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Search results
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How many meters did you row/erg today?
Think of the aerobic:anaerobic:strength paradigm as a venn diagram where when any one circle increases it will overlap the other two more and more. The total area of the diagram doesn't get much bigger as one singular circle overlaps more however, if the other circles start to expand then the...- LM16
- Post #562
- Forum: Health & Body
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Online Training/Nutrition Consulting
Wanted to share an update with one of my clients! Lifts (3RM): Bench: 75 lbs. to 115 lbs. Squat: 115 lbs. to 165 lbs. Deadlift: 135 lbs. to 195 lbs. Weight/Body fat: Week 0: 150 lbs./16% Week 12: 163 lbs./16.3% Some great results here and keep on going. Really got his technique...- LM16
- Post #4
- Forum: Health & Body
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Random health and exercise thoughts
Not all protein is the same. Bioavailability differs significantly based on source. This is just one reason why Soy isn't nearly as an effective protein - poor bioavailability, not a complete protein, phytoestrogens are reasons too. Steak is always the better option. I've run experiments...- LM16
- Post #18,855
- Forum: Fitness and Exercise
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Random health and exercise thoughts
They make firmer foam rollers ya know. I've got a stick and a few different densities of foam rollers. I've got your typical black foam roller, some PVC piping used as a roller, and then I went and got a rumble roller which has rubber spiky nubs on it as well as being much firmer. The stick...- LM16
- Post #18,751
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Most of the Russian/Eastern bloc manuals prescribe a lot of sub-maximal work to cause adaptation. You don't HAVE to have max effort work to progress in your max though I would say it's necessary for peaking. Depending on which smolov/shieko/whatever other Russian cycle you're running you'll...- LM16
- Post #18,750
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Just google. There is a spreadsheet around with most of the major templates that are self-calculating with some inputs on the last tab. I've got it on one of my external hdd if you can't find it.- LM16
- Post #18,720
- Forum: Fitness and Exercise
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Random health and exercise thoughts
One of my teammates fainted at his last meet on his second attempt squat. He got shot out like a cannonball from underneath the bar luckily.- LM16
- Post #18,685
- Forum: Fitness and Exercise
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Random health and exercise thoughts
It takes me almost 8 sets just to warm up and at times may be hitting as many as 15 total sets. On days where I'm focusing on work capacity I'll do 25 sets of 2 box squats against the clock. Hell my squat crew will use the monolift for 2 hours if the group is big. Luckily we have 2 monos and...- LM16
- Post #18,628
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Well hope everyone had a great weekend and got some training in. I had 700 lbs on my back for the first time and took it for a ride. Didn't hit depth (my back flared up about half way down so I came back up early) but it didn't crush me and I handled the weight. Good to know that my...- LM16
- Post #18,598
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Again unless they were dictating all factors outside that could affect health indicators - which unless they have them under lock and key and even then that would make for negative health indicators due to the increased stress of being imprisoned...then it is very likely that variables were not...- LM16
- Post #18,516
- Forum: Fitness and Exercise
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Random health and exercise thoughts
I was using VO2 max and work capacity as just two examples. The point I'm trying to make is that someone that does not have the ability to adapt at all to it's environmental stresses will not survive, this is the case in nature just as it is in humans. There will be some sort of adaptation...- LM16
- Post #18,506
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Put your carbs where you need them. There are many different ways to bulk, and variable carb levels to do it on. A lot of that is individual, if you don't respond well to a lot of carbs then simply up the fats and lower the carbs to hit your caloric levels.- LM16
- Post #18,503
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Eh, I'd say you're skinny enough to bulk. Key word being skinny. You don't need to be sub 8% bodyfat to actually warrant "bulking". That seems to be the new internet belief of the week. I'm not saying get fat, you can probably maintain your bodyfat level and continue to add size for quite...- LM16
- Post #18,500
- Forum: Fitness and Exercise
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Random health and exercise thoughts
I doubt the studies you've read about being non-responders is controlling variables in the least. "They did aerobic activity" "They did not lose weight" "Therefore they are exercise non-responders" Besides the fact that their VO2 max went up, their work capacity increased, and various...- LM16
- Post #18,497
- Forum: Fitness and Exercise
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Random health and exercise thoughts
No. Some people are just morons about their training, nutrition, and lack the ability to be consistent. "I'm a non-responder" "How often do you train?" "Well I took the last 3 months off but before that I was going 2-3 times a week and now I'm going 5x a week" Then the cycle repeats.- LM16
- Post #18,488
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Weighted planks are a good place to start. You don't have to feel a terrible burn for something to be working kind of like gonorrhea - doesn't have to burn to still be transferable. Core strength can absolutely limit your big lifts - right now mine is limiting my deadlift. Once you can...- LM16
- Post #18,363
- Forum: Fitness and Exercise
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Random health and exercise thoughts
To be fair, an improved grip can improve every lift not just deadlift. So having grip being a limiting factor is something that even those not competing in powerlifting might at least consider bringing up to par so as to improve their overall self. Even if you don't hook grip, a stronger grip...- LM16
- Post #18,358
- Forum: Fitness and Exercise
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Random health and exercise thoughts
Squatted 615 yesterday with a giant camber bar. Came up quick and had lots more in the tank which is good to know. Going back to 5's for the next few weeks looking to do 3x5 with 525, 535, 545, 555, then moving to 3x3 with 565, 575, 585, 595. Bars may change between camber, buffalo bar, and...- LM16
- Post #18,325
- Forum: Fitness and Exercise
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Random health and exercise thoughts
For me personally, I send out a weekly spreadsheet with the training program as well as a nutritional spreadsheet. They will fill the training out each week giving comments rating the perceived exertion level (scale of 1-10) and making note as to whether anything was unaccomplished. They also...- LM16
- Post #18,242
- Forum: Fitness and Exercise
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Random health and exercise thoughts
I absolutely agree with the later part. And you're right in that there are many ways to approach meet prep - I'm simply thinking back to my first meet - and even as someone who had been competitive in other sports at the international level and university level I don't think I was more nervous...- LM16
- Post #18,160
- Forum: Fitness and Exercise