Hit another big volume PR for me this morning. 285 x 10 (I thought... actually only hit 9 cause I stupidly miscounted in my head)... so.... 285 x 9. Whatever, still pumped as fuck. 8 sets of triples at 280 after that. Depth and speed really feeling better than ever. Video quality sucks. Weighed 157 this morning... what's new.
Dated several that seem similar. I'll save you the trouble and tell you that after two months, you'll be fed up with the bullshit. Those first two months were quite the experience though.
Nice work dude, awesome depth. I don't even want to know what I was doing at 157, but it damn sure wasn't that.
I switched to isometric exercises awhile before I canceled my gym membership because I got tired of dealing with nagging shoulder/back injuries. After I stopped going to the gym, it was hard to develop a routine at first, but for the last ~6 months I've been very consistent. What started out as a goal to his 100 pushups 5-6 days/week has now morphed into: Morning: 100 pushups - 1 set of 70, semi-wide; 2 slow sets of 15, one narrow and one regular 50 squats stretching/yoga Afternoon: as many pushups as I want, slow and regular as many squats as I want walk 2+ miles The gains have been glacially slow but right now my upper body is close to where it was when I was lifting regularly, only my shoulder is mostly pain-free and I haven't tweaked my back since October. Feels great. I also dropped a size on my waist. I want to keep going until I reach the point where I'm doing 100 pushup sets, maybe 2 in the morning and 1 at night. I should also probably increase the squat reps, but when it's nice outside I'm averaging closer to 6-8 miles/day walking. My other option is buying a home station for pullups and tricep dips, incorporating those, and keeping my pushups the same. Also need a yoga pad for some core work. The main thing I've noticed is that I hardly ever take a day off, maybe once every month or 3 weeks, because I feel like I need every rep to make progress. It was easier for me to cheat and skip days when I was in the gym increasing weight, which made it harder to build good habits. /oldmanworkout
My knee was bothering me so I took like 3-4 months off from squating. I started back on Saturday and jumped in waaayyyy too enthusiastically and now I think I need to be euthanized. Make it stop
grinding feeling/popping sound in my right knee won't go away when i squat. it's gotten to the point where when i drive for longer than 20 minutes my knee starts to throb until i can straighten my leg out. kind of worried my leg days are in jeopardy other than hamstring work as squats, leg presses, and lunging motions all aggravate my knee. i'm falling apart :/
Mine kinda does that too. Before I go legs I stretch out really good and just do a shit ton of squat motions. I'll do like 3 warm up sets before I start doing any heavy weight and it usually goes away.
I've noticed it can take a while for me to get the joints warmed up but often times the last work weight set feels the smoothest..
Speaking of warm up sets, what's everyone's routine? Dynamic warmup Barx5x3 95x5 135x5 155x5 175x3 then keep adding 20 pounds and hitting a single until my working sets. So I end up with about 7-8 warm up sets for bench and 8-10 for squats
Blaine Sumner with an easy 1,050lb squat https://www.facebook.com/blaine.sum...447609550/?type=2&theater¬if_t=video_reply
That's a lot of warm up sets. I know some of the youtube guys I have been following have actually been experimenting with fewer warm up sets, saving energy for actual working sets. Of course their working weight is like 400+ for squats so I get that they can make bigger jumps. I benched today and my sets went: barx10 95x10 145x10 195x10 215x8 225x6 I'm on week 1 of candito's program so that's what it actually called for but my warm ups are pretty similar to that. Squats are about the same for jumps.
i use knee sleeves and was using knee wraps when i was going heavier (only repping 225 now). doesn't seem to make too much of a difference as the pain sets in afterward regardless. really don't want to spend the money on going to the doctor to figure out what's wrong. sister is a nurse, but i might just have to bite the bullet and throw down some money so a doc can tell me what it is.
For squats: Dynamic warmup Bar 3x10 95 1x10 135 1x6 185 1x4 205 1x3 225 1x2 245 1x1 Then add whatever I feel I need for more singles until working sets.
Wow. It's obviously working for y'all, I just can't imagine spending that much time warming up. I've got a 45-60 minutes to get in and get out, I hate that I have to warm up at all.
More power to you but if I don't warm up(especially for anything lower) then my form is shit, my lifts are shit, and I generally feel like shit.
Tore my knee playing basketball. But I did pull my back a little a while back doing deadlifts...oddly enough during my warmup sets. Hmmm....might go to zero warmup.
Go with what works, man. I might do better if I warmed up more, I just don't want to have to wake up any earlier.
