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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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M

MrToughPants

Brian Burke punched my mom
Dash27 said:
Anyone have a good link that shows an average power lifting meet results? I'm curious as to where I'd stand in my weight group. I weigh about 195 now. I'm sure my bench is sub par but my squat and DL should be respectable.
Click to expand...

The 100% raw charts are fair to compare yourself to and I think they're drug tested. I found an average list before but I never saved it.

2/3/3x bodyweight is a good total ratio to use for someone under 200lbs it might not be elite but it can come close.

ALienShogun said:
Nah, I'm below elite for BP on the chart. My last 1rm was 350. I'm aiming for 400, but I'm more realistically around 380. (Elite for me on that chart is 395) I'm probably right at/near my "elite" for press. I think I'll be at 500 for DL in about 2-3 weeks to be honest at the rate I'm improving, but I'm not going to push it.

My squats are no where close to elite, there's some major work I need to hash out in my head to get back in the game on those because of the injury I got doing them (like you touched on at the end of your post).

Fucking awesome numbers by the way, you were/are beast.
Click to expand...

Well it should only be a matter of time and health your pressing is progessing well. I would include some RC work if you haven't already. Doing rotator work that Poloquin suggested in a T-nation arcticle helped my bench, pressing and shoulder health big time at one point. I think I might start doing some again since my shoulders are fucked from sleeping on them so much. :(
 
D

deadbeef

Member
MrToughPants said:
2/3/3x bodyweight is a good total ratio to use for someone under 200lbs it might not be elite but it can come close.
Click to expand...

That's bench/squat/deadlift right? Surely you don't mean squat/bench/deadlift.

My bench press sucks. Hell, all my lifts suck compared to those ratios.
 
T

The Last Wizard

Member
I'm looking for a protein powder to make shakes with, any advice? I'm looking to use it for bulking.

I hear whey is good but I think the one time I tried whey in a shake before I threw up, not sure.
 
D

Dash27

Member
The Last Wizard said:
I'm looking for a protein powder to make shakes with, any advice? I'm looking to use it for bulking.

I hear whey is good but I think the one time I tried whey in a shake before I threw up, not sure.
Click to expand...

Should try to get most of your calories from whole food but Whey is a good supplement. I like mine with just milk or mixed in with my morning oatmeal. Optimum Nutrition - Strawberry. Delicious.

http://www.dpsnutrition.net/get_item_on422.htm
 
D

deadbeef

Member
Today was the end of the first week of my experiment of blending 5/3/1 with Smolov Jr. for Bench Press. My bench press is just miserable, so I was trying to jump start it.

Smolov Jr calls for lifting 4X weekly. Here's the rep scheme:

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs
Click to expand...

So basically what I'm doing is bench pressing every workout day. On Monday, my deadlift day, I just do my DL sets/reps with no assistance, and then bench press. On Wednesday, my bench day, I bench press, and then do my DL/Squat assistance work (GMs and Leg Press). On Friday, I do my squat sets/reps with no assistance and then bench press. Then on Sunday, I bench press again. (I am temporarily dropping the OHP)

It's only been 1 week, but I really have not been fatigued at all on my bench press, which makes me think maybe 5/3/1 just hasn't been working my bench press very hard. Maybe I need to push that lift much harder to see gains on it.

I'm going to see if I can keep this going for 2 or 3 5/3/1 cycles. On my deload weeks, I'm just going to test my 1RM on bench press and lay off pressing otherwise.
 
B

Brolic Gaoler

formerly Alienshogun
The Last Wizard said:
I'm looking for a protein powder to make shakes with, any advice? I'm looking to use it for bulking.

I hear whey is good but I think the one time I tried whey in a shake before I threw up, not sure.
Click to expand...

EAS is pretty cheap on amazon. Especially if you sub.


deadbeef said:
Today was the end of the first week of my experiment of blending 5/3/1 with Smolov Jr. for Bench Press. My bench press is just miserable, so I was trying to jump start it.

