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Quote:
Originally Posted by fapling View Post
that's pretty sweet, i definitely want to be absorbed into a program like that when i start later this summer.

i spent a few months (about 3) heavily sedentary and pretty stressed. was finishing up schools, trying to make options for the future happen etc., so i'm taking time now to stretch and meditate every day, do some light general physical preparedness (GPP) work, gonna escalate that some, and then start Starting Strength, yet again.

this time though, i have better goals. They're exercise-defined, as opposed to personal weight. Instead of "I want to see 10 extra lbs of muscle where is it I'm disappointed," it's: Squat 2x bodyweight, Deadlift 2x bodyweight, Bench 2x bodyweight, and Press 1x bodyweight.

It's cool to hear that's how it feels to really be in it, I look forward to it!

Why not start now instead of later this summer?
Old 06-07-2011, 08:07 AM Artesial is offline  
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Working out Wednesday's workout today.

Breakfast today was 2 slices of whole wheat bread with 1oz natural peanut butter on each slice and a protein shake containing 2 scoops On Whey

Lunch is McDonald's Quarter Pounder with Cheese (had a coupon for a free one that expired today), roast beef sandwich (4oz roast beef and mustard on whole wheat bread), and a yogurt

Afternoon snack will be another roast beef sandwich and some carrots

Not sure about dinner like normal but most likely around 700 - 1000 calories.


I know with the McDonald's I'll be a little over 3000 calories but it feels nice to splurge a little without feeling guilty.
Old 06-07-2011, 08:55 AM Artesial is offline  
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Thanks for the tip, Gib.

I'm traveling right now in Costa Rica, no real gym in sight/with family. Then with the boys in Vegas, won't be working out for obvious reasons. After that is when I can start

edit: also my squat form is terrible, i'm very inflexible and it can only help me to work on that in the meantime. same with my shoulders, terrible mobility there, good to invest in prehab now rather than get injured quickly
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Old 06-07-2011, 04:52 PM fapling is offline  
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As Rippetoe would say, 95% of the people he trains he is able to get them to go past parallel squat on the first day, the other 5% are normally injured/crippled. You won't get injured if you keep form tight and have someone who knows what they're looking for spotting your form.

Not trying to be pushy or an ass and it seems you have vacation going on but I look forward to seeing your progress when you start the program! So you're planning on doing SS again? What happened to your squat/shoulder flexibility when you did that? I understand tightness as I have tight hips but I think after a training session or two you could be past parallel again.

What I've been doing to make sure I hit past parallel is take a box you would traditionally use for box squats and set it at a height that I know will be where I want it (usually lowest or 2nd lowest setting). I squat down to where I barely touch it and know I'm past parallel then drive my hip up.

Last edited by Artesial; 06-07-2011 at 06:16 PM..
Old 06-07-2011, 06:07 PM Artesial is offline  
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Oh i'm past parallel, that's not an issue, i just am not tight throughout the body. I don't think i'm transferring force as well as i want to be, and my lower back feels out of whack. I have a lot of tightness/pain in my back (both upper and lower), so I'm more concerned about addressing that by stretching regularly first, and then moving on to training.

I'm *much* better at squatting now then when i started. The key to getting better at squatting, in general, is squatting more. I just recognize that it's a marathon not a race and I'm not too concerned with taking a couple weeks to focus on mobility and stretching while I travel around before hitting the iron again.

While doing SS before my squat flexibility improved greatly, my shoulder flexibility was largely unchanged (I didn't get any benefits in shoulder mobility from bench pressing, which is to be expected, but of course in squatting you *do* get more flexible in that area).

Two stretches in particular help me with my shoulder mobility issues. The first is these shoulder wall slides. Note how his forearms remain almost entirely in contact with the wall, and how controlled the motion is.
+ YouTube Video
ERROR: If you can see this, then YouTube is down or you don't have Flash installed.


The second is this demonic movement form hell I found on the DC forums.
+ YouTube Video
ERROR: If you can see this, then YouTube is down or you don't have Flash installed.


I do it with a towel, it's very very hard for me, and if I push it too hard too fast I suffer, but I'm working it back into my stretches each day (I'm doing good on doing wall slides consistently, gotta work this baddy in there too). The goal is to move your hands in (closer to each other) on the towel/stick as you get better at the stretch.
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Old 06-07-2011, 10:00 PM fapling is offline  
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Those are called shoulder dislocations. Good for fixing overhead press form
Old 06-07-2011, 10:19 PM chronage is offline  
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Was going to say the same thing as Chronage, bench press isn't going to help it nearly as much as overhead press.
Old 06-08-2011, 06:37 AM Artesial is offline  
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Had two pieces of peanut butter toast and a protein shake containing 2 scoops ON Whey for breakfast.

Lunch was a cup of Zatarain's Red Beans and Rice with some Turkey Sausage. Also had an orange and a roast beef sandwich.

