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[MjFrancis]

One Shrug to Rule Them All - T-Nation article by Anthony Mychal

Since I'm a fan of anything that efficiently develops the back muscles, I paid attention to this one. Basically, you get rack the bar on the shoulders in a front squat, elbows forward, and "cue your shoulders to your ears, elbows through the roof, and bar to the chin" for one rep.

Thoughts? This sounds like a fun secondary exercise, like barbell curls, face-pulls or the barbell shoulder shrug movement this idea replaces.

 

[Mr.City]

I've been eating like crap ever since Christmas, roughly the end of my maintenance phase. I need to get my shit together. I feel so bloated right now.

 

[Petrie]

I've been eating like crap ever since Christmas, roughly the end of my maintenance phase. I need to get my shit together. I feel so bloated right now.

Im home for Xmas, can't get to the gym, and am with my girlfriend's family who only eat out and like shit. I've put on at least 5 lbs in the last 2 weeks, because it'd be insulting not to eat what they want to. I will be doing far more cardio for a bit come new years.

 

[Mr.City]

Im home for Xmas, can't get to the gym, and am with my girlfriend's family who only eat out and like shit. I've put on at least 5 lbs in the last 2 weeks, because it'd be insulting not to eat what they want to. I will be doing far more cardio for a bit come new years.

You can eat what they offer, however you don't need to eat ridiculous amounts.

 

[Munin]

So I just came back from vacation and that means I had 6 days of no gym. I am on SS. The last time I went for a longer period without gym - about 14 days - I lost about 30% of my progress (but that was in summer and not on SS). So I wanna know, is this normal and expected? Should I deload all my lifts before I start again tomorrow? What if I noticeably struggle with my old numbers?

Also, I wanna change from my weight gainer to a pure whey protein solution (I used True Mass before) because I noticed that those carbs might be making me a bit too fat. I am a hard gainer so I really would need to replace those lost calories with something else. Any suggestions? Ideally something I can convert into a shake, cause otherwise I might be struggling to get it down every day.

 

[rage1973]

So I just came back from vacation and that means I had 6 days of no gym. I am on SS. The last time I went for a longer period without gym - about 14 days - I lost about 30% of my progress (but that was in summer and not on SS). So I wanna know, is this normal and expected? Should I deload all my lifts before I start again tomorrow? What if I noticeably struggle with my old numbers?

Also, I wanna change from my weight gainer to a pure whey protein solution (I used True Mass before) because I noticed that those carbs might be making me a bit too fat. I am a hard gainer so I really would need to replace those lost calories with something else. Any suggestions? Ideally something I can convert into a shake, cause otherwise I might be struggling to get it down every day.

Replace them with hard boiled eggs. Easy way to get lots of protein into your diet and they are easy to eat.

 

[HarryHengst]

So I just came back from vacation and that means I had 6 days of no gym. I am on SS. The last time I went for a longer period without gym - about 14 days - I lost about 30% of my progress (but that was in summer and not on SS). So I wanna know, is this normal and expected? Should I deload all my lifts before I start again tomorrow? What if I noticeably struggle with my old numbers?

Also, I wanna change from my weight gainer to a pure whey protein solution (I used True Mass before) because I noticed that those carbs might be making me a bit too fat. I am a hard gainer so I really would need to replace those lost calories with something else. Any suggestions? Ideally something I can convert into a shake, cause otherwise I might be struggling to get it down every day.

30% of your lifts lost in 14 days? No, thats not normal. I lost about 25% after 9 months of not working out at all.

 

[Munin]

30% of your lifts lost in 14 days? No, thats not normal. I lost about 25% after 9 months of not working out at all.

I was still a total beginner back then and I still am now, so I guess that may factor into it. I do seem to lose progress more quickly though than others, not sure. At least I am sticking to SS now hopefully that will solidify everything.


Is it OK to cook like a whole bunch of eggs at once and keep them in the refrigerator for a while? Sorry if dumb question.

