Congrats!

I feel like I need a squat/power rack...likely will be moving to a place without a garage for my gym though

10/1/2011 3:09:26 PM

Dynamic Lower Body

Box Squat 230 8x2
Squat 305 4x1
Dead Lift 375 6x1, 315x5 + Muscle Ups x 2 each set
RFE Split Squats 30#dbs 4x8 + Seated row 4x8
Abdos

Really happy with my relative strength now. Hitting some goals at a lower body weight than anticipated. Floating around 172lbs.

[Edited on October 2, 2011 at 10:25 AM. Reason : .]

10/2/2011 10:22:39 AM

power upper
5x5x225 Incline
5x5/4/2/2/2 Muscle Ups
5x5x185 Shoulder Press
5x5x100 T-bar Pushdowns
5x5x100 Preacher Curls
5x5x160 Delt Pec Deck Flyes

10/4/2011 1:39:39 PM

I was surprised how I good I felt doing legs today. I spent almost the entire day from 6:30AM to 7:30PM riding in a vehicle all over Richmond, so I was expecting to be cramped up and worthless. I drank a 24oz diet rockstar about an hour before the workout, and that seemed to help tremendously.

10/4/2011 9:54:31 PM

Max Effort Press

Standing Press: 2 Attempts at 190. Failed. 175 2x2
Super Set: 100#DB Bench press 4x5 + 1arm 100#db rows 4x6
Super Set: (Push upsx10 + Rack Rowsx10)x10 this was pretty fun. Nice little metabolic work.

10/7/2011 10:10:21 AM

gf took me for a walk last night, saw a playground, couldn't resist. tore my hands up and now am out of lifting for a few, was worth it though

10/7/2011 11:34:07 AM

Quote :

" took me for a walk"

240lb bull dog?

10/7/2011 1:31:56 PM

Fuck me. The book I'm reading just keeps getting worse and worse.

It's now suggesting that I take 4 months to develop an "aerobic base", which also means absolutely no anaerobic exercise (lifting included) for 4 months.

10/10/2011 7:20:25 AM

I would throw that book in the trash.

What's the title?

10/10/2011 11:25:16 AM

http://www.amazon.com/Big-Book-Endurance-Training-Racing/dp/1616080655

I've had piss poor endurance my entire life and I'm trying to correct it. Obviously, that part made me WTF, but I can't say for sure if it's a bad idea.

The way you're supposed to measure your fitness in this program is to run at a certain heart rate (calculated based on age and other factors). At 155bpm, there are 40 year old champion triathletes than can run 5 minute miles. At the same heart rate, I have to run at about 15 minutes/mile.

According to this guy, any anaerobic training will hinder aerobic training. Hell, I didn't even know lifting was considered anaerobic.

I don't know what to think. Maybe endurance and strength are just diametrically opposed.

[Edited on October 10, 2011 at 11:44 AM. Reason : asdfasdf]

10/10/2011 11:41:27 AM

They are. Lots of distance runners can't bench their bodyweight. Unless you're training for marathons yourself, there's no reason to train like one.

10/10/2011 11:43:51 AM

Olympic Marathon runner - endurance athlete:





Olympic Sprinter - anaerobic athlete:



unless you want to be an endurance athlete, don't bother training like an endurance athlete. Mix some cardio in with your lifting and you'll be fine.

[Edited on October 10, 2011 at 12:16 PM. Reason : image size]

10/10/2011 12:14:01 PM

^ and ^^ Are right.

What are your goals? To increase your work capacity? Then add in some conditioning to your training. Just know the more long, slow orientation it has; the more of a negative impact it will have on your strength and muscle mass size. Walking is a little different as it really doesn't stress your system enough to cause adaption. Unless you are logging some serious walking mileage.

Your Type IIb muscle fibers have the most growth potential. They are in charge of moderate-fast contraction and/or moving moderate to heavy loads. Think the 3-10rep range when going to failure. If you want to grow muscle then you must stimulate those specific tissues/fibers.

Endurance training does not stimulate those tissues to the degree that forces adapation. And what it will do is orient your body's resources to adapt in an opposite direction. Towards more development of Type I fibers and other cellular functions that are meant to efficiently produce energy from fat and carbs with oxygen, rather than aneorabically with carbs/creatine phosphate.

