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Christoff posted:Shouldn't take any of that bullshit anyways IMO I took both out of curiosity and I could hear/feel every beat for every rep. Do not recommend unless you think yourself as a viking god training to smash heads with your bare hands.
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Jul 26, 2014 08:18
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All you really need. 
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Jul 26, 2014 17:25
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Just open Pandora and start playing Necrophagist station.
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Jul 26, 2014 18:34
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Both are good ideas So I weight myself after my post workout shake yestderday after doing some body weight stuff, and I was 229lbs then ran 2.6 miles, couldn't feel anything from my calves down, weighed myself again and was 223lbs lol #thinpriveldge
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Jul 26, 2014 18:43
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Weighed in post-poop, post-workout at 197 lb. I'm rapidly getting to the point where it's just loving ridiculous. I'm only 5'6". Here's what I did today. 5 minutes on the bike to warm up. Bench 2x10x135 6x175 5x205 2x5x225 5x230 5x5x235 3x8x185 (this was loving awful. I was so burnt out) 3x10 chin ups 180 lb farmers walks. did 6 of those. Each one is about 80 feet maybe longer. It's down and back a long hallway 5x12x120 lb kettlebell shrugs.
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Jul 26, 2014 18:59
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I need some good assistance stuff to go with the 5/3/1. I don't have any dumbells at home. I do have a dip station but nowhere I can do pull-ups. So basically I've been doing a lot of pushups, weighted situps, dips, weighted step-ups (using my flat bench). I also need to work in some HIIT for cardio so I have some semblance of cardio capacity when PRT time draws near. I have a spin bike and a treadmill so I've mostly been cranking up the resistance on the spin bike and doing tabata intervals on it. I just want to be very careful about not overdoing it as one of the primary reasons I went to 5/3/1 is for recovery purposes.
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Jul 27, 2014 03:44
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vulturesrow posted:I need some good assistance stuff to go with the 5/3/1. I don't have any dumbells at home. I do have a dip station but nowhere I can do pull-ups. So basically I've been doing a lot of pushups, weighted situps, dips, weighted step-ups (using my flat bench). I really like farmer's walks for this. I use kettle bells and dumb bells for them. Plates work too if they have the built-in handle or a good lip to hold onto. Do a shitload of those for 20 min with 1-3 minutes breaks in between.
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Jul 27, 2014 04:03
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vulturesrow posted:I need some good assistance stuff to go with the 5/3/1. How many of you guys have experience with 5/3/1? I discovered it yesterday and it seems so easy to do that I can't believe it. It would go perfectly together with running and grappling, it doesn't seem time or energy consuming.
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Jul 27, 2014 08:21
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Any of you guys ever try Smolov for bench? My bench is so bad that I need to do some focusing on just that lift.
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Jul 27, 2014 09:05
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did some conditioning today 20 minutes of stretching as a warmup 40x tire flips #300lb tire 3 min rest 30x kb swings 70# 3 min rest 20x power cleans 75# 5 min rest 6x 1-2 min rest between sets of 20yd sled sprint 135# 20yd farmer walk 2x 53# kbs 20yd jog 4 rds of 5x strict pullups 10x box dips 15x pushups 20x situps 3x shoulder modibilty drills 30 sec rest between rds Going to hit up some intervals later in the evening
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Jul 28, 2014 03:53
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ManOfTheYear posted:How many of you guys have experience with 5/3/1? I discovered it yesterday and it seems so easy to do that I can't believe it. It would go perfectly together with running and grappling, it doesn't seem time or energy consuming. I've only been doing it a few weeks but part of the reason I went to it is because of the lesser volume and thus easier recovery. I won't say it's easy though, the key is that last set where you do as many reps as possible. If you honestly push that as hard as you can you will be spent. The assistance work is where you can really tailor the routine to what you are trying to achieve. Some days I do a lot, and some days I just skip it depending on how I'm feeling. Ashmole posted:Any of you guys ever try Smolov for bench? My bench is so bad that I need to do some focusing on just that lift. Never done it myself but I've heard things about it. I've also heard that it is not something you want to use as a long term protocol but it is great for breaking through plateaus and such. elite_garbage_man posted:
What do you do for shoulder mobility? Its always an issue for me, in large part due to a rugby injury that was never really treated properly. I do some stuff I found on mobilitywod.com. I'm actually thinking about buying his book, do you have any experience with it?
