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[BlueScrote]

Well, I don't believe so. I'm speaking about this strictly from a logical stand point.

Dude McGee weighs 150. He can do five pull ups. He cannot do six. This is a total of 750lbs of volume. Good job, dude.

So, Dude is tired of being stuck and adds a 10 lb weight to his waist. He can still accomplish five pull ups this way. He has now increased his volume to 800 lbs.

If his goal is to have 900lbs of volume (six pull ups), this he is now only 100 lbs from his goal. Now, I would recommend doing more sets with less reps and taper it up, but that's just me. However, there's nothing damaging, time waisting, or wrong about loading the pull/chin up. Johnny Pain recommends weighted chins for his beginner barbell LP program, and nobody talks shit about Grayskull Barbell. So, there's that.

That echoes my reasoning of loading pull/chin/dips with weight, but someone was arguing otherwise earlier in the thread.

Is it bad to use that cushion thing for squats? I have been struggling with my form for a while now but today I noticed that if I use the cushion thingy, I can hold my form much better and get exhausted less quickly because the bar position on the neck / traps always gives me so much pain otherwise, so I cannot completely focus on my form. I guess that might also be indicative of wrong bar placement but I have been watching the SS DVD and got it like that and I still experience pain, so I dunno...

I had this issue when I started. It used to feel really awkward to not use the pad. Now that I've gotten used to it, it's the other way around. It might just be something you have to get used to.

 

[JB1981]

Is it bad to use that cushion thing for squats? I have been struggling with my form for a while now but today I noticed that if I use the cushion thingy, I can hold my form much better and get exhausted less quickly because the bar position on the neck / traps always gives me so much pain otherwise, so I cannot completely focus on my form. I guess that might also be indicative of wrong bar placement but I have been watching the SS DVD and got it like that and I still experience pain, so I dunno...

What kind of pain do you mean? If the bar is on the spine of the scapulae and your elbows are up you should not have pain or feel discomfort. The pad doesn't work with a lowbar squat

 

[Mr.City]

Is it bad to use that cushion thing for squats? I have been struggling with my form for a while now but today I noticed that if I use the cushion thingy, I can hold my form much better and get exhausted less quickly because the bar position on the neck / traps always gives me so much pain otherwise, so I cannot completely focus on my form. I guess that might also be indicative of wrong bar placement but I have been watching the SS DVD and got it like that and I still experience pain, so I dunno...

If I remember correctly, Munin is about 155 and has low lifts. This could be to skinniness and a lack of muscle around the surrounding areas. Have you tried squatting in a hoodie?

 

[deadbeef]

Yeah squat in a sweatshirt or something and try and gain some weight. Add some high rep upright rows, band pull aparts, and some face pulls to get some meat back there.

Also, you should take pride in the bite marks the bar makes on your back.

 

[MjFrancis]

Deadbeef, what has your experience been with face pulls? Anything that is effective for back hypertrophy is a plus in my book. There's no such thing as an out-of proportion back. Seriously, I've tried to find one and it just doesn't happen.

 

[deadbeef]

Deadbeef, what has your experience been with face pulls? Anything that is effective for back hypertrophy is a plus in my book. There's no such thing as an out-of proportion back. Seriously, I've tried to find one and it just doesn't happen.

I don't keep records of my accessory lifts so I don't have any numbers to back it up, but anecdotally I would say its a very effective lift for the upper back. I have it in my rotation of upper body assistance exercises that I do, and I'll rotate it in/out as I feel like it.

 

[Cooter]

Sweet! Did a muscle up with ease last night and there was no lower body swing. Gonna go for 2 or 3 in a row tonight.

 

[parrotbeak]

I don't keep records of my accessory lifts so I don't have any numbers to back it up, but anecdotally I would say its a very effective lift for the upper back. I have it in my rotation of upper body assistance exercises that I do, and I'll rotate it in/out as I feel like it.

