Author Topic: Strength & Fitness 2018  (Read 15100 times)

furrychickens

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Re: Strength & Fitness 2018
« Reply #250 on: March 16, 2018, 06:58:27 AM »
Heart rate could be helped by experimenting adding salt and/or potassium to your water as well. I notice my heart rate getting wonky if Iím short on potassium.
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e34bb098

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Re: Strength & Fitness 2018
« Reply #251 on: March 18, 2018, 11:13:02 AM »
This morning:

Squats 3x5 @ 280#
Bench press 3x5 @ 160#
Row 3x5 @ 145#

Another squat PR. Getting hard.

Serendip

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Re: Strength & Fitness 2018
« Reply #252 on: March 18, 2018, 11:25:08 AM »
Decided to buy a gym pass since the weather is still up & down around these parts.
Actually a nice routine to go early and then follow with yoga at home..feeling accomplished by 9am

Yesterday ran 2.9 miles in 32 minutes & finished a 30 day online Yoga-challenge

furrychickens

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Re: Strength & Fitness 2018
« Reply #253 on: March 18, 2018, 12:58:05 PM »
23 miles on the bike today, beautiful weather (55 and sunny). Back to colder days in the extended forecast but enjoying it while I can :)
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oneday

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Re: Strength & Fitness 2018
« Reply #254 on: March 18, 2018, 04:19:27 PM »
Finally got a run in; its been 5 weeks of busy-ness to sell my condo and that took up my spare time. 2 miles.
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FireHiker

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Re: Strength & Fitness 2018
« Reply #255 on: March 19, 2018, 10:14:33 AM »
We ran a 5k with our kids (6 and 8) yesterday and it was great! It was the very first ever organized run for any of us and it was a lot of fun. We finished in 41:28, including the time we had to wait at the aid station while the six year old used the bathroom. The best part is that my husband and I felt great, like we could have gone further or faster (or both). It didn't even feel like a major workout or anything. I got up this morning and ran 4 miles, my longest ever up from 3.5 a week ago. My brother convinced me to start using Strava to track (he's a legitimate ultra marathoner) so today was my first run tracked using Strava. I can tell it's for "real" athletes because it only records to the tenth instead of the hundredth of a mile. I thought it would never tick over off of 3.9!

I feel really fantastic today; I think the half in June is actually feasible. I do need to get back to working yoga classes into my schedule, but I have been doing some yoga at home at least on run days.

TX2RVA

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Re: Strength & Fitness 2018
« Reply #256 on: March 19, 2018, 11:45:27 AM »
Heart rate could be helped by experimenting adding salt and/or potassium to your water as well. I notice my heart rate getting wonky if Iím short on potassium.

@HarbingerofBunnies -- Thank you for this advice!  I have been getting some muscle cramps which is also a sign.  I did use the Skratch powder after my 14 miles yesterday.  I need to do it after all runs longer than an hour. 

flan

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Re: Strength & Fitness 2018
« Reply #257 on: March 19, 2018, 03:14:31 PM »
flipped my first (small) tire!!! (and did NOT throw my back).

e34bb098

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Re: Strength & Fitness 2018
« Reply #258 on: March 20, 2018, 11:30:50 AM »
This morning:

Squats 3x5 @ 285 lbs.
Overhead press 3x5 @ 120 lbs.
Deadlift 1x5 @ 245 lbs.

Feeling pretty beast mode.  If I can press through for three more workouts, my squat will be at 300 lbs.  Six more workouts and I'll be in the three-plate club (i.e. three 45-lb. plates on each side of the bar).  Wish me luck!

oneday

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Re: Strength & Fitness 2018
« Reply #259 on: March 20, 2018, 12:18:04 PM »
This morning:

Squats 3x5 @ 285 lbs.
Overhead press 3x5 @ 120 lbs.
Deadlift 1x5 @ 245 lbs.

Feeling pretty beast mode.  If I can press through for three more workouts, my squat will be at 300 lbs.  Six more workouts and I'll be in the three-plate club (i.e. three 45-lb. plates on each side of the bar).  Wish me luck!

Three-plate club?  Sounds impressive...you can do eet!
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Re: Strength & Fitness 2018
« Reply #260 on: March 21, 2018, 05:05:02 PM »
I've been running but not checking in. I did decide to defer my solo 5K until June. The one I had originally picked was a bit too much of an early am beer fest for me...I'm not opposed to beer but all you can drink at 8 am is not my style. Plus running with a bunch of folks who had been drinking free beer for awhile didn't sound appealing to me.

