Oh, I know that I will prefer the EFTS. Maybe because I'm taller.
Wait a sec, you used the squat rack for curls? You can do curls pretty much anywhere.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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Oh, I know that I will prefer the EFTS. Maybe because I'm taller.
Wait a sec, you used the squat rack for curls? You can do curls pretty much anywhere.
Mecha_Infantry
Banned
I keep hearing about this guy In this thread like he is Jesus
The EZ bar is good for the biceps if you take an inner grip, and fully contract at the top. The Olympic bar is good too, but when I hit the 150-160 range of curls and I finish the set my forearms are toast. I don't think people fully comprehend these guys are giving advice, not facts (not aimed at you, but in general)
Keylime
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Thanks for the alternative exercise mentions, guys.
As a thought, what do you guys think about squat racks vs power racks. It seems to me it's more a safety thing, but functionally it should be the same movement and benefit...I'd just have to dump the weights behind me if I stall out.
...that may be the route I have to go. I could actually just buy the Olympic barbell set + squat rack and have everything I'd need, although not ideal for squats in terms of safety.
As a thought, what do you guys think about squat racks vs power racks. It seems to me it's more a safety thing, but functionally it should be the same movement and benefit...I'd just have to dump the weights behind me if I stall out.
...that may be the route I have to go. I could actually just buy the Olympic barbell set + squat rack and have everything I'd need, although not ideal for squats in terms of safety.
BlueScrote
Member
This reminds me of what happened last week when I was squatting. There was a group of 5 college age guys doing upright rows to the left of the squat rack I was using, and pull ups off of the cage to the right of the squat rack I was using. They congregated around the squat rack when they weren't doing sets. Almost hit one of them while reracking and didn't feel bad at all.
Brolic Gaoler
formerly Alienshogun
You should watch that video, his point is that the EZ bar is inefficient at training the bicep since it's purpose is simply to make curling more comforatable, you don't get a full contraction on the EZ bar, you do on a straight bar.
When I still curled and made the switch the difference was very noticeable.
Mecha_Infantry
Banned
I don't want to sound like "one of those guys" but I don't think I will change my mind! I will watch the video, and will reassess. But when I see professionals using it like Mr Warren, etc...Then I see my own training buddies who compete professionally (some of them) using EZ bars, then I still consider it advice, not fact.
I only just started using the EZ bar, ironically because I was able to fully contract the muscle to intense levels better than using an Oly bar. The thing is, I was only using 10KG on both sides and it mangled my arms.
I am not saying he is wrong though, I just think that any movement of the arm in a bicep manner will hit the heads nicely.
Do you have the video?
Mecha_Infantry
Banned
To be honest I just hit 3 sets of DB preacher curls, concentration curls supersetted with Hammer curls. So it could have just been pre-exhaustion! I can't lie though, it is easier than using an Oly bar, but for strictness- I do adore the EZ bar!
I use it to squat too...
I use it to squat too...
Mecha_Infantry
Banned
THanks
cuevas. PhD.
Member
So you only do curls on the squat rack or a bench? Jesus...
Mecha_Infantry
Banned
Ok, ok. I know who this guy is now. I was thinking of someone else completely
Are you sure this is the right video though, he's talking about tricep training right now
Are you sure this is the right video though, he's talking about tricep training right now
Yes. He talks about it later in the video.
cuevas. PhD.
Member
It's in the first 5 minutes...
Curls are easiest to do on a squat rack though.
I'm using the bars people use to bench or what not, instead of those small EZ curl bars.
Like I said, if someone ever wants/needs to use where I'm at, then I'll give it up to them, but if I go in the morning, and the gym is desolate, I have to problem using the squat rack.
EDIT: Do any of you know any good, unconventional canned Tuna recipes?
I'm using the bars people use to bench or what not, instead of those small EZ curl bars.
