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Random health and exercise thoughts - Page 3278

post #49156 of 57265
Bench pr. 185x8.

Hoping to hit 225 soon.

Did the hex bar squat/dead things and they were fine. Going to do them 2x a week to get my legs up a bit. Not too heavy.

Other goal of getting gunz to 16 is slow going. Between work, school apps, interviews, etc, it's much easier to just do the real movements.

Yesterday's workout was a circuit of bench, t bar row, and the hex bar squats for a total of like 8 sets each if not more. Was totally different than what i usually shoot for but was fun and it was nice to just go ham on one movement.

Heading to gym to do shoulders now.
post #49157 of 57265
Quote:
Originally Posted by ridethecliche View Post

Bench pr. 185x8.

Hoping to hit 225 soon.

Did the hex bar squat/dead things and they were fine. Going to do them 2x a week to get my legs up a bit. Not too heavy.

Other goal of getting gunz to 16 is slow going. Between work, school apps, interviews, etc, it's much easier to just do the real movements.

Yesterday's workout was a circuit of bench, t bar row, and the hex bar squats for a total of like 8 sets each if not more. Was totally different than what i usually shoot for but was fun and it was nice to just go ham on one movement.

Heading to gym to do shoulders now.

 

Have you tried BFR (blood flow restricted) training? You know the put-a-wrap-around-your-limb-to-choke-the-muscle thing? 

 

Anyway, research shows that doing one set of 30 reps with 20% of 1RM with BFR creates the same amount of hypertrophy as 5 reps at 90% of 1RM. 

You get the maximum hypertophy stimulus without the need to use heavy weight. Couldn't that work for your leg training since you can't put heavy weight on your back?

 

Basically the method is to wrap the limb hard enough to not make the pump leave the muscle, but not choke it completely, do you set with no rest in between reps (preferebly no lockout either, to keep tension on the muscle the whole time), and don't take the wraps off during the rest between sets. Keep rest times to 15-30sec and then bust out the next set. Take them off after the last set.

 

I did it with squats (wrap the top of the legs) today and used about 25% of 1RM for 3 sets of 10 (30 reps in total, as recommended). I've also done it for pushups, lunges and leg extensions.

 

You get an extreme pump. The legs literally swells up in an instant and you get DOMS as soon as you take off the wraps. 

post #49158 of 57265
Is that like when you put a belt around your neck and try to jerk off before you pass out?

No? Yea, me neither.
post #49159 of 57265

Lol, yeah. I'd rather just go through this. Leg training isn't fun for me without squats and this makes me happy. I'd rather do these than lunges. I'll likely add in lunges in the future again or alternate with these and lunges/split squats to mix things up.

 

My legs aren't ever going to be jacked from lifting. I'm okay with that.

post #49160 of 57265

185 to 225 is a long and difficult road

post #49161 of 57265

185x8 is relatively decent at the end of what was pretty much a 5x5 session with 175-185.

 

A bench calculator would probably put me near 225 right now given I can do 185x8. I'd rather get there with a set of 5.  

post #49162 of 57265
Quote:
Originally Posted by accordion View Post

185 to 225 is a long and difficult road

Yeah that was my experience.

Tricep accessory work was what got me there in the end but it took forever.
post #49163 of 57265
I already do some tricep accessory work and cgbp like once a week.
post #49164 of 57265
Really? Before the meet I just did, I only pause benched like 185x6 and hit 220 (100 kg) on my 3rd attempt. I'd be surprised if you couldn't hit 225 now.
post #49165 of 57265

I thought we were all talking about 5RM, I don't know what my 1RM is for any lift.

post #49166 of 57265
Quote:
Originally Posted by mrchariybrown View Post

Is that like when you put a belt around your neck and try to jerk off before you pass out?

No? Yea, me neither.

:lol:

 

Quote:
Originally Posted by conceptionist View Post
  Warning: Spoiler! (Click to show)

 

Have you tried BFR (blood flow restricted) training? You know the put-a-wrap-around-your-limb-to-choke-the-muscle thing? 

 

Anyway, research shows that doing one set of 30 reps with 20% of 1RM with BFR creates the same amount of hypertrophy as 5 reps at 90% of 1RM. 

