OT: Fitness and Nutrition XII

[waffledave]

I have been playing flag football all summer and at this point, my Achilles tendon is f***ed in both my ankles. I can't go up and down stairs for 2-3 days after a game. We are in playoffs now, I expect our last game will be the next one so perhaps I can finally heal properly. Good part is I can still left weights just fine, and squatting actually helps my ankles feel better after.

 

[Mrb1p]

Ive been training hyperteophy ever since March and I decided Id try to lift hheavy things today.

Turns out I PRd my strict barbell rows at 8 reps @365 lbs. (Probably couldve done more but I was close to passing out from the belt and my belly)

I usually do very strict bent overs with high reps and low weights (200ish with small plates to allow full range of motion and a seal row bar I picked up on marketplace).

Its the first time in my adult life I run a hypertrophy mesocycle this long, I think Ive been missing out on a lot of gains by going for short 2 months mesos.

Tl;dr: Dont skip the hypertrophy if you want to get big and strong.

 

[BuildOnDiamonds]

Ive been training hyperteophy ever since March and I decided Id try to lift hheavy things today.

Turns out I PRd my strict barbell rows at 8 reps @365 lbs. (Probably couldve done more but I was close to passing out from the belt and my belly)

I usually do very strict bent overs with high reps and low weights (200ish with small plates to allow full range of motion and a seal row bar I picked up on marketplace).

Its the first time in my adult life I run a hypertrophy mesocycle this long, I think Ive been missing out on a lot of gains by going for short 2 months mesos.

Tl;dr: Dont skip the hypertrophy if you want to get big and strong.

That's some good strength right here. You must be deadlifting in the 500lb or near it with these kind of numbers. Didn't know there was some heavy lifter on this board.

 

[Mrb1p]

That's some good strength right here. You must be deadlifting in the 500lb or near it with these kind of numbers. Didn't know there was some heavy lifter on this board.

Ive pretty much dedicated the last 4 or 6 years of my life to strength. I got very close to a 600 1RM but blew my back out while squatting.... 135 lbs. Lmao.

Ive been in limbo since March 2021 pretty much (My back injury) but lately Ive been focusing on just looking better and Ive been loving working out. Chasing the pump/High intensity and high reps, shorter workouts (3-4 exercises, 12-15 total sets). Its been a breath of fresh air.

I also lost a lot of weight, Im sitting at 220 vs 235 before my injury. I want to say Im still pretty big though, bigger than I was?

I havent pulled conventional or low bar squatted for a year more or less, at least not low-reps, powerlifting style. I still do stiff legs with 3 cookies on each side though.

 

[Kriss E]

How’s push/pull/legs going @Kriss E? I’ve got over 1600 km in since March when I decided to turn this ship around. Averaging 400km a month or about 100km a week according to my Fitbit. I do 8km runs, sometimes twice a day and then sometimes I’ll do 15-18km in one go. Pretty much running daily now. Bought some new sneakers, New Balance Fresh Foam X 1080 v12. By far the best shoe I’ve worn for long runs. Decent/responsive on quicker runs too, but super protective I find.

I felt like I was hitting a wall while doing this and push/pull/legs, so far I have managed to keep with it. I didn’t cut anything and instead I increased my calories and strangely it seems to have gotten me through a weight loss plateau. 160’s are almost here now. 4 months ago I would have never thought possible. I’m down a shirt size, feeling good and getting fit and tbh this is probably the best cardiovascular fitness I’ve had in 20 years. I think I could probably run all day if I didn’t have other shit to do.

Hope all is going well Kriss.

Man that sounds like a whole lot of impact on your joints, but looks like you're doing just fine.
Never been a fan of running myself. I mean I could run playing ball hockey/soccer/football all day...but just running I could never do.

P/P/L is good...kinda doing a mixed version of that + conjugate. There's a lot of freestyling going on now because there's always things popping up during summer. As long as I keep hitting the gym though, at least I get some training in. Off to NYC this weekend, then it's back-to-back bday weekends with the second one being a big 2-day 40th bday event.
After that, I'm gonna start a strict regimen both food and training wise. Slowly putting something together that I'll follow.

 

[Kriss E]

Ive been training hyperteophy ever since March and I decided Id try to lift hheavy things today.

