Built like a Badass

nilster · 22-09-2011 7:30pm

All-

I am an older, somewhat weak, and not terribly experience lifter. However for anyone starting this program, I am almost finished with it, and have been keeping an on-line log since week 2. If you're interested, you can find it here.

Thanks.

thehamo · 22-09-2011 7:48pm

nilster wrote: »

All-

I am an older, somewhat weak, and not terribly experience lifter. However for anyone starting this program, I am almost finished with it, and have been keeping an on-line log since week 2. If you're interested, you can find it here.

Thanks.

Just reading your blog, dont get your numbers. Are you talking in lbs when you give weight?

nilster · 22-09-2011 8:04pm

Indeed. My mistake. I found this thread while looking for other logs for this program. Regrettably, there are not many available. I neglected to mention that I live in the states, and so work in pounds.

Tigger · 22-09-2011 9:28pm

nilster wrote: »

Indeed. My mistake. I found this thread while looking for other logs for this program. Regrettably, there are not many available. I neglected to mention that I live in the states, and so work in pounds.

welcome fellow not very strong dude

stick around

see you're reading dance with dragons

nilster · 22-09-2011 10:28pm

Tigger wrote: »

welcome fellow not very strong dude stick around

see you're reading dance with dragons

Thanks! My novice thoughts and experience with the program are pretty thoroughly covered on the log, but if anyone has any questions I'd do my best to answer.

And, yes, I read the whole SoIaF series this year. I thought I should if there was a chance I would eventually watch the series.

Satanta · 23-09-2011 12:04pm

Gintonious wrote: »

One thing I don't like about this program is that the rest periods aren't written down in it.

From the PDF

Q: What rest periods do you recommend for the max-effort lifts
and accessory lifts?
A: The recommended rest periods for max-effort exercises are 3-5 minutes
between sets. The recommended rest periods (if not specified) are one to
two minutes between sets for all accessory exercises.

I personally took 2 mins between the max effort lifts on day 1 and 2.

nilster · 30-09-2011 5:03pm

For me, I set a 240 second timer for ME sets. Depending on the % being worked that week, I often cut that short by feel.

For the assistance work, unless otherwise specified, I set a 90 second timer, and cut short if I feel like it. Since a lot of these movements are slightly unusual and/or are being super-set, I find I get better quality sets resting more than a minute.

Inspector Coptoor · 30-09-2011 9:07pm

100 push ups finished on day 3 sucks.

Last week, too 7:28, stupidly went almost to failure on the first burst of about 19-20 and it dragged.

Had a plan today and got time down to 5:20.
want sub 4:30 soon.

Tigger · 30-09-2011 9:12pm

with the complexes i wait till the screaming stops

Inspector Coptoor · 30-09-2011 9:16pm

yeah, they suck.
they worst part about doing them the first time is having to do it all again in two minutes!

do you do hang power cleans or hang ATG cleans?
I did half and half the last day and moved up to 42.5kg from 40kg.

The push press is the hardest part for me.

nilster · 30-09-2011 9:53pm

I did hang cleans. They were the worst part for me on the BB complexes. I've never done cleans before, and my forearms were screaming by the time they were done. When my forearms couldn't take it anymore, I would just do reverse-curls because they were easier for me!

However, of all the complexes, the worst by far for me have been the lunges in the "BeZercher" complex.

Tigger · 30-09-2011 10:18pm

nilster wrote: »

I did hang cleans. They were the worst part for me on the BB complexes. I've never done cleans before, and my forearms were screaming by the time they were done. When my forearms couldn't take it anymore, I would just do reverse-curls because they were easier for me!

However, of all the complexes, the worst by far for me have been the lunges in the "BeZercher" complex.

i see them comming at me and i don't like it

:eek:

Tigger · 30-09-2011 10:20pm

Liam Henners257 wrote: »

yeah, they suck.
they worst part about doing them the first time is having to do it all again in two minutes!

do you do hang power cleans or hang ATG cleans?
I did half and half the last day and moved up to 42.5kg from 40kg.

