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About jfreaksho

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  1. I'd point you at www.reddit.com/r/bodyweightfitness. Instead of doing pushups and situps and planks all the time, you should be doing structured progressions to do more difficult variations - you should be working towards pistol squats, rather than just more squats, 1-arm pushups or pseudo-planche pushups instead of just more pushups. You also have space to do L-sits, and might even be able to do headstands, if you can cartwheel up into it.
  2. Sandbags are cheap and easily scalable, though keeping them from breaking open can be a challenge.
  3. 5/3/1 is a great program for short workouts, depending on the accessory work you choose. The actual warmups and work sets take ~25 minutes, four times a week. Bodyweight exercises really hammer home the idea that strength is a skill that must be practiced.
  4. When I was a kid my parents felt I took too long to eat dinner. For motivation they would put a small Lego set on top of the fridge. If I went for a week eating my dinner in less than x minutes (30, I think) I would get the Lego set. Having it there in front of me but not being able to touch it was excruciating, but it usually worked.
  5. If you want to build strength you need to focus your workouts - i.e. stop doing the circuit. The fatigue and lack of recovery in between sets is holding back your efforts in pushups. Do pushup (and pullup) progressions with a proper strength focus. If you really want to alternate exercises, alternate pushups with rows, but you can just do pushups, then pullups later. Rest as much as you need to in between sets. I'd recommend you pick a number you can do five sets across- can you do 5x5? Then start increasing your total rep count for the day- 4x7, 5x6, 3x10, 4x8, 5x7, etc. Once you get up to 2-3x20 you should be good to move on to more difficult variations, such as elbows in tight, hands close, or archer. If you can almost do pistol squats, keep working on them. You don't need to hold your legs back because your arms are weak. Lunges are great, but they are easier than pushups for most people. If they don't feel hard, you might want to check your form- go deeper, reach your legs out farther, etc. You can also add weight. Jumping jacks are a waste of time.
  6. You have too much going on. Start pulling back on some of the variables: - Try working on L-sits on the floor or parallettes- it's more stable, but requires strong depression of the scapula. - Look up videos for training "pike compression strength". The one I remember is sitting on the floor in an L shape, put your hands on the floor next to your knees. Keeping your legs straight, lift your feet as high as you can. Move your hands forward to make it more difficult, backwards towards your hips to make it easier.
  7. Strength training generally involves pushing harder for fewer reps and plenty of rest. With bodyweight exercises, you need to find more difficult versions of the exercises. You are likely to run out of dumbbells that will make much of a difference in your rowing as well. A pretty good strength-focused bodyweight routine is over at http://www.reddit.com/r/bodyweightfitness.
  8. You are going too fast to maintain your pace. If you want to go for longer, you need to slow down. Not everything needs to be done at 100% effort. I would aim for about a 10 or 12-minute mile to start. This means that you run one lap around the track in 2:30 or 3:00. You run 100m in approximately 37-45 seconds. If you can do that, try doubling the distance but with the same pace.
  9. Try Google. No, seriously- I'm not trying to be an ass (or I would have posted a lmgtfy link)- googling your symptoms is the easiest way to find some options for your problem. Two of the top three links for "pain on top of foot and shin": http://www.fitness19.com/shin-splints-and-foot-pain/ http://www.painreductionnow.com/top-of-foot-pain.html One says you probably have shin splints and need to stretch and take it a bit easier, the other says you probably have tendinitis or a foot fracture. I'd bet on the former, but I'm not a medical professional. Side note: The fact that you are considering this as something that will "sideline" you indicates to me that you haven't taken full ownership of your fitness level. You are Player 1, the only player in the game. You are the only one that can sideline you. Some things may cause detours through Rehab Land, but the decision to keep playing is entirely on you.
  10. When you say "jarring" what do you mean? In my mind it means anything with impact, which means that you can do controlled exercises such as isometric holds and bodyweight exercises, as long as you aren't overdoing it. I would focus on bodyline drills such as RKC Planks and hollow body holds. You can also do Pushup and Squat progressions. If they are too much, move to an easier version. Do pushups against a wall, if that's all you can do. Squat to a stool, if that's all the further you can go. It's fine. Skip the running, skip the jumping jacks, burpees, etc. You want a slow, controlled strength progression. There are a bunch out there. You say you've been visiting your doctor for tension headaches- have you had your posture checked by a physical therapist?
  11. I'd say clean up your form, or progress to slightly more difficult versions. For Squats, you can do side-to-side or cossack squats. For pushups you can tuck your elbows in, or even move to close-hand/diamond pushups. (I don't make a diamond shape when I do these, as it encourages me to flare my elbows out. A "W" shape seems to work better.) For plank, start doing RKC planks rather than just a plank. Substitute in side planks, 1-arm planks, or reverse planks if you feel like it. It's okay that you aren't totally smoked and crashed out on the floor. That is not the sign of a good workout- progression towards goals (with injury prevention and overall balance in mind) makes a good workout.
  12. So the squat rack is busy all the time... What, exactly, is preventing you from deadlifting? Grab a bar from a bench press and load it up wherever there is free space.
  13. First, don't lie to us. You're not sorry about that Ranger plug at all. :-) Second, I'd recommend committing to any program for three months at a minimum. Giving it a month is just barely time to get settled into the routine of it. If there are new exercises (how much experience does OP have with Front Squats?) it might take that long just to get comfortable with the lift, especially since it is only being done once a week. There are lots of other programs out there that will give you a mix between strength and hypertrophy. This program seems like a good stepping stone between having a strict laid-out progression (like SL/SS/Madcow/etc) and something like 5/3/1 where you have the flexibility to build all of your accessory and conditioning work on your own.
  14. If you can't do pushups right now then you need to keep working on the progression to get there. You do the version that is appropriate for your level. Pushups build strength, up until when they become too easy.
  15. Ask if they can spend the money on a platform. People get to lift, floors stay intact. Also, it might be just that one guy being an idiot.
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