Like I said, if someone ever wants/needs to use where I'm at, then I'll give it up to them, but if I go in the morning, and the gym is desolate, I have to problem using the squat rack.
EDIT: Do any of you know any good, unconventional canned Tuna recipes?
Luscious LeftFoot
Member
Managed to deadlift today 455lb (5/3/1). Definitely a struggle though, I don't imagine I can lift much more than that at this point.
Took a look at my diet by signing back into fitday for the first time in a few months - I knew I'd been slacking, but I didn't know it was this abysmal.
I'm debating keeping the weight the same for another cycle and see if changing my diet has any impact. Might be finally time for a reset.
Took a look at my diet by signing back into fitday for the first time in a few months - I knew I'd been slacking, but I didn't know it was this abysmal.
I'm debating keeping the weight the same for another cycle and see if changing my diet has any impact. Might be finally time for a reset.
I put a little bit of almonds and cucumbers in my tuna. Sometimes hot sauce.
I can curl what I squat, so curls in a squat rack are more convenient than grabbing puny 120lb dumbbells.
Also, today I'm hopefully confirming that I have a job, which means I can finally get back in the gym.
Question: Does SS only work like it's supposed to if you eat enough? Because I never eat enough, and my meds take away my appetite.
Also, today I'm hopefully confirming that I have a job, which means I can finally get back in the gym.
Question: Does SS only work like it's supposed to if you eat enough? Because I never eat enough, and my meds take away my appetite.
Ever try balsamic vinaigrette and parmesean? Delicious.
cuevas. PhD.
Member
Yes, eat more.
If you're trying to make gains, then yeah, you really have to eat enough to make any program successful.
Thought so.
Been asked dozens of times, and I don't know why I haven't written it down already. I knew this time would come.
What do I eat for breakfast and lunch? Dinner is taken care of by my Mom, bless her heart. Breakfast will be at 5:30am T_T assuming I get this job. Lunch could wait til after work ends at 2pm, which it probably will. IF would also be an option. Tips on that?
Maybe it's just me but I find when I train hard, eating just takes care of itself. Yes, you have to force some food down here and there but usually when training I don't have to think about remembering to eat because I AM SO FRIGGING HUNGRY ALL THE TIME.
After a hard workout I come home and eat like an absolute rabid animal. I am surprised more people don't feel this way. It is only weight training that makes me feel this way, though. Running makes me lose my appetite.
Oatmeal and yogurt are good starts. Eggs is a great breakfast staple.
Here's a recipe for a nice pumpkin oatmeal dish:
http://budgetbytes.blogspot.com/2011/09/baked-pumpkin-pie-oatmeal-277-recipe.html
(I've yet to make this yet, but it looks delicious.)
For lunch, I suggest tuna, or some kind of meat.
I have the same problem though. School always forces me to skip a meal, but I always try to eat as much as possible when I can. It actually can get tiring, eating so much, but it's worth it.
I always find it so strange when people say what do I eat to get stronger. The answer is good food (i..e unprocessed) in large quantities.Beef, chicken, fish, eggs, yams, rice, bread (bread is okay and will not give you cancer), veggies, olive oil, nuts.
Jason's Ultimatum
Member
So I know Sundays can be cheat days, and I bought me some Pop Tarts s'mores for the first time, in like, 5 years. That shit is DELICIOUS.
Then for dinner it was too late to cook, so I went to Checkers across the street. Fucking gross food. Waking up I feel lousy, and my stomach is probably mad at me for giving it that shit.
God I swear, if I ever have kids, I will never let them eat fast food.
Then for dinner it was too late to cook, so I went to Checkers across the street. Fucking gross food. Waking up I feel lousy, and my stomach is probably mad at me for giving it that shit.
God I swear, if I ever have kids, I will never let them eat fast food.
Lol Jason, I have those days sometimes. It's like, "Hey I haven't had Mac Deezy's in a while, let's try it out!"
