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MCsugarcatI used to work my core a lot when I was going to the gym more and do tons of sit ups but I dab too much sort of hurt my stomach and chest smoking mad concetrates while I was doing tons of situps so Ive chilled a little on both.
BenWhitDo you have a video of you squatting? It can be pretty easy to diagnose bio-mechanical faults by just seeing someone move
cobra_commanderYa'll just got trolled hard.
That said I asked dmitry his opinion on small biceps, triceps and abs, and he said fuck you:
cobra_commanderI'd be stoked to get ONE 275kg squat!
There is video of him doing some slow pace runs though. And you know walking up 100 stairs with 90kg.
saskskier138.5kg (305lb) clean and jerk PR yesterday.
https://instagram.com/p/3H_O1lI23l/
saskskierJust went for my first massage today. Needless to say, after 3+ years of olympic weightlifting and no work done, things are in pretty rough shape. Knots on knots on knots. It's going to be a bit of a process to get things worked out. Ha ha.
saskskierHas anyone here done a Smolov or Smolov Jr. cycle? I'm starting today (back squats) and I think it's going to be brutal and I might die. So much volume. Ex:
Week 1:
Day 1 6 Sets 6 reps 295lb
Day 2 7 Sets 5 reps 320lb
Day 3 8 Sets 4 reps 340lb
Day 4 10 Sets 3 reps 360lb
louie.miragsany other way to prevent this besides massages? Do foam rollers accomplish the same thing? Stretching?
saskskierI think you can do a bit, but the most effective is going to come from someone who knows exactly where things are and what to look for and can manipulate and get in places and smash stuff far better than you can yourself with a lacrosse ball or foam roller.
Pretty sure it's going to be a regular thing, but I have a bunch of coverage through work so it's doable.
saskskierHas anyone here done a Smolov or Smolov Jr. cycle? I'm starting today (back squats) and I think it's going to be brutal and I might die. So much volume. Ex:
Week 1:
Day 1 6 Sets 6 reps 295lb
Day 2 7 Sets 5 reps 320lb
Day 3 8 Sets 4 reps 340lb
Day 4 10 Sets 3 reps 360lb
cobra_commanderMassage is better - but most people can't afford massage work every day or even every week. You can roll around on a PVC pipe on a daily basis.
I agree. I try and get in once every 2-4 weeks. It really is helpful. Otherwise I stretch and do soft tissue work 2-3 times a day.
Most people can't stick with it. You really can't do any other low body volume. No deadlifts, no running, swimming, Olympic lifts, skiing. mountain biking. you need to be at a caloric surplus too. Probably best if you are on steroids.
One thing to keep in mind with all those heavy and high volume Eastern Block training schemes that were developed in the 20th century - pretty all the athletes were taking steroids. If you're open to go down that path - go ahead. but otherwise don't be surprised when you spend 10 weeks to boost your squat 25 lb and someone does 5/3/1 with the same result and less pain and more progress on their other lifts.
californiagrownthe big thing you are not touching upon in regards to smolov and other high volume eastern block programs is how well conditioned those athletes were.
When you were an olympic athlete in bulgaria during the 80's you had 3 lifting sessions per day, everyday for 15-20 years straight. Even now, the clean oly lifters in national programs have insane volume regularly. For a non proffessional athlete it is pretty much impossible to get into similar shape.
JayDopenow that im no longer competing ive found myself in a hole, pretty bored at the gym, changed up my works to being much more functional training, and ive really been getting into the whole american ninja warrior shit on tv, cant find any gyms for it in my area, but i figured ill really work on my grip/core strength in the mean time.
saskskierHas anyone here done a Smolov or Smolov Jr. cycle? I'm starting today (back squats) and I think it's going to be brutal and I might die. So much volume. Ex:
Week 1:
Day 1 6 Sets 6 reps 295lb
Day 2 7 Sets 5 reps 320lb
Day 3 8 Sets 4 reps 340lb
Day 4 10 Sets 3 reps 360lb
Crispy.After starting strength, what do you guys recommend? I'm looking for something that has a nice balance between strength and mass. On BB.com a lot of people suggest a 5/3/1 with the boring but big template. Any other good programs you guys would recommend?
Just some background on me, I'm 17 and 6'2" at 180lbs.
