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When the bar comes off your chest... don't stop [Weightlifting thread]
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Did I mention he's been a salesman for 30 years?
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If you're serious about your results, you need to talk to your family about it and be clear about what you're doing and what you expect of them. Otherwise they're (apparently) going to be serving up cookies and whipped cream without thinking they're doing anything wrong.
Professor Snugglesworth, there are a lot of ways to go about achieving your goals. I am of the opinion that you should focus on setting some strength/conditioning goals and eating healthier. The aesthetics will follow. Form follows function, and all that.
Diet:
At this point, too much detail is your enemy. Don't worry about macronutrients just yet; just focus on eating less processed food. No more oreos. No more soda. Eat real things; stuff that grows on trees or runs, swims, and flies. Aim for about 1g of protein per pound of bodyweight. You don't have to be OCD about avoiding crap, but don't make it a habit. Cut down on alcohol, if you drink.
Conditioning:
Set a goal and work towards it. If you achieve your goal of, say, being able to run up hills and walk down them for a half hour without taking a break, you'll be in good shape. And you'll look the part. Other fine goals: double the number of pool laps you can do in 20 minutes, do 100 burpees in 5 minutes, or double the distance you can farmer's walk 100-300lbs in 5 minutes. I'm just throwing these out there; do whatever you feel like.
Strength:
Same idea with strength. Figure out roughly how much you can squat (no need to find your one rep max, finding your top triple would probably be safer) and try to add a hundred pounds to it over time. Same with deadlifts, some sort of press, some sort of row. If after a year you're squatting and deadlifting 100lbs more than you are now, and you've added 50lbs to your bench and weighted chins (or whatever), you're going to look different. No way to avoid it.
As for sets and reps, there are too many schemes to count. You could simply work up to 3 top sets of 5 and once you are able to do all 3 sets, increase the weight next time. Keep it simple. If you stall (everyone stalls), reset the weight 10-20% and try again.
Someone tell me some magic words to help me actually progress on this lift. I think I'll reread the SS section about it and go watch some videos. And next time maybe I'll talk to the guy who runs my gym and see if he can give me some form tips.
squat/deadlift (250x3x5/255x2x5)
press/bench press (100x3x5/150x3x5)
planks and leg raises, sometimes crunches
bodyweight push-ups/pull-ups (3x35/3x5)
Sometimes I swap out the deadlifts for power cleans for variety.
edit: stuff in front of the slash is what I do on my "A" day, stuff behind it is my "B" day, MWF
Which left me grinning after what started out as a mediocre (at best) workout.
Just my two cents but I'd add some kind of row, either barbell or dumbbell.
Edit: Also this is probably one of those no duh things but a couple days of shoulder dislocates and band pull aparts have my shoulders feeling like a million bucks, not crackling or randomly popping or anything. There might be something to this stretching and warmup stuff.
Wait, I just did it. No shoes though. Whatever, I'll take it! Of course, when I was 22, I could put my palms flat on the ground with bent elbows, and that isn't happening right now.
I used to do bent-over barbell rows, but I cut them when I cut my lifts down from 6 to 2 a workout. Maybe I'll throw them back in there, I don't think I need to focus as hard on the sit-ups/push-ups, I already have enough for a decent score with the Army fitness test.
...and then you dropped the bar on your face.
If your grip fails on press, you have the option of getting out the way. It's not mandatory, but the option is there.
I AM BULKY BULKOLISIS.
-Pedro Sauer BJJ scientist-
A mongolian flag has recently been mounted on the wall above one of our squat racks. Pretty boss little additon.
which is pretty impressive
Still, can't break the 105/110 area.
Now I bust a whopping 9kg for 15x3
Bench is still whatevers. Squats are fun now. Gotta do a lot of snowboarding during the winter so my legs need that weight lifting. Feels good man.
xbl gamertag: sublunary
It's going to be a series, I'm not sure how regularly he'll do it since his main focus is brazilian jiujitsu but when there's an update I'll be sure to post it for you guys. Cuz I love this thread almost as much as I love good food. PA Bigmen!
I AM BULKY BULKOLISIS.
-Pedro Sauer BJJ scientist-
Ugh.
Both times this week I deadlifted, people were in the rack already (and I'm lazy and don't want to have to set up the bar on the floor somewhere, my gym is crowded with stuff), so I benched first, then DLed, and bluuuurg. Still hit my goals though, I just felt more spent afterwards.
Note that comments are disabled, wish I could have seen what was posted before they turned them off.
Good luck buddy. May all your lights be white
And your face beet red and scary
And in regards to cardio, would it be better to do both strength and cardio on the same day, or split them so it's one day weights, next day cardio, and so on?
I know the routines, I'm just wondering how many sets and variation I should do each day. Do I also only do different exercises each day, or repeat the same processes?
I'm also looking to see if there's a spare bike available, though that just leads to a further question of how much I should be peddling, how intensely, whether my butt should be off the seat, etc.
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Happy 60 b-day to her
Good turkish get-up (and I don't mean the clothes)
those things swing down to her knees!
I am, I am! This coming sunday I shall prove my worth.
I've also decided to set some goals/New Year's resolutions for what I should be able to do in 365 days.
In one year I want to be able to squat at least 405lbs (+100lbs from current max), bench at least 325lbs (+100lbs from current max), and deadlift at least 425lbs (+75lbs from current max).
The day after my meet (and tell me if it's a good idea to start the day after, or if I should wait a day), I'm going to start 5/3/1 with the Boring But Big template. I'm also trying to gain weight because I want to be in a higher weight class and, hell, who doesn't like being a bigman.
I wonder if 100lbs is too low an expectation for an entire year? It's obviously hard to judge, depending on many factors and not limited to whether or not said person is reaching their peak physical prowess. I also want to throw a Summer cut in there somewhere, and I don't really know how to go about that so I might just try to persevere through 5/3/1...shouldn't be more than 3 cycles if I can do it like my last cut.
I think that 100lb on the squat is a good goal to set. It gives you a nice round figure to reach and allows for time to adjust if things aren't going your way. Plus, it doesn't really matter if you hit it sooner than later does it?