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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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ajim
Member
Wow. Someone should have probably helped him.
D
Deleted member 12837
Unconfirmed Member
Ok so I need to put together an upper body-only workout for the next 4-6 weeks while letting my hip rest. So no squats, deadlifts or power cleans : (
I've just been following SL5x5 so far so I don't really know how to put together other types of workouts. Here's an attempt at putting something together, but I feel like it's not nearly enough...
As someone suggested earlier, I'm doing direct core work every gym day to help replace what I'm losing without squats, deadlifts and power cleans. Also adding cardio since I don't normally do it, my workouts without lower body are overall going to be easier, and I'd like to keep my cardiovascular shape up for a race I'm running in April. Please offer any suggestions you might have. Hell, tear it apart and completely replace it if you think it needs that. Also keep in mind this is only a temporary workout (if that matters).
Workout A
- Bench Press
- Pendlay Rows
- Chin-ups
- Core
- Rowing machine (cardio)
Workout B
- Overhead Press
- LTEs
- Dips
- Parallel-grip pull-ups
- Core
- Rowing machine (cardio)
Cool! What source is it using to establish Untrained, Novice, etc weights? They seem a bit low.
.
I've just been following SL5x5 so far so I don't really know how to put together other types of workouts. Here's an attempt at putting something together, but I feel like it's not nearly enough...
As someone suggested earlier, I'm doing direct core work every gym day to help replace what I'm losing without squats, deadlifts and power cleans. Also adding cardio since I don't normally do it, my workouts without lower body are overall going to be easier, and I'd like to keep my cardiovascular shape up for a race I'm running in April. Please offer any suggestions you might have. Hell, tear it apart and completely replace it if you think it needs that. Also keep in mind this is only a temporary workout (if that matters).
Workout A
- Bench Press
- Pendlay Rows
- Chin-ups
- Core
- Rowing machine (cardio)
Workout B
- Overhead Press
- LTEs
- Dips
- Parallel-grip pull-ups
- Core
- Rowing machine (cardio)
Cool! What source is it using to establish Untrained, Novice, etc weights? They seem a bit low.
.
joeblackisback
Member
When benching, do you guys generally touch the bar all the way to your chest, or do you leave an inch or two? Obviously touching your chest is harder, so I've been making an effort to make sure I'm not counting the rep as successful unless I get it to my chest. I find that I don't see that many people doing it, though, so I'm wondering if it's that important.
Also, I was doing cleans the other day. I was busy failing at 175 and a guy came over to me to give me a little advice. I'd seen him around, and he seems to know his stuff, so I paid attention. Basically, he noticed that I'm getting the bar up to the top of the pull but I'm not getting under the bar quickly enough. So he gave me some pointers and I'm going to do a reset and work on that. But the point of this is that this guy mentioned that when he was doing power cleans, HE GOT UP TO 370 POUNDS. I mean, he was built like a lineman, but still holy shit.
Also, I was doing cleans the other day. I was busy failing at 175 and a guy came over to me to give me a little advice. I'd seen him around, and he seems to know his stuff, so I paid attention. Basically, he noticed that I'm getting the bar up to the top of the pull but I'm not getting under the bar quickly enough. So he gave me some pointers and I'm going to do a reset and work on that. But the point of this is that this guy mentioned that when he was doing power cleans, HE GOT UP TO 370 POUNDS. I mean, he was built like a lineman, but still holy shit.
I generally go by the guideline, "make the bar touch your shirt, but not your chest." This means get the full range of motion, but don't cheat by letting it fall into your chest for the rebound effect.
Mecha_Infantry
Banned
Hits the chest 10/10. Unless you are using some wood stacks and are training for an explosive portion of your bench, don't ever hover the bar over your chest
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Deep heat all over ma joints HNGGGGGGGGGG
Brolic Gaoler
formerly Alienshogun
Man, if I can make it through yesterday, I don't wanna hear any bitching or complaining about people and their DOMS and skipping the gym for that shit. I had the worst doms I've ever had in my life, and I still didn't use the elevator, still parked all the way at the farthest parking spot and finished out with a 45 minute presentation standing the entire time after 10 hours of classes.