*3 hours later*
"ughhgghgngnghnghgh"
Aight cool, I love oatmeal lol I don't know why I didn't think of that.
Also, got the job guys!! Cannot wait to get back. in. the. gym. Bodyweight is fun, but it's not for me, not yet anyways.
*3 hours later*
"ughhgghgngnghnghgh"
Well it's not so much what do I eat to get strong, it's what do I eat in general. I'm gonna have to eat a huge breakfast so I'm mostly full til 2pm, snacks are definitely possible though and for that I'll be eating lots of nuts. Gosh I love nuts.
Aight cool, I love oatmeal lol I don't know why I didn't think of that.
Also, got the job guys!! Cannot wait to get back. in. the. gym. Bodyweight is fun, but it's not for me, not yet anyways.
Was it your "1" week and you just got 1 rep?
Give it one more cycle - re-evaluate when you can't hit the prescribed reps
Yeah I'm looking at that, and I might do it. Would allow me to skip breakfast and wouldn't have to eat til 2-3pm. Pretty much ideal.
Although I would move Meal 1 to 2-3pm, the pre-workout would be dinner with my family, and then I would hit the gym at probably 8pm. Eat around 930-10. I don't know how long this will work though, I've been having trouble getting to sleep lately (I think due to my bed and pillow being shit and 2 years too old), and my new job gets me up at 515ish. 11 (or whenever I manage to fall asleep) - 5am isnt enough sleep for me, even without the big workouts. We'll see what works, still need to get paid before I start doing anything.
Another question: what kind of bed do you guys have? I'm going to need a new mattress soon, my current one was only supposed to last me til 19 according to my parents. I'm thinking a Tempurpedic, but don't know much about them. Same thing with pillows. I've had the same pillow for years, it's breaking down and not supporting my head very well. It's one of those curved ones. I"ll try to find a picture of it.
looking for tips on improving my bench press so any help would be greatly appreciated! but first, the deets:
age: 28
h: 5'7''
w: 131lbs
current bench press: 120
i had a bilateral lung transplant last march and just started getting back into the gym in earnest in november. initially, i was afraid of any exercises relating to the chest for obvious reasons, but slowly i got over my fears.
my diet is as follows:
b: oatmeal, banana, oj and tea.
l: turkey sandwich on whole weat bread, w banana and almonds
snack: varies between banana/peach/almonds/grapes
dinner: varies between salmon/chicken breast/whole wheat pasta with assortment of vegetables for side. and olive oil.
before bed snack: fruit
drinking close to 64oz of water a day
now because of my disease (cystic fibrosis) i have a stomach tube and during sleep i'm "fed" through said tube with a nutrional product called Nutren 2.0. i infuse 3 cans over a period of 6 hours and each contains 500cals and 35g of protein, among other things.
my workout schedule is 5 days a week with Fridays and Sundays being my break. i also road bike at least 45 miles a week, and more when the weather is good.
for chest works, i do the common bench press, incline press, fly curls, dips, pull ups etc between 5-8 reps for 3 sets.
when i started in november, i was barely able to lift more than the bar itself but have progressed nicely, i think. like i said, up to 35lbs on each side. i guess what i'm asking is there anything more i can do, incorporate? or do things seem on the right track? any tips/advice would be appreciated.
age: 28
h: 5'7''
w: 131lbs
current bench press: 120
i had a bilateral lung transplant last march and just started getting back into the gym in earnest in november. initially, i was afraid of any exercises relating to the chest for obvious reasons, but slowly i got over my fears.
my diet is as follows:
b: oatmeal, banana, oj and tea.
l: turkey sandwich on whole weat bread, w banana and almonds
snack: varies between banana/peach/almonds/grapes
dinner: varies between salmon/chicken breast/whole wheat pasta with assortment of vegetables for side. and olive oil.
