Support NeoGAF

[Cheeto]

so you guys are saying that you should never, under any circumstance, do a sit up? i mean, yea, i agree that there are other core exercises that could be considered 'better' like l-hold, knee to elbow, toe to bar, etc. but i cant believe there is no place for it in exercise as long as you can do them without injuring yourself. this workout i was referring to was 2 deadlift, 2 power cleans, 2 front squat, 2 thrusters and 2 ohs (set your weight on what you can ohs since thats the most difficult part), then 28 sit ups. i dont think its that ridiculous to do sit ups there.

Its not ridiculous,but why not just do planks? They are safer, better and require the same equipment (nothing).

 

[mrbagdt]

Its not ridiculous,but why not just do planks? They are safer, better and require the same equipment (nothing).

i dunno, i agree that planks are as effective and lack of needing any equipment always helps. i can only say that the reasoning for situps in this workout was probably so you could measure improvement of your time if you did it again later on and it gives your arms a break from the bar work. used an ab-mat and focused on keeping my form up.

 

[ShowDog]

anyone know of any good iphone/ipod touch fitness journal apps? Just want something simple to put down my reps that isn't cumbersome.

Gym Buddy takes a few minutes to set up your exercise routine but after that it's extremely quick and efficient at recording sets and tracking all sorts of data. So best of both worlds. Interface is a little quirky though.

 

[lenovox1]

i dunno, i agree that planks are as effective and lack of needing any equipment always helps. i can only say that the reasoning for situps in this workout was probably so you could measure improvement of your time if you did it again later on and it gives your arms a break from the bar work. used an ab-mat and focused on keeping my form up.

Hmm, I can think of more than a few alternative off the top of my head:

- You could do the hundred from Pilates. This movement doesn't involve repeated contraction, and it does the exact same muscles a sit-up does.

- Any navasana (boat pose) from yoga. You balance on your behind while you allow your core to stabilize your body. Similar enough to a plank, but you're not on your arms and shoulders.

- Or the bicycle crunch. You'll be twisting instead of compressing, and it was labeled as the most effective ab exercise from some institute at some point in time. (ETA: About.com says the San Diego University did a test of 13 common ab exercises, and that the bicycle crunch worked the abs the best).

 

[parrotbeak]

I've always wondered about stretching with an injury. I feel like stretching an irritated tendon or ligament might just make it worse, or at the very least slow down the healing process. Anyone know if that's really the case or not?

Which psoas stretches did you do that helped, and how often?

I read in Ultimate Backs that the slow stretch tends to put more pressure on the ends of the muscle where the ligaments connect, whereas a fast stretch puts the pressure in the middle of the muscle. I think that is one reason active stretches like leg swings might be recommended over static stretches.

i dunno, i agree that planks are as effective and lack of needing any equipment always helps. i can only say that the reasoning for situps in this workout was probably so you could measure improvement of your time if you did it again later on and it gives your arms a break from the bar work. used an ab-mat and focused on keeping my form up.

You can measure improvement with the plank by timing how long you hold it.

 

[Mr.City]

so you guys are saying that you should never, under any circumstance, do a sit up? i mean, yea, i agree that there are other core exercises that could be considered 'better' like l-hold, knee to elbow, toe to bar, etc. but i cant believe there is no place for it in exercise as long as you can do them without injuring yourself. this workout i was referring to was 2 deadlift, 2 power cleans, 2 front squat, 2 thrusters and 2 ohs (set your weight on what you can ohs since thats the most difficult part), then 28 sit ups. i dont think its that ridiculous to do sit ups there.

Are you doing crossfit? What's going on here? Why 28 sit ups? I think people are confusing crunches with sit ups, but some people don't like the effects that it may or may not have one spine (putting the spine into flexion.)

 

[kylej]

I don't even think I could (mentally) do one situp. They kill my tailbone.

