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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Jul 18, 2021 5:51 am 



Joined: 25 Jan 2005
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Thanks for actually reading that wall of text :wink:

Deadlift is a great, complete exercise on which you can progress very slowly and very safely, but still get great benefits out of it.
I am doing this as the main "free weight" exercise during the week, having started again from 50 kgs (ahah!), but adding 2.5 kgs every two weeks (So, currently lifting 110 kgs).
You can also see it as a perfectly reasonable, "real life" exercise: need to lift something, help a person, etc.? Deadlift sessions will turn out to be exactly what you needed.
In general, anyone who spends the long hours typing stuff on a keyboard can only benefit from a strong back and core, obviously.

Re: beer and such...I am half tempted to do another necrobump, but an hilarious paper I read (IgNobel candidate, even!) suggested that spirits and "kräuterlikörn" (herb-based spirits/liquors: Jägemeister and so on) are less problematic for diets because they are not made with carb-rich ingredients, unlike beer/whisky/vodka :wink:

Generally speaking, as long as you count the calories, alcohol is not a big deal (I mean: a shot of straight whisky is 100 kcalories or so, for the stronger ones).
However, the general rule I know is that alcohol turns into easily absorbed sugar very quickly, and can thus turn into extra reserves of body fat also very quickly (...and go away very quickly, I guess).

Consume those calories quickly and you should be fine, I'd say.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Jul 18, 2021 12:28 pm 


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My opinion on the deadlift mirrors that of the minority naysayers from the past: "Why do an exercise that takes more than it gives back?" I do admit it can make you look cool, though.

For the lower back, the classic used by football coaches everywhere is the good morning. It's not the kind of thing you try to make the numbers go up on, intensity is a terrible idea as the sinews of the spine are tiny and aren't built to handle that kind of shear force concentrated at one point. Light weight for high repetitions, and waking up curled up like a shrimp is what it's for. It's right there in the name~


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Jul 20, 2021 4:26 am 


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Yeah ,I fucked myself w/ deadlift today. Smart enough to not finish the set and just walk away. Has to do w/ the bar. I'm okay w/ dumbells or that other weird ass bar that goes around you. I'm not down and out but I might switch up my days and swim tomorrow. So yeah ,fuck dead lift. I just don't have the posture for it.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Jul 20, 2021 6:05 am 



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I swear, I wasn't trying to bring you bad luck or something!

....but posture training is something you should also do, from time to time, and especially since you're quite tall (and, I guess, an ectomorphic/mesomorphic type with long limbs).
Anyway, yeh, swimming is the perfect subsitute to everything, and I am not biased in writing this just because I am an ex-swimmer (of course).
I plan on swimming a bit when I will be on holiday, in a few weeks' time, if only because a few laps at a gentle pace act as long stretching sessions.

..In perfect Chinese style, my gym started minor renovations for 2-3 weeks without updating customers about the situation.
This means that I need to train outdoors for these remaining three weeks of the 23-week cycle.
Wuhan has a typical East Asian, monsoon-driven summer, and mosquitoes are big and aggressive at night.

I am training in the early morning with 30 celsius and 85% humidity, which is surprisingly not so hard (OK, I handled worse weather in Guangzhou).
Same workload with calisthenics and running, but I swapped weights and machines with fixed-sit rowing, using one of those machines you can find in parks and public spaces (surprisingly, in good shape).
Rowing while looking anime-like summer skies, the deafening sound of cicadas as background music, is not so bad.

I must be losing 3-4 kgs per session via dehydration, though, so I am always bringing plenty of water with me.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Jul 20, 2021 12:41 pm 


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Yeah, a very deep squat is necessary to have a more vertical back on the deadlift. I had chronic issues with starting the squat decades ago, which were corrected by modifying my posture so that it'd be putting compressive force on my spine, instead of shear force. Shear force = a good morning, but with way more weight than even grizzly bears recommend as max.

