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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.

I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.

Goal now is to bulk up, which is tougher then it sounds :$
 
#4,083 ·
I'm looking forward to seeing all the people crowd the treadmills at my gym in January because "getting jacked" is their New Year's resolution, only for them to disappear two weeks later.

Good thing I don't do cardio :bark
 
#4,084 ·
Getting my bench up (slowly). At 8 reps of 215 with no spot (because my friends are lazy sacks of shit...I need new friends.) :delrio

My shoulder would not cooperate with me when I was doing dumbbell extensions or skull crushers though. :vince7
 
#4,085 · (Edited)
On Saturday I did a max squat try but failed my 80% warmup... And then 6 or 7 hours did a max overhead try and came close but no cigar. Just stupid but I was stressed :lol . Anyhow, calling another OHP 1RM try today before really deloading. Call it an end of semester gift to myself.

Edit: garbage. Caffeine withdrawal headache/nausea did NOT clear within the 45 minutes before workout when I drank a sugar-free Rockstar. Wanted to puke the whole time. Failed my 175lbs Overhead Press 1RM 3 times (should have quit after one but got mad) all in the same spot (just above my head) which is a good indicator of muscular/technique weakness to investigate. Anywho, did 3x10 pull/chinups and 3x10 OHP @ 110lbs and called it a (deload) day. Booooo. [/humbled]
 
#4,086 ·
FWIW, Bear Crawls are a pretty great exercise. Quick and work the full body. Anyone can gauge how much they're able to do once they do it, but I usually do 100 yards down and back, sometimes less but with a weight vest.
 
#4,087 ·
It took me 3 attempts to hit my max Deadlift. I do this thing/ritual whenever I load up to do my max I will put on a 2 1/2 lb weight on both sides of the bar. After a minute I'll take them off. Then I'll attempt my max.

I had 340 on the bar, a 2 1/2 lb on each side. I forgot to take them off and failed two times. I then remembered to remove them and was able to get it on the third. I looked retarded taking off baby plates and then being able to lift it. My grip has been shit lately, finals been keeping me busy working that grip. :side:
 
#4,089 ·
EDIT: Dislocated my shoulder doing bear crawls. I'll try to work through it but it's gonna be a bitch swinging a baseball bat :lmao
 
#4,093 ·
^^^ I agree with that. It's mostly ego in my opinion. I've recent read (keep in mind an article in FLEX) that hypertrpophy is easier to achieve at your 3RM > 1 RM. Plus, I never have a spotter.

But it can be nice to know where your max is, at least because everyone always asks: "What do you bench?" I used to say, "my bodyweight, a lot, and then some pushups." :lol
 
#4,094 ·
So I've begun to follow through with my plans to condition again and drop some weight. Track sprints yesterday and today I did a barbell complex I found on Bodybuilding.com and modified it a bit:

6x Snatch Grip High Pull
6x Hanging Power Snatch
6x Push Press
6x Good Morning
6x Pendlay Row

4 Rounds of that with just 65lbs. Talk about dat cardio! That after my deload Bench Press/Overhead Assistance workout featuring many chinups...

While simultaneously teaching my woman how to lift on my own custom two day full body beginner split (Day One today):

Day 1
Squat 5x5/Bench 5x5
Kroc Row 3x10-20/Weighted Glute-Ham Raise 3x15
Side Bends or dumbell suitcase deadlift

Day 2
Deadlift 5x5/Strict Overhead Press 5x5
Chin-ups/Dips (using the assistance machine since weak)
Weighted Situps
 
#4,097 ·
Just an average small university gym. It's not very big actually. For me, there's two squat racks and one olympic platform to deadlift on. They ban chalk but i sneak it in. Did that complex on a random floor spot though. There's a bench press and a seated shoulder press stations with barbells too, so I guess there's five barbells, and an EZ curl bar and that's it; although they have dumbbells up to 100lbs and kettlebells too.

Sounds like you need a new gym?
 
#4,098 ·
We're not supposed to slam down weights crossfit style. I do when I deadlift of course, but that's about it. Sometimes the staff will give mats to someone doing stuff with barbells.

We have 1 squat box-thing, 2 squat racks. I guess assume I'd get yelled at if I threw around weights too big.
 
#4,099 ·
I would hate that, damn. Is there nowhere else to go?

I've been mulling it over for a while. My squat and deadlift 1RM tries have been either blow out good or fail-the-90%-warmup of late. My bench took two or three attempts to finally hit 275 and my overhead has failed three times at 175. I think I'm plateauing. Thusly, the time has come for me to do 5/3/1 by the book.

That means using the 90% of real max Training Max. It also means a 3x5 week (5x65%, 5x75%, 5x85% of training max), 3x3 (70/80/90) and a 5/3/1 (75/85/95) week, before deloading (40/50/60). Thirdly, it means sticking to a four days a week lifting schedule. Working out five or six times a week was awesome but this will be better for recovery and allow me to train cardio too.