 

[Cheeto]

I was still a total beginner back then and I still am now, so I guess that may factor into it. I do seem to lose progress more quickly though than others, not sure. At least I am sticking to SS now hopefully that will solidify everything.


Is it OK to cook like a whole bunch of eggs at once and keep them in the refrigerator for a while? Sorry if dumb question.

How long is a while?

 

[Munin]

How long is a while?

1-2 days? Would they go bad that quickly if hard boiled?

 

[Echoes of Pink]

I was still a total beginner back then and I still am now, so I guess that may factor into it. I do seem to lose progress more quickly though than others, not sure. At least I am sticking to SS now hopefully that will solidify everything.


Is it OK to cook like a whole bunch of eggs at once and keep them in the refrigerator for a while? Sorry if dumb question.

If you hard boil them, you can do the whole carton at once, and they should last about a week in the fridge.

 

[MrToughPants]

1-2 days? Would they go bad that quickly if hard boiled?

Put them in a jar of pickle juice they'll last forever.

 

[Jason's Ultimatum]

I'm guessing he's content to be where he's at and just wants to maintain the physique. I could be wrong, but that's what it sounds like to me.

You're right. I don't want to be any bigger. Too much work. If my metabolism was normal, and I could eat whatever I wanted to without my skin breaking out, then yeah, maybe my attitude would change.

But I'm happy with the way I look, though I do want to stay lean and get a bit more shredded.

Like today, for instance, I did chest, back, and triceps. I'm not going to list them in any order, but I did:

-Get a balance ball, 50lb DBs, hold one DB up while doing 10 reps with the other arm, switched, then finished by doing both arms for 10 reps. So a total of 30 reps, but that last ten rep killed me.

-Pull up a bench to cable machine, set it up to incline, do cable flies, quickly, position my feet to the end of the bench, and do some push ups while placing my hands on medince balls.

-Pull ups (a lot of pull ups)

-Standing single arm cable rows

-Dips and seated dips

I actually tried doing push ups while holding DBs, and then followed by rows when I'm at the top of a push up, but my balance was way off, and it was hard.

 

[Brolic Gaoler]

Started doing pendlay rows last week, and I just did them again yesterday. Man they really nail your back. I wish I had been doing my rows "correct" before. At least I know now.

One Shrug to Rule Them All - T-Nation article by Anthony Mychal

Since I'm a fan of anything that efficiently develops the back muscles, I paid attention to this one. Basically, you get rack the bar on the shoulders in a front squat, elbows forward, and "cue your shoulders to your ears, elbows through the roof, and bar to the chin" for one rep.

Thoughts? This sounds like a fun secondary exercise, like barbell curls, face-pulls or the barbell shoulder shrug movement this idea replaces.

That looks and sounds REALLY awkward. If you try it let me know what you think.

You're right. I don't want to be any bigger. Too much work. If my metabolism was normal, and I could eat whatever I wanted to without my skin breaking out, then yeah, maybe my attitude would change.

But I'm happy with the way I look, though I do want to stay lean and get a bit more shredded.

Like today, for instance, I did chest, back, and triceps. I'm not going to list them in any order, but I did:

-Get a balance ball, 50lb DBs, hold one DB up while doing 10 reps with the other arm, switched, then finished by doing both arms for 10 reps. So a total of 30 reps, but that last ten rep killed me.

-Pull up a bench to cable machine, set it up to incline, do cable flies, quickly, position my feet to the end of the bench, and do some push ups while placing my hands on medince balls.

-Pull ups (a lot of pull ups)

-Standing single arm cable rows

-Dips and seated dips

I actually tried doing push ups while holding DBs, and then followed by rows when I'm at the top of a push up, but my balance was way off, and it was hard.

You can't improve upon perfection, am I right?

If you hard boil them, you can do the whole carton at once, and they should last about a week in the fridge.

I got those eggie things for my birthday, so no more fucking around with peeling them shits anymore. Fuck yeah!

 

[Petrie]

You can eat what they offer, however you don't need to eat ridiculous amounts.

