Heading to the beach for a bachelor party. 0 lifting except for whatever fatty I give a piggyback ride back to my room.
What else would I use it for? A buddy told me he uses one for farmers walks, which seems like a good idea.
Lost ~20 lbs. and went from 275 to 225 on squats. Finally back at 275 and that extra time was spent working on flexibility and form so this felt much more compact and efficient. Got 225 bench 5x5 as well. Need to lose at least another 20 and maintain these gainzes. Really getting ground down by the volume but love to hate it. DD
Back in 2004 in tech school I did a full body workout six days a week. Basically the same exercises, six days a week for ten months. Never been stronger than I was then. Competed once and got 415 on bench, 505 on squat, and only 475 on dead lift for some reason. Most likely because I didn't know how to train it like I do now. I wouldn't mind doing a small program for a limited time to see where I could get with as big as I am now.
Deadlift day is deadlift day. Nothing else matters, so you do that first. I'm running Magnusson/Ortmayer right now and deadlift is usually the only lift I do on that day. Sometimes I'll add in one accessory exercise, but the program itself kind of discourages it because it's got good volume and intensity on it's own. For example, this was Wednesday's deadlift workout. I added Pendlay Rows because I had a little extra time and I felt like my upper back was a bit lacking. Deadlift 390 x 4 x 4 440 x 2 495 x 2 390 x 8 Pendlay Rows 225 x 5 x 3 Every week adds 10 lbs to each set with a deload every 4th week.
Strictly conventional, bra. Anyone pulling sumo in my gym runs the risk of getting a crotch-shot with a 2x4 mid-lift. If you're going to deadlift like you don't have any balls, I'm going to make sure you don't.
Having back pains are just the worst. I know I need to rest, stretch, and try to work out some of the knots in my back, but that sucks. Tried to do a set of front squats at only 135 and went about halfway down and I had a sharp pain at the bottom of my back, right above my ass, directly to the right of my spine.
hensleya I've been doing extra mobility work lately and I feel a definite improvement in my hips when warmed up and squatting but I immediately go back to tight as hell after. What cool down stretching am I not doing that I should be?
After lifting is when I do my foam rolling (quads, hammies, abductors/adductors). I also will dig around a bit with the lacrosse ball. Then throughout the day I'll do some hip flexor stretches at my desk. When I get home after work, I foam roll some more and do a bit more static stretching (deep lunges, calves, quads, etc...), and 1 cycle of foundation training which I have lobbied too much for in this thread haha. I work out in the morning so if you're at night, you would need to modify this a bit. I think the biggest key for me is keeping up the the stretching throughout the day, particular at the office. Doing this over time will make a permanent difference in your mobility/flexibility so long as you keep it up
those days are the worst. No sleep and not enough food for me usually. Your only option is to kill it next time.
I'm completely backwards from this. Some of my best workouts come in the mornings without eating. Even after a night shift where I was up the previous day. I think if I tracked my diet for two weeks or more, it would confuse quite a few people because I don't eat nearly enough of what I should be eating to be as big as I am. And my workouts are stupid in terms of sets and reps, probably to the point of overtraining.
As someone who has been running a 400-500 kcal deficit for months I know the diet portion on the occasional cheat day makes a huge difference. Sometimes the workouts on an empty stomach with the occasional shot of caffeine (which I've almost completely quit so my body responds well to it) can be pretty magical. However, after a night shift, forget it. That's awesome to me that you can even get motivated to go because nights rek me.
I haven't seen the guy I used to train with in three weeks because I'm an idiot and a member of three gyms. Since I know he can properly spot someone squatting I gave 315 a shot and hit a double with no assistance. Beans were a terrible decision for lunch but overall that was a good milestone for me. This was after my 275 5x5 so I was already gassed. He made me watch him do 550 just so I knew where I stood in life.
What's would be the minimum equipment you would need to have at your house to give up a gym membership? lhprop1 Currently just have a bench (no rack, just the bench itself), a kettlebell, powerblocks that only go to 50, and a weighted vest. Thinking of getting the rack below, a bar and enough plates to make it feasible to just work out at home.
hard lesson learned today skimmed through my warmup into DL today 395@3x5, 4th rep in the 1st set - got ready and initiated the drive with a rounded back, knew right away I was screwed and felt a pull in my lower back lots of RICE for the next couple days and walking like an idiot
I'm not pulling that kinda weight anyway, but I'm certainly not attempting it without 15-20 warm-up reps
That squat stand is perfect. I'd say I'm at about 80% of what I want before I consider my home gym perfect. My current set up: 1 barbell 4 45s 2 35s 2 25s 2 10s Pair each of metal 10s, 5s, 2.5s, and 1.25s Squat stand C2 AD8 20lb wall ball 15 lb dbs 25lb dbs 24kg kettlebell My ceilings are too low so I can't do pull-ups but obviously I'd love to add that ability to my setup. I'd also like to add a second barbell, dip stand, second 24kg kettlebell, pair of 12kg kettlebells, a ski erg, and a bench
Little of both. I'm p sure I fuck up a disc. Was bad for a week or two then went to it's current chronic state of being a nuisance at random bends of my back. Got a book called Foundation Training hensleya suggested and am currently working on a long term fix. I've had bad posture and I bend my back too much in just everyday physical tasks. This book is helping me retrain my back into the proper movements.
Did my full back workout in half the time today. Went with an upper/lower split and went to town. Think I might start doing that more often. Really enjoyed it. Also had my first really bad shin scrape with deadlifts. Only doing 315 for 5x10 and on one of the reps in a middle set the rogue bar drug up the entire shin. Thankfully I chalked them up beforehand so it wasn't a bad bleeder but there was skin on the bar. Pretty gross.
It varies based on your workout, but for me on 5x5 I usually take anywhere from 2-4 minutes depending on how I'm feeling. From what I understand for a heavier focused workout like that it's better to take more time and be fully recovered
Why do you need 35s...that's a mistake IMO...unless someone gives you 35 bumpers or something like that.
Yeah, pretty much. I've been to Rip's seminars and he's pretty much..."when it gets really heavy, take whatever time you think you need to fully recover from the previous set." Louis Simmons said no more than 5 minutes but again, everyone is different. For me, I like 2-3 minutes between sets until the shit gets really heavy and then I like 4 minutes. Any longer and I feel like I'm not warmed up enough.
A bar and plates is all you really need. A rack and a bench give you a whole new world or options. That should be enough for you to ditch your gym membership, though. Some other things to consider: Floor mats A place to do pull ups More dumbbells
I have a bar and weights and a kettlebell. I want more weights though. I lift in a third floor apartment occasionally. Not dropping the weights is great incentive to nailing a lift.