Welcome to the North American Subaru Impreza Owners Club Friday March 29, 2024
Home Forums Images WikiNASIOC Products Store Modifications Upgrade Garage
NASIOC
Go Back   NASIOC > NASIOC Miscellaneous > Off-Topic

Welcome to NASIOC - The world's largest online community for Subaru enthusiasts!
Welcome to the NASIOC.com Subaru forum.

You are currently viewing our forum as a guest, which gives you limited access to view most discussions and access our other features. By joining our community, free of charge, you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is free, fast and simple, so please join our community today!

If you have any problems with the registration process or your account login, please contact us.







* As an Amazon Associate I earn from qualifying purchases. 
* Registered users of the site do not see these ads. 
Reply
 
Thread Tools Display Modes
Old 04-09-2020, 02:49 PM   #426
ptirmal
Scooby Specialist
 
Member#: 82243
Join Date: Mar 2005
Chapter/Region: Tri-State
Location: Philly
Vehicle:
13' BMW X3 35i

Default

Home gym life so yes. But my lower body sessions are pretty light since I'm still rehabbing my back.
* Registered users of the site do not see these ads.
ptirmal is offline   Reply With Quote
Sponsored Links
* Registered users of the site do not see these ads.
Old 04-09-2020, 05:04 PM   #427
idget_rex
Scooby Newbie
 
Member#: 103281
Join Date: Dec 2005
Chapter/Region: MWSOC
Location: mn
Default

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!
idget_rex is offline   Reply With Quote
Old 04-09-2020, 06:13 PM   #428
bcblues
Scooby Specialist
 
Member#: 17256
Join Date: Apr 2002
Chapter/Region: South East
Location: America's Outback
Vehicle:
18 Outback
on the road....

Default

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.
bcblues is offline   Reply With Quote
Old 07-10-2020, 03:13 PM   #429
gt9729b
Scooby Newbie
 
Member#: 88456
Join Date: Jun 2005
Chapter/Region: South East
Location: Winter Park, FL
Vehicle:
2016 GT4
CWM

Default

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...
gt9729b is offline   Reply With Quote
Old 07-10-2020, 03:55 PM   #430
ptirmal
Scooby Specialist
 
Member#: 82243
Join Date: Mar 2005
Chapter/Region: Tri-State
Location: Philly
Vehicle:
13' BMW X3 35i

Default

Quote:
Originally Posted by gt9729b View Post
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...
Be conservative and listen to your body. If your 5+ reps were similar to last time you ran that weight or better I would keep going. If you are weaker I would reset my 1rm. I wouldn't actually try to take any 1rms right now though having not been lifting regularly and being injured. Nothing good will come from that.
ptirmal is offline   Reply With Quote
Old 07-13-2020, 10:58 PM   #431
shaw169
Scooby Newbie
 
Member#: 120088
Join Date: Jul 2006
Chapter/Region: MAIC
Location: SoMD
Vehicle:
2001 Mazda3
Silver

Default

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.
shaw169 is offline   Reply With Quote
Old 09-05-2020, 05:40 PM   #432
usfsfire42
Scooby Specialist
 
Member#: 242630
Join Date: Mar 2010
Chapter/Region: SCIC
Location: .
Vehicle:
.. Flu shot
technician.

Default

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
usfsfire42 is offline   Reply With Quote
Old 09-05-2020, 05:56 PM   #433
SupersayianNeo
Scooby Specialist
 
Member#: 49804
Join Date: Dec 2003
Chapter/Region: NESIC
Location: Matrix
Vehicle:
2020 WRB STI
Toyota NX200T

Default

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.
SupersayianNeo is offline   Reply With Quote
Old 09-05-2020, 08:13 PM   #434
ptirmal
Scooby Specialist
 
Member#: 82243
Join Date: Mar 2005
Chapter/Region: Tri-State
Location: Philly
Vehicle:
13' BMW X3 35i

Default

Quote:
Originally Posted by usfsfire42 View Post
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
Have you developed into an adult human?

ptirmal is offline   Reply With Quote
Old 09-05-2020, 10:22 PM   #435
usfsfire42
Scooby Specialist
 
Member#: 242630
Join Date: Mar 2010
Chapter/Region: SCIC
Location: .
Vehicle:
.. Flu shot
technician.

Default

Quote:
Originally Posted by ptirmal View Post
Have you developed into an adult human?

Lol,fetus! I remember. Hope all is well Preshant. I hope I didn't just make that name up
usfsfire42 is offline   Reply With Quote
Old 09-08-2020, 02:50 PM   #436
XanRules
Scooby Guru
 
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:
I Thlammed My
Penith in the Car Door

Default

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.
XanRules is offline   Reply With Quote
Old 10-14-2020, 01:29 PM   #437
gt9729b
Scooby Newbie
 
Member#: 88456
Join Date: Jun 2005
Chapter/Region: South East
Location: Winter Park, FL
Vehicle:
2016 GT4
CWM

Default

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?
gt9729b is offline   Reply With Quote
Old 10-14-2020, 01:59 PM   #438
ZMANNH25rs
NASIOC Supporter
 
Member#: 9401
Join Date: Aug 2001
Chapter/Region: NESIC
Location: Bis dat, qui cito dat...
Vehicle:
. Truth is a
pathless land...