The players in the NFL flat out don't deadlift, the power clean is their core torso exercise. Many deadlift record holders didn't train with the entire thing as their primary movement... It's abnormally popular, honestly. I attribute it to its coolness factor; the name, the high amount of weight on the bar, people seeing how cool you are when you squeeze your tummy on a full lunch. Good mornings in comparison are totally lame - the name's weak and sissy, you're prancing around with a tiny amount of weight on the bar, bleugh. "Deadlifts", now that's powerful.

Every deadlift performed coulda been a squat. Unless one is a competing power lifter, that's a terrible trade imo.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 22, 2021 4:21 am 


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I swim 3000 yard (not 3k b/c they measure the pools in yards here) twice a week. Took a while to build back up to it. When I was in Tokyo I was doing 3k twice a week for most o the time. Also, jogging 12k twice a week, in 30 degrees with 80-85% humidity so I know what a PITA that is. I was working nights at one point and jogged home from work at midnight. Rung my shirt out when I got home and there was a puddle of sweat. Disgusting. Oddly though, Tokyo doesn't have a ton of mosquitoes despite having a shitty rainy season.

So, the lower back is bad enough to probably not quite get into squats just yet. I'll do Bulgarian Split Squats in the meantime. They definitely don't get the coolness factor but who the fuck cares. My gym is 90% dudes anyway, just like any indoor business in Silicon Valley. The trick now is to keep my cardio game on point while doing a harder weight regimen. Should be able to do it -- 7 mile jog tomorrow.

On that note, I'm getting some good TV in on the treadmill / indoor bike. Rewatching Watchmen and I think it's better the second time. This fucking delta variant may get mask mandates back on the table though despite the fact that my county has probably the lowest new cases per 100k rate in the country.
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Last edited by GaijinPunch on Fri Jul 23, 2021 3:43 am, edited 1 time in total.

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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 22, 2021 11:47 am 



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BryanM:


Popularity notwithstanding, deadlifts are used in some sports as a form of training to, for instance, shovel people around (e.g., rugby, in which it is more or less legal to do so).
I kept the movement in my routine because I used it when playing rugby (and squatting, too), and...cycling.

My cycling coaches made claims about "complete functional movement" and "total control on bicyle when handling (parabolic) curves", and frankly I was fine with not reading the relevant literature (don't train with academics: it's "read the peer-reviewed papers in the reading list" as soon as you *look* puzzled).

Generally speaking, I think that functional movements tend to develop a type of popular diffusion that becomes more or less arbitrary, once people start using them without really having a function for it.
I guess that sport psychologists may have published studies on this topic, but I suspect that I really don't want to know more (as in: "yes, people take the *dead* in *deadlift* seriously").

I do shovel/move stuff around, from time to time (long story...), so I am keeping it in my routine, for now.
Oh, and Good mornings look nice but honestly, NFL-related stuff...I must support my prejudices against yankee sports with tempo, sorry!

...but honestly, never heard of them and the gym's closed, so I must wait before trying.
Can I use a name like "bear killer moves of deadly death!!!1!" or something, though? If somebody asks me, it's an exercise that uncle Vladimir P. does when getting ready to kill puny western spies :lol:

GP: swimming yes, but I guess: free style?
I haven't swum in ages, but I would mix styles a bit and use butterfly as a "pure power" exercise (3k/1 h as a long distance effort, too).

Jogging...yes, that kind of experience, though I am not doing more than 3-4k these days (fixed seat rowing+jogging in this weather=certain death, honestly).
Guangzhou was sometimes 35-36 celsius and 93-94% humidity (and mask!), which means that I would swim in sweat after 5 minutes of running (and TONS of very scary mosquitoes chasing me around).

Re: general...cardio is always good, at the end of the day (unless you have a heart attack because you overdo it, of course).
Weights...really, "haste makes waste" may be the only relevant truth, for all I care. Bryan's 5%/95% ratio is a timely reminder that there is no hurry to increasing strength.

