Some 145kg squats were also performed prior for 3x5. Finally regained 90% of my squarsh strength.
As were some 80kg jerk overhead squats and 105kg rack jerk supports.
Re: Ein Physical Fitness Thread.
Posted: 10 Jan 2017, 20:35
by Lavabug
Joined it the new gym with a viking theme/medieval weaponry decor + tons of 80's metal played regularly, quite neat.
Just began a new periodized training cycle and already got a new PR on the first day. Behind the neck push press 72kg x 10, 2kg above previous best in this rep range.
Also did 14 pullups at 98kg/216lb ish bodyweight, gonna see if I can finally get to 20+.
Re: Ein Physical Fitness Thread.
Posted: 10 Jan 2017, 20:46
by happiness and harmony
periodized as opposed to doing everything at the same time
So a few weeks of sets of 10 nose picks until I basically cannot increase the weight (to increase work capacity), then 5's (to develop general strength), then 3's (near maximal effort) and a taper where I go full retard with the weights at the end, as in a competition scenario.
In a cyclic fashion, seems to produce neato long-term results.
Re: Ein Physical Fitness Thread.
Posted: 11 Jan 2017, 03:52
by happiness and harmony
aah that makes sense
"periodized" is perhaps not the most accurate word however
Re: Ein Physical Fitness Thread.
Posted: 12 Jan 2017, 20:06
by User
i was going to go for a run but i sard
Re: Ein Physical Fitness Thread.
Posted: 12 Jan 2017, 20:10
by Lavabug
horse dealies wrote:aah that makes sense
"periodized" is perhaps not the most accurate word however
It's the choice of words in the sports science community apparently, where other perversions of the English language roam free. Many an "irregardless" have been uttered by my coach who has a phd in this stuff.
Re: Ein Physical Fitness Thread.
Posted: 12 Jan 2017, 20:14
by User
phds are the new certificate IIIs
Re: Ein Physical Fitness Thread.
Posted: 12 Jan 2017, 20:50
by Lavabug
I don't know what that is, assuming it's a high school diploma equivalent or less.
After engaging with undergraduates for the past few years and assessing their reasoning skills (and not strictly quantitative ones), it's safe to say we are fucked as a species, nevermind the poor math skills. From a humanities perspective, the sexy leopard elevator I'm dating works as a librarian and has done proofreading of term papers for students as a favor. She wonders how the hell they got into college.
Re: Ein Physical Fitness Thread.
Posted: 12 Jan 2017, 20:59
by Lavabug
I would say we are doing a good job of raising a generation that can't write/read, think for themselves and synthesize ideas, do basic trigonometry or understand compound interest. Good recipe for becoming indebted and poor for the rest of their lives and for getting ferret-wearing shitgibbons voted into office.
Re: Ein Physical Fitness Thread.
Posted: 13 Jan 2017, 01:34
by happiness and harmony
we'll have to muddle through somehow
Re: Ein Physical Fitness Thread.
Posted: 13 Jan 2017, 18:26
by User
nice damning indictment
but we can still get gainz right
Re: Ein Physical Fitness Thread.
Posted: 13 Jan 2017, 19:45
by Lavabug
I was very irate.
Re: Ein Physical Fitness Thread.
Posted: 13 Jan 2017, 23:43
by happiness and harmony
I need to start running again
it is time
Re: Ein Physical Fitness Thread.
Posted: 14 Jan 2017, 05:17
by User
running after cawfee, shitting on the pavement, baby crying, worries flying
away
or cascading down
memory filth
Re: Ein Physical Fitness Thread.
Posted: 14 Jan 2017, 06:19
by Lavabug
My "light" day squats consisted of 120kg for 3x10. Still felt like a kick in the nads.
Really hoping I can hit 135kg x 10 again on Monday and at least 140kg x 10 on the following one.
Re: Ein Physical Fitness Thread.
