|
On August 30 2010 16:43 Malinor wrote:Show nested quote +On August 30 2010 12:26 NickC wrote:
Edit: read this "By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw o" These numbers are at the upper end of the spectrum and are only reached when you do everything right, and in my experience with all the people in online-forums, nobody does that. Additionally, these numbers scale with bodyweight. The percentage you can lift decreases when you are heavier (you can easily check this on Olympic-Weightlifting and Powerlifting records). Don't freak out about those numbers, they are pretty rough benchmarks. In my experience, 2xBW Squat and Deadlift is way easier than 1.5BW Bench or 1xBW Press.
no way, i can easily rep 1xbw bench all day but 2xbw squat only a couple times right now and thats with an injured wrist and hardcore squatting lol
|
On August 30 2010 17:46 decafchicken wrote:Show nested quote +On August 30 2010 16:43 Malinor wrote:On August 30 2010 12:26 NickC wrote:
Edit: read this "By the end of SS you should be approximatly at about 1.5-2x squat, deadlift (dl should be a bit higher in most cases), bench at about 1.25-1.5x bodyweight, and press at .75-1x bw o" These numbers are at the upper end of the spectrum and are only reached when you do everything right, and in my experience with all the people in online-forums, nobody does that. Additionally, these numbers scale with bodyweight. The percentage you can lift decreases when you are heavier (you can easily check this on Olympic-Weightlifting and Powerlifting records). Don't freak out about those numbers, they are pretty rough benchmarks. In my experience, 2xBW Squat and Deadlift is way easier than 1.5BW Bench or 1xBW Press. no way, i can easily rep 1xbw bench all day but 2xbw squat only a couple times right now and thats with an injured wrist and hardcore squatting lol
I wrote 1,5xBW Bench, not 1x. But even then, people still will be different, that's just my own experience and from numbers I've read.
I just don't see myself Overhead Pressing 120kg anytime soon^^
|
I R DOING SS TODAY
FUCKERS.
I feel asi, like with nerd rage? right?, I'm about to pwn my fucking shit on the gym and I'm gonna love it!.
i'm eating liek a horse too! :D!
|
On August 30 2010 23:13 funkie wrote:
I R DOING SS TODAY
FUCKERS.
I feel asi, like with nerd rage? right?, I'm about to pwn my fucking shit on the gym and I'm gonna love it!.
i'm eating liek a horse too! :D!
You're wrting like a horse too!
Good luck 
|
On August 30 2010 23:18 Malinor wrote:Show nested quote +On August 30 2010 23:13 funkie wrote:
I R DOING SS TODAY
FUCKERS.
I feel asi, like with nerd rage? right?, I'm about to pwn my fucking shit on the gym and I'm gonna love it!.
i'm eating liek a horse too! :D! You're wrting like a horse too! Good luck
TEAMLIQUID POWAH MA MAN!.
I FEEL TEH POWA OF TEH HORSA! :D
|
I had a lesson on how tightly interwoven all of the big three--diet, exercise, and rest--happen to be.
Lately, I haven't been sleeping well. It's been 4-5 hours a night for the past couple of weeks. Low on time in the morning, I would eat a bowl of bran cereal and head to the gym for a lethargic workout. My lifts weren't going anywhere, my appetite sucked, and my diet was getting sloppy.
Eventually, I attributed my sleeplessness to a magnesium deficiency and started getting more magnesium in me through diet. I upped my green veggies, took out all the crappy foods, and removed much of the milk from my diet (calcium inhibits magnesium absorption). That's when sleep started to come easier; I didn't feel like dying every morning. With my new energy, I was able to take a dump on lifts that I couldn't do a week earlier. I was surprised at how light the weights were. As my workouts got better, my appetite increased, and now I'm back on my 3200/day diet with few problems.
I guess my lesson was learned. Never underestimate how much just one of the big three can affect the others. From now on, it's eight hours a night and better eating, which will lead to better lifts in the gym.
|
On August 28 2010 12:34 eshlow wrote:Re: carpal tunnel... quick short writeup I did of other stuff that works. Could be multiple issues with the median nerve even upstream so it may not just be at the wrist. work on your shoulders first and see what happens; pec minor, lats, subscapularis (subscap can refer pain to wrist), pronator teres and work on your thoracic spinal posture;foam rolling, lacrosse balls, etc...... Nerve glides will most likely help significantly (median nerve especially for carpal tunnel): http://www.handhealthresources.com/Solutions Pages/Exercises.htmHEAT, massage THEN stretching to the flexors of the wrist. In that order. Aim to increase mobility in the wrist in that area. 2-3x a day 4-5x a week (10-15 mins for heat, 10-15 for massage, 5-10 for stretching). STRENGTHEN your extensors. ONLY your extensors. May be due to imbalances in the wrist as well. Strengthen your supinator. FISH OIL for anti-inflammatory. If your carpal tunnel is not too bad, this stuff should clear it up.
Absolutely. I do both infra- and supraspinatus exercises after every workout, not hard training it, but doing the exercise to make it relax after as well as some good stretching.
Regarding food, I think this is one factor that for some is greatly underestimated, so much food that can cause trouble and hinder progress if you are sligthly injured (which are far too many nowadays). Eating vegetables and fruit is not considered bodybuilding food by some, but this greatly increases restitution, and it's restitution that makes you strong and healthy. I always have a shake of protein with me, and added some red berries in, it does great.
Anyone have any opinion on which speed to lift the weights?
|
On August 30 2010 23:56 crappen wrote:
Anyone have any opinion on which speed to lift the weights?