I don't, but when you combine my increased appetite with no gym and eating out for most meals, its a recipe for disaster. (Likely haven't put on 5 lbs, but definitely feels like it.)

 

[Echoes of Pink]

Started doing pendlay rows last week, and I just did them again yesterday. Man they really nail your back. I wish I had been doing my rows "correct" before. At least I know now.

I got those eggie things for my birthday, so no more fucking around with peeling them shits anymore. Fuck yeah!

I tried to get the pendlay rows down, but always felt like I was putting my lower back in a compromised position whenever I did them (even with a low weight). In the end, I've just stuck with heavy DB rows. I'll have to give them another shot in the future. Any tips?

I've heard about the hard boiled egg machines. It sounds awesome if you eat them all of the time. Can you use fresher eggs with them or is it the same with about to expire eggs?

 

[parrotbeak]

Are you guys talking about the microwave egg thing where you crack the egg into it and microwave it?

 

[Brolic Gaoler]

I tried to get the pendlay rows down, but always felt like I was putting my lower back in a compromised position whenever I did them (even with a low weight). In the end, I've just stuck with heavy DB rows. I'll have to give them another shot in the future. Any tips?

I've heard about the hard boiled egg machines. It sounds awesome if you eat them all of the time. Can you use fresher eggs with them or is it the same with about to expire eggs?

Get parallel or near parallel and focus on sticking your ass back. That works for me. I also do heavy DB rows too at the end of my back workout, but do a lot of back shit because of how much chest I do. And like the video from Glen says if you have to grip wider to get in position, do it.

http://www.youtube.com/watch?v=ZlRrIsoDpKg

The Eggie thing isn't a machine. It's a case you put the egg into that you boil the egg in so there's no shell to fuck with.

Are you guys talking about the microwave egg thing where you crack the egg into it and microwave it?

No, here.

http://www.youtube.com/watch?v=oEPK6UTDemY


I first saw them on an infomercial at golds, and thought "that's the dumbest thing I've ever seen," but then I kept watching and thought, that's fucking genius!

 

[IceCold]

Fuck hard boiled eggs. Scrambled eggs is where it's at.

 

[Cheeto]

Fuck hard boiled eggs. Scrambled eggs is where it's at.

no fuck you

 

[parrotbeak]

The Eggie thing isn't a machine. It's a case you put the egg into that you boil the egg in so there's no shell to fuck with.

No, here.

http://www.youtube.com/watch?v=oEPK6UTDemY

Oh ok, ya, that's what I meant. My mom had a microwave version years ago. I saw that infomercial too and also thought it was dumb, but I have to admit even when supposedly doing hardboiled eggs perfectly, they can still be a bitch to peal.

 

[Jason's Ultimatum]

Fuck hard boiled and scrambled eggs.

Making french toast, and then pouring the rest of the left over egg whip onto the frying pan and making an omelot is where it's at.

 

[Brolic Gaoler]

Awww shit, egg fight!

Oh ok, ya, that's what I meant. My mom had a microwave version years ago. I saw that infomercial too and also thought it was dumb, but I have to admit even when supposedly doing hardboiled eggs perfectly, they can still be a bitch to peal.

Yeah, we shock them all the time yet there's still that one or two eggs that end up more on the peel than in my mouth.

I'm out, gonna go get my squat on.

 

[parrotbeak]

Fuck hard boiled eggs. Scrambled eggs is where it's at.

If I'm eating at home I will make soft scrambled most of the time but hardboiled is perfect for making a carton at once and eating them throughout the week.

Sunnyside up is my real fave but ideally you need something to soak up the yolk.

 

[Echoes of Pink]

Get parallel or near parallel and focus on sticking your ass back. That works for me. I also do heavy DB rows too at the end of my back workout, but do a lot of back shit because of how much chest I do. And like the video from Glen says if you have to grip wider to get in position, do it.

The Eggie thing isn't a machine. It's a case you put the egg into that you boil the egg in so there's no shell to fuck with.

No, here.

http://www.youtube.com/watch?v=oEPK6UTDemY


I first saw them on an infomercial at golds, and thought "that's the dumbest thing I've ever seen," but then I kept watching and thought, that's fucking genius!

