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01-16-2019, 06:50 PM | #51 |
Scooby Newbie
Member#: 35920
Join Date: Apr 2003
Chapter/Region:
AKIC
Location: Wasilla, AK
Vehicle:2020 Jeep SRT 18 Tundra Platinum / Pro |
IF 16/8 (usually more like 17/7) 5 days a week is what has worked the best for me and my lifestyle. I skip breakfast and eat at normal lunch / dinner times. Breakfast consists of black coffee and water, I prefer the feeling hungry in the mornings as it keeps me a bit more alert at work.
Goals for 2019 are to not get injured, continue BJJ, and get into the gym 4-6 times a week. Entered the State BJJ Championships in October and took third in the white belt category, damn young kids are beasts haha. Competed at 160lbs in late October. Then proceeded to go to Los Angeles for vacation, Thanksgiving, Tahoe on Vacation, Christmas, New Years eating / drinking all over Spain. Thus am 180lbs currently and want to maintain a steady 165lbs. Got back from Spain this weekend and have been back to the grind. Good luck in 2019 all, and keep up the hard work!
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01-17-2019, 02:24 AM | #52 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
Tonight
Deadlift (lbs x reps x sets) 425x3x4 added belt on second set 365x5x2 no belt 2ct Pause Bench 245x3x4 Competition Squat 295x5x3 Seated Cable Row 4x10 |
01-17-2019, 10:43 AM | #53 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Pull Day 3 Week 2
Bent over Barbell Row: 135 x 12 185 x 12 205 x 10 (added straps) 205 x 9 205 x 8 Straight Arm Lat Pulldown 110 x 12, 6 sets 1-Arm Row Machine High/inside grip (Squeeze rear delt): 90 x 12 90 x 12 90 x 12 90 x 12 Reverse Pec Deck: 70 x 10 70 x 10 70 x 9 70 x 8 Concentration Curl: 25 x 12 27.5 x 10 27.5 x 10 25 x 11 Workout Length: 49 minutes |
01-17-2019, 12:51 PM | #54 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
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Been a long time since I last posted in the old version of this thread(maybe even two versions ago), but I went for a good while of doing nothing but dabbling. Got burned out on Crossfit and lifting in general, so I got to a point where I would hike two or three days, and CrossFit a day or two....been that way for almost half a year and it's been almost a year since Ive been on any kind of lifting program.
In early December, while browsing the Wildfire subreddit, I saw Tactical Barbell mentioned quite a few times when people asked about best strength and conditioning programs for wildland firefighters. Did more research and liked what I heard enough to purchase the books(ebooks are only 7 bucks, but paper books are 25 a piece...had amazon points so only paid for one). One book is the strength, the other conditioning. It's extremely popular with firefighters, LEO, and military. The sheer simplicity of it is what I love about it. Another plus is that I dont feel toasted all the time when I was doing CF 3 days and lifting two or three days. Right now I'm doing the base building block which is an 8 week block dedicated to building aerobic capacity. I'm doing the strength focused BB, so I'm integrating the two day a week lifting program, and doing LSS runs 3 days a week. I'm currently in week 5 and the difference has been amazing, especially with my running. Ive always hated running, and would struggle(more mental than physical but definitely some physical) with 3 mile runs, the rare times I went on one. Even with frequent hard hiking, I could tell the lack of extended endurance sessions made life harder on me on wildfires and RX burns. Now, after just 5 weeks, going and hitting 5 or 6 miles at a slower pace is an afterthought. Ive also been focusing on hitting my macros, and I'm down 7 lbs and Ive seen noticeable body comp change in a short time. I'm currently doing the two day a week Fighter template inside the Base building block with a cluster of Squat, Bench Press, Weighted Pullups, and Deadlift(on the the second strength session of the week I drop WPU and do 3 work sets of DL). I'm using a training max so the weights are fairly light, so building strength isnt the complete focus right now, basically just maintaining through this 8 week block. I'll transition to a 3 day a week strength program afterwards. Even though I'm logging everything, I figure it wouldnt hurt to have another place to log things. My tested 1RMS before starting this program were: Squat @ 265, DL @ 410, BP@225, WPU at 225(that's my bodyweight at the time 195 with 30lbs of weight). Goals for this year are: Squat 315+, DL 475+, BP 275+, WPU I'm not even sure as it's been so long since ive done them, anything above my current tested 1RM is an improvement. |
01-17-2019, 01:02 PM | #55 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
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Also, saw some discussion about IF and mobility as well. Ive done IF before with good results as far as losing weight and some bodyfat are concerned(Ive done 16/8's and 20/4's). However, as someone who views eating as just something ya gotta do instead of actually enjoying, now that I'm focusing on hitting my correct macros, I dont think I could fit it all in in a smaller window and keep at it long term. I'm planning on doing a complete fast day maybe every 3 weeks or so, but that's about it.
