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On June 21 2010 13:14 kainzero wrote:Show nested quote +On June 20 2010 23:39 unknown.sam wrote:
you might want to try dips instead and see how that feels. i've read that dips are a great way of maintaining bench strength if you have a shoulder injury, which is something the bench press aggravates but the dips don't. Well, for now, BB bench aggravates something in my back/shoulder, but DB bench is fine. I don't really get it, but whatever...? I have no idea. I went to my doctor who said everything was fine. The masseuse said that there was something wrong though. I'm pretty sure something in my back/shoulder is weak, upper traps, rhomboids, or maybe it's actually the serratus anterior, but I'm hoping that it goes away after training with pushups and chinups. I can only describe it as a pinching feeling in my left shoulder blade when I unrack the BB from the bench. Show nested quote +On June 21 2010 12:24 matthewfoulkes wrote:
.... i envy that you love this feeling. It's a mental thing. Tell yourself you enjoy it, the feeling of getting your ass kicked, and sooner or later you'll enjoy it. Speaking of which, I woke up today and I was just dead. I think this is what it feels like to overtrain, time to move basketball and sprints to tomorrow.
Hmmm can you indicate what movements hurt:
http://www.exrx.net/Articulations/Shoulder.html
And mark a google image where it hurts?
ummm, yeah, if you can get to a physical therapist so you can at least figure out what's wrong. If you can figure out what's wrong it's easy to get a plan for rehab.
On June 21 2010 14:09 decafchicken wrote:Haha yeah i woke up today and my shoulders hips legs back were all fucking dead. Eshlow/travis/other bodyweight peoples: How do you motivate yourself to continue, or at least begin progessions? When i go to the gym i have set numbers like weights sets reps which i know that i'm going to do and i get pumped up and i bang em out. I've tried a couple sets of the first step in the planche progression and i just get bored  and usually dont do it again the next day.
All i can tell you is that when you get in the habit i't's very easy.
I particularly enjoy bodyweight work because it's rewarding (you'll see progress by at least a couple weeks ify ou're consistent), but you gotta be consistent and work hard.....
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mOnion: Don't up the kcals until you start lifting weights!
ALso, definitely do Starting Strength or some other full body routine.
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Decaf: no such thing as too much red meat. I'll pull up studies if you want though.
in fact, if you're getting rid of processed food, fatty meat would probably be pretty healthy for you.
I cover a lot of this info in this article if you feel like reading something:
http://www.eatmoveimprove.com/2010/05/cardiovascular-disease-and-eating-right-the-facts/
I try to eat lots of meat everyday. 
You have to wonder though... what exactly did our ancestors eat for days after they killed animals for food? Gathering vegetables/tubers would sure be tedious when you could just hunt an animal and eat the fat and meat for likely a week at a time.
To suggest what we evolved on as our primary source of diet is unhealthy confusing to say the least, especially when hunter/gathering groups that still exist today have 0 incidence of cardiovascular disease while our "enlightened" and industrialized nations are suffering from obesity, diabetes, and cardiovascular disease.
Processed food = terribad. Real food = good.
Oh yeah
My final squat workout in the progression is 10x210 then something like 5x275 2x315 1x360 1x385 and then 1x415-430. Should i do 415 then 430 or just go for the 430?
My incline bench workout was depressing, took me like 3 sets to finish my final set of 8 My incline is 235 vs my bench at 275, is that fairly normal?
1. Are you trying to max out? If so I'd go with something like
135x8
225x5
315x3
365x2
405x1
Then max from there...
2. incline bench is going to be anywhere from like 60-90% of your flat bench... depending on:
~the angle of the incline
~how familiar your body is with the movement at that angle (the more often you bench at a certain angle the more efficient your neural patterns are whch let you put up more weight
I'd say your numbers are fairly normal... It's inbetween your military press/press and your flat bench. Decline bench usually a bit more than flat bench, and dips tend to be around that area as well.
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decaf post a video on your power clean form!
btw today I hit new pr in front squat, 135kg! I also didnt stay tight and curved my back. It would of been a lot easier if I stayed tight. I definitely see improvements in my core strength just by doing core work and switching to squat jerks.