Random: I admit that I usually read when cycling, listen to music when using the treadmill (no headphones, though), and just empty my head and soul when rowing (really, it's my "meditation-like" exercise).
I watch next to no TV (Bryan don't get me started on animu PLZKHTX), but I think that I'd kill myself easily, if I dare reading/watching something on a treadmill.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 22, 2021 1:22 pm 


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The power clean is very popular with those in contact sports. Just... gotta own the rubber plates and a safe place to drop them. Any gym worth a damn should support them, or by god have a gigantic swimming pool at least. Planet Fitness was always a hilarious meme with their "lunk alarm" - god help you if you clinked some metal or had to breathe or god forbid make a noise out of your mouth while lifting, as a siren would go off and a poor scrawny nerd from the front desk would have to walk up to you and say "mister... mister you're being too loud."

Of all the simple machines, the lever has always been looked at with awe. Complimented throughout time with remarks like "these things are like hacking the universe." And indeed, being able to trade distance for power is very cheaty indeed. The theoretical perfect lever, with one end right on top of the fulcrum, would output infinite power (with the slightly inconvenient aspect of having zero displacement on the thing it won't be moving.) Subjecting such forces to one's spine should be done with care, an empty barbell for 10 or 20 reps is plenty to start adjusting to them.

Ah, as I mentioned earlier "good morning" is a whimsical joke on how one's mornings feel after heavy work with the movement. An honest translation would be "spine crusher" or "spine destroyer" but normies would look at them and say "isn't that too sissy an exercise for such a cool name?" And thus, the whimsy.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Jul 23, 2021 3:46 am 


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I do 1/3 Freestyle, 1/3 Elementary backstroke, and 1/3 Breast stroke. I'm not that great and don't claim to be, but I can go for a solid hour w/o a break unless I have to piss which actually does happen regularly.

I was able to jog 5 miles today before the back started acting up. Probably stupid. I'll find out in the morning. Might switch to a swim tomorrow to give it some time to heal.

But, feeling better... and eating a ton of food so if in a month I don't feel any stronger I will break something in the house.

EDIT: Back not too bad (it was actually more of a burning butt cheek). Some ibuprofen and a lot of sleep helped. I will probably take it easy today. They really need to figure out this aging thing. :)
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Jul 23, 2021 4:13 pm 


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Was out of town for two weeks. Rather than obsess over finding time to work every day I pick a day midway through and just do a single maintenance day. Keeps me sane, gets me some alone time, and my endurance doesn't take a hit.

I'm used to only doing two exercises a day - so to do everything in one go is a lot. I go just hard enough to get through everything.

Yesterday was pull ups and handstand push ups. My gains with ROM on the HSPU have been insane since I simply switched it to my pull up day. I had been struggling with it for years on my push up day and it took me far longer to move it to another day than it should have. That said there is no stopping me now.

One step closer to a strict one arm push up. Archers are still my work set, but I've discovered I can do sliding one arm push ups which are just a little harder. Can do four on each side so not quite ready for them to be my work set, but close.

Here is an example of a sliding OAPU if you're curious:

https://youtu.be/6bXV576zK08?t=39
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 24, 2021 4:26 am 


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I'm confused -- so you do two exercises while in the gym -- that's the workout? How long does that take? How many sets and reps?
So if you go 6 days a week you do 12 exercises total?
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 24, 2021 9:08 am 



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GP: that's actually an excellent workout and, besides, we are not competing on anything, are we? :wink:
The one conjecture I have is at some point you may want to dab with the butterfly stroke, since you should have a apt body for it.
Butterfly is good for short, powerful bursts: once you learn the technique, you can try a few (short) laps as a way to increase a "strength-oriented" (well, for the upper body) phase in your swimming sessions.

BryanM: power cleans are the province of front rowers, in rugby (i.e. the guy in the first row of the scrum).
My sole personal objection to the exercise is that I would kill myself with the bar alone - they require more coordination that I already have.
Maybe a shame, as the local gym seems to support shouting as a way to promote group bonding among the bros (I swear, the kids are always !"#%ing loud, when they lift).

The ugly truth is that when it comes to weights, machines are the safest way to exercise, for me. If it is not my own weight, I tend to have balance issues easily.
I accumulated 3 concussions so far (car accident + 2 devastating tackles in rugby), and I get to pay an ultimately small price for them: lowered sense balance and stiff necks on rainy days (...for now).

Stevens: ROM (=Range Of Movement, right?) on HSPU, but how much? Balance is a killer for me, so I am afraid that I will never learn this one, but do you have a set-up to go below your palms?

