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Heart Attack
Had a heart attack this past Saturday. Two, actually. Ridiculously painful events. Got 3 stents in the big arteries (85% blocked) and one angioplasty in a smaller one (100% blocked, this one caused the heart attack). All things considered, I got lucky for a couple reasons: 1. The completely clogged small artery caused the…
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Heart rate monitor that always displays heart rate
So I bought a Fitbit surge because I wanted a heart rate monitor and it seemed cool. Problem is it defaults to a clock and there is no way to default it to the HR. So I got the Charge HR and it will default to the HR display but the dang thing only stays on for 5 seconds. Got irritating very fast to hit the button all the…
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Anyone ride a Felt Road Bike?
Local shop carries them and I want to buy local for the fitting and service. They carry Felt road bikes which look to be priced right @ $1300 for full carbon fiber or $1100 for Al+CF with Shimano 105 running gear. Appreciate any feedback on Felt. Thanks, Tom
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Less than 20 minute 5k, what's it take?
I reached my initial goal of <24 minute 5k today (23:48). I have my first race this Saturday and would like to break 23 minutes. So what's next? The running is impacting my power lifting to the point where I am not making any progress on the powerlifting, but I am hooked on this quest for faster so I am willing to let the…
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<24 min 5k training
Would it be reasonable to set a goal to get to a sub 24 minute 5k time in 5 weeks? I'm at 28:39 now (just started running for 5k) and I simply plan to subtract 1 min / week. My speed / interval training is done at a 7:30 pace which puts me at a 23:15 5k time. I do a 3 day / week training schedule that has 1 day speed /…
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13.1
I've got an itch to just go out and run 13.1 miles. Done a lot of 5k runs, a couple of 10k and today was supposed to be a 5k that turned into a very enjoyable 10k. Should I just keep going until I'm done or is that folly for injury? I think I have 13.1 in the tank and would love to just do it. Thoughts are welcome. fixed…
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Knee sleeves and compression shorts
I have been wearing my 7mm Rehband powerlifting knee sleeves while doing this 5k thing. Feel great for the support and the warmth. But they weigh about 5 lbs each at the end of the run. Between that and my 2mm Rehband compression shorts that don't wick, I must be carrying an extra 2-3 lbs of sweat around. Anyone recommend…
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Is strength training cardio?
N=1, so take it with a grain of sugar. I was curious to see what kind of cardiovascular shape I was in after 1.5 years of doing just strength training. So I jumped right in and did a 5k last Wednesday in 33:40. Did another one Saturday in 31:10. Another one Tuesday in 33:20. Decided to try a 10k today and did that in…
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Weight follows 7 day trailing average net calories
I track a lot of data in excel and noticed an interesting trend. My daily weight tracks very closely to what I have eaten over the last 7 days, not necessarily the last day. Fascinating.
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LBM and strength
Just got my latest BodPod done and once again, it says I have 156 lbs of LBM. I get a BodPod done every 3 month or so. What is interesting is that my LBM has been 156 lbs +- .7 lbs since the first one I had done in Feb 2013. My weight has gone from 185 to 205 (bulk) and now back to 193 and dropping (cut). LBM is always…
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Protocol for running topless outside
Probably not allowed for females but the sun is out, I feel like running and I need some vitamin D. So I'm going to run outside without a shirt. Is that frowned upon?
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Running outside vs. treadmill
First run outside. 5k. 30 minutes. Loved everything about it. Sun. Not bored. More challenging. Had trouble initially with pace (running too fast) but RunKeeper helped me out. Seemed to settle into a pace a lot quicker than the treadmill. Mild hills are nice. Wind was nice. Time went MUCH faster. Simple things like jumping…
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2.5x Bodyweight lifts
We had a thread on the 1,000 lbs club, but that seemed to favor the heavier lifters and males. Post here if you can lift 2.5x your bodyweight in any lift. If you weigh more, you have to lift more. I am close on deadlift at 480 but not quite there (2.4x) I'll be there next month. So let's see those body weight numbers. Tom
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Cheat day has to go
I have always had a cheat day every Saturday for the last 2 1/2 years. Epic cheat days were 6,000+ calorie events. Normal ones were 4,500. Never had an issue losing weight because my non cheat days were at 1500 net calories average. I thought I had outsmarted the system, but the weekly average always came out to about TDEE…
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Newbie gainz (I love data)
Started lifting March 2013. No prior lifting, at least not in the last 25 years. Here's the data: First Year Start End Change Total 570 1000 430 Squat 185 315 130 Bench 155 245 90 DL 205 440 235 OHP 70 155 85 Last 6 months (last 3 months has been a cut) Start End Change Total 1000 1100 100 Squat 315 370 55 Bench 245 250 5…
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Max deadlift and 24 min 5k
So I ran a 5k Wednesday just to see if I could. 33:20. Felt really good and now I may be hooked. More from the perspective of how fast can I go vs. Just running. Now I want to do 24 minutes. Then 21. But I'm training for powerlifting meets right now. Maybe I'll just do one 5k a week and chop a minute off each week. That…
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Found my limits
I am always curious about how far I can push the limits so I did a low net calorie experiment. For the last 10 days, my avg net calories has been 1700 / day. My TDEE is around 2700. So I was at 1,000 cal / day deficit for 10 days with no rest days. I ran every day, lifted heavy every other day. Everything was going OK but…
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Anyone using a multi-grip / swiss bar
Thinking about getting one from Rogue to ease the shoulder stress on volume work: Either that or try some of these: Appreciate your thoughts. Tom
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1000.0
Thought I would make one of these and put in on my truck.