How do you guys figure out the weight to use for assistance work? X-frame was saying do 10-15 reps for shoulder assistance work. I've never really worked in that rep range. Need to experiment more to figure out what I can do, especially after doing my main lifts.

 

[deadbeef]

How do you guys figure out the weight to use for assistance work? X-frame was saying do 10-15 reps for shoulder assistance work. I've never really worked in that rep range. Need to experiment more to figure out what I can do, especially after doing my main lifts.

You get a feel for the weight you can do. I generally grab what I would consider a light weight and do 15-20 reps. Then I bump it up and go again. If I get under 10 reps then I know I'm probably getting too heavy. RealIy I just play it by ear.

 

[parrotbeak]

You get a feel for the weight you can do. I generally grab what I would consider a light weight and do 15-20 reps. Then I bump it up and go again. If I get under 10 reps then I know I'm probably getting too heavy. RealIy I just play it by ear.

I see. Do you rest less than you would between main lifts?

Sweet! Did a muscle up with ease last night and there was no lower body swing. Gonna go for 2 or 3 in a row tonight.

That's awesome. I finally know someone in person who can do one but he does them kipping, so I guess it doesn't really count.

 

[deadbeef]

I see. Do you rest less than you would between main lifts?

Typically yes. I try to keep it at about 90 seconds I guess. I'll superset opposing muscle groups too sometimes. But I don't like spending hours in the gym like some guys - too many other responsibilities.

 

[MjFrancis]

When I try face pulls I will probably start out at 30lbs - 40lbs and see what happens. Most cable machines seem really finicky, some distribute the weight really nicely and others require a fuckton of weight before you even feel it.

Sweet! Did a muscle up with ease last night and there was no lower body swing. Gonna go for 2 or 3 in a row tonight.

Congrats you powerful bastard you!

I haven't tried in a while, but I'm pushing 175lbs now and I can't forsee a scenario where I could perform one of these at the moment. Maybe that's why I can't. But for real this time, congratulations. Doing a zero-kipping muscle-up at your size is an awesome feat.

 

[Cooter]

Thanks guys. I'll update tonight with my attempt at multiples.

 

[rage1973]

My Deadlift has gone up from 315x5 to 345x5 in less than a month. Grip seems much better ever since I ditched the gloves and worked on my form even more.

 

[Brolic Gaoler]

Holy shit, I don't know how I ever did squats without a belt before. It makes you rock solid.

I did 315 3x5 today no problem, like it wasn't shit. Mental barrier broken. Thanks to the guys who helped me decide to get a belt!

Sweet! Did a muscle up with ease last night and there was no lower body swing. Gonna go for 2 or 3 in a row tonight.

Grats man!

How do you guys figure out the weight to use for assistance work? X-frame was saying do 10-15 reps for shoulder assistance work. I've never really worked in that rep range. Need to experiment more to figure out what I can do, especially after doing my main lifts.

I typically do a weight I can do 5-8 times for assistance work, on everything.

When I try face pulls I will probably start out at 30lbs - 40lbs and see what happens. Most cable machines seem really finicky, some distribute the weight really nicely and others require a fuckton of weight before you even feel it.

Congrats you powerful bastard you!

I haven't tried in a while, but I'm pushing 175lbs now and I can't forsee a scenario where I could perform one of these at the moment. Maybe that's why I can't. But for real this time, congratulations. Doing a zero-kipping muscle-up at your size is an awesome feat.

At 240lbs I could beast the fuck out of a muscle DOWN; muscle up? That's another story.

 

[xuchu]

Hi, I'm thinking about switching my exercise routine from primarily based on cardio - running 6 days a week - to strength based. Read and re-read Starting Strength: Basic Barbell Training and loved it! Going on saturday to get the form down and maybe establish how much my work sets should start out at. I'm kind of apprehensive that I'll look stupid - especially with the empty bar - but I suppose we all have to start somewhere.

I'm 5ft5in and weigh 138 pounds. I already eat clean, drinks tons of water and generally stay away from junk food. Currently I get around 150g of protein from meat based sources. I normally get 2000-2500 calories a day.