before bed snack: fruit
drinking close to 64oz of water a day
now because of my disease (cystic fibrosis) i have a stomach tube and during sleep i'm "fed" through said tube with a nutrional product called Nutren 2.0. i infuse 3 cans over a period of 6 hours and each contains 500cals and 35g of protein, among other things.
my workout schedule is 5 days a week with Fridays and Sundays being my break. i also road bike at least 45 miles a week, and more when the weather is good.
for chest works, i do the common bench press, incline press, fly curls, dips, pull ups etc between 5-8 reps for 3 sets.
when i started in november, i was barely able to lift more than the bar itself but have progressed nicely, i think. like i said, up to 35lbs on each side. i guess what i'm asking is there anything more i can do, incorporate? or do things seem on the right track? any tips/advice would be appreciated.
Seems like you're doing fine to me. You're taking much better care of your body than I am for sure lol. Just make sure you don't overdo the accessory work and do focus on the Benching. You could try 5x5 for Benchpress and then for accessory work perhaps 5-10x3 on a few exercises? More experienced folks will be in here shortly.
Props for doing all that with CF. I had no idea you would be able to do all that with a disease like that.
thanks! my diet is half a product of the medical demands of a transplant and half my desire to improve my well being, to ensure my transplant is successful. i've noticed i have given equal time to accessory and bench. next time, i'll focus more squarely on bench and lighten up on the accessory.
and yeah, i worked a lot before my transplant but it was toughhh. with the new lungs, though, it's literally night and day. it's so nice to be able to work out for months on end knowing your gains won't disappear overnight.
Cheat days for me have become similar to getting piss drunk. Fun in the moment, but immediately regretting it the next morning.
kevo_huevo
Member
If you can, standing barbell presses will help your shoulders and tris more than iso work. strengthening those muscles will also help improve your overall upper strength in addition to your bench number.
also, mad respect for powering through your workouts with CF. a quick wikipedia refresher tells me this is no joke, but it seems like youre in a good place physically. keep it up!
I can only imagine. Out of breath all the time, even when you're not exercising? Maybe I should read wikipedia..
But yeah do what the above guy said, and try Overhead Press. Another good thing is something mentioned in this article: http://www.tmuscle.com/free_online_...ning_performance/achieving_structural_balance
I can't view it now, but the info in there is pretty handy.
Luscious LeftFoot
Member
Yeah, it was my "1" week. Definitely debating my options, I might calculate my percentages for a 5lb increase for the next cycle.
Alternatively, I might consider trying to mainting my lifts while doing a minor cut (200lb-185lb) since summers quickly approaching and i'm vain
This is awesome. Good for you man.
cuevas. PhD.
Member
Props on training when you could use your condition as an excuse. If you want your bench to go up, do more compound exercises like ohp, deadlifts, and squat. The bench involves involve the whole body so work the whole body. Also do rows to help with balance.
Johnny Pain, of Grayskull Barbell, on the EZ-Bar Curl from his eBook on the Grayskull LP Program:
"Some argue in book-nerd fashion that the EZ curl bar does not allow for full biceps involvement since the wrist is not supinated at the top as it is with a straight bar. I always say if I want to supinate the wrist, I can (and will) use dumbbells to accomplish the task in a more effective manner. The other common argument offered by some, which has always baffled me, is that the EZ curl bar curl involves too much contribution from the brachialis. A quick look at an anatomy chart will tell us that the brachialis is located in the upper arm, precisely the area we are trying to make bigger and stronger, so inviting it to the party certainly isnt a bad thing."
So, there's that. I, personally, have felt more "pump" doing the EZ bar curls versus a straight barbell and felt I could get my arms more exhausted switching to dumbell curls versus using a barbell as I didn't lean as much. Honestly though, at the end of the day a curl is a curl. It's not exactly the most technical of movements. Grab some, flex, repeat.
