Lift things up and put them down.

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Re: Lift things up and put them down.

Postby spahdfgo » Wed Mar 19, 2014 4:32 am

Do you guys do a different program while on a cut ?
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Re: Lift things up and put them down.

Postby Cryptic » Wed Mar 19, 2014 10:06 am

mofaux wrote:hit a milestone today

bench: 225 (bad shoulder + 2 bad wrists = hilarious progression)
squat: 345
deadlift: 435
total: 1005

took a shitload of preworkout and deadlifted 435 for the first time, now my poop's weird. totally worth it




Damn man, that's pretty impressive (to me at least)

I'll get to those numbers hopefully within 1.5 years
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Re: Lift things up and put them down.

Postby ddd » Fri Mar 21, 2014 3:44 pm

i switched to 5/3/1 recently, using the template for boring but big

my questions are:
what weight do i use for dumbbell rows?
what are hanging leg raises? is that knees up or feet up?
in general what weights do i use for the supplements?
did i miss some paragraph about the supplements?

thank you
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Re: Lift things up and put them down.

Postby SteevMike » Fri Mar 21, 2014 4:06 pm

For rows: this is anecdotal, but i treat these like the power exercises and use the heaviest weight that i can complete a set with. if you havent done them before, start with the bar. if you can do that, throw on 10lb. repeat until you cant finish a set or your form falls apart.

BBB uses the lift of that day as your only supplementary exercise, right? something like:
warm up sets: 40%, 50%, 60% of 1RM
working sets: 65%x5/75%x5/85%x5 or 70%x3/80%x3/90%x3 or 75%x5/85%x3/95%x1 depending on the week

if you're not used to the volume of things like BBB, you're going to want to use way lower weights to start. i would probably do something like 40%x10x5 the first time, and if that seemed too easy i would bump it up by 5% for the next time. i think i would do ~60% for upper body and ~50% for lower body.

i dont do hanging leg raises but i cant imagine that either is "wrong".
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Re: Lift things up and put them down.

Postby bels » Fri Mar 21, 2014 4:31 pm

Legs up is harder. If you can do legs straight and up do them.
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Re: Lift things up and put them down.

Postby ddd » Fri Mar 21, 2014 5:21 pm

I was asking about the accessory exercises after the 5x10. So you do the 5/3/1, then supplement with 5x10 at a lower eight of the same exercise (bench, press, etc). Then you do 5x10 of another exercise and the 4 are dumbbell row, leg raises, chin-ups and leg curls. It doesn't say what weight to do. I might just start at a comfortable one
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Re: Lift things up and put them down.

Postby anonomous » Sat Mar 22, 2014 8:40 am

This is my 5/3/1 template, might help you! I made it into a 3-day split because i don't have much free time because of uni but i've been doing it for 2 months now and it's already given me crazy progress (mostly aesthetically) 1 month in. I think this program would work best for you if you have larger thighs/slimmer torso, hence so little squatting. Or if you want to have a huge torso and slim legs

Percentages are here https://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Spoiler:
5/3/1 BBB
1RM - subjects to changes
Bench 1 RM 80kg
squat 1RM 120kg
OHP 1RM 60kg
Deadlift 1RM 140kg

Main lifts
5/3/1
week 1 - 3x5
week 2 - 3x3
week 3 - 3x5, 3, 1
week 4 - deloading

Assistance/Accessory lifts
1st month - 50% of 1RM
2nd month - 60% of 1RM
3rd month - 70% of 1Rm

A.
OHP 5/3/1
week 1, 3x5, set 1 40kg, set 2 - 45kg, set 3 - 51kg
week 2, 3x3, set 1 42kg, set 2 - 48kg, set 3 - 54kg
week 3, 3x5,3,1 set 1 45kg, set 2 - 51kg, set 3 - 57kg
week 4, 3x5, set 1 24kg, set 2 - 30kg, set 3 - 36kg
Bench 5x10
Chins/lat pulldowns 5x10
BB Curl 3x10
triceps pushdown 3x10
face pulls 3x10

B.
Deadlift 5/3/1
week 1, 3x5, set 1 91kg, set 2 - 105kg, set 3 - 120kg
week 2, 3x3, set 1 98kg, set 2 - 112kg, set 3 - 126kg
week 3, 3x5,3,1 set 1 105kg, set 2 - 120kg, set 3 - 133kg
week 4, 3x5, set 1 56kg, set 2 - 70kg, set 3 - 84kg
Squat 5x10 (switch around with deadlifts) 1 week DL, the next week Squat and continue
Hanging leg raise.

