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04-09-2020, 02:49 PM | #426 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Home gym life so yes. But my lower body sessions are pretty light since I'm still rehabbing my back.
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04-09-2020, 05:04 PM | #427 |
Scooby Newbie
Member#: 103281
Join Date: Dec 2005
Chapter/Region:
MWSOC
Location: mn
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Home gym here too. Lifting (volume/form) 4 days a week, running 10 miles a week, and hiking 20-30 miles a week... barely enough to offset the constant eating tho!
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04-09-2020, 06:13 PM | #428 |
Scooby Specialist
Member#: 17256
Join Date: Apr 2002
Chapter/Region:
South East
Location: America's Outback
Vehicle:18 Outback on the road.... |
I set up my old road bike on an indoor trainer for cardio. I do my strength and flexibility routine every morning at home, just like always.
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07-10-2020, 03:13 PM | #429 |
Scooby Newbie
Member#: 88456
Join Date: Jun 2005
Chapter/Region:
South East
Location: Winter Park, FL
Vehicle:2016 GT4 CWM |
Bumping this back up there with a question.
Pre-pandemic was doing 5/3/1 and running ~20-25 miles per week. Well, between Covid and an injury (or two) I've been sidelined from both activities since March. I've got a return to running/rehab program prescribed by my doctor that I can follow (because I did it to recover from the 1st knee injury in March), what's the suggestion for how to return to 5/3/1? I took a deload week this week starting with Cycle 1 deloads (I reset to start the year). Weight wasn't nearly as easy as I was anticipating. Soreness has essentially faded by now. Hopefully that was rust. Should I: - Take another deload week? - Jump back in to Cycle 1 weight? - Set new 1RMs? - Something else / Accept the softness of old age and inactivity? Open to suggestions... |
07-10-2020, 03:55 PM | #430 | |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Quote:
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07-13-2020, 10:58 PM | #431 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
I am working back into 5/3/1 this month after most of the year off due to everything going on and finally having put a garage gym together enough to do it all at home.. so here's what I did.
I reset my 1RM by picking a weight I knew was well below my previous 1RM or Training Max and did as many reps as I could without going all the way to failure, but based on rep speed and form, just like when your doing the (+) sets normally, then used that and the formula from 5/3/1 to calculate a new 1RM. Weight Lifted x Reps X .0333 + Weight Lifted = Calculated 1RM. For example for squats I picked something 65-70% of what I knew was a solid 1RM last year, warmed up and then ended up doing 12 reps. Based on that and the formula I ended up with a new 1RM calculated at about 90% of what my old calculated 1RM was before. I plugged that in to get the new TM and the working sets for a new cycle feel about right. Hope that helps, and I'm not butchering what I've read from 5/3/1, still reading and learning as much as I'm lifting. |
09-05-2020, 05:40 PM | #432 |
Scooby Specialist
Member#: 242630
Join Date: Mar 2010
Chapter/Region:
SCIC
Location: .
Vehicle:.. Flu shot technician. |
Ayyyy haven't been here in awhile. Trying to get back into lifting after a Corona hiatus has shut it all down. Good to see some old names
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09-05-2020, 05:56 PM | #433 |
Scooby Specialist
Member#: 49804
Join Date: Dec 2003
Chapter/Region:
NESIC
Location: Matrix
Vehicle:2020 WRB STI Toyota NX200T |
Doing 3 full body workouts a week. First time trying this and been seeing the most improvements out of all my attempts. I was luckily able to purchase a RM-4 Monster Rack.
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09-05-2020, 08:13 PM | #434 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
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09-05-2020, 10:22 PM | #435 |
Scooby Specialist
Member#: 242630
Join Date: Mar 2010
Chapter/Region:
SCIC
Location: .
Vehicle:.. Flu shot technician. |
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09-08-2020, 02:50 PM | #436 |
Scooby Guru
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:I Thlammed My Penith in the Car Door |
Almost back up to my pre-back-surgery totals. Pulled 315 x 5 x 2 on the trap bar last week. Squat and bench are still a little behind but I think those are more mobility/form issues. Core is strongest it's ever been and muscle tone is much better - massage therapist/coach has noticed a difference in both.
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10-14-2020, 01:29 PM | #437 |
Scooby Newbie
Member#: 88456
Join Date: Jun 2005
Chapter/Region:
South East
Location: Winter Park, FL
Vehicle:2016 GT4 CWM |
I don't know if this is a gripe or if there's a legitimate question here, but...