Weight training alone should give you ample cardio work. If you want more, add in some interval training... a la 30seconds of max effort work with 30seconds recovery repeat ~3-5times.

10/10/2011 1:04:05 PM

Honestly, I'd just like to be able to run like a 5k at a decent pace. Maybe a little bit more than that, but I don't have too much interest in the idea of a marathon (though I can't lie, ultra endurance races sound pretty fun).

Basically, I was running and not seeing any results. I needed a program a little bit more than thought out than what I was doing, which was fucking around and hoping I would get faster.

Oh, and I realize a 5k probably isn't considered an endurance event, but that's where we go back to the part where my "endurance" is dog shit.

[Edited on October 10, 2011 at 4:10 PM. Reason : asdfasdfasdf]

10/10/2011 4:06:35 PM

there are plenty of fit "distance" runners who if asked to squat a low weight (lets say bodyweight) to failure, they would get to failure pretty quickly. like, 3 reps quick and then not be able to lift with their legs again for about 2 weeks due to the severe pain they'd be in.

there are many, many, many different sets of muscular endurance.

10/10/2011 4:26:14 PM

I actually stopped running for a month or more and only lifted. Once I went back to running I could run longer and faster.

10/10/2011 5:34:07 PM

5x5x225 Incline Bench
5x5 Muscle-Ups/Pull-Ups
5x5x135 Standing Military Press
5x5x180 Rear Delt Deck

45min HIIT/LISS mixture

10/11/2011 8:19:13 AM

Quote :

"I actually stopped running for a month or more and only lifted. Once I went back to running I could run longer and faster."

same here.

stopped jogging for several months, focused on lifting and recovery, signed up for a random 5k course at the beach (in soft sand) and beat my previous best 5k time (road) by ~4 minutes

better posture, better hip movement, other things.

i was happily surprised.

10/11/2011 9:21:47 AM

Today was the first time I had a chance to try out that BCAA that MattJMM2 recommended. I hope this stuff works well because it's ungodly nasty. I had to chase it with a sip of grape juice. Speaking of which, can I actually mix it in juice? I know it says water, but damn.

10/11/2011 11:37:54 AM

i wouldn't worry about mixing it. only if sugar or corn syrup degrade the product (which i seriously doubt seeing as they don't really react with anything at room temperature).

10/11/2011 12:18:18 PM

taking BCAAs with anything else is just going to cause the BCAAs to be used as an energy source.

10/11/2011 12:32:19 PM

So just hold my nose and keep chasing with small amounts of juice? Not trying to be a weenie about this but what good is chugging down 20oz of this stuff in water if it makes me want to hurl?

10/11/2011 12:36:30 PM

empty stomach, chase with water and stop being a wimp

10/11/2011 12:38:41 PM

Fair enough. Just thought I'd ask.

10/11/2011 12:47:36 PM

I think the grape flavor is actually pretty good.

The lime-aid is OK.

It should be fine to drink with juice.

L-Leucine (one of the BCAAs) has been found to have the biggest impact on increasing protein synthesis. That's why it's recommended to take it before training if you are in a calorie deficit or fasting, as it's supposed to spare lean mass more.

10/11/2011 12:50:44 PM

how does adding sugar to a BCAA formula make you uptake the BCAAs as a nutrient?

biochemists please explain. i would think that since they would not actually form a new compound it would be akin to mixing sand and salt. they will mix, but not combine.

olive garden. when you're here, you're family

10/11/2011 3:01:34 PM

I personally don't believe of the hype around BCAA's and think your body will always use them as a fuel source instead of a signaling pathway. There's way too much conflicting data out there.

10/11/2011 6:11:31 PM

Eleusis, do you think that the BCAAs being used as an energy substrate spares lean mass while in a calorie deficit?

10/11/2011 8:58:53 PM

I got some BCAA's for free with my last supplement order, so far I haven't noticed them doing anything. Been taking the recommended amount 45 minutes pre workout on an empty stomach. Is there supposed to be something about them I can actually notice in the gym (or after)? So far I don't see any reason to buy more after this jug is gone.

10/11/2011 9:28:38 PM

What are you expecting it to do or feel like?