Smolov Jr calls for lifting 4X weekly. Here's the rep scheme:



So basically what I'm doing is bench pressing every workout day. On Monday, my deadlift day, I just do my DL sets/reps with no assistance, and then bench press. On Wednesday, my bench day, I bench press, and then do my DL/Squat assistance work (GMs and Leg Press). On Friday, I do my squat sets/reps with no assistance and then bench press. Then on Sunday, I bench press again. (I am temporarily dropping the OHP)

It's only been 1 week, but I really have not been fatigued at all on my bench press, which makes me think maybe 5/3/1 just hasn't been working my bench press very hard. Maybe I need to push that lift much harder to see gains on it.

I'm going to see if I can keep this going for 2 or 3 5/3/1 cycles. On my deload weeks, I'm just going to test my 1RM on bench press and lay off pressing otherwise.
Click to expand...


Sweet, keep us posted.

I'm going for 340 3x3 bench tomorrow. After 335 3x3 last week I'm not too optimistic (shit got REAL hard at the end), but hey, it could still happen.

I think more impressive than doing 335 3x3 last week. I did 295 3 sets at 8, 5 then 5 again. Later that week. So perhaps tomorrow will be fine afterall! ;)
 
R

reilo

learning some important life lessons from magical Negroes
I use EAS Myoplex. It's good. Tastes great if you add a scoop of ice cream.
 
H

HarryHengst

Member
The Last Wizard said:
I'm looking for a protein powder to make shakes with, any advice? I'm looking to use it for bulking.

I hear whey is good but I think the one time I tried whey in a shake before I threw up, not sure.
Click to expand...
If you want to use it more as a meal replacement you should probably look at egg or casein protein powder, which take longer to digest than whey (which is used best after a workout).


Also, dont buy Muscle Milk, its pretty terrible. Looking at the nutritional facts it contains 42 grams of protein per 100 grams, while Optimum Nutrition contains 78 grams per 100 gram. Muscle Milk also contains loads of sugar, which you dont want, not even when you're bulking.
 
B

Brolic Gaoler

formerly Alienshogun
I've noticed something with my body lately. I've needed substantially more sleep doing this extremely high weight bench that I'm doing atm. I think it may be time to scale it back for a bit.

I keep getting into the mentality of rushing to my next 1rm and that's going to get me injured. And there's simply no need to rush anything.

I think I'll simply reset back down to 305 and go back to 3 sets of 5 and work from there again.

This got set off today by me sleeping 8 and a half hours, then waking up, coming out to my recliner and passing out for another 2 hours. Plus my shoulders/tris have been feeling a little off.

I definitely think I've hit overtrained territory.

The Last Wizard said:
Do you use this? Good results?

Right now I'm looking at Optimum Nutrition, Muscle Milk, and now this EAS. I've heard that Muscle Milk has given people more energy. There's so many choices.
Click to expand...

Good results?

This isn't steriods man, it's just a protein supplement.
 
R

rage1973

Member
So I have been on leangains eating and training regimen for the last 7 days. And this morning I went for my 30 lap swim at the gym and I had to give up after 10 laps due to lack of strength/energy. I guess I will have to save up the the swim until during the eating phase.
 
M

MjFrancis

Member
rage1973 said:
So the difference between the Cheat Mode and Leangains method seems to be emphasizing eating a meal 2 hours before training and carb loading on the meal after training right?
Click to expand...
I don't consider this a difference, since of the four different Leangains protocols it includes one where you eat 20% of your day's calories approximately 2 hours before training, making this protocol share the most similarities with Cheat Mode. Martin also emphasizes that macronutrients are client-dependent, and someone on a bulk would carb-load after a workout as well.

My quick compare and contrast points on the two diets:

  • Both diets encourage building muscle while burning fat (body recomposition).

  • Both diets have eight-hour feeding window.

  • Meal frequency during the feeding phase is irrelevant outside of post-workout feast.

  • Both diets require you lift heavy shit.

  • Cheat Mode training calls for one preworkout meal digested by the start of the workout (approximately 25% of daily calories).

  • Leangains training can be done fasted, with one preworkout meal or two (from 0%-1% up to 40% of daily calories).

  • Cheat Mode rest days don't require intermittent fasting.

  • Leangains requires intermittent fasting regardless of training schedule.

  • Cheat mode emphasizes paleo eating habits on rest days.

  • Leangains generally deemphasizes carbs on rest days (subtle but important differences between this and paleo).

