By balddemon Go To Postdiscovered a HIIT program on the treadmill yesterday, gonna try it today. hopefully i like it because i need to do some cardio, and everything else sucks >:(Look into Tabata HIIT, it's really good.
By Batong Go To PostDon't see pre workout as stretching, see it as dynamic mobility, a few lunges, a few kicks a few open hips, a few toe lifts to activate the muscles you about to use, like your glutes and hamstrings and quads.
Post I would go for slow bend of your legs for hamstring with lose arms hanging, maybe a quad stretch lying down (if you can as that gives a better quad stretch with the hip flexor towards the ground), some toe flexion and perhaps a pigeon pose for some glutes and piriformis stretch
Thanks!!!
Will give it a go tomorrow.
training complete! i actually captured the highlights of each week on instagram along the way.
https://www.instagram.com/p/C0AJ1U_AaJT/
now i get to walk around for a week basically like Relaxed Super Saiyan lol
kind of crazy to think in 18 months i've gone from an 895 SBD total to now 1299 w/ hoping to add more to that next week.
https://www.instagram.com/p/C0AJ1U_AaJT/
now i get to walk around for a week basically like Relaxed Super Saiyan lol
kind of crazy to think in 18 months i've gone from an 895 SBD total to now 1299 w/ hoping to add more to that next week.
By domino Go To Posttraining complete! i actually captured the highlights of each week on instagram along the way.
https://www.instagram.com/p/C0AJ1U_AaJT/
now i get to walk around for a week basically like Relaxed Super Saiyan lol
kind of crazy to think in 18 months i've gone from an 895 SBD total to now 1299 w/ hoping to add more to that next week.
Looking good man.
By domino Go To Posttraining complete! i actually captured the highlights of each week on instagram along the way.
https://www.instagram.com/p/C0AJ1U_AaJT/
now i get to walk around for a week basically like Relaxed Super Saiyan lol
kind of crazy to think in 18 months i've gone from an 895 SBD total to now 1299 w/ hoping to add more to that next week.
beastmode!!!
jealous of ur deadlift, I pulled 365x3 today and then failed 385 twice. aiming to get back to 445 at the very least next year. considering how easy 365 was, I think I can if I train, eat, and most of all, sleep right.
also, I will take a screenshot and post it later, but I recorded myself doing pullups to see if I have any imbalances in my upper back - good news, I don't! the imbalance is in the form of a curved lumbar spine lmao. It actually shocked me when I watched the video back.
did the same for my squat, filmed myself from behind to catch any hip imbalances, and I'm either well balanced enough that I can't see anything wrong, or I've learned to compensate beautifully.
By balddemon Go To Postbeastmode!!!
jealous of ur deadlift, I pulled 365x3 today and then failed 385 twice. aiming to get back to 445 at the very least next year. considering how easy 365 was, I think I can if I train, eat, and most of all, sleep right.
also, I will take a screenshot and post it later, but I recorded myself doing pullups to see if I have any imbalances in my upper back - good news, I don't! the imbalance is in the form of a curved lumbar spine lmao. It actually shocked me when I watched the video back.
did the same for my squat, filmed myself from behind to catch any hip imbalances, and I'm either well balanced enough that I can't see anything wrong, or I've learned to compensate beautifully.
spam heavy RDLs and hip thrusts and it will come back quicker than you think
like 4 sets each after your deadlift session
By Batong Go To PostGood luck today Dom 💪thanks man
brought the W home today. #1 in my weight class out of 10 people
479.5 squat (17 lb PR)
308 bench (16 lb PR by comp standard instead of a touch and go)
518 deadlift - we tried 545.6 but I ran out of talent and energy
1306.2 total
crazy to think just back in February I hit 1157
that'll probably be my last competition at 165 lb I plan to bulk up to 183 and go heads up w/ some friends at a meet late 2024
need a long offseason to catch up to one of them.
Congrats Domino!!!!!
Destroying the field.
Good luck Batong, I hope you have a great experience at the marathon.
Destroying the field.
