GIFt us your lifts! (or other achievements!)
Replies
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Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.3 -
Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.
I confess... I don't think I understand what I'm seeing... But it sounds like what you're saying is that not getting enough rest between sessions will, over time, whittle away at your ability to progress. Is that correct? It makes sense, so it's neat to see data that corroborates it.0 -
Also... Seeing real progress now. These are all from this morning.
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KickassAmazon76 wrote: »
Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.
I confess... I don't think I understand what I'm seeing... But it sounds like what you're saying is that not getting enough rest between sessions will, over time, whittle away at your ability to progress. Is that correct? It makes sense, so it's neat to see data that corroborates it.
I had been speculating that my volume and intensity got to the point where I needed either a deload or a wholesale change in program. Comparing sets/week to Max recoverable volume (MRV) guidance my hypertrophy sets were at or exceeding the high end with some other strength sets tacked on. My efforts to cut some fat had leveled off in conjunction with feeling run down leading up to that virtual lifting competition I did (where my lifts also suffered). Calories and food practices stayed roughly the same but weight started falling off over the last two weeks (graph is rolling average weight) as soon as I even slightly deloaded.
What really struck me was that I always expected overtraining to present with performance falling off a clif, rather than a gradual accumulation of fatigue and nagging injuries. I’d been not getting great sleep and kept blaming myself thinking it was leading to poor training. However, I think it was ultimately more a symptom than the cause.1 -
KickassAmazon76 wrote: »
Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.
I confess... I don't think I understand what I'm seeing... But it sounds like what you're saying is that not getting enough rest between sessions will, over time, whittle away at your ability to progress. Is that correct? It makes sense, so it's neat to see data that corroborates it.
I had been speculating that my volume and intensity got to the point where I needed either a deload or a wholesale change in program. Comparing sets/week to Max recoverable volume (MRV) guidance my hypertrophy sets were at or exceeding the high end with some other strength sets tacked on. My efforts to cut some fat had leveled off in conjunction with feeling run down leading up to that virtual lifting competition I did (where my lifts also suffered). Calories and food practices stayed roughly the same but weight started falling off over the last two weeks (graph is rolling average weight) as soon as I even slightly deloaded.
What really struck me was that I always expected overtraining to present with performance falling off a clif, rather than a gradual accumulation of fatigue and nagging injuries. I’d been not getting great sleep and kept blaming myself thinking it was leading to poor training. However, I think it was ultimately more a symptom than the cause.
That is some really good insight and I wonder if it's why I always do so well to start on stronglifts and then invariably get injured and tank.
Thank you for sharing!0 -
KickassAmazon76 wrote: »KickassAmazon76 wrote: »
Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.
I confess... I don't think I understand what I'm seeing... But it sounds like what you're saying is that not getting enough rest between sessions will, over time, whittle away at your ability to progress. Is that correct? It makes sense, so it's neat to see data that corroborates it.
I had been speculating that my volume and intensity got to the point where I needed either a deload or a wholesale change in program. Comparing sets/week to Max recoverable volume (MRV) guidance my hypertrophy sets were at or exceeding the high end with some other strength sets tacked on. My efforts to cut some fat had leveled off in conjunction with feeling run down leading up to that virtual lifting competition I did (where my lifts also suffered). Calories and food practices stayed roughly the same but weight started falling off over the last two weeks (graph is rolling average weight) as soon as I even slightly deloaded.
What really struck me was that I always expected overtraining to present with performance falling off a clif, rather than a gradual accumulation of fatigue and nagging injuries. I’d been not getting great sleep and kept blaming myself thinking it was leading to poor training. However, I think it was ultimately more a symptom than the cause.
That is some really good insight and I wonder if it's why I always do so well to start on stronglifts and then invariably get injured and tank.
Thank you for sharing!
Re:Stronglifts. Probably? Since it’s a linear program it accumulates intensity quickly if you’re adding weight consistently. With more than a few months-year of training history it’s not expected to PR weekly given the level of adaptations achieved.
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I made it into the gym today. Went easy on the weights. I'll have to try to either build up slowly or just stay lighter weight/higher rep🤔
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KickassAmazon76 wrote: »KickassAmazon76 wrote: »
Not a lifting gif but I wanted to share with this crew as pretty damning evidence to corroborate speculation about being under-recovered. That big drop coincides with a reduction in training volume and intensity, switching from the rando Reddit guy’s program that I had been doing (that I did really enjoy and thought very effective) to the RP 6 day Men’s Physique Template. I can’t attribute that drop to anything other than a reduction in inflammation and cortisol. I’ve been feeling significantly less creaky and generally a higher level of wellness. On the plus side, I found my threshold for MRV which I could sustain for a while. I’m really looking forward to this hypertrophy phase and how auto-regulated this program is for volume and deloads.
I confess... I don't think I understand what I'm seeing... But it sounds like what you're saying is that not getting enough rest between sessions will, over time, whittle away at your ability to progress. Is that correct? It makes sense, so it's neat to see data that corroborates it.
I had been speculating that my volume and intensity got to the point where I needed either a deload or a wholesale change in program. Comparing sets/week to Max recoverable volume (MRV) guidance my hypertrophy sets were at or exceeding the high end with some other strength sets tacked on. My efforts to cut some fat had leveled off in conjunction with feeling run down leading up to that virtual lifting competition I did (where my lifts also suffered). Calories and food practices stayed roughly the same but weight started falling off over the last two weeks (graph is rolling average weight) as soon as I even slightly deloaded.
