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Deleted member 47027
Unconfirmed Member
Muchos gracias!
By the way, is that you Sunflower?
Yep, name got changed. vince.gif forever now
Muchos gracias!
By the way, is that you Sunflower?
Well, I've legitimately completed 5 months of SS according to my statistics!
22 weeks total!
Every major exercise in the SS program has meet a steady progress ( from day 1 to present):
Squat: 52,5 kg / 115 lbs -> 105 kg / 230 lbs
Bench press: 32,5 kg / 71 lbs -> 72,5 kg / 160 lbs
Deadlift: 62,5 kg / 135 lbs -> 112,5 kg -> 248 lbs
Overhead press: 25 kg / 55 lbs -> 50 kg / 110 lbs
Bent rows: 40 kg / 88 lbs - > 62,5 kg / 137 lbs
Power cleans: 27,5 kg / 60 lbs -> 50 kg / 110 lbs
I still can't believe I can bench 72,5 kg. I think I'm gonna go extactic when I reach 80 kg. That will be momumental.
100 kg bench press seems so close yet so far.
One-rep max or work-set?
It'll come back, and relatively fast. The neuromuscular adaptation is strong in you. Believe.
I still can't believe I can bench 72,5 kg. I think I'm gonna go extactic when I reach 80 kg. That will be momumental.
Yep, name got changed. vince.gif forever now
is it the same profile or did the "sunflower" one get deleted?
curious, how near is 72.5 kg from your bodyweight?
Approximately 10~12 kg. Its a good thing you reminded me about this. Haven't weighed myself in a while.
What is more effective for fat burning? Short, intense cardio sessions, or longer endurance sessions?
Right now on the treadmill I do about two miles straight at around 8.5 minutes a mile. Would it be better for me to go for three at that pace, or just up the intensity if I am trying to burn fat? I throw in similarly paced stretches on the bikes and elliptical as well.
HIIT is what you want.
Short, intense bursts of 30-60 seconds to get your BPM to the max, in-between 90-120 seconds of low intensity to get your BPM as close as possible to resting rate.
Repeat for about 15 minutes, and it'll be about as effective as 1hour of a longer session.
Saves you time, and gives you more useful conditioning (unless you're planning to do marathons).
What day is it? Guess what day it is!?
Deadlift day!
Same here brah. May the swoll be with you.
What is more effective for fat burning? Short, intense cardio sessions, or longer endurance sessions?
Right now on the treadmill I do about two miles straight at around 8.5 minutes a mile. Would it be better for me to go for three at that pace, or just up the intensity if I am trying to burn fat? I throw in similarly paced stretches on the bikes and elliptical as well.
Got through my 5/3/1 day of deadlifts, front squat, leg press. I've occasionally (over the past few years of lifting) felt a small amount of discomfort on the right side of my groin (where my leg attaches to my abdomen). I'd never say it's pain, just a bit "off" feeling. Only happens occasionally. Today I noticed it a bit more than I'm used to when finishing my last set of front squats and when I felt it with my fingers it felt very slightly like it was protruding, aka, I think I have a small hernia in my groin on the right side. But, as I pressed it lightly with my fingers it went back in instantly; it was only a very faint feeling of protrusion, I'm not even sure it was a real feeling or just something I imagined it was so minor.
But, I'm slightly concerned. I certainly don't want a full blown hernia to occur. I only ever noticed this feeling when on a heavy set of squats and now front squats I guess. It has been an hour since my work out and the spot feels 100% OK. What does FitGAF think? I'm considering heading to my campus sports medicine clinic to ask for their opinion, but I'd suspect they'll just tell me it looks OK and to give it time before lifting again. Still might be worth while to have it checked out. Just wondering if you guys have any thoughts.
can it be that holding all that weight there is the best way to get bigger traps? better than isolated upper back moves?
I say better safe than sorry.
Holy jesus the exact same thing's been going on with me this past week. I'm not sure if it's just an overtaxed hip flexor/groin muscle or the beginnings of a hernia but I think it's the former. My brother had one last year and he basically said, "no bulge, no hernia". But, there are many different kinds, so if in doubt, check with the doc.
I'm due for a routine physical anyways so I'm going next week and I'll be telling him about it then.
How would I go about doing SS if I've been lifting for several months now? I fucked up the first time I tried the program by not eating nearly enough, then I did the cut over the summer and followed a basic three-day split just to maintain my strength, but I'm sort of wondering if I go back to SS now during my bulk that maybe I'll see proper gains.
Not sure how accurate this is, but apparently I'm still a novice in every lift but bench press.
Because I'm not a complete beginner, however, I dunno what weights to start with on SS. Should it be a certain percentage from my current 3x5 maxes or what?
Do you guys even recommend I go back to SS? (I'd be doing it right this time.)
Yeah. I was doing 5/3/1, then I had a compound fracture on my leg, couldn't lift for 6 weeks. When I came back, I did SS for 2 months and got back to 5/3/1 mid July. I just started at 135 for bench, 185 for squat, 225 for deadlift, and 95 for OHP. Worked out pretty well.
Your case is a little different because you aren't injured; I'd recommend completely restarting, and taking a day or two to figure out what your 5 rep max is, and use that.
I already know my 5-rep max in each lift, but how exactly would I use that?
See if you can do it for 3 sets. Or drop it 15-30 pounds depending on the lift and go from there. That way you will stall pretty fast, and can quickly move on to a more advanced program.
How much does lack of sleep affect your workout? I went to do my squats the other day, put on an extra bit of weight on them as I would always but I had a really hard time doing even 3 reps and the joints in the groinal area felt they were going to rip. Was in absolute pain, waited a while then tried a weaker weight but my legs felt too sore so felt it was best to avoid doing any exercises where my legs would be involved that day. Only did arm work.
I know exhaustion is partially to blame but would my leg positions be the other reason for my joints to be sore?
Btw love doing bicep curls and tricep push downs, the feeling I get in the muscles afterwards is satisfying.
Probably been asked a million times but are you supposed to count the bar weight with SS?
Worst feeling in the world, or for me I hate when they stop working during a workout -_- happens to often for me