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The Fysical Phitness Thread

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uraga said:
update i guess:

squat: 3x5 260, feeling pretty good and should hit 300 1rm in about two weeks, will post video when i attain it for stathakis + others' viewing pleasure

bench: 3x5 160, currently building back up after a deload, stalled last time on 165 so friday will be a test to see if i can break it. 160 felt a lot harder than 155 though, but i will go into 165 pretty confident, hopefully will get that 200 1rm soon too

dl: 1x5 215, finally catching up somewhat to squat lol, technique feels a lot better and i would train it more than one set if my lower back could hold straight for more than that but =/

ohp: 3x5 90, i swear i just don't feel it in my shoulders for whatever reason, might be doing the technique wrong or something but i guess the weight isn't exactly too high or anything

pullups: 3x14, i stopped bbr because i just couldn't get the hang of the technique, after i hit 3x15 pullups i'll try to add weight and lower the reps. to those of you who do weighted pullups, how do you put on the weight? i can bring a backpack and put plates in there i guess but i heard that's bad for your back ?_?

hang clean: 3x5 135, my technique is kinda screwed though so i need to drop back down and work on that a LOT. god i fuckin hate when you start off doing a lift wrong and need to drop, football players suck cock at teaching lifts.

starting dem plyos for explosiveness too, but i'm doing a modified 3x5 now where i don't squat heavy on wednesday in order to get some much needed recovery for legs since at that weight it takes a lot out of you. hopefully will have deadlift and cleans up a lot by end of february so i can really use the lifting i've done in the past 9 months for track...

also @ssbbm lifting won't make you bulky unless you eat more and try to consciously bulk. it will make you stronger and more powerful for sure regardless as long as you train hard. as stylish interval said, power cleans are the best lifts for sprinting since they're so explosive. squats/dls definitely help too, and PLYOS and JUMPing too
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Squat 3x5 260? Do you remember June 24, 2011 when you were doing 5x5x85? Not even a year and you're closing in on that 300 1RM. "Squats are becoming a bitch to do," you said, and now look at you. As the great Morgan Freeman once said, "Titty sprinkles."

You've got naturally strong legs, and your upper body has a lot of work to do, but you're almost brought your bench up 100 pounds over the last little-more-than-half-year. 165 3x5 from 5x5x105. Not bad kid, not bad.

You had a lot of trouble with your deadlift, but you're nailing the technique and you've brought it up nearly 100 pounds over the last 7 months. Now you're just going to see rapid increases fa dayz. Don't you worry, you'll be DLing more than you're squatting soon.

OHP, again you've struggled with. Your upper body isn't spectacular, but god damnit you're still putting us to shame. You push and push. Me? I gave up on fucking 90. Fuck that shit. Bruh I'm jelly of your commitment to do better at this lift. I wish I had half the commitment you do.

Dos big ass pull ups son! Look at you. Could you even do 5 pull ups this time last year? (if the answer is yes, increase the number until the answer is no). You're crazy. You're on your way to doing weighted pull ups, a feat I can only hope to achieve within my next few years. Your back is going to be HUUUUGEEE. Uraga? More like Uragatypicalasian imo.

Bruh, you and Delta are both shining examples of what can go right through lifting. You're bigger, better, stronger, faster, harder, other things, you're all that and a god damn bag of chips! Excellent work, and I look forward to seeing more progress.

And we're tots having a #lifting meet up this summer. Ninahaza too because if we get tof + nina + you + me (and the other white guys) we'll be the most diverse lifting group of pokemoners of all time.

OF ALL TIME.


ToF said:
sucks for all you guys with injuries, i feel your pain =(. as some guys know in #lifting i fucked my ankle badly and just started getting back into lifting and shit. gotta just power through it. fuck the pain and man up and get through it. of course my ankle hurts when squatting and deadlifting but the workout pain throughout the day and afterwards feels so much better and the thought of getting back into the best shape ever keeps me going. remember to always have some motivation so you wont just sit on your ass and lie to yourself!
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qft

also tof, inspiration to all and fucking intimidating

seriously i don't even talk to you sometimes is how scared i am of you D:
 
