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The Fysical Phitness Thread

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Mountain Dewgong said:
Motherfuckin yisssssssss

Week 5 nigggggahs.

Squat: 185
Bench: 175
Row: 125
OHP: 115
Dead: 235

Also. Fuck Overhead presses. When the fuck did they become the worst!??!?!?!?
Click to expand...

Yeah you stall on that shit very easily. I started Microloading on this with home-made Microloading plates. They are basically 2.5 Lb weights that you can make under 5 dollars and a simple trip to home depot. This is what helped me out.

http://stronglifts.com/madcow/Topics/Microloading.htm
 
Well turns out I am a bigger retard than I thought and broke my hand. i broke my 5th metacarple. so i got this splint thing on for atleast 2 weeks if not more.

i cant lift any weights. at all.

this blows dick :/
 
Well, on the plus side, this means you get to take pictures of your teammates at the next meet amirite? (rhetorical question, i'm right.)

A small update on myself because I'm never on IRC anymore:

I am the laziest person on the Earth. I'm being legitimate when I say that. I haven't done any school work since break; I stopped lifting over break to start another workout program, which I then proceeded to stop doing for the last two weeks; I even am being lazy about my diet. Ugh.

Well, I just read through my old post in the self-discipline thread and pretty much re-sparked my desire to get shit done again. What the fuck am I doing, just sitting around not doing anything? Time to get my shit together imo. So give me the next four months to get to my one arm handstand push ups and drop 27 pounds, and then I'll show you how to really squat some heavy weight [and other sort-of intimidating threats here].

also zenotwapal i am expecting pictures and you will never not get me expecting them, so the sooner the better :) :) :)
 
okay are all physically active Smogoners fucking cursed or something, this is bullshit
 
wow fuck, feel better and good luck with recoveries dm, zeno, stath, lee, venom, we fitness thread readers are supporting you guys all the way.

stylish interval get your fat ass on irc more often so i can motivate you properly =/
 
If she keeps working them squats it will do wonders for her. This doesn't really "motivate" me but what she's doing is awesome.
 
well I'm on a cut again. already down ~7 lbs but some of that is water weight. Gonna squat for the first time in about a month tomorrow so we'll see how that goes/see if my groin feels like working properly.

Forearms healed, wrists still injured but getting better, no other injuries spring to mind at the moment. Hopefully I'll be 100% soon but i'm not holding my breath too hard.
 
A GOOD NEWS did 245 lbs 3x5 squats today and everything felt great. Little bit less than I normally do but one step closer to being fully healed.
 
Brutal hearing about the injuries guys :/ feel better soon Stath, dm, zeno, lee, venom... Injuries suck. Lucky for me I haven't had to deal with one yet... Hopefully I can keep it that way.

Anyway I just finished madcow.
Squat: 270x5 (estimated one rep max: 300)
Bench: 215x5 (estimated one rep max: 240)
Deadlift: 350x5 and 365x3 (estimated one rep max: 390)
OHP: 125x5 and 130x3 (estimated one rep max: 140)

Good feeling looking back at this.
 
Let it be known that your accomplishments are no small feat.

Today you are either 16 or 17 years old. You stand at approximately six feet tall, give or take a little. You are several years younger than most people who can lift as much as you.

"The only thing that I’m really proud of at all is how much I can bench, and even that isn’t very impressive at all," you say. Well look at you now. From 185x2 to ~240x1. You've essentially made a solid 50 pound increase on your max in less than a year.

"I have to say this, though: I HATE squatting." Funny stuff, man. These days you're out there bragging about your squats and what not. Hard to believe you used to dread this exercise, and now you just want to increase it more. I remember when you were just getting that vital 235x5. And now you're looking at ~300 1RM from 185 2x5. "Titty sprinkles" is all I have to say about how cool that is.

"Deadlifts are weird for me. I rarely up my weight because I don’t know how many I should be doing." And now you're just sitting there kicking ass. 225x5 to ~390 1RM? Are you kidding me? You're almost pulling 400 on this, nigga! What an accomplishment.

You didn't even OHP before and now you can do the elusive 1x135! You're crazy man. This is all in ~6.5 months. We're not even getting to that year mark yet; imagine what you can do in another 6 months! You're estimated total is almost 1000! Dude, you're going to be in the 1000lbs club this year. That's crazy dope fly swag shit! Your power level is over 9000 and other cool meme-type things! Grats big time bro.


tl;dr - good job i guess. :/ "meh"

ps - anyone who posts progress shit expect me to commend you in a lengthy post (probably longer than this)
 
Stalllinnggggggg ugh.