 

[Echoes of Pink]

That's promising to hear, and reinforces my decision to move to low-bar. How much weight were you squatting before the hip strain got bad for that one set? I was only up to about 230 before I first starting noticing the hip pain.

I think resetting completely on squats will be important. I'll probably drop my deadlifts down significantly too once I get back to lower body workouts.

I was doing less weight than you where when it hit me. I tried doing a bunch of stretching and high volume reps with low weight, but it didn't help me out. I just needed some inactive time to heal up before doing anything.

The reset will be important because it will give your hip a longer time to heal before being near 100%. In addition, the mechanics of low bar squatting is slightly different than high bar. You'll need a few workouts to get used to it which will coincide with your reset/light weight time.

 

[Brolic Gaoler]

I've always wondered about stretching with an injury. I feel like stretching an irritated tendon or ligament might just make it worse, or at the very least slow down the healing process. Anyone know if that's really the case or not?

Which psoas stretches did you do that helped, and how often?

http://www.youtube.com/watch?v=f7LpKdLoF3A

3 times a day and the pain relief was almost instant, after a week and a half it didn't hurt in my lower right back/hip anymore.

 

[mrbagdt]

Are you doing crossfit? What's going on here? Why 28 sit ups? I think people are confusing crunches with sit ups, but some people don't like the effects that it may or may not have one spine (putting the spine into flexion.)

yea, crossfit wod. i dunno where the 28 comes from. probably somebodys birthday date or something equally pointless. the people that were athletes in there were taking 22-26 minutes, i took 34 with 85lbs. im usually just trying to do things right and not sacrifice form for time.

i have a hard time switching my hands for doing OHS to a wider grip. i would wind up setting down the bar, getting my hands where i wanted, then picking it back up over my head. i suppose like everything with weights, it just takes time to get the technique down of being able to adjust your hands on the bar evenly.

 

[SeanR1221]

My upper back is pretty beat up today. No pain, but sore. Things click when I rotate my shoulders. Ice, aleve and deep stretching?

 

[Mr.City]

yea, crossfit wod. i dunno where the 28 comes from. probably somebodys birthday date or something equally pointless. the people that were athletes in there were taking 22-26 minutes, i took 34 with 85lbs. im usually just trying to do things right and not sacrifice form for time.

i have a hard time switching my hands for doing OHS to a wider grip. i would wind up setting down the bar, getting my hands where i wanted, then picking it back up over my head. i suppose like everything with weights, it just takes time to get the technique down of being able to adjust your hands on the bar evenly.

Doing things for time when you're unsure of the weight and probably haven't done strength training may cause some problems for you. What are your goals here?

 

[mrbagdt]

Doing things for time when you're unsure of the weight and probably haven't done strength training may cause some problems for you. What are your goals here?

whered you get the impression i was unsure of the weight? i was just saying im not comfortable yet at adjusting my hands wide on the bar when its held over my head. my wife and i are just doing this for fitness and for me its also to help improve in jiu jitsu competitions.

i tend to lurk this thread and not post because so many people are vehemently against any crossfit chat; that its a scene, a cult and so forth. im sure there are gyms out there that are made by stupid people and getting affiliation requires little more than money, but i dont think that means the entire thing is a joke and that every 'box' is nothing more than a scam.

 

[Mully]

Wrong thread.

 

[Brolic Gaoler]

Speaking of crossfit.

http://www.youtube.com/watch?v=SkP6bPtm55k&feature=youtu.be

lolz.

 

[Ashhong]

In weight lifting, they tend to use the word beginner to describe anyone that can continue to make workout to workout progress. This would mean that you you can do X one night then X+5 the next. If you can still pack on weight from workout to workout, you should take pride in the beginner tag haha. Maybe the word novice would be better to describe the situation.

