EPTBench Press 1x5 175lbs
Squat 3x5 165lbs
Did not deadlift did some other stuff. But its really bad anyways. My dl progress has been terrible, i just dont like deadlifting tbh.
TL Health and Fitness Initiative 2010 - Page 171
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UrASofty
Canada772 Posts
Bench Press 1x5 175lbs Squat 3x5 165lbs Did not deadlift did some other stuff. But its really bad anyways. My dl progress has been terrible, i just dont like deadlifting tbh. | ||
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Slithe
United States985 Posts
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AoN.DimSum
United States2983 Posts
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RosaParksStoleMySeat
Japan926 Posts
Back squat: 95kg x 5 x 3 Bench: 75 kg x 5 x 3 Pull up: Unweighted, 9, 7, 3 (D  Well into this reset. That 95kg squat was hard though ... in my last set I barely got up on my 5th rep. I have no idea how a squat can be reduced 20kg in a week and a half without training. My bench right now is incredibly easy, as it should be. I was doing 92kg x 5 x 3 before. But what's going on with my squat? Do I just have genetically inferior legs? I've always been a bit of an upper body type of guy, but I don't know why my legs are lagging so far behind in progress. | ||
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sJarl
Iceland1699 Posts
For me it always worked well to be a little agressive on the incements of weight. | ||
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funkie
Venezuela9377 Posts
On November 09 2010 10:15 funkie wrote: today, was possibly my top3 worst gym days, and I don't even know the other two days  .I went and did my warmup sets, feeling some "annoyance" on my leg, I was fine, when I loaded my 100kg total, I got down, and stayed there, couldn't bring the bar up. I think it's due to not resting enough, fuck my fucking life.my arm/shoulder, is also in pain, Imma rest it a bit, and well, see how it goes. I think I need to rest it a bit, are there some "recovery" workouts I could use for this week and see how my pain progresses or some shit ?did Squat 3x5 (80kg) benchpress with 30kg (rofl) deadlift...none damn this pain. 6-sad-emoticon COMBO quoting myself for shameless attention whoring. | ||
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unknown.sam
Philippines2701 Posts
On November 09 2010 07:17 sJarl wrote: If you are dropping regular plates after doing PC's I'm not surprised the gym manager gets pissed off. Rubber plates or returning the bar slowly shouldn't be a problem though... Today's workout: Pullups: BW+7,5kg x 5 x 5 (+2,5kg) BB Row: 70kg x 10 and 82,5kg x 5 x 5 (strict form, +2,5kg) Pulldowns: 13pl x 8 and 16pl x 10 (+2 reps) DB Rows: 47,5kg x 8 (+2,5kg) Pretty happy, 30th training session in row I set a PR in. wow that is purely arm and back work. is this a split routine or is that your entire routine? just curious  | ||
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sJarl
Iceland1699 Posts
On November 09 2010 21:57 unknown.sam wrote: wow that is purely arm and back work. is this a split routine or is that your entire routine? just curious Not sure if I get what you are asking about but I have a split routine I follow (chest/back/shoulders/legs/repeat). I don't train arms specifically since I feel they get plenty of work on my chest and back days. | ||
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eshlow
United States5210 Posts
On November 09 2010 21:54 funkie wrote: quoting myself for shameless attention whoring. Where's the pain and such at? May need to add in more stretching, soft tissue work, and/or mobility work to your routines (before or/and after) | ||
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Catch
United States616 Posts
Had bench, squat, and chin ups. I went down about 70 pounds for squat down to only 95 lbs and did the same for bench. No consequence for starting too low as he said haha. I'm only worried about my recovery, as I think I may have a little bit slower recovery than most (Mostly just the 3x a week squating). Just a quick question, on the wiki it said to rest from 5-6 or so minutes between sets. Is this true? That seems like a long time, even as the weight gets heavier. | ||
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eshlow
United States5210 Posts
On November 10 2010 05:35 Catch wrote: Since y'all got me on the starting strength hype train, I decided to start it on monday. Had bench, squat, and chin ups. I went down about 70 pounds for squat down to only 95 lbs and did the same for bench. No consequence for starting too low as he said haha. I'm only worried about my recovery, as I think I may have a little bit slower recovery than most (Mostly just the 3x a week squating). Just a quick question, on the wiki it said to rest from 5-6 or so minutes between sets. Is this true? That seems like a long time, even as the weight gets heavier. You don't have to rest that much between sets initially, but once you start hitting true 5 RM I would definitely do so. | ||