The big change is going to be drinking the milk to increase the calories and protein. I'm looking to increase my calorie count - closer to 3000 - and probably look into protein shakes.

Any advice would be greatly appreciated. I'm kind of scared but in a good way.

 

[Munin]

What kind of pain do you mean? If the bar is on the spine of the scapulae and your elbows are up you should not have pain or feel discomfort. The pad doesn't work with a lowbar squat

I feel like I have to focus really hard to keep it in a half comfortable place. It basically distracts me from watching the rest of my form. That is my feeling anyway.

If I remember correctly, Munin is about 155 and has low lifts. This could be to skinniness and a lack of muscle around the surrounding areas. Have you tried squatting in a hoodie?

I do barbell shrugs to build my traps. I do lift in a very light shirt, I would get way too warm otherwise.

So basically, you guys think I should not use that thing? I just feel a lot more secure and comfortable with it...

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

 

[balddemon]

So basically, you guys think I should not use that thing? I just feel a lot more secure and comfortable with it...

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

I don't see what the problem with it is if it doesn't ruin your form. In HS we'd just put towels on our necks, but I've grown used to the bar being on my shoulders.

 

[parrotbeak]

I typically do a weight I can do 5-8 times for assistance work, on everything.

Ya that's what I've been doing also, 5-8 for assistance. I'm going to try to do 10-15 though but will take some time learning the different cable machines. As Mj said the machines are all over the place as far as weight distribution.

 

[Mr.City]

I feel like I have to focus really hard to keep it in a half comfortable place. It basically distracts me from watching the rest of my form. That is my feeling anyway.



I do barbell shrugs to build my traps. I do lift in a very light shirt, I would get way too warm otherwise.

So basically, you guys think I should not use that thing? I just feel a lot more secure and comfortable with it...

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

http://startingstrength.com/index.php/site/platform_the_squat_bar_position

 

[Brolic Gaoler]

Fuck me, meant to edit, sorry for double.

 

[Brolic Gaoler]

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

Even at high bar position your neck is not where the bar should be resting. It SOUNDS like you're putting the bar in the wrong place, and are risking injury in doing so. I don't know for certain obviously, but that's the impression you're giving me.

Also, take the pad off, it's for girly men, just like gloves.

Ya that's what I've been doing also, 5-8 for assistance. I'm going to try to do 10-15 though but will take some time learning the different cable machines. As Mj said the machines are all over the place as far as weight distribution.

The only thing I'm doing on cable machines is tricep pulldowns, reverse tricep extensions, lat pulldowns, seated rows, and some of the seated tricep extensions (just if I feel like doing them after LTEs).

The only other machine I use ever is the leg extension machine, just shits and giggles.

 

[Echoes of Pink]

I feel like I have to focus really hard to keep it in a half comfortable place. It basically distracts me from watching the rest of my form. That is my feeling anyway.

I do barbell shrugs to build my traps. I do lift in a very light shirt, I would get way too warm otherwise.

So basically, you guys think I should not use that thing? I just feel a lot more secure and comfortable with it...

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

My personal opinion, nothing more:

It's more important that you are able to perform the movement correctly and in a way that will allow you progress. I'd say use the pad if it helps in those regards. Try the hoodie if you want an intermediate step.

It's not like using a pad will suddenly negate any progress you are making in the squat if that allows you to progress. Besides if you get your squat way up, you can always remove the pad later, and you'll still be able to move the same amount of weight. In addition, continuing to gain muscle and increase your lifts will probably help build some more padding on your upper back anyway which might make the pad unnecessary at a point in the future.

/two cents

 

[HarryHengst]

I feel like I have to focus really hard to keep it in a half comfortable place. It basically distracts me from watching the rest of my form. That is my feeling anyway.



I do barbell shrugs to build my traps. I do lift in a very light shirt, I would get way too warm otherwise.