Turns out I PRd my strict barbell rows at 8 reps @365 lbs. (Probably couldve done more but I was close to passing out from the belt and my belly)

I usually do very strict bent overs with high reps and low weights (200ish with small plates to allow full range of motion and a seal row bar I picked up on marketplace).

Its the first time in my adult life I run a hypertrophy mesocycle this long, I think Ive been missing out on a lot of gains by going for short 2 months mesos.

Tl;dr: Dont skip the hypertrophy if you want to get big and strong.

Curious, what's your bent over single arm rows?

 

[BehindTheTimes]

Man that sounds like a whole lot of impact on your joints, but looks like you're doing just fine.
Never been a fan of running myself. I mean I could run playing ball hockey/soccer/football all day...but just running I could never do.

P/P/L is good...kinda doing a mixed version of that + conjugate. There's a lot of freestyling going on now because there's always things popping up during summer. As long as I keep hitting the gym though, at least I get some training in. Off to NYC this weekend, then it's back-to-back bday weekends with the second one being a big 2-day 40th bday event.
After that, I'm gonna start a strict regimen both food and training wise. Slowly putting something together that I'll follow.

I’ve had no signs of over use injuries from running imo. I’ve felt tired a few times, but that’s about it. Knees etc feel perfectly fine. The gym does Tucker me out while running at times, but so far adding a few calories seems to be doing enough.

 

[Kriss E]

I’ve had no signs of over use injuries from running imo. I’ve felt tired a few times, but that’s about it. Knees etc feel perfectly fine. The gym does Tucker me out while running at times, but so far adding a few calories seems to be doing enough.

Ya, from what I recall you're around my age...late 30s early 40s...the wear and tear usually comes into effect later. That said, I'm not trying to discourage you. Keep at it if you enjoy it!

 

[BehindTheTimes]

Ya, from what I recall you're around my age...late 30s early 40s...the wear and tear usually comes into effect later. That said, I'm not trying to discourage you. Keep at it if you enjoy it!

Im 43

 

[HabzSauce]

Anyone ever heard of the Prehab Guys? Just bought one of their programs for groin rehab today.

The way they structure their program looks pretty good, and I like the exercises so far. They have loads of content for rehabbing many different muscle groups - wondering if anyone has any experience trying out any of their programs? And if so how much success did you see with rehabbing whatever weakness/injury you had?

Prehab Your Groin

Prehab Your Groin

theprehabguys.com

 

[Mrb1p]

Curious, what's your bent over single arm rows?

I wouldnt know, my dumbells go up to 40 only :/.

Probably 100? 120? Idk.

 

[Kriss E]

I wouldnt know, my dumbells go up to 40 only :/.

Probably 100? 120? Idk.

I'm at 120 now strapless..never went more than 185 on a barbell bent overs...mostly from not wanting to push though, maybe ill test a 5rm on it

 

[Mrb1p]

I'm at 120 now strapless..never went more than 185 on a barbell bent overs...mostly from not wanting to push though, maybe ill test a 5rm on it

I dont go much higher than 185 too, I usually just focus on very good form and ROM, well at least lately. I faintly remember doing 100s in dumbell rows but like... pre-covid.

As dumb as things are though, yesterday I sneezed pretty hard and now I can barely move from a pinched muscle in my back, lmao. Time for a deload week, I guess.

 

[Kriss E]

I dont go much higher than 185 too, I usually just focus on very good form and ROM, well at least lately. I faintly remember doing 100s in dumbell rows but like... pre-covid.

As dumb as things are though, yesterday I sneezed pretty hard and now I can barely move from a pinched muscle in my back, lmao. Time for a deload week, I guess.

Did I misread? I thought you said you did 365 on bent overs barbell rows?

 

[Mrb1p]

Did I misread? I thought you said you did 365 on bent overs barbell rows?

Ya I did lol, I usually do 15-20 reps at 185-225 ish with extra control and ROM (Small 25s and 10s only to allow full stretch and a cheap seal/buffalo barbell.)

I just decided to go heavy on straight barbell that day.

 

[Kriss E]

Ya I did lol, I usually do 15-20 reps at 185-225 ish with extra control and ROM (Small 25s and 10s only to allow full stretch and a cheap seal/buffalo barbell.)

I just decided to go heavy on straight barbell that day.

