Don't think there's any easy way to do this.
I used to note stuff down on paper and put it into excel after a month or so to see progress nicely. That was back in my home gym.
Now I just note it down using a note app on my phone.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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I used to note stuff down on paper and put it into excel after a month or so to see progress nicely. That was back in my home gym.
Now I just note it down using a note app on my phone.
HarryHengst
Member
I use fitocracy for logging.
Fitocracy is a good option to me, I don't like the web app though so I take a pencil and a bit off paper with me.
It has good graphs and there is the whole points and community aspect, which is cool too.
I use google docs for documenting past and current workouts. I do 5/3/1 and use the the percentages to caluculate what I will be doing for the next month. So I have a sheet that has my current maxes for tracking purposes, then I have additional sheets for each cycle. Each sheet has a month's worth of workouts and all I do is punch in my current maxes up top and it works out my workouts for that month. When at the gym if I do more reps on my last sets I just get on google docs on my phone and punch in how many reps I did. However, google docs does suck on mobile browsers.
Excel seems like it would be simple and easy enough.
I will just try and use Excel as it should be simple.
Fitocracy is fun and does have graphs but I'm more interested in the future workouts. I always want to plan ahead and not go into workouts winging it. So Excel seems to be a good option to do that.
Something like the old Madcow 5x5 spreadsheet that I used back in college.
Fitocracy is fun and does have graphs but I'm more interested in the future workouts. I always want to plan ahead and not go into workouts winging it. So Excel seems to be a good option to do that.
Something like the old Madcow 5x5 spreadsheet that I used back in college.
So damn happy right now. Today was my weigh in day, and I now weigh 266lbs. In total I have lost 57lbs, and for the first time in my entire life I ran a mile without taking a break. I also checked slickdeals earlier today, and I saw that REI was having a sale on the Vibram Five Finger Sprints so I had to buy them. Good day so far.
entremet
Member
Doesn't it only go back 2 weeks though? I mean if you don't have Pro account, or whatever the paid version is.
Congrats!
What have you been doing to lose the weight?
Are there any other challengers to the Vibram Five Fingers out yet? I know a lot of people consider them worth the price, but I figured by now there would be a lot of other brands with similar products out there.
Brolic Gaoler
formerly Alienshogun
NB minimus, but it's still the vibram sole.
They probably copyrighted the "glove" kind of shoe since I've yet to see another of the type.
I lift weights three times a week, and I do cardio 3-4 times a week. In the beginning it was brutal because I was so damn sore all the time, but after a month it became much easier. My diet is nothing special I just don't eat crap foods anymore, and I try to stay away from processed food as much as possible. I'm not doing any specific diet like paleo,keto, low carb, etc.. The one thing I do avoid as much as possible now is high fructose corn syrup. Evilore once posted this link in the weight loss thread about HFCS, and I have stayed away from that stuff ever since. The hardest thing for me is staying away from soda, and sweets(cookies in particular).
Once you stay away from sweets and junk for a long enough time (or at least limit them a lot) you'll notice you'll likely become disgusted and even turned off by sweets and junk. This happened to me after my first few months in college after eating well. Cakes, store cookies, etc I have no desire to eat. Homemade sweets though -- well those are much more difficult to turn down!
but they're more rare.Mecha_Infantry
Banned
Thanks, me too! Hopefully 31 isn't too old to get going in it.
You're past it dude..
Lay on the couch with a beer, it's over
Brolic Gaoler
formerly Alienshogun
You're past it dude..
Lay on the couch with a beer, it's over
I meant for competing, not for lifting. ;}
Once you stay away from sweets and junk for a long enough time (or at least limit them a lot) you'll notice you'll likely become disgusted and even turned off by sweets and junk. This happened to me after my first few months in college after eating well. Cakes, store cookies, etc I have no desire to eat. Homemade sweets though -- well those are much more difficult to turn down!
Yep, the only thing I do now that I like is dark chocolate.
Mecha_Infantry
Banned
I know I know!
But I don't know how it is in the US, but UK has a tonne of different entries for different age groups and competition experience. Had the pleasure to talk/train with a couple of world champs (ex) on Saturday, was inspirational
Good luck either way! I have my competition in November
Brolic Gaoler
formerly Alienshogun
I know I know!
But I don't know how it is in the US, but UK has a tonne of different entries for different age groups and competition experience. Had the pleasure to talk/train with a couple of world champs (ex) on Saturday, was inspirational
Good luck either way! I have my competition in November
I don't want to go to chicago to do it is the issue, I may not have a choice though. I'll start looking harder soon. Research projects and presentations getting in the way atm.