Spammer part:

...tried out a few lever exercises today by hanging from an horizontal bar at the park, hoping not to have vertigo and fall. Surprisingly for me, I could even perform a sub-optimal version of the horizontal lever (I mean, this one). I suspect that some of these basic static strength exercises should now be easy for me, as long as balance requirements are low.

It does help that I am down to 70 kgs, all of a sudden (less fat for sure, but it must simply be the weather). Now, if only the excess skin would magically disappear...
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 24, 2021 1:58 pm 


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GaijinPunch wrote:
I'm confused -- so you do two exercises while in the gym -- that's the workout? How long does that take? How many sets and reps?
So if you go 6 days a week you do 12 exercises total?


No gym my friend, the world is my gym. As luck would have it I also work in a gym, but that is beside the point. Here is my current work schedule from a page back:

Tuesday: Close Grip Pull Ups and 1/2 Handstand Push Ups

Wednesday: Pistol Squats and Horizontal Pull Ups

Thursday: Archer Push Ups and Hanging Bent Leg Raises

Friday: Dips, Bridges, Finger Push Ups, and Press Flag Work

Saturday through Monday rest

One day a week per exercise. Every movement is accounted for - Vertical pull and push, horizontal pull and push, leg push, convex and concave.

Most things in there are two sets, but bridges and pistols I only do one of. Working for reps on the squats now and am up to 13 but think I am at the point I would like more intensity. Two set exercises I rep until I can do 10 a few weeks in a row and then I move onto a harder version of that exercise which will usually drop my numbers down to 3 - 5.

EDIT - https://youtu.be/Igy1S44v1X0?t=193

I really like this kids channel. Nice to know I am not the only person with this philosophy.

Randorama wrote:
GP: that's actually an excellent workout and, besides, we are not competing on anything, are we? :wink:

Stevens: ROM (=Range Of Movement, right?) on HSPU, but how much? Balance is a killer for me, so I am afraid that I will never learn this one, but do you have a set-up to go below your palms?

Spammer part:

...tried out a few lever exercises today by hanging from an horizontal bar at the park, hoping not to have vertigo and fall. Surprisingly for me, I could even perform a sub-optimal version of the horizontal lever (I mean, this one). I suspect that some of these basic static strength exercises should now be easy for me, as long as balance requirements are low.


:)

Yes sir you are correct on ROM. I do have a set up, but it goes under my head - a stack of books about five inches high. Palms on the floor. The stack height is reduced as needed with my head going to the floor eventually. I have done full ROM HSPU's before, but I wasn't ready and it got me in trouble.
By the way these aren't free standing, use a wall if you need to. I do! Remember balance comes with strength! Free standing handstand is on my to do list, but not a priority just yet. I know I mentioned it last post - but I can't get over how much progress I've made just moving my HSPU's away from my regular ones.

This was the one exercise that injuries have gotten the best of me on over the years. First I did too much too soon and that erased about six months of training. Then I tweaked something doing press flag work and that was another set back about two years ago. A few posts back I mentioned that if I am making progress in too many demanding movements somethings gotta give. That was my lesson there.

Haven't dabbled in levers too much (I think that pic you linked is a guy named Chris Heria), but they are fantastic. That one would be the front lever, but there is a back lever too. Most people find the back lever a bit easier to get first, but I've heard of some having an easier time with the front lever. Experiment: )

Here is a great tutorial for the back lever - https://www.youtube.com/watch?v=SECHUBj7pl0

Levers can be done statically or for reps.

Glad this thread picked up some steam again. With the exception of a few weeks a year I always take off I am training.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Jul 26, 2021 3:39 pm 



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Stevens: ...forgot along the way that I can use walls, yes, and the book technique is interesting - I simply didn't think about it!

But balance is an issue, anyway: to simplify matters a lot, my balance is impaired under conditions of intense load, and thus I risk losing any sense of up and down if handstands tax my balance too much (or any other movement, really).

I am guessing that coupling them with pull ups would be a winning move, as in your case. After all, both exercises involve "vertical" movements, don't they?
Which reminds that for levers, I am finding them easy to go into position, and I need to work on lengthening duration and then adding reps.

