Well at my 180lb, after faffing around and not focusing very much, I did manage a deadlift of 225, 5x5. I did manage 7 x 225 the other day, which is getting me closer to an average DL estimated 1 rep max of 300lb for my weight, which is par right?
PSA: doing 10 minutes of lightweight aerobics followed by 10 minutes of foam rolling in front of two squat racks will go a long way towards me hating you.
Just ask them politely if they can move, what's the worst that could happen?
And there's no real par for strength, get as strong as you can get. 2/3/4 plates for bench/squat/deadlift is a reasonable benchmark for "strong for a normal person" but progress is what's important. As long as you're getting stronger you're doing it right.
Well this sucks. I broke my hand at a concert a week ago and have to take a few months off to heal. I just got a 5 plate deadlift too. On the level of 1-small child, how weak am I going to be when I can start working out again?
What kind of broken hand? How casted up are you?
It’s a boxer’s fx, basically the bone under my pinky. My forearm to fingers on the left side are entirely immobilized (and stinky). Did some experimenting and I’m basically down to machines that don’t need me to grip anything. And lots of right-handed curls.
Dead Legend, just wrap my forearm over the bar for squats? How can I modify this and not break myself further?
Well this sucks. I broke my hand at a concert a week ago and have to take a few months off to heal. I just got a 5 plate deadlift too. On the level of 1-small child, how weak am I going to be when I can start working out again?
What kind of broken hand? How casted up are you?
It’s a boxer’s fx, basically the bone under my pinky. My forearm to fingers on the left side are entirely immobilized (and stinky). Did some experimenting and I’m basically down to machines that don’t need me to grip anything. And lots of right-handed curls.
Dead Legend, just wrap my forearm over the bar for squats? How can I modify this and not break myself further?
Assume a wide grip on the bar and letyour cast rest on top
Or front squat and just cross your arms over the bar
Or find a place that has a safety squat bar
Or just leg press and do glute ham raises until you get your cast off, it’s not the end of the world.
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
Took a week off after the month long squatting ended.
Yesterday went ahead and did reverse hypers for 15’s, HBDL for 5’s,military press and superset chins with ghr’s and I’m a teensy bit sore in my backside
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
First deadlifting session in a month. Program called for 140kgx8x3. However I felt strong so decided to push it (push it real good). Ended up hitting a 5 plate lift (220kg) for a relatively easy single. Did some back of sets and then hit the programmed sets
First deadlifting session in a month. Program called for 140kgx8x3. However I felt strong so decided to push it (push it real good). Ended up hitting a 5 plate lift (220kg) for a relatively easy single. Did some back of sets and then hit the programmed sets
8.34 metric tonnes, dude that's nearly FOUR Range Rovers!
The approximate five-month plan is going to be boring linear progression -> linear progression with more rep and lift variation -> weekly periodization with 4x/week power cleans. Get those hips strong and fast before starting my long runs at altitude. We'll see.
Week 4 of Coan-Philippi, six triples with 305 and timed 90 second rest periods I'm pretty spent. Not knocked out dead but that was pretty hard. I'm planning to pull over four by the end of the year and that seems realistic, maybe?
ah hm, so i haven't been in here in forever for good reason (it's that i haven't exercised in forever)
but i need to get back on it
part of the reason i booked a snowboarding trip end of jan was now i have to at least get some kind of lifting routine back in for the next 2 months so it's not an abysmal experience
i'll be in here more just for communal accountability and support
Week 4 of Coan-Philippi, six triples with 305 and timed 90 second rest periods I'm pretty spent. Not knocked out dead but that was pretty hard. I'm planning to pull over four by the end of the year and that seems realistic, maybe?
If you're doing six triples at 305 I bet you have it in the tank for 4 plates.
Well, got through a workout today. Felt like absolute shit, but managed 2 sets of squats, 2 sets of bench and 2 sets of rows. I tried pendlay rows and immediately my back started screaming, so I'm guessing those are just out of my life now. Going to try and do this again tomorrow, maybe add a separate hamstring exercise. Hopefully in a few weeks my body will at least be able to move properly again.
