On September 09 2010 23:03 Necosarius wrote: Oh god... So I went to the gym yesterday after work and felt really light headed and stuff because of work. Anyway, was doing squats and I didn't increase the height of the squat rack so I had to bend my knees a bit to be able to rack the barbell. Of course I forget this and I did a nice good morning when I tried to rack it. Really lucky I was still doing squats with light weights
Edit: I just realised how extreamly bad I am at explaining things. I hope someone will understand >.>
This happens to me a lot...
One of the guys I work out with often is 5'6 or so while I'm right around 6'0, so when we're squatting I basically have to do an extra half rep just to unrack the bar LOL
On September 09 2010 21:22 Energies wrote: Suffering some serious carb withdrawal. Drove to work in zombie mode, walked around all day in zombie mode, managed to muster some energy for a client meeting then commenced zombie mode. Had an RPM class this afternoon for cardio, nearly passed out, then threw up in the shower.
Still zombie mode. I just threw a T-Bone the size of my head onto the barbecue, hopefully it cheers me up.
i always thought RPM was incredibly boring. there's just no comparison between stationary biking and actual outdoor biking. but that's just mine
That was my mindset originally, but then again during the class you have to pedal non stop for 45+ minutes, while outdoors you stop pedaling, and momentum takes you. I rarely go up incredibly steep hills on my road bike or pedal as fast as humanly possible, but I do on the stationary bikes.
I use to ride to work and back, which was 35km each way. I found it built a lot of endurance rather than burnt fat, while this class gets some massive heart rate spikes.
OK guys, I'm trying to decide my next step here. My bench is stuck at 192 x 5, my overhead is stuck at 128 x 5, and my squat is stuck at 240 x 5. I can't do three full sets of any of the above exercises, so it seems like I'm in need of a big reset. Here are my options:
(1) Reset all three lifts by 15%, continue sessionly linear progression. Keep diet the same (2500~3200 calories/day) for now, and keep bulking. (2) Reset all three lifts by 20%, continue sessionly linear progression. Change diet to be more centered around cutting--go very low carb for four weeks, and once my lifts are close to where they were before, start upping calories and carb loading again. (3) Transition into Madcow's 5x5 for weekly progression instead of sessionly progression, keep diet where it is.
My progress has been really good so far. My bench started at 135 (very conservative), and is now at 192. My squat started at 155, and is now at 240. As for my overhead... I don't remember, but that's cool. Also, my chin ups started at like 3-4 unweighted, and now are at 6-7 with 25 pounds attached. My pull ups started at 2-3 unweighted, and are now at 5-6 with 25 pounds attached. I'm quite happy so far, but I just don't know what to do next. The only lift of mine that's not suffering is my deadlift.
On September 09 2010 21:22 Energies wrote: Suffering some serious carb withdrawal. Drove to work in zombie mode, walked around all day in zombie mode, managed to muster some energy for a client meeting then commenced zombie mode. Had an RPM class this afternoon for cardio, nearly passed out, then threw up in the shower.
Still zombie mode. I just threw a T-Bone the size of my head onto the barbecue, hopefully it cheers me up.
i always thought RPM was incredibly boring. there's just no comparison between stationary biking and actual outdoor biking. but that's just mine
That was my mindset originally, but then again during the class you have to pedal non stop for 45+ minutes, while outdoors you stop pedaling, and momentum takes you. I rarely go up incredibly steep hills on my road bike or pedal as fast as humanly possible, but I do on the stationary bikes.
I use to ride to work and back, which was 35km each way. I found it built a lot of endurance rather than burnt fat, while this class gets some massive heart rate spikes.
if you wanted to burn fat why don't you just do sprint intervals on the stationary bike? it does get boring really quickly so i assume that's the reason why you're doing rpm in the first place. well either way, to each his own
@RosaParks: hmm...from what i've read they say it's time to move on to a different program once you've reset at least twice on squats and DLs. so if you haven't reset that many times on those exercises i would think you'd do #1. and i really don't understand the logic behind #2 since you're trying to get bigger, are you not?
