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DayManGo check those out.
Scotty_BI'm done sifting through the last 10 pages and found nothing so if you or somebody else could please either point me to the specific page or just sum up a couple of the important lifts that would be great. Right now I just hit the bike and I am wondering if there is anything else I should be doing.
BenWhitlook two posts above you, dawg.
.Hugo.I also did some maxing this week. Bench is up a little to 255. Deadlift is way up to 475, but its also the first time ive used straps. My squat is down to 405 but that was expected as i hurt my knee a little bit ago and was outta comission for almost 2 months.
But im mostly focused on upping my bench. Its way behind my other lifts
.Hugo.In 3 months ive gone up to 295 on the bench. 515 on deadlift and squatting 445. Nothing more satisfying than some big improvement in the gym
.Hugo.In 3 months ive gone up to 295 on the bench. 515 on deadlift and squatting 445. Nothing more satisfying than some big improvement in the gym
doublecuphow many pounds can you lift with a rock-solid boner?
JayRichThose are some large PRs my dude! How did you improve on your bench? My max bench right now is 265 and I can only hit that once every couple weeks for 1 rep (super shaky, too). I've struggled to find ways to really improve my bench.
.Hugo.I started going really heavy for 3-5 reps on bench for the first time ever. Then focused on doing the same for both shoulders and on closegrip bench for tris on arm days. Not much besides that. Im still relatively new to lifting so maybe still some newbie gains as well, not sure how long those go on for though
JayRichOkay, kinda just improve as a whole.. I was just curious because my squat and deads have been able to soar just by hitting legs twice a week during the summer. My chest has just always lagged. Separating my shoulders multiple times and having long arms does not help my cause either haha.
.Hugo.In 3 months ive gone up to 295 on the bench. 515 on deadlift and squatting 445. Nothing more satisfying than some big improvement in the gym
.Hugo.69
I started going really heavy for 3-5 reps on bench for the first time ever. Then focused on doing the same for both shoulders and on closegrip bench for tris on arm days. Not much besides that. Im still relatively new to lifting so maybe still some newbie gains as well, not sure how long those go on for though
DayManRelatively new to lifting?? Those are some really impressive numbers man. What's your height/weight if you don't mind me asking?
.lenconDo some people here mainly workout for women?
.lenconDo some people here mainly workout for women?
SFBfucked up my shoulder pretty good dont even know what, took a week off of lifting and now i can still do pretty much everything just fine inlcuding overhead press but if i try and do chest i cant go anything above 135 on bench when i usually do 225. what did i do and how do i fix it.
.lenconDo some people here mainly workout for women?
.Hugo.I don't want to be a fat disgusting slob
.lenconSo if you don't exercise do you gain weight?
I'm still young and have always had a fast metabolism. I watch what I eat because it makes me feel better, but I probably could eat anything and not gain weight.
Idk I'm just trying to build some muscle.
.lenconDo some people here mainly workout for women?
.Hugo.Ya I was just like you until a couple years ago then I started putting on weight. Lifting weights is also like a high for me, feels so damn good. Especially setting goals and smashing them
.lenconLifting is actually pretty damn fun. Cardio can be fun, depending on the cardio.
I'm tiny, like 5'8 and about 135-140. Trying to lose the little excess body fat I have and get up to 145-150.
My dad is pretty ripped, does a lot of cardio, very healthy and he is about 5'10 150-155.
We're just genetically small.
I think I should grow a bit more tho height wise.
.Hugo.You can't have much fat I wouldn't worry about that. It'll come off on its own just with lifting and building more muscle
SlushAnyone got any tips for getting massive ass shoulders? I want to grow some cannon balls. Seems to be the one part of my body I can't quite grow
SlushAnyone got any tips for getting massive ass shoulders? I want to grow some cannon balls. Seems to be the one part of my body I can't quite grow
SlushAnyone got any tips for getting massive ass shoulders? I want to grow some cannon balls. Seems to be the one part of my body I can't quite grow
.Hugo.Really? Shoulders are usually one of the easier groups to grow. Hell i had to chill out on shoulders because they were getting too big compared to other areas.
Make sure youre using good form, drop the weight if thats what it takes. Its crazy the amount of people that have terrible form on lateral and rear delt raises
TheHamburglarAny compound barbell lift (bench, deadlift, squat, strict press, push press, cleans, etc, also pullups) will tax your shoulders in a big way. There are three "heads" to the deltoids, basically front, side, and rear. Front and side are easy to get working, while rear delt activation is a bit harder. Bodybuilding.com has plenty of accessory movements for rear delts.
