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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


For the OHP, it's slow to increase. In fact I've had to wind back a bit recently because I accumulated some minor problems in my shoulder and traps and failed at weights I had pushed easier in the past.

I've added Klokov presses to my warmups (behind the neck snatch-grip strict press) and that's helped as you seem to work the muscles differently and build more rear stability which lends itself well to pressing.

Good news on the squats, keep working on your lower back strength and endurance, don't be in a hurry to hurt yourself again.

I'm not a great deadlifter (about 330lb) and I never sumo deadlift, so I can't really help you on that one.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


As many of you know, I'm a big proponent of [sign in to see URL]. Just to give you an idea of how this program has helped me; I just came off a 3 week strength cycle. Here are current maxs:

Bench: 300 lbs
Power Clean: 255 lbs.
Hang Squat Clean: 255 lbs
Military Press: 185 lbs.
Front Squat: 300 lbs.
Box Squat: 455 lbs.
Back Squat: 405 lbs.
Dead Lift: 405 lbs.

I'm 6'2'' and weigh 195 lbs. All my max's increased by about 10-25 lbs. over the 3 week training cycle. I feel very good with my numbers.

[sign in to see URL] is currently in a 3 week endurance cycle. Lot's of pushups, situps, pullups, and running. Will let you know how it works out.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
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Caped Crusader
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Re: Fitness page: Stuck Please Read If Interested


Nice work bro', I wouldn't have thought that 3-week cycles would be long enough to make a significant difference, guess I was wrong.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


I had my doubts too. But it worked. I'd like to do another 3 weeks with percentages off my current numbers and see if I could make some more significant gains. But, that is the great thing about this program. It's constantly changing every 2-4 weeks. It keeps you engaged and prevents boredom.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
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Re: Fitness page: Stuck Please Read If Interested


I'm all for changing accesory work and changing the focus of your training regularly, but I think training should always include an aspect of strength, even during periods where endurance is your focus, I believe that strength should be maintained.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


I agree 100% and Rob Shaw(sp?), the designer of [sign in to see URL] follows that methodology. Prior to the 3 week strength cycle we had completed a 2 week stamina cycle and 2 week work capacity cycle, both of which incorporate strength, but have more focus on endurance and cardio. My numbers are about right where I hang out, give or take 10-20 lbs, depending on the focus of the specific cycle we are currently doing. It's very similar to Crossfit, SealFit, and other similar programs.

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
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Re: Fitness page: Stuck Please Read If Interested


Sounds good.

I'm not a big fan of Crossfit, all too random and lacks and real programming or progression. Not to mention the risk of injury from having beginners perform olympic lifts and the like.

There are some very good crossfit coaches out there, don't get me wrong, and the Games are fun. But there are also a lot of very poor trainers out there too and the minimum standards for certification are a joke, not to mention the all-too-common attitude of 100% intensity all the time and injuries being normal, or even a good thing.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

I see failure this way.

Mentally if you fail with a weight, the next time you try it you'll have that in the back of your mind. It might be days or weeks later, but you'll still have it in the back of your mind.

Physically, if you're failing your technique is probably pretty ugly before you fail, which is potentially dangerous. Even if you don't injure yourself, you're taxing your muscles and your CNS a lot more than if you stay just under your limits, so recovery is harder which means subsequent training sessions are less productive.

If you wanna really test yourself, push beyond the limits of your training, do it on a platform in a powerlifting meet. There, once you've succeeded in your first lift, go for a few lb more than your PR.

You don't need to be pushing as heavy as possible in order to get stronger. Look at guys like Paul Carter, Ed Coan, Mikhail Kolyaev... They're all much stronger than any of us here and they advocate training heavy, but not failing. Jim Wendler talks about leaving a rep or 2 in the tank at each set.

DROC



Yea mentally it is challenging, but you could also say over coming failure over and over again would make a you stronger mentally.

I see your point on form though. I guess I'll try it. I've never used that style before maybe I am missing out. My gains on Bench Press and Overhead have always been slow, maybe its a result of over training.

Again thanks for the advice.


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


Yeah, I think you sometimes need to push your limits, but you need to choose those times. Your body needs time to recover and if you're always beating it up it never recovers completely.

Don't just train hard, train smart.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


It makes perfect sense after reading more about it. I feel like an idiot now haha. Oh well live and learn.

---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


Like most things, we tend to do what everyone else does when we start off. Most people train to failure on multiples sets in every training session because that's what they've been told to do by bigger stronger guys.

You should feel really smart for being one of the few people who actually took the time to read about it and learn a better way.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Well thank you.