So basically, you guys think I should not use that thing? I just feel a lot more secure and comfortable with it...

Well I am more like 163lbs but my squat is indeed only around 145. Today was the first time I felt like I brought out 3x5 squats in solid form because I didn't feel like my neck was being destroyed (and in consequence, my form)..

If your neck feels like it's being destroyed you are placing the bar wrong. I cant imagine how else you can manage to fuck up your neck by doing squats. Are you sure you are using the correct position for a low-bar squat?

 

[balddemon]

Also, take the pad off, it's for girly men, just like gloves.


.

lol not to mention gloves, in my experience, don't actually help grip the bar better.

Anyways, I tried the form adjustments you guys mentioned, and deadlifting got a whole lot easier. Shooting for 285ish today

 

[Brolic Gaoler]

lol not to mention gloves, in my experience, don't actually help grip the bar better.

Anyways, I tried the form adjustments you guys mentioned, and deadlifting got a whole lot easier. Shooting for 285ish today

Let us know how it goes bud.

I'm going to a Christmas party in about 30 minutes. Gonna get sloppy.

 

[balddemon]

Let us know how it goes bud.

Ouch. Progressed 225, 245, 265, 275, 285. One of the callouses I pulled off came back sometime during the set lol. But all in all, I'm not hurt, but my lower back will be sore as hell tomorrow.

On a worse note, my bench is getting worse. Last week I did 165, 175, 180, 190, 185 all x5. Today I could barely get up 155x5. What gives? It could have been my lack of accessory exercises (I don't do them), so I did some today.

Also what are some good lower back exercises? All I could think of was Romanian Raises. Anything else?

 

[Luscious LeftFoot]

Ouch. Progressed 225, 245, 265, 275, 285. One of the callouses I pulled off came back sometime during the set lol. But all in all, I'm not hurt, but my lower back will be sore as hell tomorrow.

On a worse note, my bench is getting worse. Last week I did 165, 175, 180, 190, 185 all x5. Today I could barely get up 155x5. What gives? It could have been my lack of accessory exercises (I don't do them), so I did some today.

Also what are some good lower back exercises? All I could think of was Romanian Raises. Anything else?

A drop like that, I'd think possibly over training. But could be poor sleep or poor diet. What's you overall workout routine look like? (You may have posted it already)

Also, your bench rep scheme is odd to me, 10lb increase, than 5lb, back to 10lb, then -5lb.

Deadlifts look better, you're effectively increasing 10% every set, I would have dropped the 275 and gone directly to 285. But that's understandable given you were aiming for a new personal record.

 

[Cooter]

Well... I got two muscle ups in a row without letting go of the bar and the 3rd one was oh so close. I'll be up to 3 in a few weeks. I had 2 people approach me afterward and congratulate me. LOL.

 

[MjFrancis]

Muscle-ups are awesome enough that I don't doubt that at all. I'll have to give another go at them before long.

 

[Cooter]

Muscle-ups are awesome enough that I don't doubt that at all. I'll have to give another go at them before long.

I've found they are much easier if you take a narrow grip. Good luck. Explode up.

 

[Mr.City]

Ouch. Progressed 225, 245, 265, 275, 285. One of the callouses I pulled off came back sometime during the set lol. But all in all, I'm not hurt, but my lower back will be sore as hell tomorrow.

On a worse note, my bench is getting worse. Last week I did 165, 175, 180, 190, 185 all x5. Today I could barely get up 155x5. What gives? It could have been my lack of accessory exercises (I don't do them), so I did some today.

Also what are some good lower back exercises? All I could think of was Romanian Raises. Anything else?

What type of program is this? Reverse pyramid?

 

[Munin]

Even at high bar position your neck is not where the bar should be resting. It SOUNDS like you're putting the bar in the wrong place, and are risking injury in doing so. I don't know for certain obviously, but that's the impression you're giving me.

Also, take the pad off, it's for girly men, just like gloves.