Default

Quote:
Originally Posted by gt9729b View Post
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?
Go follow and watch what Sebastian Oreb has out there on DL technique, his thoughts on stretching (which is mostly very limited stretching) and any other incredibly useful information he posts. Also would look to Alan Trall (Untamed Strength) for his thoughts on DL and ROM and stretching and technique. But also what works for one person doesn't automatically apply to everyone...
ZMANNH25rs is offline   Reply With Quote
Old 10-15-2020, 04:49 PM   #439
shiplemw
Scooby Newbie
 
Member#: 203905
Join Date: Feb 2009
Location: MI
Default

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.
shiplemw is offline   Reply With Quote
Old 12-23-2020, 05:11 PM   #440
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

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.
TurismoLou is offline   Reply With Quote
Old 12-23-2020, 05:12 PM   #441
XanRules
Scooby Guru
 
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:
I Thlammed My
Penith in the Car Door

Default

I was so close to pulling 405 for reps before my gym closed back down.
XanRules is offline   Reply With Quote
Old 12-23-2020, 05:14 PM   #442
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

Quote:
Originally Posted by XanRules View Post
I was so close to pulling 405 for reps before my gym closed back down.
It's rough man. I was able to do 405x5 before the lock down. After 6 months it took all I had to pull it for 1 rep.
TurismoLou is offline   Reply With Quote
Old 12-23-2020, 05:33 PM   #443
XanRules
Scooby Guru
 
Member#: 157348
Join Date: Aug 2007
Location: OOoOuuUUUGGGHH!!!!!
Vehicle:
I Thlammed My
Penith in the Car Door

Default

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.

XanRules is offline   Reply With Quote
Old 12-23-2020, 05:36 PM   #444
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

Quote:
Originally Posted by XanRules View Post
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.


That sucks man. Sorry to hear.
TurismoLou is offline   Reply With Quote
Old 12-23-2020, 05:37 PM   #445
ptirmal
Scooby Specialist
 
Member#: 82243
Join Date: Mar 2005
Chapter/Region: Tri-State
Location: Philly
Vehicle:
13' BMW X3 35i

Default

Quote:
Originally Posted by TurismoLou View Post
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.
Don't you have a rack in your house?

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.
ptirmal is offline   Reply With Quote
Old 12-23-2020, 05:38 PM   #446
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

Quote:
Originally Posted by ptirmal View Post
Don't you have a rack in your house?

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...
I still have the rack, but since I get a free gym membership through my job I sold all my weights.
TurismoLou is offline   Reply With Quote
Old 12-23-2020, 06:41 PM   #447
shaw169
Scooby Newbie
 
Member#: 120088
Join Date: Jul 2006
Chapter/Region: MAIC
Location: SoMD
Vehicle:
2001 Mazda3
Silver

Default

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.

shaw169 is offline   Reply With Quote
Old 12-23-2020, 08:55 PM   #448
TurismoLou
Scooby Specialist
 
Member#: 9480
Join Date: Aug 2001
Chapter/Region: International
Location: Man of Mystery
Vehicle:
2011 Wrangler Unlim.
Anti-hybrid

Default

Quote:
Originally Posted by shaw169 View Post
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.

Sweet set-up!
TurismoLou is offline   Reply With Quote
Old 12-23-2020, 09:44 PM   #449
shaw169
Scooby Newbie
 
Member#: 120088
Join Date: Jul 2006
Chapter/Region: MAIC
Location: SoMD
Vehicle:
2001 Mazda3
Silver

Default

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.
shaw169 is offline   Reply With Quote
Old 12-24-2020, 12:12 AM   #450
chapstien
Scooby Specialist
 
Member#: 68284
Join Date: Aug 2004
Chapter/Region: NWIC
Location: Constant confusion
Vehicle:
2017 Backout
Rally America Blue

Default

Quote:
Originally Posted by shaw169 View Post
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.

I took me a minute to figure out those where olympic plates at home. Wow - 10 45 lb plates


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.
chapstien is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

All times are GMT -4. The time now is 05:37 AM.


Powered by vBulletin® Version 3.7.0
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
Powered by Searchlight © 2024 Axivo Inc.
Copyright ©1999 - 2019, North American Subaru Impreza Owners Club, Inc.

As an Amazon Associate I earn from qualifying purchases.

When you click on links to various merchants on this site and make a purchase, this can result in this site earning a commission
Affiliate programs and affiliations include, but are not limited to, the eBay Partner Network.