Jason's Ultimatum
Member
I eat a cup of oatmeal with flax seed, chopped pecans, a slice of banana, and a scoop of whey protein every morning for breakfast. that's close to 800 calories right there.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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I eat a cup of oatmeal with flax seed, chopped pecans, a slice of banana, and a scoop of whey protein every morning for breakfast. that's close to 800 calories right there.
Oatmeal doesnt take very long. Cup of oatmeal, cup and a half of water. Nuke it for a minute and a half. Stir in about 1/2 - 3/4 scoop of whey (I prefer strawberry myself, Optimum Nutrition brand). Eat. Less than 3 minutes total prep time.
I also add red grapes on top.
If you have an extra couple of minutes, i highly suggest adding Wyman's frozen wild blueberries to that.
I also add red grapes on top.
If you have an extra couple of minutes, i highly suggest adding Wyman's frozen wild blueberries to that.
Lamel
Banned
So I'm sort of at a plateau for my bench press.
I did 135 3x5. Then went up to 145 3x5 and then have been back down to 135 3x5 for the past two bench presses. I just can't go higher as it is all to failure. I guess It's becoming easier to do the 135 3x5 but again it's still to failure. Any suggestions? I also feel like I need like enormous amounts of time to rest in between my sets.
I did 135 3x5. Then went up to 145 3x5 and then have been back down to 135 3x5 for the past two bench presses. I just can't go higher as it is all to failure. I guess It's becoming easier to do the 135 3x5 but again it's still to failure. Any suggestions? I also feel like I need like enormous amounts of time to rest in between my sets.
Work on the benching stabilizer muscles.. triceps, lats, shoulders.
I haven't benched in like 4 years, but I noticed the most gains when I added pullups, dips and direct shoulder work to my routine.
So what's your benching routine like? How often, how many sets? Also, why did you take a 10 lb jump on the bench?
Lamel
Banned
My shoulders and triceps are good, I think my 1RM on Shoulder press with the barbell is 115. And I can easily knock out a 95x5 on the press. I can also do 16+ bodyweight dips. Maybe I lats are lacking though, I don't do many pullups. I am 5'10" around 145-150 lbs.
Well I am still on starting strength, so every other workout is bench press day; for the past few weeks I haven't really been able to work out 3x a week but still after every workout I was able to add 5 pounds BEFORE this plateau occurred; and it's usually 3 sets, 5 reps. I did the 145 lbs jump simply because that day I could, I just knocked out the sets and reps pretty easily. But now I am struggling with 135 lbs. I have been on starting strength for 6+ months now just btw.
Adding 10 was a pretty bad idea since it pretty much gangfucked your bench progress. Since you wanted to make a big jump, do a deload. For such a severe stall, 10% decrease won't work (10% of 145 is 14.5, so a drop to 130 would be called for. HOWEVER, 135 is whooping you right.) I would drop the weight another 10% or even just do a warm up with the bench the next time you're in the gym. Then just work your way up back.
If you have been on SS for 6 months and are benching 135lbs you are not doing the program. I recommend you eat 3x more than what you are currently eating and rest as long as you need to between sets to increase the weight on your lifts.
Lamel
Banned
I guess a deload is my option right now, thanks.
When I started with ss I benched like 80 pounds and I myself was like 128 lbs. So I think my progress is good, but since college started I haven't really been eating.enough I suppose.
Jason's Ultimatum
Member
Think I'm gonna stop doing incline BB bench. Seems like an unnecessary exercise since flat bench works your entire chest already. That way, I can bench twice week.
Someone in this thread in the past mentioned this before.
Someone in this thread in the past mentioned this before.
Brolic Gaoler
formerly Alienshogun
Do what city said, you're problem screams that you need a deload/reset.
And yeah, eat more.
P.S Spaghetti Os with meatballs seasoned with after death sauce is amazing. Real results.
I did, however, I still do incline bench, and I bench twice a week (but only incline once). Incline will also help your press numbers, and give your front delts some extra tlc.
I would personally find a way to keep incline bench in.
Decline is the bench workout that should gotten rid of. I stopped that shit over a year ago and never looked back. Dips 4 life!
Jason's Ultimatum
Member
If I want to work my my delts, I'll do standing OHP.
Flat bench seems to stimulate your sternal and clavicular pec heads more than incline bench. If you want to do incline bench, then fine by me. Go for this look:
Flat bench seems to stimulate your sternal and clavicular pec heads more than incline bench. If you want to do incline bench, then fine by me. Go for this look:
Brolic Gaoler
formerly Alienshogun
If I want to work my my delts, I'll do standing OHP.
Flat bench seems to stimulate your sternal and clavicular pec heads more than incline bench. If you want to do incline bench, then fine by me. Go for this look:
My reasoning is that front delts get used quite a bit in the bench too, so doing OHP and incline bench once a week, and flat bench twice a week works great. This is probably why my bench (and my press) numbers are so high, well that and how much I put my triceps through.
I'm not trying to tell you to do anything, just saying I would definitely keep it in.
I mean, what do you lose by keeping it in?
P.S I'm not asian bro!
P.S.S I just had a bunch of salty nuts in my mouth. U Jelly?
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Whats this called, go from side to side.
MickeyKnox
Member
Whats this called, go from side to side.
Full contact twist
But that's not the proper form to use.
That video is lame.
THIS is all the motivation I need.
http://www.youtube.com/watch?feature=player_detailpage&v=7ym5phDFyq4#t=48s
YEAH BUDDY.
Brolic Gaoler
formerly Alienshogun
Light weight!