I'm still planning on one half marathon, maybe 2, but the dates are undetermined. I tweaked my knee over the weekend helping friends move so I'm laying off for a bit. Plus, it turns out I'm a bit of a running wuss and just don't like to get out when it is cold and wet.

Bicycle_B

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Re: Strength & Fitness 2018
« Reply #261 on: March 21, 2018, 05:59:11 PM »
flipped my first (small) tire!!! (and did NOT throw my back).

While others are riding on tires using gasoline power, you are flipping tires with muscle power?  You have flipped the script for sure, @flan.  Well done!

Serendip

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Re: Strength & Fitness 2018
« Reply #262 on: March 22, 2018, 09:31:19 AM »
Run yesterday: 2.6 miles
have re-aggravated my hip pain slightly (was told it most likely is a glute tendonitis)..so took an extra day off in between runs & need to keep up with physio exercises.

Will try to mix up cardio with maybe biking/elliptical to see if that helps. Seems like skiing was also hard on it but the season is almost over, although it's supposed to snow today up in the mountains!
« Last Edit: March 22, 2018, 10:02:23 AM by Serendip »

flan

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Re: Strength & Fitness 2018
« Reply #263 on: March 22, 2018, 10:06:39 AM »
flipped my first (small) tire!!! (and did NOT throw my back).

While others are riding on tires using gasoline power, you are flipping tires with muscle power?  You have flipped the script for sure, @flan.  Well done!

HAHA that's hilarious! YES, I aspire to be SUPER-MUSTACHIAN!!!! (if only)

furrychickens

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Re: Strength & Fitness 2018
« Reply #264 on: March 25, 2018, 05:09:11 AM »
Consistently weighing in around 206. My lowest ever adult weight was 205 before I quit my out of the house job three years ago, but based on belts and clothing I am at a lower BF% than I was then.

If I can keep progressing with chiro in healing my back Iíll really be feeling great, as my ability to exercise is somewhat limited. I was getting a lot of cardio in on the bike but reaggravated something in my upper back so Iím back to just walking mainly while I continue to heal.
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Serendip

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Re: Strength & Fitness 2018
« Reply #265 on: March 25, 2018, 11:24:06 AM »
2 days ago: great solo ski day
Yesterday: 50 min walk with a friend
Today: 4mile run

e34bb098

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Re: Strength & Fitness 2018
« Reply #266 on: March 25, 2018, 11:51:31 AM »
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb

TX2RVA

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Re: Strength & Fitness 2018
« Reply #267 on: March 26, 2018, 06:35:36 AM »
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb

Congrats on the PRs!  You're doing great. 

e34bb098

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Re: Strength & Fitness 2018
« Reply #268 on: March 26, 2018, 08:28:32 AM »
Squats 3x5x290lb (PR)
Bench press 3x5x165lb (PR)
Row 3x5x150lb

Congrats on the PRs!  You're doing great.

Thank you! Those squats are getting really hard and my technique is suffering a bit. If it doesnít shape up I will deload a bit. Which will let my other lifts catch up anyway.

e34bb098

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Re: Strength & Fitness 2018
« Reply #269 on: March 27, 2018, 02:25:56 PM »
Squats 295lbs x 3 x 1, 0, 0
Overhead press 125lbs x 3 x 5, 5, 4
Deadlift 250lbs x 1 x 5

First failure in months.  Not a big deal but I should have squeezed more reps out of the squats.  Unfortunately, training by myself in the garage means that I don't have anyone to help me reset the bar to try again.  I'd have to unload it to a weight I can easily handle, then power it back up.  In the interest of time I ended up skipping sets 2 and 3.  Now I'm kicking myself.  Oh well -- I get to take a rest day tomorrow then try again Thursday.

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Re: Strength & Fitness 2018
« Reply #270 on: March 27, 2018, 03:08:42 PM »
Ran a quarter marathon race this weekend... really rough first half for me, threw up just after mile 3 on the side of a very busy road only partially closed to traffic, felt significantly better, and finished strong (basically a 3 minute negative split). Running is so glamorous.