The push press is the hardest part for me.

i do like the video
http://www.youtube.com/watch?v=bzIPAuxcL2g

whats atg cleans edit ass to ground cleans!!
are you mad

Inspector Coptoor · 30-09-2011 10:26pm

Tigger wrote: »

i do like the video
http://www.youtube.com/watch?v=bzIPAuxcL2g

yeah, I watched that. the hang cleans are pretty horrendous

Tigger wrote: »

whats atg cleans edit ass to ground cleans!!

yeah, thats what it means

Tigger wrote: »

are you mad

yeah, but sure arent we all a bit mad?

Tigger · 30-09-2011 10:30pm

Liam Henners257 wrote: »

yeah, I watched that. the hang cleans are pretty horrendous

hes got 60kg on that bar i think

do you mean the form? is horrendous ?

Inspector Coptoor · 30-09-2011 10:34pm

Tigger wrote: »

hes got 60kg on that bar i think

do you mean the form? is horrendous ?

yeah, 60kg is 135lbs

yeah, the form is pure ****e.
not a hang clean at all really.
its like a 1/4 hang powerclean meets 3/4 reverse biceps curl

Tigger · 30-09-2011 10:59pm

Liam Henners257 wrote: »

yeah, 60kg is 135lbs

yeah, the form is pure ****e.
not a hang clean at all really.
its like a 1/4 hang powerclean meets 3/4 reverse biceps curl

well thats what i do

Inspector Coptoor · 30-09-2011 11:02pm

Tigger wrote: »

well thats what i do

when doing high reps, and id call anything over three in a row high reps when it comes to cleans/snatches, they're gonna start to look like that a bit.

just gotta focus more on the clean and less on the reverse curl throughout

GASMANN · 30-09-2011 11:53pm

finished week 1 yesterday, went for d/l's on day2, still feeling it a little bit (150kg x 4) sweaty palms made it hard. have to try and get straps for week 2 or else lift where i can use chalk. hardest part of the week was the 100 push ups. i went at the fist 40 like a hero and banged them out in 45sec's finished the 100 in 7m28s so i think i need to come up with a plan !
question for people further into the programme, because the main moves each day are based on max effort, should the final reps be touching failure or wha?
also hows all your 1mile times( 1.6km ) 8.08 for me, looking forward to attacking it next week.

im doin sun/tue/thur

Inspector Coptoor · 01-10-2011 12:18am

GASMANN wrote: »

finished week 1 yesterday, went for d/l's on day2, still feeling it a little bit (150kg x 4) sweaty palms made it hard. have to try and get straps for week 2 or else lift where i can use chalk. hardest part of the week was the 100 push ups. i went at the fist 40 like a hero and banged them out in 45sec's finished the 100 in 7m08s so i think i need to come up with a plan !
question for people further into the programme, because the main moves each day are based on max effort, should the final reps be touching failure or wha?
also hows all your 1mile times( 1.6km ) 8.08 for me, looking forward to attacking it next week.

im doin sun/tue/thur

I got 7:28 on the push ups the first week, 5:20 today (end of 2nd week)
Just do 10 push ups in 10 seconds with 20s rest for as long as you can.
I did 60 this way in 2 mins 10, then I did sets of 8 til 84, one set of 6 & finished with a set of 10.

As for the main lifts, yes, on bench days, there's a plus beside the prescribed reps so go to max reps minus one.
I did bench this Monday. Wanted 80kg x 12, got 11 but didn't think is get 12 so racked it. Try not to fail a rep.

On lower body days, for the first few weeks, just do the stated reps as prescribed.

As for the 1 mile run, I hate running so I'm doing a 2km row instead. 7:42.

I do Monday, Wednesday, Friday

Tigger · 01-10-2011 12:29am

Liam Henners257 wrote: »

I got 7:28 on the push ups the first week, 5:20 today (end of 2nd week)
Just do 10 push ups in 10 seconds with 20s rest for as long as you can.
I did 60 this way in 2 mins 10, then I did sets of 8 til 84, one set of 6 & finished with a set of 10.

