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Lifter's Lounge
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RexImperator Offline
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Post: #951
RE: Lifter's Lounge
Starting Strength has you squat 3x per week. I don't see the big deal.

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et Thybrim multo spumantem sanguine cerno
04-19-2015 05:04 PM
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Oz. Offline
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Post: #952
RE: Lifter's Lounge
Starting Strength does have you squat three times a week but I've already dropped it down to twice a week and once a week (I don't squat on deadlift day) at first it was fine until I started lifting more than my body weight

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-19-2015 06:28 PM
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RexImperator Offline
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Post: #953
RE: Lifter's Lounge
I agree that it eventually becomes hard to recover from. That's what intermediate programming is for.

One solution is to vary the intensity or volume over the week while keeping up the frequency.

I found that only 1x a week made me more sore after squatting, so I'm back to 3x. I just go light on deadlift days.

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04-19-2015 07:55 PM
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Post: #954
RE: Lifter's Lounge
(04-11-2015 07:47 PM)CrashBangWallop Wrote:  
(04-11-2015 04:40 PM)Oz. Wrote:  When do you guys recommend switching out of 5x5? after a year, 6 months?

What are your goals?

New goal Ulisses Jr

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(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-20-2015 01:25 PM
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heavy Offline
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Post: #955
RE: Lifter's Lounge
Feeling good about my gym/workout habits. Up until over a year ago, I'd never really done much lifting. The last 4 months I've been hitting it harder.

I just finished a helluva workout, now sitting here at my desk, arms shaking, exhausted, sucking down a protein shake (just started those too).

Today was a variance from my normal bench/push Monday. More of a fuller upper body workout.

After a long weekend of drinking, good to get in the gym again...I feel manly...testosterone boost.

I feel like I've been eating more to get some bulk...still at my normal 163 lb. Hoping these protein shakes give me more arm/shoulder/chest bulk.

“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
(This post was last modified: 04-20-2015 01:56 PM by heavy.)
04-20-2015 01:54 PM
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Oz. Offline
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Post: #956
RE: Lifter's Lounge
Got finals in school have been missing a day here and there of working out, it actually disappoints me when I can't workout

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-22-2015 08:35 AM
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Post: #957
RE: Lifter's Lounge
I fucking love the gym. After being sidelined for a full year with back injuries, each pain-free workout is a blessing. It's not work, it's pleasure

Now I just need to pick back up all my lost weight
04-22-2015 09:24 AM
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Post: #958
RE: Lifter's Lounge
I've experienced a truly incredible spiritual and physical transformation over the last 6 months since I started working out at a local YMCA. The equipment and facilities are pretty shitty compared to other gyms I've been a member at in the past, but it sits near a picturesque Catholic church and gives the place a mysteriously ecclesiastical and divine feel to it. I've become addicted to working out here, and I even drastically shortened up my daily routine (along with some Muay Thai training) so I could go 6 days or even 7 days, all the while putting forth as great of an effort into my body as I ever have. I've never been stronger; more cut and better looking than I have in my entire life.

Inside the facility there are inspirational Bible verses posted on the walls and it sparked my curiosity to look up more verses. I found some great verses and I now regularly recite this one as I warm up. Mind you, I was raised Catholic, but I've not stepped a foot inside a church in 10 months and I do not consider myself anything close to that of an active practitioner. I think I have unlocked a spiritual side of myself that I was never truly in touch with before. It is impossible for me to revert back to Catholicism considering the political nature of the church these days, but I might continue to pursue this spiritual side of myself. Either way, this place keeps me coming back for more and I love the results.
04-24-2015 09:29 PM
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KC4 Offline
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Post: #959
RE: Lifter's Lounge
Well I need to a new routine. Something that will help me gain more strength and help me with my grappling/wrestlin. Anyone got any tips
04-25-2015 01:43 PM
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redbeard Offline
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Post: #960
RE: Lifter's Lounge
PPL has been very good to me.

If my sleep/recovery game is strong I've been able to lift six days in a row with minimal hindrance. The only issue is one trap got tight from doing heavy farmers walks on leg day then doing OHP next day. Just gotta be smart.

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04-25-2015 02:49 PM
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redbeard Offline
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Post: #961
RE: Lifter's Lounge
Hey let's shoot the shit about this one.

When I bench I warm up with some light sets 12-15 reps. My chest doesn't feel any pump but my triceps start fatiguing. Then, once I start stacking weight/working in the 4-6 rep range my chest really starts firing up and my triceps feel fine. Why is this? I think if I did high rep bench my chest wouldn't get worked at all.

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04-25-2015 05:11 PM
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Saweeep Offline
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Post: #962
RE: Lifter's Lounge
(04-25-2015 05:11 PM)redbeard Wrote:  Hey let's shoot the shit about this one.