I'm not even sure if I can deadlift 365...lol..But that's mostly because I've been staying from deadlifting for a long time.
Maybe I'll start playing around with it again.

 

[Mrb1p]

I'm not even sure if I can deadlift 365...lol..But that's mostly because I've been staying from deadlifting for a long time.
Maybe I'll start playing around with it again.

365 starts being heavy but for anyone training Id think its possible within a few weeks. What ever though, doesnt change anything if you can or cant.

 

[snakeye]

365 starts being heavy but for anyone training Id think its possible within a few weeks. What ever though, doesnt change anything if you can or cant.

Lol this makes no sense, and also I'm curious what your 365lb row looks like, cause usually when people go heavy the exercise starts looking more like a mix of a shrug and pecking chicken than an actual row.

 

[Mrb1p]

Lol this makes no sense, and also I'm curious what your 365lb row looks like, cause usually when people go heavy the exercise starts looking more like a mix of a shrug and pecking chicken than an actual row.

I mean a row is a row no matter if you think it looks good or not. But no, it wasnt 100% controlled and had some momentum to it.

Theres benefits to both sides of the coin.

 

[waffledave]

Lol this makes no sense, and also I'm curious what your 365lb row looks like, cause usually when people go heavy the exercise starts looking more like a mix of a shrug and pecking chicken than an actual row.

I think he's talking about 365 lbs DL, which is probably doable within a few weeks. Even for a beginner, 2-3 months maybe.

365 bent over row... that's going to take a lot more than a few weeks of training for most people, and probably not even possible to do it right for most.

 

[Mrb1p]

I think he's talking about 365 lbs DL, which is probably doable within a few weeks. Even for a beginner, 2-3 months maybe.

365 bent over row... that's going to take a lot more than a few weeks of training for most people, and probably not even possible to do it right for most.

I rowed 365 last week, serpent dude is raining on my parade saying it probably looked like shit.

 

[waffledave]

I rowed 365 last week, serpent dude is raining on my parade saying it probably looked like shit.

I don't doubt you can do it. I'm saying most people can't, definitely not after just a few weeks.

 

[Mrb1p]

I don't doubt you can do it. I'm saying most people can't, definitely not after just a few weeks.

Yeah I was talking about deadlifting 365 lbs being doable for someone thats already training and has been for a while, like Kriss.

 

[MarioLeMoose]

How’s push/pull/legs going @Kriss E? I’ve got over 1600 km in since March when I decided to turn this ship around. Averaging 400km a month or about 100km a week according to my Fitbit. I do 8km runs, sometimes twice a day and then sometimes I’ll do 15-18km in one go. Pretty much running daily now. Bought some new sneakers, New Balance Fresh Foam X 1080 v12. By far the best shoe I’ve worn for long runs. Decent/responsive on quicker runs too, but super protective I find.

I felt like I was hitting a wall while doing this and push/pull/legs, so far I have managed to keep with it. I didn’t cut anything and instead I increased my calories and strangely it seems to have gotten me through a weight loss plateau. 160’s are almost here now. 4 months ago I would have never thought possible. I’m down a shirt size, feeling good and getting fit and tbh this is probably the best cardiovascular fitness I’ve had in 20 years. I think I could probably run all day if I didn’t have other shit to do.

Hope all is going well Kriss.

This is an incredible amount of weekly mileage. Amazing work.
How long have you been running consistently? Just curious how long it took you to build to that type of mileage.

I started running consistently this past June and I am currently at around 35k a week and building. I do 2-3 weekday runs at 3-5k and a long weekend run. This past weekend I did a 19km run, which is my longest to date. I am training for a half marathon in mid-august. This is my last week of hard training that will include a 21k run, before a taper week next week, followed up by the half-marathon the following week.
I plan on increasing my mileage over the course of the rest of the summer with the goal of a marathon (no date selected but am considering the idea of entering one in October)
I am also mixing in weightlifting 2-3x a week as well as cycling 2-3x a week.

Happy to read along with your journey as I fall deeper into my passion for running.

 

[waffledave]

Yeah I was talking about deadlifting 365 lbs being doable for someone thats already training and has been for a while, like Kriss.

When I first started 5x5 I was able to get to 4 plates on DL (for reps) after ~5 months, and I had some setbacks. Can't do it anymore though, this was 3ish years ago.