1. Guy says he doesn't have access to a barbell, and whether he should go with the Smith machine or dumbbells.
2. psyck0 says he should find a better gym. he's right
3. You say dumbbell benching is fine. I'm also right
4. psyck0 posts the Jim Wendler quote. a quote that has no context. is he talking about powerlifting? bodybuilding? All strength training? Either way, Jim Wendler saying something does not make it universal canon
5. adytum mentions that dumping the dumbbells can be a strain on shoulders. and dumping a barbell can be a strain on your ribcage. it's not relevant.
That doesn't mean dumbbell = barbell bench press for everyone. I never said it did. What I'm taking issue with is the preposterous notion that a dumbbell bench press is only an assistance exercise. It uses a larger range of motion than a barbell bench press, promotes better shoulder health and is objectively safer if you don't have a spotter.
If you're training to have a big barbell bench press, the barbell bench press is the right exercise for you. If you're training for one of any number of different things, the dumbbell bench press is a fine substitute and often a superior one. It's certainly better than using a smith machine.
Dudes, I tried to lift yesterday and it was probably the worst day of lifting. I got so little sleep so i shouldn't even have lifted, but hey, I'm dumb sometimes. Anyway, the one good part is that the Captain of my College's baseball team offered to lift with me after giving me squat pointers. I guess I don't stay on my heels when coming up. Any tips on fixing that?
Invincible on
3DS Friend Code: 2921-9194-1579
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
It might be worth dropping a few lbs/kilos until you nail your form. Don't get too excited and just use the bar, that's not going to help, but dumping at most 25% of your normal lifting weight in order to nail down a form issue isn't the worst idea in the world either.
Peen, how was Pumping Iron? I've never actually seen it and it's $4.50 on Amazon :whistle:
It was pretty good. The first fiveish minutes sound like gay porn because it's just guy's grunting while they lift while 70s music plays in the background, but once you're past that it's pretty good. The dudes in it are massive and also funny and they do a good job of constructing a narrative around the Mr. Olympia contest.
If it's the 25th anniversary edition it'll have a bunch of good special features about how a lot of stuff in it was staged to help create the story of the movie and how Arnold was basically trying to use it to catapult himself to Hollywood (it worked).
I want to get back into running again, as I haven't done more than 3 mins worth (warm up!) at a time for the past couple of months, and I like when I used to never get winded or anything going up stairs
Ran 1.3 miles at 7.6mph. Then I wanted to die so I walked until the timer hit 15 minutes. I despise treadmills, even if this one does face a huge window.
I want to run outside, but I've never run in cold weather, what would you guys recommend wearing? Underarmor + sweatpants and hoody maybe? Right now it's like 45 F at the hottest part of the day (which is conveniently right after I wake up).
Another month of 5/3/1 down. If I keep this up until September with no resets I'll meet my press goal! Boy is that ever likely!
How do you like the program Duck? What assist lifts are you doing? Could I see your program? I'm figuring out everything getting ready to start 5/3/1 next week, everything looks so light as a start point, it's going to be strange but looking forward to trying it.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
Peen, how was Pumping Iron? I've never actually seen it and it's $4.50 on Amazon :whistle:
It was pretty good. The first fiveish minutes sound like gay porn because it's just guy's grunting while they lift while 70s music plays in the background, but once you're past that it's pretty good. The dudes in it are massive and also funny and they do a good job of constructing a narrative around the Mr. Olympia contest.
If it's the 25th anniversary edition it'll have a bunch of good special features about how a lot of stuff in it was staged to help create the story of the movie and how Arnold was basically trying to use it to catapult himself to Hollywood (it worked).
For 4.50 I'd pick it up.
I'm picking up some secret santa stuff on amazon, I'll throw that in for myself :^:
I want to get back into running again, as I haven't done more than 3 mins worth (warm up!) at a time for the past couple of months, and I like when I used to never get winded or anything going up stairs
Ran 1.3 miles at 7.6mph. Then I wanted to die so I walked until the timer hit 15 minutes. I despise treadmills, even if this one does face a huge window.