  • Cheat mode has diet, maintenance and bulking protocols.

  • Leangains default plan is +20% over maintenance on training days and -20% every other day.

Biggest difference is Cheat Mode doesn't care if you fast on your control days (what it refers to rest days as). Leangains requires it. I've also noticed that in general Leangains seems a bit more flexible and Cheat Mode is anchored on it's afternoon/early evening training and specific feeding window.
 
R

rage1973

Member
MjFrancis said:
[*]Cheat Mode rest days don't require intermittent fasting.


[/LIST]

Biggest difference is Cheat Mode doesn't care if you fast on your control days (what it refers to rest days as). Leangains requires it. I've also noticed that in general Leangains seems a bit more flexible and Cheat Mode is anchored on it's afternoon/early evening training and specific feeding window.
Click to expand...

So on Cheat Mode you can pretty much eat at any time but eat using Paleo diet?
 
M

MjFrancis

Member
On control days that is correct, though you still fast on training days and adhere to whatever calorie intake is aligned with your goals.
 
M

MjFrancis

Member
Jaladinozozo said:
This is totally anecdotal but lately I have been getting into the best shape I have ever been just doing three exercises - pull-ups, pushups, and bodyweight squats. I have weight lifted for many years, and I have always incorporated these exercises into my routine along with the weights, but now I am getting into the shape I always wanted.

I don't know what it is...maybe since dropping the weights I am able to focus on many more reps/circuits of these exercises. Also my recovery is much faster; I can do my routine every other day and never feel at risk for any overtraining. I also feel much more motivated because the routine is simple, there is nothing to setup. Its also more satisfying to be able to add so many more reps and sets each week than a few lbs to your lifts.

And best of all it’s getting me the body I always wanted. Not bulky with huge biceps, but I am getting really lean, my abs are starting to show even though I don't do any sit-ups, and I just feel much faster, more agile and more flexible.

Anyway like I said this is completely anecdotal and my own experience but I think it’s never a bad idea to just drop the weights for a while and see what you can achieve with bodyweight exercises alone.
Click to expand...
It feels good to read someone reaping the benefits of a simple bodyweight calisthenics routine. Are you primarily using pull-ups, pushups and squats to build muscular endurance or have you considered manipulating leverage to make the exercises more difficult as you progress? The latter will provide more resistance and essentially build strength moreso than the high rep routines yield. Mixing it up never hurt, even if they are within the same range of pulling, pushing and squatting with bodyweight movements.

Either way, congrats. Keep at it!
 
B

Brolic Gaoler

formerly Alienshogun
What does everyone (who does them) incline bench look like? I never really paid attention. But I think I did more than I've ever done today at 3 sets at 255 for 5 reps each and it wasn't hard. So I'm guessing it's not that high. I think I'll start paying closer attention to that.
 
D

deadbeef

Member
Alienshogun said:
What does everyone (who does them) incline bench look like? I never really paid attention. But I think I did more than I've ever done today at 3 sets at 255 for 5 reps each and it wasn't hard. So I'm guessing it's not that high. I think I'll start paying closer attention to that.
Click to expand...

It's not a lift I pay attention to. Definitely not a lift that I compare my progress to some standard or other people. What does your wrist curl look like, brah?
 
C

Cheeto

Member
Alienshogun said:
What does everyone (who does them) incline bench look like? I never really paid attention. But I think I did more than I've ever done today at 3 sets at 255 for 5 reps each and it wasn't hard. So I'm guessing it's not that high. I think I'll start paying closer attention to that.
Click to expand...

I can incline bench exactly what I can flat bench depending on if I do it fresh or not. I don't really do the lift often though.
 
B

Brolic Gaoler

formerly Alienshogun
deadbeef said:
It's not a lift I pay attention to. Definitely not a lift that I compare my progress to some standard or other people. What does your wrist curl look like, brah?
Click to expand...

Lol. WAsnt looking for a pissing contest I jus have no idea what would be good for that, was looking got comparison to grt some idea And I don't wrist curl I'm too beast for that shit bruh. ;)
 
R

reilo

learning some important life lessons from magical Negroes
I'm not sure if it's my posture, and being constantly in a computer chair for most of my day, but my shoulders are fucking nagging me like nothing else right now. Going to hit the gym tonight and I'll see how it feels.
 
