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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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parrotbeak
Member
Do people typically lean back into the seat when doing seated presses? If so that would likely make it easier, but if not, you do lose the hip drive. It would basically be the same as a strict military press except the weight is distributed on your butt and feet. It could even be harder to balance that way, since it's difficult to activate your glutes when seated.
I've done seated once in the last few years and only because I was tired of waiting for a rack, and I found it harder but I assumed it was because I wasn't used to it. I'm sure as with anything there are tricks to make it easier.
I've done seated once in the last few years and only because I was tired of waiting for a rack, and I found it harder but I assumed it was because I wasn't used to it. I'm sure as with anything there are tricks to make it easier.
cuevas. PhD.
Member
Oh my god, these two guys...
And as shown in the Rippetoe video you move your body quite a lot even on a strict press. This movement is limited when you are sitting.
Hm I never knew it had a name, but I typically like to do these presses at the end of my shoulder workouts as burnouts. Feels good. However, I never put weight on because I'm not a fan of going heavy for any shoulder exercises that occur behind the head.
Brolic Gaoler
formerly Alienshogun
Don't be mislead, seated press also takes out the entire process of your lower half having to keep the weight stable, especially at full lock out.
Probably just being unused to it.
Standing press I would wager becomes increasingly more difficult (than seated) the higher the weight gets as well.
I don't do any behind the neck pressing, I've heard far too many horror stories, lol.
He's saying to rotate your shoulder while using a weight?
Isn't that a major no no? Wouldn't that potentially fuck up your rotator cuff?
I don't really rotate the weight like that, but yeah, you can really mess up your shoulders with the bradford press, I only do 135lbs when I do it, never higher.
Brolic Gaoler
formerly Alienshogun
Yeah, I'm staying away from that like it's a fucking leper lol.
Thanks for posting it though, it's a video I hadn't seen yet.
parrotbeak
Member
Ya, in any case, seated position is bad for lower back, and leaving out the lower half of the body, well, leaves out the lower half of the body.
I'm interested too on the rotation and behind the neck stuff. I've left those out for fear of injury as well, but I don't know much about the shoulder.
Brolic Gaoler
formerly Alienshogun
Me either, and I'd rather not have to find out, if ya get my drift, haha.
http://www.youtube.com/watch?v=eODXVvSwefk
RAW POWA!
cuevas. PhD.
Member
Yeah the lower back does get killed when seated, probably why most bodybuilders/powerlifters don't do it seated.
parrotbeak
Member
Goddamn those guys are absurdly strong.
Any exercise that involves lifting weight from behind your head should be avoided. Same thing for upright row. Those can fuck up your shoulders big time.
Brolic Gaoler
formerly Alienshogun
Upright row? That's the first I've heard that, and I go pretty heavy with it. Guess I should be more careful.
Yeah, shit's nuts.
Second guy looks like he MIGHT do a little push press, but could be all hip, it's hard to tell. Still, that's fucking strong as hell.
Check this out: http://www.bodybuilding.com/fun/betteru26.htm
I don't know how much truth there is to it but it makes sense. I think it's fine if you do it with an acceptable weight. Don't push yourself too hard when doing it.
parrotbeak
Member
If the issue is impingement, I would think even lower weight/higher rep would be bad, since it's wearing away the tendon over time.
cuevas. PhD.
Member
Damn I've been doing them forever 
Brolic Gaoler
formerly Alienshogun
Thanks for this, you probably saved me an injury.
Oh fuck I just remembered that last night I was doing clapping pushups while drunk and it felt like I was floating. Everyone said I was floating up...time to start bodyweight workouts? haha
EDIT: Also, http://extremebodyweightworkouts.com/blog/the-dumbbell-upright-row-good-stuff#more-3962 what? Is this different then non-dumbbell upright row?
EDIT: Also, http://extremebodyweightworkouts.com/blog/the-dumbbell-upright-row-good-stuff#more-3962 what? Is this different then non-dumbbell upright row?
Brolic Gaoler
formerly Alienshogun
Further tweaked my "routine."