Anyway, you need to sign up for the free 5X5 report on SL's website to get the detailed program. The website just has the basics if I recall. The program boils down to the following:

1. Start with an empty bar

2. Add 5 pounds of weight every time you complete 5 sets of 5 reps

3. Continue this plan until you stall (can't complete 5 sets of 5 reps) on a individual lift 3 times in a row.

4. Deload that individual lift by 10%. Drop the weight and work your way back up and hopefully beyond

5. Continue this plan until you stall 3 more times and hit a second deload of 10%

6. Once you deload twice on an individual lift, you drop the number of sets to 3

7. Continue with sets of 3 on this individual lift until you go through another sequence of 2 deloads

8. After two deloads, drop the number of sets to 1 and continue until you deload twice

9. Once you've deloaded twice from 1X5, you're now ready for an intermediate program

That's the basics. Hope that makes sense.

cool thanks for the info. I guess in that sense of the word I am still a beginner. I know the program, didn't mean to make you write all that out. I am currently following the excel file. I did not know about the deloading and the dropping to 3 sets, although I'll probably have a while to go until that happens.

Is there anything wrong with working out 2 days in a row, say Monday Tuesday, if I know I wont be able to workout wednesday?

 

[Mecha_Infantry]

Speaking of crossfit.

http://www.youtube.com/watch?v=SkP6bPtm55k&feature=youtu.be

lolz.

SMH..she was cute though

Just did my reduced (yes I still know it's a lot) shoulder routine today, my shit is all erect now. Hard and shit. Missed out upright rows and front raises...

-DB Military Press
-Shrugs DS
-Behind the Necks
-Bent Over Rear Lats on incline bench
-Bent Arm Lateral Raises

I dont think I was previously over training, as I am as big as I've ever been, but I think I can do a few less exercises, increase the sets to 4 and shorten my resting time. Working out smarter for 2012

 

[parrotbeak]

Speaking of crossfit.

http://www.youtube.com/watch?v=SkP6bPtm55k&feature=youtu.be

lolz.

Says video is private.

 

[TheFatOne]

So GAF I wanted to ask this question yesterday, but I forgot. Is it normal to add weight very slowly when you are cutting? Like only increasing my lifts by 5lbs every 3-4 weeks or so. It seems like I just can't add any weight right now. Increasing the weight by 5lbs kills my form, and I fail sets.

I feel like I am not loosing any strength, but I'm not gaining any strength at the same time.

 

[X-Frame]

So GAF I wanted to ask this question yesterday, but I forgot. Is it normal to add weight very slowly when you are cutting? Like only increasing my lifts by 5lbs every 3-4 weeks or so. It seems like I just can't add any weight right now. Increasing the weight by 5lbs kills my form, and I fail sets.

I feel like I am not loosing any strength, but I'm not gaining any strength at the same time.

Progression is not just the weight on the bar. There are many ways to progressively overload your body. For example, using the same weight but adding 1 rep. Using the same weight but moving the bar faster. Less rest in between sets.

You can manipulate all of these in a sequence that'll provide a steady stream of progressive overload even though it may be tiny -- but if you're on a caloric deficit any progression is commended. Most people lose strength and size too quickly.

 

[Brolic Gaoler]

Says video is private.

yeah probably took it down because of the comments.

Long story short it's a 4 man vehicle pull around a race track with ropes tied around the crossfitters attached to a brush guard an an SUV.

One of the girl's ropes gets wrapped around a wheel of the SUV and she gets slammed into the side of the car.

SMH..she was cute though

Just did my reduced (yes I still know it's a lot) shoulder routine today, my shit is all erect now. Hard and shit. Missed out upright rows and front raises...



I dont think I was previously over training, as I am as big as I've ever been, but I think I can do a few less exercises, increase the sets to 4 and shorten my resting time. Working out smarter for 2012

That doesn't look bad, this was me today.