Shit made a man out of me. If it wasn't my "off" day I still would have gone to the gym and deadlifted. Which I'm doing today, with slightly better feeling legs.
For the record, this is what annhiliated me.
Did that Monday, and I'm still wrecked.
Shit made a man out of me. If it wasn't my "off" day I still would have gone to the gym and deadlifted. Which I'm doing today, with slightly better feeling legs.
For the record, this is what annhiliated me.
Fitocracy said:
Did that Monday, and I'm still wrecked.
cuevas. PhD.
Member
Blogger.com
My calves are killing me after adding calf raises to my routine after my squats! Feels good.
My cut is going well too from starting the 1st of December. Roughly lost a stone which is a steady 0.5lb-2lb a week I believe.
Another three weeks till I go Miami so I plan on going hard in the gym by adding some cardio to my workouts after my lifting.
My cut is going well too from starting the 1st of December. Roughly lost a stone which is a steady 0.5lb-2lb a week I believe.
Another three weeks till I go Miami so I plan on going hard in the gym by adding some cardio to my workouts after my lifting.
Brolic Gaoler
formerly Alienshogun
Nice man, what are you going to Miami for?
parrotbeak
Member
Good shit, man. The worst thing you can do for DOMS is let it keep you on your ass.
Going for spring break haha
So I'm stepping up the intensity in the gym, although my body fat is probs like 13-15%, it's gonna be unlikely that I'll drop that much % in such a small amount of time to get the the pacs showing without flexing.. Not that it bothers me that much, I'll still be looking and feeling good regardless!
WTF?
Brolic Gaoler
formerly Alienshogun
I'm a Criminal Justice major. It deals with mentality, profile and MO of killers/rapists and victim mentality, action, and how the system deals with/treats them.
Going for spring break haha
So I'm stepping up the intensity in the gym, although my body fat is probs like 13-15%, it's gonna be unlikely that I'll drop that much % in such a small amount of time to get the the pacs showing without flexing.. Not that it bothers me that much, I'll still be looking and feeling good regardless!
And you picked FLORIDA?!?
Just kidding, mostly, I hope you have a great time man, and again, nice work.
Yeah, this shit is debilitating though, lol. I'm not using hyperbole when I say it's the worst DOMS I've ever had.
It just irks me when I see people skip the gym or other equally "bitch" shit when they are sore. So I ranted.
The class is literally called Rape and Murder?
parrotbeak
Member
What would you call a class on rape and murder?
Brolic Gaoler
formerly Alienshogun
parrotbeak
Member
One of my friends in college did criminal justice and when he took that class he was always emailing us these fucked up cases and pictures. I think I had to block him on IM for a while.
Brolic Gaoler
formerly Alienshogun
Yeah, it's not a class for the squeamish, kind of fucked up he would "share" that shit though.
I took Homicide my junior year. Had the head of the state crime lab come in and cover the local slaying of two professors (Zantop murders, http://en.wikipedia.org/wiki/2001_Dartmouth_College_murders ), who showed us hundreds of raw crime scene photos, and basically worked through the methodology they used to trace the killers. Was pretty cool.
I know it sounds bad but I struggled on my last 5 reps on bench (135lbs). Then I read a few tips from strong lifts. Tighten your upper back, push it into the bench, keep your elbows straight, squeeze the bar like you're breaking spaghetti.
Any other advice?
On the bright side, my squats (165) and rows (115) were perfectly fine.
Any other advice?
On the bright side, my squats (165) and rows (115) were perfectly fine.
I think I've only been sore to such a degree the first time I did a barbell workout. But that's a serious workout, so I understand. Good on you to push through the soreness and go about your day.