For mobility, Ive been doing MobilityWod now for 5 or 6 months and it's worth every penny of it's 9.99/month price. Makes me wish I would have taken mobility more serious when I was in my 20s. They do a daily Perform that is specifically for pre-workout or right after the workout and they're usually 4-8 minutes and then a daily Recover which is designed to be done at night sometime before bed that is usually 8-12 minutes and involves some form of either deep tissue, down regulation/yoga type things. However, I know a few people that swear by ROMWOD. Either way, doing something is better than nothing. |
01-17-2019, 03:22 PM | #56 |
Scooby Specialist
Member#: 149174
Join Date: May 2007
Location: oh, you have a bf?
Vehicle:that 's cool. i have a goldfish. |
Are any of you guys using a theracane or something similar? I have a huge knot in my left trap, I need to get something to work it out
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01-17-2019, 03:38 PM | #57 |
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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01-17-2019, 03:40 PM | #58 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
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01-17-2019, 04:40 PM | #59 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
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01-17-2019, 05:13 PM | #60 |
Scooby Newbie
Member#: 103281
Join Date: Dec 2005
Chapter/Region:
MWSOC
Location: mn
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yep, I leave a theracane at work. The s-shaped amazon knockoff works well too. My traps are constantly fuxed. Gotta hit them from all sorts of angles. Been trying light therapy as well... mixed thoughts there.
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01-17-2019, 08:30 PM | #61 |
Scooby Specialist
Member#: 149174
Join Date: May 2007
Location: oh, you have a bf?
Vehicle:that 's cool. i have a goldfish. |
Awesome, thanks guys, going to order one tonight
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01-18-2019, 01:40 PM | #62 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Yesterday
Deadlifts: Bar x 15 135 x 8 185 x 6 225 x 6 275 x 5 315 x 5 added hook grip 365 x 4 - added belt 405 x 4 425 x 4 445 x 4 @8+ 445 x 4 @8.5 445 x 4 @8.5+ 405 x 10 @10 Today SOHP: Bar x 15 65 x 10 95 x 10 115 x 6 125 x 5 135 x 5 135 x 5 135 x 5 135 x 5 135 x 5 @9 Pullups: 8, 8, 8, 8, 8 Dips: 10, 10, 10, 10, 10 BW: ~184 Heaviest I've gone on deadlifts since my last tweak, felt strong. Getting used to stiff bar? |
01-18-2019, 06:12 PM | #63 | |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
Quote:
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01-18-2019, 06:16 PM | #64 |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
Donnie went up to Rogue a couple days ago. Today he announced this: https://www.roguefitness.com/rogue-dt-tempering-roller The Rogue DT Tempering Rollers. I highly, highly recommend this beast. The heavier, the better. Lots of pro and college football teams utilize tempering in their programs.
Last edited by Tim K.; 01-19-2019 at 10:57 AM. |
01-19-2019, 09:34 AM | #65 | |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
Quote:
Cycle 1 / Week 2: Warm up: 1000m erg Deadlift: 135 x 5 165 x 5 196 x 3 . 235 x 3 265 x 3 295 x 3... Tweaked something in my right hamstring / lower right back, on the lock out of the third rep. That side was stiff when I got up but I thought the rowing and warm up had worked it out. Then after the final rep it felt like a knot formed just above my right cheek and I spent the rest of the workout on the bike and stretching trying to work it loose. Hot bath and more stretching last night send to have helped but it is still stiff and sore. Need to get a roller to help work it out but not sure what else is needed. |
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01-19-2019, 11:52 AM | #66 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
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01-19-2019, 12:15 PM | #67 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
@ 405x10 P! Nice work! I don't have the endurance for that.