The idea behind supplementing with BCAAs is to augment fasted training.

In theory, it should help limit protein breakdown when in a calorie deficit. In other word, spare lean mass when the body starts breaking down tissues for energy.

10/11/2011 9:45:57 PM

Not necessarily feel as in something like caffeine but since taking it I haven't noticed any real gains, performance improvement, decreased soreness, etc that I wasn't getting prior. Hard to justify buying more if it doesn't seem like it does much performance wise.

10/11/2011 9:52:36 PM

If you are looking to augment performance:

Caffeine, creatine and of course testosterone. I've only experience with the first two.

There's also some talk over beta alanine and citruline malate. But, I don't have much experience with those.

10/12/2011 5:31:14 AM

PR'd on the dead lift today 465x1.

Slow off the floor, but crushed the mid range. Lock out was pretty tough.

10/12/2011 10:13:58 AM

plyometrics for the start, or deads off a box

hip pull thrus for the top and SQUEEZE those glutes. also rack pulls

gg on the pr

[Edited on October 12, 2011 at 10:51 AM. Reason : mcdonalds, have you had your break today?]

10/12/2011 10:47:36 AM

Quote :

"Eleusis, do you think that the BCAAs being used as an energy substrate spares lean mass while in a calorie deficit? "

I don't believe any of the purported hype around taking BCAAs. If you're taking in adequate amounts of protein, then your body has more than sufficient amino acids at all times. Every medical study I've seen showing the benefits of BCAA supplementation involved untrained people performing endurance exercises while either on a high carb limited protein diet or without any documentation of the remainder of their diet. Supplement companies found out a long time ago that they could show the benefits of almost any supplement when used with untrained subjects instead of athletes, and they can get the results they want out of certain universities by funding their studies.

I don't even buy into the claim that BCAAs are beneficial during fasting stages of a diet, because who honestly does this? It takes 8 hours for the body to digest a chicken breast; more when sleeping. Just because you feel hungry 3 hours later doesn't mean that your body isn't still hard at work trying to unravel proteins into amino acids and release them into your system. If a bodybuilder / powerlifter is eating adequate protein and not getting everything in the form of hydrolyzed whey, their stomach/intestine will be slowly releasing amino acids into the bloodstream constantly. Protein is a lot cheaper than BCAAs, and you should be taking in more than enough if you're dieting correctly.

BCAA's may have more immediate bioavailability from absorption through the stomach, but I don't believe the body can even make use of that much entering the system all at once. Our bodies thrive on glucose, and our digestive tract is capable of regulating glucose uptake into the bloodstream to about 5 grams total at a time. Why would we expect it to be any different for BCAAs?

If I was going to ingest some god-awful tasting mess in the name of protein sparing in a caloric deficit, it would be GHB/GBL/GABA. At least the science behind those is sound.

[Edited on October 12, 2011 at 1:00 PM. Reason : your body will convert BCAAs into glucose through gluconeogenesis in a caloric deficit]

10/12/2011 12:31:22 PM

Too bad GHB is illegal due to teh rapez

10/12/2011 1:59:01 PM

Quote :

"I don't even buy into the claim that BCAAs are beneficial during fasting stages of a diet, because who honestly does this?"

Er... I thought multiple people in this thread trained after a 16 hour fast.

10/12/2011 2:03:52 PM

Anyone that claims they were raped due to GHB forgot to mention the 10+ shots of liquor they had prior to that point. They also fail to mention that they either intentionally took GHB or they have no taste buds whatsoever, because the extreme salt taste isn't masked by liquor.

It's a shame that the media sensationalized the actions of a handful of sluts and rapists, and in the process a perfectly good supplement was fucked up for everyone else. you can't even get your hands on GBL or 1,4 BD anymore because they can be converted into GHB.


[Edited on October 12, 2011 at 2:25 PM. Reason : I should have posted this in the beach body thread just to watch the shitstorm that ensued.]

10/12/2011 2:16:49 PM

^plz do

10/12/2011 3:01:37 PM

Who here can dunk a basketball on a regulation hoop? If so, what are your measurements (height, weight, vertical reach)?

10/12/2011 4:08:04 PM

troll sighted?

