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Discussion in 'Health & Body' started by Eason, Dec 20, 2009.
There's still more than enough time to make it happen, just be smart and consistent with the cut and you'll get results.
Squats were broken into 12-15 rep sets as necessary, trying to do them reasonably quickly. Deadlifts in the 8-10 range. It was hard but not ridiculous. I'd think most people would be capable of doing that sort of volume with ~60% of 1RM. I love doing weird rep schemes, it does good to alter the stimulus from time to time, instead of doing 5rep sets everyday.
Also, 1RM calculators don't really work with higher reps. Higher reps start testing a different energy pathway which might not be as well-developed in a lot of people who lift, but I do have very good muscle endurance and recovery. It's a power versus strength thing.... being able to do a large volume of work in less time as opposed to outright strength. i.e. seeing who can bench a higher 1RM, and then seeing which of us can do more 185lb reps in 5 minutes, could yield a different winner. Both are worthwhile endeavors, just different strokes for different folks.
try pausing the bar on your chest since you will probably be weak coming out of the bottom if this is your first time benching with the full ROM. took me a long time and a lot of swallowed ego to do paused bench but i'm happy i did.
So, I told the local gym owner I wanted a membership, but didnt want to be roped into a contract as I didnt know when Id be leaving town. So he gave me a key for free week membership, and I havent seen him there since. (On a nocturnal schedule here) This was back in June, so I think it'd just be awkward to finally start paying now. Hmm. Sometimes a home workout of pushups/dips/situps/pullups is good though.
another comment on 5/3/1 - on the 531 week, last set of squats, i was supposed to do 155 for max reps. pretty light, but i've been doing them paused and ATG and my form is finally consistent. after 155x10, i decided to keep testing my 1rm after that. 185 flew up, 205 flew up, and i crushed 225 paused, ATG after never squatting higher than 155. i had some minor good-morning-ing on the way up, but it was still a good lift. granted, i only did it for one rep, but considering how long i had grinded on the SPBR to hit 225x1, this was quite a surprise. i know wendler outlined in his book how training underneath your max can result in higher 1rm's without training at them, but it was almost shocking to see how easy it was. also, when i was squatting 225 in january before i hurt myself, i was 10lbs heavier and considerably higher bf% - i'm now lighter, leaner, and it feels much easier. now i'm kind of sad i didn't go for more 1rm's on my bench and DL days to see what i'm "really" capable of.
lesson learned: train with less ego, and focus on doing things right - ie. form, proper assistance choice/volume/intensity, diet. and expect more from yourself... you might really be surprised.
+1, right on!
I go do 3-4 km easy in my single racing kayak. Flushes out pretty much everything I train. So basically, yes. Or go swim a bit if its old outside.
Re: 120 reps of squatting: I'm doing a month of GVT, and almost passed out after doing 10x10 squats with a baby weight, supersetted with ghr's
Some local guy bought out a fitness club and had a bunch of stuff in his garage. Picked up a commercial-grade Bodycraft power cage and a bench last night for about two bills.
^nice pick up
Injured myself on Thursday
This is my first injury in a long time, and possibly my most serious (bearing in mind that all of my past injuries were minor), but I haven't been to the doc yet. I was bench pressing, performing a 5 x 5 routine with 227lbs. On the last set, the last rep, about 2/3 of the way down I felt and heard something "tear" in my left pec, sort of in the area where it connects to my shoulder. My spotter wasn't very strong, so I had to help him lift the weight up - but didn't experience as much pain as you would think. This is the first time I've actually been aware of an injury when it happened, which may give light to it being more severe. It's definitely in the chest and not the shoulder, so I guess that's a good thing. Iced it as soon as I got home. It isn't giving me any resting pain, but I suspect that I'm going to have to eliminate 80% of upperbody work until it heals - which I presume to be a good 6 weeks.
Seeing the doc myself this week. Going to need a referral for a sports specialist or something. I was getting a lot of hip flexor pain from squats / hiking.
Do you have full range of motion? Any pain when you move your arm in a specific manner?
dude is ripped, but kinda looks anorexic
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