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Jul 28, 2014 06:54
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vulturesrow posted:I've only been doing it a few weeks but part of the reason I went to it is because of the lesser volume and thus easier recovery. I won't say it's easy though, the key is that last set where you do as many reps as possible. If you honestly push that as hard as you can you will be spent. The assistance work is where you can really tailor the routine to what you are trying to achieve. Some days I do a lot, and some days I just skip it depending on how I'm feeling. Mmm, thanks for the answer. I did the first session today, only squat and bench press. Felt funny to be done so quickly, but you're right about the last set, I think I maybe should have done more reps than I did. I have to remember it next time. I didn't do any assistance work, I try to focus my energy on running and grappling. I'm after some decent basic strength, - 220 bench, 330 deadlift, 264 squat, everything after that is a plus - and it feels almost wrong to try tro achieve with a program like this. I have a habit of pushing myuself way too hard so "light work like this is foreign to me.
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Jul 28, 2014 07:45
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vulturesrow posted:What do you do for shoulder mobility? Its always an issue for me, in large part due to a rugby injury that was never really treated properly. I do some stuff I found on mobilitywod.com. I'm actually thinking about buying his book, do you have any experience with it? I do internal and external rotations with a band or light dumbbells. As for the book, I haven't read it, but I do use his videos sometimes when aches and pains arise. I just don't see the point since he has a bazillion videos on youtube that cover the same stuff.
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Jul 28, 2014 20:27
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Started 5/3/1 today because I apparently like to jump around with programs. I like the whole couple lifts with accessory work thing so I might stick with this one. Anyone have a good spreadsheet for tracking?
Fart Sandwiches fucked around with this message at 01:03 on Jul 29, 2014 |
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Jul 29, 2014 00:51
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Fart Sandwiches posted:Started 5/3/1 today because I apparently like to jump around with programs. I like the whole couple lifts with accessory work thing so I might stick with this one. Anyone have a good spreadsheet for tracking? I have one. Will send it when I'm done with class.
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Jul 29, 2014 01:24
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Fart Sandwiches posted:Started 5/3/1 today because I apparently like to jump around with programs. I like the whole couple lifts with accessory work thing so I might stick with this one. Anyone have a good spreadsheet for tracking? Farts if you have an Android the best app I've found is this one: Wendlerized Its not perfect but it's the one I like the best so far. Holly, send me your spreadsheet, my SA name at geemale
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Jul 29, 2014 01:40
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holly bloop where you want to send that spreadsheet?
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Jul 30, 2014 01:39
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Oh, I'll send it this evening. Forgot. pm your email bloops fucked around with this message at 02:01 on Jul 30, 2014 |
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Jul 30, 2014 01:46
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I use a txt file on my android because I am boring as gently caress. I also do Starting strength instead of 5/3/1 because I am a weak little nerd. Here are my working sets: Workout A: Squats - 170 Press - 90 (lol) Deadlift - 165 Pull/Chinups: Try to do a few unassisted, then do 2x5 sets assisted. (LOL) Workout B: Squats - 170 Bench Press - 130 Deadlift - 165 Dips - 5 assisted then 5 unassisted But before those I do my warm-up: Empty bar (45) - 2x5 reps -30 lbs - 5 reps -20 lbs - 5 reps -10 lbs - 5 reps Working set - 3x5 reps Hopefully by next week I will get confident enough to substitute Power Cleans instead of deadlifts in workout B. Also joining a BJJ/Wrestling class for cardio because running is for faggots.
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Jul 30, 2014 04:51
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Use evernote and fill in your poo poo on pc and then just sync it strong is a pretty great simple no frills workout app A lot of people do SS before 5/3/1. Seems pretty standard. Deadlift should loving shoot past squats real quick. Wait why are you doing deadlifts both workouts? Are you doing 1x5? I never did power cleans because I was never properly coached on form and always did penlday rows There's a lot of web based SS warm-up sites I spent like $3 on a app for it though. Did you read the thread in YLLS 10x over and watch 3 hours of youtube videos on proper technique/form?
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Jul 30, 2014 04:56
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Yes I am doing 1x5 on deadlifts. I have read that thread, seen videos and own that book on kindle so I always refer to it when I have questions about my form and poo poo. But my worst form is not my deadlift, is my squats. I can get the bat to be tight as gently caress, but not low enough and my shoulders hurt like a motherfucker after doing all those squats. But once I actually get everything in position I can do proper squats, its just a gigantic pain in the rear end to set up.
