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Lifter's Lounge
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Saweeep Offline
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Post: #976
RE: Lifter's Lounge
(04-28-2015 08:46 PM)ColSpanker Wrote:  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.

Everyone's different but my advice is always to try and get as much as your body needs.

I can't function properly on less than 8 hours per night.
04-28-2015 11:47 PM
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StrikeBack Offline
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Post: #977
RE: Lifter's Lounge
(04-28-2015 08:46 PM)ColSpanker Wrote:  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.

I don't have an alarm and just let myself sleep until satisfied. It seems to be about 8h usually, 9h if I'm particularly tired.

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04-29-2015 12:34 AM
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philosophical_recovery Offline
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Post: #978
RE: Lifter's Lounge
On some days when I get <6 hours, I blow my heavy weightlifting sets. If you need to sleep more and are having trouble falling asleep, I recommend taking ZMA.

04-29-2015 12:57 AM
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Wreckingball Offline
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Post: #979
RE: Lifter's Lounge
Guys:
1) What do you use for warm up? Cardio, streching?
2) What do you do for cooling down? What type of streches?

I finish my workout and do some cycles of burpees and kettlebell swings then some basic streches, but it is not "working"
04-29-2015 05:23 PM
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Sketness Offline
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Post: #980
RE: Lifter's Lounge
(04-29-2015 05:23 PM)Wreckingball Wrote:  Guys:
1) What do you use for warm up? Cardio, streching?
2) What do you do for cooling down? What type of streches?

I finish my workout and do some cycles of burpees and kettlebell swings then some basic streches, but it is not "working"

i warm up through the motion of my sets

usually ill just start with light weights and progress to my normal sets

for cooling down ill just either walk or i wont do anything
04-29-2015 07:54 PM
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Ingocnito Offline
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Post: #981
RE: Lifter's Lounge
(04-29-2015 05:23 PM)Wreckingball Wrote:  Guys:
1) What do you use for warm up? Cardio, streching?
2) What do you do for cooling down? What type of streches?

I finish my workout and do some cycles of burpees and kettlebell swings then some basic streches, but it is not "working"

Static stretches for the muscle group I lift. 20 full sec per muscle is what's recommended.

I stretch before and briefly after lifting. Many people claim it's a bad idea to stretch before hand because it will loosen joints and cause injury, I say b.s. I think it "could" cause injury if you're too loose doing any of the exercises common to Cross Fit because of the jerkiness of the motions.

However, probably the 2 things people don't do enough in a gym are stretch and drink enough water.
04-29-2015 09:59 PM
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rhodey Offline
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Post: #982
RE: Lifter's Lounge
Love this guy...



04-29-2015 10:45 PM
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Oz. Offline
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Post: #983
RE: Lifter's Lounge
Is there a difference between running outside and running on a treadmill, is one somehow better than the other?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
04-30-2015 02:02 PM
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Legendver2 Offline
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Post: #984
RE: Lifter's Lounge
(04-30-2015 02:02 PM)Oz. Wrote:  Is there a difference between running outside and running on a treadmill, is one somehow better than the other?

I've heard some people say running outside, you'd be inhaling all the monoxide and fumes from cars as compared to running indoors. Not sure if there's any facts backing that, or if it's just a bunch broscience.

Personally, I find running indoors on a treadmill kind of mentality limits me from going all out full speed for a sprint, so I prefer running outdoors if I need to do max effort sprints. Otherwise I don't think there's much difference between indoors vs outdoors if you're doing moderate intensity jogs.
04-30-2015 02:15 PM
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Designate Offline
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Post: #985
RE: Lifter's Lounge
(04-30-2015 02:02 PM)Oz. Wrote:  Is there a difference between running outside and running on a treadmill, is one somehow better than the other?

I don't run long distance much anymore, but I'll offer up my personal thoughts.

This issue is far from black and white. There are an infinite number of routes/surfaces/terrain you may encounter outside which may or may not make it "better" for the body than a treadmill. I notice a lot of variability when it comes to treadmills as well, and some are clearly better than others. I've ran on some shit treadmills that have caused me to overuse certain muscles like my calfs, so I personally try and avoid them if I can.