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On June 22 2010 10:59 eshlow wrote:Hmmm can you indicate what movements hurt: http://www.exrx.net/Articulations/Shoulder.htmlAnd mark a google image where it hurts? ummm, yeah, if you can get to a physical therapist so you can at least figure out what's wrong. If you can figure out what's wrong it's easy to get a plan for rehab.
The only thing I can really describe it as is a pinch in the left shoulder blade when I unrack the BB. Otherwise it doesn't usually manifest itself in any exercise.
I'd like to see a physical therapist but I need a referral from my doctor (damn you HMO) and last time he said it was fine so.... yeah. Maybe I'll ask him again next time.
Anyway, today I played ball for 2 hours. Felt much better than I've had in a LONG time, usually I'm huffing and puffing and tired when the score is 3-2. I probably could've played for hours, but I only played half-court games. Gotta condition myself for full court, especially since I tend to play post positions, which means I have to run from key to key. And when I get to the key I have to push and shove and everything... and I'm not that strong yet so I just get exhausted.
Tomorrow is gym day!
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On June 22 2010 10:59 eshlow wrote:
You have to wonder though... what exactly did our ancestors eat for days after they killed animals for food? Gathering vegetables/tubers would sure be tedious when you could just hunt an animal and eat the fat and meat for likely a week at a time.
Not so tedious when they had women to do it for them =)
I've read a theory that the difference between the ways men and women navigate is down to the fact that men were the hunters and women were the gatherers.
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Texmix
Age: 26 || Height: 6'4" || Weight: 181 lbs
Starting Date: June 26, 2010 || Goal Date: December 31, 2010
Weight goals -- 185
Training goals -- 2 hours per day, 6 days per week
Nutrition goals -- 5 meals per day, not a single exception now to year end.
Misc goals -- Am currently #138th ranked tennis player in US (USTA rank). Want to be #100 or better by year end.
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had another shitty press workout. form was terrible. wrists were hurting during the 2nd and 3rd sets. i duno if it's a flexibility issue or i just have small hands but either way i just can't seem to press with the bar in the pocket of my palm, it always seems to end up closer to the fingers and therefore hurting my wrists. i'll try to post a vid so you guys can critique my (horrendous) form.
increase in weight wasn't optimal but that was the lowest increase (+5.5 lbs) the gym had to offer. i'll have to get me a pair of 1.25 and 2.5 lb plates soon, it should also come in handy with the pull ups.
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speaking of wrists hurting
my chronic soreness in my right wrist won't go away
it subsided a little for a while but then i just did some dips, not even planche work, just dips, and now it's back... and it's REALLY annoying. this has been lasting way too long. i did wrist pushups in the planche downtime but this just doesn't seem to be getting better
eshlow, when u told me to use a ricebucket, could you explain exactly what i am supposed to do with it?
is it possible im aggravating my wrist by sleeping with my hand under my pillow?
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On June 22 2010 22:53 texmix wrote:
Misc goals -- Am currently #138th ranked tennis player in US (USTA rank). Want to be #100 or better by year end.
dude, woah
is that good enough to be a professional?
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So I figured out what was causing me to plateau. It was my shitty warm up routine. Now I'm doing everything using the Logbook calculator on the SS wiki and the lifts are progressing.
Also, Eshlow, what do you think of Intermittent fasting. You seem to be on boat with the whole paleo nutrition idea and intermittent fasting would probably fall into that spectar. Do you think it's possible to build muscle while having fasts?
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On June 23 2010 01:44 travis wrote:Show nested quote +On June 22 2010 22:53 texmix wrote:
Misc goals -- Am currently #138th ranked tennis player in US (USTA rank). Want to be #100 or better by year end. dude, woah is that good enough to be a professional?
Get some money from Nike but tournament wins barely cover travel expenses. I don't want to teach little kids and am now over the hill for becoming a real pro. So in short, no.
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ahh thats a bummer
but at least you're that good, it's still super impressive
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Just bought some protein instead of fish oil, will buy fish oil soon. I am not eating enough either.
I am developing a really bad habit. Ever since I started squat jerking I have been putting my right knee on the floor when I lean forward. Now I do it on lifts if I mess up and lean a little forward. I do it on snatches and cleans too.
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well knock that shit off!