Good luck Batong, I hope you have a great experience at the marathon.
By domino Go To Postthanks man
brought the W home today. #1 in my weight class out of 10 people
479.5 squat (17 lb PR)
308 bench (16 lb PR by comp standard instead of a touch and go)
518 deadlift - we tried 545.6 but I ran out of talent and energy
1306.2 total
crazy to think just back in February I hit 1157
that'll probably be my last competition at 165 lb I plan to bulk up to 183 and go heads up w/ some friends at a meet late 2024
need a long offseason to catch up to one of them.
Incredible, well done bro.
Well done Dom💪
By Shanks D Zoro Go To PostGood luck Batong, I hope you have a great experience at the marathon.Thanks mate, did 3.24 in the end and had a good pace up to km 24 when my left pinky toe just burst open to excruciating pain. Then I spent 3km moping basically jogging till I picked myself up and at least had half a decent tempo. Shit happens but first one so can only be a PB.
By domino Go To Postspam heavy RDLs and hip thrusts and it will come back quicker than you think
like 4 sets each after your deadlift session
I was talking to a girl at our apartment gym about hip thrusts and she seemed surprised that I wanted to do them, but she was really helpful. I was able to work up to 365x10 pretty easily. I'm not sure if my form was the greatest, but they didn't hurt and I could feel my glutes activating like nothing else ever has. Looking forward to more of these!
By domino Go To Postthanks man
brought the W home today. #1 in my weight class out of 10 people
479.5 squat (17 lb PR)
308 bench (16 lb PR by comp standard instead of a touch and go)
518 deadlift - we tried 545.6 but I ran out of talent and energy
1306.2 total
crazy to think just back in February I hit 1157
that'll probably be my last competition at 165 lb I plan to bulk up to 183 and go heads up w/ some friends at a meet late 2024
need a long offseason to catch up to one of them.
Very nice!! I want to do a comp next year. I think I know enough about weight lifting to customize my own strength program, but do you have any tips re: training, nutrition, cardio, the various power lifting federations, or anything else you can think of that a new competitor should know?
By Batong Go To PostWell done Dom💪Great job! That's a hell of an accomplishment.
Thanks mate, did 3.24 in the end and had a good pace up to km 24 when my left pinky toe just burst open to excruciating pain. Then I spent 3km moping basically jogging till I picked myself up and at least had half a decent tempo. Shit happens but first one so can only be a PB.
By Batong Go To PostWell done Dom💪
Thanks mate, did 3.24 in the end and had a good pace up to km 24 when my left pinky toe just burst open to excruciating pain. Then I spent 3km moping basically jogging till I picked myself up and at least had half a decent tempo. Shit happens but first one so can only be a PB.
good shit man
when you say burst open...what exactly do you mean?
By balddemon Go To PostI was talking to a girl at our apartment gym about hip thrusts and she seemed surprised that I wanted to do them, but she was really helpful. I was able to work up to 365x10 pretty easily. I'm not sure if my form was the greatest, but they didn't hurt and I could feel my glutes activating like nothing else ever has. Looking forward to more of these!
Very nice!! I want to do a comp next year. I think I know enough about weight lifting to customize my own strength program, but do you have any tips re: training, nutrition, cardio, the various power lifting federations, or anything else you can think of that a new competitor should know?
as far as feds it really just depends on what bars you like and how early you want to weigh in.
USAPL or Powerlifting America: Power Bar for all 3 lifts, Weigh-In 2 hrs before you lift
WRPF/USPA: Power Bar for Bench, Squat Bar for Squat (55 lb, a little thicker than a power bar), Deadlift Bar for Deadlift (more give to the bar especially if its a Kabuki bar). Weigh in 24 hrs before you lift
there are a lot of other random feds but those are the main 4. USAPL is the most popular. PLA is growing because it's attached to the IPF for Worlds and other international competition. WRPF is coming up because they do money meets but its more of a thing for roided lifters. USPA is just kind of a clownshow I'm not really a fan but I have some friends that do it. I don't like the 24 hr weigh in it's easy to cut to a weight class and then refuel in those 24 hours to technically lift a full weight class above what youre registered at. i also don't like all the different bar types. i pretty much disregard all the numbers hit under those circumstances.
