woke up hungover as fuck. got a coffee. went to the gym. rowed 1k meters. did 10x5 front squats at 155. felt weak. went home sad.
so my little brother (16) is wanting to start lifting weights and my step mom asked me for advice. any good websites I can give him with beginners information and workouts for him to start with?
have gone from 195 with visible abs to 162 and a buddha belly in a little under 2 years. squats sucked so much last week, but were enjoyable this week with much less soreness. will do a push workout tomorrow night and get back into a legs/push/pull routine the following week and moving forward in the hopes that I'll not be such a skinny fuck. gl to me
Surprisingly well. Yesterday morning was rough but feeling great today. Should be good to go tomorrow if not for sure Tuesday.
Hit 315 on bench today. I've noticed that I'm not good at "grinding" through a lift. Obviously my max lifts take longer than when I'm repping out, but generallly speaking I either go through a smooth motion or I miss altogether. 315 was a PR for me and it went up pretty quickly. It felt tough, but I wasn't that slow. My bro-in-law was with me and got in my head and wanted me to jump up 50lbs because of the speed of my lift. I settled on just trying 335, which was still dumb. Had I been by myself, I would have tried 320 or 325 at most, but I let him get in my head. Still happy with the three plates.
first please tattoo the phrase "your friends don't know shit about lifting so disregard their advice" on your little brother somewhere visible then he can do one of the popular 5x5 programs
I was reading an article by Paul Carter (I think) the other day about the "myth" of grinders. Basically posting literature saying the science behind "all your growth happens on grind lifts" is untrue. That he almost never has grind lifts any more. I don't know why you or I would value his opinion, but the literature he posted seemed reasonable. I know most of my bench injuries come on sets where spotters I don't trust wanted me to grind out one more rep.
Hey guys, I haven't even been lifting. I'm at a point where I'm having trouble motivating myself to get in the gym. I'm determined to get back at it though. Someone recommend me a fairly simple to follow strength program, please. Split doesn't really matter.
B workout on my 5x5 so every other lift day. I'm finally up to a plate (and change). Maybe I'm weird but I like press more than just about any other lift.
Haven't done them since I stopped crossfit. I cringe to think how bad my lat mobility is again. My elbows used to tell me to fuck off when I tried to get them up and around.
I will never stop crossfit. My friend (who I havent seen in 6 years) came down from St. Pete last night and was freaked out at how in shape I have gotten. Not that CF does anything that a normal gym membership can't, it just keeps me accountable. thursday is the 1 year anniversary of me joining the gym. I'm 22 pounds lighter and can clean 60 pounds more, do 15 more strict pullups, deadlift 95 more pounds, and can press 45 more pounds.
I hear ya, man. You won't hear any CF hate from me. It got be back under a barbell again. One of these days I'm going to drop in to my old gym...and probably die.
After reading up some on all 3, I think I'm gonna go with Candito. I like the flexibility it provides while still establishing a set routine.
Yeah, that was actually another thing I liked about it. I'm a fan of high volume, as long as I know what I'm doing going in, as opposed to just wandering to whatever exercise sounds good next while I'm in there.
Well, this past week was "Senior Week" (graduated college today). So it's safe to say the only lifts I've done in the past couple weeks have been 12 ounce hammer curls. Not excited for how much of a grind the next couple months will be.
Indeed. I've been doing it for 8 weeks or so... maybe longer actually. I ran his 6-week program before and it was easier to remember what week I was on haha. It's a fun program... you'll see nice results if you stick with it.
What do you mean by "like candito"? Are you asking about starting a program in general or about Candito specifically?
Well I've been seeing a lot about candito, so I take it that's one of the better programs. I would probably do that if I were to do a program.
OHP once a week. This is my typical routine Strict press: Work up to doubles and triples up at 225ish. Hoping to get my strict OHP up to 250ish by the end of the summer. Push press: 2-3 sets for 5-8 reps in the 225-250 range. Hope to get to 300ish by end of summer. Accessory work: Pullups, pushups on suspended rope handles, lat pull downs The first of 3 or 4 contests on my schedule this summer is only 5 weeks away. As soon as my rib is healed enough to take any kind of weight, I'll make either log press, axle press, or keg press my primary lift and make the strict press an accessory exercise, basing the sets/reps/weight on Prilepin's table.
I'm not expert on it, but I was doing it before my surgery and it seemed like a good program. Lots of volume. I'm a big advocate of 531, which is less volume, but builds you up to new 3 rep and 5 rep maxes every week. It's a steady, gradual program that has less reps and more rest between body part days than others.
1x a week for me, during my bench days. I mix it up with the programming, sometimes I do 5x5, 3x5, 531 or work up to singles. I like to experiment with the press for some reason and have done a bodyweight press at 255lbs before. I think I experiment because I can't seem to move up too much from the 255-260lb range for a single. Only accessory work I do are pullups.
I'll save you the time. http://www.powerliftingwatch.com/files/prelipins.pdf All of your set/rep/weight schemes for your primary lifts should be based on it because science and stuff. It's all based on the optimal number of reps at a % of your 1RM where the bar speed remains optimal. More reps = slower bar speed and less productivity.
I do the control, but I did modify the second lower day to do the hypertrophy squats in lieu of pause squats. Everything else remains as control.
Well my first day of Candito was my first time doing dls in probably over a year. Pulled 275 for my 2x6 without any issue. I'm very happy with that. Gonna shoot for 295 next week.
Had some big motivation problems for the past month or so. Took a couple weeks off and started with a new program and I'm right back where I want to be. Sometimes all it takes is some slight changes to your routine to get the mojo back. Today was my push day: Floor press 6x4 Incline DB bench 5x10 Machine rows 8x10 Reverse Flies 4x10 Tate Press 4x12 Rope Pushdown 6x12-20 Trying to get the aesthetics back.