On September 10 2010 14:35 unknown.sam wrote: @RosaParks: hmm...from what i've read they say it's time to move on to a different program once you've reset at least twice on squats and DLs. so if you haven't reset that many times on those exercises i would think you'd do #1. and i really don't understand the logic behind #2 since you're trying to get bigger, are you not?
I'm not exactly going for pure, unbridled strength here. If I were doing that, I'd be eating about 6000~ calories a day and lifting heavy. Instead, I'm going for something between size, strength, and agility. My ultimate goal is to look something like an olympic sprinter, although I know that's going to take a long time.
Since my lifts are stalling, I thought it may be a good idea to cut my body fat down to about 10% while resetting, and then up my calories again to squeeze out the last linear progression my body is capable of. My squat has been reset once, and I think this will be my last reset for all my lifts. At first I wasn't feeling too great about it because I heard the story of the guy who went from 140 -> 300 on his squat through SS, or the story of the guy who went from 315 -> 515 (wtf -_-) through the program, but based on the 1RM standards for level, I haven't done so bad:
yeah that's what i would do. i'd be more generous with the deload though, so i'd proly go with 15% instead of 10. but hey go for whatever works for you.
On September 10 2010 03:53 AoN.DimSum wrote: naps are definitely good before a workout :D I think they help a lot.
I would say doing power cleans the right way will need a coach. But if you dont care about learning the exact form, then you can learn on your own.
If anyone here is in need of a "good" video explaining how to do PowerCleans and why are they done the way they are...
YOU NEED TO WATCH MARK RIPPETOE'S VIDEOS. I'm dead serious about this, get it, it's a seriously good series of videos, which will help tremendously in your form, shape and overall exercising.
I'm planing on sending the Deadlift video to my iPhone, and show it to the guys at the gym, so they stfu and let me do my shit the way I learned/want to.
here is a good one, this is just part 1. Btw this is for cleans, so you can just watch the part when they do power cleans. Power just signifies how high you catch the bar, which is when your thighs are above parallel.
I'm starting Bill Starr's 5x5 on Monday, combined with a shit-ton of cardio. Bulk until 200 (I'm at 193 right now, was 178-180 at the beginning of the summer), and then cut down while getting fucking STRONNGGGGGGG. Size isn't my concern for the time being. http://startingstrength.wikia.com/wiki/Bill_Starr_5x5
More specifically, I'm looking at the Strength Factor workout on that page.
edit: Also, the cardio isn't necessarily to lose fat, but to make it so that I can massacre the beep test at some point before I graduate
On September 10 2010 13:01 RosaParksStoleMySeat wrote: OK guys, I'm trying to decide my next step here. My bench is stuck at 192 x 5, my overhead is stuck at 128 x 5, and my squat is stuck at 240 x 5. I can't do three full sets of any of the above exercises, so it seems like I'm in need of a big reset. Here are my options:
(1) Reset all three lifts by 15%, continue sessionly linear progression. Keep diet the same (2500~3200 calories/day) for now, and keep bulking. (2) Reset all three lifts by 20%, continue sessionly linear progression. Change diet to be more centered around cutting--go very low carb for four weeks, and once my lifts are close to where they were before, start upping calories and carb loading again. (3) Transition into Madcow's 5x5 for weekly progression instead of sessionly progression, keep diet where it is.
My progress has been really good so far. My bench started at 135 (very conservative), and is now at 192. My squat started at 155, and is now at 240. As for my overhead... I don't remember, but that's cool. Also, my chin ups started at like 3-4 unweighted, and now are at 6-7 with 25 pounds attached. My pull ups started at 2-3 unweighted, and are now at 5-6 with 25 pounds attached. I'm quite happy so far, but I just don't know what to do next. The only lift of mine that's not suffering is my deadlift.
#1 except reset by 20%... well it depends how much you're at really. You only need to "reset" for about a 1-1.5 weeks worth of workouts before you start setting new PRs.
So if you're going by increases in +10 lbs then you reset a bit more. If you're doing +5 lbs then you reset a bit less
On September 11 2010 05:50 funkie wrote: btw, one last final doubt..
How much should I rest between sets? (worksets that is)?
2mins? more? less?
4-5 minutes. a.k.a. til you feel at least 95% recovered from the previous set. Once it starts getting heavier it's going to be 4-5 minutes in most cases.