With the release of Beyond 5/3/1, there are so many accesory templates to follow too and that's why I'm finally okay with it. The third working set is alays for max reps so that is where the PRs come in. I start tomorrow so now all there is to do is pick an assistance template and do it! :)
 
#4,100 ·
I think I injured myself at the gym today. I was benching and after my third set I went to go do another exercise and I started feeling a sharp pain in the back of my left forearm, just under the elbow. I couldn't even finish my workout because I was having trouble holding anything in my left hand.

Should I just take a couple days off from the gym or what?
 
#4,101 ·
sounds like a heart attack!

no, that's a joke. Please read, JOKE. But I do think people have pain along their forearms during a heart attack. Sounds like a grip issue, not necessarily a weak grip but still that area. Could be you were dehydrated and your clamping up. Could be when you had the bar in your hand your palm was really badly positioned and the pressure from the bar did something to fuck you up. I had a sharp pain in my traps when I was doing underhand grip bench. After repositioning myself, all gone.

Don't take off for something like that. Work through if it's bearable, or around it of course. It was probably something temporary.
 
#4,110 ·
I think I injured myself at the gym today. I was benching and after my third set I went to go do another exercise and I started feeling a sharp pain in the back of my left forearm, just under the elbow. I couldn't even finish my workout because I was having trouble holding anything in my left hand.

Should I just take a couple days off from the gym or what?
rest it, its probably from poor technique/bad grip

sounds like a heart attack!

no, that's a joke. Please read, JOKE. But I do think people have pain along their forearms during a heart attack. Sounds like a grip issue, not necessarily a weak grip but still that area. Could be you were dehydrated and your clamping up. Could be when you had the bar in your hand your palm was really badly positioned and the pressure from the bar did something to fuck you up. I had a sharp pain in my traps when I was doing underhand grip bench. After repositioning myself, all gone.

Don't take off for something like that. Work through if it's bearable, or around it of course. It was probably something temporary.
you can get pain radiating down your entire arm during a heart attack.

also working through it would just make it worse.
 
#4,105 ·
I've been doing this one for 2 days, it's a lot harder than it looks, I can't finish it all in one go.

Usually I do 30~45m of weight lifting, then half of the video afterwards, then take a 15~20 minute rest, and repeat.
It makes you sore all over, but god damn it feels good.
 
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#4,104 · (Edited)
First 5/3/1 day today (5s Deadlift). Actual max 435. Training max (what % based off) - 390.



So my 85%, third work set was the 5+ 335, of which I did ten reps. Feeling like a million bucks, tried out the fabled Joker Sets concept. Add 10% or 5% to the money set and go for more. Aimed for and got 5x95%, 3x100%, 1x105%. Using the Simplest Strengh template for assistance so three sets of ten front squats at 50/60/70% of TM. Used the brand new ELITEFTS powerlifting belt my woman bought me for Christmas for the first time and it was awesome.

Showed my 405 1RM squat for critique to the 205lbs class Canadian record holder for deadlift, Brent something, who pulled I think 750 raw and natural tbis year. (Edit: this guy - http://youtu.be/f6DR-djyEsU) He said i have "perfect form" and that I'm built to be a great powerlifter and told me to look into competing. Solid ten minute talk with a champ made it extra special. Obviously loving the program after just one workout. Yay.
 
#4,107 ·
First 5/3/1 day today (5s Deadlift). Actual max 435. Training max (what % based off) - 390.

Showed my 405 1RM squat for critique to the 205lbs class Canadian record holder for deadlift, Brent something, who pulled I think 750 raw and natural tbis year. (Edit: this guy - http://youtu.be/f6DR-djyEsU) He said i have "perfect form" and that I'm built to be a great powerlifter and told me to look into competing. Solid ten minute talk with a champ made it extra special. Obviously loving the program after just one workout. Yay.
8*D did you choke up?

Look up doing thrusters (not hip thrusters). It's basically fast front squats into a press. You would love them. Actually, you might already do them and just call them something else.

Do you hack squat MF83? IF so, how much? I set a PR yesterday, 410 lbs for 3 reps. Some girl was near the machine so I added 2 25 lbs to beast it up.
 
#4,109 ·
The thrusters I'm talking about are from crossfit.


I spent about 20 minutes practicing deadlift today. Finally noticed when I come up my left knee begins to poke out. It's because of a weak Hamstring (like Rush pointed out). When I kept my left in I felt the muscle in that portion of the hamstring. Pretty crazy actually to figure it out and notice it, it's pretty important. I've been doing some extra leg curls on my left side as well.

I could probably be doing better at sumo deadlifts if I just took a wider tance since that's how I've been lifting accidentally.
 
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