Quick question about over training: Today when I was squatting what limited me were the tendons (ligaments?) that run from the hip to the leg. Every time I was down and pushed up they would hurt. The sensation was the 'Ow, I'm not used to this weight!' feeling. Is this from doing too much too long?
SociallyChallenged
Elite
- Mar 22, 2002
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You know, surprisingly, I had this same sensation not that long ago. I think it's a bit of not enough stretching along with too much weight too soon in some cases. I'm not exactly sure, but I made sure to stretch better next time and it felt better. I got through 2 sets of squats, which is all I was assigned, but I wouldn't have been able to do another set. Coincidentally, I'm taking a week off due to CNS fatigue, so I'll let you know if that helps at all.
- Oct 11, 2000
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That doesn't sound like over training imo.
It sounds like pain! Did you warm up, stretch and warm up on the weights properly before you did your squats?
Ligament is for bone to bone. You meant tendon - muscle to bone?
It would depend on the 'hurt' but I do not think it would be over training. BUT do not push the weights too heavy too early because you can get injured easily.
What reps and sets are you doing? (include the warm up sets so we can see what you are doing)
Koing
3 minute jog, stretching
45 1x5
65 1x5
95 1x5
115 1x5
225 3x5
I've been trying to increase my flexibility recently. I think those tendons need some work anyway. When I got to my working weight my tendons just up and said WTF? even though I completed 3x5 at 235 two days ago.
45 1x5
65 1x5
95 1x5
115 1x5
225 3x5
I've been trying to increase my flexibility recently. I think those tendons need some work anyway. When I got to my working weight my tendons just up and said WTF? even though I completed 3x5 at 235 two days ago.
Originally posted by: brikis98
Goals
Squat: 365x5
Deadlift: 405x5
Bench: 315x5
Weight: 200lbs
Current
Squat: 315x5
Deadlift: 355x5
Bench: 285x5
Weight: 215lbs
Height: 5'11"
Comments
The hardest part of this won't be adding weight to my lifts, but losing weight from my body while I do it. I'm doing a decent amount of interval training on off days from the gym, including boxing & sprinting, which should let me burn off fat w/o affecting too much muscle. I'm also doing Bill Star's 5x5 now which has me scheduled to hit my numbers after ~10 weeks. honestly, i think that's overly optimistic, but the year is 52 weeks long, so hopefully i'll get there eventually
Thought I'd post an update on these. I'm doing the Bill Starr 5x5 (intermediate madcow version) and am on week 8 of a ~10 week bulk. Afterwards, I'll continue the same weight lifting routine, but change my diet to start cutting.
As of 04/01/2008 (weight x reps):
Squat: 325x5
Deadlift: 395x5
Bench: 315x4
Weight: ~225lbs
Note: my original squat numbers (315x5) turned out to be a bit too optimistic with the strain of squatting 3 times a week, so I dropped them back by 20lbs. Therefore, my "starting" squat weight was actually 295x5.
The progress has been pretty solid - roughly 30lbs increase on squat, 40lbs on deadlift and 30lbs on bench. I've got a couple more weeks to go, during which I'm certain I'll hit my goals of 405x5 on deadlift and 315x5 on bench (just one more rep to go!). As I said earlier, my original squat numbers were a bit overestimated, so my revised goal for the next two weeks is to squat 345x5.
The workout program has been pretty gruelling, but in 2 weeks, the real challenge begins: dropping ~25lbs of fat without losing any muscle. This is going to require more HIIT and less eating. I don't expect any strength gains during this period, but as long as I don't get weaker, I'll be happy.
How is everyone else doing with their goals?
My goals were:
Be able to play the third set of my tennis matches without gasping for air in between every point!