Maybe "neck" was a bit awkwardly phrased. I looked at the SS video again and I think I have the position figured out well. Actually, I don't have to use the pad up to 135, but beyond that it just gets so uncomfortable (pushes into my muscles sharply) it distracts me. Maybe I really am still too skinny and since I am using almost zero padding by way of clothing, that makes it worse.

I will go for Echoes of Pink's advice, see where I get using the pad and at a later point I will try going on without it again.

 

[Ilive1up]

so, i want to run a half-marathon next year.

i've been running for a while now, do about 3-5 miles a day, but i really want to see if i can do a half-marathon.

never trained before, because all i do is run. anyone ever do it?

 

[Brolic Gaoler]

so, i want to run a half-marathon next year.

i've been running for a while now, do about 3-5 miles a day, but i really want to see if i can do a half-marathon.

never trained before, because all i do is run. anyone ever do it?

Most I've ever run was just over 10 miles in the Army. Best way to train to run is simply to run.

Buzz finally wore off, my body is sore as hell. Won't be drinking again for a bit, lol.

 

[balddemon]

A drop like that, I'd think possibly over training. But could be poor sleep or poor diet. What's you overall workout routine look like? (You may have posted it already)

Also, your bench rep scheme is odd to me, 10lb increase, than 5lb, back to 10lb, then -5lb.

Deadlifts look better, you're effectively increasing 10% every set, I would have dropped the 275 and gone directly to 285. But that's understandable given you were aiming for a new personal record.

Yeah my money's on the lack of rest, I haven't been to sleep before 2am the last couple nights. I'm about to hit the sack, and I'll be in bed early tomorrow night. As for the lbs on bench, I slowed the increases until I knew I couldn't increase it more and then dropped it slightly so I could get 5 reps.

Oh and it COULD be overtraining, but I don't think so, as this has happened before. I didn't really pay attention to what fixed it though.

What type of program is this? Reverse pyramid?

Nah I mostly just go by feel - how did the last set feel, can I do more, if not then I drop it 5 lbs. Let's go with what reilo said.

fake edit: another problem with my bench could be the lack of warmup. 5 pullups, 15 pushups, 10 dips probably isn't enough. Should I throw some light BB benches in there?

 

[reilo]

A drop like that, I'd think possibly over training. But could be poor sleep or poor diet. What's you overall workout routine look like? (You may have posted it already)

Also, your bench rep scheme is odd to me, 10lb increase, than 5lb, back to 10lb, then -5lb.

Deadlifts look better, you're effectively increasing 10% every set, I would have dropped the 275 and gone directly to 285. But that's understandable given you were aiming for a new personal record.

It's a 75/85/95/105/90% rep scheme, I think. Completely fine.

 

[Brolic Gaoler]

Yeah my money's on the lack of rest, I haven't been to sleep before 2am the last couple nights. I'm about to hit the sack, and I'll be in bed early tomorrow night. As for the lbs on bench, I slowed the increases until I knew I couldn't increase it more and then dropped it slightly so I could get 5 reps.

Oh and it COULD be overtraining, but I don't think so, as this has happened before. I didn't really pay attention to what fixed it though.

Nah I mostly just go by feel - how did the last set feel, can I do more, if not then I drop it 5 lbs. Let's go with what reilo said.

fake edit: another problem with my bench could be the lack of warmup. 5 pullups, 15 pushups, 10 dips probably isn't enough. Should I throw some light BB benches in there?

That's the only way I warm up for bench.

 

[Mr.City]

Yeah my money's on the lack of rest, I haven't been to sleep before 2am the last couple nights. I'm about to hit the sack, and I'll be in bed early tomorrow night. As for the lbs on bench, I slowed the increases until I knew I couldn't increase it more and then dropped it slightly so I could get 5 reps.

Oh and it COULD be overtraining, but I don't think so, as this has happened before. I didn't really pay attention to what fixed it though.