I should go into rest period by the 6th of August: 3 weeks, 1 total rest week, 2 something light like lots of stretching and/or swimming.
Work is demanding until then (deadlines aplenty until this month, then wrapping up loosing ends), so I still need to properly read/study most of your suggested readings.
I mean, I am reading coming or playing games on the little free time :wink:

I want to tweak things a bit and renovate my calisthenics routine, and most importantly start working towards one-arm exercises.

In the meanwhile, I wanted to add one more piece to the puzzle. Sleeping and recovery: how do you guys go about it?
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Jul 27, 2021 2:42 am 


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I generally do a four on three off.

I have eight exercises that are the uh...core of my training?

I will generally do all eight in a given week. I'm pretty good about not skipping and even if I am feeling a little less disciplined I will still usually be able to get at least a set of something in for maintenance and I'm at the point now where an extra rep every week or two is progress.

I haven't really gotten into static holds outside of some straight arm training. Haven't gotten into levers at all, but respect the amount of strength and control they take to do. I think eventually (if I can increase the rom on my hspu) I would like to get into free standing handstands.

All that said working unilaterally is really satisfying. Not to sound like a hippie, but calisthenics really gets you to know how your body moves.

Occasionally I will take an entire week if I feel I need it.

We have blackout curtains that do an OK job of keeping the room dark. We also have had a chilly pad for a bit over two years now:

https://www.chilisleep.com/products/cube-sleep-system

I'm a big fan of it. I don't wake up sweating ever.

I also try to wind down for 30 minutes or so before bed. No screens, just kind of chill and call it a day.

Wall of text. I'm feeling creative. Weed.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Jul 27, 2021 3:54 am 


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I incorporated Bulgarian Split Squats into my workout.

1) Fuck me
2) I can't get my back foot up that high b/c my balance (on my right food) is such garbage so that's somewhat embarrasing -- thinking of doing Yoga to aid that.
3) 2 days later ass is still buggin'. I guess that's good but damn. I've most definitely not been ignoring my glutes through the pandemic either.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Jul 28, 2021 3:14 pm 



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Quick one because I simply cannot resist :wink:

GaijinPunch wrote:
I incorporated Bulgarian Split Squats into my workout.

1) Fuck me


Oh duh OK, but...

Quote:
3) 2 days later ass is still buggin'. I guess that's good but damn.

Hmm, you need for calisthenics for the glutes. Of a more...pleasure-oriented kind, though?

*Badump-thumpsh!*

BTW, if I don't fall, I can almost do a single HSPU. Balance is killing me though, so I must get used to the position first. The strength seems to be there, though.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Jul 28, 2021 9:37 pm 


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Randorama wrote:

BTW, if I don't fall, I can almost do a single HSPU. Balance is killing me though, so I must get used to the position first. The strength seems to be there, though.


Still trying free standing?

I would follow the path of least resistance.

I'm guessing you can hold a static wall handstand for a minute or more. Great prerequisite for HSPU's of any kind.

If you're having trouble with one rep I would decrease your ROM to something you can comfortably do 3 - 5 reps of. Comfort is important - you always want to have enough strength left to lower yourself safely. Use a stack of books or whatever five to six inches high.

When you can do ten solid reps (meaning you could eek out 11 or 12) decrease the height of the stack by half an inch, maybe an inch. Repeat.

I really hurt myself years back right where you are now - trying to get that first one. Don't make the same mistake I did. It set me back by a year at the time.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 12:37 am 


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Hurt like muscle hurt, or like landed on your head and fucked your neck hurt?

I think split squats just isolate the glutes at a really low level... so all the shit I've been doing has just not compared. The YT video series I've been doing has split squats in them but I don't have a lot of weight, and not a real apparatus to do them at home so was doing lunges. Most definitely not the same!

I jogged 7 miles Monday and swam 3000 yards today so I'm still alive.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 1:53 am 


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Pulled/strained something in my upper left arm on the eccentric motion of a full ROM hspu cause I just had to do it.

I did fall on my head once though attempting a closing bridge. Miscommunication between myself and spotter. No harm.