You get the maximum hypertophy stimulus without the need to use heavy weight. Couldn't that work for your leg training since you can't put heavy weight on your back?

 

Basically the method is to wrap the limb hard enough to not make the pump leave the muscle, but not choke it completely, do you set with no rest in between reps (preferebly no lockout either, to keep tension on the muscle the whole time), and don't take the wraps off during the rest between sets. Keep rest times to 15-30sec and then bust out the next set. Take them off after the last set.

 

I did it with squats (wrap the top of the legs) today and used about 25% of 1RM for 3 sets of 10 (30 reps in total, as recommended). I've also done it for pushups, lunges and leg extensions.

 

You get an extreme pump. The legs literally swells up in an instant and you get DOMS as soon as you take off the wraps. 

 

Hey bud, how was your recovering coming along? Can you share some of your experiences working to where you were on the squats and deadlifts after taking 2 months off? What are your goals and expectations after the injuries?

 

Quote:
Originally Posted by ridethecliche View Post

Bench pr. 185x8.

Hoping to hit 225 soon.
  Warning: Spoiler! (Click to show)
Did the hex bar squat/dead things and they were fine. Going to do them 2x a week to get my legs up a bit. Not too heavy.

Other goal of getting gunz to 16 is slow going. Between work, school apps, interviews, etc, it's much easier to just do the real movements.

Yesterday's workout was a circuit of bench, t bar row, and the hex bar squats for a total of like 8 sets each if not more. Was totally different than what i usually shoot for but was fun and it was nice to just go ham on one movement.

Heading to gym to do shoulders now.

 

225 for 1RM? I think you should be able to that with 185x8. I can do 225x6 (maybe more but I don't push past 6) and 1RM at 275 without any triceps work.

post #49167 of 57265
Quote:
Originally Posted by barrelntrigger View Post

Hey bud, how was your recovering coming along? Can you share some of your experiences working to where you were on the squats and deadlifts after taking 2 months off? What are your goals and expectations after the injuries?

Knee is almost fully recovered now. No pain in day to day activities. Can squat and dealift without discomfort, but use thick neoprene knee sleeves when I squat.

After 6-7 weeks completely off squat and deads, I started to work with 120 lbs or so for squats and 180-200 for deads. That was a moth ago. I used to work with 250 for squats and 300 for deads (usually sets of 3-5 reps) pre-knee problems with maxes of 320 and 350 respectively.

I probably could've gone higher than 120 lbs for squats when I came back but I needed to "start over" to let the knee catch up. After a month a regular training, I've increased the weights by 30-40 lbs for squats and deads. Feels fine.

To still get a good training effect with the very light weight, I've done a lot of variations of squats that are harder and where you need to reduce the weights. Examples are olympic squats with a pause, slow squats (4sec up and down), and romanian deadlifts, snatch grip deadlifts, deficit deadlifts, etc...

Basically start way lighter than you think. I didn't do one lift over 50% for a month. Do slow variations and pauses so you still get a good training effect.
post #49168 of 57265
Yeah itll take atleast 2 months since i want to get 225 with a triple at the very least. Hope would be 5.
post #49169 of 57265
Quote:
Originally Posted by ridethecliche View Post

Yeah itll take atleast 2 months since i want to get 225 with a triple at the very least. Hope would be 5.


So, you can hit 225 once, right?

post #49170 of 57265
Quote:
Originally Posted by ridethecliche View Post
 

Lol, yeah. I'd rather just go through this. Leg training isn't fun for me without squats and this makes me happy. I'd rather do these than lunges. I'll likely add in lunges in the future again or alternate with these and lunges/split squats to mix things up.

 

My legs aren't ever going to be jacked from lifting. I'm okay with that.

 

I assume that "these" means the hex bar squats/deads? Those can work fine for what it is, but I assume you use very light weights that will most likely not provide enough stimuli.

 

I can understand if you think BFR looks stupid and why you would not like to use it, but it's not dangerous if you are careful the first times. Its effectiveness is pretty much proven at this point.

You actually can get jacked legs.

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