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Aranan posted:and I added in 3x8 of weighted incline sit ups. Stop that Crunches etc are bro-science nonsense
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Jun 20, 2015 18:21
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Yeah dude training your core is for idiots
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Jun 20, 2015 20:59
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Can't tell if you guys are serious or not. They're not part of the bog standard SS, but Rippetoe does mention Roman chair situps (and preferably weighted Roman chair situps, but my gym doesn't have a Roman chair) as a way to develop trunk musculature for press support, which is the lift I have the most issues with. Wendler also talks about weighted incline situps (when holding the plate behind your head) as an assistance exercise. I figure those two guys know a decent amount of poo poo about lifting. Also, i'm pretty much doing it just to bump my situp score a little higher on the APFT.
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Jun 20, 2015 21:45
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Internet Wizard posted:Yeah dude training your core is for idiots No, train your core to do what it's supposed to do: stabilize everything else. Accomplish this by using good form on squat, DL, pull-ups, press etc Almost every kind of sit-up or crunch is hella bad for your back. Stuart McGill (MacGill?) always gets pimped in YLLS for his opinion on the subject That said, if you're just doing it for afpt score, gently caress it. The only way to get good at sit-ups is sit-ups, I guess. Have at it. Weighted inclines is what I did to train for the navy prt and I used to murder the curl up portion every time. Doing sit-ups is dumb, but then again, I'll never have to do them to keep my job again.
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Jun 20, 2015 22:34
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DownByTheWooter posted:Stop that 
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Jun 21, 2015 00:57
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Jun 21, 2015 01:25
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it is pretty lol to think that some navy computer janitor is giving fitness tips. like animals doing people things.
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Jun 21, 2015 06:29
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like i dont do crunches but my lower back is a loving catastrophe
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Jun 21, 2015 06:48
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I think when the army went to that... gently caress, was it called, the row? It was supposed to be in the new PT test like 2 years ago? It was because about 50 years of data and the army finally said "lol situps are really fuckin' bad for you lol lol lol" And then proceeded to continue with situps.
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Jun 21, 2015 07:09
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There is decades of medical literature explaining how and why almost everything the military does to physically train people is both counterproductive to the intended results and extremely damaging in both the long and short term, but here we are.
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Jun 21, 2015 16:05
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MassivelyBuckNegro posted:it is pretty lol to think that some navy computer janitor is giving fitness tips. like animals doing people things. Excuse me but I was much closer in function to a real janitor than simply a computer janitor in the navy
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Jun 29, 2015 18:41
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Weren't we all 
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Jun 29, 2015 19:38
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not caring here posted:Weren't we all until you're an nco, then you're a janitor supervisor. did 225x15. very middle of the pack in the 2015 combine
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Jun 30, 2015 00:00
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^Just bangin wheels around
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Jun 30, 2015 00:42
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Buncha info on here, but basically: Do more pushups to get a better score? Do more situps to get a better score? Sprints for running? I somehow am becoming a Warrant (I really don't know how) and became lazy in my off time. Pretty much a whole year of sitting on my rear end. I need to drop 10 pounds from 148 (I'm 5'7") fast and destroy some PT tests to keep this slot I magically found myself in. To be clear: I already pass, but need to do mo' bettah. Is this literally the fastest way to achieve better scores?
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Jul 6, 2015 20:43
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Endbuster posted:Buncha info on here, but basically: in regards to running: Do a combination of both endurance and sprints. You can get decently fast by doing nothing but sprints, but your high end power will pretty much always be limited by your aerobic engine. So if you want to run 3-4 times a week "would recommend 4" then have two days where you run long distances "whatever you consider long distance and add on a mile or two" and then two days where you're running on a track doing repeats of 400M, 800M etc. spread em out like Mon: Sprint day Tues: Long slow run Thurs: Sprint Day Fri: Long slow run with pushups: Yes, the more push-ups you can do the better. Strength training will help out a bit, but when you're looking at 2 minutes of pushups, it's again that muscular endurance you're looking at. Try pyramid pushups, so 10 pushups, 10 second rest, 9 pushups, 9 second rest, etc etc etc and then work your way up. At least once a week set a goal and try and beat it by 1 or 2. So if you can do 60 pushups, try for 65. Once you get to the point where you're doing only 1-2 above your goal then just increase the goal by 1 or 2 pushups. Also: If you can, work on some different types of pushups like diamond push-ups, wide arm push-ups, decline push-ups. Situps: Core exercises and of course the same ordeal with situps: just work on that endurance and trying to beat record. What really worked for me though was going to the gym, finding an incline sit-up bench and grabbing a 10 pound weight and just going to failure. Continually doing sit-ups with some weight and holding it close to your chest really helped me with my endurance. You want a weight though that'll allow you to do 25-30+ in one setting. Doing 4-5 with a 25 lb weight makes you feel strong, and that's fine for muscular strength, but we're doing for 2 minutes. Doing 2 minutes or a large amount of sit-ups with extra weight, and then testing without any weight should make them feel easy. But don't count out any core exercises though, it's nice to mix it up, and doing other things which help with core, posterior chain, obliques etc. Nice and hot piss fucked around with this message at 21:05 on Jul 6, 2015 |
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Jul 6, 2015 20:53
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poo poo man, thanks. I have about a month and a 270 or better in mind on the Army scale, so this should help. Back when I was fit, I really didnt know how I got there. It just happened. All I really care about is just smashing out a good score, so this info is much appreciated.