C.
Bench 5/3/1
week 1, 3x5, set 1 52kg, set 2 - 60kg, set 3 - 68kg
week 2, 3x3, set 1 56kg, set 2 - 64kg, set 3 - 72kg
week 3, 3x5,3,1 set 1 68kg, set 2 - 76.5, set 3 - 76kg
week 4, 3x5, set 1 32kg, set 2 - 40kg, set 3 - 48kg
OHP 5x10
DB rows/Seated Rows 5x10
BB Curls 3x10
Triceps Pushdown 3x10
Facepulls 3x10
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Re: Lift things up and put them down.

Postby Cryptic » Sun Mar 23, 2014 9:01 am

so it's been officially my 10th week at the gym

hit a couple PRs today!

235 max on deadlift
185 squat 5x5
125 bench 5x5
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Re: Lift things up and put them down.

Postby Prince of Scandinavia » Sun Mar 23, 2014 12:22 pm

I feel like my gains has come slowly, but I know I haven't given 100% to the cause anyway. I started training in start of february with my friend and now I'm doing bodyweight fitness alone. I've gained some muscle and I've cut a bit of fat, so it's getting there. I have dropped doing weighted squats along with bench press. I do not desire big thighs or a huge chest, therefore i stopped.

My routine can be found here: https://docs.google.com/spreadsheet/ccc ... _web#gid=0

I always finish with 30 minutes of walking. Sometimes I run a bit of the 30 minutes just to burn some more calories and so I can get real sweaty.
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Re: Lift things up and put them down.

Postby odradek » Sun Mar 23, 2014 1:31 pm

my goal by the "end" of my 6 week routine was 140 snatch, 205 clean and jerk. instead it's a 150 snatch and 225 clean and jerk. might go for two or so weeks more before the weather gets nice enough to start bike commuting again but can't be mad at those numbers.
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Re: Lift things up and put them down.

Postby rjbman » Sun Mar 23, 2014 2:18 pm

Cutting and it sucks because I can't increase the weight and struggle with maintaining it.
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Re: Lift things up and put them down.

Postby teck » Wed Mar 26, 2014 5:01 pm

@odradeknice man. i basically have scrapped all my olympic stuff and trying to do form with bar only. did you ever get coaching or just did you just read up on stuff? im thinking about paying for a few coaching sessions.
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Re: Lift things up and put them down.

Postby odradek » Wed Mar 26, 2014 5:18 pm

just reading; i think i'm still missing a little flexibility to get that full low position (or i'm just scared to do it) but really the limiting factor on the snatch is the receive and the 2nd pull on the clean. a coach would be great, might invest next winter.
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Re: Lift things up and put them down.

Postby rjbman » Wed Mar 26, 2014 5:28 pm

@teck I'm eating roughly 2250 calories a day, down from ~3-3.5k. Trying to lift as normal but tending to stay at the same working weight, with swimming added in on off days for a bit of extra burning. Currently around 192 from 200, aiming for 180 or so.
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Re: Lift things up and put them down.

Postby bels » Thu Mar 27, 2014 4:40 am

Trash do you give up on weight lifting when cycling season comes round?
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Re: Lift things up and put them down.

Postby odradek » Thu Mar 27, 2014 10:20 am

i'll go maybe once or twice a week just to ~stay in touch~ or if the weather's bad, but i definitely avoid a program and a routine
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Re: Lift things up and put them down.

Postby nucktux » Thu Mar 27, 2014 4:47 pm

Happy with the gym right now. In every day but sundays, getting in my TDEE for breakfast and lunch, so dinner = surplus. Somehow my numbers aren't going up as fast as I'd expect them to, but they never have. Not thinking too much in terms of numbers, really, more just making sure all the pieces of the puzzle are in place. I'm going to stick to a split-style (per week: 1 squat day, 1 deadlift day, 2 upper-body press days, 2 upper-body pull days) until I seriously plateau.
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Re: Lift things up and put them down.

Postby oucho » Thu Mar 27, 2014 5:46 pm

...
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Last edited by oucho on Sat Feb 11, 2017 8:03 am, edited 1 time in total.
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Re: Lift things up and put them down.

Postby anonomous » Thu Mar 27, 2014 8:11 pm

dude, u gotta keep up with trends. Fit is the new skinny.
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Re: Lift things up and put them down.

Postby Cryptic » Fri Mar 28, 2014 7:59 am

Yoooo

update with some PRs
just starting my 10th week of lifting (2.5 months)

Started 132 lbs, now 141 on a very heavy bulk

Bench: 145 lbs 1RM
Squat: 235 lbs 1RM
Deadlift: 245 lbs 1RM
OHP: 80 lbs 1RM

My goals for the end of this coming summer are
2 pl8 bench
3 pl8 squat
4 pl8 deadlift
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Re: Lift things up and put them down.