Needless to say I haven't progressed with bridges in a long time.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 2:17 am 



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No, sorry, I forgot to say: against the wall (of course).
I need to train my balance sense to the position, and then I can try the movement itself.
I was able to do one rep, lowering my head to a 500-page book (let's say 4-5 cmts, 1-2 inches?).
I made 40 attempts or so, though, so I need to learn the starting movement (flip upside down), and increase the balance sense.
This could take months, but I am not in a hurry.

Re: sleep. I sleep in complete darkness and also use various methods to keep temperature low.
I generally break sleep in two parts, during the day: night time (max 7 hours, then I need to hit the loo), and a short power nap in the afternoon (max 15 minutes, and it's more like drowsing off).
The power nap is after lunch, before 2 pm, as I generally work 8-11, 14-21 (flexi hours, in case you wonder).
I live on campus, so I do something like this: 8-11 work at home, 11-14 train and have lunch+nap, 14-21 head to the office and work there until dinner time (not all weekdays, but you get the picture).

I honestly feel that the nap is more useful than the night sleep, as it helps me to "refresh" memory and body energy levels enough to face the afternoon work session.
I do spend 10 minutes or so in bed before the night sleep, in the darkness, and I may spend a few minutes resting on the bed in the afternoon.
I also have a sofa at work, so I feel the need I just lie down for a few minutes and think a bit: the back loves those short breaks.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 2:49 am 


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If you haven't tried it yet - when you kick up and your feet find the wall - spread your legs apart so your feet are outside your body. This may help with your balance.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 1:47 pm 


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I feel like i may have missed my window to try hand stand push ups.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Jul 29, 2021 3:36 pm 


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Perhaps not. I'll post a progression for you later today. It may be more feasible than you think.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Jul 30, 2021 1:53 am 


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Stevens wrote:
Perhaps not. I'll post a progression for you later today. It may be more feasible than you think.


Word. Life has been throwing me curve balls left and right (I guess it has to everyone) so decided now I'm just gonna learn new shit that I wanna do. My sewing skills still need a serious boost.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Jul 30, 2021 4:03 pm 



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OK, opening legs helps, but I guess that I will take a very slow approach to learning HSPU's Thanks for reminding me this, Steve!

...last week of the semester from next Monday: I plan an all-immersive, fixed-seat finale (5 days, 1 h 20', 2 h' per session).
Fixed seat rowing is a killer: legs do not push, but must hold the body in place while the upper body rows.
This means that lower back and abs must hold spend the whole time stabilising the body.
All of this at 35 C, 80% humidity, mosquitoes not being picky about me being covered with sweat...
ah, fatigue is the greatest intellectual pleasure of life! (The corny punch-line is a must, in a corny post like this one).

Also, should we open a "sewing" thread? As my grandma would say, a manly man sews buttons on shirts by himself and *never* irons shirts improperly :wink:
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Jul 30, 2021 10:20 pm 


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When I started my beginning progression was:

-Wall Headstands - https://www.youtube.com/watch?v=oAmWHoc-hPw
-Crow/Frog stands - https://www.youtube.com/watch?v=H2S91-UtFeY
-Static handstands - https://www.youtube.com/watch?v=xMFRkQpXVoI&t

Probably goes without saying, but these are all done against a wall.

The steps I have linked above are designed to do two things - help strengthen your shoulder girdle, improve your balance, and get you used to being inverted.

Now interestingly enough the guy I linked above starts with the Frog/Crow as the first step and then goes into headstands as step two. There is in fact more than one way to skin a cat here, so whichever you begin with will ultimately be up to you. You may be able to start with wall handstands, and if you can bad ass.

That said I wouldn't start 1/2 handstand push ups until you can hold a wall handstand for at least 90 seconds.

Eventually when you do start the 1/2 handstand pushups you're not going to go all the way down to the floor. I suggest some books under your head. How high? You'll figure it out when you get there, but the idea is that you'll always have a concrete stopping point when you lower yourself. Also when you get to the lowest point you don't want to stop, you'll want to kind of touch your head and push back up. Touch n go as I like to call it. It is very difficult to start from a dead stop at the bottom.