Otherwise running has been going well, cycling is starting to pick up (and I found a cycling buddy for longer weekend rides), some swimming, several yoga sessions, and some hip strengthening. Right on track for the Fargo Half Marathon in May!

oneday

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Re: Strength & Fitness 2018
« Reply #271 on: March 27, 2018, 06:26:21 PM »
Finally got a run in; its been 5 weeks of busy-ness to sell my condo and that took up my spare time. 2 miles.

Two Sundays in a row.  Another 2 miles, this time with a friend but at a very slow pace (5-year old on a bicycle pace), so jogged nearly the whole way. Yay?  I find that pace boring on my own.
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e34bb098

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Re: Strength & Fitness 2018
« Reply #272 on: March 29, 2018, 12:03:43 PM »
Squats: 295lbs x 3 x 5, 0, 0
Bench press: 170lbs x 3 x 5 (PR!)
Pendlay Row: 155lbs x 3 x 5

Second failure at 295 on the squat.  I am not in the right headspace.  But the PR on the bench was good.

Drole

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Re: Strength & Fitness 2018
« Reply #273 on: March 29, 2018, 04:56:59 PM »
March went ok.  I had a last minute trip come up which knocked me off my routine for about a week, but its been an active month.

Gym Work: have not been going as frequently due to other demands.  I want to create a lifting plan for next month.  April might be my last full month of membership at this gym.

Running: doing about 3 runs a week.  Right now its usually 4 miles at an easy pace, 4 miles at a faster pace and then a longer run of 6 miles. 

Swimming: I think I'm getting a tiny bit better.  Except at butterfly.  I'm not a butterfly.  Typically doing about .75 - 1 mile twice a week. 

Stretching/Yoga: lost my groove a little with the travel this month.

I've been doing a lot of physical work...hauling stuff out of a back house storage and cleaning out a little house.  I expect to move sometime soon too, so no end in sight.

Continued on vegan diet.  Oddly, still enjoying it.  And yes, I still have my two weird exceptions (bone broth and whey protein).  While I used up nearly all of the whey protein powder I had on hand, I found some at the grocery outlet for $2 for 16oz so I bought more animal-based.  Frugality won out.

I don't think I made much progress this month on my flexibility and body fat goals.  But, I don't think things got worse either.   

TX2RVA

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Re: Strength & Fitness 2018
« Reply #274 on: March 30, 2018, 09:24:49 AM »
March Update:

I've run over 115 miles this month but down from February.  Going out of town for a conference threw me off track with motivation plus the never-ending winter weather.  Today is warm so I'm thankful for that, I just need to stop looking at next week's forecast.

All strength goals are stagnant.  Instead of blaming my weakness on running I'm going to do a better job with nutrition.

My goal for the April 21 half-marathon is/was 1:54:59.  I made this goal before I looked at the elevation gain.  Way more hills than my November half so a PR of over 2 minutes is probably unlikely even though I'm better trained for this race.

Tonight I"m going to Lowes to buy a PVC pipe so I can start working on my overhead mobility.  I have the strength to overhead squat 95lbs but not the mobility to hold the bar overhead and keep my heels flat on the ground (even in lifting shoes).

« Last Edit: March 30, 2018, 09:27:21 AM by TX2RVA »

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Re: Strength & Fitness 2018
« Reply #275 on: March 31, 2018, 09:24:29 PM »
On track during March. My treadmill training includes some runs with embedded 3 mile splits under my target pace. I'm hopeful that my first 5k race of the year will come in significantly under my goal of 25:59. I'll do two more weeks of training, then taper for the race on 4/22.

Upper body strength training took a bit of a hit, but not too bad. If only I didn't have to work 40+ hours/week.

Serendip

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Re: Strength & Fitness 2018
« Reply #276 on: March 31, 2018, 09:48:29 PM »
March was up and down..I started running again, after being cleared of hip pain and it felt SO great..then the pain came back with gusto.
Along with bilateral knee pain.

Not getting down about it..this is the current reality.
Just need to find ways of being active without aggravating my tendons. Probably won't be able to train for the half-mararthon at this rate, but just want to be healthy and build strength for hiking season.

