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DLP gets Fit(ter) 2018

Discussion in 'Real Life Discussion' started by Jjf88, Jan 13, 2018.

  1. Eilyfe

    Eilyfe Minister of Magic

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    The lifting is still going strong and I'm loving it. Interesting side benefit is that my overall fitness seems to have increased as well. I usually run one mile on the treadmill to warm up for the strength part (and do that 3x/week). At the start I could barely run 2 minutes without having to switch to walking. Three months later and I've gone from a 16 minute mile alternating running and walking, to a 10 minute mile of pure running.

    A few weeks ago I started doing some cardio separate from lifting and yesterday I ran 30 minutes without pausing for the first time. I've got to say, I'm in the best shape of my life right now. I really enjoy being able to just run without feeling like shit.

    My time in Canada is coming to an end. I'll def sign up for a gym once I'm back in Germany though. I think I'm starting to see slight improvements in the mirror as well.

    All around good feeling. And I'm starting to feel a bit lazy on my off days.
     
  2. Collinsworth

    Collinsworth Third Year

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    @Eilyfe, if you're doing a cardio routine like running for thirty minutes straight, I would recommend that you do cardio after lifting instead of using it as a warm-up. This way, you use your glycogen stores while lifting (better muscular explosion and continuous strength) and after that, as the glycogen is depleted, cardio will have a better effect at burning fat.
     
  3. Eilyfe

    Eilyfe Minister of Magic

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    Slight misunderstanding. I only run a mile to warm up for lifting. I do that on Monday, Wednesday, and Friday. Three weeks ago I started going to the gym on Saturday too, making that my cardio day. That's where I did the thirty minutes.
     
  4. Paranoid Android

    Paranoid Android Professor

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    Anyone have experience recovering, and preventing, from shin splints.

    One of my fitness goals of the year was to improve my cardio to a reasonable level. In service of which I started running 4ks daily since the new year. This was my typical distance back in Highschool so I didn’t think much of it. But about three weeks ago I completely screwed my legs. I couldn’t even walk for the pain towards the end. So I’ve substituted swimming but i’m Hoping to get back into it.
     
  5. Oz

    Oz For Zombie. Moderator DLP Supporter

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    2 things: make sure you have decent running shoes, and I do mean running shoes. And don't run every single day. 4km isn't super far but going from (I assume) not running at all to running 4km every single day is a bit much. Take a day or 2 break between runs.

    Also you're gonna plateau and stop getting much benefit if you do the exact same run every time (and if you just want to reach a particular level of cardio fitness and maintain that, maybe that's fine). Vary up the distance, speed, surfaces you run on. If you want to work on speed, look at intervals, hill sprints and fartlek runs. If you want to build up endurance, throw in a long (but much slower) run once a week and try build up the distance.
     
  6. Paranoid Android

    Paranoid Android Professor

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    Any particular brand known as good? I’ve been using Nikes, the ones sold as runners not the fashion sneakers, but I feel like they haven’t been exactly doing wonders for my stride.

    I had been planning on focusing on increasing the time of the distance. But I’m guessing I’d be better off splitting the session into interval training some days and the long run?
     
  7. Solfege

    Solfege Headmaster DLP Supporter

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    Runnersworld publishes a yearly review of sneakers. You can look and track down past seasons' iterations.

    The typical advice is to increase weekly distance by no more than 10%. For speed work I've found that establishing a distance base is helpful. Interval sessions are much better with endurance to hold up to the intensity. The daily mileage matters less than the weekly count, and when trying to establish endurance (as you are beginning) keeping it at a relaxed pace is much better than forcing the stride. The body will find its efficiencies over time, but only if you let it.

    My recollection of high school running is first to get the distance, so perhaps one or two months taking up weekly mileage, and then separating off into 2-3 interval workouts a week.
     
  8. Stenstyren

    Stenstyren Professor

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    Try to go to a shop that has a treadmill and salespeople that know what they are doing if you have any like that in your area. There's no such thing as a shoe that is good for everyone. Will be a bit more expensive but you will be very thankful!
     