Posted: 17 Jan 2017, 10:17
by Lavabug
300lbs x 10 squats once again splendid mate of mine
140kg/309lbs is scheduled for next week FUCK IT IN THE FACE
Also achieved a 75kg/165lb x 9 push press behind the neck PB
Sadly only matched my pullups from last week.
Also a new finding: the glute ham raise is the best device/contraption ever since the invention squarsh rack, it has magical therapeutic properties and my knees feel great after doing them.
Re: Ein Physical Fitness Thread.
Posted: 17 Jan 2017, 19:34
by Lavabug
god damn it
brilliant chili cheese fries
Re: Ein Physical Fitness Thread.
Posted: 17 Jan 2017, 19:37
by User
fuck it in the face?
Re: Ein Physical Fitness Thread.
Posted: 02 Apr 2017, 23:24
by happiness and harmony
i haven't done any proper exercise in months
but i do take the dog for a walk with the baby in the baby backpack every day, so that counts for something
my shoulders have strengthened
Re: Ein Physical Fitness Thread.
Posted: 04 Apr 2017, 02:45
by Lavabug
I have kickstarted some slow but steady progress by picking a challenging weight and adding 1 extra set per week, starting with 3 sets then increasing the weight after I reach 5 successful sets, starting over with 3 sets at the new weight. Identical progression to that of the Russian squarsh routine volume phase, using it for most of the major strength exercises I do. Mostly upper body progress, but squats are coming around fast again.
I also got 8x1 easy clean and jerks at 92kg which is the first time I've put 200lbs+ overhead that many times in the same training session and I have plenty of room for more.
I also managed to do 10 pullups with an extra 40lb (and my weight is around 215lb now) recently, quite accidentally as I miscalculated the weights of the chains I was using.
Re: Ein Physical Fitness Thread.
Posted: 04 Apr 2017, 19:41
by Lavabug
Yesterday:
Matched my heaviest squarsh 5x5: 143kg/315lb.
Also got a lifetime PR of behind the neck push press 5x5: 82kg/180lb
Re: Ein Physical Fitness Thread.
Posted: 04 Apr 2017, 19:43
by Lavabug
10 lactations ::::::::
Re: Ein Physical Fitness Thread.
Posted: 11 Apr 2017, 21:44
by Lavabug
Started a deload period. Light weights and low volume this week. Trying to rebuild/fix my snatch with a sequence of physiotherapy exercises to relearn how to activate my scapular muscles correctly to fix this imbalance I've been having over the past few months:
Sucks to not lift as heavy as I can right now, but it's probably the best for me in the long run.
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 04:35
by happiness and harmony
deload = jizzing?
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 09:06
by User
to deload or not to deload and where
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 09:13
by jawn galliano
i think i might start trying to jog some
i need some proper joggery pants though as i currently just have a pair of jeans and a pair of khakis and neither are conducive to moving about quick like
maybe some proper running shoes too. what's the latest in the world of proper running shoes, fellas
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 11:46
by zim
i am something like 30 pounds overweight, need to make changes in my life
maybe tomorrow
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 19:34
by Lavabug
horse dealies wrote:deload = jizzing?
dramatic reduction in weights and volume, to help with cumulative fatigue
Re: Ein Physical Fitness Thread.
Posted: 12 Apr 2017, 20:54
by happiness and harmony
i know that snookums i was making a jizz joke
never let a jizz joke opportunity pass you by
Re: Ein Physical Fitness Thread.
Posted: 13 Apr 2017, 10:23
by Lavabug
zim wrote:i am something like 30 pounds overweight, need to make changes in my life
maybe tomorrow
maybe stop eating pizzaburgers
Re: Ein Physical Fitness Thread.
Posted: 13 Apr 2017, 10:33
by zim
Re: Ein Physical Fitness Thread.
Posted: 13 Apr 2017, 11:22
by happiness and harmony
get taller
Re: Ein Physical Fitness Thread.