Styval, master of the shoutout


well, I am feeling a bit better. against all conventional wisdom I tried split squatting today. couldn't really get the balance right with a barbell on my back but once I did, I hit 3x5 135 on each leg. felt good, none of the numbness/poop that i usually get. i'm gonna hold at 135 until I really learn the movement, then once I feel good slowly raise the weight.

for the unaware, this is a barbell split squat. it's better for me than the traditional squat because you can work just as hard with less weight, so less pressure on back. also, it's unilateral so helps get rid of my left leg dominance and also is much more running-specific.

http://www.youtube.com/watch?v=tz3DoHQlUo0
 
ToF said:
sucks for all you guys with injuries, i feel your pain =(. as some guys know in #lifting i fucked my ankle badly and just started getting back into lifting and shit. gotta just power through it. fuck the pain and man up and get through it. of course my ankle hurts when squatting and deadlifting but the workout pain throughout the day and afterwards feels so much better and the thought of getting back into the best shape ever keeps me going. remember to always have some motivation so you wont just sit on your ass and lie to yourself!
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my femoral head could collapse at any second, necessitating an entire hip replacement

I'm going to go ahead and NOT tough it out like a retard, thanks
 
If i want to build muscle should i be focusing more on how big the weight i lift is (without neglecting correct form) or on slow controlled reps with a smaller weight?
 
Controlled reps.

If you want bigger muscles then lift in repetitions of 12-16 with weight that you can properly manage. Eat a lot as well, but don't go overboard with the junk food. Extra bowl of cereal in the mornings and 2 plates for dinner should be something considered "not going overboard", not eating a Big Mac everyday.
 
i dunno,

that one guy in 'supersize me' ate what, 3+ big macs a day with fries / drink for like 30 years and was skinnier than super models

(just kidding ofc, don't eat big macs all the time)
 
Yo guys, can anyone experienced suggest me a good 4 day weight lifting split? I've been doing a regular 5 day split (one muscle a day) for about 2 years with great success but with a hefty work and school schedule these days, I have to cut down to 4 days. I'm finding it hard to squeeze everything into 4 days so any suggestions would be nice.
 
previous me i'm so cool quoting myself said:
'm just spitting shit out, I'm no expert, I just read a lot and spend my time digging through bookmarks, looking up articles, and copying and pasting links.

---

@Waterbomb,

Why not try some simple, cookie-cutter splits?

Split 1
Day 1: Back/triceps
Day 2: Chest/biceps
Day 3: Legs, shoulders, abs
Day 4: Off or repeat

Split 2
Day 1: Chest/Back
Day 2: Quads/Hams
Day 3: Biceps/Triceps
Day 4: Off
Day 5: Repeat

The most basic split of all time
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Arms and shoulders
Day 5: Off


Here's a T-Nation article in case you want to build your own though: http://www.t-nation.com/free_online_...program_part_1
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recommend searching splits on t-nation, they have a ton of experienced lifters and coaches who write articles, there have been a fair number on splits

(still love to plug t-nation)
 
Spring is coming and that means track season, which means time to start cutting down on weight/body fat.

Currently at
5'10''
170 lbs
3x5 bench 165
3x5 squat 310
1x5 deadlift 330
3x5 power clean 145
3x10 shoulder press 110.

what is the best way to cut body fat (dietary wise) and during track season would you advise transitioning to just running workouts, leaving lifting for the pre-season?
 
fuckin cbshuckle and stathakis the epitome of what i strive to be

also for a cut venom / pope should have most experience i believe

stath can chime in on his running / track stuff

personally i'm working out body weight stuff (Explosive) during my track season

seriously why do you have to be everything i want to be

/me is jelly
 
hey shuckle, gj on qualifying for USAMO. good shit man! (o and your lifts are ballin too). I wish I could tell you how to transition from lifting--> running but this is my first time ever lifting in the off-season so I am just as new to it as you are! currently I plan to drop lifting to 2x/week and geared more towards strength maintenance, so that I can place most of the focus on the running itself. it seems as good an idea as any.


oh and I'm gonna try triple jumping tomorrow. will keep all you kiddies updated on how that goes.

day after edit: after a long warmup and many failed attempts, I jumped 33 feet. Granted, I did it in soaked heavy shoes in the rain on a slippery concrete road, and with zero coaching on technique. I can't cycle my leg through the first phase of the jump yet. I think I may make the half-hour trip to the nearest local public track this weekend. it should be interesting to see how I can do in good conditions. if I can get to 38-39 in spikes on a runway with a sand pit (i.e. i can jump fearlessly and land on my ass in the final phase), then maybe I will try it out this season.
 