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On June 23 2010 01:29 travis wrote:
speaking of wrists hurting
my chronic soreness in my right wrist won't go away
it subsided a little for a while but then i just did some dips, not even planche work, just dips, and now it's back... and it's REALLY annoying. this has been lasting way too long. i did wrist pushups in the planche downtime but this just doesn't seem to be getting better
eshlow, when u told me to use a ricebucket, could you explain exactly what i am supposed to do with it?
is it possible im aggravating my wrist by sleeping with my hand under my pillow?
You literally have to back off exercise for a week or so... consider it as a rest week. If you let it last longer than you have you'll probably have to rest maybe 2-3 weeks.
After pain subsides from normal non-mobility movement to edge of range of motion start slowly restrengthening.
Rice buckety ou can youtube some different exercises.
It's possible yoiu're aggravating from sleepign wrong, but wrists, elbows and shoulders all really take a beating from bodyweight work when you are progressing rather quickly so I would say this would be more likely to the case.
On June 23 2010 02:02 Stormer wrote:
So I figured out what was causing me to plateau. It was my shitty warm up routine. Now I'm doing everything using the Logbook calculator on the SS wiki and the lifts are progressing.
Also, Eshlow, what do you think of Intermittent fasting. You seem to be on boat with the whole paleo nutrition idea and intermittent fasting would probably fall into that spectar. Do you think it's possible to build muscle while having fasts?
IF works only well with good quality food.
However, if you're trying to mass gain it's certainly possible but you still have to get in excess kcals which may be tough because of the smaller eating window.
Otherwise, feel free to have at it. Most people make the mistake by doing too many though. It's INTERMITTENT fasting... so only start with maybe 1-2 a week and possibly move up to 3 after a few weeks. Most of them just skip a meal or two such a breakfast.
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lol I have crappy form
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On June 23 2010 12:44 eshlow wrote:
IF works only well with good quality food.
However, if you're trying to mass gain it's certainly possible but you still have to get in excess kcals which may be tough because of the smaller eating window.
Otherwise, feel free to have at it. Most people make the mistake by doing too many though. It's INTERMITTENT fasting... so only start with maybe 1-2 a week and possibly move up to 3 after a few weeks. Most of them just skip a meal or two such a breakfast.
Do I need excess calories at the end of the week or just the days when I eat? I was thinking of slowly easing into it, 1 day a week going up to 3, fasting on rest days.
EDIT: I'm still trying to lose fat so I don't know what I should be doing lol, damn nutrition :D
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On June 23 2010 12:49 AoN.DimSum wrote:lol I have crappy form
Gotta go bulgarian.... super high frequency except drop the weight down so you can hit perfect form. :p
Then start upping the weight again until you can get perfect form all the time.
Crazy part about bulgarian programming is hitting up consistently 90%+ 1 RM with good form... makes you insanely strong and insanely consistent... and thus an insanely good lifter.
On June 23 2010 13:14 Stormer wrote:Show nested quote +On June 23 2010 12:44 eshlow wrote:
IF works only well with good quality food.
However, if you're trying to mass gain it's certainly possible but you still have to get in excess kcals which may be tough because of the smaller eating window.
Otherwise, feel free to have at it. Most people make the mistake by doing too many though. It's INTERMITTENT fasting... so only start with maybe 1-2 a week and possibly move up to 3 after a few weeks. Most of them just skip a meal or two such a breakfast. Do I need excess calories at the end of the week or just the days when I eat? I was thinking of slowly easing into it, 1 day a week going up to 3, fasting on rest days. EDIT: I'm still trying to lose fat so I don't know what I should be doing lol, damn nutrition :D
Oh uhh, well losing fat and building muscle are on the opposite ends of the spectrum
Normally if you lift heavy and you have a decent BF% still you should be fine and your body composition willimprove.
It's best ot keep kcals consistent from day to day. Remember, muscles are still doing protein synthesis for at least 48 hours after a workout...
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My three day rotation:
Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
I start off each day doing some aerobic activity, usually basketball or tennis for about 45 minutes or so - then do the lift and end the day with an ab workout everyday.
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Why is there so many keyboard jockeys in this thread, just workout hardcore everyday. Eat Meat. Win.
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EPT