Pull-Up:
10 reps (+102 pts)
10 reps (+102 pts)


Chin-Up:
10 reps (+96 pts)
10 reps (+96 pts)


Parallel-Grip Pull-Up:
10 reps (+119 pts)
10 reps (+119 pts)


Standing Military Press:
95 lb x 5 reps (+44 pts)
115 lb x 3 reps (+40 pts)
135 lb x 1 reps (+31 pts)
155 lb x 5 reps (+66 pts)
175 lb x 5 reps (+75 pts)
200 lb x 6 reps (+95 pts)
120 lb x 10 reps (+61 pts)
120 lb x 10 reps (+61 pts)
120 lb x 10 reps (+61 pts)
120 lb x 10 reps (+61 pts)
120 lb x 10 reps (+61 pts)


Face Pull:
30 lb x 15 reps (+18 pts)
30 lb x 15 reps (+18 pts)
30 lb x 15 reps (+18 pts)
30 lb x 15 reps (+18 pts)


Dumbbell Side Lateral Raise:
15 lb x 15 reps (+36 pts)
15 lb x 15 reps (+36 pts)
15 lb x 15 reps (+36 pts)


Barbell Shrug:
295 lb x 15 reps (+90 pts)
295 lb x 15 reps (+90 pts)
295 lb x 15 reps (+90 pts)

I used to do a lot more for shoulders, I'm glad I don't anymore.

 

[Mecha_Infantry]

yeah probably took it down because of the comments.

Long story short it's a 4 man vehicle pull around a race track with ropes tied around the crossfitters attached to a brush guard an an SUV.

One of the girl's ropes gets wrapped around a wheel of the SUV and she gets slammed into the side of the car.




That doesn't look bad, this was me today.



I used to do a lot more for shoulders, I'm glad I don't anymore.

Nice standing raise numbers, I struggled with that for a while due to my back. But hitting seated raises.

I agree with you on shoulders. Such a delicate place, probably can do without all the extra strain.

 

[Brolic Gaoler]

Nice standing raise numbers, I struggled with that for a while due to my back. But hitting seated raises.

I agree with you on shoulders. Such a delicate place, probably can do without all the extra strain.

Thanks, it's one of my stronger lifts, but it's also the first to peak out. Progress atm if VERY slow. My 5/3/1 estimated 1rm atm is 255.

And yeah, if you mess up shoulders, you mess up almost everything else, but at the same time, getting them beefy is awesome too.

 

[Mecha_Infantry]

Thanks, it's one of my stronger lifts, but it's also the first to peak out. Progress atm if VERY slow. My 5/3/1 estimated 1rm atm is 255.

And yeah, if you mess up shoulders, you mess up almost everything else, but at the same time, getting them beefy is awesome too.

Thing is, I have over developed front delts, sides are good rear is comig up slowly. I want my traps to be a lot higher though, like tennis balls, but they're more like medium incline hills

I think they will make my shoulders look more balanced

 

[Cooter]

Can you elaborate on the type of lifts you are doing for each day? I am thinking of doing a split like this and wanted to get ideas.

Mon- Chest/bis:

1) I rotate BB bench and DB bench every week. I do this first exercise alone with no superset
2) I rotate BB incline and DB incline every week and superset it with BB curls
3) Some type of fly. I'm loving decline flys lately. I superset that with another bi exercise. Not really important which one you choose.
* the rotation always has a BB and DB exercise every week. ex. BB bench and DB incline

Tues- Legs

1) squats
2) leg press
I throw in muscle ups in between

Wed or Thurs- Shoulders/tris

1) BB shoulder press. Same as bench. I do this separately with no superset
2) Front raises supersetted with CGBP, weighted dips, or laying tri extensions
3) Side raises supersetted with one of the two I didn't do above
4) rear delt work performed alone. A ton to choose from here.

Fri or Sat- Back

1) Start with muscle ups. Then weighted pull ups. Performed alone
2) Bent over rows/one arm pulls/Tbar pulls supersetted with high rep shrugs
3) One I didn't do above supersetted with a lower rep high weight shrug. Usually DBs

I deadlift on Fri or Sat. Whatever day I didn't do back.

