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Lifter's Lounge
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H1N1 Offline
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Post: #4426
RE: Lifter's Lounge
(09-01-2018 08:25 AM)scorpion Wrote:  Unless you have extremely robust genetics (particularly your joints) and obsessively strict form, lifting more than 3-4 times per week is very likely going to lead to injury. This is especially true if you're natural and over the age of 27 or thereabouts. You may think that you're the exception, and that might be true. But it probably isn't. Injury prevention and gym longevity should be every intelligent lifter's first priority. Trying to eke out miniscule extra gains with additional gym time at the expense of recovery is not a good long term plan. It will catch up to you, and probably sooner rather than later. I personally find three days a week with an alternating A and B split (i.e. ABA one week, BAB the next) to be a good balance between frequency and long term injury prevention.

I have found this to be true. I turned 29 recently, and the past 8 months or so I've had a few very minor niggles start to appear. I was lifting regularly, hard, 6 days per week on average. I was pretty good on form, and thought I was modulating things ok. But the reality is, even with 10 years lifting experience, I simply don't have the frame for regular heavy lifting. I've cut back to 3 days/week, and the issues have gone away.

I also recommend a weekly sports massage if your budget allows. I've been getting one weekly for the past two months and it has really made a big difference to how I feel. My appearance hasn't suffered at all for cutting back my training, nor has my strength particularly.
09-04-2018 07:10 AM
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sterling_archer Offline
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Post: #4427
RE: Lifter's Lounge
Scorpion, you are a fan of A/B exercises alternating routines, which is also the thing I am currently doing. What is your routine?
09-04-2018 10:12 AM
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Post: #4428
RE: Lifter's Lounge
I'm 34 and can handle 4 days a week okay but anything more and I start to feel it in my joints too much, usually shoulders and elbows. The older I get the more limited I am with regards to what exercises I can do pain free as well, so I just stay away from anything that causes pain.
09-04-2018 12:14 PM
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Post: #4429
RE: Lifter's Lounge
(09-04-2018 10:12 AM)sterling_archer Wrote:  Scorpion, you are a fan of A/B exercises alternating routines, which is also the thing I am currently doing. What is your routine?

Workout A:
Standing overhead press: 5x5
Elevated pushups 4xF, supersetted with leaned forward dips (target pecs) 4x15
Bent-over Row: 5x10
Upright Row: 3x20
Lateral raises: 3x10
Bicep curls: 3x10
Tricep kickbacks: 3x10

Workout B:
Squats: 5x10
Deadlifts 2x5
Shrugs: 3x30
Wide grip pullups: 5xF
Leg raises: 3x10

Notes: I sometimes vary rep ranges depending on how I'm feeling but that's the most common version. You might think that throwing in pullups and shrugs on lower body day would mess with upper body recovery but I've never had an issue with it since going to this split. I keep a slow cadence on reps to maximize time under tension, especially important for squats and bent over rows on the negative. The upper body accessories are done with moderate/light weight with very slow reps and very strict form. I don't ever try for one-rep maxes. I think they're terrible for the joints long-term and an invitation to injury. Any joint pain should be addressed immediately in proactive fashion: rest & rehab as needed, then figure out the aggravating exercise and either correct the form issue or find a substitute exercise that doesn't result in joint pain. You can do this entire program with just a power rack with a dip attachment, so it's particularly suited for home/garage gyms.

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09-04-2018 11:46 PM
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doc holliday Offline
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Post: #4430
RE: Lifter's Lounge
(09-04-2018 07:10 AM)H1N1 Wrote:  
(09-01-2018 08:25 AM)scorpion Wrote:  Unless you have extremely robust genetics (particularly your joints) and obsessively strict form, lifting more than 3-4 times per week is very likely going to lead to injury. This is especially true if you're natural and over the age of 27 or thereabouts. You may think that you're the exception, and that might be true. But it probably isn't. Injury prevention and gym longevity should be every intelligent lifter's first priority. Trying to eke out miniscule extra gains with additional gym time at the expense of recovery is not a good long term plan. It will catch up to you, and probably sooner rather than later. I personally find three days a week with an alternating A and B split (i.e. ABA one week, BAB the next) to be a good balance between frequency and long term injury prevention.