The most optimal running environment in my opinion is an indoor rubber surface track, which cuts out the worst aspects of both treadmills and outside street/trail running.
(This post was last modified: 04-30-2015 10:03 PM by Designate.)
04-30-2015 10:02 PM
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StrikeBack Offline
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Post: #986
RE: Lifter's Lounge
(04-30-2015 02:02 PM)Oz. Wrote:  Is there a difference between running outside and running on a treadmill, is one somehow better than the other?

Treadmill teaches you the incorrect running technique. You're basically just trying to lift your feet up, not really applying any force to the ground to push your body forward.

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04-30-2015 11:34 PM
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Chaos Offline
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Post: #987
RE: Lifter's Lounge
Hellyes. Two PB this morning.

Finally benched 100kg and deadlifted 165kg.
Feels great to break a plateau.

Been struggling a while with the benching technique but finally it seems like things are going in the right direction.
05-01-2015 02:45 AM
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philosophical_recovery Offline
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Post: #988
RE: Lifter's Lounge
Madcow Stronglifts has been consistently bringing me results. Started adding in accessory lifts a few weeks ago, and have killed my previous hangup at 200lbs bench after backing off. Got up to 215x3 before my deload set and felt like I had something in reserve still. Squats, deadlifts, everything is shooting up.

Did concentration curls for the first time in a long time, and it killed me. Keeping strict form with a tricep flex at the bottom of the movement forces you to drop the weight from an ego lift to something more reasonable.

Threw on 2 25lb chains when I did my last dips set today. I feel beastly.

05-01-2015 08:21 PM
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Sketness Offline
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Post: #989
RE: Lifter's Lounge
(05-01-2015 02:45 AM)Chaos Wrote:  Hellyes. Two PB this morning.

Finally benched 100kg and deadlifted 165kg.
Feels great to break a plateau.

Been struggling a while with the benching technique but finally it seems like things are going in the right direction.

If you wanna instantly feel what its like to break a plateau i would look into this;

05-01-2015 11:06 PM
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Oz. Offline
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Post: #990
RE: Lifter's Lounge
So I finally switched out of 5X5

I've been on it for about half a year now.. some pros are that I gained about 8lbs of muscle with a clean diet (I know it's not a lot), my lifts also went up significantly. However I was not developing the body that I desired, I was only getting good at pushing weight around and looking bulkier, my joints near the end started to feel stressed, now I am in no way an experienced lifter these are just my thoughts and I may in the future go back to it.

I switched to a P/P/L routine it is similar to 5X5 but I like that I can work out more through out the week, by the way does anyone know what is the healthiest way to fry eggs?

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
(This post was last modified: 05-04-2015 02:32 PM by Oz..)
05-04-2015 02:26 PM
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Aer Offline
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Post: #991
RE: Lifter's Lounge
Finally, a winter bulk that has yielded results. I'm back down to 195lbs (89kg) now at 6'2, from about 210 at my heaviest.

All my lifts are up. Deadlifts are up immensely, I'm at 465lbs at my max. I feel like a fucking beast when I deadlift now, as I still look relatively skinny at my 32 inch waist. My squats are up to about 355 max. However, the two upper body main compounds are stalling for me. My bench hasn't gone up after plateauing after around 250lbs, and I can't improve easily. My OHP hasn't gone up in years. I do have a horrible left shoulder, which has no balance whatsoever. I think I tore my labrum years ago, but fuck it it's too late now to change anything.

Anyway, I'm down the 15lbs because I've been doing a ton of plyos trying to increase my vertical.

Lo and behold, I'm dunking easily. It's a beautiful thing.

I'm finally in amazing shape, both athletic and lifting wise. I love this feeling.
05-04-2015 10:02 PM
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redbeard Offline
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Post: #992
RE: Lifter's Lounge
(05-04-2015 10:02 PM)Aer Wrote:  Finally, a winter bulk that has yielded results. I'm back down to 195lbs (89kg) now at 6'2, from about 210 at my heaviest.