Mecha_Infantry
Banned
Tell me about it. In my last yeaer of my masters and I'm struggling to find out a good balanced plan
Here's some inspiration from my guy Big Kaize in the gym I train in, in Luton: http://www.youtube.com/watch?v=94jhggSsr1E
And here is 18 y/o J deadlifting: http://www.youtube.com/watch?v=xZIHjSwzlsg&list=UUYegNWtdjrRIBgMoHQsIeKw&index=12&feature=plcp
Brolic Gaoler
formerly Alienshogun
Tell me about it. In my last yeaer of my masters and I'm struggling to find out a good balanced plan
Here's some inspiration from my guy Big Kaize in the gym I train in, in Luton: http://www.youtube.com/watch?v=94jhggSsr1E
And here is 18 y/o J deadlifting: http://www.youtube.com/watch?v=xZIHjSwzlsg&list=UUYegNWtdjrRIBgMoHQsIeKw&index=12&feature=plcp
That's a big mofo, how much was that?
Mecha_Infantry
Banned
672pounds..He's huge, like seriously big when you stand next to him. I never knew my gym looked so rough :|
Can't wait to train tomorrow!
Brolic Gaoler
formerly Alienshogun
Nice, yeah, I just looked and there's 6 meets in the next month to 2 months, but that's not going to work.
One of them requires everyone to wear singlets, is that normal?
Mecha_Infantry
Banned
As far as I know places allow for power suits, so suits(singlets) are normally chosen. Don't know if it's meant to be a requirement though
Brolic Gaoler
formerly Alienshogun
Mecha_Infantry
Banned
Weird huh! DIdn't even know you could do bicep curls in competitions either!!
The topic of logging progress was brought up.
http://www.70sbig.com/blog/2012/01/logging-progress/
Also, shogun, I recommend checking 70s big for their posts on competing in a meet. The author of the site has had experience coaching lifters at various weightlifting and powerlifting meets.
http://www.70sbig.com/blog/2012/01/logging-progress/
Also, shogun, I recommend checking 70s big for their posts on competing in a meet. The author of the site has had experience coaching lifters at various weightlifting and powerlifting meets.
Brolic Gaoler
formerly Alienshogun
100% raw competitions are Bench, squat, deadlift and curl too. I find it a bit weird as well.
http://www.rawpowerlifting.com/events/IL/2012-06-10Bloomington.pdf
Brolic Gaoler
formerly Alienshogun
Ahh, read the rules/standards on 100% raw, here's the curl stipulation.
Whats with the Curl?
The curl was actually included in the first powerlifting competitions in the 1960s but it was dropped after a few years, likely due to the time a full powerlifting meet takes as it is. The curl has been reintroduced lately in several federations to test the strength of the arms. These standards apply to a strict curl (up against the wall) using an EZ bar. For those that like this lift, it is meant as a guide, for those that dont like this lift, ignore it. The curl is not added to a lifters total, it is a stand alone event.
Whats with the Curl?
The curl was actually included in the first powerlifting competitions in the 1960s but it was dropped after a few years, likely due to the time a full powerlifting meet takes as it is. The curl has been reintroduced lately in several federations to test the strength of the arms. These standards apply to a strict curl (up against the wall) using an EZ bar. For those that like this lift, it is meant as a guide, for those that dont like this lift, ignore it. The curl is not added to a lifters total, it is a stand alone event.
Brolic Gaoler
formerly Alienshogun
No, clue. You can definitely count me out on that.
Ego/bragging rights I would think.
Jason's Ultimatum
Member
I bet they use a squat rack for the curl at the competition.
Brolic Gaoler
formerly Alienshogun
You have to plant your back against a wall. so there's that, but you also use an EZ bar, so there's that too.
Why the EZ bar? I remember seeing a video from Rippetoe that advised against using it to work the biceps (but they are great for triceps).
Brolic Gaoler
formerly Alienshogun
Yeah, that's my point.
Echoes of Pink
Member
For the people asking earlier about keeping an excel lift record:
Lift Record
This is the spreadsheet I've been using to keep track of my lifts. It's a modified version of the one from Stronglifts that just has the basic information.
It contains a bunch of formulas that auto update the whole row. It can be copy and pasted over and over again if you grab the monthly block.