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Jul 6, 2015 21:16
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There's a decent amount of research that goes along with training REALLY loving hard and then taking a few days off to essentially over-train followed by "coming back to normal" to achieve good results in a short amount of time. The reason it isn't used commonly because you tend to burn the gently caress out/get injured if you do a large volume of exercise or lots of intensity without proper fitness leading up to it. It's kind of like the training montage of exercising, where you can get like 1.5 months of training adaptations in in the course of 3-4 weeks, but anything past 4-5 weeks you'll either burn out, get injured or some combination of them both. The PT test and training is essentially sports specificity. Just train for what you're doing.
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Jul 6, 2015 21:37
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Anyone have experience with knee pain, primarily on the top of the knee? Every time my foot struck the ground this morning at PT it was absolutely loving killing my knees.. I had IT band issues in OCS but it never really stopped me from doing good on the APFT or the release runs. Going to the athletic trainers tomorrow but it's the same guy that checked me out in OCS and the IT band stretches over the past few weeks haven't really helped. I think what made my knees so painful today was spending all day driving back from leave on Sunday. My knees hurt so much right now that I feel like a god damned old man.
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Jul 7, 2015 21:09
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What do you mean when you say on top? Like above the knee cap going towards your groin or just on top of the knee cap?
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Jul 7, 2015 21:18
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Mustang posted:Anyone have experience with knee pain, primarily on the top of the knee? Every time my foot struck the ground this morning at PT it was absolutely loving killing my knees.. I had IT band issues in OCS but it never really stopped me from doing good on the APFT or the release runs. Going to the athletic trainers tomorrow but it's the same guy that checked me out in OCS and the IT band stretches over the past few weeks haven't really helped. I think what made my knees so painful today was spending all day driving back from leave on Sunday. My knees hurt so much right now that I feel like a god damned old man. Had knee pain for 3 years, did some fancy routine therapy to strengthen my quads and back and it went away. I only got it in one knee, and only from running long distances. It used to kill me when I did TDY and had to ride planes for hours and hours on end. I'd say get to the doc and see about what's wrong and if you can do therapy to strengthen the whole leg structure. At least thats what did it for me.
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Jul 7, 2015 21:24
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Mustang posted:Anyone have experience with knee pain, primarily on the top of the knee? Every time my foot struck the ground this morning at PT it was absolutely loving killing my knees.. I had IT band issues in OCS but it never really stopped me from doing good on the APFT or the release runs. Going to the athletic trainers tomorrow but it's the same guy that checked me out in OCS and the IT band stretches over the past few weeks haven't really helped. I think what made my knees so painful today was spending all day driving back from leave on Sunday. My knees hurt so much right now that I feel like a god damned old man. Sounds like tendinitis/it band. You should probably try to see an orthopedist, a primary care doctor won't know poo poo beyond "yea you should see a specialist"
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Jul 7, 2015 21:42
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Nostalgia4Dicks posted:What do you mean when you say on top? Like above the knee cap going towards your groin or just on top of the knee cap? Immediately above my knee caps like where it meets your quads. Has to be from the constant running we did in OCS, pretty much every day we were either doing sprints or running a few miles. Quite a few other guys from my platoon have the same issues, the other platoon in my company didn't do nearly as much running.
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Jul 7, 2015 21:57
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Seriously get to an orthopedist and get a real physical therapist. This is an overuse injury. Running more is going to exacerbate it greatly. Until then, ice and elevation fifteen on/fifteen off.
