4591 Posts
On January 06 2016 23:03 mordek wrote: When I do some band work for my shoulders, YTWL etc., I'm having a difficult time with keeping my left trap relaxed. Right side seems fine but left tightens up. Been having issues for a while on that side and looking for advice on correcting it. Let me know if there's more details I can provide. 2016 goal: 4 plate squat and deadlift Also, if you were programming 1 day a week to improving bench press, what would it look like. I would expect to make no gains. Are you doing dips/presses on other days? | ||
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mordek
United States12705 Posts
On January 07 2016 01:16 GoTuNk! wrote: I would expect to make no gains. Are you doing dips/presses on other days? Currently in the Smolov switching cycle so only 3 days a week so my 4th day I thought I'd focus on bench. I've been trying to do some assistance work on the 3 smolov days. I was thinking I could be just wasting my time but I've done about 3 days of upper body work in the last two months and wanted to work it back in. I'm open to criticism of the programming but I'd like to a) complete the full smolov program b) go to the gym 4 days a week (weekdays 1-1.5hr including warm-up / cooldown, Saturday can be w/e) Basically I'm asking if you had only a day to allocate to pressing what would it look like, I don't expect to be working towards a PR or anything. | ||
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decafchicken
United States20168 Posts
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mordek
United States12705 Posts
On January 07 2016 04:36 decafchicken wrote: Why can't you do pressing on your smolov days? Time is the main thing. I attribute a fair amount of my progress thus far to actually allotting enough time to warming up and cooling down. If I could get my sleep schedule a little better after the holidays I could try getting in earlier. If the answer is make more time for pressing movements, that's cool, I'm not sure if it will happen and I'm ok with my bench lagging for the time being. I did have my 4th day open up and was like well I'll hammer presses on that day. | ||
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GoTuNk!
Chile4591 Posts
a) Bench + Weighted dips b) Overhead press + Weighted dips Add weight whenever possible. Keep switching weight, reps and sets on the dips. If you have an only bench day, do higher volume that day, followed by higher rep sets of overhead presses. On the other days squeeze 2-3 sets of dips (squat days). | ||
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phyre112
United States3090 Posts
Overhead press, incline bench, close grip, etc all just wind up hurting my shoulder (preexisting problem not related to lifting). I end up doing 5 of those workouts over 2 weeks. Working really well for me, but my max is low relative to GoTunk so take his advice over mine. | ||
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GoTuNk!
Chile4591 Posts
On January 08 2016 07:19 phyre112 wrote: I'm currently doing 3x5 Bench + 5x10 Dips one day, and 3x3 bench + 3x3 Pause Bench + 5x6 Dips another day. All based on texas method, so the 3x3 is ascending, and the 3x5 is at 85% of the top set of 3 from the previous week, add 5 lbs each week. Pause Bench I typically do for 80% of what I hit on the triples. 5x10 dips are weighted, but lighter than the 5x6 dips, just add weight whenever possible. Overhead press, incline bench, close grip, etc all just wind up hurting my shoulder (preexisting problem not related to lifting). I end up doing 5 of those workouts over 2 weeks. Working really well for me, but my max is low relative to GoTunk so take his advice over mine. You should be pressing foward/upward and upper back pulling a similar amount to keep your shoulder heads balanced and avoid injury issues. Over-benching it's a great way to end up with kiphosis, tight pecs, and wrecked shoulders. You could do what you described for a couple of months, but you should be balanced overall I believe. Back to high volume squatting for a bit: SQ 160x3x5, paused squat 140x3x5. EMOM 10' bouncing box jumps :D | ||
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phyre112
United States3090 Posts
On January 08 2016 09:56 GoTuNk! wrote: You should be pressing foward/upward and upper back pulling a similar amount to keep your shoulder heads balanced and avoid injury issues. Over-benching it's a great way to end up with kiphosis, tight pecs, and wrecked shoulders. You could do what you described for a couple of months, but you should be balanced overall I believe. Back to high volume squatting for a bit: SQ 160x3x5, paused squat 140x3x5. EMOM 10' bouncing box jumps :D My upper back pulling volume is about 1.5x my pressing volume, evenly split into horizontal and vertical. I just haven't found a way to press vertically that doesn't bother my left shoulder, which has been partially separated my entire life, same as my father's and both of my sister's. I have been able to go a month or so at a time with some heavy push pressing, and I've played around with jerks, but those are obviously not the same. I haven't strict overhead pressed a weight that's heavy (for me) in more than a year, and if anything my shoulders are healthier than when I was attempting to press often. | ||
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mordek
United States12705 Posts
Still not sure what to do about my left trap always tightening up though. | ||
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decafchicken
United States20168 Posts
On January 08 2016 22:24 mordek wrote: Thanks for all the input guys. Going to try to make some more time but so far this week haven't been able to, got like 5 hours last night for sucky life reasons so I'm just glad I got my smolov lifts in today. I did go Wednesday evening as a bonus since the evening opened up and felt the frustration of a lagging bench so that should give me the impetus to start pressing whenever I get the chance. Still not sure what to do about my left trap always tightening up though. Get a massage. Sort out your imbalances. Mobilize. | ||
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mordek
United States12705 Posts
On January 08 2016 23:47 decafchicken wrote: Get a massage. Sort out your imbalances. Mobilize. I have received 2 massages and I specifically asked about that shoulder each time  ! I was thinking I may have some dysfunction with my scap... I do have a curve in my spine at that level my chiro said there's probably little I can do to correct, i just have a fail of a vertabrae in there. Know of any resources for checking for imbalance or dysfunction for shoulders? | ||
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decafchicken
United States20168 Posts
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decafchicken
United States20168 Posts
SO CLOSE. One of the fucking days I will hit a PR. | ||
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