I have found this to be true. I turned 29 recently, and the past 8 months or so I've had a few very minor niggles start to appear. I was lifting regularly, hard, 6 days per week on average. I was pretty good on form, and thought I was modulating things ok. But the reality is, even with 10 years lifting experience, I simply don't have the frame for regular heavy lifting. I've cut back to 3 days/week, and the issues have gone away.

I also recommend a weekly sports massage if your budget allows. I've been getting one weekly for the past two months and it has really made a big difference to how I feel. My appearance hasn't suffered at all for cutting back my training, nor has my strength particularly.

Try being 50 and lifting heavy. I go 3 days/wk max and I like to lift heavy most of the time because I like how I feel and look by going heavy but it is tough on the joints. I've definitely had to mix in a lot more of lighter and moderate reps these days. Preserving your joints and lower back is no joke. I do find that I can get in some nice gains by mixing everything up but there is nothing like stacking 250lbs on the bench in the power rack and grinding out 5 reps. Wish I could do that regularly like I was doing not too long ago but it has gotten tougher for me to do. Less is more sometimes though and I'm learning the art of self preservation in the gym.
09-05-2018 12:11 AM
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Post: #4431
RE: Lifter's Lounge
My first post in this section.

After a long layoff due to new child, I now have time to be back in the gym.

I’m doing ok, almost squatting my weight, around 90kgs, slightly less on the bench.

I wan to get these up over my weight over time but skiing requires special blend of what you might call ‘endurance strength’ and agility so can’t bulk up too much or it restricts my movement and reactions.

One new thing for me is the deadlift. I’ve had a weak back for years and always get back troubles in the season. Started today, can’t believe how weak my back is. Can only do around 5x30kg. So weak.

Something to work on, hopefully it will help.
09-05-2018 04:32 AM
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sterling_archer Offline
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Post: #4432
RE: Lifter's Lounge
I like your routine Scorpion.
It seems you manage to get enough volume without doing large number of exercises. Since you dont have them too much per day, you are probably also saving time with how long your workouts are. You finish them in little over an hour am I right? I also see that you substituted bench with pushups and dips, which I remembered you talked about several times before. One thing that wouldnt work for me in this routine are upright rows. They feel too weird for me and I think I dont have necessary mobility for them.

P. S. This routine, with minor modifications might be what I will do after current one. Not sure yet.
09-05-2018 05:54 AM
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Post: #4433
RE: Lifter's Lounge
Just took a whopping 3 weeks off due to surgery and travel. Going to hit the gym today and hit some weights in a very reserved fashion and see how it feels. There will always be setbacks, but as long as you get back on the wagon and push on, you can still continue to improve and pick up where you left off.

Will likely hit the big 3 today but work up to 75% then do conditioning.
09-05-2018 10:27 AM
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scorpion Offline
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Post: #4434
RE: Lifter's Lounge
(09-05-2018 05:54 AM)sterling_archer Wrote:  I like your routine Scorpion.
It seems you manage to get enough volume without doing large number of exercises. Since you dont have them too much per day, you are probably also saving time with how long your workouts are. You finish them in little over an hour am I right? I also see that you substituted bench with pushups and dips, which I remembered you talked about several times before. One thing that wouldnt work for me in this routine are upright rows. They feel too weird for me and I think I dont have necessary mobility for them.

P. S. This routine, with minor modifications might be what I will do after current one. Not sure yet.

The upright rows are the least important of the accessories and could be cut out entirely. I don't have an issue with them, but I only do them with 135, slow reps and partial range of motion to protect my shoulders. Again, joint health should be the priority. If you can feel any exercise aggravating your joints either modify it (i.e. partial ROM, lower weight) or throw it out entirely and find a replacement to work the same muscle group.