All my lifts are up. Deadlifts are up immensely, I'm at 465lbs at my max. I feel like a fucking beast when I deadlift now, as I still look relatively skinny at my 32 inch waist. My squats are up to about 355 max. However, the two upper body main compounds are stalling for me. My bench hasn't gone up after plateauing after around 250lbs, and I can't improve easily. My OHP hasn't gone up in years. I do have a horrible left shoulder, which has no balance whatsoever. I think I tore my labrum years ago, but fuck it it's too late now to change anything.

Anyway, I'm down the 15lbs because I've been doing a ton of plyos trying to increase my vertical.

Lo and behold, I'm dunking easily. It's a beautiful thing.

I'm finally in amazing shape, both athletic and lifting wise. I love this feeling.

What plyo routine? Break it down!
05-04-2015 10:38 PM
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Saweeep Offline
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Post: #993
RE: Lifter's Lounge
(05-04-2015 02:26 PM)Oz. Wrote:  So I finally switched out of 5X5

I've been on it for about half a year now.. some pros are that I gained about 8lbs of muscle with a clean diet (I know it's not a lot), my lifts also went up significantly. However I was not developing the body that I desired, I was only getting good at pushing weight around and looking bulkier, my joints near the end started to feel stressed, now I am in no way an experienced lifter these are just my thoughts and I may in the future go back to it.

I switched to a P/P/L routine it is similar to 5X5 but I like that I can work out more through out the week, by the way does anyone know what is the healthiest way to fry eggs?


I hate to be blunt, but if you aren't getting the body you desire then what's the point in essentially sticking with the same regime but with a few tweaks?

This is the Sl problem, once again...most guys want to look good as well as get stronger when they first start working out. In fact, deep down, most want to look better more than they want to get strong; they just don't want to admit it.

8lbs in 6 months for a newb is very, very little.

You need to switch to a bodybuilding routine. Forget about strength and what bros on the internet think.

SL, in my opinion, does more harm than good to the average guy.
05-05-2015 12:06 AM
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StrikeBack Offline
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Post: #994
RE: Lifter's Lounge
In my powerlifting circle, we sometimes jokingly refer to Strong Lifts as Weak Lifts, because it is a shitty strength routine.

Similarly, Starting Strength -> Slowing Strength.

Seems that they are not good for bodybuilding nor strength.

The original 5x5 routine (Bill Starr) was written for high school footballers. It is to get them to lift some weights, and is very simple (5x5 for all exercises) to manage for a high school coach. What are high school footballers like? They're the strongest most athletic and well-built kids around.

What are most modern people, who take up SL and SS, like? Recreational lifters who have no sporting background nor much athletic capability. It's a mistake for them to only do the powerlifts and a handful of basic barbell exercises.

Bodybuilding movements are very important as a foundation of strength. Weightlifters and powerlifters do them frequently, with only the exception of competition / specialisation blocks of a long training cycle.

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05-05-2015 02:18 AM
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Kieran Offline
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Post: #995
RE: Lifter's Lounge
I agree starting strength is horrible for looks and pretty shit for performance. I've seen loads of guys with huge hips and arses and relatively no upper bodies - add the fat gain from the shitty diet advice and they can start taking on a bit of a feminine shape. I don't think it's even good for teaching the lifts (teaching bench press straight line bar path for example, rather than a J curve).

The whole strength vs. bodybuilding thing I think has been over blown for marketing reasons. Most athletes (including PLers) include a lot of assistance work that falls within bodybuilding parameters, and many athletes such as sprinters have hypertrophy phases.
05-05-2015 03:32 AM
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WanderingSoul Offline
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Post: #996
RE: Lifter's Lounge
What would you guys suggest instead?

Something like an upper/lower or push/pull/squat?
05-05-2015 05:36 AM
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Saweeep Offline
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Post: #997
RE: Lifter's Lounge
It's the rep ranges and goal of the training that's more important than the split. 8-12 reps.

I always recommend beginners to start with 3x10 and build up from there. All over body, 3 times per week. Change it up after a couple of months.

It's simple and sees fast gains visually and strength wise.

I think most guys starting out who are looking to get a "good physique" need to be thinking like a sculptor. Not a machine builder. Form over function.