Did yoga consistently for most of March--will aim to keep with this for April.
Was walking regularly and skied a handful of times.

oneday

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Re: Strength & Fitness 2018
« Reply #277 on: March 31, 2018, 10:28:25 PM »
Today I ran a mile.  That makes three weeks in a row after my 5 weeks of slacking, so I'm getting close to redeeming myself.  Started late and only got a mile, so I'll go out again in the morning.
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lemanfan

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Re: Strength & Fitness 2018
« Reply #278 on: April 01, 2018, 06:34:23 AM »
I really should go on to get this fixed this year. 

Goals:

  • Lose 10 kg
  • Continue and improve my strength training
  • Start some training with more movement.  Dance?  Martial arts?

Spoon

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Re: Strength & Fitness 2018
« Reply #279 on: April 01, 2018, 09:30:22 PM »
Another disappointing month in my eyes. I may have overestimated what I am able to do while working full time. I have a stupidly long commute at the moment (1 hour in the morning and 1.5 hours on the way home) and find myself spending a minimum of 60 hours a week working, commuting or preparing for work. I live in a HCOL area and work on different sites, so moving closer to work isnít on the cards. I am planning on moving in the next 12 months, but that is a lifestyle decision so we can live a life more in touch with nature. The commute will be approximately the same.

I am going to make an adjustment to my strength routine, to something that is more achievable. Instead of doing the routine I expected myself to do I will do pull-ups, dips, pushups, rows,  squats and calf raises on Saturday and Wed. If I can keep this up I should hit my numbers by the end of the year.

Apart from that everything else is close enough to on track that I think I can get there.

Best of luck Stachians

Spoon

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Re: Strength & Fitness 2018
« Reply #280 on: April 01, 2018, 09:53:22 PM »
I have a theory. That people who look after their finances are more likely to look after their health. When I was 18 I used to work for an employer where there was a subsidised staff gym. At this job there was occasional overtime after shifts and I found that the same people who would be there for overtime were the same people I would be doing workouts with before/after work. Does anyone else have a similar or different perspective on this, or read any supporting/opposing evidence?
« Last Edit: April 01, 2018, 11:43:03 PM by Spoon »

oneday

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Re: Strength & Fitness 2018
« Reply #281 on: April 01, 2018, 11:03:47 PM »
Spoon, I can't make any generalizations based on my own experience; my sample size is too small.  I have always taken great interest in my money, but always hated exercising.  I don't know any people at the gym as a result.  Many of the people around me do not take care of their money.  So maybe I just happen to know a lot of people who don't take care of either???

Workout update: ran 2 miles today, felt far less wheezy today than yesterday evening, that was a nice improvement.
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MrThatsDifferent

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Re: Strength & Fitness 2018
« Reply #282 on: April 02, 2018, 03:15:49 AM »
I'm a trainer by profession. Honestly, the best goal? Do 100 workouts this year.

That's it. If you do 100 workouts this year, whatever you do you won't be weaker, less fit, or fatter.

Whatís considered a workout and how long? 100 daily walks for 40 minutes?

Bicycle_B

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Re: Strength & Fitness 2018
« Reply #283 on: April 02, 2018, 03:43:08 AM »
Monthly check in - goals vs results to date.

<= 23.5% body fat... 31.4% 1/31, 30.4% 3/1, 29.5% 4/2.   

Complete >=1 10K...  Ran 2x Jan, 11x Feb, 15x Mar.    Longest run 6.5 miles, up from Feb's 4.2 and January's 2.5.  Began tapering off physical therapy sessions re plantar fasciitis because it was getting better... but after the 6.5 miler, my most recent run, foot/calf problems flared up as if I lost 2 months of gains.  Mostly resting this week. 

Run 1 mile <= 07:15... 7:49 time trial, Mar.

Push ups 1 set/20... max 14 in Jan, 13 in Feb, 11 (?) Mar.

Pull ups 1 set/3... 1

Burpees 1 set/15... Jan peak of 8, Feb peak of 7, Mar peak 8.


furrychickens

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Re: Strength & Fitness 2018
« Reply #284 on: April 02, 2018, 04:30:32 AM »
I have a theory. That people who look after their finances are more likely to look after their health. When I was 18 I used to work for an employer where there was a subsidised staff gym. At this job there was occasional overtime after shifts and I found that the same people who would be there for overtime were the same people I would be doing workouts with before/after work. Does anyone else have a similar or different perspective on this, or read any supporting/opposing evidence?