I never gave it much thought, but it seems that a comfortable natural speed (not slamming out reps like crazy but not going in slow motion) seems to be best.
|
Lets see here
David Joe/ils
Age: 19 going to be 20 sep 4th || Height: 5'9 175 cm || Weight: 125lbs / 57 kg 
Starting Date: 08/30/10 || Goal Date: Around middle/end of december
Weight goals -- 165 lbs/76 kg (Is this not reasonable?)
Training goals -- 1.5x squat/dead lift 1x bench I never tried press/power cleans yet to figure out a goal
Nutrition goals -- Eventually when I'm off gomad diet, going to try paleo diet in op.
Misc goals -- Actually falling asleep in bed without rolling around like an insomiac for hours. 7-8 hours of sleep.
Started this morning. Like i expected from only doing curls, machine benches when I used to work out my bench is unbalanced compared to my squat lol. Still getting a feel to all this since its all new.
|
DJ,
Just make sure you keep eating if you want to gain that much weight. 6 to even 7 times a day, constantly feeding your body protein.
|
|
|
United States24782 Posts
On August 31 2010 00:19 Ilikestarcraft wrote:Lets see here David Joe/ils Age: 19 going to be 20 sep 4th || Height: 5'9 175 cm || Weight: 125lbs / 57 kg Starting Date: 08/30/10 || Goal Date: Around middle/end of december Weight goals -- 165 lbs/76 kg (Is this not reasonable?) Training goals -- 1.5x squat/dead lift 1x bench I never tried press/power cleans yet to figure out a goal Nutrition goals -- Eventually when I'm off gomad diet, going to try paleo diet in op. Misc goals -- Actually falling asleep in bed without rolling around like an insomiac for hours. 7-8 hours of sleep. Started this morning. Like i expected from only doing curls, machine benches when I used to work out my bench is unbalanced compared to my squat lol. Still getting a feel to all this since its all new.
Speaking of your sleep goal have you read my guide on insomnia? Exercise may or may not help but it will have other suggestions for you.
|
On August 31 2010 00:19 Ilikestarcraft wrote:Lets see here David Joe/ils Age: 19 going to be 20 sep 4th || Height: 5'9 175 cm || Weight: 125lbs / 57 kg Starting Date: 08/30/10 || Goal Date: Around middle/end of december Weight goals -- 165 lbs/76 kg (Is this not reasonable?) Training goals -- 1.5x squat/dead lift 1x bench I never tried press/power cleans yet to figure out a goal Nutrition goals -- Eventually when I'm off gomad diet, going to try paleo diet in op. Misc goals -- Actually falling asleep in bed without rolling around like an insomiac for hours. 7-8 hours of sleep. Started this morning. Like i expected from only doing curls, machine benches when I used to work out my bench is unbalanced compared to my squat lol. Still getting a feel to all this since its all new.
Yeah Workout buddy! :D!
Raul Rincon / funkmaster.
Age: 21 / height: 1.68cm / Weight: around 60kg
Starting Date: 30/08/2010 (Starting Strength) º Goal Date: Dunno, whenever it happens, happens.
Weight goals: 75kg/80kg (Healthy and Strong means more to me, ripped would be a plus)
Training: Do SS perfectly, and see the gains as other people have.
Nutrition goals: cut the coke, and eat like a horse, but a healthy horse.
Misc goals: Get a proper sleeping schedule going, cut the shit with the anxiety attacks for a girl, and cut the fuck up in checking if she's online. lol . I suck.
I started eating like a horso fucko this morning, and I'll be working out in the afternoon/evenings. I'm pretty excited, have read lots and lots of the SS website and book.  .
|
The norm for lifting weights is a 2/1/1 tempo
2 sec to lower weight, 1 to hold, 1 to push back up
|
NIce easy pace for descent (usually 1-2s) then accelerate out of the hole maintaining good form.
Don't need to hang out at the bottom or at the top.
|
|
|
On August 31 2010 00:56 micronesia wrote:Show nested quote +On August 31 2010 00:19 Ilikestarcraft wrote:Lets see here David Joe/ils Age: 19 going to be 20 sep 4th || Height: 5'9 175 cm || Weight: 125lbs / 57 kg Starting Date: 08/30/10 || Goal Date: Around middle/end of december Weight goals -- 165 lbs/76 kg (Is this not reasonable?) Training goals -- 1.5x squat/dead lift 1x bench I never tried press/power cleans yet to figure out a goal Nutrition goals -- Eventually when I'm off gomad diet, going to try paleo diet in op. Misc goals -- Actually falling asleep in bed without rolling around like an insomiac for hours. 7-8 hours of sleep. Started this morning. Like i expected from only doing curls, machine benches when I used to work out my bench is unbalanced compared to my squat lol. Still getting a feel to all this since its all new. Speaking of your sleep goal have you read my guide on insomnia? Exercise may or may not help but it will have other suggestions for you.
ill check it out man
|
I started doing oh squats as my backsquat warmups. The snatch push press is like 10x harder than the actual overhead squat and my rear delts are sore as hell even though the oh squats themselves were cake.
|
This area started to hurt really bad yesterday without me doing anything. Today I wasn't able to do any squats with weights more than 50 kg Deadlift was a nono as well. Any ideas?
+ Show Spoiler +
|
On August 31 2010 03:50 Necosarius wrote:This area started to hurt really bad yesterday without me doing anything. Today I wasn't able to do any squats with weights more than 50 kg Deadlift was a nono as well. Any ideas? + Show Spoiler +
what have you done in the past few days involving your calf? Perhaps you pulled a muscle in there.
|
|
|
|
|
|
EPT![[image loading]](http://imgur.com/FKcVb.jpg)
