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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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There are a lot of benefits to HIIT over long, slow cardio
http://blog.sme.sk/blog/3928/155928/GibalaIntervalTraining_2008.pdf
http://blog.sme.sk/blog/3928/155928/GibalaIntervalTraining_2008.pdf
They claim 95% accuracy or some shit. I feel like it's much better than just reading charts for your age, weight and all that other shit. It takes out a lot of guess work.
Syphon Filter
Member
What is a good alt to overhead press and power cleans?
Got any links to your device or similar ones?
Check the last page. I posted a couple links there for someone else.
Front raises and headstand pushups is everything I could think of.
Deadlifts for pulling off the ground: Use lighter and work on speed or heavier and work on power (you'll do same # reps probably, but be slower).
Push Press: Work on explosiveness. Use same guidelines as above.
I hardly ever go above 3 reps. 70%-75% of max for speed on the deadlift. 80%-90% for power up to 3 reps.
When I say max I mean 1 rep max for the day and max at that same level of form. Not a grind it out, muscle it up type of thing.
Depending on your goals, you may choose to do different # of reps than I. I just gave you my suggestions/what-I-do.
I saw it on amazon. 90% accuracy they claim. Not sure I'd want to wear a band all day. What is the science that it can measure calories burned through the arm? Is it up against an artery or vein?
For what purpose? Shoulder issues or just don't like the movement?
Heat production, Galvanic Skin Response, rate of heat dissipation.
I had a former coworker use one. She loved it and it seemed very accurate.
Silphonica
Banned
You should try more on your deadlift. I just passed 40kg bench and 55kg squat and I'm deadlifting for 75kg.
Everyone always seems afraid to increase their deads.
How long have you been training for? I'm just about a month and half into SS.
I can't say it's easy but I can definitely try to increase more weight every time I do the workout.
RumblingRosco
Member
I normally do sets of 3 for all my lifts, and recently decided it was better to progress set-by-set rather than all sets at once. So, for example, I used to do 3x3x300, but then would try 3x3x310; now I'd go from 3x3x300 to 2x3x300 + 1x3x310. Then the next session 3x1x300 + 3x2x310, and finally 3x3x310. This kind of progression is a bit "easier" but has been working slowly for me.
Theres an accelerometer to measure steps and I guess heart rate sensor on it too. But it detects skin temperature and the changes in skin temperature. They say wear it on your left arm with the device against your tricep. I don't know the exact science.
As far as wearing it all day, it's not a big deal. I wake up, put it to charge and do morning things and the I put it on until the same time tomorrow. It's pretty comfy and doesn't bother me when I sleep.
best thing is its short. i hate long cardio session.
Once I said fuck it I'mma do 2x my bodyweight in deadlift. My belt wasn't tight enough, lift was sloppy and I got a nice herniated disk.
Heh, my one extremely competetive friend on fitocracy is posting some questionable stuff that's inflating his score.
3 hours of volleyball? Maybe he was there for 3 hours but did he play the whole time? 2.5 hours of yard work? He just has a small backyard of grass, no soil or front yard.
3 hours of volleyball? Maybe he was there for 3 hours but did he play the whole time? 2.5 hours of yard work? He just has a small backyard of grass, no soil or front yard.
Well that's the other extreme.
Silphonica
Banned
I trained for a month just on sporadic compound lifts. I had a hand injury, see:
I'm my second session after returning from my hand in jury, I didn't start deadlifting until about week 3-4 into initially going to the gym.
How necessary are belts when you get into higher weight in deadlfts?
Not necessary, but belt-users seem to think they help.
Silphonica
Banned
Not everyone is the same, different variables and all that, I just think you should give it a try and see how you go. It's your max lift remember, so just fucking go for it. (Be careful too though lol)
I just noticed though that you're only 55kg. I'm a very skinny guy and i'm about 67kg. Like I said, not everyone is the same.
fredrancour
Member
"Since this exercise is performed AFTER squats, and since squats can fatigue many of the same muscle groups, only 1 working set of deadlifts is required to achieve an appropriate training affect, and for most novices and even many intermediates, only 1 working set of deadlifts will be required to maintain steady progress in the exercise. "
-SS Wiki. I have no idea what's lifted from the book there and what is original by whoever made the wiki but this sounds reasonable. I could not push myself as hard as I do deadlifting if did 3 sets.
I use a belt so I can work my abs/core more during other lifts. I don't "need" it, but it does help engage your core in lifts more. You don't use it to prevent injury, you use it to further engage muscles.
Nothing we use is necessary.
I'm not that skinny anymore since I started being active and started bulking but I'm still lightweight and small because I have a small frame. (5' 2'')
Yeah, I completely forgot about that. Thanks for pointing that out.