I do a full body foam roll/stretch/dynamic type stuff when I get in every day and then start with the bar for 1-2 sets. From there the sets I do change every time depending on how I feel, but I almost never do more than 4-5 sets before I'm ready to go. Typically takes me 15-20 minutes from the time I get to the gym to start my working sets
I spend as much time warming up and prepping my legs as I do on working sets. I allow an hour for all other workouts, but an hour and a half for legs. I warm up with extensions and maybe some leg press machine work, then squats go like this: 135x10, 225x5x2, 275x5x2, 315x3x2 - these are all just to prep for working sets. I don't hardly get out of breath and there's no question as to whether I'm going to handle the weight or not. Then on to working sets. Working sets vary with what I'm trying to accomplish, but a heavy day goes 365x8, 385x6, 405x3x2. Sometimes I'll stop at 365 and do multiple sets there, and then finish with 225x20. After that, lunges, leg press, straight-legs and whatever else are pretty much just three straight sets. If I don't prioritize squats in the workout, I don't do nearly as much warm up and the workout goes a lot quicker.
Usually goes like this: -Band around the knees squats - usually around 15 reps focusing on pushing knees out and depth -Some quick hip stretches -Overhead squat just the bar x8 -Goodmornings just the bar x8 -135x5 -185x5 -225x3
So 45 minutes warming up then 45 minutes working out (give or take)? That seems like overkill to me, but I get that everyone is different and has different requirements so if it works then keep on. Just curious, have you tried shortening your warm up to check your performance and ensure all that is actually necessary?
All of you who are spending more than 10 minutes warming up are wasting your energy. My suggestion is to use some topical heat like this https://www.valleyvet.com/ct_detail.html?pgguid=2e87c5f0-7b6a-11d5-a192-00b0d0204ae5&item=18960 to get the blood flowing and then get right to it. Stretching the muscle before lifting reduces your strength because it takes away your body's ability to utilize the stretch shortening cycle. Don't stretch before you lift, mmmkay guys. Warm up a cold muscle, stretch a warm muscle. A typical deadlift warm up for me is 225 x 8 315 x 6 or 8 work sets My warm up sets are used to get the blood flowing, but they're primarily to make sure everything is firing together and to work on my cueing. My warm up, or lack thereof, is actually a very essential part of my training. In strongman contests, we often have to wait an hour or more before events. When it is our turn to go, we get no warm up. If we have to flip a 900 lb tire, they don't bring a 600 lb tire for us to warm up with. We're expected to go out there and flip that big ass tire. When we're done, we get to sit and wait, knowing that we'll have to pull a semi or fire truck in an hour without any warm up. Having to control your mental state, constantly switching between relaxing and getting amped up really fucks with your head. For this reason, training with no or little warm up is essential for my sport specific training.
Well I'm 37, and to make big jumps in weight is really hard on my knees/IT band/back/younameit. If I just go 135, 225, 315, 365 straight through, the first set of 315 kills me, and 365 feels like it's going to bury me. I put more focus on my knees that my quads/hams, and I don't even want to know what my form looks like. It's probably a better idea for older guys who are still trying to bang out weight. But yeah, every time I try to rush through a squat workout, I can still get the weight but I usually hurt something. Now if I start with lunges or leg press or something else, I don't spend quite as much time warming up.
First workout in lifting specific shoes. I'm pretty shocked at the difference I feel in stability and base vs shoes. Even chucks. Felt like my feet were locked into the floor. Please cool. Excited to do some ancillary calf work in these bad boys.
Interesting study. Essentially, If you do 3 sets of 10 with a lower % of 1RM vs 10 sets of 3 with a higher % of your 1RM there won't be any significant differences in hypertrophy, but there will be significant changes in strength in favor of the 10x3. https://bretcontreras.com/wp-conten...-muscular-adaptations-in-well-trained-men.pdf
Have you tried box squats? I have a chronic "pattelar maltraction" issue in one knee. Box squats with lower legs perpendicular to the ground keep my knee from popping.
going to go this route for my next few workouts and see where it takes me. and piggy back onto Where Eagles Dare 's idea of some sweet calf work in some adipowers down the road too
I just looked at the results from the contest I missed a few weeks ago due to my broken tailbone. Even with only the week or two of training available after my bone healed, I probably would have won it.
Never mind, it looks like that price is for 8.5 or smaller feet. Those poor small-pecker-having fucks...
I didn't see the sizes, that sucks. Difference is Adipowers have a higher heel, harder sole, and are generally better quality. There are some elite lifters that use the Powerlifts though... JP Cauchi, Josh Hancott, Layne Norton to name a few.