I know after lifting, I walk a bit slower. I can't help it. That's about it though. Currently experiencing it now, ha.
Had to drop down from +10 every workout to +5 on my squat. I'm worried about compromising my form, so I started taking it slower. Just did 295 @ 5x3. It's definitely taking a lot out of me. Three plates next week? Perhaps.
Deadlift is cruising along at +10 still. It gives no fucks. Grip is getting better, which helps more than anything I think.
SS, so far so good.
He'll be like this soon:
When doing barbell I can't bring the bar to my chest, I have to stop maybe 2-3 inches before that or else I get a "clicking" in my right shoulder. When I do dumbbells I can bring both in direct contact with my chest before pushing back up.
Brolic Gaoler
formerly Alienshogun
Grip is essential to DL, anything you can do to improve it will dramatically improve your DL numbers. Chalk, grip strengthening work (kroc rows, heavy shrugs, farmer carries ETC).
Keep on keepin' on man. It feels awesome when you add a plate to whatever you do. Especially squat.
I'm flattered.
How's your form? Do you arch? Where do you grip? Where are you stalling?
If you don't mind me asking.
Where do you grip the barbell?
What shoulder work do you currently do?
Also, headed to the gym right now, I'll be back later.
Make sure your legs are comfortable and feet are in solid contact with the floor, knees bent.
Stare at a point on the ceiling and make sure the bar hits that point everytime.
Arch your back, keep your ass on the bench.
BlueScrote
Member
Make sure to keep your forearms vertical. I have a bad habit when doing higher weight of not bringing the bar down in the right motion so my forearms are angled toward my head. the Bench chapter of SS is also a good start.
I usually grip the ring with my pinky finger, I've tried ring finger before as well.
As for shoulders, I do a two day split -
Power day - OHP (215x5x3), bradford press (155x8x3) and I also do bench presses on this day as well.
2nd day - Dumbbell press (per hand) 85lbs x 10, 95lbs x 8 , 105lbs x 6 drop set 95lbs x 6 85lbs x 8 40lbs x 10
Then it's a bunch of front raises, lateral presses, some more bradford presses, shrugs etc.
The "clicking" only happens when I bring the bar all the way down, and it's never on the left side. I have to mention that even though Im right handed, my left side is stronger than my right in pretty much every type of lift. There's no pain to the "click" but I rather be safe, and since it doesn't happen when I do dumbbell bench press I just make up for it there.
parrotbeak
Member
I'm not squeamish; did some research on serial killers in college and had a tour of the forensics lab at the university--just saw a lot of slides though; no actual bodies. I was a legal assistant on a murder case right out of college and my first duty was labeling all the autopsy and crime scene photos. It was pretty interesting to me, but for the long term, I don't want that stuff on my mind all the time. After spending a lot of time with criminal lawyers, cops, guards, and court staff, I realized I didn't want a career there. It has a noticeable affect on people. They all constantly joked about the most horrible things. I don't want to be desensitized and callous.
So ya, randomly seeing shit like that is not cool with me. I don't even like reading some of the thread titles in gaf, even though I've seen all this shit before.
Sorry to be OT.
Brolic Gaoler
formerly Alienshogun
You may be injuring your shoulder with something in your shoulder routine. Personally I would remove the bradford press. Behind the neck movements weighted are dangerous to shoulder health IMO. Your grip is fine, I was worried about an overly wide grip as that puts more stress on the shoulder.
You could perhaps try to grip a little closer to see how that works.
I'm just throwing some stuff out there, as all I can do is guess at the issue.
Do you do facepulls and/or reverse flys?
Yeah, all I get is gay dating ads and shit like what you're seeing.
No idea why the first one is coming up, these ads work off of your "interests" through your views right?
I think the first one may just be related to overall gaf activity. Gaygaf is a force to be reckoned with here, lol.