Ah that's different than I thought. It still looks cool though. One of my coworkers was telling me about this machine that you just pop the eggs in which cooks them and also pumps water into the inside of the shell to separate it from yolk and white.

 

[IceCold]

Since we're talking about eggs, let me ask you guys this: What's the stance on the healthiness of eggs? As a kid, I remember my mom would tell me it's bad to eat more than 2-3 eggs a week due to the cholesterol. Is this a myth? I would love to me able to eat 3 eggs a day since it's fast to make and has a lot of protein. It's a great way to start the day.

 

[MjFrancis]

Hardboiled, scrambled, raw, overeasy, poached, whatever - when you eat 4-6 a day you need some variety to make it happen.

 

[MjFrancis]

Since we're talking about eggs, let me ask you guys this: What's the stance on the healthiness of eggs? Ask a kid, I remember my mom would tell me it's bad to eat more than 2-3 eggs a week due to the cholesterol. Is this a myth? I would love to me able to eat 3 eggs a day since it's fast to make and has a lot of protein. It's a great way to start the day.

The correlations between dietary cholesterol and blood cholesterol have since been proven to be less than positive since your mother disseminated that information.

 

[parrotbeak]

My current understanding is that if you have high cholesterol already then dietary cholesterol may make it worse, but otherwise it has no impact?

 

[Cheeto]

Hardboiled, scrambled, raw, overeasy, poached, whatever - when you eat 4-6 a day you need some variety to make it happen.

Hardboiled, sometimes with salt and pepper, sometimes without

 

[IceCold]

The correlations between dietary cholesterol and blood cholesterol have since been proven to be less than positive since your mother disseminated that information.

That's good news.



I just saw the video about the pendlay rows that was posted. Pretty informative, but I have a question. I'm not strong enough to do pendlay rows with 45lb plates. If I try to make the bar touch the floor at every rep it's awkward since distance between the floor and my torso is too far away. Is it fine if I don't make the bar touch the floor until I am able to list with 45lb plates?

 

[parrotbeak]

That's good news.



I just saw the video about the pendlay rows that was posted. Pretty informative, but I have a question. I'm not strong enough to do pendlay rows with 45lb plates. If I try to make the bar touch the floor at every rep it's awkward since distance between the floor and my torso is too far away. Is it fine if I don't make the bar touch the floor until I am able to list with 45lb plates?

Do you have access to a rack? Use the safety pins to set the bar at the right height.

 

[rando14]

Since we're talking about eggs, let me ask you guys this: What's the stance on the healthiness of eggs? As a kid, I remember my mom would tell me it's bad to eat more than 2-3 eggs a week due to the cholesterol. Is this a myth? I would love to me able to eat 3 eggs a day since it's fast to make and has a lot of protein. It's a great way to start the day.

"...existing epidemiological data have clearly demonstrated that dietary cholesterol is not correlated with increased risk for CHD. Although numerous clinical studies have shown that dietary cholesterol challenges may increase plasma LDL cholesterol in certain individuals, who are more sensitive to dietary cholesterol (about one-quarter of the population), HDL cholesterol also rises resulting in the maintenance of the LDL/HDL cholesterol ratio, a key marker of CHD risk."

[http://www.ncbi.nlm.nih.gov/pubmed/22037012]

"We need to acknowledge that diverse healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet."

[http://www.ncbi.nlm.nih.gov/pubmed/21776466]

"Dietary cholesterol content does not significantly influence plasma cholesterol values, which are regulated by different genetic and nutritional factors that influence cholesterol absorption or synthesis. Some subjects are hyper-absorbers and others are hyper-responders, which implies new therapeutic issues. Epidemiological data do not support a link between dietary cholesterol and CVD."

[http://www.ncbi.nlm.nih.gov/pubmed/21385506]

It is probably a good idea for those at risk of vascular disease to refrain from high amounts of dietary cholesterol, but for those of us who are currently healthy and active, I see no reason why one should be worried about egg consumption considering how nutritious and cost-effective eggs are.

