Name/nick Alex Age: 21 || Height: 6'2 || Weight: 155lbs Starting Date: June 6th 2010 || Goal Date: Sept 1st 2010 Weight goals -- ~200lbs Training goals -- Workout 3x a week and play soccer 3x a week Nutrition goals -- Eat tons of (good) food Misc goals -- Feel energetic and motivated to workout
Ok so im hoping some of you guys could give me advise on some things.
Im currently doing stronglifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and have been doing this for several months, but with imo very slow gains in strength/weight. I also played soccer once a week in a recreational league, until about a month ago i upped it to 2-3x a week because i love soccer that much lol.
The first month or so of strength training was pretty good - I got used to the exercises and rapidly increased the weights on all my lifts, and i felt the difference the squats make while playing soccer, i could run/kick more easily, etc. After that my gains started coming slower and slower and I would have to lower the weights/work on form etc to prevent myself from cheating. I had motivational problems and missed workouts. Ive analyzed my problems and decided that I probably wasnt eating enough, and my bad sleeping schedule might be harming my progress. So now im eating more food and (trying to) sleep better, but i still feel like shit when i workout.
My question is, am I doing too much? I want to be able to workout consistently and actually have good progress gaining more strength/muscle with my lifts, but I also want to play alot of soccer. It seems to me that the hardest lift by far is the squat, and since i do it first it burns up most of my energy for the rest of the lifts if i manage to complete the 5x5 properly. On the days where i lower the weight for squats I dont have much trouble completing the other exercises and I think if i were to remove squats Id be able to make much more progress on all the other lifts. Of course, I dont want to do this because squats are really important in general and to boost my athletic soccer ability.
So, whats a good solution to this problem? Am I still not eating/sleeping enough? Should i only squat during some of my workout days? Switch to a different schedule or program? Any help would be appreciated. Thanks
On June 06 2010 01:21 RosaParksStoleMySeat wrote: Quick update:
As I said before, I want to use Madcow's 5x5. I'm looking to start conservatively, so although I am guessing my 5RM for bench would be 205~, I will enter it into that excel file as 190~. I don't know about my squat and deadlift maxes as ... well, honestly, I haven't really done many barbell squats or deadlifts. My bench should return pretty fast as I used to be pretty good at it, but my squats and deads may not be too great. Rows and incline bench should be fine.
I've got a question though. On Madcow's 5x5, we do squats 3 days a week. Now, I think squats are an awesome lower body workout. They really seem to get everything, and I'm happy to do them. However, with all of the squats I'm doing on Madcow's, is cardio on my off days going to be nothing more than a horrible idea? This is especially relevant because I want to do high intensity interval plyometrics, which involves a lot of exploding up. I don't want to overtrain here, so if anyone has any experience with this, I'd appreciate it.
You'll be fine. For perspective, there's a drug tested oly lifter who maxes squats 13 times per week in addition to doing football conditioning(plenty of cardio) and obviously practicing his oly lifts. I would just do starting strength instead of madcow for a while and catch your squat and dl up to your bench. You'll make faster progress but the program itself will be much more difficult.
haha yeah, mark rippetoes shit is in the first post
this thread gets my tick of approval
BUY AND FOLLOW MARK RIPPETOES BOOK, STARTING STRENGTH /THREAD NOW GTFO
i was a purple belt brazilian jiu jitsu pan pacific champion before i injured my back and had to have surgery, here was me not long before the back injury, after alot of mark rippetoes programming
now im using starting strength and mark rippetoe/crossfit style training to get back into shape and maintain the strength and health of my back for the rest of my life, and hopefully do brazilian jiu jitsu again
heres a video of me fighting last year (im the tall one;)
That's sick! But mate, did you know you have something growing out of the right side of your torso? --
Hi guys, I just got back from my trekking trip in Nepal. Well I actually got back last week but this is the first chance I have had to post. I will have a large blog about my trip in general, but I'll stick to the health & fitness aspect of it here.