Yesterday 2ct Paused Squat (lbs x reps x sets) 345x3x5 Comp Bench 235x4x6 Feet up Bench 205x4x3 Comp Deads 365x5x3 Cable Lat Pulldowns 4x10 |
01-19-2019, 12:29 PM | #68 | |
Scooby Newbie
Member#: 76622
Join Date: Dec 2004
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Quote:
While i may get **** for this, I added yoga to my routine about once a week, more if I get super tight, and it's specifically for the chain of muscles that goes from your lower back to the tip of your toes. I had plantar fasciitis in both feet 4-5 year ago because of running in some F-ing Nike frees (don't, just don't run in "natural" shoes) and it hurt like hell to walk, and had to quit lifting because of the pressure. I did all therapy and everything the doc and PT told me to do for 6 months and it didn't get better. So when i got a massage the masuse told me my butt all the way down my hamstring, to my calf to my feet were tight and pulling. So I thought maybe I'd start doing yoga to strech since i couldn't exercise and needed some outlet. I did DDP Yoga (specifically the "Stand Up" dvd) for three months, then just one day noticed my feet and legs didn't hurt a lot anymore and my back also doesn't hurt from deadlifts much now. (I'm sure other yoga is just fine, I just don't like the yoga/meditation/soccer mom atmosphere - this was more sports focused) So now as a middle aged guy, I really believe in streching and how much all these muscles affect each other. No more foot issues. |
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01-19-2019, 01:03 PM | #69 |
Scooby Newbie
Member#: 203905
Join Date: Feb 2009
Location: MI
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I don't think there is anything wrong with doing yoga to supplement your normal activities. I have heard of the DDP yoga and looked into it, glad to hear it helped you.
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01-19-2019, 01:37 PM | #70 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
I have to sit too much between my job and my commute so I know that my hamstrings are too tight and need to start adding in more mobility work for them.
Adding in some yoga too is a good idea. |
01-19-2019, 05:55 PM | #71 | |
Scooby Newbie
Member#: 76622
Join Date: Dec 2004
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Quote:
I hope things have changed a bit, I think whatever gets you in shape is good - so it could be dancing with your dog, swimming, ballet - who cares. As long as you enjoy it and it benefits you from not being active, do it. |
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01-19-2019, 07:03 PM | #72 |
Scooby Specialist
Member#: 116754
Join Date: Jun 2006
Chapter/Region:
MWSOC
Location: Ann Arbor, MI
Vehicle:2017 outback rice |
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01-20-2019, 09:07 AM | #73 |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
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01-20-2019, 11:14 AM | #74 |
Scooby Newbie
Member#: 76622
Join Date: Dec 2004
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My legs = sore
1/19 Workout:
Box squat 10*135 5*135 5*225 5*315 5*275 Box Jumps 10* 10* Leg Press: 10*463 5*553 5*643 5*733 5*823 Leg Press Calf Raise: 10*463 5*553 5*643 5*733 5*823 Plank: 3*50 seconds KB side Crunch: 3*20*50lb per side Bench V-crunch: 25 20 15 Down to 286 from 305 this past August! |
01-23-2019, 09:45 AM | #75 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Pull Day 1 (5/3/1 Cycle 1 Week 3)
Reverse Hypers: 30 x 12 30 x 10 Deadlift: Texas deadlift bar is gone from the gym 135 x 10 225 x 5 280 x 5 (5) 320 x 3 (3) 355 x 4 (1+)(Rep PR) Block Pulls: 395 x 4 395 x 4 395 x 4 Deficit Deadlift: 280 x 3 280 x 3 280 x 4 Hammer Strength Lat Pulldown: (1 arm) 95 x 12 95 x 12 95 x 12 (30s rest) 95 x 6 (30s rest) 95 x 8 Cable Curl: 100 x 12 100 x 12 100 x 10 100 x 10 Workout Length: 1h20m Really happy about the deadlift PR. weight was flying. I had another rep in the tank or two, but I knew heavy blocks were coming. glad to be back in it but..... BW: 219 Last edited by d3v0; 01-23-2019 at 12:15 PM. |
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