I want to run outside, but I've never run in cold weather, what would you guys recommend wearing? Underarmor + sweatpants and hoody maybe? Right now it's like 45 F at the hottest part of the day (which is conveniently right after I wake up).
When I run in the morning it's 55-65, being at the low end when I start and high end when I finish. I run in shorts and t-shirt but I'm still sweating my balls off. Of course, this is because I'm running for an hour.
The first article of clothing I would start wearing during cold weather exercise is a pair of gloves. Running will warm up most of your body, but not your hands.
Hoz on
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited November 2010
When it's down into the single digits, I'm usually in: two pairs of socks, tights, sweatpants, underarmor t-shirt, long-sleeve shirt, reflective jacket, balaclava. And winter spikes for the shoes depending on how much snow.
You can get away with not need the underlayer if it's warmer, but a hat really comes in handy.
Interesting thoughts on using the AMRAP sets of 5/3/1 as indicators of how to change the weight for the next day of lifting. This might be good for people for whom the weights start too low.
I saw that Chad Smith, of Juggernaut Training Systems, over on EliteFTS has a template similar to the 531 that he's working with. He alters his max after each AMRAP set. For every rep over his target reps (on the AMRAP), he adds 2.5# to his max for the next week. This is a fairly common adjustment in autoregged programs (see Supertraining by Siff&Verkhoshansky and also Tsatsouline's Beyond Bodybuilding) This might be the missing piece that many people who have issues with the 531 programming need (whether philosophically or whom just have need of a more dynamic program)
Example:
This week your floating 1RM is 400#
It's your 5's day. 65x5, 75x5, 85xAMRAP
Actual numbers: 260x5, 300x5, 340x12
You're +7 reps. Next week you add 17.5# to your 3s day working max.
3s day numbers:
295x3, 335x3, 380x5
You're +2 reps. Next week you add 5# to your 5/3/1 day working max.
531 Week numbers:
325x5, 365x3, 410x1
I would also go the other direction. If you cannot get your target reps on that last set, you deduct 2.5# from the weight for each rep you miss.
Eventually this will give you a much greater understanding of how these repetitions and 1RMs interact, and should keep you closer to the legit %s in the program, and will also control to volume in a much tighter fashion. I haven't tried this, so there is probably some shaking out that needs to happen.
Using this method will also make the deloading weeks MUCH more important early on.
The 2.5# is just arbitrary. It might work better for some if a different number was used, like +5# for every 3 reps over. Round down.
The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts the cycle at 400 lbs.
Example – 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10)
So, from the last set, five pounds for each rep over six would work out to
(10 reps minus 6) 4 times 5 (five pound for each rep over six) equals 20 (pounds more next workout).
Example (next workout) – 420 x 6, 420 x 6, 420 x 6, 420 x 8.
Many 4-20’s!
Then, by following the same plan – 2 reps more than 6 in the last set equals a 10 lb. weight increase at the next workout.
Chad Smith just very briefly mentions the idea further in an interview with Elitefts. Anyways, I've always been scared off of 5/3/1 since I don't want to start with the weights so low, doing 10+ reps on the AMRAP sets, and this auto-regulation might be a way to avoid that. Food for thought.
Another month of 5/3/1 down. If I keep this up until September with no resets I'll meet my press goal! Boy is that ever likely!
How do you like the program Duck? What assist lifts are you doing? Could I see your program? I'm figuring out everything getting ready to start 5/3/1 next week, everything looks so light as a start point, it's going to be strange but looking forward to trying it.
5/3/1 is good, but sometimes it's hard to tell if you're progressing because you'll increase weight and lose reps. You have to keep solid track and compare + days when they match up. For example, I thought my bench wasn't moving, but I've picked up two reps at 195 over when I started, so I know I'm getting better. The first month definitely throws you for a loop, because I was like "fuck this, I'm gonna push on accessories then" and now I'm slowly backing off on them. 10 pounds a month on the legs adds up.