Been staying with 10,8,6,4 for a while. The raises for shoulders are 12,10,8,6 and my squats and DLs are 5x5. Leg press is 15,12,10,8,6. That's about it. My wife has started squatting twice a week and I might start joining her. The second time squatting that week is a high rep 15,12,10,8,6.

 

[rando14]

Holy shit, 80 reps for military press? Why?

 

[cuevas. PhD.]

Just stopping by to tell everyone to stop squatting with your feet pointing out so much.

10 degrees is fine, and optimal for strength and health!

On that note, my new favorite site: http://www.mobilitywod.com/

 

[Brolic Gaoler]

Holy shit, 80 reps for military press? Why?

Big But Boring.

The first 3 sets are warm up.

The final 5 sets at 10 reps each are 50% of the training max. Which is 235 atm. (This is big but boring)

 

[Agyar]

Just stopping by to tell everyone to stop squatting with your feet pointing out so much.

But but Rippetoe.

 

[mrbagdt]

Just stopping by to tell everyone to stop squatting with your feet pointing out so much.

10 degrees is fine, and optimal for strength and health!

On that note, my new favorite site: http://www.mobilitywod.com/

i look at this site a lot too, its got some good stuff

 

[rando14]

Big But Boring.

The first 3 sets are warm up.

The final 5 sets at 10 reps each are 50% of the training max. Which is 235 atm. (This is big but boring)

Ahhh gotcha, cool.

 

[Cooter]

More progress. Last week I managed 26 muscle ups in 6 sets; 5,6,4,4,4,3. This week I did 26 in 5 sets; 6,6,5,4,5. Sweetness!

 

[Brolic Gaoler]

More progress. Last week I managed 26 muscle ups in 6 sets; 5,6,4,4,4,3. This week I did 26 in 5 sets; 6,6,5,4,5. Sweetness!

One of these times you're gonna shoot through the roof.

 

[Cooter]

One of these times you're gonna shoot through the roof.

Really thought I could get 7 in a row today. I was disappointed but quickly shifted to another goal. There's a light above the bar and people say I'm about 6 inches from hitting it. Damnit! Have some foresight gym. Someone 6'6 would probably hit it.

 

[Brolic Gaoler]

Really thought I could get 7 in a row today. I was disappointed but quickly shifted to another goal. There's a light above the bar and people say I'm about 6 inches from hitting it. Damnit! Have some foresight gym. Someone 6'6 would probably hit it.

Do a muscle up then post up at the top with one arm at full extension on the bar and touch the light with the other hand.

Panties will drop to the floor.

 

[Cooter]

Do a muscle up then post up at the top with one arm at full extension on the bar and touch the light with the other hand.

Panties will drop to the floor.

ha/ha. My wife trains with me and she says she spends half her time watching me and the other half watching the people. I will say that on muscle up days when she's there I get a little extra passion from her that night!

 

[Brolic Gaoler]

ha/ha. My wife trains with me and she says she spends half her time watching me and the other half watching the people. I will say that on muscle up days when she's there I get a little extra passion from her that night!

lol, I wonder if it's from the display or from all the attention you get.

Probably both.

On that note, I wish my wife would train with me, she's super skinny, but out of shape (we all know the type).

I can't complain though, she's awesome, cooks, cleans, takes care of my son mostly plus she works full time.

 

[Cooter]

lol, I wonder if it's from the display or from all the attention you get.

Probably both.

On that note, I wish my wife would train with me, she's super skinny, but out of shape (we all know the type).

I can't complain though, she's awesome, cooks, cleans, takes care of my son mostly plus she works full time.

It really is a blast to train with her. She's strong. Squated 115 5 times today with impeccable form and she went deep. She also leg pressed 3 plates 6 times. It's really hot!

Does you wife know that you would enjoy training with her?

 

[Brolic Gaoler]

It really is a blast to train with her. She's strong. Squated 115 5 times today with impeccable form and she went deep. She also leg pressed 3 plates 6 times. It's really hot!