 

[Ether_Snake]

For lower body: Squats (regular ones) and deadlift work really well.

Do compound lifts like stated in the OP and eat right.

SS is a perfect 3 day program for someone of your stats!

Edit: Is there a reason you only do one legged squats?

No reason, it just seems like the payoff is bigger since it's more difficult. I always feel it the next day if I do one-legged (60 times for each leg, with my body weight only).

What is SS?

BTW I got myself a caloric counter app. I have to consume around 2500 calories a day to gain 5 lbs in a bit over a month. It might seem like not much, but holy shit, I calculated what I had for breakfast and I feel like I'd have to over-eat to get there. For breakfast I had a cup of yogurt + banana + whey protein powder + oatmeal with molasse + two carrots and that's only 660 cal. I have 1770 to go. Even if I eat the whole scallops package for lunch (350g, has like 70g of proteins and around 400 calories), and a large salmon fillet for dinner, even with salads and whatnot, I'll probably be short of 600 cal at least

I can add an avocado and all, but it feels like I have to over-eat to get to 2500.

I can't eat cereals (no gluten), and can't eat eggs due to an allergy. I used to eat whole wheat bagels regularly and that helped to maintain my weight but that's not possible anymore. Gluten gives me acne and digestion problems/bloating/etc. Nuts are extremely expensive. I can't consume too much dairy, I don't digest it very well.

 

[rando14]

SS = Starting Strength, a program pioneered by Mark Rippetoe.

 

[Mr.Fresh]

I need some at home workouts to do until my college gym opens again on the 15th. Any ideas?

 

[IceCold]

Do you have access to a rack? Use the safety pins to set the bar at the right height.

Yeah I do. I guess that would work. By the way what are the benefits of doing rows this way?

If any of your guys are bored right now, watch this video: http://www.youtube.com/watch?v=dHy9W9LpvlQ

Real life ninjas.

 

[xuchu]

Did SS workout B for the first time today. Loving the squats - I really feel that hip drive. Press is hard! I was struggling at 35kg for the full 5 reps. Any tips for form? Lastly, to say the power clean is awkward would be an understatement. Should I focus on getting the deadlift technique right at first before I even try and learn the power clean?

 

[Cheeto]

I need some at home workouts to do until my college gym opens again on the 15th. Any ideas?

Sandbag training. Grab a cheap but big duffel bag... grab some bags of sand at your local hardware super store for a couple bucks... put the sandbags into the duffel (you might have to duct tape the sandbags if the plastic isn't heavy enough to prevent leaks). Just search for it for lift ideas... very simple but effective stuff

 

[despire]

Anyone got any pointers if I want to substitute Power Cleans with Pendlay Rows in SS? I've done StrongLifts 5x5 for about a month few weeks back but decided to train on the "big 4" (squat, deadlift, bench press, chin upp) 3x a week for easier recovery since I was/am cutting a bit. I've been doing them for a few weeks now. So far so good. I was also having difficulties doing the press and rows, but I guess it was atleast partly due to the fact that I should have started a bit lower with them.

But now I've decided to upp my calorie intake a bit so that I should be able to handle SS even though I'm not eating in excess every day (-20%/+20% approx.) I also think it would probably be better for me to do SS since it adds few more moves for a more complete set. Also when should I train chin upps while doing SS?

Any thoughts?

 

[thomaser]

Oh, no. Was at work, sat down in a squat and reached forward to grab something on the floor, and snap. Searing pain in my lower back. I can barely twist my torso or bend forward without pain. I guess that rules out a whole range of workouts for a while... anything else I should do than just take it easy? Perhaps some stretching?

 

[rando14]

Oh, no. Was at work, sat down in a squat and reached forward to grab something on the floor, and snap. Searing pain in my lower back. I can barely twist my torso or bend forward without pain. I guess that rules out a whole range of workouts for a while... anything else I should do than just take it easy? Perhaps some stretching?

Snap and searing pain? See a professional!