CBshuckle said:
Spring is coming and that means track season, which means time to start cutting down on weight/body fat.

Currently at
5'10''
170 lbs
3x5 bench 165
3x5 squat 310
1x5 deadlift 330
3x5 power clean 145
3x10 shoulder press 110.

what is the best way to cut body fat (dietary wise) and during track season would you advise transitioning to just running workouts, leaving lifting for the pre-season?
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Very nice stats, your squat makes me jealous. I sorta remember you posting in this thread before and you had weaker stats, not sure if you're the same person.

Stathakis pretty much covered it, I'm not a runner myself. If you have gained some body mass, you will lose a little as well. Cardio and weight lifting can sometimes cancel out each other in terms of muscle gaining, but it's not something drastic. The way I see it, you might lose some strength as well, but again, not something drastic. This happens when somebody is cutting and lifting at the same time.

Something Stahakis also covered is switching to 2 times a week instead of 3. It won't be something that affects you that bad, but you would benefit more in terms of adding more weight to the barbell. With this method, putting more weight will be a lot more slower than 3 times a week. But honestly, it doesn't really affect anything if you're doing it for a good reason like yours. With numbers like yours, I'd happily take a vacation from lifting.

Your calorie intake should also be something fair for your body. Not too much, not too little. Eat as much as you think, or more importantly, eat as much as you want to go down to. How much do you want to cut down to from 170?
 
DM said:
my femoral head could collapse at any second, necessitating an entire hip replacement

I'm going to go ahead and NOT tough it out like a retard, thanks
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obviously listen to your body, don't work out if you have some major injury like that. on a really badly torn ankle, i could give 2 shits how much pain i feel. in fact, i would say squatting and deadlifting have helped improve my recovery process. there's a reason 99% of the us is obese, and that's because theres 1% of people that enjoy taking care of themselves. its not being retarded at all, it's being motivated and dedicated.

SI, you don't have to be scared of me at all bro. talk to me in #lifting. if uragg can talk to me anyone can....
 
having my first Jiu Jitsu class for the first time in 3 months. hopefully i dont have to overdose on ibuprofen. god knows how much i want to get back to training.
 
Hey everyone! Here's my situation (im sure that you have heard a hundred of these before).

5'5, 14 years old, 155-160 lbs, about a 7:15 mile

My problem is that a) i am a little chunky and b) i want to run XC this summer. So obviously, I want to take up distance running. I've been at it for a couple weeks. I started and figured out that I could run a little less than a mile comfortably, so for the first week i did the mile. Now I'm increasing my mileage by 1/3 mile every week. This monday i'll be running 1 2/3.

My questions:
1. should I increase mileage faster? As of now, I'm doing 1 1/3 pretty comfortably. Is there any schedule that you would recommend?

2. I want to slim down too, so i figure that what i need to do there is just keep up with my running and cut down on what i eat. is there much more that i need to do? should i lift along with this?

thanks!
 
1. run more miles
2. run more miles


really, getting good at anything fitness-related is pretty simple. create a stress that your body has to adapt to, and let it adapt.


as far as schedules go, just try and gradually run a little bit more than you did before. when you're feeling extra down, take a down week (where you run less and slower, not where you don't run).

go out really slowly and run at a pace at which you are comfortable for at least 15 minutes. run at that pace fa' days. as that feels easy, extend it to 20 minutes. get to the point where you can run a half hour to 45 minutes a day easy. don't even look at the distance. every two to three days, get out and do some sprints in addition to your running. take full recovery, and never kill yourself. just run fast. once you get to this point, come back and we'll start doing rocket science training. for now, all you need is simplicity.
 
So I FINALLY got my splint off and I can move my hand now. still hurts though.
I still can't lift until March the 9th for sure. I swear once I get cleared I'm never going to get up off that bench...
 
haha, man
Stylish Interval, i love it when you bump this thread and put it right back on top of the list, seriously man :)


also congratulations on the soda progress.
feelsgood.jpg
 
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