  9. wox2d

    wox2d Fourth Year

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    If anyone wants some motivation:

    cavill_buff_crop.jpg

    Seeing Henry Cavill get even MORE jacked makes me want to disappear into a cave for eight months and then come out fucking jacked as shit.
     
  10. Eilyfe

    Eilyfe Minister of Magic

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    Just noticed that there's an insane carry-over from dips to push ups. About a month ago, whenever I was doing diamond push ups, (no matter if a real diamond or hands close together), I could only do maybe 2 before my wrists started to hurt, even with tucked elbows and everything.

    Then I introduced dips into my routine (for now resistance band supported), and 4 weeks later, I can suddenly do 3x8 diamond push ups, no sweat and no wrist pain. I'm pretty stoked about that.
     
    Last edited: Feb 11, 2019
  11. Imariel

    Imariel Headmaster DLP Supporter

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    I feel like that's one of the main benefits of working without machines generally. You end up strengthening joints and other areas that support the proper movement as a byproduct. To be fair you also risk not doing the exercises correctly but that's another issue :^)

    Either way, always nice to hear people progress!
     
  12. Oz

    Oz For Zombie. Moderator DLP Supporter

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    I had meant to reply to you ages ago and never got around to it, my b. I've been running in Asics GT-2000 6's for the last year and a half. On my 4th pair with no issues, but I've had good experiences with Saucony and Mizuno shoes as well.

    Everyone's feet are different though, so I'll second Stenstyren's recommendation to go to a specialty running store. They'll have you run up and down a track or on a treadmill and record your gait. Terrain and climate play a role in the shoe you'll want as well, they can cater suggestions to that stuff as well.

    Everyone has different time commitments so it's hard to make definite suggestions but to build endurance as a beginner, the most important things in my experience were:

    1. Rest. No matter what you hear, gains happen in bed. Getting enough quality sleep is probably the most important thing you can do for your physical and mental health and fitness. So sleep. And take rest days where you don't do any running, especially the day after a long run.

    2. A long, slow run no more than once a week. It might feel like you're going painfully slow but you're probably still going too fast. The aim in the beginning is to increase the amount of time you spend running to condition your body for it, more than to run insane distances. That can come later if you're so inclined.

    3. One or two faster but shorter runs a week. Say your last long run was an hour long and you ran at 9:30/mile pace (for a total of 6.3 miles), maybe these runs you run at 8:30/mile pace for half an hour (that's about 3.5 miles). Once you get a few weeks in you can play around with the structure of these. Maybe for one of them alternate between hill repeats or intervals one week and fartlek runs the next.

    4. Some kind of strength training once or twice a week. You don't have to overdo it, but the stronger you are the less likely you are to injure yourself.

    The long runs build your endurance, and the short ones build speed. As you build up your speed with your short runs, you'll naturally find the pace of your long runs goes up as well. As an example, I ran 21.1km (a half marathon) in training last July in 2:24:48. Two months later I ran a (hillier) 24km training run in 2:28:49. In 2 months I brought my running pace in a long run from 6:51/km to 6:12/km, and it was just from doing what I described above. This came out a lot more long-winded than I wanted but I hope it's helpful.
     
  13. Eilyfe

    Eilyfe Minister of Magic

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    Think I might have overdone it with running :/

    I'm getting some pain in the front side of my hip when running more than 2 1/2 km. It wasn't too bothersome and usually gone the next day, but not anymore. The pain can be reliably reproduced by lifting my knee above a certain height.

    I'll stop running for a week or so (going for walks instead) and start stretching my hip flexors, etc., before slowly upping the mileage again. Hopefully that'll help.
     
  14. Peteks

    Peteks Order Member

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    Injured my knee playing basketball about a month ago. As I couldn't avoid walking afterwards I jacked up my back from the irregular gait. Been a fucking nightmare of stretching and corrective exercise to get both functioning without pain, but it felt fucking amazing to be able to deadlift heavy again. Injuries (even if not serious) fucking suck, especially when they happen while you have a good routine going with your exercise.
     