cardio = optional. i personally dont do it. your volume sets (6 reps or more) are the cardio of powerlifting. still try to get like 15k steps a day in to keep everything loose
nutrition really depends on the person. for your first meet just figure out what weight you sit at naturally and then compete at whatever it is in kilos. enjoy the experience and get a feel for how everything works. you can worry about cutting/bulking to a specific class for future meets. be sure to get 8 hrs of sleep the night before training days.
training: i recommend getting an in-person coach to work on form adjustments and minor tweaks. that way when you go to the meet they can do your handling the day of and be really familiar with how you lift. there's a lot of chaos on a meet day so they're basically supposed to handle all the thinking of that day so all you have to do is hit your lifts. or if you get an online coach, try to find a training partner that is experienced and can fill in some of those gaps.
i have some programs i ran before i had a coach i could send you that worked pretty well. i'd say do a 3 month offseason to build a solid base and then a 2-3 month prep block to really grind and get ready for meet day
By domino Go To Postgood shit manA blister that burst it's bubble and then skin under that that was grinding on every step I did, I can probably show a picture but think that mental image is strong enough 😅
when you say burst open…what exactly do you mean?
By Batong Go To PostWell done Dom💪
Thanks mate, did 3.24 in the end and had a good pace up to km 24 when my left pinky toe just burst open to excruciating pain. Then I spent 3km moping basically jogging till I picked myself up and at least had half a decent tempo. Shit happens but first one so can only be a PB.
Congrats on getting to the starting line and finishing. That is a beast time.
Hopefully your toe heels up soon and you can be out on the road again.
Plans for 2024?
By Batong Go To PostA blister that burst it's bubble and then skin under that that was grinding on every step I did, I can probably show a picture but think that mental image is strong enough 😅ohhh i used to get those skating but on the area where my arches would've been if i didnt have flat feet
I had a bad bloody blister on the right side of my right foot caused by the 1st Nike Reacts during a 17k run. Luckily it didn’t pop during the pain.
Last time I buy a shoe that Kobe was wearing in an advert.
Last time I buy a shoe that Kobe was wearing in an advert.
At my early 2018 weight now.
Started the year at 115kg, now at 87.1.
Hopefully can shed a few more before heading to LA.
85 was my end of year goal.
Then to push on to 74 early next year.
Started the year at 115kg, now at 87.1.
Hopefully can shed a few more before heading to LA.
85 was my end of year goal.
Then to push on to 74 early next year.
By Shanks D Zoro Go To PostAt my early 2018 weight now.Wow incredible reach and new target 👏👏.
Started the year at 115kg, now at 87.1.
Hopefully can shed a few more before heading to LA.
85 was my end of year goal.
Then to push on to 74 early next year.
Will see if I do another marathon, might need to go back to the physio and see if I can do anything to improve my right ankle again. Started to stiffened up around 33-34k and might not be built for longer distances.
But fuck it, Amsterdam in October ey, beat Linius at the finish line.
At this point I just surprise myself. Most people after a meet have to take a week off to recover.
After 3 days I already feel fresh so I came back today to hit a 315 bench PR and spin the block on that 545 deadlift PR that I failed at the meet.
I cannot wait to see what I can do next year after this ~20 lb bulk.
But for now it's finally time to dial it back for the rest of the year. I think 3 weeks of rest and light training are well earned after the last 18 months.
After 3 days I already feel fresh so I came back today to hit a 315 bench PR and spin the block on that 545 deadlift PR that I failed at the meet.
I cannot wait to see what I can do next year after this ~20 lb bulk.
But for now it's finally time to dial it back for the rest of the year. I think 3 weeks of rest and light training are well earned after the last 18 months.
By domino Go To Postas far as feds it really just depends on what bars you like and how early you want to weigh in.