Nah I mostly just go by feel - how did the last set feel, can I do more, if not then I drop it 5 lbs. Let's go with what reilo said.

fake edit: another problem with my bench could be the lack of warmup. 5 pullups, 15 pushups, 10 dips probably isn't enough. Should I throw some light BB benches in there?

1. Those aren't warm ups. Warm up with some light benching sets. For example:
45x5, 75x4, 105x3, 135x2, then proceed into your work sets.

2. That "Real Feel" program seems to be causing some issues with the way it handles stress and recovery. Might I suggest a program that has more structure.

Also, you seem ignorant in the ways of programming and warming up. It may do you well to examine your benching form.

 

[Mr.City]

Maybe "neck" was a bit awkwardly phrased. I looked at the SS video again and I think I have the position figured out well. Actually, I don't have to use the pad up to 135, but beyond that it just gets so uncomfortable (pushes into my muscles sharply) it distracts me. Maybe I really am still too skinny and since I am using almost zero padding by way of clothing, that makes it worse.

I will go for Echoes of Pink's advice, see where I get using the pad and at a later point I will try going on without it again.

You may be too skinny, or it could that you're not getting tight enough under the bar.

 

[J Tourettes]

so, i want to run a half-marathon next year.

i've been running for a while now, do about 3-5 miles a day, but i really want to see if i can do a half-marathon.

never trained before, because all i do is run. anyone ever do it?

I used to do a fair bit of running and have taken part in a few half marathons. I found hill work to be one of the most beneficial ways to train.

 

[MjFrancis]

[...] at least the people curling in the squat rack show up.

This quote struck me this morning as I considered how some people do something to maintain fitness, which at the very least is better than nothing.

Horton is primarily an Olympic lifter and coach, but I check out his website from time to time: The Iron Samurai.

 

[ezrarh]

so, i want to run a half-marathon next year.

i've been running for a while now, do about 3-5 miles a day, but i really want to see if i can do a half-marathon.

never trained before, because all i do is run. anyone ever do it?

I use to be a cross country runner. While I've never ran a half marathon, I use to do dual training sessions. Like 4-5 miles in the morning and then 6 miles in the evening. Easiest way to get better is just simply run more. Start putting in long runs of 6+ miles at least once a week. It's also better if there's a park nearby where you can run on trails as opposed to concrete.

 

[Ilive1up]

yeah, i usually just run around my town, but i've used the high school track, too.

i have a couple local parks that have trails, and one of them even goes down to the beach, so i'll probably check that out.

 

[snoopen]

Check out the running thread http://www.secondapps.com/neogaf/showthread.php?t=436255

 

[abuC]

Already posted in the weight loss thread, but I dropped 2 pounds in the last week, still pretty much eat what I want and get protein I just have a much bigger window where Im active and not eating. Im seeing striations on my shoulders, and veins appearing on my arms, Im 253lbs, which is the lowest I've been in years. I think I can keep up the intermittent fasting for a very long time, Im accustomed to it already and it's pretty easy to adjust during the day.

 

[FallingEdge]

New PR. 1x5 @ 155 OHP. This time a few months ago, I struggled to get one. I am excited!

 

[Brolic Gaoler]

You guys with the golds gym pullup bar, where did you get it? My wife can only find the iron gym one. Is that good enough? I'd like to get one people know isn't a piece of shit.

 

[rando14]

I have an iron gym bar, it works well and I've had it for a while. For the record, I am ~160 lbs.

 

[rage1973]

Already posted in the weight loss thread, but I dropped 2 pounds in the last week, still pretty much eat what I want and get protein I just have a much bigger window where Im active and not eating. Im seeing striations on my shoulders, and veins appearing on my arms, Im 253lbs, which is the lowest I've been in years. I think I can keep up the intermittent fasting for a very long time, Im accustomed to it already and it's pretty easy to adjust during the day.

I dropped 4 pounds in the first two weeks of Leangains.
It's too fast for my taste so I upped all my macro count and in the past week I have stayed at the same weight.