You are not logged in. [Log In]


Forums » General Discussion » The Water Cooler » Fitness Thread

Page 39 of 39 < 1 2 37 38 39
Topic Options
Rate This Topic
#386464 - 12/02/12 11:35 PM Re: Fitness Thread [Re: jakewash]
oldskoolboarder Offline
connoisseur

Registered: 05/25/03
Posts: 2181
Loc: Menlo Park, CA
Well done Jason, those are some impressive numbers.

Top
#386550 - 12/04/12 02:07 AM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Nice numbers Jason!

5x5 is a great way to either get started or get back into shape. Itís nice to see you kept the exercise selection nice and basic.

Just another thought on the Squats would be to just Squat on Monday and Friday and Deadlift on Wednesday.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

Top
#386614 - 12/04/12 09:44 PM Re: Fitness Thread [Re: jakewash]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10415
Loc: Calgary, Alberta
Funny you mention that switch, I think that is what I have decided on for my next round. I realized as the weights got heavier, the squats were starting to wear me out and at 46 yrs old I need more time to recover. Not to mention my knees were starting to get a little sore as well, they are pretty chewed up to begin with. I had never done a full 5x5 routine before this, most times it was more 3x5 with the max weight, a full 5x5 at max weight adds a lot more strain on the body.

I should be starting this next round Saturday or Sunday, after a week off I think I will start lower than those previous maxes, say drop 20% off and go up from there.
_________________________
Jason
-----------------
TTTHHHPPPPPTTTT!

My HT

Top
#386637 - 12/05/12 01:50 AM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
For my aged/damaged body itís my lower back that canít handle Deadlifting and Squatting back-to-back if I do anything in the way of reps.

As far as the number of reps you do if you havenít already I would check out Prilepinís Table:

This gives a history of how it was developed and one method of applying it:

http://articles.elitefts.com/training-articles/sports-training/prilepin%E2%80%99s-chart/

This attempts to expand it for use by bodybuilders rather than strength athletes:

http://www.t-nation.com/readArticle.do?id=4677737

Use this calculator to estimate your 1 rep maxes if you donít want to take the time or risk actually testing them.

http://www.exrx.net/Calculators/OneRepMax.html

The advantage to following the total rep guidelines of the table is that it ensures you get enough reps to have a positive training effect without doing more reps than necessary thus needlessly tiring yourself.

By following these rep guidelines and other training principles Iíve found Iíve been able to jumpstart my Squats and Deadlifts which were stagnant for some time at around 265 lbs. and 315 lbs. respectively until last March, and are now both at 390 lbs. and still climbing.

Something else Iím religious about is that I never do Deadlifts for reps as IMO that is one of the best possible ways you can screw up your back. No rep after the first one, and often not even the first one (about 70% of realistic 1RM attempt failures are due to technique, 20% a sticking point and 10% mental), is going to be perfect. Instead I set a number of reps as a target based on prilepinís table and do a series of singles.

Iím a stoneís throw away from 52 so believe me Iíve researched all the best ways I can find achieve the optimal balance between muscle and or strength gains and fatigue management. Myo-reps is another very effective method but geared more toward bodybuilding.


Edited by grunt (12/05/12 01:52 AM)
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

Top
#386680 - 12/05/12 08:15 PM Re: Fitness Thread [Re: jakewash]
jakewash Offline
shareholder in the making

Registered: 12/26/03
Posts: 10415
Loc: Calgary, Alberta
Thanks for those links, according to the calculator, my max for DL is 394 and squat is 343. I'd like to think because I am doing sets of 5 at the weights I put into the calculator my squat max might even be a little higher as I usually have energy left over after the first 3 sets, it is the last 2 that drain me.
_________________________
Jason
-----------------
TTTHHHPPPPPTTTT!

My HT

Top
#386690 - 12/05/12 10:49 PM Re: Fitness Thread [Re: jakewash]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
If you are leaving something in the tank your 1RM may be more. Also calculators like that tend to be more accurate the closer to 1 you plug in for the number of reps. 5 and below usually give a pretty good estimate but once your rep count gets up into the 6-10 range the estimates become progressively more problematic.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

Top
#408580 - 12/05/14 06:28 AM Re: Fitness Thread [Re: jakewash]
SuzanneWGibso Offline
newbie

Registered: 11/21/14
Posts: 4
Interesting

Top
#408611 - 12/06/14 05:39 AM Re: Fitness Thread [Re: jakewash]
SuzanneWGibso Offline
newbie

Registered: 11/21/14
Posts: 4
Ironman Gravity 1000 Inversion Table is best for all pains..

Top
#422502 - 01/16/17 12:19 AM Re: Fitness Thread [Re: jakewash]
CV Offline
Founder, Axiom Upgrade Club
shareholder in the making

Registered: 07/20/06
Posts: 11677
Loc: Richland, WA, USA
I got a Fitbit One to replace my Fitbit Zip. I wanted the rechargeable battery, and the tracking of floors climbed was a bonus, although the accuracy of that seems to be lacking. It's supposed to do sleep monitoring, too, but I won't utilize that feature since you need to strap it to your wrist to get that, and the reason I got the One was to keep my fitness tracking as a pocket endeavor. I'm not into the bracelet thing. In any case, I think I'm happy enough with the upgrade, if only for the battery.

I'm not doing anything special to actually get into better shape. My job still keeps me active (25-30k steps on normal work days), and I do try to do a couple of walks on the weekends as well. I should really get an ab workout into my schedule.

I ran a half-marathon back in September with zero training. As in, absolutely no runs leading up to it. Forced myself to run the whole thing, despite my body complaining early on. An hour and 53 minutes, which I was happy with. I beat the two people from work who I knew were running it. Of course, I couldn't walk well for a couple of days, while they were fine. But yeah, I'd say a half-marathon is the most I can do without training. This makes me think a marathon is certainly doable for me if I can get into the habit of running. That's a big if.

One of my coworkers wants to take me to her gym to compete on the stairs. She's pretty cocky, thinking she'll mop the floor with me. She is 14 years younger, so maybe. I'm giving her my decommissioned Fitbit Zip tomorrow so we can do challenges on there, too.

What are you guys doing for physical activity in 2017?

Top
#422578 - 01/18/17 03:10 AM Re: Fitness Thread [Re: CV]
fredk Offline
axiomite

Registered: 12/06/07
Posts: 7786
Loc: Canada
Originally Posted By CV
...

What are you guys doing for physical activity in 2017?

Getting out of bed every morning.

I've been an avid golfer for a number of years, but my knees have been giving me problems lately. frown Getting old sucks sometimes. I'm not sure what I'm going to replace that with.
_________________________
Fred

-------
Blujays1: Spending Fred's money one bottle at a time, no two... Oh crap!

Top
Page 39 of 39 < 1 2 37 38 39

Moderator:  alan, Amie, Andrew, axiomadmin, Brent, Debbie, Ian, Jc 
Forum Stats

15,224 Registered Members
15 Forums
23,994 Topics
424,060 Posts

Most users ever online:
883 @ 03/04/17 05:06 PM

Top Posters
Ken.C 18044
pmbuko 16437
SirQuack 13567
CV 11677
MarkSJohnson 11437
0 registered ()
67 Guests and
3 Spiders online.
Key: Admin, Global Mod, Mod
Newsletter Signup