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09-05-2018 12:05 PM
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Post: #4435
RE: Lifter's Lounge
Been doing some running lately.first day after a run i woke up and my thighs were sore and the front of my foot (where it bends) is sore also.
09-07-2018 12:10 PM
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Post: #4436
RE: Lifter's Lounge
Been doing some running lately.first day after a run i woke up and my thighs were sore and the front of my foot (where it bends) is sore also.
09-07-2018 12:51 PM
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Post: #4437
RE: Lifter's Lounge
Started doing squats again after taking time off from them. Went out afterwards and noticed an immediate mood boost. Felt more relaxed & social. Gonna keep this up and see how it goes. I hear working leg muscles is important for overall muscle growth and natural T production.
09-09-2018 08:27 PM
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General Stalin Offline
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Post: #4438
RE: Lifter's Lounge
Your leg muscles and overall posterior chain are the largest muscles in your body. Getting blood to them and stimulating them will have a big (positive) effect on you.
09-09-2018 11:35 PM
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Post: #4439
RE: Lifter's Lounge
Did both squats and deadlifts yesterday and oh fuck never felt that great before. Crawl back home, chow down some steaks and collapse to bed at 8pm. Woke up around 11pm, get some work done and go back to bed at 2am.

Question: is this kind of intermittent sleep ok for body recovery? Because I did get 9h of sleep last night but I miss the "best" sleeping window of 11-2am. Woke up this morning a bit heavy but feeling good though.

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09-13-2018 04:28 AM
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Post: #4440
RE: Lifter's Lounge
I read Fuckarounditis article by Berkhan long time ago, and I read it again when it was recently linked on this forum. Since I read it, in these last couple of weeks I came to an conclusion. Over 95% of gym goers in my gym suffer from severe fuckarounditis. There is literally no other explanation for behavior displayed in my gym. Symptoms I observed:

- not tracking workouts (people do it in the head)
- asking coaches what is their next exercise (coaches have several clients who constantly ask what is their next exercise in a row, sometimes what is the weight they should do)
- talking and socialising too much
- there is no real hard work, grunting, excessive sweating (maybe even swearing) except me of course haha
- not increasing weights over the weeks (when you observe same people for long time, you can remember what weights are they using, especially if you work while they rest)
- not having basic knowledge of progression and programming
- not having basic nutritional knowledge (one dude started months before me, he didn't gained a millimeter of muscle whole this time)
- coaches being ignorant regarding plethora of things

Anybody noticed same/similar things in their gym?
(This post was last modified: 09-13-2018 02:20 PM by sterling_archer.)
09-13-2018 02:19 PM
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kaotic Offline
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Post: #4441
RE: Lifter's Lounge
(09-13-2018 02:19 PM)sterling_archer Wrote:  - not tracking workouts (people do it in the head) Absolutely, people have phones and should at least use apps to track shit.

- asking coaches what is their next exercise (coaches have several clients who constantly ask what is their next exercise in a row, sometimes what is the weight they should do) I don't see many trainers, but I don't fuck with them.

- talking and socialising too much Earphones and resting asshole face on, at most give your boys or locals fist dabs, but that's it.

- there is no real hard work, grunting, excessive sweating (maybe even swearing) except me of course haha Honestly I'm not much to sweat if they're especially blasting AC - I've never been a sweater, only in crossfit

- not increasing weights over the weeks (when you observe same people for long time, you can remember what weights are they using, especially if you work while they rest) Annoying as fuck, hence why you log your weights

- not having basic knowledge of progression and programming People just go to the gym and do the same shit, I don't understand that.

- not having basic nutritional knowledge (one dude started months before me, he didn't gained a millimeter of muscle whole this time) People eat like shit and still look like shit and expect to be jacked - not to mention partying all the time, being hungover at the gym.

- coaches being ignorant regarding plethora of things I don't talk to the basic bro trainers, they're in it for the money and don't give a fuck about progressio - maybe 2 in 10 look like they workout.