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Longevity Test
So, can you do this? http://www.rd.com/health/wellness/longevity-test/ Sit. Stand. Repeat. The trick: You can’t use your hands. This deceptively simple measure of flexibility and strength can predict who will live longer, according to a study by Brazilian physician Claudio Gil Araújo. The study came about when Dr. Araújo…
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Sumo DL and grip
I'm a moderate width sumo deadlifter. Feet aren't at the plates, they sit right under the PL marks (32" spread). When I pull, my hands naturally go right at the inside edge of the outside knurl, so I am grabbing smooth bar. I can spread my hands and hit the knurl but now my arms aren't exactly vertical and that effects my…
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Advice on openers and progression
Been posting this on my home page, but wanted quick input from everyone here, too. Meet is 3 May. Finishing up my 3 week (of 5/3/1) this week. I feel strong. In Maintenance right now. Close to meet weight (200 vs 198.4) Plan to hit my openers next week and then rest for a week. All 1RM's were tested 1 month ago and are…
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5k training vs. weight training
I was doing my warmup on the treadmill and found myself running at a 6.4 min mile pace for 3 minutes and it felt pretty good. I found that odd since I haven't run for 3 minutes straight in over a year. Just not something I do. I kindof liked it. That got me thinking. How long would it take to train a non-runner to run a 5k…
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Anyone using chains?
Just picked up 80lbs worth at Harbor Freight. Just did an empty bar as it's rest day, but I really like the concept. Can't wait to put them to use on squat and bench. Tom
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New to Powerlifting meets Advice Please
Sara, hope you don't mind if I start this thread. I am trying to pick my first meet and wanted advice on my approach. Plus all the FAQ stuff. I figured I would just watch the first one. Then compete. We seem to be blessed here in the Cincinnati area as there are a LOT of meets within 2 hours. Here's what I am looking at:…
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Split training
I've been doing 5/3/1 for 9 months now. Because I travel M-Th every week, I get 3 days at home to lift: Fri-Sun. I usually do a a 3 day spilt: Fri - Squat Sat - Bench Sun - Deadlift + OHP At the end, I am pretty beat. Would I be better off with a 2 day split with a 24 hour rest? Fri - Bench + Squat Sat - rest Sun -…
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Periodization within 5/3/1
I just finished reading Mark Rippetoe's book Practical Programming for Strength Training. I found the Texas Method fascinating. Mon = volume = upset homeostasis to induce change. Wed = lower volume, moderate weight, Fri = work up to heavy singles. His thought is Fri is the most important day and Monday's work leads to…
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March Breathing Challenge
Listen to Machine Head. Breathe in, breathe out. Report back only if you are unsuccessful. Proxy reports are fine.
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Aches and pains: is it because I'm old?
I've finally got my shoulders 90% healed and my bench and OHP are going up again. That makes me happy. But now I have started to get a twinge in my left hip (feels a lot like the tendinitis I had in my shoulders) and my lower back has a dull ache. I can work with it if I warm up properly and foam roll before I start…
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Best ab exercise? Rack Pulls
I was having trouble with my grip on deadlift so I decided to do some rack pulls and hold them at lockout for 5 seconds. That worked really well and I managed to pull and hold 545 lbs and hold it for 5 seconds (I had failed at 405 last week). Not sure rack pulls helped anything else but it was fun putting on all those…