It always seemed to make sense to me, training to failure that is. I just did it by default. Reading about it more I see why it probably isn't the best way to train.

 My dad told me it wasn't a good idea though haha. Silly me didn't listen. :whack

Excited to try a new way of training though.


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


We should always listen to our dad emoticon

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


If you were using the 5x5 methodology from StrongLifts, you shouldn't have been training to failure most of the time. Failure no doubt came after a while of upping by 5lb each session, but most of the time you don't fail.

I'm not saying that you should never, ever fail a lift. I failed a set just last week while testing my OHP 3RM. But it should definitely not be an every session occurence or anything close.

DROC



---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


My dad used to lift weights in high school, actually some of the weights I use are his old ones. He was more into lighter bodybuilding/bodyweight training so I was skeptical to take his advice being more into the powerlifting side of things.


Yea but it didn't take long for me to start maxing out on bench press and overhead press. So say I could bench 145 pounds 5x5. I'd move up to 150 pounds the next week and I would go to failure on one of the sets. I'd do this for another two workouts and either I would fail and deload or I would make a gain. So it ended up I was doing a lot of training to failure at least with those two lifts. I've always trained to failure on bodyweight stuff like push ups, chin ups, and dips though, until now.

I think I would have made alot better progress with stronglifts if I had switched to 3x5 sooner and not trained to failure as often as I did. Obviously my back pain with squats held me back too. There is no use in fretting over the past though.

---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


Switching earlier might have done it, or shaking up reps and sets. Different accesory work works well for some people too, you kinda have to figure out what works for you.

I love Jim Wendler's 5/3/1.

Like you say, keep moving forward.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Yea I was too stuck on being consistent when Stronglifts actually suggests switching to 3x5 and later Madcow after seeing a lot of plateaus. Not that 5x5 couldn't be used longer, but I didn't really know any other methods of working through plateaus other then deloading at the time.

Anyways starting a new routine now, keeping it minimal with no failure planned.

On another note I am finishing some homemade dip bars. I was using folding chairs before but they weren't really high enough as my knees were touching the floor on every rep.

---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


How did you make your dip bars? I'm probably going to do the same, but I'm looking for a way that won't take up much room.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


The only homemade ones I could find online were ideas for a dip station What I did was make two separate stands. That way I can position them from parallel bars to V-bar position. I threw them together pretty quickly over the past two days so I could use them today.

I used them today. They were a bit shaky. A few supporting beams may be enough to stabilize everything, hopefully.

--Log in or sign up to see linked image content--

--Log in or sign up to see linked image content--

--Log in or sign up to see linked image content--

As you can see my workout area is pretty compact, but in a small house with 10 kids it has to be haha.

Last edited by sgttom, 3/14/2013, 11:01 am


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


Cool. Mine too, that's why I was asking.

10 kids :dropjaw You've been a busy boy!

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

Sounds good.

I'm not a big fan of Crossfit, all too random and lacks and real programming or progression. Not to mention the risk of injury from having beginners perform olympic lifts and the like.

There are some very good crossfit coaches out there, don't get me wrong, and the Games are fun. But there are also a lot of very poor trainers out there too and the minimum standards for certification are a joke, not to mention the all-too-common attitude of 100% intensity all the time and injuries being normal, or even a good thing.

DROC



Not completely disagreeing with you. But read this...

[sign in to see URL]

---
"Men sleep peacefully in their beds at night because rough men stand ready to do violence on their behalf."
-George Orwell

-Infidel Rule- "We have no issue bringing Violence to those who harm Children of any Culture"
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Re: Fitness page: Stuck Please Read If Interested


Interesting article, if a little vague on details and direction.

 I agree that a lot of trainers have villianised Crossfit without testing it or without providing proof of their claims.

I don't think it's all bad, I think it can be very effective. With a good coach. Just don't buy the Kool-aid. Crossfit will get you fit, in some cases very fit, but it will not "forge elite athletes."

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Quote:

drocmma wrote:

Cool. Mine too, that's why I was asking.

10 kids :dropjaw You've been a busy boy!

DROC



Yea I am the 3rd oldest, it has its ups and downs haha.

I did some reinforcing on the dip stands and they are working well now.
If I were to do them again I'd probably use this design instead.
--Log in or sign up to see linked image content--

As for Crossfit, I've always been more of an independent player hence I never really had a lot of interest in it. It sounds too unfocused to me, I actually like focusing on the same exercises week after week.

I am sure like anything there are people who do it right and people who do it wrong.