Never mind the numbers, those are current numbers based off of where I'm at now.
I think that looks a bit better, cleaned out some crap, probably still more than what most people would have in there especially with back, could probably clean that out some more too, but I worry about neglecting anything in my back.
Monday
Bench 315 3x5
Squat 325 3x5
Assistance incline bench
Tuesday
All assistance
Back (pullups, cable rows, cable pulldowns, pendlay rows, wide grip bent over row, DB bent over row, reverse flys).
Wednesday
Triceps LTE (lying tricep) extension 115 3x5
Assistance - Dips, tricep pulldown, reverse extension
Friday
Deadlift 425 5x1
Assistance - Bench flat/flies. Biceps (close/wide and hammer)
Saturday
Press 205 3x5
Assistance -Lateral/Front raises.
Never mind the numbers, those are current numbers based off of where I'm at now.
I think that looks a bit better, cleaned out some crap, probably still more than what most people would have in there especially with back, could probably clean that out some more too, but I worry about neglecting anything in my back.
Monday
Bench 315 3x5
Squat 325 3x5
Assistance incline bench
Tuesday
All assistance
Back (pullups, cable rows, cable pulldowns, pendlay rows, wide grip bent over row, DB bent over row, reverse flys).
Wednesday
Triceps LTE (lying tricep) extension 115 3x5
Assistance - Dips, tricep pulldown, reverse extension
Friday
Deadlift 425 5x1
Assistance - Bench flat/flies. Biceps (close/wide and hammer)
Saturday
Press 205 3x5
Assistance -Lateral/Front raises.
parrotbeak
Member
Do you use a spotter for your LTE or do you just roll back with the ez bar on your knees?
Brolic Gaoler
formerly Alienshogun
I (semi) clean it up in front of the bench then lay down with it on my chest.
Lasthope106
Member
I need your help Fitness GAF. I've been working out for the past year and a half, and lost about 40 lbs, and been holding steady in weight at 155-160 lbs range for most of the last year. At the beginning I was working out only 2 days a week and for most of last year it was 3 times per week.
There are some months where I made tremendous gains on strength for my height 5'8'', and age, late twenties, but the muscle just isn't there and some stubborn fat around the neck and belly just refuses to go away. At one point I was benching 240 lbs, squatting 275 lbs, deadlifting 275. Last month I hit a rough spot due to work, a class, and the holidays, and didn't work out at all. Not to mention my diet went to hell in the last week of December.
For this year, I'm going to increase the number of days to 4, to see how much more difference a extra day makes. For those of you with well defined abdomens, is 4 days enough or is diet more important? This year I'm going to really watch the fats.
Dayyyyyuuuuummmm!
There are some months where I made tremendous gains on strength for my height 5'8'', and age, late twenties, but the muscle just isn't there and some stubborn fat around the neck and belly just refuses to go away. At one point I was benching 240 lbs, squatting 275 lbs, deadlifting 275. Last month I hit a rough spot due to work, a class, and the holidays, and didn't work out at all. Not to mention my diet went to hell in the last week of December.
For this year, I'm going to increase the number of days to 4, to see how much more difference a extra day makes. For those of you with well defined abdomens, is 4 days enough or is diet more important? This year I'm going to really watch the fats.
Dayyyyyuuuuummmm!
Brolic Gaoler
formerly Alienshogun
Diet is most important for fat, you can't spot reduce fat. Also, read the op please, most of your questions can be answered there. If you have questions about the op feel free to ask for clarification. Also, posting in the recommended template is ideal for your "first" time.
HarryHengst
Member
Dont watch for fats (except transfats), watch for carbs if you want abs. Carbs make you fat, not fat.
Brolic Gaoler
formerly Alienshogun
I don't believe shit that any sport athletes say. They are typically idiots, crazy, super religious zealot idiots, or a combination of any/all of those.
There's no exercise plan in the world that makes you fat or think. What you eat determines that.