My 3x5 maxes
Bench: 190 (pitiful, I know)
Squat: 295
Deadlift: 310
Obviously I will stay on SS as long as possible, but my I'm nearing my second stall on squats. Thanks for the help!
louie.miragsI have been following 5/3/1 and pretty much the boring but big, and my squat, DL, bench and shoulder press all have increased as planned each wave. Today was my 95%X1 and I was able to do two. Happens every month. Feels TITS
Crispy.Good to hear, makes me kind of excited to possibly get into that routine! Thanks for the input! Anyone else?
Crispy.Good to hear, makes me kind of excited to possibly get into that routine! Thanks for the input! Anyone else?
Crispy.I'm looking for something that has a nice balance between strength and mass. On BB.com a lot of people suggest a 5/3/1 with the boring but big template. Any other good programs you guys would recommend?
Just some background on me, I'm 17 and 6'2" at 180lbs
louie.miragsI am not sure why I thought of this but reading your post you could consider running mountains and other functional workouts and be a savage. Something like this dude, Cameron Hanes. Dude is a beast and does a lot of lifting and functional workouts. Seems like a way of switching it up. The first time I saw him on a podcast he was so jacked from running up hills carrying huge rocks.
https://www.youtube.com/results?search_query=cameron+hanes
https://www.newschoolers.com/videos/watch/772931/Cam--39-s-Leg-Day----Tenzing-CF-with-130-lbs-
californiagrownholy blown up ankles, knees, hips, shoulders, back and shoulders.
Wanna get old real quick. do what that guy does haha. could be a fun change of pace every so often, but that is a brutal way to train with any consistency.
90053this has probably been addressed already but, do weightlifting shoes make that big a difference? Pretty sure my gym has a shoes on policy but haven't ever been spoken to about it in two years. How much more than my bodyweight should i roughly be lifting on back squats for it to be worth spending money on them? A lot more than twice?
BenWhit"As far as shoes go, Converse Chuck Taylor's are best. Don't have $100 shoes and a 10-cent squat." - Louie Simmons
If you don't know who Louie Simmons is, look him up.
that said, Olympic Weightlifting shoes can make a drastic difference in your squat technique, directly affecting the amount of weight you move. Shoes with a raised heel are most commonly seen in the sport of Olympic weightlifting because they allow for greater ankle dorsi-flexion, resulting in a more vertical torso angle in the squat, front squat, and snatch. They also provided a more stable platform because they have a flat bottom and are stiffer than regular sneakers. even power lifters seem to adopting Olympic shoes for squatting, despite practicing the low-bar squat.
It doesn't matter how much you squat, but shoes will only give you so much. Technique first, gear later. You'll be fine regardless.
90053this has probably been addressed already but, do weightlifting shoes make that big a difference? Pretty sure my gym has a shoes on policy but haven't ever been spoken to about it in two years. How much more than my bodyweight should i roughly be lifting on back squats for it to be worth spending money on them? A lot more than twice?
TheHamburglarfucking hate heavy walking lunges. ass so sore I can barely sit on the porcelain throne. gonna be a long couple days
TheHamburglarfucking hate heavy walking lunges. ass so sore I can barely sit on the porcelain throne. gonna be a long couple days
californiagrownDo em more, won't get so sore. DOMS lasting more than a day typically means you are untrained. Should be fun getting back to doing those regularly haha.
The suck factor is high with unilateral leg movements. It's like twice the reps of bilateral haha. I only program them when training for something important.
Z-JuiceFor about the past year or so I've had consistent and pretty severe hamstring tightness following any attempt to strengthen them. Any deadlift, squat, machine, etc. with moderate weight has led to this tightness. I've mixed up my routine, reduced weight, and stretched religiously but not much improvement.
Advice?
Z-JuiceFor about the past year or so I've had consistent and pretty severe hamstring tightness following any attempt to strengthen them. Any deadlift, squat, machine, etc. with moderate weight has led to this tightness. I've mixed up my routine, reduced weight, and stretched religiously but not much improvement.
Advice?
Z-JuiceFor about the past year or so I've had consistent and pretty severe hamstring tightness following any attempt to strengthen them. Any deadlift, squat, machine, etc. with moderate weight has led to this tightness. I've mixed up my routine,
reduced weight, and stretched religiously but not much improvement.
Advice?