Last edited by sgttom, 3/21/2013, 12:21 pm


---
"Well let me know if real power wants a magazine or somethin"
-Nick Fury

A fitting end for his kind.
-Batman
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Re: Fitness page: Stuck Please Read If Interested


Quote:

sgttom wrote:

Quote:

drocmma wrote:

Cool. Mine too, that's why I was asking.

10 kids :dropjaw You've been a busy boy!

DROC



Yea I am the 3rd oldest, it has its ups and downs haha.

I did some reinforcing on the dip stands and they are working well now.
If I were to do them again I'd probably use this design instead.
--Log in or sign up to see linked image content--

As for Crossfit, I've always been more of an independent player hence I never really had a lot of interest in it. It sounds too unfocused to me, I actually like focusing on the same exercises week after week.

I am sure like anything there are people who do it right and people who do it wrong.




Thanks, I still haven't got round to making mine. This will help.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


Hey all, haven't posted in a long time. I read back a bit and wanted to share some progress. After nursing my knee and shoulder injuries that have plagued me for a long time, I am back to working out at the gym again.

The gym I attend is now becoming my favorite place to be. Each time I go, I feel my strength and endurance get a little better. I know this doesn't sound like a lot, but what I am most proud of is the fact I was able to deadlift 120 lbs. I never imagined I would be able to. I am finding as I go on with progression that I enjoy weight training immensely! My whole thinking about body image has changed. I want to be the strong girl. I love how weights subtly changed my body shape. I still have a long way to go, but with a healthy meal plan of clean eating and consistent exercise, I feel that by this time next year, I will be where I want to be.
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Re: Fitness page: Stuck Please Read If Interested


Great work Selina, keep it up. As you say, it's a steady and progressive transformation. Take advantage of the beginners gains while you can, because they'll come less often later.

DROC

---
if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
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Re: Fitness page: Stuck Please Read If Interested


'Have not worked-out for quite a while, but used to use 50lb dumbells nightly while watching Cops on TV...

'Highly recommend [sign in to see URL]
'Have used it every morning for around a month and feel great.

I wake-up feeling like when I was 30 yrs old, instead of over 50 yrs old.

'More energy for your day, including workouts.

IDEAL for anyone who does not eat enough veggies daily.

100% natural ingredients.
Immune system protection

Store it in your frigde, drink it in shake form, one heaping scoop each morning.

BEST time of day to take it is right when you wake up, when your body wants to completely absorb your first intake of food or drink.

They mail it to me monthly, automatically, which gives me a discounted price.

NO I DON'T WORK FOR THEM.
'LOVE THEIR PRODUCT.
'Life changer for me.

 :up :up
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Each of their ingredients is from the best source on this planet.

--Log in or sign up to see linked image content--

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Lots of you guys have probably found the high-tech supplements that work for you.
I'm just sharing the one that definitely works for me.

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Re: Fitness page: Stuck Please Read If Interested


Quote:

selina4139 wrote:

Hey all, haven't posted in a long time. I read back a bit and wanted to share some progress. After nursing my knee and shoulder injuries that have plagued me for a long time, I am back to working out at the gym again.

The gym I attend is now becoming my favorite place to be. Each time I go, I feel my strength and endurance get a little better. I know this doesn't sound like a lot, but what I am most proud of is the fact I was able to deadlift 120 lbs. I never imagined I would be able to. I am finding as I go on with progression that I enjoy weight training immensely! My whole thinking about body image has changed. I want to be the strong girl. I love how weights subtly changed my body shape. I still have a long way to go, but with a healthy meal plan of clean eating and consistent exercise, I feel that by this time next year, I will be where I want to be.



'Great news, happy for your news.
As you continue to see more results, it just becomes even ore and more of a daily habit!

:up

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Re: Fitness page: Stuck Please Read If Interested


My training partner can't deadlift heavy because of a recurring back problem, I think it's due to him having been a paratrooper. So we added Power Cleans, Front Squats and the odd Push Press instead of deadlift day. As it happens I wanted to add some Olympic Lifting to my routine anyway, so this works out pretty well.

After a few weeks of adding small amounts of weight I think I'm finally getting the technique down. I've a way to go yet, I'm not even putting my own BW over my head, but the movement seems more fluid and I feel like my whole body is working as one.

Set a new PR today and felt like I could do more, so I was very happy, but I prefer to take it slowly and work on getting my technique down.

DROC

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if someone else isn't really playing on the same field or by the same rules we do... then maybe we don't have to feel so bad about ourselves. I suppose this would characterize the Superman fan more than, say, the Batman fan.(Fingeroth 32)
5/14/2013, 3:43 am Link to this post Send Email to drocmma   Send PM to drocmma
 


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