I've been fuckin with a new idea for overhead strength, it's called the Doorway Press. It is what it sounds like, just be short like me, around 5 8", stand in a doorway with your hands pushing up into the top of the doorway. Bend your legs in a partial squat and lock your arms against the top like you would with a jerk, then brace and use leg drive to press up and into the top of the doorway. Like, press as hard as you fucking can for as long as you can. Once you almost black out, take a break, then do it as many more times as you can. I'm doing these several times a week in addition to my regular training to see how much my overhead static hold goes up.
SlushWhat do you do for your weekly shoulder routine? (if you're doing splits)
.Hugo.Heavy military press
Rear delts on the pec deck
Lateral raises either dumbell or on a cable stack
Front raises with a plate
Upright rows
Shrugs
.lenconSome tips you guys have to get bigger in general?
I'm really trying to get my arms/chest bigger, and making my abs more defined as well. Doing different variations of curls and pull/chin ups for biceps. Dips and other exercises for triceps. Then for chest I'm doing normal bench, incline/decline bench, flys, and push ups with those perfect push-up thingies. I can already tell a difference with everything I'm doing, just want to make sure I can do the best I can.
Also been on the peg board, that thing is fun and a real good workout on my back and shoulders.
mirozSounds like your workouts are pretty good. What is your set/rep breakdown for each? How many times per week are you lifting chest/arms? Are you doing anything else?
To get bigger, you have to eat more. You're a pretty slim guy. I think most people, especially in your shoes, underestimate how much they can/should eat to grow. If you eat a lot of the good stuff and work out the areas you want to grow, you'll be in good shape.
For big abs, do abdominal exercises. For defined abs, you need to cut fat. Potentially a conflicting goal with growing other areas of your body unless you're willing to accept really slow progress.
BenWhitI am currently sitting right around 705 out of maybe 13,000 male Rx (doing the workouts as prescribed) athletes in the NorthEast. This would be my highest placing ever by over 500 spots, so I have something to be excited about. Next year will be my year! Just need to work on the mental game and pushing to dark places during workouts.
.lenconAny tips to get bigger forearms? Theyre the most scrawny thing on my body..
.lenconAny tips to get bigger forearms? Theyre the most scrawny thing on my body..
TheHamburglarNice man, congrats!
Is your programming generally created to build strength in oly and conditioning for CF simultaneously, or do you follow a more specific program based on upcoming meets/comps throughout the year? Thanks
BenWhitActually, my programming has been very general as of late. Immediately after knee surgery, I spent a lot of time doing strict gymnastics work, core work, and basic upperbody strength work. Any lower body work I did was dragging sleds; forwards, backwards, heavy, slow, fast, light. It was a nightmare, but it helped prevent my legs from atrophying.
I then started following CompTrain by Ben Bergeron from CrossFit New England. He trains some of the more prolific athletes in the sport. It was a ton of volume and worked wonders for my conditioning, which has always been the weakest aspect of my fitness. The weightlifting was/is programmed by the head coach of Beantown Barbell Club, so lots of focus on squatting, pulling, and the classic lifts. Personally, I think this is the best way to train olympic weightlifting as a CrossFit "athlete". You don't necessarily have the time or the energy to expend on a full weightlifting session. So, I would lift, then do the days conditioning work, then whatever the accessory piece was. This could be more conditioning, some gymnastics skill work, core, or odd object movements.
Recently, my training volume has been waaaaay down. I switched gyms to a much smaller space to train with a better coach than I currently had. At my old gym, they cut the competitors program and was effectively training by myself. My new gym is an affiliate of CFNE, so we following the same basic template as CompTrain, with more focus on GPP. I go in each day and hit the class workout as hard as I can (intensity over everything). My roommate is on a team headed to Regionals and was a collegiate gymnast, so he wrote a gymnastics program for me to follow. In addition, I would squat 2x per week, snatch 1x per week, clean and jerk 1x per week, and try to do at least 2 extra metabolic conditioning workouts. I don't think I'm training as hard as I used to, but I am content with what I am doing and my body comp is pretty good so it is what it is!
TheHamburglarThis is rad, thanks! Yeah Ben Berg comes highly acclaimed in the Northeast region, he's programmed some of my coaches' training throughout the years. Wasn't he Fraser's coach as well?
Just out of curiosity, were you an athlete pre-CF, or did you build the foundational strength & conditioning as you got into it? I'm having a tough time trying to figure out how to achieve a sub 5 minute Fran while simultaneously building the strength and technique for a 250+ snatch, 300 c&j, etc
supersquidDidnt want to make a brand new thread so ill just ask here. Anyone do crossfit in salt lake city? Im going to u of u for college next year and on google maps there are a few different boxes. Anyone have an opinion on them?
RparrGod damn I wish I had the motivation you guys seem to have, I never work out unless I'm rehabbing an injury
