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BenWhitis anyone still training? Or, have you all turned into fat fucks over the winter.
CrazeIma fat fuck (beer gut) thats just got a pass to the Y.
Been slim all my life till about the last 3 years. I have no clue what im doing in a gym though. Im thinking of getting a personal training to learn what I need to do and how to do it properly. I really just want to cut weight to about 160-165 then build up some muscle.
B1tchHave you ever hear of Ido Portal? Im also really into movement culture. Really good stuff for cool downs and even just long aerobic workouts. 30 minutes of movement will have you dripping at any fitness level.
BenWhitHeight, weight, and athletic/fitness background?
The best thing about the Y is that you have access to more than just dumbbells and treadmills. Play some basketball. Swim a few laps. Honestly, that's what fitness is more.
Just watched a few of his videos, definitely very interesting stuff. I particularly like his thought that the best medium for building an upperbody physique is the gymnastics rings. I have a brother that is a collegiate gymnast, and through crossfit have had run-ins with other collegiate gymnasts, and they are some of the best movers I have ever seen.
Personally, I place immense value on the quality of movement, perhaps more so than other athletes at my gym. I would much rather move better than move faster, and often times I find that moving better results in me moving faster. Moving fluidly, placing myself in the best positions, especially under heavy load, is the key to longevity.
CrazeI'm 5'7'' hover between 180-185lbs rite now with beer baby.
Really like bikes though and am thinking about getting a cheap road bike this summer to stay active.
At the gym so far Ive been hitting their stationary bikes, running and swimming.
Crispy.Going to start cutting April 1...trying to tack on just a bit more strength before then. I actually think I look better now than I ever have and I'm 10 lbs heavier than every at 195. I'm really excited to cut cause it will be just that much better.
BenWhitRenaissance Periodization has 3-month DIY cut/bulk diet templates that come with a maintenance phase as well for $99 flat. I'm considering investing in one since I'm pretty on top of my nutrition to begin with, but could use a little more guidance.
I currently have an excel sheet where I plan my meals and it pulls in the nutrition info from another sheet with some VLOOKUP's, and I just allocate the quantity based on what I bought & cooked for the week.
BenWhitTore my lateral meniscus in my right knee front-squatting on Sunday. I'm sure of it.
Two years ago, I suffered a radial tear in my lateral meniscus while doing pistols. I now have the same pain, swelling, impediments to full extension & flexion, etc...
The CF Open starts in less than 2 weeks, I am am injured for the second competition season in a row.
mirozHit 225 for a 5x5 today on bench
cobra_commanderYour numbers aren't just unimpressive. Bluntly, they suck.
You are too light, and likely carrying excess body fat.
If you are constantly burned out at those numbers and volume, something is fucked on your recovery. I doubt you are eating 4500cal a day. I'm 200lb, pretty active, and would gain weight at 3000cal a day.
How much do you drink? Drug use? Sleep habits.
I would clean up your diet, start tracking that shit, eat more (healthy) carbs. And increase your overall volume. Try a higher volume program like TJM or a standard strength and hypertrophy program. Generally two blocks of Hypertrophy followed by one of strength.
No reason you can't get stronger and more athletic simultaneously.
Crispy.And I'd like to say cobracommander I appreciate your help.
.MASSHOLE.Can't comment on what program you should look at, BUT, 4500 cals in college should be no issue, especially if you are eating with a meal plan. You may have to be unconventional, i.e. ordering a bunch of grilled chicken sandwiches and throw the bun away, but you can eat more on a meal plan than anywhere else outside of a buffet. If you are living off campus, just simplify and find the sales.
Crispy.I posted this on BB.com but didn't get too many responses...can I have some help anyone? Crossfit...?:
I have been lifting for 4 years now. I'm just finishing a bulk and very happy with how I've progressed. I'm at 6'2" 195lbs and maybe at like 12ish% BF. I started off with a multiple bro splits, then moved to Starting strength , and now I've been running ICF 3x5. However, I think my time strength training is done. My numbers aren't all that impressive (B:240 S:285 DL:360) but I feel it's doing more harm to my body than good. I'm super active outside of lifting (I do lots of skiing, running, biking, hiking, ect) but my CNS, back, and legs and always just fried from lifting heavy. On top of this, I probably won't be able to keep up with the costs of stuffing 4500 cals into my body every day when I go off to college next year.
Upon realizing this earlier today, I figured it'd be best to move in the direction of being super fit all around. I currently do a lot of strength, cardiovascular, and flexibility training, but I'd like to add in more agility and endurance type stuff. I'd also like to change my body from to look more like a lightweight/midweight boxer (see: http://blogs-images.forbes.com/agood.../unnamed11.jpg) I realize this will require me to cut a lot, which works out well because I'm about to start cutting anyways.
In short, I'm looking to become quick, strong, and ripped at a lower weight, maybe incorporating more bodyweight exercises. As far as programming goes, where should I look?
cobra_commanderAlso, if you are skiing 2-5 days a week, you shouldn't be trying to also train strength 3+ days a week.
That could be it.
BenWhitI really need to know more about your program to fully understand what's going on.
why you feel it is doing more harm than good.
1. You are, in fact, training above your maximum recoverable volume.
4. You are not optimizing your recovery
cobra_commanderYour numbers aren't just unimpressive. Bluntly, they suck.