BTW, a great site for plotting out your 5/3/1 numbers and tracking is this Strength Standards site I ran into a few weeks ago. I'm not entirely sure if the "ratings" portion is correct, as apparently I'm pretty high on those numbers, but it's nice to have a paged dedicated just to 5/3/1.
"Some argue in book-nerd fashion that the EZ curl bar does not allow for full biceps involvement since the wrist is not supinated at the top as it is with a straight bar. I always say if I want to supinate the wrist, I can (and will) use dumbbells to accomplish the task in a more effective manner. The other common argument offered by some, which has always baffled me, is that the EZ curl bar curl involves too much contribution from the brachialis. A quick look at an anatomy chart will tell us that the brachialis is located in the upper arm, precisely the area we are trying to make bigger and stronger, so inviting it to the party certainly isnt a bad thing."
So, there's that. I, personally, have felt more "pump" doing the EZ bar curls versus a straight barbell and felt I could get my arms more exhausted switching to dumbell curls versus using a barbell as I didn't lean as much. Honestly though, at the end of the day a curl is a curl. It's not exactly the most technical of movements. Grab some, flex, repeat.
BTW, a great site for plotting out your 5/3/1 numbers and tracking is this Strength Standards site I ran into a few weeks ago. I'm not entirely sure if the "ratings" portion is correct, as apparently I'm pretty high on those numbers, but it's nice to have a paged dedicated just to 5/3/1.
You could do that.
If you are dieting I would continue to bump the numbers but would dial back the assistance work.
Brolic Gaoler
formerly Alienshogun
Went beast on squats today. did 5/5/12 ended with 315x12, could have done more, but my assistance work would have been fubared (it was already painful as hell as is.)
That brings my 1rm (estimated) for squat up to 440.
Stairs at the university are killing me today, like I nearly can't do them. Almost took the elevator last class (third floor). Thank god the last class today is only on the second.
That brings my 1rm (estimated) for squat up to 440.
Stairs at the university are killing me today, like I nearly can't do them. Almost took the elevator last class (third floor). Thank god the last class today is only on the second.
Jason's Ultimatum
Member
I bought a 12 pack Pop Tarts, and I only eat one from the package a day. That'll last me awhile. Won't be getting that for awhile after I'm done with the box.
As for McDonalds, Burger King, Checkers, I'm hoping I can stay away for many, many years. I would eat them maybe once 4-5 months, but I can't stand the taste anymore. Same Subway (weird fucking aftertaste), and Taco Bell (bleh).
If I'm that desperate, I'll make a salad for dinner, and pour tons of krutons and blue cheese.
I can't stand sweets any more. The odd small piece every few weeks is ok but nothing more.
Fast food I'm ok with. I don't have it often at all but I'm happy to do so when I'm with friends. I just don't have coke or chips.
Chocolates and cookies/donuts I don't have much at all. Only thing I go for is dark chocolate every now and then. Fairly low in sugar and I've started to like the taste.
Fast food I'm ok with. I don't have it often at all but I'm happy to do so when I'm with friends. I just don't have coke or chips.
Chocolates and cookies/donuts I don't have much at all. Only thing I go for is dark chocolate every now and then. Fairly low in sugar and I've started to like the taste.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
I nearly fell down the stairs at the gym on my leg day, feels good.
My sweet tooth usually is dormant, but every now and then the cookies brought to us here at work call my name, like they did today. Delicious, but I'm smart enough to know I feel better when I don't have them.
d_escudero
Neo Member
Age: 20
Height: 164 cm (5' 4'')
Weight: 69 kg (152 lb)
Goal: Strenght first, second resistance/mass/weightloss
Current Training Schedule: SS, Hill Running
Current Training Equipment Available: Gym, pull up bar in house
Comments: Started to go to the gym in march 2011, doing stupid things for 6 months, I did what monitors said, but they (and I) didn't know much...
after that I found this thread (thank you GAF!)