K

kylej

Banned
reilo said:
I'm not sure if it's my posture, and being constantly in a computer chair for most of my day, but my shoulders are fucking nagging me like nothing else right now. Going to hit the gym tonight and I'll see how it feels.
Click to expand...

You ever do some rear delt isolation? Even if you have good split of push/rowing exercises, I still find I have to isolate them bitches with super light weight because my front delts will overpower the rears.
 
P

Petrie

Banned
For the second workout in a row, my left upper chest/shoulder area has started to hurt within my first set. Last time I powered through just thinking it was normal touging it out, but this time it caused me to fail both my second nd third sets. I've been ramping up the weight more frequently, hitting 205 3x5 last time, so I tried 210 today and failed on the 5th rep of the first. Should I reset my bench or is this likely a larger problem?
 
T

The Last Wizard

Member
Petrie said:
If you're bulking why would you care if it kept you full?
Click to expand...

For breakfast, I'm not hungry in the morning so I'd like something before I go to the gym.

Anyone know any good reads about good foods to eat and any diet info? I really want to do my diet right this time as it's what's really holding me back.
 
J

Jason's Ultimatum

Member
Petrie said:
For the second workout in a row, my left upper chest/shoulder area has started to hurt within my first set. Last time I powered through just thinking it was normal touging it out, but this time it caused me to fail both my second nd third sets. I've been ramping up the weight more frequently, hitting 205 3x5 last time, so I tried 210 today and failed on the 5th rep of the first. Should I reset my bench or is this likely a larger problem?
Click to expand...

I've had this problem for months now. It's like where the upper chest connects to your shoulder. The first set on benching I can feel it hurt a little, but after a few sets and stretches, it goes away.

[http://www.bodybuilding.com/fun/scott-dorn-muscle-building-program.html/QUOTE]

Scott Dorn's workout seems meh. It's like basically isolation exercises with quite a few machines involved. Plus, working out 7 days a week is too much for me. Maybe if you combine some of the days, then that'd be better.

And eating 7+ meals a day? How the fuck do you find time to do that!? He doesn't BB bench, but then again, I never did for years, and I was able to achieve an AWESOME chest from just doing DBs.
Click to expand...
 
B

Brolic Gaoler

formerly Alienshogun
Petrie said:
For the second workout in a row, my left upper chest/shoulder area has started to hurt within my first set. Last time I powered through just thinking it was normal touging it out, but this time it caused me to fail both my second nd third sets. I've been ramping up the weight more frequently, hitting 205 3x5 last time, so I tried 210 today and failed on the 5th rep of the first. Should I reset my bench or is this likely a larger problem?
Click to expand...



Where exactly is the pain?

Also, yeah, reset especially if you couldn't complete the first set.

If it's what I'm thinking, I'm betting you might have weak stabilizing muscles.

I used to get weird pains in my upper chest when doing incline (felt like my collar bone would snap), but working shoulder/triceps more fixed it.

You probably just need some assistance work and a reset.
 
S

sebajuNujabes

Member
Can anyone recommend a really good dip/pullup belt? I've gotten fairly proficient with pullups and dips,so I think it's time I start making them harder.
 
S

snoopen

Member
The Last Wizard said:
For breakfast, I'm not hungry in the morning so I'd like something before I go to the gym.

Anyone know any good reads about good foods to eat and any diet info? I really want to do my diet right this time as it's what's really holding me back.
Click to expand...

Holding you back from what? There are varying degrees of food advice in this thread and online, what is your diet doing?
 
A

abuC

Member
The Last Wizard said:
For breakfast, I'm not hungry in the morning so I'd like something before I go to the gym.

Anyone know any good reads about good foods to eat and any diet info? I really want to do my diet right this time as it's what's really holding me back.
Click to expand...



I used to eat oats before the gym since I wasn't always hungry, but I felt like I needed more fuel. I started eating 4 eggs, turkey bacon and whole wheat toast before I went and all my lifts improved, and I felt so much better during my workout.
 
D

Draft

Member
rando14 said:
Does your gym not have any? Mine usually rents them out for free.