Brolic Gaoler
formerly Alienshogun
http://www.youtube.com/watch?v=SnW7zeDk2SU&t=3m1s
I make the exact same sounds and do the same motions as Big James Henderson. If you don't end your bench set by shouting WHOO and smacking your forehead, you're a pussy.
I make the exact same sounds and do the same motions as Big James Henderson. If you don't end your bench set by shouting WHOO and smacking your forehead, you're a pussy.
It's all in your head.
Brolic Gaoler
formerly Alienshogun
Holy shit the gym was full of women today.
Thus I overdid it.
Arms are killing me.
I did get a new Pb for LTE (Lying tricep extension) today. approx 125 (I don't know exactly how much the EZ bar weighs but I had 110 in plates on it). Did 3 sets of 5.
So many yoga pants today. It was truly a zen experience at the gym. I am centered.
Thus I overdid it.
Arms are killing me.
I did get a new Pb for LTE (Lying tricep extension) today. approx 125 (I don't know exactly how much the EZ bar weighs but I had 110 in plates on it). Did 3 sets of 5.
So many yoga pants today. It was truly a zen experience at the gym. I am centered.
cuevas. PhD.
Member
you're not gay and are not a pussy.
Brolic Gaoler
formerly Alienshogun
It wasn't about impressing them. It was about sticking around longer to oogle them.
I see you're still on my nuts though, one of these days you will grow tired of trolling, one of these days.
Jason's Ultimatum
Member
Anyway,
Deloading works. I benched 225 for four reps, then went up to 255 and gone one. then I deloaded back to 225 and it felt a lot easier to rep, doing five reps. I'm sure that'll help with my one rpm.
Deloading works. I benched 225 for four reps, then went up to 255 and gone one. then I deloaded back to 225 and it felt a lot easier to rep, doing five reps. I'm sure that'll help with my one rpm.
Luscious LeftFoot
Member
Hmm.. unless i'm misunderstanding you, that's not what a deloading is.
Regardless, if it's working for you keep it. Good numbers.
Jason's Ultimatum
Member
Yes, you're right. I just looked it up. Totally the opposite of what I was thinking, lol.
So, like, did you talk to any of them?
cuevas. PhD.
Member
He's a married man, he'd never...
Brolic Gaoler
formerly Alienshogun
I'm married with a kid bruh! I just like window shopping, especially when the windows are wearing spandex.
Gone one? I've never heard that term before. So you finally got 255? Are you trying for 265 again soon?
Brolic Gaoler
formerly Alienshogun
Tomorrow coincidentally is my rest day (fuck yeah!), I'll be hammering it out on friday though.
That reminds me, I need to check what the hours of operation are for friday.
MickeyKnox
Member
That's not de-loading, more like a temporary neural drive increase, another way to do it would be loading up a weight that's more than your 1rm take it off the pins and hold it up or do some partial reps for about 10 seconds or so. Then go down to your working weight and the theory holds that the load will feel easier to lift.
Brolic Gaoler
formerly Alienshogun
Fuck yeah! and it's also national bust a chicken off in someone's ass in Gears day. Woo!
Urban Scholar
Member
Didn't know the gym would be open today until 2pm. I got a workout session in to kill time
parrotbeak
Member
Happy TG everyone! Hope you're all hypertrophied out and ready to put that turkey to use today! Sprints and leg presses have me barely walking but luckily all I have to do today is prep some corn on the cob and drive.
D
Deleted member 12837
Unconfirmed Member
Did a pre-Thanksgiving weigh-in this morning, and was shocked to see that I'd broken 200 lbs. All through high school and college I struggled to get up to 190 and had a much higher BF%. Now I'm the most cut that I've ever been, AND I'm 10 lbs heavier than that : )
That means I've put on close to 40 lbs since January. I was recovering from mono and hovering around 160-165, down from a more normal 175-180. I'm 5'11. I'd been following SL5x5 for several months before that, but basically lost all of my progress when I got sick and started over in January after I recovered.
It's all thanks to SS, SL5x5 and this thread.
That means I've put on close to 40 lbs since January. I was recovering from mono and hovering around 160-165, down from a more normal 175-180. I'm 5'11. I'd been following SL5x5 for several months before that, but basically lost all of my progress when I got sick and started over in January after I recovered.
It's all thanks to SS, SL5x5 and this thread.
http://www.myfitnesspal.com/
I guess this one's fine. You can track what you eat and calorie intake and all that jizz. They have a long list of foods along with their calories, and you can add your own foods and recipes if they're not there. You can also set yourself a sort of calorie "budget," that it'll keep track of. You can also record your weight, and it'll show your progress in a nifty graph. There's an app on the Apple App Store, which is the one I used to use.
Lasthope106
Member
So I've been working out for about a 1 1/2 year now. Used to workout back 5 years ago, but quit when I transferred to a university. I'm back at a respectable strength level again, but the shape of my muscles is not the same as when I was younger. My goal for this year is to have my six-pack show and to get rid of some annoying face fat around my cheeks and neck. Currently I work out 3 times per week, all compound exercises. My diet is above average, but I need some advice.
For those of you with a six pack, how many times per week do you exercise. How much do you restrict your diet? And what kind of exercises do you recommend?
lol
For those of you with a six pack, how many times per week do you exercise. How much do you restrict your diet? And what kind of exercises do you recommend?
lol
Awesome news man.
I can't wait until I break 200. I'm at 191-192 now. 5'8" at likely 13% BF.
I started lifting consistently again in June at 172. Only added an inch to my waist so BF gain hasn't been much of an issue.
Para bailar La Bomba
Banned
Some Meathead got under my skin at the gym today.......I ended-up lifting a PB for bench 4 x 280lbs
"Don't make me angry. You wouldn't like me when I'm angry."
"Don't make me angry. You wouldn't like me when I'm angry."
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