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Random health and exercise thoughts - Page 3023

post #45331 of 57262
Quote:
Originally Posted by conceptionist View Post

I bench 3x + 2 other days with upper.

My BB bench days are:

Day 1)
Competition Bench (low reps, high intensity) superset high rep DB flyes


Day 2)
Close Grip Bench with feet on bench
Bench with added band tension at lockout
Both done for higher-ish reps abd volume (sets of 5)

Day 3)
Bench with pause 1st rep, rest of reps TnG


So if you analyze it, its actually one day with pec focus (bench superset flyes), one day with tricep and lockout focus, and one day with bottom ROM focus (pause reps).
All days are done pyramid style so te warmup sets has more reps (5-8) and the top working sets like 2-5 reps.
This makes a lot of sense. I don't mind this at all. I'm still not quite sure I want to compete in PL so I don't want to go that route. But my bench sucks and I need to address it. I'm surprised you do DB flys though. I really hate the tension curve on those, I prefer the fly machines. It looks like a solid routine though.

One place I'm weak is warming up. Lately I've been getting more reps off on my 2nd working set which says to me I am not warming up enough. I also am super sensitive to failure. If I get within 1 rep of failure on my first or second set, the sets after are kind of shit. So these are all the things I'm looking to address....
post #45332 of 57262
Quote:
Originally Posted by Cool The Kid View Post


This makes a lot of sense. I don't mind this at all. I'm still not quite sure I want to compete in PL so I don't want to go that route. But my bench sucks and I need to address it. I'm surprised you do DB flys though. I really hate the tension curve on those, I prefer the fly machines. It looks like a solid routine though.

One place I'm weak is warming up. Lately I've been getting more reps off on my 2nd working set. So that's definitely something I will be addressing too.

 

Without bashing speed work as a theory, I don't think its very useful unless your goal is to compete in PL, and especially equipped.

 

You could apply what I'm doing in a simpler way.

 

For chest focus, you have also have Decline bench and Wide grip bench. 

For tricep focus, you have normal CGBP, Dips, Tricep extensions, DB bench press with elbows tucked to the sides, OHP, etc.

For bottom ROM (most raw lifters problem in the bench), you have Bench with dead stop on the pins at chest level, pause bench, bench only going halfway up each rep, and so on. 

 

In my program, and in all the Sheiko routines, the DB flyes are used differently than bodybuilders. From my understanding, bodybuilders mainly do it to isolate chest hypertrophy. In powerlifting routines, its used with a lighter weight and to stretch out the pecs so you can bench more often without pec injuries. Its used to get blood to the muscles for active recovery. By doing it in supersets with BB bench, as in my program, you pre-fatigue the pecs so they have to work relatively more during the BB bench than the other muscles involved in the lift.

post #45333 of 57262
Quote:
Originally Posted by conceptionist View Post

Without bashing speed work as a theory, I don't think its very useful unless your goal is to compete in PL, and especially equipped.

You could apply what I'm doing in a simpler way.

For chest focus, you have also have Decline bench and Wide grip bench. 
For tricep focus, you have normal CGBP, Dips, Tricep extensions, DB bench press with elbows tucked to the sides, OHP, etc.
For bottom ROM (most raw lifters problem in the bench), you have Bench with dead stop on the pins at chest level, pause bench, bench only going halfway up each rep, and so on. 

In my program, and in all the Sheiko routines, the DB flyes are used differently than bodybuilders. From my understanding, bodybuilders mainly do it to isolate chest hypertrophy. In powerlifting routines, its used with a lighter weight and to stretch out the pecs so you can bench more often without pec injuries. Its used to get blood to the muscles for active recovery. By doing it in supersets with BB bench, as in my program, you pre-fatigue the pecs so they have to work relatively more during the BB bench than the other muscles involved in the lift.
I am liking that 3 way split. I don't want to fuck with the grip as I really want to reinforce technique through repetition. But I am thinking of basically running a lower volume bootleg Smolov Jr. 5 sets of bench 3x a week, first day will be ~77% x 6 with pauses at the bottom, 2 days later 70% 1RM x 8 for speed, 2 days later 85% x 4 for straight up heavy work and then I rest for 2 days and start over. Gonna try and add 5lbs to everything every 2 weeks, which should be doable if I'm not taking anything to failure. I've done 3x5x90% 2x a week, worked for a while and I burned out. Doing 3x8-10x~77% now (205), and it's OK, but I think going to failure is holding me back. Gonna cut my routine down a bit too from 7 movements a session to 5, while just upping the sets from 3/movement to 5. I'm hoping keeping short of failure while upping volume will be the trick.
post #45334 of 57262
Quote:
Originally Posted by Cool The Kid View Post