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Ingenol
United States1328 Posts
I saw the neurologist today for an EMG/NCS and the procedure was quite cool. First they place electrodes at various places on the afflicted area and shoot charges of varying intensity through to determine where signal slowing and/or degradation is occurring, then they insert an acupuncture-like needle into various nerves to measure signal conduction. I was told I had nerve compression in my left knee; although the cause is unknown I'm betting I did something in the gym. The prognosis is good and the doctor said I should regain full function within 6 weeks; apparently it may be gradual or spontaneous. I'm hoping this pans out and am encouraged that it doesn't seem to be anything too major. The exercises I did ~36 hours to developing the problem were: squats, lunges and donkey calf raises. Which do you guys think would be most problematic for the knees? I wasn't going insanely heavy on the squats and I think my form is pretty decent. My plan is to use the next 6 weeks as a bit of a decon break and then do Starting Strength to get back into the swing of things around the new year. It really sucks to have to stop when I was within a month or two of the best shape of my life, but I am relieved that the prognosis is a full and fairly rapid recovery. | ||
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phyre112
United States3090 Posts
Was in the gym today benching, and some huge dude comes in, sees me fighting with the weight and jumps over to spot me. As soon as I finish he's all like "dude if you can only do five reps, you shouldn't be using that much weight, blah blah let me spot you blah blah you look like you're going to hurt yourself" and is really being kinda a douche in the way he's saying it. Being as tall as I am, and only having trained on sets of 3x5 or 5x5, I'm proud to say that I'm stronger than I look. So I just agree with the guy, take the advice and the spot. Soon as I finish the bench, we both end up going to do deadlifts. Guy's probably about 6'2, 220. He puts 165 on his barbell to deadlift. I put on 215. He's rounding his back, groaning like a hundred year old staircase, turning red, can't finish his sets. I lock mine out in half the time, best form I've had so far. I finish and start to clear the bar of the weights, so I can move on to my next exercise and he just gives me this one look. I look up from my bar, with the goofiest grin EVER on my face. ![[image loading]](http://kindalame.com/wp-content/uploads/2010/09/trollface.gif) Feeling like a boss. Love this program. | ||
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eshlow
United States5210 Posts
On November 10 2010 08:00 Ingenol wrote: Just an update on my foot drop issue: I saw the neurologist today for an EMG/NCS and the procedure was quite cool. First they place electrodes at various places on the afflicted area and shoot charges of varying intensity through to determine where signal slowing and/or degradation is occurring, then they insert an acupuncture-like needle into various nerves to measure signal conduction. I was told I had nerve compression in my left knee; although the cause is unknown I'm betting I did something in the gym. The prognosis is good and the doctor said I should regain full function within 6 weeks; apparently it may be gradual or spontaneous. I'm hoping this pans out and am encouraged that it doesn't seem to be anything too major. The exercises I did ~36 hours to developing the problem were: squats, lunges and donkey calf raises. Which do you guys think would be most problematic for the knees? I wasn't going insanely heavy on the squats and I think my form is pretty decent. My plan is to use the next 6 weeks as a bit of a decon break and then do Starting Strength to get back into the swing of things around the new year. It really sucks to have to stop when I was within a month or two of the best shape of my life, but I am relieved that the prognosis is a full and fairly rapid recovery. Of those exercises not sure. Probably easiest to compress the common fibular nerve on the donkey calf raises if you go really far down at the bottom of them. Squats and lunges probably wouldn't do it cause there's not much movement of the leg, and if you'e doing squats right anyway the shins stay fairly vertical. | ||
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Ingenol
United States1328 Posts