For reference my current stack of books is 4 3/4 high, previously it was 5 inches. The idea is that the change in depth, which increases your ROM, is so small it is hardly noticeable but you are in fact doing more work.

I hope you will find this useful. Be patient. Experiment with the steps listed. Only you can figure out where you should start/what your ability/comfort level is. I've gone very slowly with these, but finally after many years (mistakes) my path forward is clear.

If I haven't explained things well enough feel free to ask more questions, and as always I am not the leading authority on this - there are others here who may be able to offer you some guidance as well.

I wish you luck with this endeavor GP. Calisthenics are amazingly satisfying to progress with. Remember above all - be patient (I know I already said it). Your body will grow stronger at it's own pace.

Which sometimes doesn't happen as fast as we would like it to.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 31, 2021 1:16 am 



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Thanks Stevens, I saved the instructions for future reference so thumbs up from me!

I can certainly say that I will train balance first, as 90 seconds in static position are clearly *not* within my reach, right now.
Off the top of my head, I need more training for balance due to my own issues with it, and then strength can come next.
If issues arise, I'll check with coach Stevens :wink:

Re: hippie-ness of calisthenics (aka my two cents on the matter).

I think that I could dig up entire books on the classical roots of calisthenics.
I mean, the name comes from *Classical Greek*, after all.

Generally speaking, classical cultures across the globe tended to see body weight exercises as the golden standard, for many obvious reasons (simple to perform, take forever to master, offer all-round improvements on strength, balance, proprioception, etc. etc. etc.).

I remember that someone like Seneca (Roman emperor Nero's teacher and a philosopher) bitched about how gladiators were weight-lifting monkeys and pull-ups were the way to go, in an essay.
The Victorians should have been the ones recovering the classical tradition "in the West", whereas Classical Chinese culture (especially martial arts) is all about calisthenics and weapons training.
Indian culture follows a similar tack but also includes Yoga, and I would add with good reasons.
Vikings? They added fartlekking techniques and "strongman" training (lift "*stuff* and run, for instance, not just lift *stuff*), and the list would go on for a while.

Modern calisthenics are a different beast, as they build on a scientifical understanding of the body, nutrition, and so on.
I mean, we're 21st century beasts, after all.
The spirit is nevertheless the same.
"Train on the classics for a better future", I even said a few times to the naysayers.
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Last edited by Randorama on Sat Jul 31, 2021 4:11 pm, edited 1 time in total.

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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 31, 2021 2:46 pm 


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Great post^

Some bits of info I was not aware of, like the part about Senaca and the Vikings.

Today would have been day four of my cycle leading into three days off, but I decided I needed some extra rest and took the day. I'll take today and tomorrow and start up on Monday. I want to get a full cycle in before we travel again.

On the flip side my day four exercises - dips, static bridges, wall walks, finger push ups, and press flag work - will be well rested when I get back to them Thursday.

Whenever I take a week off from an exercise (or the entire week off) the following week is always fruitful. Lots of extra reps, longer holds, and what have you.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Jul 31, 2021 3:26 pm 


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Cheers for that. I will check that out. I'm not totally useless. I did Yoga for 3 months once (pass from a gym buddy to critique his program) and was able to do a head stand (no wall) by the time it was over. I was also an offensive tackle in high school although you'd think I was a tight tend at best to look at me now. Crazy times. My balance is shit though and am always looking to improve it.

All this reminds me... we had a fantastic body weight thread here aaaaaaall the way back in 2007 I believe. And with my ninja skills, I can now present it to you.. Ah, PaCrappa. Wonder how he's doing. Man the old days... I can't fucking believe it has been 14 years since this thread -- this was the month I moved back to Japan after my 2 year stint in Hawaii which was a pretty dark moment for me. Cave was still putting out good games... oh to be young again.

EDIT: Some of the links in there are dead now, sadly. One of them was called "presstohandstand.com" which probably would have been pretty cool. It's available on the Wayback Machine but looks a bit wonky.
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Last edited by GaijinPunch on Sat Jul 31, 2021 3:34 pm, edited 3 times in total.

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