Squats, Bench, Deadlift: This is your fitness thread

[sophie]

How much pain is too much, though? I don't know how to judge.

Hard to say without me being you. I'd say get a physical check-up from your doctor before you do anything strenuous. If that checks out then if it's just a general leg soreness (rather than a lack-of-stretching muscle aggravation) then you're probably fine. If you can't walk or think you're going to seriously injure yourself then obviously stop. But you want to focus more on consistent achievement week-over-week than anything else.

 

[Mouthwash]

This is my fourth day. I can now jog for two minutes, with five minute walking breaks in between. Looks like it was just the initial shock?

 

[Antilogic]

If you buy a schedule from the Lydiard Foundation, they will put the push day to the day before the long day so that you go into the long day already a bit tired. The theory is that you go into your long day with a tougher starting point and thus is simulates says mile 5-14 than miles 1-10. I am using Lydiard's time-on-your feet schedules and he puts then easiest day before the long day during the base phase.

I've heard of Lydiard before (and in your posts), but I'm not especially familiar with it. Turns out I've unintentionally shifted to this schedule due to rain and the lack of a treadmill and the final long run is quite stressing.

I'm not sure if the logic holds from a physiological perspective, because you are going to be warmed up into miles 5-14 in a very long run whereas you are just starting out at mile 1, but it's probably close enough.

I just said that my endurance is fine. I'm confused about how I can be good at one exercise but horrible at a more intensive version of that exercise.

You already hit the nail on the head. It's a more intense version of that exercise.

This is my fourth day. I can now jog for two minutes, with five minute walking breaks in between. Looks like it was just the initial shock?

Might have been. Keep it up!

 

[Akka]

Also, some people are just terrible at some exercice. I can walk all day with no problem, I have decent weightlifting abilities, but jogging is something I'm absolutely abysmal at - my very best was 45 mn-long bouts, and that was after one year practicing twice a week.

It's not surprising to have widely different aptitudes at different exercices : what we see as just "the same but harder" might actually requires a whole different process for our body, using different kind of muscles and different sources of energy. Also, the difference between someone out of shape and someone regularly exercizing can be really world apart.

In other words : don't be surprised, unless you have a real medical condition.

 

[Mouthwash]

Also, some people are just terrible at some exercice. I can walk all day with no problem, I have decent weightlifting abilities, but jogging is something I'm absolutely abysmal at - my very best was 45 mn-long bouts,

If that's abysmal, I'm surprised I haven't melted into a puddle of flesh at this point.

 

[Akka]

If that's abysmal, I'm surprised I haven't melted into a puddle of flesh at this point.

Notice that I've had an average of roughly 4 to 10 hours of sports each week for 15 years, and it still took me one year of running twice a week to reach this. So yeah, that's pretty abysmal. I should be far higher than that to even reach the average of someone who practiced the same amount as me.

First time I started running (with said 10+ years of sport history), I could barely reach 10-12 mn, and that was in two segments of 5 mn each, with several minutes of trying to recuperate in-between.
It was bad enough I went to see a heart specialist to wonder if there wasn't something problematic with mine.

On the other hand, I can bike more than one hour easily, I sweat like a pig but my it's my butt and my legs which give up and I am not out of breath. Go figure.

 

[BvBPL]

Running is weirdly difficult. I can go for an hour on the elliptical at high resistance, but running is way harder for some reason.

 

[Mouthwash]

Notice that I've had an average of roughly 4 to 10 hours of sports each week for 15 years,

I'm assuming that didn't include soccer?

 

[BvBPL]

I'm dating a woman who used to play Gaelic soccer. Holy mooley is that game weird. It is like a cross between soccer, football, and basketball.

 

[Mouthwash]

Just got a job doing manual labor (lifting and stacking boxes, moving things around) and for me at least it's as intense as a workout. Eight hours a day, six days a week. While this is definitely going to be good for my body, will the lack of 'rest days' stop me from actually gaining muscle?

 

[Harv]

Nope.

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[Mouthwash]

Nope.

A teensy bit more detail would be helpful. Like, how would the lack of rest days affect me?

 

[Akka]

Just got a job doing manual labor (lifting and stacking boxes, moving things around) and for me at least it's as intense as a workout. Eight hours a day, six days a week. While this is definitely going to be good for my body, will the lack of 'rest days' stop me from actually gaining muscle?

It won't, but it will definitely decrease the gain.

Gaining muscles is basically (micro)tearing your existing muscles, which then overcompensate while healing and rebuild themselves stronger. Lack of rest means that healing is hampered.

Notice though, rest is only needed if the amount of labor you do is intense enough to actually cause noticeable tears in the muscles.

 

[Harv]

Do you have specific goals related to some main lifts? Are you trying to get a 200 kg deadlift?

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[civvver]

I'm going to buy some sort of cardio equipment and am leaning towards an elliptical. I dislike treadmills because of the stress they put on my knees and shins. Running in the past makes my joints very sore, while elliptical just makes my muscles sore. Is an elliptical really equal in fat burning power to a treadmill?

And then what kind should I get? Is a basic one fine? I see all those boflex treadclimber commercials but holy cow those are expensive.

 

[GamezRule]

Get a bike or a rowing machine?

 

[Antilogic]

I'm going to buy some sort of cardio equipment and am leaning towards an elliptical. I dislike treadmills because of the stress they put on my knees and shins. Running in the past makes my joints very sore, while elliptical just makes my muscles sore. Is an elliptical really equal in fat burning power to a treadmill?

And then what kind should I get? Is a basic one fine? I see all those boflex treadclimber commercials but holy cow those are expensive.

Get a bike or a rowing machine?

I prefer running to the above, but if you are looking for a lower-impact exercise the elliptical ain't a bad compromise. You can adjust the resistance on most of the machines so you can burn calories on the same order of magnitude as running.

On alternatives: I hate exercise bikes because my crotch goes numb and I never burn as many calories. Rowing machines can be good for cardio work but it takes some practice to get the motion right.

 

[Harv]

Necro! Happy New Year, everybody!

Deadlifts:
5x183.7 kg @ 91 kg body weight
5x5x165.5 kg

............

When are my Squats going to catch up? My 5RM PR is way back at 125 kg, with maybe a couple incremental gains unrealized.

How is everybody else doing?

 

[Antilogic]

I've lost a bit of speed (~11 minute miles), but I've started and am on track with my 1,000 mile year resolution.

 

[Leifmk]

Finally back in the gym after a lot of bullcrap interfering (injury, family stuff, bronchitis, more injury, more family stuff, etc.) Basically 2015 was a tale of intermittent progress interrupted and reset by the above; hopefully 2016 will be more homogenous. Started up with a simple GSLP-style progression this week: Going to alternate between bench/squat and press/deadlift as main lifts, 2-3 times per week. Major accessory work is rows to balance bench, SLDL to balance squats, front squats to balance deadlifts, and lots of pullups all the time. Highlights of this week:

Bench: 90 kg x {5,5,15}
Squat: 120 kg x {5,5,8}
Press: 50 kg x {5,5,12}
Deadlift: 160 kg x {5,5,10}

Against bench I do the same weight and reps as Pendlay rows; SLDLs and front squats are straight sets of 3x5 (this week I did 100 kg for both).

Plugging in some minor hypertrophy accessory work on days when I have the time and energy. 1-arm lat pulldowns, lateral raises, tricep pushdowns, single DB curls.