Does you wife know that you would enjoy training with her?

That's awesome.

Yeah, she's a journalist for a local paper, so her time is hard to nail down, and she does most of the work with my son. Which is good because when I get hired as a cop she's going to be doing that anyway.

I know a lot of people use the excuse "I don't have time" but she really doesn't. She's up at 6 and going flat out till 10pm every day.

 

[Cooter]

Yeah, she's a journalist for a local paper, so her time is hard to nail down, and she does most of the work with my son. Which is good because when I get hired as a cop she's going to be doing that anyway.

I know a lot of people use the excuse "I don't have time" but she really doesn't. She's up at 6 and going flat out till 10pm every day.

Damn life always seems to get in the way.

 

[Brolic Gaoler]

Damn life always seems to get in the way.

Indeed, well, at least I can get in shape for her, haha.

On that note I've dropped about an inch off my waist. I started at the third hole in my belt and now I'm at the 4th hole in my belt (Weight belt).

The jeans I just bought that were 36s that just barely needed a belt I can pull more than an inch to the side off my waist now. It's fucked up though, they are loose as hell in the waist but tight in my quads/ass.

Guess I better get used to it. Just odd to be 240lbs at 5 foot 8 and 36s are falling to my ass.

 

[Cooter]

Indeed, well, at least I can get in shape for her, haha.

On that note I've dropped about an inch off my waist. I started at the third hole in my belt and now I'm at the 4th hole in my belt (Weight belt).

The jeans I just bought that were 36s that just barely needed a belt I can pull more than an inch to the side off my waist now. It's fucked up though, they are loose as hell in the waist but tight in my quads/ass.

Guess I better get used to it. Just odd to be 240lbs at 5 foot 8 and 36s are falling to my ass.

What weight/bf% are you shooting for?

 

[Brolic Gaoler]

What weight/bf% are you shooting for?

I'd like to be 220 for competition when I finally get around to signing up for one, my numbers at 220 would be pretty good. As for body fat I don't care, I just want to be able to go this summer without a shirt.

TBH I think if I could hit 220 I'd be fucking shredded though, but that's not really the goal. It would just be a welcome side effect.

 

[Cooter]

I'd like to be 220 for competition when I finally get around to signing up for one, my numbers at 220 would be pretty good. As for body fat I don't care, I just want to be able to go this summer without a shirt.

Shouldn't be too difficult with your dedication. Be nice to see you drop down to our level as you drop lbs. If you are shoulder pressing 2 plates at 215-220 lord have mercy.

 

[Brolic Gaoler]

Shouldn't be too difficult with your dedication. Be nice to see you drop down to our level as you drop lbs. If you are shoulder pressing 2 plates at 215-220 lord have mercy.

Lol, oh lord.

That really is the goal though.

I've been losing about 1lb a week right now consistently, so I know it's not water right now. Just gotta keep on keepin' on.

 

[TheFatOne]

Progression is not just the weight on the bar. There are many ways to progressively overload your body. For example, using the same weight but adding 1 rep. Using the same weight but moving the bar faster. Less rest in between sets.

You can manipulate all of these in a sequence that'll provide a steady stream of progressive overload even though it may be tiny -- but if you're on a caloric deficit any progression is commended. Most people lose strength and size too quickly.

Ohh thanks for the advice I never looked at it this way.

 

[Mr.City]

You are an inspiration to this thread, Shogun.

 

[Anton Sugar]

We should all collaborate and make some super-infographics.

 

[Brolic Gaoler]

You are an inspiration to this thread, Shogun.

I don't know about all that, but thanks!

I just see it as getting down one weight class and maintaining (if not slightly improving) my strength as I go to get an advantage.

We should all collaborate and make some super-infographics.

That do you mean?

What are super-infographics?

 

[Mr.City]

We should all collaborate and make some super-infographics.

I'm down.