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Jul 7, 2015 22:03
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Mustang posted:Immediately above my knee caps like where it meets your quads. Has to be from the constant running we did in OCS, pretty much every day we were either doing sprints or running a few miles. Quite a few other guys from my platoon have the same issues, the other platoon in my company didn't do nearly as much running. http://www.webmd.com/pain-management/knee-pain/tc/patellofemoral-pain-syndrome-topic-overview http://www.mayoclinic.org/diseases-conditions/patellar-tendinitis/basics/definition/con-20024441 Go to sick call or w.e version you have. It's free, it's available, it's your health. They might dick you around etc but at the end of the day if you want medical care you have to be allowed.
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Jul 7, 2015 23:34
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Mustang posted:Immediately above my knee caps like where it meets your quads. Has to be from the constant running we did in OCS, pretty much every day we were either doing sprints or running a few miles. Quite a few other guys from my platoon have the same issues, the other platoon in my company didn't do nearly as much running. that pain youre feeling is weakness leaving your nasty civilian body as you transform into a killing machine for uncle sam
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Jul 7, 2015 23:40
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Thanks guys, I'll go to sick call instead of seeing the athletic trainers in the morning. Hopefully it's nothing too serious and won't interfere with classing up but as it is I can't loving run.
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Jul 8, 2015 00:24
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Yeah, that could be anything from just plain old runner's knee, all the way through chondromalacia. You don't want that.
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Jul 8, 2015 02:24
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Put me on a no run profile for a week, said it's an overuse injury and to come back if it still hurts next week. Also gave me 800 mg Motrin. Feel like a shitbag being on a profile though. Pretty sure a week of no running isnt going to do it though, I only ran once at the beginning of 10 days of leave and it still got worse.
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Jul 8, 2015 13:05
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Hmm..Sounds like Patellofermoral pain syndrome. Do you do any types of actual strength training? I suffered from this and had one of the ortho docs take a look at my knee. He said that it's common with people who run a lot that don't do any resistance training with their legs. It causes an imbalance which throws off how the knee tracks, you end up getting patella on bone pain.
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Jul 8, 2015 13:29
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If you don't feel recovered, not just better, go back at the end of your week and tell them the prescribed treatment wasn't sufficient. Even if you weren't scheduled for a follow-up or whatever. Don't feel bad about getting light duty because of an over-use injury. The military is really bad about breaking people because of its long history of doing everything in direct contradiction of what all science and good sense would say.
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Jul 8, 2015 13:34
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Not since joining the army, at least not other than the so-called "strength" days we did for PT. Pretty much everything we did with our legs was sprinting or running a few miles. Even on the strength days when we would do circuits they would still throw in running like start with a mile, do some circuits, run another mile, do more circuits and then run another mile. Started going to the gym to lift again though now that I'm out of OCS.
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Jul 8, 2015 13:37
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Do the usual stuff: squats & deadlifts. You should also do some hamstring curls and leg extensions. It's pretty bro-ish but it's mainly just a way to get those muscles stronger. When you get back from your week off I'd recommend going back and saying that the poo poo didn't work if they're gonna make you go back to the regular running routine. You can do some strength training and take a week off, but you'll end up re-injuring yourself all over again and be back at step 1. Or: you can take up cycling. My knees never felt so good since I stopped running daily and they have a very sexified look to them that chicks dig and men wanna have.
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Jul 8, 2015 13:42
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A week isn't going to do poo poo. 
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Jul 8, 2015 16:47
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Lookit this shitbag. The only time I went to sick call was to get 18 stitches.
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Jul 8, 2015 17:57
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Nostalgia4Murder posted:Lookit this shitbag. The only time I went to sick call was to get 18 stitches. sorry about your disability rating
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Jul 8, 2015 19:41
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Nostalgia4Murder posted:Lookit this shitbag. The only time I went to sick call was to get 18 stitches. Tough guy over here "Well we denied your claim for _____ due to lack of history" I was just tough and manly and didn't want to go! Pain is weakness leaving the body!!
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Jul 8, 2015 19:45
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Most times I went to sick call was in Korea for DFAC food leaving my body. At really high speeds at very low viscosity.
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Jul 8, 2015 19:47
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Dirt bag
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Jul 8, 2015 20:08
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for a dude that has no access to a gym right now, how do I get a relatively swole upper body? lower body is already strong enough imho
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Jul 9, 2015 08:08
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