After about 5min if you are actually busting your ass 115lbs feels like 215lbs. Shit like that is no joke, it's an amrap theres a reason why the weight is so low.
Arkk's Weight Lifting / Fitness Thread
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13.3 can fuck off. That is all.
12:00 AMRAP
150 Wall Ball (20lb)
90 Double Unders
30 Muscle Ups
12:00 AMRAP
150 Wall Ball (20lb)
90 Double Unders
30 Muscle Ups
Seananigans
Honorary Shit-PhD
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Itlan
Blackwing Lair Raider
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You guys who take a pwo, you find that shit helps you with motivation?
If I'm off of work, I have no problem getting in the gym. But after being on my feet all day (teaching) I'm just fucking exhausted. I still go, but it's like I don't want to be there at all, I just want to rest my god damn feet. I think I need new shoes lol.
If I'm off of work, I have no problem getting in the gym. But after being on my feet all day (teaching) I'm just fucking exhausted. I still go, but it's like I don't want to be there at all, I just want to rest my god damn feet. I think I need new shoes lol.
McCheese
SW: Sean, CW: Crone, GW: Wizardhawk
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I suffer from this too (also a teacher, actually) and I've found the only way I'll consistantly get to the gym is if I go before work. It sucks waking up earlier in the morning, but it's such a great feeling knowing that I can just chill out after work rather than trudging off to the gym in an already exhausted state.
Gravel
Mr. Poopybutthole
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I'm not sure if it was all mental, but when I took CL White Flood before my workouts, it always made me ready to go. It might have been just the fact that I was taking something made me more motivated. Same deal with having a shit ton of protein sitting around. I don't want it to go to waste so I end up using the supplement as motivation. I will say that anything with I think beta-alanine maybe, helps. Or whatever the ingredient is that makes your skin tingle. Gives me a noticable body response to taking it.
So I subbed in bulgarian split squats for regular squats on my light day, bodyweight 8x1, 20lbs 8x1, 40lbs 8x2. Super light, super easy because I don't want to get sore. Wake up next day and it feels like someone stabbed me in each asscheek. Jesus. I did RDLs that day also but I've been doing those for weeks.
My balance was shit on the split squats which I take to be a good thing: I have a lot to improve on. I'll stick to putting it in my light day and keep regular squats for other days.
Right now my routine looks like this for 1 week. It's basically the texas method:
Heavy day: squat 5x5, press/bench (alternates each week) 5x5, deadlift 1 set of 5
Light day: split squat 8x?, press/bench (5x3 if press, 5x3 @ 80% if bench), RDL 8x3, pullup/chins (alternate) 3 sets
Power/Dynamic Effort (DE) day (low weight low rep explosive movement): squat 10 sets of 2, press/bench 10 sets of 3, cleans 3x5
I'm following Rippetoe pretty close here, but it's odd that "light" day is a pretty exhausting day. Pullups after RDLs are fucking brutal. I guess the logic is that it's light because assistance exercises aren't stressing your system much, even if the workout itself is difficult..?
My balance was shit on the split squats which I take to be a good thing: I have a lot to improve on. I'll stick to putting it in my light day and keep regular squats for other days.
Right now my routine looks like this for 1 week. It's basically the texas method:
Heavy day: squat 5x5, press/bench (alternates each week) 5x5, deadlift 1 set of 5
Light day: split squat 8x?, press/bench (5x3 if press, 5x3 @ 80% if bench), RDL 8x3, pullup/chins (alternate) 3 sets
Power/Dynamic Effort (DE) day (low weight low rep explosive movement): squat 10 sets of 2, press/bench 10 sets of 3, cleans 3x5
I'm following Rippetoe pretty close here, but it's odd that "light" day is a pretty exhausting day. Pullups after RDLs are fucking brutal. I guess the logic is that it's light because assistance exercises aren't stressing your system much, even if the workout itself is difficult..?
I had and continue to have the same result since I added lunges at the end of my squat routine. I hold a pair of 30lb dumb bells and go from one side of a half basket ball court to the other side and back, holy shit they are killer.
I thought I'd share my workout as I'll be laid up for a few months after surgery later this week and I can come back here and get all emotional.
My weight is 161 and only varies by a pound or two, I am 5'9" and will be 50 in a couple months. I don't worry about what the weight is other than using it to track my progress, as long as its
heavy it is all good.
I like to train 3 days, typically Monday, Wednesday and Friday. I stand all day at my work station (software engineer) and walk whenever I can. When the weathers nice I like to add a sprint session on an off day that lasts about 20 minutes all told. I cut way back on my long distance running that I did a year or so ago and rarely run more than 30 minutes if I get an urge, again on an off day. I eat pretty well, I follow a mostly organic HFLC lifestyle, I don't drink or smoke. I fast for 24 hours (6pm-6pm) twice a week, I've been experimenting with this for a couple of months and I will say that my energy for my workouts on a fast goes through the roof, I really feel amped and raring to go on fasted days more so than on non fasted days. I squat and deadlift fasted.
Monday - Legs
10 minutes walk on a treadmill and some body weight warm ups etc.
I tend to pyramid up in weight, usually my 4th set is my last which is currently
225 x 3. I use to squat religiously when I was younger but I have only started back after 15 years of not doing them due to knee pain (which has since disappeared). I am making good progress and my strength is improving nicely.