I donít think so. I know way too many gym rats who are terrible with money, lol.
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e34bb098

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Re: Strength & Fitness 2018
« Reply #285 on: April 03, 2018, 10:53:36 AM »
Squats 295lbs x 3 x 5, 0, 0
Overhead press 125lbs x 3 x 5, 3, 5
Deadlift 255lbs x 1 x 5

Three consecutive failures on the squat means deload back to 265 and work my way back up.  Second consecutive failure on the OHP, and my form is crap anyway, so a deload wouldn't be so bad there either.

Deadlift feels fine though.

FireHiker

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Re: Strength & Fitness 2018
« Reply #286 on: April 03, 2018, 12:39:37 PM »
Checking in. Here are my goals for the year with progress.   
    Run regularly Up to 5 miles, two weeks ahead on Hal Higdon plan. Running is going well, amazingly.
    Complete half marathon <= 4:00:00 TBD, in June
    Complete 1/2 Marathon and survive TBD, in June (really this could just be combined with the goal above)
    Complete Mt. Whitney hike Hike is July 10. Did an approx. 11 mile hike this past weekend. Need to schedule altitude training
    Yoga >= 2x/week Not doing very well here; running and hiking are taking up a lot of time. Doing yoga at home but not getting to many classes
    Boot camp class >= 1x/week Crushing this; it's been 2x/week most weeks
    Increase boot camp weights to #8s making progress: I had been using 3's and 5's, using 8's sometimes now too

Overall I'm happy with how things are going. I'm a little anxious about how I'm going to find time to get the altitude hikes in before Whitney; so busy with kids' soccer etc.

I have a new goal, to start trail running. I have shoes and I'm ready to give it a shot. We're gone next week on vacation so I plan to start after that. My brother is participating in a 100 ultra in August (well, and another in June; he is nuts) and I really want to be able to run one small section with him as a pacer. I'm hoping I can get to the point where I can keep up with him when he's 80 miles in...

enFuego

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Re: Strength & Fitness 2018
« Reply #287 on: April 04, 2018, 09:10:54 PM »
I'm jumping in if it's not too late. Reading the goals and updates on this thread has me feeling inspired. Holding myself publicly accountable is a big motivator so I don't fall off the wagon again this year. I've already started being healthier but I need to avoid the usual drop off after a strong start. I've been cutting out the sweets and bad carbs, gone to spin class a few times, and started running again now that the ground is not all white. Need to hit the gym in earnest too.

So here are some vague goals and some specific ones:

Eat healthy every day - Lots of veggies, lean protein only, no bad carbs, better portion control, limit alcohol.
Drop weight to under 170 from 182 - Currently at 179.8
Complete 100 push-up challenge - Not started
Perform 10 pull-ups overhand + 10 pull-ups underhand, unassisted - Not started
Trail Run 5 miles at 8 minute mile - Could do this ten years ago. Currently above 11 minute average.
Run/Spin/Cardio 3x per week - 1 week successful :)

Thanks!

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Re: Strength & Fitness 2018
« Reply #288 on: April 05, 2018, 07:34:55 AM »
@enFuego and @lemanfan , I've got you both added. Welcome to the gauntlet.
I am fine.
Join the cycling challenge!
Get in shape in 2018!
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e34bb098

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Re: Strength & Fitness 2018
« Reply #289 on: April 05, 2018, 09:57:38 AM »
Squats: 265lbs x 3 x 5
Bench press: 175lbs x 3 x 5 (PR!)
Pendlay Row: 160lbs x 3 x 5 (PR!)

Squats felt hard even after the deload. :|

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Re: Strength & Fitness 2018
« Reply #290 on: April 05, 2018, 11:26:04 AM »
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?
I am fine.
Join the cycling challenge!
Get in shape in 2018!
Frugal FIRE - Episode 2

Mathematically best is only best if you do it. A suboptimal plan that you actually execute on is MUCH better than a perfect plan you ignore.

CM*TO

e34bb098

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Re: Strength & Fitness 2018
« Reply #291 on: April 05, 2018, 04:16:48 PM »
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?

Well, I'm hardly an expert, but from what I understand, high reps are considered better for increasing size, and lower reps are better for increasing strength.  E.g. a lot of bodybuilders use 3x10s on various muscle groups.  But of course a weight that you struggle to hit 3x5 with, is impossible to do 3x10 with.