[Edited on October 12, 2011 at 4:41 PM. Reason : lkj]

10/12/2011 4:41:01 PM

what do you guys do for warmups?

not like, lift specific warmups, but just to get loose as soon as you walk in..

i've been doing 7 mins on the bike, increasing resistance every minute (L6-L12 in the arbitrary ones on the bikes at my gym), keeping above 95rpm.. ive read elsewhere about rowing for a few minutes, might incorporate.


90% of my workouts occur very soon after waking up. i usually get up on lifting days at 435-445. the gym opens at 5, and im usually there as they open the doors. it seems to me that after such a period of inactivity as sleeping, you'd need to get back moving a little bit more. it's just shocking to me how many people i see walk in at 5am, rubbing sleep boogers out of their eyes, and just immediately rack up 135lbs and start squatting. just seems like a great way to blow something out. of course none of them go atg or even close.


just kinda wondering if i'm wasting 8 minutes or so, if i still do dynamic stretching and starting lift specific warmups with the bar. if just that sufficient to prevent injury, might start.

[Edited on October 13, 2011 at 1:07 PM. Reason : e]

10/13/2011 1:06:51 PM

Been thinking about getting some weightlifting shoes. Do they provide enough of a benefit that I should shell out $100 or so for a pair vs $45 for some chuck taylors? I haven't lifted in either before so I don't know if there is that much of a difference.

10/13/2011 1:11:26 PM

I just warm up with some light movements and dynamic stretches for the muscle group I will be working for about 5min. If I am extra tight or sore, I'll do something specifically for that.

I also warm up for all my core lifts for the day... Always start with an empty bar and get 5-10reps to groove the movement pattern and then work my way up in weight with 40-50lbs jumps doing 5s, 3s, and singles.

------

I've got a pair of rogue do-win weight lifting shoes that I squat and power clean in. They make squatting a lot easier.

10/13/2011 1:33:49 PM

i guess that was the quicker question.

say on squat day i still start with third world squats, some hip flexor stuff, then the bar to stretch out/get in the groove, and then go up adding weight for 2-3 more sets up to working weight, and that be eoungh. if that's enough i'm wasting time on the bike.

guess a lot of it is personal preference though.

[Edited on October 13, 2011 at 1:40 PM. Reason : e]

10/13/2011 1:39:24 PM

I warm up with light weights on the exercise I'm about to do. If I'm about to bench, then I'll bench the bar one set, then two-three sets of 1/3 my working weight. No reason to overdo it; it's a warmup, not a lift. so if I'm going to be benching 345x10, then I'll bench bar x10, then 135x10, then 135x10, then jump into the lift.

Quote :

"Been thinking about getting some weightlifting shoes. Do they provide enough of a benefit that I should shell out $100 or so for a pair vs $45 for some chuck taylors? I haven't lifted in either before so I don't know if there is that much of a difference. "

I bought my fivefingers for this reason. Consider that your average running shoe was designed to support a 160lb male (shoe companies know that lardasses don't run). then consider that I weigh 250+ pounds and squat 405x10. I rarely max out, but when I do it's around 585. This means I'm putting between 4-6 times more weight on that shoe than it was ever designed for and then impact loading the shoe when I drive my heels into the ascent. As a result, the sole is buckling and contorting in shapes the foot isn't properly supported at. Having a squat bar on my back is the last time I want to worry about a shoe rolling on me and putting undue stress on my ankles, knees, and hips.

I'd consider the new New Balance minimalist shoes or a pair of fivefingers before I considered lifting shoes, but only because I'm not planning on competing in a meet. you can do cardio in them and bum around the house in them as well, unlike lifting shoes which are fairly rigid.

10/13/2011 1:56:01 PM

plus you're not going to want to deadlift in squat shoes.

10/13/2011 1:58:06 PM

^^ I have the New Balance MX20's and I really like them for an all around shoe, don't exactly love them for heavier olympic lifts though. Definitely way better than any other shoe I have used in that sense but wouldn't mind something else for that purpose. Might end up just getting some chucks.

10/13/2011 2:32:03 PM

get the vibram fivefinger KSO then. Chucks are overrated.

10/13/2011 3:05:54 PM

^BLASPHEMY!

chucks are awesome for squatting. diff'rent strokes for diff'rent folks.

10/13/2011 3:16:19 PM