What really struck me was that I always expected overtraining to present with performance falling off a clif, rather than a gradual accumulation of fatigue and nagging injuries. I’d been not getting great sleep and kept blaming myself thinking it was leading to poor training. However, I think it was ultimately more a symptom than the cause.
That is some really good insight and I wonder if it's why I always do so well to start on stronglifts and then invariably get injured and tank.
Thank you for sharing!
Because SL is only mainly useful for a person who is a beginner or somebody who has stopped lifting for a significant time.
SL has virtually no auto regulation and even worse zero proper load management which increases injury risk once you start "grinding".
Best to stop and move on to appropriate programming before any grinding is going on.
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Lifted again today. I hate not having good AC1 -
DancingMoosie wrote: »
Lifted again today. I hate not having good AC
You're killing it. I look at those pullups with such awe. I'm still working hard at getting TWO for one set. Lol. You'r strength is fabulous!1 -
Back in the gym and the AC was working a little better. My friend also joined me.
I'm hoping to increase the weight a little if the AC stays on...and my friend will motivate me!
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DancingMoosie wrote: »Back in the gym and the AC was working a little better. My friend also joined me.
I'm hoping to increase the weight a little if the AC stays on...and my friend will motivate me!
Man, I'd love to have a workout partner. It's so much better! Great work!0 -
Pushups are lifts... Right?
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KickassAmazon76 wrote: »Pushups are lifts... Right?
Can’t stop staring at your shoulders 😂😍1 -
I try to do five sets of these, three times a week:
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Really liking the RP Men’s Physique Template. I’m on week 3 of the first meso and it’s been nice to go back to a straight hypertrophy program. The 6-day lays out to a double PPL and the Thursday lifts are my favorite grouping.
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Lifted with my friend. I'm still doing something weird on my squat sometimes...so the weight is not going back up as heavy as I would like it to be.2 -
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PlentyofProtein00 wrote: »
You have lots of cats and kids😁
Three cats, one kid. He’s 2.5 and loves to come down to the basement to “count” with us. The slide and jungle keep him mostly occupied when he doesn’t want to work in with his foam dumbbells.
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After a failed attempt a week ago I opted for the rack pull this week just to see if I could pull it to lockout. 500 lbs a new PB. 500 was my goal by July 1 for a conventional pull. I have a week.
It’s been awhile since I’ve posted. Ended up taking a break in May and have slowly been building back up. Next week I’ll try pulling conventional again.
Next stop is 600 by January 1,2022 And then 700 at least once in my life.
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After a failed attempt a week ago I opted for the rack pull this week just to see if I could pull it to lockout. 500 lbs a new PB. 500 was my goal by July 1 for a conventional pull. I have a week.
It’s been awhile since I’ve posted. Ended up taking a break in May and have slowly been building back up. Next week I’ll try pulling conventional again.
Next stop is 600 by January 1,2022 And then 700 at least once in my life.
Great job!!!! I can’t wait to see you hit both! I know it’s a gif but looked easy!1 -
After a failed attempt a week ago I opted for the rack pull this week just to see if I could pull it to lockout. 500 lbs a new PB. 500 was my goal by July 1 for a conventional pull. I have a week.
It’s been awhile since I’ve posted. Ended up taking a break in May and have slowly been building back up. Next week I’ll try pulling conventional again.
Next stop is 600 by January 1,2022 And then 700 at least once in my life.
This is so awesome!!! Way to keep pushing, and I echo Jenna. I am so looking forward to see you hit your goals!0 -
Slowly working my way back. Squats were a little better today. No crying on the bar😂
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DancingMoosie wrote: »Slowly working my way back. Squats were a little better today. No crying on the bar😂
It's been so long since I squat, I feel like I'll be back at square one. 😭 You're putting in the work and doing great! ❤️0 -
So, I am trying to get back into lifting. I think my hip is better. I've still been doing my pull ups and added pushups into the mix. I am at almost 3 for narrow grip pullups and almost 2 for wide.
This is my regular band assisted routine.
3 narrow... 2 wide... 1 wide slow neg... 1 narrow slow neg... 2 narrow.6 -
Today I did some gizmo I’ve named The Devil’s Blade.
I will not lie. This thing whipped my *kitten*. You wouldn’t believe such an insignificant looking thing could be so damn punishing. These were super slow reps, too.
And holy cow, I didn’t realize I was that grey. 😲
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Hit the weights again. Squats were much better. My mind/body was not playing tricks today! Just in time to take another week or 2 off 🤦
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I have managed to do three lifting sessions this week! One more day and I finished week one of an 8 wk program my friend tailored for me.
Here's a quick snapshot of today's work...
Pin press, Incline press, face pulls, tricep pullovers, skull crushers, reverse (banded) curls behind the head presses.7 -
KickassAmazon76 wrote: »I have managed to do three lifting sessions this week! One more day and I finished week one of an 8 wk program my friend tailored for me.
Here's a quick snapshot of today's work...
Pin press, Incline press, face pulls, tricep pullovers, skull crushers, reverse (banded) curls behind the head presses.
Awesome as always, S.2 -
springlering62 wrote: »Today I did some gizmo I’ve named The Devil’s Blade.
I will not lie. This thing whipped my *kitten*. You wouldn’t believe such an insignificant looking thing could be so damn punishing. These were super slow reps, too.
And holy cow, I didn’t realize I was that grey. 😲
Your arm definition is epic! You look strong and lean!0
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