Mid-day snack was a couple Starburst and a pork chop.

Dinner will be Tijuana Flats cause we have a coupon there.


Tomorrow will be the end of week 4 so I'll be weighing myself when I wake up so it can be constant with the other times I will weigh myself. I started at 146lbs, I'm estimating I'll be at 150lbs but we'll see tomorrow! Crazy to think I'm already 1/3 done with the program, definitely doesn't feel it's been that long.
Old 06-08-2011, 01:16 PM Artesial is offline  
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Weighed myself today and I'm at 148lbs, so 0.5lbs gained a week. I think I'm going to increase calories to 3200 a day instead of the 2700 - 3000 I've been doing. I'm also going to increase my milk consumption to 1/2 a gallon, I'm currently at 1/4 since it takes about 4 days to finish a gallon. I'm going to aim for 300 - 325g of protein a day, 120 - 140g of fat and 150 - 175g carbs a day to accomplish this.

Didn't get up early enough for my workout this morning so I'll be going after work to finish week 4 up.
Old 06-09-2011, 05:54 AM Artesial is offline  
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Finished week 4 really really well. Barely felt squats, could have done 50lbs more it felt like, bench and power clean were fairly easy too surprisingly. Either I had a good day with a lot of energy (I did have a large lunch) or the diet is working good and really felt it today, or both!

Today I had 2 pieces of peanut butter toast and 2 scoops of ON Whey for breakfast.
Finished off my red beans and rice and sausage, a chicken breast, and a yogurt for lunch.
Afternoon snack was a snack cake in the breakroom at work and another piece of peanut butter toast.
Dinner was 2/3lb of ground round with cheddar cheese on top with two whole wheat buns and 16oz 2% milk. At about 2500 - 2700 cals right now and still a little hungry so in an hour or so I'm going to go have a night snack and hit 3000 - 3200 cals.

It's amazing that each week I'm getting more and more excited to hit my numbers and this week especially I felt more "buff" in the chest/soulders/back area. My legs also feel somewhat larger. I'm going to take pictures in a couple of hours so my stomach won't be so large from the food I ate. Then take pictures in 8 weeks time to compare to.


On a side note, I think long term (less than a year) I'd like to compete in a power lifting competition. Not sure how realistic the goal is or how I'd do but if I can hit 300+lbs on my squat/deadlift and 250+lbs on bench I think I could do well for my weight class. What do you guys think?

Last edited by Artesial; 06-09-2011 at 05:19 PM..
Old 06-09-2011, 05:11 PM Artesial is offline  
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Been a little while so I figured to post a small update. In the middle of week 5, tomorrow will be the 2nd day, I'm still eating 3000 - 3300 calories a day. Sunday I was tired so I struggled a little on squats but pushed through it. I'll be waking up early to work out tomorrow and Thursday. I'm still excited to see how strong I get at the end of this.

Here's this week's numbers I'll be hitting:
Code:
Monday
Squat                  Bench            Power Clean
5x 220lbs              5x 185lbs        5x 145lbs

Wednesday
Squat                  Press            Deadlift
5x 165lbs              5x 130lbs        5x 270lbs

Friday
Squat                  Bench            Power Clean
3x 225lbs              3x 190lbs        3x 145lbs

Last edited by Artesial; 06-13-2011 at 06:24 PM..
Old 06-13-2011, 06:16 PM Artesial is offline  
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Coqui
 
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Did you calculate your starting reps from your 1 Rep Max or from your 5 rep set when you set everything up?
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Old 06-14-2011, 03:38 AM Coqui is offline  
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Did you calculate your starting reps from your 1 Rep Max or from your 5 rep set when you set everything up?

Yeah I used the Excel spreadsheet the website supplied. I guess by week 9 I'll be hitting my starting 1RM for 5 reps. Since I'll be doing 12 weeks instead of 9 I should be lifting 30% more than when I started.
Old 06-14-2011, 05:17 AM Artesial is offline  
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Yeah I used the Excel spreadsheet the website supplied. I guess by week 9 I'll be hitting my starting 1RM for 5 reps. Since I'll be doing 12 weeks instead of 9 I should be lifting 30% more than when I started.

It definitely works. That's how I destroyed my previous maxes
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Old 06-14-2011, 05:28 AM Coqui is offline  
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Nice, at the end my numbers (5RM) should go from -> to.

Squat: 215lbs -> 260lbs

Bench: 180lbs -> 220lbs

Power Clean: 130lbs -> 170lbs

Overhead Press: 125lbs -> 150lbs

Deadlift: 265lbs -> 325lbs


Edit: Earlier I was wrong, my weights should go up between 20 - 22%, not 30%, mis-calculation on my end; still not bad for 3 months.


Also, has anyone else competed in a power lifting comp? What did the numbers look for people in the 148/165 weight classes?
Old 06-14-2011, 08:21 AM Artesial is offline  
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