It was a 13 day trek starting from 2850Metres(9350 Feet) to 5585Metres(18,200 Feet) We took a charter flight (16 people) From Kathmandu to a town called Lukla and walked to the base camp of Mount Everest.
I have to say, it was by far the hardest thing physically and emotionally that I have ever done in my life and more than likely will do anytime soon. Fitness means nothing at high altitude. Your body is just not use to being that hight above sea level, it is starved for oxygen along with the dramatic change of diet (high carb vegetarianism) it seems to go into shock, you start to suffer headaches, vomiting, diarrhea and loss of appetite to name a few, but none of these really attack your ego, what messes with your head is your body's inability to do things efficiently when you know it should be able to.
I remember the very last hard climb of the trip, we started at 5164 Metres (16,900 Feet) and were climbing up to 5545 Metres (18,200 Feet). We started at 4 am and had planned to make it to the top by sunrise. I think it took us 3 hours to complete the climb. The way we achieved it was by moving 5-10 minutes at a time and having a 5 minute rest. Closer to the top we were moving maybe 30 steps every 5 minutes. It is such a strange feeling because your mind is telling you that you should be able to run up this mountain but your body is crying for oxygen and screaming in pain, step every agonising step. Not to mention at that point you haven't showered in 2 weeks and are probably been wearing the same clothes for 2-3 days.
Everyone on the trip ended up losing weight, I lost about 3kg (6.5lb) while some of the girls had lost 8-10kg (17-20lb). We were visiting a hospital along one of the towns and decided it would be fun to have our vitals tested, you're suppose to have 95-100% blood oxygen concentration levels and anything below 80% is critical and you could pass out, we were all sitting around ~85%. But our resting heart rate, while I would normally be 65-70bpm I was sitting at 110bpm resting which means even walking would have been taking us to 140-50bpm depending on fitness levels. I wouldn't be surprised if we were burning 400 calories an hour during our walks (on average 6 hours per day) We were all carrying reasonable day bags and walking up inclines all day, so I managed to maintain the size in my legs and ended up with quite lean calves. But due to the lack of resistance training and limited protein intake size in my upper body definitely diminished.
There is an amazing feeling though during decent. Our decent took us three days, it's an even stranger feeling, it's the only time where I had more energy and was breathing easier at the END of the day. Closer to the end I was even racing the Sherpas parkour style over rocks and boulders. Our guide said I should take it easy all I could say was "You don't understand, I can run again without losing my breath in 3 steps, I feel like I've just got my wings back and I can fly again!"
The food was great but very limited, it was basically eggs/toast/oatmeal combination for breakfast. Lunch would be pasta/rice/potatoes/dumplings with either vegetables/lentils/soup. Dinner was the same but we could get basic vegetarian pizzas if we wanted to. That was essentially the menu for the 2 weeks, protein sources were limited to the eggs and lentils but it was predominantly carbs. We were also encourged to consume shit junk food throughout the day like Pringles and chocolates as the energy requirements were so high the standard meals were no where near sufficient, as a result you were constantly bloated and going through energy spikes and consequently crashes.
All in all it was a great experience and it was an amazing test of my body, this time around it was a test of extremes. Next year I am taking 2 weeks off cycling across Vietnam which should be a good test of my aerobic fitness and endurance.
Alrighty, photo time, there are hundreds of amazing photos but I'll include those in my blog later on.
Yak steak - This was my last bit of meat prior to starting the trip. Nepal is a Buddhist country so they do not kill animals, I think this yak died of old age because that's definitely what it tasted like.
My first view of Everest, it's the little snub with the ice clouds coming off it.
FREEEEDOMM!!!!
It was amazingly peaceful, we had no access to technology and had no idea what was going on around the world. Not having access to my emails was a godsend for my mental health.
Photo of me and the Sherpas at Everest Base Camp, our main goal.