When I bench I warm up with some light sets 12-15 reps. My chest doesn't feel any pump but my triceps start fatiguing. Then, once I start stacking weight/working in the 4-6 rep range my chest really starts firing up and my triceps feel fine. Why is this? I think if I did high rep bench my chest wouldn't get worked at all.

When you warm up, do you still focus your mind on the pecs in the same way you do during working sets, or do you just smash through them without really concentrating, trying to just "get them done"?
04-25-2015 07:50 PM
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philosophical_recovery Offline
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Post: #963
RE: Lifter's Lounge
(04-25-2015 05:11 PM)redbeard Wrote:  Hey let's shoot the shit about this one.

When I bench I warm up with some light sets 12-15 reps. My chest doesn't feel any pump but my triceps start fatiguing. Then, once I start stacking weight/working in the 4-6 rep range my chest really starts firing up and my triceps feel fine. Why is this? I think if I did high rep bench my chest wouldn't get worked at all.

When you warm up, are you tightening your upper body in the same way that you do for heavy sets?


On another note, I've come up with personal goals that I think are respectable:

2x bodyweight deadlift, or 405lbs (can do 315x5)
2x bodyweight squatt, or 405lbs (can do 270x5 )
1.5x bodyweight bench, or 315lbs (can do 210x3)
1.5x bodyweight barbell row, or 315lbs (can do 145x5)
1x bodyweight overhead press, or 200lbs (can do 110x5)

I wish I had put more effort into rowing when I started working out again. I really think that weight ratio should be closer to 1 with bench than it is now.

And overhead press is coming along nicely. I was hung up around 95-100lbs, which seems very weak for my bench, but it's not an easy move. I had to make my grip more narrow, inside the knurling by two fingers, because I was going past shoulder width and I think it was hurting my form.

After that, I'm not sure what I'll do. Maybe cut and drop bodyfat, or get into boxing, jiu jitsu, or just keep pushing some of those numbers.

(This post was last modified: 04-25-2015 08:27 PM by philosophical_recovery.)
04-25-2015 08:26 PM
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ColSpanker Offline
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Post: #964
RE: Lifter's Lounge
Finally made it back to the gym after a 3-week absence. The freelancer jobs have totally futzed my schedule. It's too easy to say I'll hit the weights at the end of the day and them notice it's 2 AM in the morning.

"We must all hang together, or assuredly we shall all hang separately."
04-25-2015 11:31 PM
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redbeard Offline
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Post: #965
RE: Lifter's Lounge
Yall might be onto something.

Yeah - when I warm up I'm just trying to bust them out. I want to hurry up and get the big weights on. I'm gonna try working on the connection more.

It's also possible that my triceps warm up faster due to muscle size? There might be some physiology behind it. I don't know.

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04-26-2015 11:23 AM
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philosophical_recovery Offline
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Post: #966
RE: Lifter's Lounge
(04-26-2015 11:23 AM)redbeard Wrote:  Yall might be onto something.

Yeah - when I warm up I'm just trying to bust them out. I want to hurry up and get the big weights on. I'm gonna try working on the connection more.

It's also possible that my triceps warm up faster due to muscle size? There might be some physiology behind it. I don't know.

Maybe on the triceps. I have no idea. I don't really notice a specific fatigue point on warmup, but I also usually am already pretty warm before I bench because they're preceded by squats.

On the warmup with light weight, still focus on all the aspects of form, especially the tight supporting muscles. You want a strong foundation to focus your efforts on the work they will be doing.

Quick, explosive movement on light weight is excellent to train the same explosion on heavy weight, but you need the tight core first. But, keep the movement down to your chest slow, as there is some effort and growth on the lowering of the weight. You want explosion on the part of the effort you are working on, and a controlled and slow negative back to reset.

For a bench, it's a touch the chest and explode off of it. Not a bounce. There is a difference.

For example, this video shows that slow settle to the bottom and and explosion on the press, but he's setting the bar on the safety bars on a squat rack:






You want a slow settle to the bottom, then an explosion out of it. Recruit all of those muscles. That's why your warmup at low weight is so important, as it's getting that recruitment down with proper form before you hit higher weight.

04-26-2015 01:40 PM
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Post: #967
RE: Lifter's Lounge
Don't explode from warm up set #1, that's just asking for muscle strains. Go slow at first to actually warm up, then gradually explode in subsequent reps and sets.

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04-27-2015 09:35 AM
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philosophical_recovery Offline
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Post: #968
RE: Lifter's Lounge
StrikeBack is correct. I was thinking of my specific routine a bit too much. Just don't cheat form on that warm up, even if it's slow reps.

