Volki The Hedgehog

[Emerald_Dragonfly]

2 hours ago, Volki said:

 

Sooooo I am officially a member of a gym with an actual barbell and plates! The gym had a 1$ sign up fee special today and I got the Veteran discount on top of that! So itll only be $32 a month! I am very excited and I am planning on skipping day 2 of my lift in order to test some 1RM on the big lifts. I havent fone that in years so its going to be interesting

Yay!

I know that you have wanted that for a while!  Excellent!   Excited to hear how you do!  And...you know....we wouldn't mind lifting videos! 

[Volki]

2 minutes ago, Emerald_Dragonfly said:

Yay!

I know that you have wanted that for a while!  Excellent!   Excited to hear how you do!  And...you know....we wouldn't mind lifting videos! 

Lol thanks, I am going to check out what the crowd is gunna look like tomorrow. The gym is a smaller gym and is in essence just a store front gym but it has a rack and some barbells. So I am not sure how many people will be there at 5am but I will do my best

 

[Tanktimus the Encourager]

Good job finding a place with racks and barbells. Go LIFT!

[RedStone]

2 hours ago, Volki said:

Sooooo I am officially a member of a gym with an actual barbell and plates! The gym had a 1$ sign up fee special today and I got the Veteran discount on top of that! So itll only be $32 a month! I am very excited and I am planning on skipping day 2 of my lift in order to test some 1RM on the big lifts. I havent fone that in years so its going to be interesting

 

YAY!!!!! Success  

 

[Volki]

Hey can anyone give me an idea on the best way to test my 1RM. 

The issue I have is that I have no clue what my max is going to be so

I do not want to wear myself out figuring out what weight to put on there that I end up lifting less.

I plan on testing my Bench, Squat and DL tomorrow. Also is it wise to test all 3 in one workout?

Right now I am planning on starting with 200 for each lift and then going up from there.

Right now I weight about 195 and all my strength references are related to DBs so its going to be an experience

figuring everything out.

 

1 minute ago, ~RedStone~ said:

 

YAY!!!!! Success  

 

Lol I know!! I was actually nervous going in there and signing up haha that was my brain^^

[Volki]

ok I found this article that was pretty helpful

http://www.syattfitness.com/westside-barbell/a-simple-method-for-maximal-strength-how-to-work-up-to-a-1-repetition-maximum/

 

 

Also with the new access to weights I might do some tweaks to my routine but just maybe. I am still unsure yet about whether I want to train more towards Oly lifting or Powerlifting.

[ixaera]

5 hours ago, Volki said:

Sooooo I am officially a member of a gym with an actual barbell and plates!

 

YESSSSSSS

[Sea Level]

 

6 hours ago, Volki said:

Sooooo I am officially a member of a gym with an actual barbell and plates! The gym had a 1$ sign up fee special today and I got the Veteran discount on top of that! So itll only be $32 a month! I am very excited and I am planning on skipping day 2 of my lift in order to test some 1RM on the big lifts. I havent fone that in years so its going to be interesting

 

 

 

 

Saweet!

[maegs]

4 hours ago, Volki said:

I plan on testing my Bench, Squat and DL tomorrow. Also is it wise to test all 3 in one workout?

I can offer no advice besides Go Big, Or Go Home*

*don't listen to this advice, it gets me in trouble... <.<

[Volki]

5 minutes ago, maegs said:

I can offer no advice besides Go Big, Or Go Home*

*don't listen to this advice, it gets me in trouble... <.<

*Very true of course I will do it responsibly*

<.< ... >.> *I was gunna do it anyway lol even if I failed horribly at least I could say I completed them*

being hardheaded gets me in trouble too..

 

So I will safely and respectfully lift all the things ;D

 

 

[Volki]

 

So I decided this morning to do a 3RM instead due to not having a spotter and being by myself in the gym. So here are my numbers:
 

Bench: 3RM 185#

DL: 3RM 275#

Squat: 3RM 225#

 

I am not too sure what happened with the bench. It might be due to my old shoulder crap or just plain old rusty and not having an adequate warm up.

Either way I am just happy knowing that I am back lifting and I have some numbers to base my routines around. Oh I also managed to sneak a video of one of my DLs.

I had to cut it off after that one because a group of girls came in and were headed toward the rack next to me. I wanted to avoid looking like a creeper recording in their direction lol. So looking at the video I can tell some things with my form that aren't too good and also that I could have done more. I am going to work with these numbers and then test again next challenge after I have been doing it for a couple weeks. So here is my DL video (sorry for the funny angle, it was propped up on a bench)

 

 

 

 

Oh also after watching some videos on the difference between PL and Oly I have realized my goals were and are still geared toward PL. So I am on the lookout for a PL routine that can help me. The main one I saw is Juggernaut but if anyone has any advice on other programs I would like hear about them. Also if anyone has any advice as far as form then please say something.