Pretty cool stuff to find out about you, and yeah, that's all true. For me it will be a perfect fit though given my background. It's exactly what I need.
Anton Sugar
Member
Damn, that's rough. I don't even do specific accessory work after Squat BBB--I asked Wendler about it and he told me if you're doing Squat BBB, you don't need a second exercise. Which was news to my ears at the time
Tuesday I did:
Looked like a sack of shit afterwards. I take a little stroll through my gym between sets, think I stank up the joint.
I actually love my 5/3/1 upper body workouts, but lower body is the fucking worst thing in the world. Haven't even been able to do a full 5 sets of deadlift BBB because my lower back just can't handle it.
Do you have any form videos up? I'm curious.
Brolic Gaoler
formerly Alienshogun
Damn, that's rough. I don't even do specific accessory work after Squat BBB--I asked Wendler about it and he told me if you're doing Squat BBB, you don't need a second exercise. Which was news to my ears at the time
Tuesday I did:
Looked like a sack of shit afterwards. I take a little stroll through my gym between sets, think I stank up the joint.
I actually love my 5/3/1 upper body workouts, but lower body is the fucking worst thing in the world. Haven't even been able to do a full 5 sets of deadlift BBB because my lower back just can't handle it.
I added GMs to squats because I'm far more wasted after my DL days. I think I need to reprogram my squat routine on a higher max because atm it's way too easy. I shouldn't be doing 5/5/12 on a 5/5/5. Also, I added some shit to bench and press days in addition to BBB too. Just a little stuff to hit side lats, triceps, and the top of my traps, nothing more.
As long as there's a reason for the extra assistance that's all that matters.
Today for deadlift I did
135x5
225x3
275x1
295x5
340x5
385x7
and 5 sets of 230 at 10 reps each.
I'm about to do hanging leg raises for as many as I can since I can finally touch my toes to the top of the door frame.
I agree though, lower body days are torture, lol.
Anton Sugar
Member
I've always been good with higher reps, but my max effort was always lacking, so for a while, on 5's week, I would just get the minimum, then on 3's week I would try to get 5, and one 5/3/1 week, I'd go for 5 on my last attempt, even if it meant failure. Did well for me for a while. Wendler would put up some crazy rep PR's on his earlier/lighter cycles.
Brolic Gaoler
formerly Alienshogun
For me the 5/5/5 weeks are the hardest. After that it's cake. Funny how people can be different.
Probably because I focused on low rep high weight work so much before 5/3/1 and high reps are out of my norm.
parrotbeak
Member
Brolic Gaoler
formerly Alienshogun
Squats atm are not in line with the rest of my work. That's the issue that I'm seeing. I'm worried that I set the bar too low and the slow progression of where I'm at now will actually hold me back.
I'm probably going to finish 4 cycles and see where I'm at, then re-evaluate.
Haha risk it bro.
See what happens.
Worst case scenario is you find out you can see the future.
Brolic Gaoler
formerly Alienshogun
You're gonna feel bad if he turns into a squeezed out tube of toothpaste.
Anton Sugar
Member
Sometimes squatting outside of a power rack can be a strong motivator.
It could be due to grip since it doesn't happen when I lift heavy dumbbells and the positioning is different, it's just a really uneasy feeling even though there's no pain. I do reverse flys, but haven't done face pulls I might add them in though.
Thank you for the advice, I'll probably try a closer grip and ditch the bradford presses as well.
Crazy sonofabitch! Well, at least you'd feel bad.
I think it's more commonly known as an adrenaline rush in the face of fear! lol
Brolic Gaoler
formerly Alienshogun
No problem man, hope it helps. Be careful with your shoulders!
MrToughPants
Brian Burke punched my mom
Have you ever tried a suicide grip? It may relieve stress from your shoulders when pressing, it did for me. I got my cgbp over 350 for reps using this grip and the shoulder impingment went away.
http://www.elitefts.com/documents/false_grip.htm
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