Posted: 17 Apr 2017, 02:27
by Holocaust
zim wrote:i am something like 30 pounds overweight, need to make changes in my life
maybe tomorrow
I've got about 30 lbs I'm willing to donate
Re: Ein Physical Fitness Thread.
Posted: 17 Apr 2017, 03:18
by happiness and harmony
height is key
heighth
Re: Ein Physical Fitness Thread.
Posted: 17 Apr 2017, 03:49
by jawn galliano
i went for a vigorous walk around the park today, probably three or four miles' worth
i think i chose the wrong sneakers, because my achilles heels are a bit shredded and bleeding right now
i think i am a long ways away from being able to run more than 50 feet
Re: Ein Physical Fitness Thread.
Posted: 18 Apr 2017, 19:19
by Lavabug
I did an hour-long walk on Sunday, tis was nice. Heel spur definitely felt it later on, but it's the first time I've walked that long in a long time. I intend to do this more regularly as weather allows.
Return to the heavy weights yesterday. 147kg/323lb 3x5 squats and 3x5 84kg/185lb behind the neck pu.sh p.ress for a lifetime PB. The latter was especially easy.
Also lots of unweighted shoulder/scapular stability exercises, I think these things are making a big improvement. I think I could use something analogous to this for my knee and trunk/lower back.
Re: Ein Physical Fitness Thread.
Posted: 19 Apr 2017, 04:15
by Ninny
Working out to fix that mid/upper back pain
Re: Ein Physical Fitness Thread.
Posted: 19 Apr 2017, 04:48
by happiness and harmony
walking all day with no real destination in mind
Re: Ein Physical Fitness Thread.
Posted: 19 Apr 2017, 05:06
by jawn galliano
got it the track pants and tried a different pair of sneakers out
they are less than ideal for running but the upper on the heel part is very low-profile so it did not aggravate my already raw achilles'
i had a jog going for somewhere between a quarter and a half a mile, then walked another 2 or so on top of that
baby steps up in this bitch
Re: Ein Physical Fitness Thread.
Posted: 20 Apr 2017, 00:17
by happiness and harmony
Re: Ein Physical Fitness Thread.
Posted: 27 Apr 2017, 04:48
by jawn galliano
i have continued with some mixture of walking and running every other day. i have made hasty progress: today i walked a mile as a warmup, and ran the full return trip home
i also determined that my fanciest shoes that i did not want to run in are in fact my best running shoes i think i will buy another pair that isn't all-white to use as a proper training pair
Re: Ein Physical Fitness Thread.
Posted: 27 Apr 2017, 07:04
by Ninny
A one mile run
Re: Ein Physical Fitness Thread.
Posted: 27 Apr 2017, 09:34
by jawn galliano
i haven't done an honest to god mile run since gym class in middle school, so going on 20 years now
onward to two, and eventually additional miles beyond that
Re: Ein Physical Fitness Thread.
Posted: 27 Apr 2017, 11:34
by Lavabug
Ninny wrote:Working out to fix that mid/upper back pain
if I go more than 4-5 days without doing a few pullups an upper back discomfort starts to creep in staying active for life
Summer vacation starts next week. I will be spending lots more time doing gym stuff.
I recently tested my box jump during my deload week and I got onto a 42" at 216lbs on the first try. Would like to hit 50's or 60's at some point.
Re: Ein Physical Fitness Thread.
Posted: 27 Apr 2017, 11:34
by zim
i remember running a mile in 8 minutes in middle school gym class
Re: Ein Physical Fitness Thread.
Posted: 01 May 2017, 23:05
by happiness and harmony
get back to those days zimmster
Re: Ein Physical Fitness Thread.
Posted: 01 May 2017, 23:06
by happiness and harmony
i had a nice camping getaway this weekend
hiked 12 miles
took many a photograph
felt serene
no more
Re: Ein Physical Fitness Thread.
Posted: 16 May 2017, 04:42
by happiness and harmony
i have gone for solid runs three times in the last eight days today the third of three miles was even a sub-eight, i am getting my legs back