Re: bodyweight, yeah, it's different.  I used to do only bodyweight and got into pretty good shape doing it (but I was also doing martial arts 4x/week and riding my bike everywhere).  The issue there is that you will develop endurance but strength is incidental.  Muscles don't adapt unless you force them out of their comfort zone, and they adapt to the stress they get.  If you stress them with progressively heavier weights, they get stronger.  If you stress them by making them progressively more tired, they get more endurance.  (This is the "fast twitch" vs. "slow twitch" muscle fibers.)

Regarding progression generally, 3 sets of 5 reps is pretty well established as the best way for newbies to get strong as fast as possible.  5x5 is well-respected too (the legendary strength coach Bill Starr used this in football programs across the country for years).  The reason is that when you are untrained, your body adapts very quickly.  You're very far away from your theoretical maximum potential (based on your age and genetics).  I have been adding 5lbs to each exercise for a while -- on each exercise I started with only the bar, then added 5lbs the next time, etc.

But eventually you stop making n00b gains (as they call it) and your progression slows way down.  You are now much closer to your maximum potential and it takes progressively more work, with diminishing returns, to force another 1% of improvement.  Instead of being able to add 5lbs every exercise, you will slow down to only being able to add 5lbs/week, then eventually 5lbs/month.  Then it gets really hard, but that is the domain of elite strength athletes, which I am not interested in being.  I am pretty close to the end of my n00b gains in squats and OHP, getting close in bench, and have a ways to go in deadlift and row.  This is based mostly on how hard each on feels, plus the fact that I bounced off 295 pretty hard.

You also have to trick your muscles.  Instead of doing the same routine, you might have to do a medium-light-heavy split.  E.g., for my squat, I might do 3x5 @ 80% of my max on Monday, then 3x5 @ 60% on Wednesday, then try to do 3x5 on Friday and increase my max by 5 lbs.  It gets complicated and there's a million theories about how to best program a routine that will take you beyond novice and into the intermediate range.

TL;DR:  3x5 is more than enough for progression if you are a beginner.  (And thank you for the congrats.) :)
« Last Edit: April 05, 2018, 04:20:15 PM by e34bb098 »

e34bb098

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Re: Strength & Fitness 2018
« Reply #292 on: April 08, 2018, 01:29:22 PM »
Squat: 270lbs x 3 x 5
Overhead Press: 125lbs x 3 x 5, 5, 4
Deadlift: 260lbs x 1 x 5 (PR!)

3rd failure on the OHP, so deload next time. I’m also going to start using micro plates to make smaller than 5lb increments. See if that helps.

oneday

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Re: Strength & Fitness 2018
« Reply #293 on: April 08, 2018, 03:39:20 PM »
Yesterday walked 2 miles & today ran the same route in reverse.  Good improvement on running v walking times.  Still not back to where I was in late Feb, but getting close.
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Re: Strength & Fitness 2018
« Reply #294 on: April 08, 2018, 06:21:57 PM »
Congrats on the PR @e34bb098!!!

I don't do iron at all, but 3x5 reps seems a touch low for progression. Is it different than bodyweight training?

Well, I'm hardly an expert, but from what I understand, high reps are considered better for increasing size, and lower reps are better for increasing strength.  E.g. a lot of bodybuilders use 3x10s on various muscle groups.  But of course a weight that you struggle to hit 3x5 with, is impossible to do 3x10 with.

Re: bodyweight, yeah, it's different.  I used to do only bodyweight and got into pretty good shape doing it (but I was also doing martial arts 4x/week and riding my bike everywhere).  The issue there is that you will develop endurance but strength is incidental.  Muscles don't adapt unless you force them out of their comfort zone, and they adapt to the stress they get.  If you stress them with progressively heavier weights, they get stronger.  If you stress them by making them progressively more tired, they get more endurance.  (This is the "fast twitch" vs. "slow twitch" muscle fibers.)

Regarding progression generally, 3 sets of 5 reps is pretty well established as the best way for newbies to get strong as fast as possible.  5x5 is well-respected too (the legendary strength coach Bill Starr used this in football programs across the country for years).  The reason is that when you are untrained, your body adapts very quickly.  You're very far away from your theoretical maximum potential (based on your age and genetics).  I have been adding 5lbs to each exercise for a while -- on each exercise I started with only the bar, then added 5lbs the next time, etc.