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Jul 30, 2014 05:13
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So you are doing deadlifts both workouts? I wouldn't do power cleans unless you had someone show you unless you already know. Give pendlay rows a try. The form is a bit weird at first but there's some good instructional videos online. I think at my peak I was doing 240 lbs or so 3x5. Slamming weights pissing people off. This has been linked a couple times in this thread https://www.youtube.com/watch?v=2ME8gEN54Ao Your shoulders shouldn't by hurting. Do you have flexibility issues or a previous injury? A lot of people tend to flare their elbows out. You'll want all your fingers including your thumb going over the top of the bar. Which I think is the preferred method. Poking around online it seems people do both. It just helps me because you don't want to grip the bar like bench press or something and be pulling your shoulders forward I've always had the bar fairly high but that's because I got sick traps that make a nice resting spot for the bar to lay perfectly I made an effort post a while ago in this thread about my squat tips as a armchair fitness professional Christoff posted:
and lastly you should be squatting barefoot (Arnold lifted barefoot y'know!)or with minimal type shoes (vibrams, converse) but that's just my imo go get those $200 crossfit reeboks if you want Nostalgia4Dogges fucked around with this message at 05:35 on Jul 30, 2014 |
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Jul 30, 2014 05:29
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Yes I am doing deadlifts on both workout. I did dislocate my shoulder last year, its not painful its just not as flexible as it used to be. Edit: I do have a pair of minimus and vibram shoes I lift with. The minimus are getting torn apart and the vibrams are the toe shoes so I may buy new shoes in a couple of months. ElMaligno fucked around with this message at 05:53 on Jul 30, 2014 |
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Jul 30, 2014 05:51
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I love my vibrams  gently caress the hatersI got these for running on rough terrain. Imagine they'd be good for lifting http://www.amazon.com/Merrell-Trail-Glove-Running-Black/dp/B00D1GXN72/ref=sr_1_1?ie=UTF8&qid=1406696162&sr=8-1&keywords=merrell+trail+glove You should warm up and do some shoulder stretching. Look into dynamic shoulder stretches as part of your warmup (you should generally do a 3-5 minute warmup before SS. Something like biking) Also get a lacrosse ball or something like these 2 items to hit those tough spots in your shoulder and break up that fascia http://www.amazon.com/Body-Back-Company-10100000003-Buddy/dp/B0006VJ6TO/ref=sr_1_2?ie=UTF8&qid=1406696304&sr=8-2&keywords=thera+cane http://www.amazon.com/The-Original-Knobble-Massager-Stimulator/dp/B000NWBKIQ/ref=sr_1_1?ie=UTF8&qid=1406696316&sr=8-1&keywords=knobble lastly stop doing deadlifts both workouts
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Jul 30, 2014 05:59
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It's there any reason why I should not do deadlifts on both workouts? With the exception of the dips and pullups I'm doing what is described described as the novice workout in the SS book.
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Jul 30, 2014 07:01
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Because you're not doing the program. It's written a certain way for a reason. That aside I'm assuming you're just starting out and fairly new to lifting. Deadlifts are pretty taxing on your body and you're already doing a poo poo ton of squats anyways. Need time to recover so you can properly add weight every workout which is the point of the program. I haven't read the SS book personally so maybe it is a variation of the program and I'm wrong Just do pendlay rows, cleans, or bent over rows dude. What's the point in waiting?
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Jul 30, 2014 07:16
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Pretty good stuff Christoff, a few points I disagree on: Shoes - Barefoot is better than crosstrainers but a good lifting shoe will do wonders for squats. Getting a pair helped my squat form immensely. Breathing - You should be inhaling and holding it all the way through the rep. It helps keep your abdomen tight. Bouncing - You actually want a little bounce out of the hole. You are taking advantage of the eccentric contraction of the hamstrings. You don't want be out of control with it but you should be coming out of the hole faster and with no pause. (this is specific to the low bar squat. There is no real bounce in a high bar squat) Knees over toes thing - It _can_ be an indicator of bad form (weight shifting forward instead of staying over the mid-foot) but for most people, myself include, its just function of their anthropometry. In order to keep the bar centered over the mid-foot some people, i.e. those with relatively long legs are going have their knee travel further forward. In general, not a big deal. Depth - ATG is is great if you can achieve it. Parallel is perfectly acceptable but the problem is what feels like parallel to inexperienced lifters is actually somewhat above parallel. The illustration you posted shows what parallel should look like (thats from Starting Strength isn't it). Grip - Good tip about not flaring the elbows out. But you do want to push your elbows up as high as you can.
