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Started By
Message
re: Gym baws - program recommendation
Posted on 11/21/16 at 11:20 pm to lsucoonass
Posted on 11/21/16 at 11:20 pm to lsucoonass
Haha well that was 10 years ago. I'm back to 180 and cisgender
0
Posted on 11/21/16 at 11:21 pm to TDcline
I'm currently at 225 and had disc herniation(sciatica) surgery 2 months ago. It didn't work.
Am I pretty much fricked when it comes to exercise?
Am I pretty much fricked when it comes to exercise?
Posted on 11/21/16 at 11:23 pm to lsucoonass
The specific goals would be squatting in the 3 plate club again, deadlifting in the 4, cleaning well in the mid 2's, running somewhere between a 4.5 and 4.7 40. Weight wise 215ish I care less about the number and appearance, more about getting the springs and power back.
This post was edited on 11/21/16 at 11:34 pm
Posted on 11/21/16 at 11:30 pm to jcaz
No you aren't
Will there be precautions sure.
What you need is an orthopedic doctor who believes in exercise and can find a damn good pt with a strength training background that your insurance may cover for pt if you need it
Will there be precautions sure.
What you need is an orthopedic doctor who believes in exercise and can find a damn good pt with a strength training background that your insurance may cover for pt if you need it
Posted on 11/21/16 at 11:38 pm to themasterpater
A basic cookie cutter program would be something like this:
Cores 3x10 aux 2x12
Cores 4x8 aux 2x12
Cores 5x5 aux 3x10
Cores 6x3 aux 3x10
Cores would be your cleans (hang or power), squats, deadlifts, bench, snatch
Aux would be your lunges, split squats, rows (all of them) presses (all of them), lats, curls/tris.
3 or 4 day split based on preference and incorporating plyos, sprints, distance and abs
Cores 3x10 aux 2x12
Cores 4x8 aux 2x12
Cores 5x5 aux 3x10
Cores 6x3 aux 3x10
Cores would be your cleans (hang or power), squats, deadlifts, bench, snatch
Aux would be your lunges, split squats, rows (all of them) presses (all of them), lats, curls/tris.
3 or 4 day split based on preference and incorporating plyos, sprints, distance and abs
Posted on 11/21/16 at 11:38 pm to themasterpater
Well shite man,
If that's the goal, a lot of people will absolutely downvote the shite out of this but you should look into crossfit.
But if you can find a powerlifting gym that lets you do your own thing then do that. Powerlifting, sprints, and add some cardio a couple days a week.
^^^ above seems pretty solid also
If that's the goal, a lot of people will absolutely downvote the shite out of this but you should look into crossfit.
But if you can find a powerlifting gym that lets you do your own thing then do that. Powerlifting, sprints, and add some cardio a couple days a week.
^^^ above seems pretty solid also
This post was edited on 11/21/16 at 11:40 pm
Posted on 11/21/16 at 11:40 pm to TDcline
quote:
crossfit
Not a bad idea for your active rest breaks after testing
Posted on 11/21/16 at 11:41 pm to TDcline
I love the idea of crossfit. The only turnoff are price, and high injury rate associated with them. The price I could get over if the coaches actually know their shite, and are cognizant of dealing with injuries.
Posted on 11/21/16 at 11:47 pm to themasterpater
I've been doing crossfit for 6 years since I've left the military. Yes, the price is stupid. The injury stuff is blown way out of proportion. I have never been injured. Just a suggestion
Posted on 11/21/16 at 11:48 pm to themasterpater
Injuries from cross fit come from the bs like swinging kipping pull ups and other rapid extreme changes of directional force for repetition avoid those at all costs
Posted on 11/21/16 at 11:57 pm to TDcline
I appreciate the suggestion. How good of a job did they do in teaching you the movements? Any other benefits you can think of for crossfit?
Posted on 11/22/16 at 12:07 am to themasterpater
I had a background in Olympic lifting so the movements weren't an issue. I have a coupe friends of mine who were in Incredible shape during the military and had let themselves go since being out due to boredom. Talked both of them into getting i to CF. One had lost 40 pounds and inspired him to go to law school. The other has lost over 30 pounds. It's just less monotonous than the general day to day stuff. Just don't buy into the culty stuff and start doing handstands everywhere. There are definitely some douchebags but also some really cool people too. Plus, some of the girls' asses are absolutely incredible.
This post was edited on 11/22/16 at 12:08 am
Posted on 11/22/16 at 12:15 am to TDcline
Yeah I could see the benefit behind just showing up, busting arse at the WOD, and having a group of workout partners. While I'm not a beginner I'd want to approach it that way.
Posted on 11/22/16 at 12:21 am to themasterpater
quote:
running somewhere between a 4.5 and 4.7 40.
why do you need to do this? Just curious
Posted on 11/22/16 at 12:27 am to tigerbait17
I don't need to do that, but the ability to do that, and fitness level required of that is what I'm seeking.
Posted on 11/22/16 at 12:31 am to themasterpater
Posted on 11/22/16 at 12:32 am to themasterpater
quote:
I don't need to do that, but the ability to do that, and fitness level required of that is what I'm seeking.
Like I said im just curious. Good luck baw
Posted on 11/22/16 at 12:42 am to TDcline
quote:
Completely cut out sugar. Cut out carbs as much as you can.
Are you fricking stupid or a female who sells advocate?
This post was edited on 11/22/16 at 12:42 am
Posted on 11/22/16 at 12:51 am to tigerbait17
Thanks
Posted on 11/22/16 at 12:52 am to GeorgeTheGreek
Actually makes a lot of sense.
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