Me at Kala Pattar the highest point of our trip, it was an optional extra that only half of us attempted, it was the most grueling difficult part of the trip which explains why I didn't have enough energy to smile. Note the dark mountain in the background (Everest) - Compare how close I am to the first photo. The glacier behind to the left is where the exhibition teams start their climb.
Last meal before flying back to Kathmandu and first bit of meat after 2 weeks, random bits of curried chicken, I think I had maybe 1/2 a mouthful of meat in total. Food was still awesome though!
I've spent the last week eating and drinking all the things I was deprived on though, so I have put the weight back on and then some, so I need to get back into the fitness thing soon.
ok eshlow, my wrists need help. primarily my right one.
they've been getting SO SO sore from doing planche work. my right wrist is sore basically after every workout, and if i do another one it kind of adds on to that, then it stays sore through my break and is still a little sore when it's time to work out again. it's so sore this time i actually had to skip planche work.
stretching doesn't really seem to help. should i work on swithcing my hand position?(right now i do fingers pointed forward, is that harder on wrist?)
is there something i should do to strengthen my wrist? my wrist wasn't getting sore at all until i moved to advanced tuck. doing advanced tuck pushups doesn't help it either lol
oh also, is it normal for hanging leg raises to be so hard on my shoulders? it actually feels harder on the front of my shoulders than on my core lol
On June 07 2010 15:18 FyRe_DragOn wrote: Hey TL fitness
Name/nick Alex Age: 21 || Height: 6'2 || Weight: 155lbs Starting Date: June 6th 2010 || Goal Date: Sept 1st 2010 Weight goals -- ~200lbs Training goals -- Workout 3x a week and play soccer 3x a week Nutrition goals -- Eat tons of (good) food Misc goals -- Feel energetic and motivated to workout
Ok so im hoping some of you guys could give me advise on some things.
Im currently doing stronglifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and have been doing this for several months, but with imo very slow gains in strength/weight. I also played soccer once a week in a recreational league, until about a month ago i upped it to 2-3x a week because i love soccer that much lol.
45 pounds in a couple months for weight goals??? I'd say 20-30 pounds at the very most. And your gains shouldn't be "slow" they should be linear with the 5x5, adding 5-10 pounds each time you do the lift.
The first month or so of strength training was pretty good - I got used to the exercises and rapidly increased the weights on all my lifts, and i felt the difference the squats make while playing soccer, i could run/kick more easily, etc. After that my gains started coming slower and slower and I would have to lower the weights/work on form etc to prevent myself from cheating. I had motivational problems and missed workouts. Ive analyzed my problems and decided that I probably wasnt eating enough, and my bad sleeping schedule might be harming my progress. So now im eating more food and (trying to) sleep better, but i still feel like shit when i workout.
The first month will always be the best one. But your problem lies in the fact that your body adapts to your workouts after 4-8 weeks. Switch it up! "shock" your body. Switch to a different routine with new lifts and new sets and reps range for a few weeks and then go back to 5x5. You should be able to break through your plateaus MUCH easier. As for eating enough...since you're trying to put on weight you should be eating ~20 calories * your body weight, with 1-1.5 grams of protein per pound of bodyweight. And getting proper amounts of sleep is ALWAYS a good thing.
My question is, am I doing too much? I want to be able to workout consistently and actually have good progress gaining more strength/muscle with my lifts, but I also want to play alot of soccer. It seems to me that the hardest lift by far is the squat, and since i do it first it burns up most of my energy for the rest of the lifts if i manage to complete the 5x5 properly. On the days where i lower the weight for squats I dont have much trouble completing the other exercises and I think if i were to remove squats Id be able to make much more progress on all the other lifts. Of course, I dont want to do this because squats are really important in general and to boost my athletic soccer ability.
You might be doing too much, but i doubt thats the issue, but it depends on the person really and how long you've been working out. I've recently been drinking some coffee (yay caffeine) and 5g of glutamine pre-workout and it's been working wonders for me. I'm able to go super hard on dead lifts or squats and still have energy to go hard on bench or powerclean. Some good pump up music always motivates me to get off my ass and go to the gym because i've pretty much associated all the music i like to working out.