As for the main lifts, yes, on bench days, there's a plus beside the prescribed reps so go to max reps minus one.
I did bench this Monday. Wanted 80kg x 12, got 11 but didn't think is get 12 so racked it. Try not to fail a rep.

On lower body days, for the first few weeks, just do the stated reps as prescribed.

As for the 1 mile run, I hate running so I'm doing a 2km row instead. 7:42.

I do Monday, Wednesday, Friday

you can hit 90% of yer max X 11?

seems like your max is higher than you think

Tigger · 01-10-2011 12:32am

GASMANN wrote: »

finished week 1 yesterday, went for d/l's on day2, still feeling it a little bit (150kg x 4) sweaty palms made it hard. have to try and get straps for week 2 or else lift where i can use chalk. hardest part of the week was the 100 push ups. i went at the fist 40 like a hero and banged them out in 45sec's finished the 100 in 7m28s so i think i need to come up with a plan !
question for people further into the programme, because the main moves each day are based on max effort, should the final reps be touching failure or wha?
also hows all your 1mile times( 1.6km ) 8.08 for me, looking forward to attacking it next week.

im doin sun/tue/thur

liquid chalk is soo much better than straps

i love my grip

GASMANN · 01-10-2011 12:36am

Liam Henners257 wrote: »

I got 7:28 on the push ups the first week, 5:20 today (end of 2nd week)
Just do 10 push ups in 10 seconds with 20s rest for as long as you can.
I did 60 this way in 2 mins 10, then I did sets of 8 til 84, one set of 6 & finished with a set of 10.

As for the main lifts, yes, on bench days, there's a plus beside the prescribed reps so go to max reps minus one.
I did bench this Monday. Wanted 80kg x 12, got 11 but didn't think is get 12 so racked it. Try not to fail a rep.

On lower body days, for the first few weeks, just do the stated reps as prescribed.

As for the 1 mile run, I hate running so I'm doing a 2km row instead. 7:42.

I do Monday, Wednesday, Friday

is the plus not so you do the prescribed reps on sets 1+2 and max on the final with a minimum of whats stated?

GASMANN · 01-10-2011 12:37am

where to buy this liquid chalk?

Inspector Coptoor · 01-10-2011 5:53am

GASMANN wrote: »

is the plus not so you do the prescribed reps on sets 1+2 and max on the final with a minimum of whats stated?

Yeah, as in week 2 on bench is 7,5,3+
so you do 7, 5, then 3 or more meaning asany as you can without failing a rep.

You can usually buy liquid chalk in outdoor shops, in the climbing section

Inspector Coptoor · 01-10-2011 6:01am

Tigger wrote: »

you can hit 90% of yer max X 11?

seems like your max is higher than you think

I'm coming back from an injury. 3 weeks ago I got 90 x 5 without maxing out so estimated my 1RM to be 95. Its probably really around the low 100's

The percentages for final lift on week 2 day 1 are 85% x 3+

Also, I was always able to bang out high reps with sub maximal weights in the 75-<90% range.
1rm calculators would then give you an inflated max.

gymsoldier · 01-10-2011 9:02am

Liam Henners257 wrote: »

I'm coming back from an injury. 3 weeks ago I got 90 x 5 without maxing out so estimated my 1RM to be 95. Its probably really around the low 100's

The percentages for final lift on week 2 day 1 are 85% x 3+

Also, I was always able to bang out high reps with sub maximal weights in the 75-<90% range.
1rm calculators would then give you an inflated max.

At the bottom of the page is a very interesting table on estimated reps at each percentage: http://www.exrx.net/Calculators/OneRepMax.html

Tigger · 01-10-2011 1:17pm

Liam Henners257 wrote: »

I'm coming back from an injury. 3 weeks ago I got 90 x 5 without maxing out so estimated my 1RM to be 95. Its probably really around the low 100's

The percentages for final lift on week 2 day 1 are 85% x 3+

Also, I was always able to bang out high reps with sub maximal weights in the 75-<90% range.
1rm calculators would then give you an inflated max.