Anybody noticed same/similar things in their gym?

Let's also not forget all the bro science and stupid ass equipment and support gym bros use.

You've got your standard thirsty ass chicks wearing nothing, using a ton of tiny weights surrounding their bench.

You've got the douche bags who does this too with heavier weights and ez bars. "Bro are you done with those?" "I've got 2 more sets with both" Fucking hate this.

Big box gyms you see all this shit 24/7:




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09-13-2018 02:45 PM
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Post: #4442
RE: Lifter's Lounge
My gym is really small, you guys from the West where you have access to huge gyms would probably be surprised at the size. Small size of the gym offers you unique perspective to other people working out. One cannot just not notice all these things I wrote above, just because these people are next to you constantly when you work out.

I tend to exchange at maximum one or two sentences with other people and this gives you even more insight. Anything over couple of sentences is risking going into discussions and wasting time. Happened just one time when coach stopped me before doing weighted chinups because he wanted to explain to me how this exercise is waste of time and I should do pullups instead. I wasted about 6 minutes talking with him and in the mean time I totally cooled off and had trouble going into the new set.
09-13-2018 03:12 PM
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Post: #4443
RE: Lifter's Lounge
What's a good app for tracking exercise progressions.
09-13-2018 08:51 PM
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Post: #4444
RE: Lifter's Lounge
(09-13-2018 08:51 PM)kbell Wrote:  What's a good app for tracking exercise progressions.

I use stronglifts 5x5 as I am following that program. I also use Symmetric Strength to track overall progress. I am guessing that in the next year or so if I stall on 5x5 I'll swap to something else, although you can customise the 5x5 app somewhat. Will always then use Symmetric Strength to track overall progress.
09-14-2018 03:29 AM
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Post: #4445
RE: Lifter's Lounge
(09-13-2018 08:51 PM)kbell Wrote:  What's a good app for tracking exercise progressions.

Ok, hear me out. Buy premium version of Personal Training Coach. It's about 10$.

This is the most customizable app you can get, together with Jefit. But this is also a simple app which tracks progress, adjusts lifts if you fail several times and automatically deloads, etc.

Premium version will get you:
- warmup reps
- charts
- plate calculator
- no ads
- many more stuff
- make your own programs and edit them

Check it out, download free android version and play with it and invest in premium if you are satisfied like me.
09-14-2018 01:04 PM
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Post: #4446
RE: Lifter's Lounge
(09-13-2018 08:51 PM)kbell Wrote:  What's a good app for tracking exercise progressions.

I like to use spreadsheets on Google Sheets. Easy to use and navigate, no loss of data if you switch plans/apps, highly customizable.

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09-14-2018 01:07 PM
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Post: #4447
RE: Lifter's Lounge
From zero 3 weeks ago, I can now deadlift 65kgs 5x.

So pleased and my back feels better. Hitting records all over today despite feeling shit.

Need to fit time for some interval sprints now
09-17-2018 02:59 PM
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Post: #4448
RE: Lifter's Lounge
I use the StrongLifts 5x5 app but looking for a simple app that I can keep track of reps and rest. Every app out there seems hella complicated and wants in-app purchases to customize basic shit.

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09-19-2018 11:51 PM
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Hannibal Offline
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Post: #4449
RE: Lifter's Lounge
I'm going to have to check that out.

I used to use the Barstarzz app to track workouts - I'd just use nonsense exercise to track stuff like squats and deadlifts - but that app went all to hell.

Nowadays I just have a list of exercises I have to do in a week. If I'm fresh on a certain day I'll do a ton of deadlifts and presses. You get the idea.

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09-19-2018 11:57 PM
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Post: #4450
RE: Lifter's Lounge
I like the Strongur app on iOS. In “spontaneous” mode you can add all kinds of random exercises to track, without designing a program. It can export data (for importing into Excel, etc.)

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09-20-2018 04:20 AM
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