I do lunges after this with a couple dumbbells for 3 sets and thats it.
Wednesday - Chest + Shoulder
I've always been weak at chest workouts and just like squats I use to suffer from awful shoulder pain when bench pressing and switched to dumb bells for more than 10 years to over come it, however, since my shoulder pain has also disappeared I have been back to the bench press for the last 3 months. 165 x 3 is my max currently.
After benching I love to do weighted dips, 3 sets body weight +50lb (2 x 25lb plates) 6-8 reps to failure each set
dumbbell seated press, 55lb 3 sets 10 (next set of dumb bells here are 70lbs so I should really move to barbell presses)
Friday - Back
10 minutes walk on a treadmill and some body weight warm ups etc.
I love deadlifts, I have been doing these for about 5 months and once I finally got the proper form down they are great fun. 295 x 3 is my current max. I'll do about 4 sets to get to my max.
I would then do palms in chins body weight +25lb but since my injury I can't chin at all without pain, oddly enough I can dead lift (alternate grip) and do bent over one arm dumbbell rows just fine.
One arm bent over dumbbell rows, 90lb dumb bell 3 sets x 10 reps. I don't really like to go over 8 reps for a working set but the gym I workout at (company gym) 90lb is the heaviest they have. Bent over Barbell rows are out as they aggravate my injury.
That is usually about it, I don't find I need to do bicep or triceps or abs as they typically hurt like hell after these workouts. Once I get back from my up coming rehab I definitely want to eventually add in Olympic lifts.
My weight is 161 and only varies by a pound or two, I am 5'9" and will be 50 in a couple months. I don't worry about what the weight is other than using it to track my progress, as long as its
heavy it is all good.
I like to train 3 days, typically Monday, Wednesday and Friday. I stand all day at my work station (software engineer) and walk whenever I can. When the weathers nice I like to add a sprint session on an off day that lasts about 20 minutes all told. I cut way back on my long distance running that I did a year or so ago and rarely run more than 30 minutes if I get an urge, again on an off day. I eat pretty well, I follow a mostly organic HFLC lifestyle, I don't drink or smoke. I fast for 24 hours (6pm-6pm) twice a week, I've been experimenting with this for a couple of months and I will say that my energy for my workouts on a fast goes through the roof, I really feel amped and raring to go on fasted days more so than on non fasted days. I squat and deadlift fasted.
Monday - Legs
10 minutes walk on a treadmill and some body weight warm ups etc.
I tend to pyramid up in weight, usually my 4th set is my last which is currently
225 x 3. I use to squat religiously when I was younger but I have only started back after 15 years of not doing them due to knee pain (which has since disappeared). I am making good progress and my strength is improving nicely.
I do lunges after this with a couple dumbbells for 3 sets and thats it.
Wednesday - Chest + Shoulder
I've always been weak at chest workouts and just like squats I use to suffer from awful shoulder pain when bench pressing and switched to dumb bells for more than 10 years to over come it, however, since my shoulder pain has also disappeared I have been back to the bench press for the last 3 months. 165 x 3 is my max currently.
After benching I love to do weighted dips, 3 sets body weight +50lb (2 x 25lb plates) 6-8 reps to failure each set
dumbbell seated press, 55lb 3 sets 10 (next set of dumb bells here are 70lbs so I should really move to barbell presses)
Friday - Back
10 minutes walk on a treadmill and some body weight warm ups etc.
I love deadlifts, I have been doing these for about 5 months and once I finally got the proper form down they are great fun. 295 x 3 is my current max. I'll do about 4 sets to get to my max.
I would then do palms in chins body weight +25lb but since my injury I can't chin at all without pain, oddly enough I can dead lift (alternate grip) and do bent over one arm dumbbell rows just fine.
One arm bent over dumbbell rows, 90lb dumb bell 3 sets x 10 reps. I don't really like to go over 8 reps for a working set but the gym I workout at (company gym) 90lb is the heaviest they have. Bent over Barbell rows are out as they aggravate my injury.
That is usually about it, I don't find I need to do bicep or triceps or abs as they typically hurt like hell after these workouts. Once I get back from my up coming rehab I definitely want to eventually add in Olympic lifts.
This video explanation on muscle-ups made such a huge difference. Well worth the watch if you do them at all.
Itlan
Blackwing Lair Raider
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Going to start doing HIIT and I just don't see being able to keep up with 5x5. Thinking of doing a 3 day split chest/tris, back/bis, shoulders/legs - day in between. The days in between I'll do HIIT and then take 1 day off per week. Three day split will probably only consist of 2 workouts per major muscle group, 2 workout per minor. 3x5 for major and then probably 3x10 for minor.
Any suggestions on this? I'm just trying to shed some extra weight. I'm down to 210 and want to get sub 200 but also want to continue lifting. If you think this is stupid, say so, just explain why and how I can change the routine. Thanks!
Any suggestions on this? I'm just trying to shed some extra weight. I'm down to 210 and want to get sub 200 but also want to continue lifting. If you think this is stupid, say so, just explain why and how I can change the routine. Thanks!
I think split routines are dumb. Switch to starting strength or choose an intermediate routine that evolves from SS.