I am liking that 3 way split. I don't want to fuck with the grip as I really want to reinforce technique through repetition. But I am thinking of basically running a lower volume bootleg Smolov Jr. 5 sets of bench 3x a week, first day will be ~77% x 6 with pauses at the bottom, 2 days later 70% 1RM x 8 for speed, 2 days later 85% x 4 for straight up heavy work and then I rest for 2 days and start over. Gonna try and add 5lbs to everything every 2 weeks, which should be doable if I'm not taking anything to failure. I've done 3x5x90% 2x a week, worked for a while and I burned out. Doing 3x8-10x~77% now (205), and it's OK, but I think going to failure is holding me back. Gonna cut my routine down a bit too from 7 movements a session to 5, while just upping the sets from 3/movement to 5. I'm hoping keeping short of failure while upping volume will be the trick.

 

Sounds like a good plan.

 

Some things to consider:

 

- My program tends to have lower reps for pause reps than normal reps. Reason is the TuT will be much higher with paused reps. Try out your plan first, but consider lowering the reps on the pause bench to the 3-6 interval. You could also afford to start a little lighter, imo.

 

3 x 5 @ 90% is too heavy in my opinion. I used to train like that when I did my own programming, and it only lead to aches, mental fatigue and ingraining worse technique. Most of my prescribed work is in the 70-75%% range of 4-6 reps or when I do 75%-85% its like 2-4 reps. It may sound light but you also have to factor in that I do pyramid set x rep scheme and train very often.

 

For easier progression, my program is laid out that every other weak is intensity focused and volume focused. I feel like simply increasing the weight while keeping reps and sets the same has its problems. 

 

On volume weeks, it something like 3-4 top sets of 4-6 reps with 3-6 sets of higher reps leading up to those. There might even be another accessory lift added for 3-5 sets of 8-10 reps on the volume weeks, which is taken out next week which is intensity.

 

On intensity weeks, its 5-10 pounds heavier with more sets of lower reps, like 3-4 sets of 2-3 reps.

 

The week after that is volume again, and then the weights are 5 pounds heavier than the last intensity week.

 

Example:

Volume week: 4 x 6 @ 100 pounds

Intensity week: 4 x 3 @ 110

Volume week: 4 x 6 @ 105

etc...

 

Over the long training cycle, the overall volume and intensity increases. So you have two "waves" of periodization going on in each cycle at the same time: Long term increase in volume and intensity + a switch between volume week and intensity week.

 

This prob sounds complicated, but you were interested in trying out a periodized plan and this is one smart way of doing it.

post #45335 of 57262
Since there's always talk about jobs here. I wonder how dumb it is to change careers at 26. I have a bachelors in Marketing and have had a successful career right out of highschool, started with an internship where I was the assistant to the CEO at a marketing firm, then got a full time marketing pr communications specialist job once I moved up here, now I'm a marketing and pr director. I'm looking at my next career step and I just don't know if I want to work inside an office on a computer my whole life. My dad was a firefighter for 29 years and I sort of would like to do something like that. None of my education and work experience would apply to that though, I'd have to go back to school for 2 years or so. I have some free time, maybe I should attempt to do some volunteering firefightering.
post #45336 of 57262
I don't know about any careers or anything, bartending lifestyle is pretty perfect, especially for me and the type of person I am.
post #45337 of 57262
Quote:
Originally Posted by Coldsnap View Post

Since there's always talk about jobs here. I wonder how dumb it is to change careers at 26. I have a bachelors in Marketing and have had a successful career right out of highschool, started with an internship where I was the assistant to the CEO at a marketing firm, then got a full time marketing pr communications specialist job once I moved up here, now I'm a marketing and pr director. I'm looking at my next career step and I just don't know if I want to work inside an office on a computer my whole life. My dad was a firefighter for 29 years and I sort of would like to do something like that. None of my education and work experience would apply to that though, I'd have to go back to school for 2 years or so. I have some free time, maybe I should attempt to do some volunteering firefightering.

