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holocaust bloopers posted:Yea, it's all splitting hairs. I'd much rather go for a max pull than a squat. A 300 something pound barbell on my back is like a big "haha gently caress you." It's a constant reminder that yea you gotta squat down and then go right back up with this bitch. A deadlift has that initial pull and the, "lol it's not moving" anxiety. The bench press is fun because the risk of atomizing your sternum is ever present. One day I'm going to try the widowmaker. 
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Jul 30, 2014 19:49
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I ate like 30 wings last night. Today I could feel the protein coursing through my veins while I benched. BEEFCAAAAKE!
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Aug 1, 2014 01:55
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vulturesrow posted:I ate like 30 wings last night. Today I could feel the protein coursing through my veins while I benched. BEEFCAAAAKE! 
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Aug 1, 2014 03:04
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I tripped over a 425# barbell tonight, and accidentally deadlifted it for 17 reps. Rack your poo poo, assholes! elite_garbage_man fucked around with this message at 05:47 on Aug 1, 2014 |
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Aug 1, 2014 05:34
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17 reps all at once? At 425? 
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Aug 1, 2014 08:40
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Whip Slagcheek posted:17 reps all at once? At 425? This is way more impressive http://www.youtube.com/watch?v=MBwOQ8fz6s4
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Aug 1, 2014 09:18
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Yeah I didn't even stop to adjust my grip or catch my breath until the 11th or 12th rep. VTEC was kickin in like crazy. One of the gyms I go to switched their open hours so I didn't get to flip tractor tires around or do another weak-strongman type stuff. Instead, I went for a 4 mile ruck with a 38# pack at a leisurely pace. The goal was just to get used to being under a pack again and not to worry about speed. Still finished in an hour and feel pretty good over all. Next week I'm going to do 2x1 mile intervals to start getting my rucking speed back up to par.
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Aug 4, 2014 06:20
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normal warmup/stretch routine for 20 mins worked on double unders for a bit 15 minute amrap of 16x kb snatches @ 35# 400m run got 5 rounds total 5 minute rest then 40x tire flips @ 300# 3 min rest 30x kb swings @ 70# 3min rest 20 hang power cleans @ 75# 3 min rest 6x rds of: 25yd sled sprint @ 135# 25yd farmer carry @ 106# 25 yd jog 1 min rest between attempts 3 min rest 4rds of: 5x strict pullups 10x box dips 15x pushups 20x situps 3x shoulder mobility drills w/ 10# dbs 30 sec rest between rounds.
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Aug 5, 2014 05:21
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Did SS and adjusted my warm-ups with this website, it was press day and I loving stalled on my last two reps on my 95 lbs working set. I'll see in Friday if I have to reset my press, it loving sucks. Also did no-gi BJJ today, im going to be sore as gently caress tomorrow.
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Aug 5, 2014 05:41
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ElMaligno posted:Did SS and adjusted my warm-ups with this website, it was press day and I loving stalled on my last two reps on my 95 lbs working set. I'll see in Friday if I have to reset my press, it loving sucks. Bench or overhead? Can you describe your form in a few sentences? Was helping a mate get into lifting a few months ago and had the same thing happen, maintaining a proper arch on the bench and keeping glutes and legs stable during OHP fixed him pretty quick. BJJ is awesome, the occasional feeling of not being able to move your neck comfortably for a day or two makes you feel like a robot.
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Aug 5, 2014 05:47
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How do you guys feel about the more "fad" workouts? Looking at you, kettlebells. Never really understood the point of them when you have dumbells. Plus it seems people are always doing the same weight for long periods of time. Anyways, since I've been kind of doing my own thing I've been looking at more, and I hate to use this word, "functional," workouts. But mostly doing compound lift poo poo. My schedule is too inconsistent right now to get on a proper program. What I'm getting at is does anyone do the dumbell/kettlebell uh...clean and press? https://www.youtube.com/watch?v=OBdLqutTTmM I guess this but faster and more smooth with less weight. I see this guy is doing them two handed but I was looking at the single arm https://www.youtube.com/watch?v=2YedyLmkDRE Anyone do these or any kind of variation? What set/rep should I be looking at? 3-4 sets of 6-10 reps? Nostalgia4Dogges fucked around with this message at 05:57 on Aug 5, 2014 |
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Aug 5, 2014 05:53
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Click Beelay posted:Bench or overhead? Can you describe your form in a few sentences? Was helping a mate get into lifting a few months ago and had the same thing happen, maintaining a proper arch on the bench and keeping glutes and legs stable during OHP fixed him pretty quick. Overhead, I go with a bit wide grip, stand up strait, shallow hip-trust, push bar up, shudder shoulders and do everything in reverse. I caught myself not moving the bars in a straight line and not shuddering my shoulders. My shoulders just refused to move that bar two more times.