So, whats a good solution to this problem? Am I still not eating/sleeping enough? Should i only squat during some of my workout days? Switch to a different schedule or program? Any help would be appreciated. Thanks
TLDR: eat 3000+ calories, sleep 8 hours, keep squatting but probably not same day as you do a lot of cardio, switch up your schedule for a bit!
As for me: Today for squats i did 10x205, 8x245, 6x275, 6x295, 6x315, 6x345. felt awesome doing the last set. According to my progression i will be ending up at 1x430 for my sixth set in 4 more workouts, so probably 2-3 weeks. Did 5x5 @ 230 for bench and failed on the very last rep. Well didn't fail but knew for sure i couldnt get it and didn't have a spotter lol. Should i repeat 230 or go to 235 next time? Also did 5x5 @ 185 205 225 225 225 for powercleans at the end just to really make myself fucking tired :D
On June 07 2010 15:18 FyRe_DragOn wrote: Hey TL fitness
Name/nick Alex Age: 21 || Height: 6'2 || Weight: 155lbs Starting Date: June 6th 2010 || Goal Date: Sept 1st 2010 Weight goals -- ~200lbs Training goals -- Workout 3x a week and play soccer 3x a week Nutrition goals -- Eat tons of (good) food Misc goals -- Feel energetic and motivated to workout
Ok so im hoping some of you guys could give me advise on some things.
Im currently doing stronglifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and have been doing this for several months, but with imo very slow gains in strength/weight. I also played soccer once a week in a recreational league, until about a month ago i upped it to 2-3x a week because i love soccer that much lol.
45 pounds in a couple months for weight goals??? I'd say 20-30 pounds at the very most. And your gains shouldn't be "slow" they should be linear with the 5x5, adding 5-10 pounds each time you do the lift.
The first month or so of strength training was pretty good - I got used to the exercises and rapidly increased the weights on all my lifts, and i felt the difference the squats make while playing soccer, i could run/kick more easily, etc. After that my gains started coming slower and slower and I would have to lower the weights/work on form etc to prevent myself from cheating. I had motivational problems and missed workouts. Ive analyzed my problems and decided that I probably wasnt eating enough, and my bad sleeping schedule might be harming my progress. So now im eating more food and (trying to) sleep better, but i still feel like shit when i workout.
The first month will always be the best one. But your problem lies in the fact that your body adapts to your workouts after 4-8 weeks. Switch it up! "shock" your body. Switch to a different routine with new lifts and new sets and reps range for a few weeks and then go back to 5x5. You should be able to break through your plateaus MUCH easier. As for eating enough...since you're trying to put on weight you should be eating ~20 calories * your body weight, with 1-1.5 grams of protein per pound of bodyweight. And getting proper amounts of sleep is ALWAYS a good thing.
My question is, am I doing too much? I want to be able to workout consistently and actually have good progress gaining more strength/muscle with my lifts, but I also want to play alot of soccer. It seems to me that the hardest lift by far is the squat, and since i do it first it burns up most of my energy for the rest of the lifts if i manage to complete the 5x5 properly. On the days where i lower the weight for squats I dont have much trouble completing the other exercises and I think if i were to remove squats Id be able to make much more progress on all the other lifts. Of course, I dont want to do this because squats are really important in general and to boost my athletic soccer ability.
You might be doing too much, but i doubt thats the issue, but it depends on the person really and how long you've been working out. I've recently been drinking some coffee (yay caffeine) and 5g of glutamine pre-workout and it's been working wonders for me. I'm able to go super hard on dead lifts or squats and still have energy to go hard on bench or powerclean. Some good pump up music always motivates me to get off my ass and go to the gym because i've pretty much associated all the music i like to working out.
