Arkk's Weight Lifting / Fitness Thread

Seananigans_sl said:

This quote illustrates the common misconception and ignorance of CrossFit's entire philosophy.

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This clown basically says "you're totally wrong and a fool for saying that...oh but I'm not gonna say why or anything because I don't actually want to be productive, I just want to be a faggot"

You are now among the elite 3 of my ignore list

It's been 2 weeks since my shoulder problem. No press, bench, or clean since, and I also dropped my squat (to 135) and deadlift (300 to 225) down massively, just as a precaution, and have begun slowly increasing from there. Just yesterday I tested out some rotator cuff exercises to see how that'd feel and it felt great, so I'll stick with that at super light weights and slowly increase. No pain whatsoever. Ice 2-3 times a day. I think I'll wait another week to see if the clean movement is at all stressful on the shoulder, but I don't expect it will be. Still, I'm cautious. I'm forcing myself a minimum of 1 month before any press or bench, and even then I'll probably start at 50% and slowly move up.

The gym fuckin sucks right now. It feels like I'm just twiddling my thumbs. I'm doing more abs and started curls because wtf else am I gonna do. I'm also gonna cut out dynamic effort squats as I think doing 10 sets with the low bar position is too stressful on my shoulder joint. I'm thinking about box jumps as a substitute leg power exercise, but I've never done them. Can anyone recommend a good simple rep/set scheme? I assume higher reps would be better than for normal lifts?

Yesterday at my Crossfit Gym:
3RM 3-3-3-3-3 Back Squat
3x10(per side) Pistols
3-5 x 5-10 Good Mornings
WOD 7:00 AMRAP
50 Body Weight Squats
25 Abmats

Cooldown : 5:00 Prayer Squat



Today (for time):
400m Run
50 pushups
400m run
50 abmats
400m run
50 body weight squats
400m run
25 burpees

Cash-out:
500m Row for time
I could care less about the Crossfit / non-Crossfit arguement, I'm having a blast trying to blow through the workouts while competing with the buddies I go to the gym with. So much more entertaining than throwing on headphones and crushing weights solo. But like all things, what's awesome for me may be terrible for others.

lendarios_sl said:

You are the idiot.
Crossfit philosophy involves pushing yourself to the limit. Also it asks for high intensity exercise. It is better to do 15 kipping pull ups than 5 regular ones. You are basically advocating for lowering the standard. If you cant do 5 straight, nor any kipping ones, you do 15 with the rubber band helping you out. But you have to complete the number in a manner that keeps the intensity high.

If you can do 15 straight pull up non stop or with little break go for it, no one is going to stop you.

Also box jump build stamina, not strength. I don't see how it can substitute an exercise that gives you power.

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Look sensitive sally I'm not knocking crossfit. I'd do it if I had the money. But kippings are just dumb. Use a band to help you do pullups, fine. But kippings take the muscle out of the work.

And um, power is not strength. Power is work/time. Jumping is an activity that relies on power more than anything else.

Can these motherfuckers shut up for one post instead of trying to argue and answer a god damn question? This fuckin dude probably has done tons of box jumps before, and instead of making himself useful, decides to argue incorrectly instead.

Cool, thanks. I'll give it a shot today

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Today I did 405 3x! Yeah bitches. Feel like I can lift the moon!

I just said fuckit, and took two weeks off since I was getting nowhere these past few weeks.

Clearly I was overworking shit.

I've gone light for four weeks now, and while it hurts my ego, my joint pain is 90% gone.

Nice Brahma.

Lyrical_sl said:

I've gone light for four weeks now, and while it hurts my ego, my joint pain is 90% gone.

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You forgot the worst part: It's boring as fuck. I'm so bored in the gym I want to kill myself.

I don't know why they call them kipping pull-ups. They're not pull-ups... not even fucking close.

CrossFit is about endurance and intensity, doing 15 kipping is NOT better than doing 5 pull-ups. Are you out of your mind?

Dabamf_sl said:

You forgot the worst part: It's boring as fuck. I'm so bored in the gym I want to kill myself.

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It is boring, and the healing went slow. But you know it's time to slow down when you are in serious pain from doing your warm up sets. I couldn't even support 315 on my back during squats, or bench 275, because my wrist was so weak. I thought it was going to snap off. And my shoulder joints were so raw I couldn't do pulldowns with 165 without being in excruciating pain.

About 90% of pain is now gone, in one month. My warm ups don't hurt any more. I'm going to increase the weight slowly through April, and start hitting it hard again in May.

These injuries could have been avoided, if I'd stayed away from the lifts that have always caused me problems: close grip bench press (narrow grip) and behind the neck press. The close grips trashed my wrists (as they always do) and behind the neck anything has never agreed with my shoulders.

Regarding the close grip bench press, you're probably too close. I just learned that this week, because it's something I was doing. Try it a little bit wider and see if you still have wrist issues.

Behind the neck stuff is one of those if you're genetically inclined to them. Most people aren't, but there are people who have the flexibility in their shoulder where it's safe. But for the vast majority of us, it's not good.

For close grip I used to just go fully straight from my shoulders. Also, make sure you're not popping your elbows out when you're doing close grip, easy way to fuck some shit up.

As for behind the neck press, ugh. Only thing behind the neck I'll ever do is squatting.

I tuck my elbows on close grip and regular flat. I used to have all kinds of shoulder problems from benching, but ever since I started tucking, they've disappeared.

I just go fairly light whenever i do behind the neck presses, which isn't that often.