This year, between the lockdown and injuries, my 1RMs in the big lifts have taken a bit of a dive. ...which is to be expected! Problem is I also seem to be losing mobility/range of motion in my back, knees, hips... I recognize that getting older doesn't help, but at 41, it shouldn't be this hard to tie my shoes. Seriously struggle to get them tied on days after squats or deadlifts. Back is definitely sore from deads, and 1RM decreased from 315 last year to being unable to pull 270 1x earlier this week. What do I do here? Resetting my maxes seems appropriate, but what to do about regaining some range of motion? I'm trying to go to yoga, but it starts early enough in the day where I have to leave work uncomfortably early to do so. Any other suggestions? Take more time to warm up? Just stretch? ...please don't say foam roll, I'm way too big a baby for that. I want a quick, cheap cure here! Seriously, if foam rolling is the answer, what the heck to I roll? Lats? |
10-14-2020, 01:59 PM | #438 | |
NASIOC Supporter
Member#: 9401
Join Date: Aug 2001
Chapter/Region:
NESIC
Location: Bis dat, qui cito dat...
Vehicle:. Truth is a pathless land... |
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10-15-2020, 04:49 PM | #439 |
Scooby Newbie
Member#: 203905
Join Date: Feb 2009
Location: MI
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I got a bit lazy during the lockdown and the gym was closed for ~6months. I tried doing the body weight workout but in all reality I couldn't keep it up and was lazy about it. Fortunately weight stayed in the 170lb range as I was relatively clean on my food, so no major issues there but I lost some of my cardio and muscle. I've gotten back under the bar though. I'm working on finishing out a home gym with some home built equipment. I've built a squat rack, barbell (in-process) and a slew of concrete weights. Currently doing 4-6 weeks of push / pull / legs.
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12-23-2020, 05:11 PM | #440 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
Hey, how's everyone doing? I was home getting fat while the gyms were closed for 6 months. I lost about 50lbs on bench, 75 on squat, and 75 on my deadlift.
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12-23-2020, 05:12 PM | #441 |
Scooby Guru
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:I Thlammed My Penith in the Car Door |
I was so close to pulling 405 for reps before my gym closed back down.
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12-23-2020, 05:14 PM | #442 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
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12-23-2020, 05:33 PM | #443 |
Scooby Guru
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:I Thlammed My Penith in the Car Door |
Yeah, I got major back surgery (they took out most of my L5/S1) last November so this was going to be my big numbers recovery year. Couldn't even go to a physical or massage therapist for most of the year.
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12-23-2020, 05:36 PM | #444 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
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12-23-2020, 05:37 PM | #445 | |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Quote:
I've been focusing more on movements and reps than I have on weights this year. It's helped as I haven't tweaked anything on a long time. Now that I've said that out loud... Sucks to hear Xan but hopefully you'll have better luck in 2021. |
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12-23-2020, 05:38 PM | #446 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
I still have the rack, but since I get a free gym membership through my job I sold all my weights.
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12-23-2020, 06:41 PM | #447 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
This year has been better than any year in a long time. I got the family to do a 45 day challenge and we bought some weights for that, they liked it enough that we've been building more and more of a home gym and are now doing a 5 days a week crossfit-ish program in the garage in the evenings (see pic).
It's alot healthier than drinking and watching Netflix that I was doing at the start of the COVID stuff when my gym and work gym were shut down. Now that I've got the family involved there's more workout partners and accountability too which helps alot. |
12-23-2020, 08:55 PM | #448 | |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
Quote:
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12-23-2020, 09:44 PM | #449 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
Thank you. Of all the things we pieced together this year the ones that took the longest to get and the most effort we're those stinking horse stall mats for the floor.
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12-24-2020, 12:12 AM | #450 | |
Scooby Specialist
Member#: 68284
Join Date: Aug 2004
Chapter/Region:
NWIC
Location: Constant confusion
Vehicle:2017 Backout Rally America Blue |
Quote:
I stopped lifting and HIIT, a couple of years ago, and have been sticking to body weight stuff, yoga and hiking / biking. First, I was just taking a break, then I was sick a lot in 2019 - gall bladder and 2 kidney lithotripsies, and an cool case of near sepsis. Where I live, everywhere is a a 5.5% average grade (300' per mile,) so gravity is my weight set, I lost about 10 more lbs during last 10 months, I am stronger, and every ****ing joint in my body doesn't hurt. I was 182 fully clothed at the Dr, and I wear 32" pants. 6 years ago I was wearing 38" because **** the 36" being tight. Every week I get a couple of PR's on riding segments. I would start again with moderate weight if I had a room that was more than 7' tall. I've just been avoiding the gym. It's not like I was super strong, but I was, for the most part, pushing too hard by doing reps to failure too often. Last edited by chapstien; 12-24-2020 at 12:25 AM. |
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