1rm to me is how much you can lift once i was on westside before this so i would test often

1'd say you could do 110 if you tried

Inspector Coptoor · 01-10-2011 2:30pm

Tigger wrote: »

1RM to me is how much you can lift once i was on westside before this so i would test often

1'd say you could do 110 if you tried

Thats what a 1RM is to everyone.

Ihaven't benches mOre than 108kg since I was over 18 stone 2 years ago.
108kg was this time last year I think.

I'll test my max at Christmas when the programme is finished

Tigger · 01-10-2011 4:15pm

Liam Henners257 wrote: »

Thats what a 1RM is to everyone.

Ihaven't benches mOre than 108kg since I was over 18 stone 2 years ago.
108kg was this time last year I think.

I'll test my max at Christmas when the programme is finished

i mean i never get the estimating yer 1rm from a chart thing
why do people do that (yourself excluded i understand you're comming back from injury)

gymsoldier · 01-10-2011 4:42pm

Tigger wrote: »

i mean i never get the estimating yer 1rm from a chart thing
why do people do that (yourself excluded i understand you're comming back from injury)

Because doing a 1RM can cause greater potential for injury.

Tigger · 01-10-2011 5:12pm

gymsoldier wrote: »

Because doing a 1RM can cause greater potential for injury.

so you should never do it?

ok

Hanley · 01-10-2011 5:17pm

Tigger wrote: »

so you should never do it?

ok

Greater, not certain.

Tigger · 01-10-2011 5:39pm

Hanley wrote: »

Greater, not certain.

i get that

so if you can sometimes lift to max then shirley unless you have an injury the best way to find your 1rm is to try to lift it

Inspector Coptoor · 01-10-2011 9:46pm

I know what you're saying and for beginners it's probably true.

But once you've developed a certain level of strength & compete you train to taper, you train to peak at certain times of the year.

I wouldn't have a very high level of strength & have only competed a couple of times but I wouldn't max more than 3-4 times per year.

In addition to the increased risk of injury, there is also the issue of neural fatigue which takes longer to get over the heavier the load you are moving.

So in order to be able to train fresher for longer, people use %ages of maxes to estimate 1RM and work towards increasing that a handful of times during the year.

Hope that helps &/or makes sense.

thehamo · 02-10-2011 12:41pm

Just back from week 3 day 3. That core workout was tough as f*** pushups getting better. Knocked a minute off and able to do 20 more regular push ups ( I can't do the full 100 so have to do pussy push ups on my knees)

kevpants · 02-10-2011 2:07pm

Tigger wrote: »

i get that

so if you can sometimes lift to max then shirley unless you have an injury the best way to find your 1rm is to try to lift it

Or if you're listening to Joe De Franco with his Westside cap on 1rms are great.

The theory behind not doing them is great and all the l'Oreal science behind it is great too but in my experience lifting close to your max if not 100% often is a good thing.

The "1rms are bad" thing is a fad, partly due to the wave of popularity of the 5/3/1 program. The training logs here are pretty good evidence that that program doesn't really work.

If you never plan on actually lifting your 1rm and are happy with rep PR's that move your calculated 1rm up that's fine but if you ever attempt to lift that weight having never worked with weights at 90%+ then mark my words, you will piss your pants as soon as you unrack it.

Hanley · 02-10-2011 2:37pm

I still can't decide if I 1rms are the way to go. I can argue either way. But I will say this...

You know you've got good form and technique when you miss lifts the exact same way that you get them. If you can get under 101%, attempt it, struggle, strain and then miss it, and it looks like 99%, the only difference being you weren't able to finish it, you've obviouly put your time in under the bar, have kinesthetic awareness and in that sense will minimise any inherent risk associated with a 1rm attempt.

I guess my injury hierarchy concern scale would be something like...

light weight + good form > heavy weight + good form > light weight + bad form > heavy weight + bad form

This post has been brought to you by the Greg Glassman School of Verbosity.

Tigger · 02-10-2011 6:58pm

kevpants wrote: »

Or if you're listening to Joe De Franco with his Westside cap on 1rms are great.

The theory behind not doing them is great and all the l'Oreal science behind it is great too but in my experience lifting close to your max if not 100% often is a good thing.