As for my schedule, I do the accessories slightly differently, but it's not much more volume than he suggests:
Monday:
Press Superset A
Arnold Press 3x10
Pullover 3x10 Superset B
Raise trio
Tuesday
Squat Superset A
Lunges 3x6
Close Grip Curl 3x5 Superset B
Leg Extensions 3x15
Seated Curls 3x15
Thursday
Bench Superset A
Incline Bench 3x10
Bent Over Row 3x10 Superset B
Bench 3x10
Tricep Extension 3x10
Friday
Deadlift Superset A
RDL 3x??? (I've been changing it up a lot, should do x5)
Wide Grip Curl 3x5 Superset B
Hamstring Curl 3x15
21s 3x15
A lot of the accessory work is me playing around with rep ranges and rest times to see what I want to do when I start to work back into a split schedule. 5/3/1 is a solid routine, and while it's probably slower than linear, it's psychologically more satisfying to me because of having to deal with less setbacks.
Very cool, thanks for the posts, good to have a little more reading material on it as well as someone else's plan to compare to. I started with a 5 day a week body building program, almost all iso lifts, and I've added and spread out the big 4 into that, while I've been very consistent about getting things done and I've been lifting big, doing a much more regimented program is going to be a big big change.
Chessboxing909 on
"I will f**kin' beat you into the ground in front of your whole life that I don't get to have." -Nick Diaz
I think I've been set back quite, and it's partially my own doing.
I'm meant to be on a 5+ week, but hayfever has slapped me around like a bitch and I missed my deadlift and press session. I think I'll repeat it next week.
And today I'm remembering what a hangover is like, and why drinking to excess is not something I often do anymore. I have no appetite and have barely eaten all day. Ahhh my precious muscles are catabolizing!
Solvent on
I don't know where he got the scorpions, or how he got them into my mattress.
So I just got home from the meet. It was unreal. So much fun, I'm completely drained but on an amazing high right now.
Meet report:
I've been a steady 103-105kg for the last 3 months or so and was planning on lifting with the 110s. As I had 5-7kg to play with I went nuts with the food yesterday and ate everything in sight. I ate so much fucking food, 90% of it carbs. Then today I turned up and weighed in at 99.7, dropping me down a class to the 100s.
Squat: (Pre-meet goal: 175) Opened with a very shaky 140. Nerves were killing me with the first lift of the day and I had to shamefully grind the hell out of my opener. Nonetheless, I was feeling good so I threw on 160 for my second. Very deep and hit it really easily. Attempted 170 for the third but depth was my undoing. I took it too deep and just couldn't come up out of the hole. I was pretty happy with this considering I haven't trained squat for six weeks through this hip injury.
Here's the successful 160:
Bench: (Pre-meet goal: 120) Opened with 100. Deliberately lowballed this one because my bench technique is pretty shit. I only found out this week that it was a rule I had to keep my heels on the floor throughout (a lot of red lights given for this today). Nailed 100. Nailed 115. Attempted 120 but stalled it 4 inches off the chest.
Deadlift: (Pre-meet goal: 205) I was exhausted by this point and onto my second serving of superpump. Thankfully I absolutely fucking love deadlifting. Opened for an easy 180 and followed it up with an easy 200. An abundance of chalk and a vicious knurling took my grip problems right out of the picture. Put 210 on the bar for the third and absolutely smoked it. I may have had another 5kg in me. Although I hit this in the gym last week I didn't properly lock it out, so I'm called this a PR and I'm bloody happy about it.
210 at lockout:
Leaving me with a total of 485, short of my goal of 500 but I'm not even slightly disappointed. Squat and bench have been tough recently and I was just happy I put some okay numbers on the board. And I was really happy with the dead, it felt fantastic to lock that out and round out the day.
Placings wise, I was second in the junior 100s and second in the open 100s.
I learnt about a million things which I'd love to talk about but I'm too shattered right now. Was lifting on and off from 1.15 to 4.45 and I need beer and sleep. I had an incredible time. Everyone I met was so friendly and encouraging. Even the guys I was in direct competition with, guys I have never even met before, were screaming encouragement at me during the lifts. I was stunned. Met so many great people and had an absolute ball.
Finally, thanks to all of you guys here for the encouragement and support. Special thanks to those of you who convinced me to compete. I wouldn't have even considered it if you hadn't told me it was a good idea and I'm really fucking glad you did.