On September 10 2010 14:35 unknown.sam wrote: @RosaParks: hmm...from what i've read they say it's time to move on to a different program once you've reset at least twice on squats and DLs. so if you haven't reset that many times on those exercises i would think you'd do #1. and i really don't understand the logic behind #2 since you're trying to get bigger, are you not?
I'm not exactly going for pure, unbridled strength here. If I were doing that, I'd be eating about 6000~ calories a day and lifting heavy. Instead, I'm going for something between size, strength, and agility. My ultimate goal is to look something like an olympic sprinter, although I know that's going to take a long time.
Since my lifts are stalling, I thought it may be a good idea to cut my body fat down to about 10% while resetting, and then up my calories again to squeeze out the last linear progression my body is capable of. My squat has been reset once, and I think this will be my last reset for all my lifts. At first I wasn't feeling too great about it because I heard the story of the guy who went from 140 -> 300 on his squat through SS, or the story of the guy who went from 315 -> 515 (wtf -_-) through the program, but based on the 1RM standards for level, I haven't done so bad:
I'm just about at intermediate for the four lifts that I do. I wish I could do cleans too, but I just don't have the training to perform them.
Maybe a 10% deload for those three lifts and an increase in calories would be right up my alley before starting Madcow's?
Those guys were all eating a lot more than you and being coached by rip. Still, Rip admits those strength standards tables were a mistake and that's why they're not included in the latest versions of the books; it varies too much by individual. I'd reset 10% and switch your squat to the practical programming advanced novice program. I'm doing it right now. It basically gives you a "light" squat day in the middle of the week so that you're only doing a full effort 3x5 squat twice a week and you dl on your light squat day. You could probably squeeze out several months of gains on this program before you have to switch to madcow.
Today, I wnt to the gym, and I was doing my warmup sets of Squats and shit, right? so I'm like, yeah i pwn and stuff, and then the guy whom told me that I was doing Deadlift wrong, I tell him "Imma show you a video, so you understand what I mean", and he goes "oh yeah, I remember now, yeah, thatt routine is pretty sick, good stuff, when you get to deadlifts let me know I'll help you out". I still showed him the video (Rippetoe's). and I did my deadLift so gracefully. and my squats and bench press too.
I feel like taking liek teh world and shit omg is teh powahful funkaihhh.
On September 10 2010 13:01 RosaParksStoleMySeat wrote: OK guys, I'm trying to decide my next step here. My bench is stuck at 192 x 5, my overhead is stuck at 128 x 5, and my squat is stuck at 240 x 5. I can't do three full sets of any of the above exercises, so it seems like I'm in need of a big reset. Here are my options:
(1) Reset all three lifts by 15%, continue sessionly linear progression. Keep diet the same (2500~3200 calories/day) for now, and keep bulking. (2) Reset all three lifts by 20%, continue sessionly linear progression. Change diet to be more centered around cutting--go very low carb for four weeks, and once my lifts are close to where they were before, start upping calories and carb loading again. (3) Transition into Madcow's 5x5 for weekly progression instead of sessionly progression, keep diet where it is.
My progress has been really good so far. My bench started at 135 (very conservative), and is now at 192. My squat started at 155, and is now at 240. As for my overhead... I don't remember, but that's cool. Also, my chin ups started at like 3-4 unweighted, and now are at 6-7 with 25 pounds attached. My pull ups started at 2-3 unweighted, and are now at 5-6 with 25 pounds attached. I'm quite happy so far, but I just don't know what to do next. The only lift of mine that's not suffering is my deadlift.
#1 except reset by 20%... well it depends how much you're at really. You only need to "reset" for about a 1-1.5 weeks worth of workouts before you start setting new PRs.
So if you're going by increases in +10 lbs then you reset a bit more. If you're doing +5 lbs then you reset a bit less
Resetting by 20% and then upping my weights by 4-5kg/session until I start to approach my previous 5RM sounds like a pretty good option right now. I expected that it would take me weeks to get to my previous 5RM, but maybe I can do it in only a few sessions, giving me faster increases.
I just don't want to fuck up the whole program by being too greedy.
EPT
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