Otherwise, this one's legit: http://www.amazon.com/dp/B001FB5UQM/?tag=neogaf0e-20
Click to expand...
That's not a dip belt.

http://www.amazon.com/dp/B000SAK7O6/?tag=neogaf0e-20

That's a dip belt.

Second, and just IMO, a lifting belt should have a uniform width, not flare out in the back. A belt is something to go and spend a little extra cash on. A well made leather/suede belt from a reputable manufacturer like Inzer will last your entire life. It will be an heirloom you can pass along to your son.

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELTS_BUCKLE10MM

This thing will outlast you. Stiff as a board when it's new, but super supportive. Thick enough for anyone that's not squatting north of 600lbs. I prefer single buckle cause it's easier to get on and off, but double buckle is fine, too.

Mine's purple. Baltimore Ravens, motherfuckers.
 
B

Brolic Gaoler

formerly Alienshogun
abuC said:
I used to eat oats before the gym since I wasn't always hungry, but I felt like I needed more fuel. I started eating 4 eggs, turkey bacon and whole wheat toast before I went and all my lifts improved, and I felt so much better during my workout.
Click to expand...

Yeah, I eat a breakfast sandwich, greek yogurt and a double serving protein shake pre workout. (on week days)
 
B

Brolic Gaoler

formerly Alienshogun
Ripclawe said:
anyone shops at Aldi Supermarket?

They have some cheap products that actually taste pretty good like their fit and active line.

Started shopping there this weekend and got some of their non fat yogurt for 39 cents and greek for 89

http://www.aldi.us/us/html/product_range/6815_6821_ENU_HTML.htm

also had their own brand of whole grain oats for $1.99 the same 2 pound size as quaker oats.

Good place for cheap food?
Click to expand...

Yep, me and my wife get a lot of our food there.
 
R

rando14

Member
Draft said:
That's not a dip belt.

http://www.amazon.com/dp/B000SAK7O6/?tag=neogaf0e-20

That's a dip belt.

Second, and just IMO, a lifting belt should have a uniform width, not flare out in the back. A belt is something to go and spend a little extra cash on. A well made leather/suede belt from a reputable manufacturer like Inzer will last your entire life. It will be an heirloom you can pass along to your son.

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELTS_BUCKLE10MM

This thing will outlast you. Stiff as a board when it's new, but super supportive. Thick enough for anyone that's not squatting north of 600lbs. I prefer single buckle cause it's easier to get on and off, but double buckle is fine, too.

Mine's purple. Baltimore Ravens, motherfuckers.
Click to expand...

Ahaha, my mistake, completely didn't see 'dip'. Nice belt suggestion.
 
P

Petrie

Banned
Alienshogun said:
Where exactly is the pain?

Also, yeah, reset especially if you couldn't complete the first set.

If it's what I'm thinking, I'm betting you might have weak stabilizing muscles.

I used to get weird pains in my upper chest when doing incline (felt like my collar bone would snap), but working shoulder/triceps more fixed it.

You probably just need some assistance work and a reset.
Click to expand...

Well, it actually kinda feels like right where my neck meets my shoulder, at least that's where it has remained tight and sore. Perhaps I should work on warning up a bit more. If I'm at 205 a reset means what, bring it down to about 175 again?
 
D

deadbeef

Member
Draft said:
That's not a dip belt.

http://www.amazon.com/dp/B000SAK7O6/?tag=neogaf0e-20

That's a dip belt.

Second, and just IMO, a lifting belt should have a uniform width, not flare out in the back. A belt is something to go and spend a little extra cash on. A well made leather/suede belt from a reputable manufacturer like Inzer will last your entire life. It will be an heirloom you can pass along to your son.

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELTS_BUCKLE10MM

This thing will outlast you. Stiff as a board when it's new, but super supportive. Thick enough for anyone that's not squatting north of 600lbs. I prefer single buckle cause it's easier to get on and off, but double buckle is fine, too.

Mine's purple. Baltimore Ravens, motherfuckers.
Click to expand...

Do you have different belts for squat/DL? I got one of the econo belts at elitefts and it's great for squats but it throws my DL off. I find it more of a hindrance than a help on that movement.
 
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