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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Brolic Gaoler
formerly Alienshogun
TheKaeptain
Banned
I could listen to Rip talk about working out for hours on end.
reilo said:
I don't understand. Is it because I'm doing 12 reps?
Alienshogun said:
Ahh I see, it's like a skull crusher, but you're bringing the bar further behind your head. I'll give that a try tomorrow. Also, why does he explode on the way up? Finally, it seems like it works the traps as well. This will give me one less thing to do. Gotta love finding new compound workouts.
Brazil said:
Well it depends how busy I am. If I'm not working that day/have some extra time, I usually stay a couple hours, Take my time resting, makinf sure I finish all the heavy sets of my compounds and add in a few extra things (like extra pull-ups and turkish getups).
If I'm busy that day, I'll compress my workout down to about an hour, and push hard through my compounds skipping some extra stuff (like pull ups/turkish get ups)
Yes. I feel bad for your knees if you are squatting 12 reps at 305lbs. You'd be better served doing 5 (maybe even 6) at 355.Mully said:
Also your knees should never be completely straight. They should be rotating outwards on your way up and your toes pointed at a sub-30 degree angle. You are asking to get injured.
EDIT: Your entire routine is still too much all across the board. Why are you doing abs specifically?
reilo said:
I'm doing abs, just because it has been a pretty major part of my routine since I was doing conditioning at the end of training back when I was 8.
Squats, I've been doing correctly. I think I should have done a better job explaining myself. There are a ton of variations of a squat. I'm doing the Athletic squat which demands for your toes to be a little less out than they would be for a traditional squat, plus there isn't as much stress on my knees due to the position of the bar.
Mully said:
If you really want to hit that many body parts in your A workout (which I wouldn't...) I would drop down to something like this
A Day 1:
- Seated Shoulder Press: 3 sets, 10 reps, 90lbs
- Flat Bench: 3 sets, 8 reps
- Skull Crushers: 3 sets, 10 reps, 70lbs
- 1 Arm Bent Over DB Row - 3 sets, 8 reps
- Bicep Curls - 3 sets, 8 reps
A Day 2:
- Delt Raises
- DB Incline Bench
- Tricep Pushdowns (reverse grip with a straight bar is a fun change)
- Lat Pulldowns
- DB Hammer Curls
Doing the exact same exercises twice a week for the same body parts seems inefficient to me.
Isolated ab work always seemed kinda dumb too. Your abs are worked in most exercises, and if you're just looking for a 6-pack you need to drop BF.
Just my suggestions, to each their own.
Petrie said:
Interesting. I'll definitely read into that. I guess when you hear so much about doing situps, planks, scissors, etc you don't really learn what is the best workout for your abdominals.
reilo said:
It's on the top of my shoulder blades. Maybe a little higher than that, I just did them this morning in front of my weight training professor, and he said my form was fine.
Brolic Gaoler
formerly Alienshogun
Mully said:
Watch this.
http://vimeo.com/30763907
This video also brought me to the realization I need to work on my shoulder flexibility.
Then watch this.
http://vimeo.com/11913431
It's quite fascinating, really. I perform 4-5 work sets a week of hanging leg raises, and that's the only abdominal specialization work I perform. More importantly, a good volume of the exercises I perform requires ancillary stabilization from my 'core' - barbell squats, deadlifts, good mornings, standing overhead press, even large volumes of pull-ups.Mully said:
Relying on these for abdominal strength and hypertrophy has given me far more dividends than when I cared to do crunches and sit-ups in unholy numbers.
MjFrancis said:
That's true. I guess when you take a step back and look at people hundreds of years ago in paintings or early photographs, a lot of them have a "six pack." It's not like they were doing situps and plank holds every day. They were out in the fields doing compound workouts and just working their ass off.
Price Dalton
Member
Alienshogun said:
Nothing wrong with a high-bar squat. You don't have to go low-bar, especially if he's have success with high-bar.
FallingEdge
Member
I saw some pics that were taken this weekend and I have a really fat face. I'm not too worried about it as I can just lose it come spring/summer but still, it really annoys me. Makes me want to stop bulking and focus on losing fat >_<
Brolic Gaoler
formerly Alienshogun
Pr
Bench 3x3 320 then 230 2x10
Beastmode engaged
Bench 3x3 320 then 230 2x10
Beastmode engaged
Guys I have a few bench press / chest questions...today I did 3x5 150lbs and I still feel quite the beginner though I have been going for a year, so while I have been making progress bench is one of the things that still don't feel quite right to me.