To accomplish this, I am doing these things
1. Cut pop from my diet
2. Eat a fruit or veggie with every meal.
3. Eat slowly and stop when full, even if my wife is eating cheesecake (I'm failing here).
4. Exercise, (any exercise) 4+ times per week for at least 30 minutes.
Right now I don't belong to a gym, but I have a jump rope, a bicycle trainer and some dumbbells which are getting me by. When it gets above freezing I'll start running outside.
1. Success! I rarely miss it though I did have a couple sips of my wifes cherry coke the other day (it had grenadine!)
2. So-so, but my snacks are almost all fruit or veggies so I feel like I've accomplished what I set out to do.
3. Not so good here, but I'm still losing weight due to #4.
4. Now lifting, swimming and running.
Overall (tennis goal) my first match is tomorrow. I'll go out this afternoon and hit against the wall to try and groove my strokes and serve (NTRP 3.5s don't have much to groove unfortunately). Tomorrow I'll have a great idea of where I am.
Kaido
Elite Member & Kitchen Overlord
- Feb 14, 2004
- 51,525
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I'm joining the game later in the year, but here's my thread:
Dave's Journal: Getting in Shape
I'm on Day 4 and I'm already seeing improvements. My goals are small and simple:
1. 9:00pm bedtime
2. 6 meals a day (strict - nothing that isn't on the menu)
3. 10 minutes on the exercise bike
I'm not necessarily hitting big goals but rather keeping up with the day-to-day stuff, which I want to do for the rest of my life. I'm super out of shape and I don't think I've ever worked out consistently more than a few days in my life, so even the 10 minutes on the bike is a pretty big change for me. I am on Day 4 right now and things are going well; I've made a few changes to accommodate real life situations so things should continue to work smoothly.
My long-term workout goal is to work up to an hour of exercise a day, split into two 30 minute sessions (morning and late afternoon). I sit in a chair for most of my day (work + school), so breaking it up helps me move around at different points of the day. I am also going to incorporate a PT Program at a later date (pushups, pullups, etc.). I'm not interested in getting big (lifting weights and whanot), just getting in shape.
TecHNooB
Diamond Member
- Sep 10, 2005
- 7,458
- 1
- 76
Currently:
12 pullups
176lbs (pre-cut)
Goal:
40 pullups
180lbs lbm(post-cut)
Not sure about my lift goals but i'll keep pushin~ Maybe 80-90lb preacher curls and 95lb db press. And maxing out the leg press machine
Oh, almost forgot. Huge shoulders and wide lats ^_^
12 pullups
176lbs (pre-cut)
Goal:
40 pullups
180lbs lbm(post-cut)
Not sure about my lift goals but i'll keep pushin~ Maybe 80-90lb preacher curls and 95lb db press. And maxing out the leg press machine
Oh, almost forgot. Huge shoulders and wide lats ^_^
Currently:
9-12 pull ups/chins
Around 35 push ups
Goal:
40 pull ups/chins
200 push ups
Don't know how long the endurance training will take (esp. considering it is not my primary goal - primary is strength), but that's what I want. 40 pull ups and 200 push ups. I don't know anybody who can do both of these.
9-12 pull ups/chins
Around 35 push ups
Goal:
40 pull ups/chins
200 push ups
Don't know how long the endurance training will take (esp. considering it is not my primary goal - primary is strength), but that's what I want. 40 pull ups and 200 push ups. I don't know anybody who can do both of these.
SociallyChallenged
Elite
- Mar 22, 2002
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- 32
- 81
In a row or just in a short period of time? I doubt many professional athletes could even belt out 40 pullups in a row.
Yep, 200 push ups is very hard to do (need ENDURANCE, not str). But people have done it.
And yes, 40 pull ups in a row! If I can do that, I can do anything on this planet. My buddy has done 30 (in a competition - he won). Why won't I be able to do 10 more?
These are very difficult goals, so if I don't achieve them fully, I won't be sorry about it. I'll just make them goals for 2009
P.S. My buddy is shorter than me and weighs a little more. He recently benched 200lb 5 times for a bet Also won.
edit: I'm still thinking when to practice push ups and pull ups. Yesterday I did rippetoe - Squat/Bench/Deadlift and was so tired after I did them (took an hour) that I did not stay to do "extra" exercises.