  15. Atlas

    Atlas First Year

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    Soooooo

    Haven't given an update in a while now, 4 weeks ago I quit bulking, got to some decent strenth levels:
    Bench 95 kg
    Squat 125kg
    Deadlift 145kg
    So now I've been in a cutting fase for about 2 weeks actually, and I think it's going great.
    I'm also introducing more cardio because I'm participating in a Strong Viking coming June.
    If I like it, then I'm going to add more obstacle focused things to my routine.
     
  16. Jarizok

    Jarizok Professor

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    I require aid.

    I'm also doing a Strong Viking come June with a buddy, but I... Let's say I do not as of yet have decent strength levels.

    I have 12 weeks to get into shape for a 13k obstacle run from scratch. I have a little jogging route of 2-3k that I can do right now (I just tested it and I kinda made it) and I have zero gym experience. I've made a schedule to track my progress through the 12 weeks, but I'm not sure what's reasonable to expect and I also don't know what I should be doing in the gym to just 'get in shape' allround. I'm not too worried about losing weight, I just want to put on some muscle and get some stamina back.

    Any beginners tips anyone?
     
  17. Jjf88

    Jjf88 Auror

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    If you can Squat, Bench and Deadlift to a good degree, following a simple plan like 5,3,1 will be fine. It's enough volume to progress with intesnity upping each week whilst still being something you can recover from.

    However if you have zero gym experience, you're playing a dangerous game. Best you just focus on getting good at the 3 main lifts for the next 12 weeks then focus on training but if you're super determined...Trapbar deadlift 2x per week with a low hip and high hip position, leg press as a complement, bench press 2-3x per week, rows and pulldowns each session of varying rep ranges (6-10, 8-12) for around 10 sets per week for all muscle groups.
     
  18. Solfege

    Solfege Headmaster DLP Supporter

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    Looking into the event I'd qualify that as a beginner the strength won't help you as much as endurance will. Try working the basics with just the bar on a larger set-rep scheme, 6 sets of 8 reps is a good spot.

    Ideally you'd want to target a level of strength-endurance, by which I mean the ability to do strength feats over extended periods of time instead of the short spurts that a pure strength routine would focus on. But as a beginner, sustained work with the bar on the three main lifts, learning to coordinate your entire body and work with muscles you've forgotten existed, is where you'll benefit most.

    Also if anyone wants some motivation:
     
    Last edited: Mar 22, 2019
  19. Samuel Black

    Samuel Black Minister of Magic

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    Soooo... I'm actually going to disagree with this. Not all of it, just a few things in general that I take issue with. I think, unless you are interested in actually competing in powerlifting, getting good at the big 3 is a waste of time, and actually counterproductive. The big 3 can all be replaced by a variation of some kind, and it'll be less stressful on your joints, and if all you are wanting is to be physically fit, instead of being as strong as you can be at the big 3 in a competition, that's what you should do in my opinion.

    Things like front squats, flat and incline dumbell press, cable and machine work, trap bar deadlifts, lunges, etc. In addition to that, I would do a ton of medicine ball work, jumps, sprints, sled drags and pulls, etc. Basically just a ton of general physical preparedness
     
  20. Solfege

    Solfege Headmaster DLP Supporter

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    This stuff is great, really appropriate for obstacle courses, if you @Jarizok have a mind to schedule it. That being said, what qualifies "getting good" for the big 3? All athletes specialise, but they also all squat to some degree. A basketball player doesn't need a 400lb squat, but he'll be putting out standard weekly sessions for 175lbs or however much.

    Don't think it'd hurt a beginner much to do the three, since it's mostly coordination. There are benefits to what can be done in a 12 week session. Unless it's too complex for the particular person to figure out, or there's some other sport-specific reason. A fighter would definitely prefer front squats over back squats, power jerking over benching, and cardio deadlift sets over maximal pulls.
     
    Last edited: Mar 23, 2019
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