Side note: why is your bench so close to your squat/deadlift? Why is your deadlift so close to your squat?
it's possible in water weight... maybe
The thing that gets me is that if he really was at that bodyfat (and the guy's been one of the chunkier shooting-guards the past decade), he wouldn't be able to play more than 10 minutes without passing out.
What I love the most is that how most people just hear him say that and run with it.
"Look what amazing shape he's in! He's so focused! He's 4% bodyfat!"
Naivete is awesome.
Lasthope106
Member
Thanks for the comments. I'm heading the to the gym in a few hours to face the new years resolution crowd. Thankfully I don't need the machines today.
I honestly have no idea. What should they be? I just keep focusing in progression from one week to the other, so it's likely a fluke that all the numbers are close.
I honestly have no idea. What should they be? I just keep focusing in progression from one week to the other, so it's likely a fluke that all the numbers are close.
Your deadlift should be roughly 100lbs heavier if you're doing 240 bench.
Lasthope106
Member
Well, looks like I have my first objective of the year.
entremet
Member
Reminds me of Hershel Walker.
Yeah and your squat about 50lbs more, too. Just a rough estimate looking at it from a glance, but take it with a grain of salt.
It is, quite indeed.
Dwayne Wade not only has hired dietitians, a work out routine designed specifically around his sport, a physician on board that probably supplies him with all the supplements (etc.) he needs, and a "job" this is constant physical activity, but has great genetics.
What he's saying is crap, but that doesn't take from the fact he's an amazing athlete. I wish when people would listen to people like him, other athletes, models, and movie stars they would realize that they're getting plenty of help to keep them in top form. Us regular folks will need to either push harder to make up for our genetics, get professionals to assist with our training/diet, or get chemicals. Normally, a combo of two of the three.
I understand that. I came off a bit dickish, so let me try and explain better.
SL works in that having any program is better than no program at all. You'll get gains and you'll make progress. Plus, you start with an empty bar. All good things.
I would just more strongly suggets starting with 3x5, since you'll have to switch to that sort of program anyways, and stalling later than starting with a 5x5 and knowing that you're going to be deloading before you reach your new lifter potential.
To each his own, but anything's better than the couch.
My New Year's day training was replaced with a few sets of pistol squats and back bridges since I was stuck at Paradise Mt Rainier all day yesterday. I'm scheduled to deadlift tomorrow, so instead of trying to do barbell squats, good mornings and all that other good stuff I'll just rest today and lift heavy tomorrow.
parrotbeak
Member
Stuck because of the shooter?
cuevas. PhD.
Member
I still think 5x5 is better for a beginner simply because it gives them more practice with their form. It's going to be months before a complete beginner needs to switch a workout to 3x5.
Yeah, I was in the visitor's center all day, and even when escorted by county early this morning off the mountain I had to wait around at the bottom to be interviewed by the FBI. Took forever to get home. I'm just glad it's done.
parrotbeak
Member
Crazy! Glad you are ok. So you are stuck in the visitor's center with a shooter on the loose and you're doing pistol squats while planning your next training day?
Dedication. Needs to be a motivational picture asap.
Hell yeah I was!
I was just reading Nate Green's Hero Handbook on the way up for some cheesy fun New Year's pep, too. Talk about a rude awakening of what priorities one should keep in life, though. Thanks for asking if I was okay. I'm glad they were able to keep everyone else safe throughout the ordeal.
parrotbeak
Member
Haha, wow, what an interesting weekend.
"Don't worry everyone, a mad man with a gun has us trapped, but I just so happen to have this book Hero's Handbook with me...let's see, chapter 1..."
Well, an interesting thing happened to me today. I have been having trouble making progress on my bench and OHP, I figured it was just because I've been dieting for 10 months. I'm approaching a decent weight now (195ish I'd say high teens% bf). Lately I've been eating a bit terribly because of the holidays, and also always making sure I get protein directly after a workout, and in the last two weeks I went from barely being able to bench 180 3x5 to doing 185 2x5 and another set of 7. I know its not crazy progress, but its more than I've seen since I started losing my weight. I'm just glad to see that there is some progress to be made once I get down to a low teen% bf.