Postby UnwashedMolasses » Fri Mar 28, 2014 11:18 pm

Any recommendations for how to get into cycling? Looking at it as an alternative to running. Is there any type of bike that'll work alright as an entry that isn't expensive?
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Re: Lift things up and put them down.

Postby ramseames » Sat Mar 29, 2014 6:07 am

this is so vague. what sort of riding are you thinking/whats your budget?
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Re: Lift things up and put them down.

Postby UnwashedMolasses » Sat Mar 29, 2014 11:54 am

Truth, sorry about that. I don't know too much about it so I'm not sure what details are needed. I'd likely be riding mostly in city/suburb, so roads I suppose? Budget would ideally be <200USD but if there's just a gaping black hole of terrible until you get up to ~500 I could be persuaded. Still not too sure about the whole thing though, so I wouldn't at all mind starting off with a cheaper beater before committing. Is there a particular type of bike that can ride roads and still hop off into the wilderness or a trail when you want it to?
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Re: Lift things up and put them down.

Postby ramseames » Sat Mar 29, 2014 4:48 pm

there's a few routes you could go. Normally I'd say some sort of commuter would be your best bet, something like this Giant: http://www.giant-bicycles.com/en-ca/bik ... 613/73409/

but if you need to be able to go offroad occasionally this might be a better idea: http://www.trekbikes.com/ca/en/bikes/to ... ds_series/

As far as pricing goes 550ish is where proper bike manufacturers start, you can't really get too much worth owning below that. Obviously going used is always an option but especially if you're just starting out its hard to tell if something is in fair condition or if it'll cost too much in initial maintenance to be a good deal.
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Re: Lift things up and put them down.

Postby teck » Wed Apr 02, 2014 11:45 am

you could try looking up "cyclocross" bikes in craigslist. go to your local bike shop and ask about cyclocross bikes (these are road bikes that have canteliver breaks and nubby tires for going offroad). they're generally kinda specialist, but maybe you can find one cheap? otherwise yea check out what ramseames is saying.
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Re: Lift things up and put them down.

Postby Stingray Sam » Wed Apr 02, 2014 3:47 pm

so my road bike got stolen and i hoping to get a new bike, but i'll want it to be good for riding at college too. So does anyone have any recs for bikes that are suited well for a big city (particularly vancouver and seattle)
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Re: Lift things up and put them down.

Postby Cryptic » Wed Apr 02, 2014 3:58 pm

hit 3 plates on deadlift for the first time... 1 week out until i've been lifting for officially 3 months! 1/4 of a year , i'm happy with my progress
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Re: Lift things up and put them down.

Postby ramseames » Thu Apr 03, 2014 12:11 am

teck fixies are a not so great idea for vancouver (3/3 messengers I saw today had freewheels). Unless you live and only ride in certain flat areas its hilly enough that you'll need a relatively low ratio and then you're not fast coming down hills/going hard. You're right about cross bikes for unwashed but most decent ones start around $1k so I tried to give lower cost options.

sam just any entry level road, specialized allez, giant defy 3, whatever it is trek is calling the base model madone these days, etc. Won't need panniers for university so its better off getting something fairly high performance with drop bars and such so you can have fun on it outside of your commute
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Re: Lift things up and put them down.

Postby absurdmind » Thu Apr 03, 2014 2:09 am

so i haven't lifted for about 2 months now due to a shoulder injury and i feel like ill be practically starting from scratch when i get back to it (hopefully in a week or two). prior to my injury id been lifting for about 1.5 years, but just fooling around with a "bro" routine. i started as a skeleton and ended up gaining around 40 pounds, which 30 was probably decent muscle (i cut a couple times). the problem is that i was super weak in some areas like chest and squats, and mostly lifted for "aesthetics" with my actual lifts staying in low weight. i think i can use this opportunity to restart and focus on a good strength foundation and fix my proportions.

question: should i start with a beginner program like starting strenght? will it do me any good? i dont know if my muscles will respond to it well since i was previously doing 3x10 for like 4 different exercises for chest (which didnt solve the problem). i feel like my muscles wont be receptive or something idk. what do you guys recommend?
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Re: Lift things up and put them down.

Postby balloons » Thu Apr 03, 2014 3:17 am

am I allowed to ask really lame questions here?

like what's the difference between lifting for aesthetics and lifting for strength? isn't it the same basic strategy? I can't imagine lifting for aesthetics involves skipping leg day or anything, just doing less so you don't get as big or something... right?
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