But eventually you stop making n00b gains (as they call it) and your progression slows way down.  You are now much closer to your maximum potential and it takes progressively more work, with diminishing returns, to force another 1% of improvement.  Instead of being able to add 5lbs every exercise, you will slow down to only being able to add 5lbs/week, then eventually 5lbs/month.  Then it gets really hard, but that is the domain of elite strength athletes, which I am not interested in being.  I am pretty close to the end of my n00b gains in squats and OHP, getting close in bench, and have a ways to go in deadlift and row.  This is based mostly on how hard each on feels, plus the fact that I bounced off 295 pretty hard.

You also have to trick your muscles.  Instead of doing the same routine, you might have to do a medium-light-heavy split.  E.g., for my squat, I might do 3x5 @ 80% of my max on Monday, then 3x5 @ 60% on Wednesday, then try to do 3x5 on Friday and increase my max by 5 lbs.  It gets complicated and there's a million theories about how to best program a routine that will take you beyond novice and into the intermediate range.

TL;DR:  3x5 is more than enough for progression if you are a beginner.  (And thank you for the congrats.) :)
My strategy is to lift the same weight over and over, and age into elite status :-)

EDIT: My first 5k is in two weeks, so I have one week of strenuous training left, followed by a taper. If it warms up this week, I'll head to the track to do an outdoor run, just to see how my treadmill runs translate. Last time I tried running, my goal was under 30 minutes for a 5k, and I crushed it, so I'm hoping for a similar effect this time.
« Last Edit: April 08, 2018, 06:26:30 PM by Well Respected Man »

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Re: Strength & Fitness 2018
« Reply #295 on: April 08, 2018, 07:00:53 PM »
Mini update here:

Trail Run 5 miles at 8 minute mile - Could do this ten years ago. Currently above 11 minute average.

Did a baseline run.  Ran on a flat paved bike path. Warmed up for first mile by walking/jogging. Second mile ran with a focus on maintaining pace and form. Came in at 8:24. Pleasantly surprised! Two more miles at about 9:30. Noticed I generally lost focus and got lazy in my stride in those two miles. But overall I was glad to see I could actually come close to my target even if in a controlled course for a short time.

Plan on getting started in pull-ups tomorrow and continuing with cardio push.

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Re: Strength & Fitness 2018
« Reply #296 on: April 09, 2018, 02:47:11 PM »
Update:

Last week I ran 30 miles which is short of my goal for 40 but the weather on Saturday did not cooperate and I couldn't handle double digits on a treadmill. 

I started walking up the 21 flights of stairs in my building 3-4 times a day in an effort to move more outside of the gym and running.

I've decided to do the Bataan Memorial Death March (http://bataanmarch.com/) in 2019 if my son gets stationed CONUS and can get leave.  I'll do the heavy category and carry a 35# pack. 

Strength training is on autopilot at the moment -- still focusing on body weight movements and kettlebells.  I will do a strength phase between April 22-June 1 focusing on traditional barbell lifts

I subscribed to ROMWOD -- I'm in the 7-day free trial period but think I will continue.  I know I"m not going to do mobility work on my own and it is nice to do it at the end of the day with my husband. My hips are so unbelievably tight.

My half marathon is in less than two weeks.  Signing up for this half was to keep me in shape over the winter and I have accomplished that goal so I will consider it a success regardless of my time. 

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Re: Strength & Fitness 2018
« Reply #297 on: April 16, 2018, 08:35:49 AM »
I can finally cross a goal off the list!  I completed 20 dips this morning.


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Re: Strength & Fitness 2018
« Reply #298 on: April 16, 2018, 10:13:22 AM »
I can finally cross a goal off the list!  I completed 20 dips this morning.

Updated the tracking post. Congrats!!
I am fine.
Join the cycling challenge!
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Re: Strength & Fitness 2018
« Reply #299 on: April 17, 2018, 09:21:24 AM »
Ran an organized 5K on Sunday, so skipped the 2 miles on Saturday with no guilt.  Time was 49:31, I was hoping for <45 minutes, but the 4 or 5 weeks off in Feb/Mar really put my progress back.  I have another organized run in early June and hopefully that one will be <45 minutes.

@jordanread will you please put a new goal for me: sub-45 minute 5K run.  This would be a PR.
A year from now you may wish you had started today. ~ Karen Lamb

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