Anyway, wheat beer, ice cream and a movie for me. May post more tomorrow.
Now you've been bitten by the iron bug, you're addicted. I had to go to a meet to help out a dude, and I was seriously contemplating entering the comp willy-nilly. It's such a great feeling.
I realize they're not overly concerned with how they look. I didn't used to be either. Then I got into shape and felt much better about myself overall. I'm not judging them for not being male models or something; it's just my personal opinion that they oughta take care of themselves.
Shut the fuck up Ham. We have an entire thread dedicated to you talking out of your arse, we don't need another one.
Maybe we should have an SE++ Virtual Meet around the New Year? Everybody takes their attempts at their own gym and puts them on Youtube and we all get to watch each other? Not as good as the real thing obviously, but easier to do. Anyways, if people wanted to do it I would definitely participate.
big l on
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KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
edited November 2010
I could do some outdoor stuff, but my gym doesn't allow cameras.
Thanks guys. Also of balls awesome note were a 610kg total in the 75kg class; several 220kg bench presses; and a completely raw 340kg deadlift (a strongman who entered as a novice and lifted in a t shirt and shorts, also got a raw 180 bench). Didn't get to see the big dog compete properly as he blew out his quad on his 340kg opening squat.
Posts
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
Let's make record. It will look like:
Side A.
1. Tomato Soup
2. Grilled Cheese
Side B.
1. Naptime
It was pretty good. The first fiveish minutes sound like gay porn because it's just guy's grunting while they lift while 70s music plays in the background, but once you're past that it's pretty good. The dudes in it are massive and also funny and they do a good job of constructing a narrative around the Mr. Olympia contest.
If it's the 25th anniversary edition it'll have a bunch of good special features about how a lot of stuff in it was staged to help create the story of the movie and how Arnold was basically trying to use it to catapult himself to Hollywood (it worked).
For 4.50 I'd pick it up.
I want to get back into running again, as I haven't done more than 3 mins worth (warm up!) at a time for the past couple of months, and I like when I used to never get winded or anything going up stairs
Ran 1.3 miles at 7.6mph. Then I wanted to die so I walked until the timer hit 15 minutes. I despise treadmills, even if this one does face a huge window.
I want to run outside, but I've never run in cold weather, what would you guys recommend wearing? Underarmor + sweatpants and hoody maybe? Right now it's like 45 F at the hottest part of the day (which is conveniently right after I wake up).
PS4:MrZoompants
How do you like the program Duck? What assist lifts are you doing? Could I see your program? I'm figuring out everything getting ready to start 5/3/1 next week, everything looks so light as a start point, it's going to be strange but looking forward to trying it.
I love south american ground karate
I'm picking up some secret santa stuff on amazon, I'll throw that in for myself :^:
And once my membership expires, will definitely look into switching up gyms.
The first article of clothing I would start wearing during cold weather exercise is a pair of gloves. Running will warm up most of your body, but not your hands.
You can get away with not need the underlayer if it's warmer, but a hat really comes in handy.
The idea is kind of stolen from Doug Young's training.
Chad Smith just very briefly mentions the idea further in an interview with Elitefts. Anyways, I've always been scared off of 5/3/1 since I don't want to start with the weights so low, doing 10+ reps on the AMRAP sets, and this auto-regulation might be a way to avoid that. Food for thought.
5/3/1 is good, but sometimes it's hard to tell if you're progressing because you'll increase weight and lose reps. You have to keep solid track and compare + days when they match up. For example, I thought my bench wasn't moving, but I've picked up two reps at 195 over when I started, so I know I'm getting better. The first month definitely throws you for a loop, because I was like "fuck this, I'm gonna push on accessories then" and now I'm slowly backing off on them. 10 pounds a month on the legs adds up.
