cuevas. PhD.
Member
What do the rest of your workouts look like?
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
Brolic Gaoler
formerly Alienshogun
It's an assistance exercise that you really don't need as a beginner.
It's better to focus on the main lifts.
Well, for back I did:
Deadlifts
One arm DB Row
Wide-grip pulldowns
Seated Row
Shrugs
Reverse flys
3 sets each.
My poor grip is in most pulling exercises but it was most noticeable in shrugs since the sets were lasting a lot longer.
cuevas. PhD.
Member
Brolic Gaoler
formerly Alienshogun
The shrug isn't what's helping your grip, it's the holding the weight. Farmer carries would also do the same thing.
parrotbeak
Member
That's a lot of stuff for being one week into lifting. What kinds of reps/sets are you doing?
It's good you are at least doing your deads first, as that is the hardest and most productive lift. So as long as the assistance work doesn't interfere with that, but it can start grinding down on you after a while.
Also what Shogun and cuevas said already.
I like farmer's carry, suitcase carry for improving grip as they also work your core a lot too. Shrugs are overrated at the gym imo, at least for beginners.
Yeah of course, you are right. It's interchangeable in that sense. But I just meant to say it's not totally useless if you are a beginner.
Brolic Gaoler
formerly Alienshogun
I don't believe anyone said it's useless. It's just not something a beginner should go out of their way to do.
Focusing on getting the main lifts as correct as possible and progressing with them should be the number 1 priority for a new lifter. Then if they want down the road they can add shit.
parrotbeak
Member
God damn
Right, you want to get the main lift forms solid in your muscle memory/neural pathways. Adding too many exercises at once will mess that up.Alienshogun said:
cuevas. PhD.
Member
damn he got 380lbs strict pressing that shit
Yesss! Just got home so can hit my regular gym up a few times this week.
Pretty happy to be doing pullups/chins, I think they're quite underrated. Not many people at my gym do them and if they do they struggle for more than 4 before hitting fail. I don't do any dips anymore but doing them weighted felt pretty good as well
Pretty happy to be doing pullups/chins, I think they're quite underrated. Not many people at my gym do them and if they do they struggle for more than 4 before hitting fail. I don't do any dips anymore but doing them weighted felt pretty good as well
J Tourettes
Banned
If you're already working out, 5k isn't that big a deal. A HIIT session once a week would be more than enough.
Yup.
I started them a while ago and in a couple weeks I've gone from barely 1 proper pull up to 8 good ones. Feels good mang.
If your gym has space for deadlifts and such, it has room for power cleans.
Eh, you'd be surprised. The layout of the gym is awful as it is, so the more reserved motion of a deadlift is more able than something with more motion like the power clean. The last time I saw someone attempt a power clean, they nearly knocked someone out, with the person on a machine that's too close to what open space you can get to do a power clean/deadlift. There is very little space given the ridiculous setup of the gym. I just want to be careful is all.
I'll have to take a picture some time. The one I go to is nothing like your typical large, spacious gym. Only reason I stick with it is pricing. It's also detrimental to my goals in the long run so I'll need to rethink.
I guess people will learn to get out of your way then.
HarryHengst
Member
My gym normally opens at 8AM, but this week at 2PM, and it was really, really crowded because of that and all the new-year resolution people who hopefully disappear before the end of the month. Kinda half-assed my workout of today because i hate it when i have to wait for a bench to be available, or to get some space for deadlifts.
parrotbeak
Member
My gym doesn't have a dedicated space for deadlifts either, but we make do. People power clean also. Just face towards the room/foot traffic so you see people coming.
cuevas. PhD.
Member
Fuck that noise, I've hit people while doing raises. If I'm on my tenth rep there's no reason why you should walk so close to me.
With SS a lot of people suggest switching power cleans for pendlay rows. Do power cleans if you have a person who knows how to do them to check your form.
Look at this thread for all the info about SS that you need: http://forum.bodybuilding.com/showthread.php?t=998224
I also do dips on workout A and pullup on workout B. 2 sets each until failure.
A lot of people except the guy who wrote the book. Rows are not by any means a replacement for cleans.
Except that Rippetoe intended the book for trainers. Most people who use SS nowadays are beginners, skinny dudes who have no experience in weight lifting. Power cleans are not a beginner's exercise. You have to master the deadlift to even attempt it.
Rippetoe is also aware of this because in his book he allows people to replace the power cleans for rows although he obviously prefers cleans.
From the 3rd edition of Starting Strength
Cleans, while tricky to master, are not difficult to learn. A deadlift is a pretty simple affair and once someone has learned to lift the bar off the floor, they've learned half of a power clean already.
Brolic Gaoler
formerly Alienshogun
What exactly does the power clean work?
I've never done one, and I do a half assed hang clean to get my LTE into position before laying down on the bench.
I've always been wary of doing PCs because I have no one to correct my form/fix me while I'm at the gym and all the crazy movement of the exercise worries me.
I've never done one, and I do a half assed hang clean to get my LTE into position before laying down on the bench.
I've always been wary of doing PCs because I have no one to correct my form/fix me while I'm at the gym and all the crazy movement of the exercise worries me.
A power clean is probably the most technical lift of them all. It's great, but I can see why people that have never done them before wouldn't want to do them without supervision.