This is what I'm scared of
I don't know when to increase my deadlift, I feel like I could do waaay more than I currently am (I only lift 70kg right now). Problem is when lifting my lower back feels strained, I think I hurt it a while back when I dropped down way too quickly during a squat, so I'm letting it rest for two weeks, but I really want to see how much I can lift.I'm 68kg (6'2"), so I might just copy whatever you lift
squatting 80kg, deadlifting 70kg, benching 60kg, so I may tone it down. Scared of injury since I have a history of injury from athletics/american football. Mainly hurting things due to weak joints I think, ankles, knees, fingers/thumbs. It's lame.Mecha_Infantry
Banned
IFBB Pro (lol) aint too far away! Gimmie 1ml of Tren Test-e, T3 and Tamox and I'll be good!
No in all honesty, still trimming down slowly. Cut a stone and a half since May (water, lack of creatine, etc), look to go steady till the end of the years. That's when the stomach area will look a little more on point
No in all honesty, still trimming down slowly. Cut a stone and a half since May (water, lack of creatine, etc), look to go steady till the end of the years. That's when the stomach area will look a little more on point
AngmarsKing701
Member
Feeling a weird pressure in lower left quadrant the last couple of weeks. I've gone to low impact stuff. Hit the elliptical today for 35 minutes. Pretty good burn, but I'll have to keep an eye on this other issue. Had hernia surgery a couple years ago and praying it isn't another one.
iAmMaximus
Member
Going to start doing some ab workouts at home tomorrow. Anyone know how I could incorporate a dip belt with any of the workouts? I have access to plates and a bar.
I wonder if I'm able to bench 100kg (220lbs). I do this exercise once a week alone (though I do other chest exercises) and lift 70kg (my body weight) 5x5 smoothly. I don't dear go further currently without a spotter.
I'm still in the middle of getting 'back into shape' though (haven't benched for ten years, was in my teens back then and single max was 80-85kg) as my exercise was 60kg 6x4 just two weeks ago. I'm rapidly going up right now so who knows where it evens out.
edit: According to this chart 5 repetitions on 70kg = 81.7kg Max. With a spotter though I believe I'm able to do eight repetitions meaning Max would be around 88.8kg.
2nd edit: When I can do 80kg x 5 comfortably on my own I will get a spotter and try for the 100kg (three digits!). Should be able to get there this month.
I'm still in the middle of getting 'back into shape' though (haven't benched for ten years, was in my teens back then and single max was 80-85kg) as my exercise was 60kg 6x4 just two weeks ago. I'm rapidly going up right now so who knows where it evens out.
edit: According to this chart 5 repetitions on 70kg = 81.7kg Max. With a spotter though I believe I'm able to do eight repetitions meaning Max would be around 88.8kg.
2nd edit: When I can do 80kg x 5 comfortably on my own I will get a spotter and try for the 100kg (three digits!). Should be able to get there this month.
Yeah, I've learned my lesson.
I wouldn't call where I am "higher weights" necessarily but when lifting 260 lbs ( I weigh 150 ) and above my spine feels like it's going to pop out of my back unless I have a belt on.
This is what I'm scared of
Well, all I know is that when it comes to deadlifts it feels like it's so much easier to hurt yourself compared to other exercises. =(
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Gonna make a pizza today so this time I'll actually take a pic and post it.. but for now here's a shot of a spinach/banana/protein "cake" experiment. Basically tasted like banana bread so it was great.
Dropped my squat weight from 175 to 135 because I felt that I wasn't doing it properly. Humbling, but feels good to go down past parallel.
On the plus side, I finally worked my way up to a plate in bench
Damn, I'm almost where you are. I squat 140 atg and am close to benching a plate. That's a personal milestone that I'll be very happy about when it happens!
AdventureRacing
Member
This is probably a stupid and irrelevant question but when you work out how much your lifts are do you count the bar? I've always assumed you haven't but i seem to read/hear different things. It seems easier to just not worry about the bar (as im assuming it's not the same everywhere).
You count everything that you move, so the bar and the plates. Most standard olympic bars are 45 lbs and most EZ curl bars are 15lbs.
manipulate
Member
Mecha, you're a beast mate.
Count me in the 'scared to increase deadlift' crew. Bit concerned about going past 100 kg.
On an unrelated note, I managed to 1 rep 85 kg bench press today. Hooray for me!
Count me in the 'scared to increase deadlift' crew. Bit concerned about going past 100 kg.
On an unrelated note, I managed to 1 rep 85 kg bench press today. Hooray for me!
AdventureRacing
Member
I had no idea.
Looking solid. Are you going to participate in a contest at some point, or are you just trimming down for health and aesthetics?
In casual conversation I may wish you the best of luck, but implying that any of your effort has been mere luck is insulting. Good job and keep kicking ass.
As long as you're careful about form, you can definitely increase it. I went from 85lbs to 355lbs in a few months with only one reset, just increasing a couple of pounds at a time
I'll second this. I'm at 415 for singles and when I first started DLing I could only pull 135. Follow Starting Strength or Grayskull LP and you'll safely progress into the heavier weights.
Mecha, looking beastly.
Khalifa Jayy
Banned
There's a girl on fb trying to tell me that I'm doing bad by eating my in n out burger protein style because I'm "missing out on complex carbs." Lolwhut? Refined sugars and processed carbs are not the same as complex carbs lol.
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