 

Anyway I am looking forward to my next session

Also the video of the differences between Oly and PL is here:

 

[RedStone]

5 minutes ago, Volki said:

 

Oh also after watching some videos on the difference between PL and Oly I have realized my goals were and are still geared toward PL. So I am on the lookout for a PL routine that can help me. The main one I saw is Juggernaut but if anyone has any advice on other programs I would like hear about them. Also if anyone has any advice as far as form then please say something.

 

Anyway I am looking forward to my next session  

 

 

YAAAAY! New gym! And you did the stuff ! I'm on the hunt for new programs too, so I'll keep an eye out for suggestions. (5-3-1 and TM have been coming up in conversation) I know @Taddea Zhaan has been doing juggernaut for awhile so maybe she has some thoughts for you on that! 

[Volki]

Just now, ~RedStone~ said:

 

YAAAAY! New gym! And you did the stuff ! I'm on the hunt for new programs too, so I'll keep an eye out for suggestions. (5-3-1 and TM have been coming up in conversation) I know @Taddea Zhaan has been doing juggernaut for awhile so maybe she has some thoughts for you on that! 

Yeah I have been spying on her program a little bit, I saw you were looking too so if I find anything I will let you know.

I also need to look into LBEBs(lift big eat big) PL program too to see if its something I could do.

[Jord]

I really love the Juggernaut. But it is also geared towards lower intensity. It builds over 4 months from around 60% up to 90% of your max effort. Starting with hypertrophy to build the muscle mass (sets of 10) and then the last month is strength focused (sets of 3). It is designed more for people who do other fitness in addition to PL, so their CNS system is not taxed to the max every day. It works great for me because my body is pretty beat up and I need to work on general physical preparedness. So I can do Juggernaut 2-4 days per week and still have energy for some cardio and light yoga. 

 

It isn't designed for peaking - leading up to competition. But the books do have information on how to modify the program for when/if you do decide to compete. 

[Volki]

1 minute ago, Taddea Zhaan said:

I really love the Juggernaut. But it is also geared towards lower intensity. It builds over 4 months from around 60% up to 90% of your max effort. Starting with hypertrophy to build the muscle mass (sets of 10) and then the last month is strength focused (sets of 3). It is designed more for people who do other fitness in addition to PL, so their CNS system is not taxed to the max every day. It works great for me because my body is pretty beat up and I need to work on general physical preparedness. So I can do Juggernaut 2-4 days per week and still have energy for some cardio and light yoga. 

 

It isn't designed for peaking - leading up to competition. But the books do have information on how to modify the program for when/if you do decide to compete. 

Awesome thank you for the information, do you do the original juggernaut or the 2.0 version?

That is actually what I am looking for, I have two kids and like to run around and go on hikes with them on the weekends and

keeping up with their hyper selves takes alot of energy lol

 

Plus I also enjoy doing yoga and some cardio as well. I am not too interested in competing right now anyway, i just want to lift heavy and then still have time for 

the rest of my crazy life

 

[Sylvaa]

18 hours ago, Volki said:

Hey can anyone give me an idea on the best way to test my 1RM. 

The issue I have is that I have no clue what my max is going to be so

I do not want to wear myself out figuring out what weight to put on there that I end up lifting less.

I plan on testing my Bench, Squat and DL tomorrow. Also is it wise to test all 3 in one workout?

Right now I am planning on starting with 200 for each lift and then going up from there.

Right now I weight about 195 and all my strength references are related to DBs so its going to be an experience

figuring everything out.

 

So hello yesterday! But my trainer uses something similar to this to figure out his programming - you might be able to use it backwards to calculate close to your 1RM (just, I'm not really a lifter, so get someone more qualified than me to weight in before trying it).

 

http://www.strengthtech.com/strength/percentssm.jpg

[Grymm]

Couple of comments - compare your hip elevation from when you start the lift to where you put it down.  The first thing that happens when you start pulling is your hips raise.  You should probably just set up with your hips higher.  This would make you more aware of your actual lifting geometry (more horizontal back, higher hips, knees more extended).  This might also help you pull a engage more with the lats as it becomes obvious that you need them to track the bar on your legs when your back is horizontal.  Also, that went up very quick.  You'll be north of (3) plates in a few weeks easily.

[Volki]

11 minutes ago, Sylvaa said:

 

So hello yesterday! But my trainer uses something similar to this to figure out his programming - you might be able to use it backwards to calculate close to your 1RM (just, I'm not really a lifter, so get someone more qualified than me to weight in before trying it).

 

http://www.strengthtech.com/strength/percentssm.jpg

Awesome that chart will definitely help me thank you

 

11 minutes ago, Grymm said:

Couple of comments - compare your hip elevation from when you start the lift to where you put it down.  The first thing that happens when you start pulling is your hips raise.  You should probably just set up with your hips higher.  This would make you more aware of your actual lifting geometry (more horizontal back, higher hips, knees more extended).  This might also help you pull a engage more with the lats as it becomes obvious that you need them to track the bar on your legs when your back is horizontal.  Also, that went up very quick.  You'll be north of (3) plates in a few weeks easily.