The parts that need to be updated before it works are:
-the first three dates of the month you'll be working on out (the rest will auto populate)
-the initial value of the lift you are on for each lift (the rest will auto populate)
This record is set to raise by 5 pounds per lift but you can alter it by altering X inside of the formula.
=B3+IF(LBKG=1,2.5,IF(LBKG=2,X,0))
For overhead press you can set X = 2.5 if you are only progressing by 2.5 pounds per workout.
I've been doing a simple green, yellow, red highlight to keep track of the action.
Green - Successful lift, advance weight
Yellow - Unsuccessful lift, try weight again
Red - Unsuccessful lift, Deload weight
Hope that helps.
Lift Record
This is the spreadsheet I've been using to keep track of my lifts. It's a modified version of the one from Stronglifts that just has the basic information.
It contains a bunch of formulas that auto update the whole row. It can be copy and pasted over and over again if you grab the monthly block.
The parts that need to be updated before it works are:
-the first three dates of the month you'll be working on out (the rest will auto populate)
-the initial value of the lift you are on for each lift (the rest will auto populate)
This record is set to raise by 5 pounds per lift but you can alter it by altering X inside of the formula.
=B3+IF(LBKG=1,2.5,IF(LBKG=2,X,0))
For overhead press you can set X = 2.5 if you are only progressing by 2.5 pounds per workout.
I've been doing a simple green, yellow, red highlight to keep track of the action.
Green - Successful lift, advance weight
Yellow - Unsuccessful lift, try weight again
Red - Unsuccessful lift, Deload weight
Hope that helps.
D
Deleted member 12837
Unconfirmed Member
I've decided to add power cleans to my routine (or at least give them a try). I've been doing pendlay rows instead as part of SL5x5. Should I keep the rows in as an additional exercise, or just replace them entirely with power cleans? If I do keep them, how should I fit them in?
Right now my routine looks like this:
Day A:
Squat
Bench
Rows
Dips
Day B
Squat
OHP
Deadlifts
Neutral-grip pull-ups
Right now my routine looks like this:
Day A:
Squat
Bench
Rows
Dips
Day B
Squat
OHP
Deadlifts
Neutral-grip pull-ups
I FUCKING HATE IT WHEN ITS LEG DAY AND THERE'S AN ASSHOLE USING THE SQUAT RACK FOR BICEP CURLS.
Excuse me bro, I just got 8 more sets of 15 reps each and I'll be all done. Won't be too long now.
I just don't comprehend it. There's a group of 4 high school kids that come in at 6PM every few days and just take over the squat rack for atleast an hour and a half just doing bicep curls. That's all they do, the entire time. They'll just do bicep curls, then leave.
They're really obnoxious too. I'll be squatting and they'll start saying that there's a squat machine and that it'd be "really cool" if I could use that instead because they're in a hurry. I just tell them I have a few more sets and ignore them if they pester me again.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Hate your gym for not having more equipment and/or tell the kids to fuck off.
There's four racks there. Two are supposed to be used for squats, the other two are used for deadlifting.
The highschool kids will take over both squat racks.
Keylime
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I really want to join the gym at my work, but they don't have a power rack, just a smith machine.
Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.
Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.
cuevas. PhD.
Member
You can't.
Leg press?
MrToughPants
Brian Burke punched my mom
Off the top of my head...
RDL
Deadlift
Sumo DL
Zercher Squat
Heavy Lunges
Heavy Step-Ups
Hack Squat
Goblet Squats
DB squats
Bulgarian Split Squat
Cleans
PC to Front Squat
There's quite a few single leg exercises that will build mass and strength. You don't HAVE to back squat to get big or strong legs it's just more efficient. The DL type movements will strength the spinal erectors too which is quite important.
Wait....there are exercises besides squat rack barbell curls?
Seriously though, there is no real excuse for this to ever happen. Me and my buddy would always ask and make sure there was nobody around or using the rack, and if anyone came by asking to use it/how many sets we have left, we would just go and put the bar on (one of the numerous) bench press pad. Works just as well.
Oh, and kids are always going to be obnoxious. It's just embedded in them at that age. They'll act too big for their britches. Just how it is. It sucks, and is bullshit, but that's that.
I am always courteous and nice to everyone at the gym, so I hope that karma, or whatever catches up and treats me well. Even if it doesn't, there's no reason why you can't be polite.
muntersaur
Member
Rippetoe, unlike what he is represented in this thread, is not the be all and end of training and you will find many slightly different variations of the squat.
The basics such as not rounding the lower back and keeping the shoulders and lats tight will always be the same though. Just practice both versions and see which you prefer.
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