Pendlay rows suck anyway, no big loss :P
Glad you're back, hope it gets better
Back on 5/3/1, just finishing up a first cycle. Figured out that if you do enough volume with BBB and accessories, 5/3/1 actually does have enough volume and is a great program.
At this point it's more about the fact i gotta like... build up the elbow resistance.
The downside of zerchers is that they make you look like the world's worst junky. I look like I just spend hours smackin my arm trying to pick out a vein but just can't find the place to stab.
I don't even think I could hold 110kg in a zercher squat position, let alone do 5x5
Ha I continue my reign as worst scientist, i'm stuck on them freedom units, so like half what you're thinking. The hope is to get to maybe get it to 200lbs but that's 6 weeks of uninterrupted progression away
At this point it's more about the fact i gotta like... build up the elbow resistance.
The downside of zerchers is that they make you look like the world's worst junky. I look like I just spend hours smackin my arm trying to pick out a vein but just can't find the place to stab.
Get some cheap elbow sleeves if you’re that committed to zerchers
diablo III - beardsnbeer#1508 Mechwarrior Online - Rusty Bock
+1
KakodaimonosCode fondlerHelping the 1% get richerRegistered Userregular
Do what we do for Atlas stones. Shave your forearms and wrap them in athletic tape.
0
Donovan PuppyfuckerA dagger in the dark isworth a thousand swords in the morningRegistered Userregular
Squats yesterday. Main sets and jokers went well, went for some variations on my BBB sets with mini bands around my knees and ankles. Definitely a way to get some different muscle activation. Feels like I put a couple inches on my hips overnight
Posts
And there's no real par for strength, get as strong as you can get. 2/3/4 plates for bench/squat/deadlift is a reasonable benchmark for "strong for a normal person" but progress is what's important. As long as you're getting stronger you're doing it right.
It’s a boxer’s fx, basically the bone under my pinky. My forearm to fingers on the left side are entirely immobilized (and stinky). Did some experimenting and I’m basically down to machines that don’t need me to grip anything. And lots of right-handed curls.
Dead Legend, just wrap my forearm over the bar for squats? How can I modify this and not break myself further?
Assume a wide grip on the bar and letyour cast rest on top
Or front squat and just cross your arms over the bar
Or find a place that has a safety squat bar
Or just leg press and do glute ham raises until you get your cast off, it’s not the end of the world.
Start out light obviously and test the waters
A few weeks in a cast isn’t a big deal but no reason to set yourself back recovering from your injury.
Yesterday went ahead and did reverse hypers for 15’s, HBDL for 5’s,military press and superset chins with ghr’s and I’m a teensy bit sore in my backside
E: Hex bar!
Then you have Sorinex calling it the double handle diamond bar
Then I remembered last time I saw one it disappeared after a week.
Steal the trap bar! Then you'll always know where it is!
8.34 metric tonnes, dude that's nearly FOUR Range Rovers!
The approximate five-month plan is going to be boring linear progression -> linear progression with more rep and lift variation -> weekly periodization with 4x/week power cleans. Get those hips strong and fast before starting my long runs at altitude. We'll see.
but i need to get back on it
part of the reason i booked a snowboarding trip end of jan was now i have to at least get some kind of lifting routine back in for the next 2 months so it's not an abysmal experience
i'll be in here more just for communal accountability and support
If you're doing six triples at 305 I bet you have it in the tank for 4 plates.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Glad you're back, hope it gets better
Back on 5/3/1, just finishing up a first cycle. Figured out that if you do enough volume with BBB and accessories, 5/3/1 actually does have enough volume and is a great program.
I’m sorry they had to amputate your arms.
As it turns doing 85% triples on bench the day after OHP and back is a bad idea.
The downside of zerchers is that they make you look like the world's worst junky. I look like I just spend hours smackin my arm trying to pick out a vein but just can't find the place to stab.
Ha I continue my reign as worst scientist, i'm stuck on them freedom units, so like half what you're thinking. The hope is to get to maybe get it to 200lbs but that's 6 weeks of uninterrupted progression away
Get some cheap elbow sleeves if you’re that committed to zerchers
Yeah somebody's gonna tear a pec...
Wait till you outright fail a set and feel like you're all outa gas then come back for two totally clean sets.
It’s not as bad as the last time