USAPL or Powerlifting America: Power Bar for all 3 lifts, Weigh-In 2 hrs before you lift
WRPF/USPA: Power Bar for Bench, Squat Bar for Squat (55 lb, a little thicker than a power bar), Deadlift Bar for Deadlift (more give to the bar especially if its a Kabuki bar). Weigh in 24 hrs before you lift
there are a lot of other random feds but those are the main 4. USAPL is the most popular. PLA is growing because it's attached to the IPF for Worlds and other international competition. WRPF is coming up because they do money meets but its more of a thing for roided lifters. USPA is just kind of a clownshow I'm not really a fan but I have some friends that do it. I don't like the 24 hr weigh in it's easy to cut to a weight class and then refuel in those 24 hours to technically lift a full weight class above what youre registered at. i also don't like all the different bar types. i pretty much disregard all the numbers hit under those circumstances.
cardio = optional. i personally dont do it. your volume sets (6 reps or more) are the cardio of powerlifting. still try to get like 15k steps a day in to keep everything loose
nutrition really depends on the person. for your first meet just figure out what weight you sit at naturally and then compete at whatever it is in kilos. enjoy the experience and get a feel for how everything works. you can worry about cutting/bulking to a specific class for future meets. be sure to get 8 hrs of sleep the night before training days.
training: i recommend getting an in-person coach to work on form adjustments and minor tweaks. that way when you go to the meet they can do your handling the day of and be really familiar with how you lift. there's a lot of chaos on a meet day so they're basically supposed to handle all the thinking of that day so all you have to do is hit your lifts. or if you get an online coach, try to find a training partner that is experienced and can fill in some of those gaps.
i have some programs i ran before i had a coach i could send you that worked pretty well. i'd say do a 3 month offseason to build a solid base and then a 2-3 month prep block to really grind and get ready for meet day
Omg, this is excellent information and advice!! Thank you! USAPL seems like the way to go.
I can't afford a coach right now, and the only strength programs I've ran were Starting Strength back in the day, and 5/3/1 couple times. I don't think either of those are good for comp prep. If you could send me those programs, that would be amazing and I could try to build my own based on those AFTER I run them for a month or two.
Thanks again man. Really appreciate you taking the time to type all that up.
Hit 85.9 this morning.
Being 85 was my target for LA.
Crazy to think last Christmas I was 115.
Time to see how low I can go before then.
10.9 till I hit my goal.
Had an amazing run this morning.
First run that felt like the old days.
Time to see how low I can go
Being 85 was my target for LA.
Crazy to think last Christmas I was 115.
Time to see how low I can go before then.
10.9 till I hit my goal.
Had an amazing run this morning.
First run that felt like the old days.
Time to see how low I can go
There's so many bodybuilding podcasts and none of them any good. You can see why a guy like Sam Sulek blows up when you see all the vanilla excuses for a personality in the industry.
Need the Bombcast circa 2008 of bodybuilding podcasts
Need the Bombcast circa 2008 of bodybuilding podcasts
By Shanks D Zoro Go To PostHit 85.9 this morning.♥️
Being 85 was my target for LA.
Crazy to think last Christmas I was 115.
Time to see how low I can go before then.
10.9 till I hit my goal.
Had an amazing run this morning.
First run that felt like the old days.
Time to see how low I can go
man i had no idea how poorly conditioned my body had become as we focused purely on strength over the past 12 weeks
my coach got me back on a volume block for compounds and extensive bodybuilding accessories to build muscle (as we move into a new weight class) and address some weaknesses. these first two days are killing me
my coach got me back on a volume block for compounds and extensive bodybuilding accessories to build muscle (as we move into a new weight class) and address some weaknesses. these first two days are killing me
Woke up at 6:30am in -8 degrees yesterday to bust out a 15k.
Was wearing very short shorts and got a lot of strange looks and thumbs up.
I should be happy, but I fell into the trap of running too quickly. I went down to the track and there was a run crew there and I ended up running a minute faster than my desired pace.