1) How much does grip width matter? I usually put my index or middle finger around the thin outer markings on the bar (though I am not sure if every bar has those). I have experimented with going even wider, but I am not sure what is the way to go. How can I evaluate this for my corresponding height correctly?
2) I do not wrap my thumbs around the bars. I realize this is really dangerous, but I have a huge problem in that if I wrap my thumbs around, I get really bad wrist pain for some reason. It totally kills me and I don't know what the problem is, maybe my wrist position changes for the worse once I do that. Anyone has a closeup photo of how your wrists should look like..? That would be really helpful.
3) On my chest day I do barbell bench as my main compound lift and incline as an assist after. I don't do any dumbbell stuff at all right now. However a lot of the really well built guys in my gym seem to REALLY focus on dumbbell presses. I actually rarely see them on the barbells... Should I include these in my workouts, if so how exactly? I don't wanna overdo it as well of course.
Many thanks.
1) How much does grip width matter? I usually put my index or middle finger around the thin outer markings on the bar (though I am not sure if every bar has those). I have experimented with going even wider, but I am not sure what is the way to go. How can I evaluate this for my corresponding height correctly?
2) I do not wrap my thumbs around the bars. I realize this is really dangerous, but I have a huge problem in that if I wrap my thumbs around, I get really bad wrist pain for some reason. It totally kills me and I don't know what the problem is, maybe my wrist position changes for the worse once I do that. Anyone has a closeup photo of how your wrists should look like..? That would be really helpful.
3) On my chest day I do barbell bench as my main compound lift and incline as an assist after. I don't do any dumbbell stuff at all right now. However a lot of the really well built guys in my gym seem to REALLY focus on dumbbell presses. I actually rarely see them on the barbells... Should I include these in my workouts, if so how exactly? I don't wanna overdo it as well of course.
Many thanks.
parrotbeak
Member
Are you keeping your wrists straight like the right pic here:
Watch all of Rippetoe's videos also: http://www.youtube.com/watch?v=iMq1rTaErMc
Watch all of Rippetoe's videos also: http://www.youtube.com/watch?v=iMq1rTaErMc
http://www.youtube.com/watch?NR=1&v=Uv7IoVPUZPEMunin said:
As far as form goes, you want to be holding the bar in such a way that your elbows are tucked in towards your torso and your shoulder blades are pinching back. On your way up, your elbows should be rotated outwards. Imagine doing push-ups with your arms closer to your body rather than out. That's proper form and it puts less stress on your joints. HOWEVER, it makes benching/push-ups a little bit more difficult.
I wouldn't worry about how much you are benching now as long as you are using proper form and progressing steadily.
I also suggest you read this article:
http://www.t-nation.com/free_online...ning_performance/achieving_structural_balance
Thanks for posting that, parrotbeak and reilo. Quite helpful. And Munin, at least you know you're doing it wrong and want to change, since we just went over the possible catastrophic consequences of a thumbless grip on the bench last week. The videos were horrifying.Munin said:
I will note that I do use a thumbless grip on my press, but I've never heard of it being perceived as dangerous since one couldn't drop it on their throat or ribcage.
parrotbeak
Member
I've been tempted to do that but then had visions of the bar slipping out onto the top of my cranium. But it's tempting because the set up is so close to the rack; I often automatically go into rack position and then grip and bring my elbows back under the bar.MjFrancis said:
I started doing OHP again but only once a week and very light. Hit myself in a jaw and face a couple times while I was getting used to the form again, and also probably because it was lighter than it needed to be so I was going faster. I'm still not sure how my back will handle it once I start going heavier but I'm increasing slowly.
If I did an Olympic-style press with a wide grip I would use my thumbs. Until then I'll stick with a thumbless grip on the military press, it's helped me track the bar quite well. If it ever goes wrong I'll post a photo of my reconstructed nose pre- and post-op. If it goes worse my post history will go blank for a few months while I'm recovering in the hospital. Everyone has the option to post Youtube videos of the press gone wrong that I can watch when I get home if they really want to convince me otherwise.
parrotbeak
Member
Nah, I'm sure you'll be fine. Even if it did slip, it should roll off your wrist and bounce forward, I would think. Hopefully.
Lemme look for videos!
Lemme look for videos!