As for my schedule, I do the accessories slightly differently, but it's not much more volume than he suggests:
Monday:
Press
Superset A
Arnold Press 3x10
Pullover 3x10
Superset B
Raise trio
Tuesday
Squat
Superset A
Lunges 3x6
Close Grip Curl 3x5
Superset B
Leg Extensions 3x15
Seated Curls 3x15
Thursday
Bench
Superset A
Incline Bench 3x10
Bent Over Row 3x10
Superset B
Bench 3x10
Tricep Extension 3x10
Friday
Deadlift
Superset A
RDL 3x??? (I've been changing it up a lot, should do x5)
Wide Grip Curl 3x5
Superset B
Hamstring Curl 3x15
21s 3x15
A lot of the accessory work is me playing around with rep ranges and rest times to see what I want to do when I start to work back into a split schedule. 5/3/1 is a solid routine, and while it's probably slower than linear, it's psychologically more satisfying to me because of having to deal with less setbacks.
I love south american ground karate
I'm meant to be on a 5+ week, but hayfever has slapped me around like a bitch and I missed my deadlift and press session. I think I'll repeat it next week.
And today I'm remembering what a hangover is like, and why drinking to excess is not something I often do anymore. I have no appetite and have barely eaten all day. Ahhh my precious muscles are catabolizing!
http://newnations.bandcamp.com
Meet report:
I've been a steady 103-105kg for the last 3 months or so and was planning on lifting with the 110s. As I had 5-7kg to play with I went nuts with the food yesterday and ate everything in sight. I ate so much fucking food, 90% of it carbs. Then today I turned up and weighed in at 99.7, dropping me down a class to the 100s.
Squat: (Pre-meet goal: 175) Opened with a very shaky 140. Nerves were killing me with the first lift of the day and I had to shamefully grind the hell out of my opener. Nonetheless, I was feeling good so I threw on 160 for my second. Very deep and hit it really easily. Attempted 170 for the third but depth was my undoing. I took it too deep and just couldn't come up out of the hole. I was pretty happy with this considering I haven't trained squat for six weeks through this hip injury.
Here's the successful 160:
Bench: (Pre-meet goal: 120) Opened with 100. Deliberately lowballed this one because my bench technique is pretty shit. I only found out this week that it was a rule I had to keep my heels on the floor throughout (a lot of red lights given for this today). Nailed 100. Nailed 115. Attempted 120 but stalled it 4 inches off the chest.
Deadlift: (Pre-meet goal: 205) I was exhausted by this point and onto my second serving of superpump. Thankfully I absolutely fucking love deadlifting. Opened for an easy 180 and followed it up with an easy 200. An abundance of chalk and a vicious knurling took my grip problems right out of the picture. Put 210 on the bar for the third and absolutely smoked it. I may have had another 5kg in me. Although I hit this in the gym last week I didn't properly lock it out, so I'm called this a PR and I'm bloody happy about it.
210 at lockout:
Leaving me with a total of 485, short of my goal of 500 but I'm not even slightly disappointed. Squat and bench have been tough recently and I was just happy I put some okay numbers on the board. And I was really happy with the dead, it felt fantastic to lock that out and round out the day.
Placings wise, I was second in the junior 100s and second in the open 100s.
I learnt about a million things which I'd love to talk about but I'm too shattered right now. Was lifting on and off from 1.15 to 4.45 and I need beer and sleep. I had an incredible time. Everyone I met was so friendly and encouraging. Even the guys I was in direct competition with, guys I have never even met before, were screaming encouragement at me during the lifts. I was stunned. Met so many great people and had an absolute ball.
Finally, thanks to all of you guys here for the encouragement and support. Special thanks to those of you who convinced me to compete. I wouldn't have even considered it if you hadn't told me it was a good idea and I'm really fucking glad you did.
Anyway, wheat beer, ice cream and a movie for me. May post more tomorrow.
And you are rocking the shit out of those socks.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
My goal is to strengthen my screwed up back enough that I can actually do a deadlift without having to crawl home.
I was feeling down from the sheer amount of tedious exercises I had to do to fix my shit, but now I'm all pumped again.
STEAM
PS4:MrZoompants
Now you've been bitten by the iron bug, you're addicted. I had to go to a meet to help out a dude, and I was seriously contemplating entering the comp willy-nilly. It's such a great feeling.
...Really?
Maybe my New Year's resolution will be to have a 400 lb. squat like the big boys...
I love south american ground karate
What could possibly go wrong?