So, whats a good solution to this problem? Am I still not eating/sleeping enough? Should i only squat during some of my workout days? Switch to a different schedule or program? Any help would be appreciated. Thanks
TLDR: eat 3000+ calories, sleep 8 hours, keep squatting but probably not same day as you do a lot of cardio, switch up your schedule for a bit!
thanks for the advise Also about grams of protein, how much protein do you think would be in 200g of (skinless) chicken thighs/drumsticks. This is mainly how i get my protein these days but im not sure how much i should be eating. Other sources of protein seem to have larger quantities of fat than protein sadly.
On June 07 2010 15:18 FyRe_DragOn wrote: Hey TL fitness
Name/nick Alex Age: 21 || Height: 6'2 || Weight: 155lbs Starting Date: June 6th 2010 || Goal Date: Sept 1st 2010 Weight goals -- ~200lbs Training goals -- Workout 3x a week and play soccer 3x a week Nutrition goals -- Eat tons of (good) food Misc goals -- Feel energetic and motivated to workout
Ok so im hoping some of you guys could give me advise on some things.
Im currently doing stronglifts 5x5 http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ and have been doing this for several months, but with imo very slow gains in strength/weight. I also played soccer once a week in a recreational league, until about a month ago i upped it to 2-3x a week because i love soccer that much lol.
45 pounds in a couple months for weight goals??? I'd say 20-30 pounds at the very most. And your gains shouldn't be "slow" they should be linear with the 5x5, adding 5-10 pounds each time you do the lift.
The first month or so of strength training was pretty good - I got used to the exercises and rapidly increased the weights on all my lifts, and i felt the difference the squats make while playing soccer, i could run/kick more easily, etc. After that my gains started coming slower and slower and I would have to lower the weights/work on form etc to prevent myself from cheating. I had motivational problems and missed workouts. Ive analyzed my problems and decided that I probably wasnt eating enough, and my bad sleeping schedule might be harming my progress. So now im eating more food and (trying to) sleep better, but i still feel like shit when i workout.
The first month will always be the best one. But your problem lies in the fact that your body adapts to your workouts after 4-8 weeks. Switch it up! "shock" your body. Switch to a different routine with new lifts and new sets and reps range for a few weeks and then go back to 5x5. You should be able to break through your plateaus MUCH easier. As for eating enough...since you're trying to put on weight you should be eating ~20 calories * your body weight, with 1-1.5 grams of protein per pound of bodyweight. And getting proper amounts of sleep is ALWAYS a good thing.
My question is, am I doing too much? I want to be able to workout consistently and actually have good progress gaining more strength/muscle with my lifts, but I also want to play alot of soccer. It seems to me that the hardest lift by far is the squat, and since i do it first it burns up most of my energy for the rest of the lifts if i manage to complete the 5x5 properly. On the days where i lower the weight for squats I dont have much trouble completing the other exercises and I think if i were to remove squats Id be able to make much more progress on all the other lifts. Of course, I dont want to do this because squats are really important in general and to boost my athletic soccer ability.
You might be doing too much, but i doubt thats the issue, but it depends on the person really and how long you've been working out. I've recently been drinking some coffee (yay caffeine) and 5g of glutamine pre-workout and it's been working wonders for me. I'm able to go super hard on dead lifts or squats and still have energy to go hard on bench or powerclean. Some good pump up music always motivates me to get off my ass and go to the gym because i've pretty much associated all the music i like to working out.
So, whats a good solution to this problem? Am I still not eating/sleeping enough? Should i only squat during some of my workout days? Switch to a different schedule or program? Any help would be appreciated. Thanks
TLDR: eat 3000+ calories, sleep 8 hours, keep squatting but probably not same day as you do a lot of cardio, switch up your schedule for a bit!
thanks for the advise Also about grams of protein, how much protein do you think would be in 200g of (skinless) chicken thighs/drumsticks. This is mainly how i get my protein these days but im not sure how much i should be eating. Other sources of protein seem to have larger quantities of fat than protein sadly.