04-27-2015 10:27 AM
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Kieran Offline
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Post: #969
RE: Lifter's Lounge
Deleted - wrong thread
(This post was last modified: 04-27-2015 12:32 PM by Kieran.)
04-27-2015 12:32 PM
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keysersoze Offline
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Post: #970
RE: Lifter's Lounge
I was doing starting strength type workouts, 5x5 (or just high weight, low reps), and I had plateaued for about six months.

Started doing HIIT (high intensity interval training), and my gains have skyrocketed. I've put on a solid 10 lbs of lean muscle this semester and I feel incredible.

For example, here's my leg days, new vs old:

Old

Squats: 275x5 - 295x5 - 315x2/3 - 275x5 - 245x5 (probably shitty form w/ higher weight)
Central Nervous system is burned out. Heavy weights have me feeling lethargic afterwards, although my legs aren't incredibly sore. Half-heartedly lulling through remainder of workout.
Hamstring curls: High weight, jerky motion
Leg Extensions: same as ham curls
Leg Press: controlled weight, explosion, pauses, overall good sets. Hardest part of the workout.

I'd leave the gym feeling solid. Legs and back were sore. Fine by the next day. No progress on squats.

New

Squats: 225x10 - 275x6 - 275x6 - 245x6/8 - 225x10 (perfect form)
Pause squats or box squats: 225x10 185x12 - 135x15 (slow moving downwards, deep as I can go, pause a few seconds, then explode up as if I were jumping).
I can't walk right. My legs feel like noodles. Not even halfway through the workout. Keep pressing on
Calf Raises: Never touched calves in past. Seated calf raises give quads and glutes a slight break. Low weight, controlled sets. Hellish burn.
Hamstring curls: Lowered weight, tons of reps, pauses.
Leg Extensions: Same as curls.
Leg Presses: Same as I used to do - controllable weight, flawless form, pauses. Pure death.

Walking out of the gym like I have cerebral palsy. Literally almost can't walk at all. I have to concentrate incredibly hard on not falling over. No joke. Legs feel jacked, squat is going up (only been 3 weeks).

Plus, now when I squat I feel like the force is directed much more at the correct muscles. Hard to explain.

May-August: Had awesome beginner gains at first with starting strength-type workouts. Put on 7-10 lbs of muscle.

September-January: Nothing. Zero Progress. Felt like every time I hit the gym I was just hoping I didn't get weaker. Probably because I was a total drunk all fall.

February-April: Turned up the intensity, stopped the excuses, quit the bullshit. Ten solid fucking pounds of muscle. AND the abs better than ever. Never skipping workouts. Switching up my routines. Focusing on explosion. Getting those last sets in no matter what. I feel as if my testosterone has also skyrocketed.

Went from deadlifting 275x4 to 365x5 in about 2 months. I feel awesome and it's only getting way better.

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04-27-2015 01:26 PM
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philosophical_recovery Offline
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Post: #971
RE: Lifter's Lounge
What days do you do legs and HIIT? Have you tried madcow at all?

04-27-2015 02:26 PM
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Post: #972
RE: Lifter's Lounge
(04-27-2015 02:26 PM)philosophical_recovery Wrote:  What days do you do legs and HIIT? Have you tried madcow at all?

I don't have set days. I break my workouts up like this lately and I'm liking it. Of course, classes and work sometimes force me to switch things up, but here's the gist of it.

Day 1: Bench + Chest/tris
Day 2: Squats + Legs
Day 3: Shoulders
Day 4: Deads + Back + Bi's
Day 5: Hit anything that isn't sore/ off day
Day 6: Start Over

But no, what's madcow?

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04-27-2015 04:43 PM
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philosophical_recovery Offline
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Post: #973
RE: Lifter's Lounge
When do you do intervals? On leg day?

http://stronglifts.com/madcow-5x5-training-programs/

Madocw is a strong lift variant of 5x5 that uses increasing weight each set. They have a spreadsheet that calculates your reps for the program. I've made solid progress on it. Right now I'm squatting about 270 on the last set. I've also been throwing in accessory movements after I get the core lifts in. It gave me a lot more consistency.

04-27-2015 06:09 PM
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Post: #974
RE: Lifter's Lounge
Fuck yeah. You know the little platforms they have in the gym for yoga or whatever?

I just box jumped 24 of them. Based on my internet research, that's like 50 inches. And it was relatively clean BananaBananaBanana
04-27-2015 10:49 PM
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ColSpanker Offline
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Post: #975
RE: Lifter's Lounge
Is there a minimum amount of sleep you should get before lifting? I tend to get 6 hours a night. Less than that and I don't function too well.

"We must all hang together, or assuredly we shall all hang separately."
04-28-2015 08:46 PM
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