Thank you for the advice Grymm, I will practice setting up higher and focus on my form some more. I did notice the hips being too low. 3 plates would be awesome, my left hand was slipping a little on my 3rd rep so I need to focus on my hand placement as well.

[Volki]

So I think I am going to start doing Juggernaut 2.0 on my next lift day. I found a spread sheet online that I can plug my stuff

into that makes the program a little easier to understand. I downloaded and read the book too. I am going to feel out whether I am

going to do the inverted version or not(10x5). I am going to start with 3x a week and see if I need to scale to 2x or not. the math is a pain to figure out though.

 

[Emerald_Dragonfly]

That deadlift looked WAY easy for you!  

 

I'd film a few more (even if you don't post them) to see how you settle in. 

 

I'm so happy for you!  

[Volki]

17 minutes ago, Emerald_Dragonfly said:

That deadlift looked WAY easy for you!  

 

I'd film a few more (even if you don't post them) to see how you settle in. 

 

I'm so happy for you!  

thanks im happy to be officially a warrior for once

i will try to film some more.

[Mr_Willes]

19 hours ago, ~RedStone~ said:

 

YAAAAY! New gym! And you did the stuff ! I'm on the hunt for new programs too, so I'll keep an eye out for suggestions. (5-3-1 and TM have been coming up in conversation) I know @Taddea Zhaan has been doing juggernaut for awhile so maybe she has some thoughts for you on that! 

 

18 hours ago, Taddea Zhaan said:

I really love the Juggernaut. But it is also geared towards lower intensity. It builds over 4 months from around 60% up to 90% of your max effort. Starting with hypertrophy to build the muscle mass (sets of 10) and then the last month is strength focused (sets of 3). It is designed more for people who do other fitness in addition to PL, so their CNS system is not taxed to the max every day. It works great for me because my body is pretty beat up and I need to work on general physical preparedness. So I can do Juggernaut 2-4 days per week and still have energy for some cardio and light yoga. 

 

It isn't designed for peaking - leading up to competition. But the books do have information on how to modify the program for when/if you do decide to compete. 

 

These 2 (but actually most of the replies) have locked it in for me. Next challenge i'ma be a Warrior (with a bad case of PunyBench™)!

 

Your deadlift looked so easy, please keep posting numbers, keeps me motivated to think BIG!

 

[SpecialSundae]

On ‎26‎/‎09‎/‎2016 at 2:39 AM, ManicSpider said:

 

Thanks! I've read through that, it's basically confirmed for me that I'm alright without paying for it Mostly I use YouTube videos, podcasts and books I pick up at the second hand markets. Speaking to people would be good - the iTalki link in that article looks really interesting! I might have to replace my headset after all. I also love Coffee Break Italian on Spotify - nothing like listening to Scottish people teaching you Italian 

 

I need to look this up!

[Volki]

5 hours ago, mr_willes said:

 

 

These 2 (but actually most of the replies) have locked it in for me. Next challenge i'ma be a Warrior (with a bad case of PunyBench™)!

 

Your deadlift looked so easy, please keep posting numbers, keeps me motivated to think BIG!

 

Hell yeah man especially with your new bench and having that rack in your house! 

It looks like the Warriors are stealing alot of Rangers now days

I promise it wasn't easy at all. I just had to behave myself because of being in a new gym  

 

So i went for another 2mi walk and finished my sprints for the day. So my mileage for the mini is complete!

I might go for another walk on saturday morning but idk yet. So after lifting all the things the other day, I now have full body DOMS....

and I like it! Also mobility work has been getting done but I always forget to post it. That roller is my best friend when I get home, it hurts so good!

[Volki]

Day 1 of Juggernaut down!

This workout was pretty damn tough but I liked it. I also took your advice @Grymm and keep my hips higher from the start and

things definitely felt a lot better and made keeping my back flat a little easier. As for working out the whole program I am still planning out

everything on this spreadsheet that I found online. I think I have a grasp pn when and how much I am doing for the main lifts but I need to alter the 

accessory things a lil bit. So to buy myself some time I went and saw what @Taddea Zhaan had for her first couple routines so thank you Taddea. 

So far I am really liking focusing on PL.

 

Today's workout in pounds:

 

Bench 5x10 105 (forgot I was supposed to AMRAP on the last one)

DL 5x10 155

DB rows 3x10 45

               1x9 50

               1x8 55

Leg Curl 3x10 100

               1x12 160

Curls(in the squat rack) 3x10 50

                                      1x12 60

 

Then I finished my sprints and went home to get the kids ready for school before heading to work.