 

Not really related to your question, but I'm starting my masters in Marketing this fall.

 

How have you found working with marketing? Satisfying up to this point?

Whats your typical duties and responsibilities like?

 

Just looking for general input of what your daily work is like.

post #45338 of 57262
Quote:
Originally Posted by Coldsnap View Post

Since there's always talk about jobs here. I wonder how dumb it is to change careers at 26. I have a bachelors in Marketing and have had a successful career right out of highschool, started with an internship where I was the assistant to the CEO at a marketing firm, then got a full time marketing pr communications specialist job once I moved up here, now I'm a marketing and pr director. I'm looking at my next career step and I just don't know if I want to work inside an office on a computer my whole life. My dad was a firefighter for 29 years and I sort of would like to do something like that. None of my education and work experience would apply to that though, I'd have to go back to school for 2 years or so. I have some free time, maybe I should attempt to do some volunteering firefightering.

I changed careers at 24 or 25 for the bolded reason, and also because I realized I wasn't going to rise to the level I wanted in my original career. Some days I regret it, some days I don't. You're basically going to extend your post-grad poverty years by however long it takes you to get reestablished.

If you have a good job now, my advice would be to start squirreling away your disposable income so you have something to live on when you go back to school and don't have to take on a lot of debt.

IMO it's dumber to stick it out with your current career, then decide to change at age 35 or something, especially for a government job like firefighter where raises are based on seniority and you need to put in 30 years to get your full pension.
post #45339 of 57262
Quote:
Originally Posted by conceptionist View Post

Not really related to your question, but I'm starting my masters in Marketing this fall.

How have you found working with marketing? Satisfying up to this point?
Whats your typical duties and responsibilities like?

Just looking for general input of what your daily work is like.

Congrats, if I stay in Marketing then a masters would eventually be in my plan. At this point in Marketing it is pretty satisfying, when I first started I would sorta get upset because I would do all the work then someone else would put their name on it. Now that I'm much higher in the ranks I get to lead everything and it's great to step back and look at the things I made.

This is my rough job description for duties and responsibilities -

• Lead global branding strategy development throughout US, EMEA, and APAC.
• Develop marketing materials and lead the design team (approximately 5 specialists) through implementation across print, web, and trade shows.
• Cross functional communication, leveraging development team to create marketing materials that are relevant and understandable to the target market.
• Develop media news releases with large scale distributions (approximately 2,000+ outlets). Utilizing programs, such as Salesforce, Bronto, and Vocus.
• Coordinate and facilitate industry publication interviews between the development team and media outlets.
• Maintain and updates an extensive list of media publications and outlets.

It's just a lot of desk work and sitting inside. Which I guess isn't too bad if you make your free time mostly about being outside and active.
post #45340 of 57262
Changing at 31...haha. Everyone around me has told me over and over again it's not too
post #45341 of 57262

@Coldsnap

 

Btw, two of the people I train with are firemen. Or one of them is studying towards it and the other already has the job. They both seem to like the education and work from what I've heard. Seems like a good switch imo, anyway.

 

 

On another note, the national powerlifting comp is in two weeks, so the strongest guys in the club are peaking right now. Have seen some amazing lifts.

 

One girl was doing 3 plates sumo deadlift for 3 reps and then 350 for a single at 150 bodyweight. A guy did 600 lbs ATG squat today with just a belt.  I wonder what feels like. It just looks terrifying going that heavy, like he's in an insane amount of pain. There's also the thing that if he does a minor fault, he might break his legs.

post #45342 of 57262
@conceptionist I like that wave idea. I want to keep the wave within a 1 week cycle though. I'm gonna give my thing a try, starting with the heavy day tonight.

Yea, the 90% was rough. Realistically speaking I only hit it (3x5x235) once, and on the last set the form was kind of janky. Def gonna dial back and go for volume + progression over intensity and failure.
post #45343 of 57262
LOL marketing. Second only to HR for complete and utter bullshit.
post #45344 of 57262
Yet we all are absolutely drowned in marketing day in and day out.
post #45345 of 57262
Quote:
Originally Posted by speedy4500 View Post

LOL marketing. Second only to HR for complete and utter bullshit.

Isn't it a little ironic you're saying that on a forum devoted to style, which of course is about marketing yourself.
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