J Tourettes
Banned
Supposed to be back working out today after having a week off last week to go on holiday. Unfortunately I seem to have come down with a bad cold or something. It feels like someone is sitting on my chest and I'm as weak as fuck so I may just have to rest up until Wednesday. Sucks.
parrotbeak
Member
Well, there's probably 100 people who bench for every 1 person who does strict standing overhead presses, so that might be why it's hard to find any press accident videos.
parrotbeak
Member
Besides the usual places, check this mwod video on the deadlift set-up.Mully said:
https://www.youtube.com/watch?v=iDGDOoGiNLc
Jason's Ultimatum
Member
Power cleans are fun if you do them right. Not an easy exercise to do.
I miss doing full body compound workouts. I think I some decent gains for the couple of months I did them. I'm back to doing isolation exercises, and I'm already bored. I could go back, but I couldn't really do any back exercises, unless Romanian DLs works your back. My elbow still hurts, so I stopped doing pullups and power cleans. I can't do regular DL or sumo DL since it's just an awkward exercise to me. Plus, it hurts my lower abdomen area.
Really, the only exercises I could do from my old routine are bench press, standing OHP, incline bench press, dips, romanian DL, and front squats.
I miss doing full body compound workouts. I think I some decent gains for the couple of months I did them. I'm back to doing isolation exercises, and I'm already bored. I could go back, but I couldn't really do any back exercises, unless Romanian DLs works your back. My elbow still hurts, so I stopped doing pullups and power cleans. I can't do regular DL or sumo DL since it's just an awkward exercise to me. Plus, it hurts my lower abdomen area.
Really, the only exercises I could do from my old routine are bench press, standing OHP, incline bench press, dips, romanian DL, and front squats.
FallingEdge
Member
Jason's Ultimatum said:
Why not do both? There are several routine where you focus on the compound lift as your 'main lift' and then do plenty of iso/accessory exercises. I feel that it is the best of both worlds and whenever you start to get bored, change up the accessory exercises.
parrotbeak
Member
What's wrong with your back again? I thought you had a groin injury. For myself with a shitty lower back, I'd probably do regular dls before rdl, although I'm not supposed to do either.Jason's Ultimatum said:
Have you tried Bulgarian split squats?
Brolic Gaoler
formerly Alienshogun
parrotbeak said:
As long as you're not in the fully locked out position, in which it will fall on the back of your neck, haha.
Lol, that's what I was thinking. It's not necessarily unsafe, it just that hardly anyone presses these days, much less press with a thumbless grip. People probably avoid it because of it's difficulty. Not to mention how unrewarding it may be to increase your lift one rep at a time, or one pound at a time. If you're lucky you got up five more pounds than last time, but you had to cut your reps.parrotbeak said:
Got through today unscathed, though let's see about tomorrow.
Brolic Gaoler
formerly Alienshogun
MjFrancis said:
Yeah, I really don't see anyone other than myself who regularly does press, at my gym.
cuevas. PhD.
Member
I see people on the street and at other gyms that I don't go to doing press all the time.Alienshogun said:
Brolic Gaoler
formerly Alienshogun
BLagiver said:
What constitutes "then chest work out?"
How long have you been lifting? How much do you bench? What was your exact routine for the day. etc etc.
We ain't psychic man.
Jason's Ultimatum
Member
parrotbeak said:
Nothing wrong with my back. I'm 6'1 with long legs and a short torso. Doing DLs is just really awkward, and everytime I get into a squat position when doing DLs, I can't arch my back, and my nuts/groin feels discomforting.
Maybe I could do T-bar rows:
Mondays:
Romanian DL
T-bar row
Bench press
Dips
Wednesdays:
Front squats
Incline Bench Press
Standing OHP
Dumbell snatches
Fridays, hmmmm. Maybe some core strengthing exercises.
Maybe I'll just stick to isolation exercises. For some reason, When I do back, I don't feel like my back will grow from doing lat pulldowns and other back exercises, like those seated rows where you add the plates to each side.
parrotbeak
Member
If you can do rdl without issue I'd think you could do bb rows?
Also is the groin injury real or part of the Archer character? Still haven't watched that show.
Also is the groin injury real or part of the Archer character? Still haven't watched that show.
Jason's Ultimatum
Member
Don't like doing BB rows either, lol. It just feels awkward.
Look, if I do an exercise and my body is telling me that it's just awkward and discomforting, I won't do it.
Look, if I do an exercise and my body is telling me that it's just awkward and discomforting, I won't do it.
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