And yes, 40 pull ups in a row! If I can do that, I can do anything on this planet. My buddy has done 30 (in a competition - he won). Why won't I be able to do 10 more?
These are very difficult goals, so if I don't achieve them fully, I won't be sorry about it. I'll just make them goals for 2009
P.S. My buddy is shorter than me and weighs a little more. He recently benched 200lb 5 times for a bet
Also won.edit: I'm still thinking when to practice push ups and pull ups. Yesterday I did rippetoe - Squat/Bench/Deadlift and was so tired after I did them (took an hour) that I did not stay to do "extra" exercises.
SociallyChallenged
Elite
- Mar 22, 2002
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Did your buddy do pullups or chinups? Also, I've seen people do "pullups" but they hit a point where they haven't gotten nearly the full range of motion If he did 30 legit pullups, then that's pretty good, but I'd like to see his form
If he did 30 legit pullups, then that's pretty good, but I'd like to see his form 
Played racquetball on Friday at lunch followed by 2 sets after work. there were a couple of intense points that had me huffing and puffing, but at the end I still had leg and lung power to spare! Now I just have to get the strokes good enough that I start winning again (or at least force a third set).
Originally posted by: MegaVovaN
Yep, 200 push ups is very hard to do (need ENDURANCE, not str). But people have done it.
And yes, 40 pull ups in a row! If I can do that, I can do anything on this planet. My buddy has done 30 (in a competition - he won). Why won't I be able to do 10 more?
These are very difficult goals, so if I don't achieve them fully, I won't be sorry about it. I'll just make them goals for 2009
P.S. My buddy is shorter than me and weighs a little more. He recently benched 200lb 5 times for a bet
edit: I'm still thinking when to practice push ups and pull ups. Yesterday I did rippetoe - Squat/Bench/Deadlift and was so tired after I did them (took an hour) that I did not stay to do "extra" exercises.
Dang, 40 pull-ups with strict form is insane. You gotta video that if you pull it off, good luck with it, I'll be happy if I can do 15 this year.
SociallyChallenged
Elite
- Mar 22, 2002
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Hm, I've gotten off the bandwagon a bit. I've tried doing CrossFit and realized that it doesn't quite do it for me. There's not enough resistance training, and what resistance training they use is o-lifts, which I haven't been properly trained in. I believe I will be doing something resembling:
Monday - BJJ for 2 hours (may do something earlier in the day)
Tues - Starting Strength-like workout (3x5 except also involving dips, pullups/chinups, powercleans)
Wed - BJJ for 2 hours
Thurs - SS-like workout
Friday - Tabata HIIT workout
Saturday - SS-like workout
I'll see how my body can take it, but honestly I can't do what I'm doing right now. I've gotta focus and see what I can do for track. I'll go talk to the UC Davis track coach, find out what the deadlines for things are, and see if he can give me what the team would be doing for lifts on a normal day.
Monday - BJJ for 2 hours (may do something earlier in the day)
Tues - Starting Strength-like workout (3x5 except also involving dips, pullups/chinups, powercleans)
Wed - BJJ for 2 hours
Thurs - SS-like workout
Friday - Tabata HIIT workout
Saturday - SS-like workout
I'll see how my body can take it, but honestly I can't do what I'm doing right now. I've gotta focus and see what I can do for track. I'll go talk to the UC Davis track coach, find out what the deadlines for things are, and see if he can give me what the team would be doing for lifts on a normal day.
SociallyChallenged
Elite
- Mar 22, 2002
- 10,483
- 32
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Oh does it? Hm, didn't know if it did or not. BJJ = Brazilian Jiu Jitsu = Gracie Jiu Jitsu = one of the best grappling arts
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