The "1rms are bad" thing is a fad, partly due to the wave of popularity of the 5/3/1 program. The training logs here are pretty good evidence that that program doesn't really work.

If you never plan on actually lifting your 1rm and are happy with rep PR's that move your calculated 1rm up that's fine but if you ever attempt to lift that weight having never worked with weights at 90%+ then mark my words, you will piss your pants as soon as you unrack it.

i'm doing this badass thing as a mix up from westside for Tigger bastads (ws4fb with my guesses at assistance exercises)

so i agree 100%

i love big singles i love the heavy feeling of lifting just what you can
thats why i'm asking all this stuff

Tigger · 02-10-2011 7:01pm

Hanley wrote: »

I still can't decide if I 1rms are the way to go. I can argue either way. But I will say this...

You know you've got good form and technique when you miss lifts the exact same way that you get them. If you can get under 101%, attempt it, struggle, strain and then miss it, and it looks like 99%, the only difference being you weren't able to finish it, you've obviouly put your time in under the bar, have kinesthetic awareness and in that sense will minimise any inherent risk associated with a 1rm attempt.

I guess my injury hierarchy concern scale would be something like...

light weight + good form > heavy weight + good form > light weight + bad form > heavy weight + bad form

This post has been brought to you by the Greg Glassman School of Verbosity.

i agree with the beginning of thios post (i don't get some of the stuff at the end)
but if you want to see how well you miss you have to lift the 1rm not just work it out

Inspector Coptoor · 02-10-2011 8:38pm

What (I think) he's saying is that there are degrees of failing max effort lifts.

A near fail/miss with good form is better than a bad fail/miss with horrendous form.

And I'd agree with Hanley on the point that you can look at it both ways.

What I like about the badass programme is that you hit 90% plus after week 3.

Hanley · 02-10-2011 10:03pm

Tigger wrote: »

i agree with the beginning of thios post (i don't get some of the stuff at the end)
but if you want to see how well you miss you have to lift the 1rm not just work it out

What don't you get? Missing a lift with good form is safer than getting a lift with bad form.

And yes, of course you need to test maxes to know how to fail them. But I never said you should use your max to test how good your form is. It's pretty easy to see where someones skill level is based off just watching their warm ups and work sets, regardless of weight.

Tigger · 02-10-2011 10:13pm

this bit i didn't get

This post has been brought to you by the Greg Glassman School of Verbosity.

thanks for the info

Hanley · 02-10-2011 10:23pm

Tigger wrote: »

this bit i didn't get

thanks for the info

There was a large part of the post that just rambled and used unnecessarily large words, probably in an inappropriate context too, in much the same way as Greg Glassman does.

columok · 03-10-2011 1:41pm

Hanley wrote: »

There was a large part of the post that just rambled and used unnecessarily large words, probably in an inappropriate context too, in much the same way as Greg Glassman does.

If you wanna get to that level of obscurantism you're gonna have to diurnally up your game using some kind of inverse magnitudinal evolution. You might wanna get some rocket scientists and electrical engineers involved.

Inspector Coptoor · 03-10-2011 1:59pm

columok wrote: »

If you wanna get to that level of obscurantism you're gonna have to diurnally up your game using some kind of inverse magnitudinal evolution. You might wanna get some rocket scientists and electrical engineers involved.

That paragraph makes little to no sense to me.

The phrase "clusterf*CK" comes to mind!

Satanta · 03-10-2011 2:09pm

Liam Henners257 wrote: »

That paragraph makes little to no sense to me.

The phrase "clusterf*CK" comes to mind!

You are obviously not a Math person.

d'Oracle · 03-10-2011 2:19pm

That paragraph has got the science.

Inspector Coptoor · 03-10-2011 2:37pm

Satanta wrote: »

Liam Henners257 wrote: »

That paragraph makes little to no sense to me.

The phrase "clusterf*CK" comes to mind!

You are obviously not a Math person.

Yeah, I only teach it.
Wouldn't have a clue........

discus · 03-10-2011 2:59pm

Don't know if serious Liamhenners...

Have you not seen glassman give talks?

Built like a Badass

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