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Jul 30, 2014 07:27
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Ah yeah sorry it's an older post. Didn't know the glory of the valsalva manuever yet Yeah I know you want the explosion out of the hole I think it was more in reference to people doing light weight/high reps What exactly is a lifting shoe? I mean, what's different about them? I assume it helps with balance issues and people leaning too far back? Is that why people put 2.5 lb plates under their heels as the poor man option? I was always under the impression parallel was bad for knees because it keeps the tension and you don't unload all that stress from the extra weight. I mean obviously in competitions and poo poo they're only going to parallel because that's all they have to do for it to count. I believe that picture is from SS. It seems in Rippetoes videos he never really advocates a full ATG and it's like that photo where it's just below parallel. Just google around and come to your own conclusion on that I guess. And lastly I said you should always look straight. Which is better than looking up. But last I remember reading you should just look at the ground a couple feet in front of you because most gyms will have a mirror and that ends up distracting you too much? How do you grib the bar? Thumbs on same side as fingers or? Nostalgia4Dogges fucked around with this message at 07:42 on Jul 30, 2014 |
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Jul 30, 2014 07:38
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Christoff posted:Ah yeah sorry it's an older post. Didn't know the glory of the valsalva manuever yet The lifting shoe has a couple things going for it. The sole is a little wider and non-compressible, they have a strap that helps keep your foot stable, and the heel is elevated. You are right about people who put weights under their heels. The heel lift helps by allowing more knee flexion which in turn more fully recruits your quads. Heel lift also helps people with poor ankle flexibility. These are the ones I have: Adidas Powerlift. I seriously felt a lot better squatting when I went from Chucks to the lifting shoe. The thing about going to parallel stems from the confusion of what parallel actually is. If you do it properly your legs go through the full range of motion. If you stop just short of parallel you get the situation you are describing. I believe Starting Strength advocates looking at a point about approximately 6 feet in front of you on the ground and that is what I try to do. This helps keep your head in line with your back angle. You are right that looking up is terrible and I do try not to squat facing the mirror if I can avoid because it can be distracting. I grip the same way you described for all the reasons you mentioned. I've tried a full grip and I don't like it because it seems to make me want to push up on the bar instead of holding it tight to my back. vulturesrow fucked around with this message at 07:57 on Jul 30, 2014 |
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Jul 30, 2014 07:53
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Christoff posted:Because you're not doing the program. It's written a certain way for a reason. Its not my first time doing weightlifting or (when I am at a gym with the proper equipment) SS. When I started weightlifting more seriously/SS I was alternating between deadlifting and bent-over rows. But now that I can consistently go to a gym with the proper equipment to do SS and I feel comfortable, I like to do deadlifts on every workout. Also the "rank novice" workout as per the SS book is as follows: A Squats Press Deadlift B Squats Bench Press Deadlift So yeah the SS book wants you to deadlift on every workout.
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Jul 30, 2014 16:26
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ElMaligno posted:Its not my first time doing weightlifting or (when I am at a gym with the proper equipment) SS. When I started weightlifting more seriously/SS I was alternating between deadlifting and bent-over rows. But now that I can consistently go to a gym with the proper equipment to do SS and I feel comfortable, I like to do deadlifts on every workout. yeah, you deadlift until you get the hang of it, and then you replace it on one of the days with power clean.
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Jul 30, 2014 16:43
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Deadlifting takes like years to get the hang of. It's such a complex lift for what's essentially "pick something up and stand".
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Jul 30, 2014 16:47
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ElMaligno posted:Its not my first time doing weightlifting or (when I am at a gym with the proper equipment) SS. When I started weightlifting more seriously/SS I was alternating between deadlifting and bent-over rows. But now that I can consistently go to a gym with the proper equipment to do SS and I feel comfortable, I like to do deadlifts on every workout. Are you sure? I just looked through the book and didn't see that. Which edition are you looking at? Deadlifting every workout is not sustainable long term and it's not really a good idea. It is the most taxing of the lifts and doing it every workout is definitely going to compromise your ability to progress. holocaust bloopers posted:Deadlifting takes like years to get the hang of. It's such a complex lift for what's essentially "pick something up and stand". Meh, deadlifting is pretty easy for the most part in my opinion. I think squats are much harder to learn to do correctly.