I'm not sure how much is in that amount of chicken but i just read that half a chicken breast is ~30g of protein. Try using fitday to check your cals. also some other choice protein sources i use are tuna, lean deli, eggs, and sirloin burgers. Fat is not a bad thing. It keeps you full and is a great source of energy. Just make sure its good fat!
that was an awesome trip energies. too bad the altitude was too high to have any training effect on conditioning. you proly would've had improved cardio if the altitude wasn't extreme.
anyway had another session at the gym, still have shitty form for the press. first two sets seemed pretty easy but the last one was heavy as fuck. i proly i didn't rest long enough. left wrist got jacked as well due to pure form. i have no idea if it's because i lack flexibility or if my positioning on the bar is just wrong or both.
went back to non-weighted pull ups. completed all sets pretty easily, just need to creep my way back to where i used to be.
i thought there was hope at the gym when i saw this guy getting ready to do squats. i was like wow, someone has actually heard of squats!! that's great!! now i'm no expert, but i think i have a fair idea of how a squat should look like (i have the SS ebook and i've seen a number of vids). unfortunately (IMHO) the guy's arms were right next to his shoulders and he was only squatting half way. i really wanted to go and give the dude a few tips, but having no experience myself i decided to let him be. such a shame though, you rarely see guys on the right track nowadays.
On June 08 2010 00:42 travis wrote: energies congrats on the awesome trip, damn
ok eshlow, my wrists need help. primarily my right one.
they've been getting SO SO sore from doing planche work. my right wrist is sore basically after every workout, and if i do another one it kind of adds on to that, then it stays sore through my break and is still a little sore when it's time to work out again. it's so sore this time i actually had to skip planche work.
stretching doesn't really seem to help. should i work on swithcing my hand position?(right now i do fingers pointed forward, is that harder on wrist?)
is there something i should do to strengthen my wrist? my wrist wasn't getting sore at all until i moved to advanced tuck. doing advanced tuck pushups doesn't help it either lol
oh also, is it normal for hanging leg raises to be so hard on my shoulders? it actually feels harder on the front of my shoulders than on my core lol
Take a break from planches and strengthen your wrists.
Wrist pushups are fine (youtube them). Extensor wrist curls are good, I personally like rice bucket...
I also do my planche wok hands to the side, or on rings/parallettes.
If your hamstring flexibility is crap it can usually put more stress ont he shoulders. to counter this usually you can have someone push your shoulders forward to make it harder... problematic when you don't have a workout partner though. In this case, use supinated grip or undergrip. You]ll see how much hard it is after this.
If anyone has further Q's I'll answer some... I kinda just skimmed the last few pages and nothing stood out.
Given the previous information, what kind of exercise routine should I partake in. What exercises etc? I've started doing some of them, but rather arbitrarily, and I'm fairly clueless and would like to start a routine.
On June 09 2010 07:36 Froadac wrote: Given the previous information, what kind of exercise routine should I partake in. What exercises etc? I've started doing some of them, but rather arbitrarily, and I'm fairly clueless and would like to start a routine.
Ah yeah.
So you wanna do as much as you can with the compound movements. Stuff like pullups and dips would probably help a lot if you can do them (I beleive you said you were able to do some of the stuff like that).
Obviously, you can likely do pressing stuff with a bench like DB incline/flat/decline bench if the above doesn't work. Prone rows.
C2 rower as above is fine. For those looking for a good workout aim for 500m in 1:30.
For legs DLs and squats may be tough. It may be better in these cases to go with something easier such as weighted lunges. Leg press if you really need to.
Aim for maybe 2 pushing, 2 pulling and 2 leg exercises per workout. compounds are preferable as they'll give you the most bang for your buck but if you need to use other exercises that's fine.
On June 09 2010 07:36 Froadac wrote: Given the previous information, what kind of exercise routine should I partake in. What exercises etc? I've started doing some of them, but rather arbitrarily, and I'm fairly clueless and would like to start a routine.
Ah yeah.
So you wanna do as much as you can with the compound movements. Stuff like pullups and dips would probably help a lot if you can do them (I believe you said you were able to do some of the stuff like that).