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Aug 5, 2014 05:56
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ElMaligno posted:Overhead, I go with a bit wide grip, stand up strait, shallow hip-trust, push bar up, shudder shoulders and do everything in reverse. I found the press to be the hardest workout to gain in with SS. No shame in using 1.25 lb plates to micro load with that exercise. Felt pretty beast when I was throwing up 45s on each side  You can argue form all day and I think rippetoe even advocates different types of forms. But this is the one I follow and I felt it helped. I'd say 8/10 people do Military press wrong in the gym. And for some reason it seems no one ever does them regardless. And just a little side tidbit and I forgot where I read it or watched it but I guess how people measure dick sizes talking about how much they bench now back in the day it was "hey bro what do you press?" https://www.youtube.com/watch?v=SAXPJ3PfdyY Notice the exaggerated head movement forward when the bar passes (close to your face as possible) and sort of squeeze at the top and how far you lower it. Things you never see anyone do. Valsalva maneuver is really important on this one. My traps got decently big doing SS and I think it was from this. Nostalgia4Dogges fucked around with this message at 06:00 on Aug 5, 2014 |
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Aug 5, 2014 05:57
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ElMaligno posted:Overhead, I go with a bit wide grip, stand up strait, shallow hip-trust, push bar up, shudder shoulders and do everything in reverse. Could be similar to the fucky shoulders I got a while back from being overconfident with the previous week's working weight, that Christoff and elite helped with (dudes seem to know their poo poo so listen to them before anything I say). If so, an extra couple minutes on shoulder/back stretches before and after, and a couple extra sets of light lats and delts accessory work cleared it up. e; Christoff posted:..1.25 lb plates to micro load with that exercise... Very much this, especially when starting out.
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Aug 5, 2014 06:05
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I tweaked my shoulder 4 years ago doing bench (lovely form on my part, flared elbows) and it was a sharp pain for months. Regardless of the exercise if there's any pressing motion and even if I do the individual exercise warmup I'll always grab a 10lb dumbell or so and just bring it to the chest and out laterally on a horizontal line for high reps. Also I forgot to mention and in case you didn't already know you want to try the same weight twice with SS before resetting 8-10%. I think I reset Military press the most out of all the workouts in SS. But yeah seriously get some 1.25 lb plates. Especially for press and bench. People might look at you funny but gently caress it. They're extremely overpriced, for some reason, just shop around. I got mine off a 3rd party on amazon for $18 shipped I think. Nostalgia4Dogges fucked around with this message at 06:14 on Aug 5, 2014 |
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Aug 5, 2014 06:11
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OHP tends to progress pretty slowly. Definitely agree that you will end up resetting it a lot as you progress with SS. Christoff's description of the form is pretty much how I do it. If you really don't want to spend money on microplates I'm pretty sure there are some DIY ways out there of making your own. You could also try bat weights, I think I read that in Wendler's book but I don't know how much they cost. Also about the press having once been the penis measuring contest. It used to be a competition lift in powerlifting but it was hard to judge and guys were getting ridiculous with the amount of leaning back they were doing to generate more power. But yeah its a tough lift, I hate it the most I think. A lot of that has to with my long arms so I tend to wear out more quickly doing them. The flip side of it is also like Christoff said, they will add some serious muscle mass, especially if you are doing any assistance work (big fan of dips myself).
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Aug 6, 2014 07:32
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OHP is good for getting that no-neck look. I screwed up my left shoulder 2 summers ago between OHP, bench and always sleeping on my left side. I had to take the whole summer off from lifting 'heavy'. It sucked pretty bad because I was sure I tore my labrum(which is difficult to recover from) and it hurt to do anything other than like leg press. Warming up/prehab(ylls always mention diesel crew) are pretty important once you start moving heavier weights.
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Aug 6, 2014 09:15
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MassivelyBuckNegro posted:OHP is good for getting that no-neck look. I like heavy rear end farmer carries for that. Behind the neck press--push or strict--works well for that. I'm two weeks back into squatting. Just building up to my old weights with a lot of volume. The SituAsian posted:More bulking gone terribly wrong
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Aug 6, 2014 21:03
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I remember reading something that behind the neck anything (pull downs, pull ups, press) is really bad for your shoulders. I did do a routine for a bit that involved, and the name of the exercise (bodybuilder it was named after) escapes me, where you do a short OHP then graze it back over your head as close as possible and then go down then do it behind the neck and go back and forth
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Aug 6, 2014 21:26
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Anything behind the neck is a greater risk. Just cut the weights down and keep the reps low.