I went to other gym (with squat rack) and started SS in September, 4 1/2 months after this are my results:
Squat:60 kg (132 lb) x 5 -> 107 kg (235 lb) x 5
Deadlift:70 kg (154 lb) x 5 -> 115 kg (253 lb) x 3
Bench Press: 45 kg (100 lb) x 5 -> 70 kg (154 lb) x 4
Power Clean: 30 kg (66 lb) x 3 -> 50 kg (110 lb) x 3
OHP: 30 kg (66 lb) x 5 -> 45 kg (100 lb) x 3
Chin-up: 4 -> 15
My weight didn't change, but my BF% went down (19% -> 15%)
I think I could be better if I had a good diet (University give me vouchers for lunch, I don't have much options for food, and don't have money for buy a lot of tuna or milk, but I tried to drink 2 lts a day), or good sleep habits (kinda 4-6 hours a day, fuck med school). I think my progress was kinda slow, and a bit low on presses (I stalled on both...), but I'm happy with the results.
Now I'm in summer vacations, I take a pause off the gym and I will return in March. I'm thinking to do another routine, but I don't know what to choose:
-5-3-1 BBB, I like the aproach, progress slow and steady, do new exercises. But, I'm sort of novice still (?)
-Stronglifts 5x5 starting with 50% 5RM + chin-ups/dips, I think it will work, but it could be highly demanding (?)
So, what do you think?
Height: 164 cm (5' 4'')
Weight: 69 kg (152 lb)
Goal: Strenght first, second resistance/mass/weightloss
Current Training Schedule: SS, Hill Running
Current Training Equipment Available: Gym, pull up bar in house
Comments: Started to go to the gym in march 2011, doing stupid things for 6 months, I did what monitors said, but they (and I) didn't know much...
after that I found this thread (thank you GAF!)
I went to other gym (with squat rack) and started SS in September, 4 1/2 months after this are my results:
Squat:60 kg (132 lb) x 5 -> 107 kg (235 lb) x 5
Deadlift:70 kg (154 lb) x 5 -> 115 kg (253 lb) x 3
Bench Press: 45 kg (100 lb) x 5 -> 70 kg (154 lb) x 4
Power Clean: 30 kg (66 lb) x 3 -> 50 kg (110 lb) x 3
OHP: 30 kg (66 lb) x 5 -> 45 kg (100 lb) x 3
Chin-up: 4 -> 15
My weight didn't change, but my BF% went down (19% -> 15%)
I think I could be better if I had a good diet (University give me vouchers for lunch, I don't have much options for food, and don't have money for buy a lot of tuna or milk, but I tried to drink 2 lts a day), or good sleep habits (kinda 4-6 hours a day, fuck med school). I think my progress was kinda slow, and a bit low on presses (I stalled on both...), but I'm happy with the results.
Now I'm in summer vacations, I take a pause off the gym and I will return in March. I'm thinking to do another routine, but I don't know what to choose:
-5-3-1 BBB, I like the aproach, progress slow and steady, do new exercises. But, I'm sort of novice still (?)
-Stronglifts 5x5 starting with 50% 5RM + chin-ups/dips, I think it will work, but it could be highly demanding (?)
So, what do you think?
Echoes of Pink
Member
SL 5X5 is a starter routine like SS. If you've already been doing SS, I'd stick with it and keep progressing as long as you can still make progress. In addition, why reset your weight to 50% when you don't have to?
If you do go with SL, 5X5 is meant for the very beginner. The extra sets are meant for form work and practice. As your workload increases, you drop the number of sets after two deloads to 3X5 then 1X5 and finally switch to an intermediate program. You've already learned the form and made decent progress. If you switch to SL, you'd probably start with 3X5.
While I still think you can make gains on SS, I would recommend Bill STarr 5x5 if you want to try something more intermediate. I wouldn't recommend 5-3-1 just yet as progression is slow and you can still get stronger faster doing linear progression. I'm also 5'4" and almost your weight if that matters at all.
- Status