 

[IceCold]

Did SS workout B for the first time today. Loving the squats - I really feel that hip drive. Press is hard! I was struggling at 35kg for the full 5 reps. Any tips for form? Lastly, to say the power clean is awkward would be an understatement. Should I focus on getting the deadlift technique right at first before I even try and learn the power clean?

I'm doing pendlay rows instead of power cleans. Jerking bars over my head scare the shit out of me.

 

[Mr.Fresh]

Sandbag training. Grab a cheap but big duffel bag... grab some bags of sand at your local hardware super store for a couple bucks... put the sandbags into the duffel (you might have to duct tape the sandbags if the plastic isn't heavy enough to prevent leaks). Just search for it for lift ideas... very simple but effective stuff

That actually sounds really cool but I don't have anywhere to put them at the moment.

 

[Cheeto]

That actually sounds really cool but I don't have anywhere to put them at the moment.

You don't have space for a duffel bag? They can literally only be a couple feet long and less than 2 feet in diameter

 

[xuchu]

I'm doing pendlay rows instead of power cleans. Jerking bars over my head scare the shit out of me.

Any videos or articles I can read about Pendlay Rows?

 

[rage1973]

I'm doing pendlay rows instead of power cleans. Jerking bars over my head scare the shit out of me.

Maybe you are thinking of power snatch as in the power clean the bar barely goes over your shoulder.

 

[thomaser]

Snap and searing pain? See a professional!

Not a "snap". Lousy language on my part. More of a jab. It really hurts in my lower back at the left side of the spine whenever I bend forward or twist at the hip. It's the kind of thing I would expect to get from a wrongly executed deadlift, not from just sitting down on my haunches.

 

[Mr.City]

That's good news.



I just saw the video about the pendlay rows that was posted. Pretty informative, but I have a question. I'm not strong enough to do pendlay rows with 45lb plates. If I try to make the bar touch the floor at every rep it's awkward since distance between the floor and my torso is too far away. Is it fine if I don't make the bar touch the floor until I am able to list with 45lb plates?

Stack plates or aerobic step-up things to make up the distance.

Anyone got any pointers if I want to substitute Power Cleans with Pendlay Rows in SS? I've done StrongLifts 5x5 for about a month few weeks back but decided to train on the "big 4" (squat, deadlift, bench press, chin upp) 3x a week for easier recovery since I was/am cutting a bit. I've been doing them for a few weeks now. So far so good. I was also having difficulties doing the press and rows, but I guess it was atleast partly due to the fact that I should have started a bit lower with them.

But now I've decided to upp my calorie intake a bit so that I should be able to handle SS even though I'm not eating in excess every day (-20%/+20% approx.) I also think it would probably be better for me to do SS since it adds few more moves for a more complete set. Also when should I train chin upps while doing SS?

Any thoughts?

Well, some version of SS have the power clean subsubbed with chin ups. I personally would do both the rows and the cleans; treat the clean as a main lift and the row as an accessory lift.

Did SS workout B for the first time today. Loving the squats - I really feel that hip drive. Press is hard! I was struggling at 35kg for the full 5 reps. Any tips for form? Lastly, to say the power clean is awkward would be an understatement. Should I focus on getting the deadlift technique right at first before I even try and learn the power clean?

I would go lower on the press. You're not supposed to be struggling on the first series of workouts since that first week or two is about learning the movement. Can't give any form tips if we can't see your form, however since you are new to pressing (and I don't mean offense by this) it's probably pretty rough.

And you are correct in assuming that you get the deadlift down before learning to power clean since the deadlift motion makes up half of the power clean. A lot of this is covered in the back of Starting Strength and will help correct any mistakes you may make at first.

 

[IceCold]

Maybe you are thinking of power snatch as in the power clean the bar barely goes over your shoulder.

Yeah you're right. Still I would feel uncomfortable doing it unless I had a trainer show me how to do it properly.

Any videos or articles I can read about Pendlay Rows?

This: http://www.youtube.com/watch?v=ZlRrIsoDpKg