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Aug 6, 2014 21:38
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holocaust bloopers posted:I like heavy rear end farmer carries for that. Behind the neck press--push or strict--works well for that. Shrugs are good plus you feel strong because its not hard to do 3+ plates. Any clean movement because doing oly lifts makes you look cool.
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Aug 7, 2014 05:10
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MassivelyBuckNegro posted:Shrugs are good plus you feel strong because its not hard to do 3+ plates. Any clean movement because doing oly lifts makes you look cool. The awesome thing about cleans is how much of an effect they have on your athleticism. I try to play pickup basketball a couple times a week and there is a definite difference between when I'm regularly doing cleans and when I'm not.
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Aug 7, 2014 07:25
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Brought the pain storm yet again today squated 355 for 17 reps wish my bench was like this hahahaha
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Aug 9, 2014 02:39
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Finished my first 5/3/1 cycle today. Pretty happy with it. The last week was tougher than it seemed it would be. Next cycle I'm going to hit the assistance work a little harder now that I'm back in the swing of things. Probably won't even test my 1RM on any of the lifts. Just going to increase the estimate an appropriate amount for each lift. I figure as long as I can keep completing all the sets I'm making progress. Definitely feeling stronger and starting to lean out even with not watching my diet that closely.
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Aug 9, 2014 06:26
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I wouldn't bother testing 1rm often, unless you're training for a competition where that's an actual event. If you're just trying to get strong, rep prs are a great way to measure progress and avoid injury. They aren't always accurate for a true 1rm, due to the fact that pouring everything you've got into one lift and doing a set for reps requires different approaches, but they are pretty telling when it comes to strength and conditioning improvements for your average weight lifter. Doing 5/3/1 consistently will give you a good idea of your progress, as long as you keep your sets logged. For example, I know during my last week of benching I could barely hit 225 back in January, and mid cycle this time I hit 245 for 6, and failed on my 7th rep attempt. My squat was only 315 for 11, and I did 355 for 17 like a drat mad man. My dead lift has exploded along with my squat too. I haven't done a true 1rm attempt since about new years 2013 or 2012 since I don't participate in competitions. I do know that I'm significantly stronger though just by the weight and reps I'm pushing when compared to my older numbers. Assistance work is key, and will open the doors to greater progress in your main lifts. Always do assistance work. Whether it's stuff that focuses on strength and explosiveness in your main lifts or traditional body building lifts. Preferably both as it'll help your overall strength immensely. elite_garbage_man fucked around with this message at 09:57 on Aug 9, 2014 |
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Aug 9, 2014 06:58
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Any recommendations on assistance work? Pretty limited on equipment since I use my garage. In addition to barbell, plates, and flat bench I have a spin bike, dip station, and treadmill.
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Aug 9, 2014 16:52
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pullups, curls, dips, rows
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Aug 9, 2014 17:08
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Does the dip station have a pull up bar? Weighted pull ups and dips go a long way
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Aug 9, 2014 17:26
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Christoff posted:Does the dip station have a pull up bar? Weighted pull ups and dips go a long way No it doesn't have a pullup bar.
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Aug 9, 2014 18:00
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Since space is tight, get yourself a pair of resistance bands and you can do a ton of dumbbell movements. strength stuff: rack/board press press with a sling shot clapping pushups push press jerks rack ohp front squat box squat rack squat jump squat (body weight or with a bar) deficit dls rack dls power cleans kroc rows regular lifting stuff pause press db/band flys db/band press db/band pullovers close/narrow grip press band crossovers behind the neck press db/band lateral raises db/band rear delt flys band face pulls overhead tricep extentions band kick backs band push downs dips off a box or the dip station skull crushers pause squat lunges one legged squat/pistols step ups glute ham bridge good mornings calf raises (off a box or stacked plates for added pain) yates row bent row db/band row hanging leg raise pullups curls band curls reverse curls band concentration curls band seated curls Just to name a few. Go here: http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/ and sort by equipment and you can find a ton more. elite_garbage_man fucked around with this message at 18:20 on Aug 9, 2014 |
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Aug 9, 2014 18:03
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Went overboard with gains on cleans, I've missed SS. So simple yet you're always walking dead after accessory poo poo. Relevant: Drunk beats DOMS.