Focus on big, wide shoulders, narrow waist, not too big traps or chest so as not to look blocky, teardrop thighs and growth of the inner calf. Plus arms and abs, obviously.

Training this way will still make you stronger than 99% of people out there anyway and look great to boot.
05-05-2015 07:03 AM
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StrikeBack Offline
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RE: Lifter's Lounge
For me, powerlifting training means practicing the 3 powerlifts aka sport skills. Practice weights gotta be heavy and reps must be low enough to closely resemble actual 1RM attempts in competition.

The rest of my powerlifting training looks exactly like a bodybuilding routine, focusing on weaker smaller muscles that need to be brought up (bigger size, more symmetry/balance). The difference with an actual bodybuilding routine is that my training is periodised, and when I approach competition, bodybuilding exercises will be dropped in favour of more volume on the powerlifts (again, for sport skill practice).

What do I advise other recreational lifters, without going into details?

To sum it up: bodybuilding splits, with athletic movements, and periodisation for training.

I'm going to write a thread on this topic soon, as I've been training a number of novices lately and have some thoughts I want to write down.

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05-05-2015 08:04 AM
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H1N1 Offline
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RE: Lifter's Lounge
(05-05-2015 08:04 AM)StrikeBack Wrote:  For me, powerlifting training means practicing the 3 powerlifts aka sport skills. Practice weights gotta be heavy and reps must be low enough to closely resemble actual 1RM attempts in competition.

The rest of my powerlifting training looks exactly like a bodybuilding routine, focusing on weaker smaller muscles that need to be brought up (bigger size, more symmetry/balance). The difference with an actual bodybuilding routine is that my training is periodised, and when I approach competition, bodybuilding exercises will be dropped in favour of more volume on the powerlifts (again, for sport skill practice).

What do I advise other recreational lifters, without going into details?

To sum it up: bodybuilding splits, with athletic movements, and periodisation for training.

I'm going to write a thread on this topic soon, as I've been training a number of novices lately and have some thoughts I want to write down.

Can't wait to read it mate.
05-05-2015 08:09 AM
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Aer Offline
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Post: #1000
RE: Lifter's Lounge
(05-04-2015 10:38 PM)redbeard Wrote:  
(05-04-2015 10:02 PM)Aer Wrote:  Finally, a winter bulk that has yielded results. I'm back down to 195lbs (89kg) now at 6'2, from about 210 at my heaviest.

All my lifts are up. Deadlifts are up immensely, I'm at 465lbs at my max. I feel like a fucking beast when I deadlift now, as I still look relatively skinny at my 32 inch waist. My squats are up to about 355 max. However, the two upper body main compounds are stalling for me. My bench hasn't gone up after plateauing after around 250lbs, and I can't improve easily. My OHP hasn't gone up in years. I do have a horrible left shoulder, which has no balance whatsoever. I think I tore my labrum years ago, but fuck it it's too late now to change anything.

Anyway, I'm down the 15lbs because I've been doing a ton of plyos trying to increase my vertical.

Lo and behold, I'm dunking easily. It's a beautiful thing.

I'm finally in amazing shape, both athletic and lifting wise. I love this feeling.

What plyo routine? Break it down!

I do it 3x a week or so, sometimes two, but it is as such:

Monday after Chest: Warm up dynamic stretching
3x5 Depth Jumps, increasing height every time
3x5x5 Single leg box jumps landing on one foot for balance
2x8 Push up to 40m sprint
Then box jumps continuously until I can't go higher

Wednesday after legs (the absolute worst): Dynamic Stretching to loosen up muscles after leg day
5x3 Light Clean and Jerks
4x4 highest possible vertical jumps
5x3 Jump Overs (Literally Jump over the box from feet planted)

Friday after Light Full body: Dynamic Stretching
5X100M on track full sprint, sub 12.5 pace
10x40M Full sprint
3x10 Jump Squats
Cool Down and put legs up, rest for 2 days


It's been working wonders for my dunking along with my speed. Also, supposedly sprinting and jumping increase HGH, which is why my lifts have probably been increasing even when my weight is not.
05-05-2015 10:53 AM
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