Do you smog-professionals think I should start 3x5? (that is 3 sets of 5 reps not 5 sets of 3 reps right?)

Had to deload on both bench and squat; 185 and 200 respectively and I am getting really close to stalling on overhead press at 125.

Row and dead are still going strong at 135 and 255 respectively so I think I will keep row at 5x5.
 
Mehdi said:
Stalling is normal. Everyone stalls otherwise this would be too easy. Don't let it get in your head.
Re-try up to 3 times with the same weight. If you still don't get 5x5, take 1 step back so you can
take 2 steps forward.
• Retry up to 3 times. If you don't get 5x5, use the same weight the next workout that
includes that exercise. Focus hard on technique, go as fast as you can on the way up, take
more rest between sets, up to 5mins. Do your best. First time you stall, you'll probably get
your 5x5 on your 2nd or 3rd attempt by focusing better and lifting faster.
• Deload. If you still don't have the 5x5 with that weight after 3 attempts, deload. Take
10% weight off for the exercise you stalled ONLY and progress from there. Don't change
anything for the other exercises. So if you stall on your press at 88lbs/40kg only getting
5/5/5/3/2: take 10% off, which is 80lbs/35kg, do 5x5 the next workout and restart from
there, adding weight 5lbs/2.5kg each workout.
• Hard Deload. Usually when you stall, you'll get this: 5/5/4/3/2 x 135lbs/60kg. Next
workout: 5/5/5/4/3 x 135lbs/60kg. 3rd workout: 5/5/5/5/4 x 135lbs/60kg. Total reps you
achieved increased, but you still didn't got all 5 reps in the last set. So you deload, take
10% weight off and progress from there. But sometimes you'll get something like this:
5/5/4/3/2 x 135lbs/60kg, next workout: 5/5/5/4/3 x 135lbs/60kg, 3rd workout: 5/5/4/2/1 x
135lbs/60kg. Now the total amount of achieved reps regresses as the workouts go by. That
usually means fatigue is setting in. In that case, do a hard deload. Back off the weight by
20%, doing 3 sets of 3 reps for 1 week for that exercise only, then get back to 5x5 adding
weight each workout the week after.
Click to expand...


tbh imo,

deload twice (don't do this try 3 times bullshit. if you're feeling good and you don't get it, maybe try one more time if you think you can, but otherwise you're wasting three workouts you could use to work toward getting stronger)

after that switch to 3x5

repeat until you get to 1x5

move on to another program


just my 2 cents
 
Mountain Dewgong said:
Stalllinnggggggg ugh.


Do you smog-professionals think I should start 3x5? (that is 3 sets of 5 reps not 5 sets of 3 reps right?)

Had to deload on both bench and squat; 185 and 200 respectively and I am getting really close to stalling on overhead press at 125.

Row and dead are still going strong at 135 and 255 respectively so I think I will keep row at 5x5.
Click to expand...

I've always said in this thread, 3x5 > 5x5.

-Deloading isn't as constant.
-You can actually add some more weight with 3x5 (don't get overcarried)
-Lesser sets means lesser hassle, lesser hassle means you won't get bored or worn out quickly.
-There aren't any real advantages 5x5 has over 3x5, besides "learning technique", which I wouldn't even recommend squating if you don't know how to squat in the first place.

3x5 really makes a big difference when you notice you can't move on from a certain weight because you have to do 5x5. With 5x5, once your start lifting 1.15-1.25x body weight, you will being to stall. You will fluctuate for weeks without any real progress.

2 more sets doesn't make you any stronger.
 
hey guys i don't really wanna bulk as much as gain strength; im looking to gain more fast twitch muscle because im looking to back into sprinting

any ideas?
 
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
 
you know, I could run a 23 second 200 before I ever squatted 3x5 135. now I can do that with 1 leg, and we'll see if I can still even run 23 flat.


the point is: wanna get good at sprinting? sprint. also lift. lift for strength and don't eat too much, and you won't gain weight. basically do starting strength or something similar. add extra leg exercises if you want. but the main thing is to sprint.
 
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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