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Aug 12, 2014 04:29
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Cycle 2 Day 2 5/3/1, Squat Day. Hit all my reps and decided to do a Tabata workout on the spin bike with moderate resistance. 20/10 for 4 minutes. Holy poo poo I was so gassed at the end of that. I laid on the floor without moving a bit for 10 minutes.
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Aug 12, 2014 22:16
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vulturesrow posted:Cycle 2 Day 2 5/3/1, Squat Day. Hit all my reps and decided to do a Tabata workout on the spin bike with moderate resistance. 20/10 for 4 minutes. Holy poo poo I was so gassed at the end of that. I laid on the floor without moving a bit for 10 minutes. 5/3/1, BBB and Tabata has been my poo poo for a couple months now. I've been seeing pretty good results, and you can do the whole thing without needing much other than a squat rack and olympic bar.
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Aug 12, 2014 22:26
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Was starting to develop palm calluses again recently and, since my fingers are already ugly from playing guitar, decided to buy some straps. Holy poo poo I can't recommend them enough, hands are healing well. Also I'm pretty sure they're the reason for my stupid gains on dead lifts this week. Go buy straps.
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Aug 20, 2014 06:23
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You using them for every set or just your maxs? I've been meaning to try straps for at least my last couple max sets. Also invest in a pumice stone to smooth out your calluses.
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Aug 20, 2014 15:01
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Click Beelay posted:Was starting to develop palm calluses again recently and, since my fingers are already ugly from playing guitar, decided to buy some straps. Not a proponent of straps myself unless you are going really heavy. if you can out pull your grip than you should probably work on your grip. On a related note, I'm taking this week off thanks to tweaking my back on Friday doing said deadlifts. My own fault, kept pushing when I knew I was tired and as a result let my form break down. Nothing too bad but I don't mess around with lower back stuff because it just makes everything you do painful. Next round of deadlifts will be a deload though just to be safe.
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Aug 20, 2014 15:03
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Christoff posted:You using them for every set or just your maxs? I've been meaning to try straps for at least my last couple max sets. Final warmup set and working weight, poo poo seems to be healing but if it pops up again I'll buy a stone. vulturesrow posted:Not a proponent of straps myself unless you are going really heavy. if you can out pull your grip than you should probably work on your grip. On a related note, I'm taking this week off thanks to tweaking my back on Friday doing said deadlifts. My own fault, kept pushing when I knew I was tired and as a result let my form break down. Nothing too bad but I don't mess around with lower back stuff because it just makes everything you do painful. Next round of deadlifts will be a deload though just to be safe. Completely agree but I did a set beforehand without straps and poo poo was fine, in this case it's more me being a pussy about calluses than issues with grip strength.
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Aug 20, 2014 23:20
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vulturesrow posted:Not a proponent of straps myself unless you are going really heavy. if you can out pull your grip than you should probably work on your grip. On a related note, I'm taking this week off thanks to tweaking my back on Friday doing said deadlifts. My own fault, kept pushing when I knew I was tired and as a result let my form break down. Nothing too bad but I don't mess around with lower back stuff because it just makes everything you do painful. Next round of deadlifts will be a deload though just to be safe. i slipped a disc in my lower back years ago and it still nags me to this day poo poo sucks
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Aug 21, 2014 02:04
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Getting used to this midwest humidity out here worked on clean technique yesterday, then did a few sets of full cleans 1x5 135 1x3 155 1x1 205 4x barbell complex of 5x deadlifts 5x bent rows 5x hang cleans 5x front squats 5x push press 5x back squats 65#-75#-85#-95# 30x kettle bell swings 50# a lot harder than usual since this new gym has fancy kbs with completely slick metal handles. Forearms were dying. 4 rounds of 5x strict pullups 10x box dips 15x pushups 20x situps 30 sec rest between sets then i did some planks then called it a day
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Aug 23, 2014 17:18
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Back at it today after my self imposed week off site to straining my lower back being stupid with deadlifts. Today was OHPs week 2 cycle 2 of 5/3/1. I've also adopted the BBB template where you do 5x10 of the primary lift as assistance. I also did 100 weighted sit-ups (25lbs). Back feels good, just a little stiff but warmed up nicely. I now they've jumped the shark to some extent but I'll be damnned if I don't love me some Flogging Molly, especially while I'm lifting.
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Aug 25, 2014 23:04
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