On November 10 2010 09:07 eshlow wrote: Of those exercises not sure. Probably easiest to compress the common fibular nerve on the donkey calf raises if you go really far down at the bottom of them. Squats and lunges probably wouldn't do it cause there's not much movement of the leg, and if you'e doing squats right anyway the shins stay fairly vertical. I went fairly heavy on the lunges which I think probably wasn't smart and then did a massive drop set on the calf raises. I think I'll skip both lunges and donkey calf raises once I (hopefully) get back working out. I wish my gym had a standing calf machine; I guess I'll just use a Smith machine in the future. Looks like I'll have plenty of time off to read and reread the squatting form section in SS just to make sure I'm doing that right! Thanks for all the help and support guys. I'm feeling much better about my chances of again doing the things I love in the not too distant future. | ||
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funkie
Venezuela9377 Posts
On November 10 2010 06:00 eshlow wrote: You don't have to rest that much between sets initially, but once you start hitting true 5 RM I would definitely do so. back of my left leg, like I don't think it's my adductor anymore, I think it's another muscle can't really tell. And my arm, hand, and mostly index finger hurts when "cold". | ||
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rEiGN~
369 Posts
I don't think this is gym-related, but it's possible, because in a very tough press rep I feel pressure (not pain) in my spine, as if it was subject to a lot of force or something. I just hope this isn't something dangerous and I can go to gym on friday. :| | ||
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sJarl
Iceland1699 Posts
On November 10 2010 08:56 phyre112 wrote: Wait as long as you feel you need to in order to complete the next set. Any less, and you're hurting yourself, any more and you're wasting time. Broscience that says 90 seconds in between sets is the same kind of conventional wisdom that says you can get a six pack through doing crunches. Was in the gym today benching, and some huge dude comes in, sees me fighting with the weight and jumps over to spot me. As soon as I finish he's all like "dude if you can only do five reps, you shouldn't be using that much weight, blah blah let me spot you blah blah you look like you're going to hurt yourself" and is really being kinda a douche in the way he's saying it. Being as tall as I am, and only having trained on sets of 3x5 or 5x5, I'm proud to say that I'm stronger than I look. So I just agree with the guy, take the advice and the spot. Soon as I finish the bench, we both end up going to do deadlifts. Guy's probably about 6'2, 220. He puts 165 on his barbell to deadlift. I put on 215. He's rounding his back, groaning like a hundred year old staircase, turning red, can't finish his sets. I lock mine out in half the time, best form I've had so far. I finish and start to clear the bar of the weights, so I can move on to my next exercise and he just gives me this one look. I look up from my bar, with the goofiest grin EVER on my face. Feeling like a boss. Love this program. Am I the only one finding it strange that 220 pound guy is struggling with 165 on the deadlift? But good work phyre, and giving the trollface to someone is the best! | ||
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phyre112
United States3090 Posts
On November 11 2010 00:32 sJarl wrote: Am I the only one finding it strange that 220 pound guy is struggling with 165 on the deadlift? But good work phyre, and giving the trollface to someone is the best! To be fair, he was doing it REALLY wrong. wrong grip, wrong foot position, going slow as shit, in addition to the rounded back. If he had a better idea how to do them, I'm sure he could have been lifting significantly more. But even then, he's a very "traditionally" built college guy, meaning that the entire rest of his workout was about doing four kinds of chest press, six kinds of curls, and two tricep isolations. Then treadmill. | ||
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eshlow
United States5210 Posts
On November 10 2010 22:59 rEiGN~ wrote: This is nasty. After the gym on monday I had been sitting for a while at the computer, and when I got up, I strecthed my back a bit and in the process got some weird "injury" in the back. Some rare back angles now cause stinging pain. Note that I've had this before few times, but last time was at least few months ago. I don't think this is gym-related, but it's possible, because in a very tough press rep I feel pressure (not pain) in my spine, as if it was subject to a lot of force or something. I just hope this isn't something dangerous and I can go to gym on friday. :| If it's slightly off the midline in the neck or thoracic area its usually a slipped face or rib, especially if there's asymmetry in looking one way or the other, up-down or bending side to side. I'd get it checked out by a chiro or PT right away if this is the case... generally they can pop you back in with on session and you're good. Sometimes goes away with just general movement day-to-day stuff. Can also help with heat, massage, and the like. | ||
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