TLDR:: Eating more and working out makes me stronger, glad to see progress.
TLDR:: Eating more and working out makes me stronger, glad to see progress.
Brolic Gaoler
formerly Alienshogun
There's officially nothing I do in the gym now without people watching. Even though my squats are pitiful (325 3x5) once 6 plates hit the bar it's "time to watch."
Even worse now with the new years crowd. Some kid even got squashed under the squat rack today and I gave him some encouragement, along with how to ditch out of the bar. (told him everyone's been there and anyone who hasn't is either a liar, or doesn't try hard enough.
Anyway, went beastmode today, Benchpress 320 3x5. I didn't think I'd be able to do it, but was surprisingly easier than I thought.
Stayed at 325 3x5 squat since I moved my squat day, but should be able to bump to 330 next week.
Glad you're ok broseph, and still jealous you live there and I don't anymore.
Even worse now with the new years crowd. Some kid even got squashed under the squat rack today and I gave him some encouragement, along with how to ditch out of the bar. (told him everyone's been there and anyone who hasn't is either a liar, or doesn't try hard enough.
Anyway, went beastmode today, Benchpress 320 3x5. I didn't think I'd be able to do it, but was surprisingly easier than I thought.
Stayed at 325 3x5 squat since I moved my squat day, but should be able to bump to 330 next week.
Glad you're ok broseph, and still jealous you live there and I don't anymore.
goldenpp72
Member
So here is my week 1 report trying to inject ideas from the OP, i'm not sure what to think. I spent the first week figuring out numbers and form (still working on it) for the newer stuff, but for things I already knew how to do (I think anyways) nothing changed, unfortunately the number on the scale did. I have one of those tanita body fat measuring scales, not sure how well they work but it said my weight increased by 3 pounds, and the body fat by 1 percent.
My ritual for the week was the same more or less per day, using the beginner regimen in the op.
Drank a half gallon of whole milk throughout the day, as well as a half gallon of water.
3 eggs, 2 pieces of whole wheat bread, and some ham for breakfast.
Weight gainer shake for second meal (the shake itself is 650 calories of supposedly high quality goods, it's optimum brand anyways.
Third meal one chicken breast and some brown rice.
I find i'm not gaining any strength yet, but I do need to learn form better, aside that I notice a weird feeling of excessive dehydration and I wake up a lot to piss, I find I have to piss practically all day, and at least 2 times in the night, my sleep has been disrupted due to it obviously, and it made me feel like ass in the gym today.
Anyone have ideas on what I can improve here? Oh, I also drink something called a 2:1:1 recovery shake in water after my work out. I definitely feel tired after the work out, but I feel none of my numbers are increasing and I just feel like I might be doing a lot wrong here, thanks for the help as usual, hopefully I can sleep tonight, heh.
My ritual for the week was the same more or less per day, using the beginner regimen in the op.
Drank a half gallon of whole milk throughout the day, as well as a half gallon of water.
3 eggs, 2 pieces of whole wheat bread, and some ham for breakfast.
Weight gainer shake for second meal (the shake itself is 650 calories of supposedly high quality goods, it's optimum brand anyways.
Third meal one chicken breast and some brown rice.
I find i'm not gaining any strength yet, but I do need to learn form better, aside that I notice a weird feeling of excessive dehydration and I wake up a lot to piss, I find I have to piss practically all day, and at least 2 times in the night, my sleep has been disrupted due to it obviously, and it made me feel like ass in the gym today.
Anyone have ideas on what I can improve here? Oh, I also drink something called a 2:1:1 recovery shake in water after my work out. I definitely feel tired after the work out, but I feel none of my numbers are increasing and I just feel like I might be doing a lot wrong here, thanks for the help as usual, hopefully I can sleep tonight, heh.
Lose the weight gainer and recovery thing, get yourself some simple whey protein instead.
You aren't eating enough real food. Less shakes and supplements, more good real foods. And at breakfast, more eggs, less bread.
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