Crispy.It is most likely because I am not "optimizing recovery". On my off days (4x a week) I run, hard. Usually anywhere from 3-6 miles. On top of that I'm playing a couple hours of basketball every week, hiking for 2 hours every week, and skiing 5 days a week. I feel it's doing more harm than good because I feel just blown out when doing anything outside of lifting. Plus, I realize being super strong is not going to help me out in my day to day life.
Here's what my program looks like, alternating ABA BAB
A
Squat 3x5
Bench 4x5
Row 4x5
Dip 3x10
Chin up 3xmax
Shrug 2x10
Weighted Crunch 3x10
B
Squat 3x5
Deadlift 1x5
OHP 4x5
90% Row 4x5
CGBP 3x8
BB Curl 3x10
2 sets of Planks for 2:30
What you guys seem not to understand (not being rude) is that I am slowly caring less and less about strength numbers and looking "jacked af, breh". Of course I wanna be stronger than your average joe, but I also want to be agile, quick, have endurance ect.
Can anyone suggest where I should take my training to do this? I know crossfit sounds like it fits the description, but could I get just as much out of following a different program/training style at my current gym?
Thanks much
Crispy.What you guys seem not to understand (not being rude) is that I am slowly caring less and less about strength numbers and looking "jacked af, breh". Of course I wanna be stronger than your average joe, but I also want to be agile, quick, have endurance ect.
Can anyone suggest where I should take my training to do this?
Thanks much
loopieI I still do squats but that's about it for weights.
to boost my performance in what I love to do (outside the gym).
saskskierSo even after not really spending any time in the gym over the past couple of months, I still managed a 235lb snatch. 240 was close, but I'm pretty sloppy right now. Also, only went up to 315x3 while squatting, but as it's been a while, I'm trying ease back in.
Then played two full games of volleyball in a competitive league. People give vball a hard time, but it's a phenomenal work out, especially at a competitive level. Also a ton of fun.
BenWhitbeach volleyball is the best kind of volleyball. Nothing better than playing in the sun, throwing back a couple of beers, and diving around like a hardo in the sand.
saskskierBeach is awesome, but I love indoor. I played provincially back in high school and it's been awesome to get back into it again this year. It doesn't help that we don't have any decent beach courts around (or beaches for that matter).
BenWhitPerhaps the worst thing about being as fit as I am right now (humble-brag) is knowing what could have been. If I had known what I know now about performance optimization and training, I could have been a much better football player. I ran OK and threw pretty well for my size, but I could have been much, much better. Maybe even a division 2 quarterback.
Me right now...
https://www.newschoolers.com/videos/watch/817346/Napoleon-Dynamite--4-5--Movie-CLIP---Uncle-Rico-Could-Have-Gone-Pro--2004--HD
Crispy.Hell yeah man great mentality. I could never completely give up the weights like that though, it's one of the things I like to do actually, haha. I just want to incorporate it in maybe a different proportion and different style than I currently am running.
THEPROPHETAll you guys that say your numbers drop during the ski season are doing something wrong. Eat more. Stuff your jacket with food or something. It shouldn't take more that 3 hours a week in the gym to maintain your strength.
-benedettoAt least from my perspective, I took his comment more as having less time to work out or getting there and being more tired in the winter. Since the winter has started, I might go sets of squats at 225x6 where my max is actually 250 but I'm not going as hard so I stick with sets I can handle.
JayRichI'm a chubby dude, and the only way I'm losing my beer gut is cardio (unfortunately) :-/
THEPROPHETAll you guys that say your numbers drop during the ski season are doing something wrong. Eat more. Stuff your jacket with food or something. It shouldn't take more that 3 hours a week in the gym to maintain your strength.
-benedettoAt least from my perspective, I took his comment more as having less time to work out or getting there and being more tired in the winter. Since the winter has started, I might go sets of squats at 225x6 where my max is actually 250 but I'm not going as hard so I stick with sets I can handle.
THEPROPHETThat makes a lot of sense. if your drained all the time from skiing it's going to take a toll on your gym performance, but you should be able to take a day off and be right back to where you were and if not you are probably just not eating enough. I can imagine a day of skiing would easily expend over 2000 calories so take that into consideration
californiagrownWho wants to be eating that much though? Fuck that. I'm kinda of the opinion that your body is molded into its ideal form for the sport/activity that you do alot. Sure you can fight it, but you're just swimming against the current and it's hard to do.
Personally I'm okay with dropping a few lbs during ski/bike season. It's not much and I'll easily put that muscle back on during the shoulder seasons when I have free time. Also I want to maximize my performance in my hobbies, so I'll cut out my one leg day if there is a set of storms coming through... Don't wanna be sore from the get go haha.
There is a good reason why pro athletes drop weight over the course of a season.
CheeFAfter a work related shoulder injury I had physical therapy this week. After talking about other factors for shoulder injury, bench press came up. Your rotator cuff becomes at risk when you do any any lift that goes beyond your peripheral vision (more than 180 degrees anterior). He recommended to stop the range of motion when the humerus reaches 90 degrees. I was always taught to touch chest, but it makes sense not to now.
https://www.newschoolers.com/videos/watch/819827/How-To--Barbell-Bench-Press
CheeFAfter a work related shoulder injury I had physical therapy this week. After talking about other factors for shoulder injury, bench press came up. Your rotator cuff becomes at risk when you do any any lift that goes beyond your peripheral vision (more than 180 degrees anterior). He recommended to stop the range of motion when the humerus reaches 90 degrees. I was always taught to touch chest, but it makes sense not to now.
https://www.newschoolers.com/videos/watch/819827/How-To--Barbell-Bench-Press