I have been doing well at running at slower paces in the back streets of my area when there are not any other runners around, but seeing others and I fell right back into my old ways.
Was wearing very short shorts and got a lot of strange looks and thumbs up.
I should be happy, but I fell into the trap of running too quickly. I went down to the track and there was a run crew there and I ended up running a minute faster than my desired pace.
I have been doing well at running at slower paces in the back streets of my area when there are not any other runners around, but seeing others and I fell right back into my old ways.
started back on actual programming last week and it was probably harder than any week of this prep i just finished.
high volume, decently heavy weight on compounds and high volume on accessories to rebuild endurance for the next push
most of the last 3 months has been low volume, heavy ass weight on compounds. accessories pretty light
this week i feel superhuman again.
next goal is 550/374/625 in a mid-August meet, at 181 lb class. tired of being 165 lb its tough to compete at that weight
high volume, decently heavy weight on compounds and high volume on accessories to rebuild endurance for the next push
most of the last 3 months has been low volume, heavy ass weight on compounds. accessories pretty light
this week i feel superhuman again.
next goal is 550/374/625 in a mid-August meet, at 181 lb class. tired of being 165 lb its tough to compete at that weight
By data Go To Post4 plate squatgood shit
merry christmas
Had the Apple Watch Series 2 and just got the Apple Watch Series 9. Went for a 7k walk and did it very quickly without even trying.
My vo2 max jumped from 45 to 51 haha.
Going for a run tomorrow and hopefully the result is replicated.
My goal was to get it up to 52 this year.
My vo2 max jumped from 45 to 51 haha.
Going for a run tomorrow and hopefully the result is replicated.
My goal was to get it up to 52 this year.
By Batong Go To PostGo get it Shanks.
Low season for me so back at 56 😘
Nice, what is your highest?
Last Feb I was at 38. If the 51 is accurate then 56 will be my new goal.
By Batong Go To PostWell it will go down with age too but since I have had my watch think it was at 58 highest
Nice, I am coming for you:)))
That 51 was confirmed with a run the next day
Ran my fastest 10k since picking up running again.
First time I attempted to run as fast as I could at that distance. 8k fast and controlled. Final 2k at a faster pace.
Felt good. 51:51 Was five minutes faster than my 10k on NYD, and nearly over 20 seconds a KM than any run I have done so far.
Still 9 minutes slower than my PB, but nice to know that sub 50 isn’t far off.
Went for a 5k with a friend the day after, which was yesterday. Ran really slow and my vo2 max jumped to 52.5. Heart rate barely jumped out of zone 1 while my friend was dying.
Resting today and gonna go for an 18k long run tomorrow morning. Gonna try and keep this at the same pace as the 5k, so around 6:40 a K.
Ran my fastest 10k since picking up running again.
First time I attempted to run as fast as I could at that distance. 8k fast and controlled. Final 2k at a faster pace.
Felt good. 51:51 Was five minutes faster than my 10k on NYD, and nearly over 20 seconds a KM than any run I have done so far.
Still 9 minutes slower than my PB, but nice to know that sub 50 isn’t far off.
Went for a 5k with a friend the day after, which was yesterday. Ran really slow and my vo2 max jumped to 52.5. Heart rate barely jumped out of zone 1 while my friend was dying.
Resting today and gonna go for an 18k long run tomorrow morning. Gonna try and keep this at the same pace as the 5k, so around 6:40 a K.
By Batong Go To PostLook at you going, Shanks 👏
Ended up going 19k Tuesday night instead.
Was a beautiful run at first and was at around 6:40 through 8k and zone 2 HR. Landed at the local sports center for the first time in the evening since I got blood poisoning back in early 2019.
It was packed. So many run clubs there now.
I was the slowest dude amongst a hundred people. I was ok with that at first 4k, but then adrenaline got the better of me and I decided to busted up a 3k at 4:45 pace from 12-15. Slowed down after but then did the same pace from 18-19 on my run home.
Really annoyed with myself that I lost sight of the goal of the run.
I think I might try and join a fun club in the next few months.