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Jul 30, 2014 18:55
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They're both equally difficult. Squatting is far more frustrating to me, though. Deadlifting is something I really enjoy doing, which is odd because I probably have a frame better suited for squatting. My 1 rep max shot to the mid-400's on deadlifting within about a year and a half. I've never been able to squat more than 330-ish though. Soeaking of, I took 2 months off from squatting. I picked it up again today. Gonna keep the weights low for a while as I just build up a base again.
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Jul 30, 2014 18:59
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Deadlifting every lift day is only meant for the first 4-5 weeks, the you swap 1 out for power cleans iirc.
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Jul 30, 2014 19:03
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holocaust bloopers posted:They're both equally difficult. Squatting is far more frustrating to me, though. Deadlifting is something I really enjoy doing, which is odd because I probably have a frame better suited for squatting. My 1 rep max shot to the mid-400's on deadlifting within about a year and a half. I've never been able to squat more than 330-ish though. What in particular do you think is complex about the deadlift? As far your squatting goes, you should be able to ramp up pretty quickly once you get comfortable with them again. Sort of funny though, I'm the exact opposite of you. My frame is probably better suited to deadlifting but I actually enjoy squats more. I still do enjoy deadlifting, mostly because when you do a heavy set you really feel like you did something.
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Jul 30, 2014 19:03
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Muscle recruitment, basically. Deadlifting requires essentially every backside muscle group to fire in a sequence. Even a small miscue like setting up improperly can lead to missing a rep. I'm talking about this in reference to pulling near max weights. Any guy or girl can pull a lower weight with some slop. Approaching a near max rep pretty much demands near perfection from set up to lock out. Really though that's what I love about powerlifting. On the surface, it looks like such a meathead sport, but the guys who are good at it can break down a few seconds of movement to some really minute detail. Like I can discuss the simple act of setting up the bar for a while because, in my opinion, that's where the lift is made. Powerlifting is quite appealing to my autism.
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Jul 30, 2014 19:18
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holocaust bloopers posted:Muscle recruitment, basically. Deadlifting requires essentially every backside muscle group to fire in a sequence. Even a small miscue like setting up improperly can lead to missing a rep. I'm talking about this in reference to pulling near max weights. Any guy or girl can pull a lower weight with some slop. Approaching a near max rep pretty much demands near perfection from set up to lock out. I think our disagreement is essentially semantic then. Not executing it with proper technique definitely makes a difference, but I don't think knowing what the technique and being able to achieve it is that hard. That has to do with exactly what you said, that its all about the setup. You aren't doing under tension or while you're moving and the movement itself is pretty simple. Squats on the other hand having a whole of different parts that all affect what is going on with the lift and you're having to maintain it throughout the movement. Having worked with other people, I've found it much more difficult to teach a proper squat vice a proper deadlift. The actual deadlift movement is pretty intuitive. The squat seems intuitive but it's not. Oh by the way, I'm speaking solely about the low bar squat. The high bar is much simpler actually and it's pretty much "sit down, stand up." Amazing how much difference a couple inches difference in bar position makes. Autism indeed. 
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Jul 30, 2014 19:27
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vulturesrow posted:Are you sure? I just looked through the book and didn't see that. Which edition are you looking at? Deadlifting every workout is not sustainable long term and it's not really a good idea. It is the most taxing of the lifts and doing it every workout is definitely going to compromise your ability to progress. 3rd edition, Chapter 8, under "Workout order"
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Jul 30, 2014 19:32
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vulturesrow posted:I think our disagreement is essentially semantic then. Not executing it with proper technique definitely makes a difference, but I don't think knowing what the technique and being able to achieve it is that hard. That has to do with exactly what you said, that its all about the setup. You aren't doing under tension or while you're moving and the movement itself is pretty simple. Squats on the other hand having a whole of different parts that all affect what is going on with the lift and you're having to maintain it throughout the movement. Having worked with other people, I've found it much more difficult to teach a proper squat vice a proper deadlift. The actual deadlift movement is pretty intuitive. The squat seems intuitive but it's not. Oh by the way, I'm speaking solely about the low bar squat. The high bar is much simpler actually and it's pretty much "sit down, stand up." Amazing how much difference a couple inches difference in bar position makes. Autism indeed. Yea, it's all splitting hairs. I'd much rather go for a max pull than a squat. A 300 something pound barbell on my back is like a big "haha gently caress you." It's a constant reminder that yea you gotta squat down and then go right back up with this bitch. A deadlift has that initial pull and the, "lol it's not moving" anxiety. The bench press is fun because the risk of atomizing your sternum is ever present.
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Jul 30, 2014 19:36
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