Obviously, you can likely do pressing stuff with a bench like DB incline/flat/decline bench if the above doesn't work. Prone rows.
C2 rower as above is fine. For those looking for a good workout aim for 500m in 1:30.
For legs DLs and squats may be tough. It may be better in these cases to go with something easier such as weighted lunges. Leg press if you really need to.
Aim for maybe 2 pushing, 2 pulling and 2 leg exercises per workout. compounds are preferable as they'll give you the most bang for your buck but if you need to use other exercises that's fine.
Yeah thanks. I can do pullups/dips, so I'll start with that. About how many should I be aming to do? I don't have access to a C2 rower at the moment, are there any good alternatives? I can do squats fine, probably not because of a large amount of leg strength, but because my upper body is so small there isn't much weight to lift.
On June 09 2010 07:36 Froadac wrote: Given the previous information, what kind of exercise routine should I partake in. What exercises etc? I've started doing some of them, but rather arbitrarily, and I'm fairly clueless and would like to start a routine.
Ah yeah.
So you wanna do as much as you can with the compound movements. Stuff like pullups and dips would probably help a lot if you can do them (I believe you said you were able to do some of the stuff like that).
Obviously, you can likely do pressing stuff with a bench like DB incline/flat/decline bench if the above doesn't work. Prone rows.
C2 rower as above is fine. For those looking for a good workout aim for 500m in 1:30.
For legs DLs and squats may be tough. It may be better in these cases to go with something easier such as weighted lunges. Leg press if you really need to.
Aim for maybe 2 pushing, 2 pulling and 2 leg exercises per workout. compounds are preferable as they'll give you the most bang for your buck but if you need to use other exercises that's fine.
Yeah thanks. I can do pullups/dips, so I'll start with that. About how many should I be aming to do? I don't have access to a C2 rower at the moment, are there any good alternatives? I can do squats fine, probably not because of a large amount of leg strength, but because my upper body is so small there isn't much weight to lift.
So I should do pullups/dips/squats?
Yeah, that works fine if you can.
pullups/dips/squats/lunges + maybe some DB work if you can.
On June 10 2010 08:18 matthewfoulkes wrote: any1 got an opinion on running with weights?
Not effective for performance -- if it was then athletes would be doing it... and the fact that none do it means it doesn't work (besides the fact that research doesn't support it either).
Ankle weights would mess up biomechanics anyway.
If you have to do weighted stuff like ruck marches and stuff it's best to actually do that type of stuff to train for it though.
On June 10 2010 08:18 matthewfoulkes wrote: any1 got an opinion on running with weights?
Running with ankle weights and such? I hear thats fucking terrible for you. But stuff like running with a sled/parachute is great for conditioning and explosiveness.
ended up at 6x360 for dead lifts today T_T Also gonna start working mostly on incline bench instead of regular bench and see how that goes. Squat and deadlift are coming along nicely though, cant wait to throw up ~460 on deads and 430 on squats soon (hopefully!) :D
On June 08 2010 08:49 decafchicken wrote: As for me: Today for squats i did 10x205, 8x245, 6x275, 6x295, 6x315, 6x345. felt awesome doing the last set. According to my progression i will be ending up at 1x430 for my sixth set in 4 more workouts, so probably 2-3 weeks. Did 5x5 @ 230 for bench and failed on the very last rep. Well didn't fail but knew for sure i couldnt get it and didn't have a spotter lol. Should i repeat 230 or go to 235 next time? Also did 5x5 @ 185 205 225 225 225 for powercleans at the end just to really make myself fucking tired :D
5x5 Power Cleans with 3x225 is pretty sick. No way I could do that in the near future. Props to you. I actually never do more than 3 reps per set. After that my form goes to shit.
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Also about grams of protein, how much protein do you think would be in 200g of (skinless) chicken thighs/drumsticks. This is mainly how i get my protein these days but im not sure how much i should be eating. Other sources of protein seem to have larger quantities of fat than protein sadly.