I've done hundreds of Power Cleans and I still don't feel confident enough in my form to do it without someone that knows how to do them with perfect form being there to tell me where I screwed up.
I've done hundreds of Power Cleans and I still don't feel confident enough in my form to do it without someone that knows how to do them with perfect form being there to tell me where I screwed up.
What will happen if you screw up? To be honest, I have a weird mental block about exploding. I don't really explode as much as I just stand up fast. I don't see myself giving up on them because they are not 100% perfect. Learning new things in form, programming, and all things related is part of the journey, and why, after nearly 2.5 years of training (and some fucking around) I remain as passionate about this as I did on day 1.
Brolic Gaoler
formerly Alienshogun
lol, I don't think he's a fan of barbell rows.
Drealmcc0y
Banned
I need to know the opinion of brown bread.
Ive always eaten alot of white bread in my life and in the last month I have adjusted to brown bread. Its been an easy adjustment but is brown bread actually good for you? Or is it just a slighty better version of white bread and still best avoided?
Ive always eaten alot of white bread in my life and in the last month I have adjusted to brown bread. Its been an easy adjustment but is brown bread actually good for you? Or is it just a slighty better version of white bread and still best avoided?
Brolic Gaoler
formerly Alienshogun
I think I'll do my regular back routine today and at the end try some power cleans. If I like them I'll just replace my rows with them.
So from what I'm reading Power cleans work the back like/better than rows?
Is that right?
So from what I'm reading Power cleans work the back like/better than rows?
Is that right?
http://www.leangains.com/2009/01/how-people-fail-their-new-years.html
Why not do both? Power cleans and rows are like apples and oranges. The clean teaches how to explode and move heavy weights very fast. The row is good for building strength and/or size (depending on how you program them) in your upper back. Some have recommend using power cleans as a warm up for your deadlift. You clean your warm ups since you until the weight becomes too heavy to clean. For exapmle
- 1st set. 45 lbs (bar) clean
- 2nd: 135 (clean)
- 3rd: 185 lbs (clean)
- 4th: 225 (maybe clean)
- 5: 285 (too heavy to clean, just deadlift)
- 6th: 340 (workset)
Drealmcc0y
Banned
That didn't have anything about brown bread.
Or maybe that's the point... maybe you're giving me a general message here.
cuevas. PhD.
Member
"If you want a big bench press, it makes little sense to worry about the fructose content of your favourite cereal brand"
Nice.
Whats with the imbalance bro? You should use the other hand occasionally.
Really though, I'm with everyone else, stick to big compound movements. I've been doing nothing but big compounds (started with squats/deads/bp/ohp and have slowly added in weighted chins, wide grip pullups and pendlay rows). There is no lack of fantastic compound movements, once you get to the point that your traps are holding you back you can add shrugs. DLS and weighted chins are great for grip strength. If you can't do weighted chins, then you have no need to be doing shrugs.
Brolic Gaoler
formerly Alienshogun
That's not a bad idea, yeah, I think I'll do that. I can't go without rows, that's a definite, I bench way too much not to.
Also, my faith in personal trainers hit an all time low. 90% of the trainers were all in a gaggle around one other trainer who was trying to do power cleans (was only doing really shitty hang cleans), and telling him how awesome his form was and how great he was doing.
He wasn't using his hips or legs at all and was using a bouncing motion while using his arms to get it up. It was literally a body assisted reverse curl.
Even I could see it was all fucked up, wtf.
The whole point of the article is that people get incredibly hung-up on the little tiny details and get frustrated and give up. While bread in any form should not be a staple in your diet (eating it everyday), a sandwich every now and again isn't going to hurt you.
Brolic Gaoler
formerly Alienshogun
Looking for front squat videos I discovered Ashley.
http://www.youtube.com/watch?v=BvgozItUkvY&feature=related
HNNNNNNNNNNNNNNNNNNNNNNNNNNNNG!!!!!!!!!
http://www.youtube.com/watch?v=BvgozItUkvY&feature=related
HNNNNNNNNNNNNNNNNNNNNNNNNNNNNG!!!!!!!!!
Could be that the trainer has no idea how to coach them or he was walking a fine line between encouragement and beating the shit out of that person. Some people are very fragile souls, like Combine 5-6 pages back, who crack under being told that it's wrong too many times. Break the trainee and there goes the dough.
Brolic Gaoler
formerly Alienshogun
No, it was like a fucking celebration with those people, lol. He kept going on and on about how "perfect" it was to the guy doing them.
Also, it wasn't a trainee, it was a PT surrounded by PTs.
FallingEdge
Member
Man, great day in the gym. 1x5 @ 160 for OHP. Even had a guy come back and compliment me on the amount of weight I lifted. Even though I don't think it is that much, it feels great to achieve goals that I set for myself.
Great way to start the new year =)
And regards to that squat video, are you suppose to stick your ass out that far? That's not how Rippletoe suggests it, is it?
Great way to start the new year =)
And regards to that squat video, are you suppose to stick your ass out that far? That's not how Rippletoe suggests it, is it?
A27_StarWolf
Banned
Oh cool! Ah Fitness GAF.
So my cousin has recently started a Crossfit gym in the area (upstate NY) and he is doing really well!
Any crossfit goers here?
So my cousin has recently started a Crossfit gym in the area (upstate NY) and he is doing really well!
Any crossfit goers here?
- Status